Family Tradition- Family Appreciation Night

     I think its important to begin your own personal family traditions. One tradition we started in 2012 was Family Appreciation Night.  My husband and I have been to a fondue restaurant in Downtown Chicago often. Its a nice experience but can get pretty expensive, over $250 if we get a full four course meal and wine. It's something we thought the kids would enjoy but we needed the price to be family-friendly for our family of 5. So that's how fondue became a part of Family Appreciation Night.

 

     Family Appreciation Night happens once a quarter and along with our family activities for the night, we have Fondue.  As a family, we purchase gifts for each other- there may be a theme or a scavenger hunt. More importantly we share why we love and appreciate each other.

     It's great because I can control the recipe and keep myself on track still. We fill up on veggies and fruit like broccoli, cauliflower, carrots and apples. We also have crusty toasted french bread in moderation. The indulgence is the cheese. We LOVE cheese. The meat of the night is usually a fish or poultry. Last time, we roasted the duck prior to starting our cheese pot. This was much simpler since we did not have to clean the cheese pot for the next course. All in all, the meal is not too bad on the diet or these hips. 

 

Neither my kids or hubby are big chocolate eaters so I have yet to do a chocolate fondue at home.
Something to try with the girlfriends one night I suppose!!

What's Your Strongest Muscle?

Glutes?? Biceps??

What muscle is your strongest?

You know what it is??

 

YOUR MIND

 

 

Your brain is the most complex and strongest muscle you have.

Mind over Matter...
It's been said that the way we think can influence our health and our well being. What we think about usually comes to be. It's true in some cases. For instance, when we say,"I'm going to be sleepy." Then just like that we are super tired.

Many of our biggest challenges are Challenges though because we allow ourselves to think that they are impossible. We defeat ourselves from the getgo by "creating" this unachievable challenge in our minds. We have to switch gears from negative thinking to positive thinking. When its done, something amazing happens. Your mind takes control of you. You can start to see good in situations. You start to feel as if you can accomplish much and you act on that feeling. You begin to see the reward for using your most powerful muscle. Because of positive thinking and positive self talk, I go into a situation now believing I can find a way to handle it versus thinking I will fail.... And I'm usually going to succeed.

Think about this the next time you set a goal to complete some form of exercise or when you desire to clean up your diet. Think and say that you can do it. Believe that you can and act like you can. Success is the reward.

Matter over Mind...
I'm going to explore both sides of this because I love the effect that positive thinking has had on my life. But, I also know that it takes some time to make that switch. We are all surrounded by negativity. It's ingrained in our everyday life, from our closest family members to complete strangers. Internally we negatively talk and listen to ourselves all the time. You know it.  How many times have you said that you hated something about your appearance or said "I'm not good at this." "I'm not meant to be..."etc. It takes some practice to get out of that habit.

So we have to reverse the common saying "Mind over matter." Matter may have to be first. I'm a believer in just doing it til it becomes natural and keep doing it until your mind follows suit. In fact, I started my weight loss journey this way. I wasn't fully convinced I could lose weight anymore. Lord knows I've tried several ways over the past 4 years and mentally I just wasn't sure. It took me getting up and JUST DOING IT. Everyday following a meal plan. Everyday getting my workout done. I acted as if I was losing weight even though I really didn't know. Eventually, my mind crossed over and started believing.

Action for me changed my thinking and internal feelings. Action (even when I didn't want to) developed self confidence and increased my positive thinking. It created for me a feeling of success everyday even though I knew I had a long road ahead. Taking action helped me to now BELIEVE my mind.

Don't wait until you mentally feel like doing it. Who knows when that day will come. Take action even when your mind is not in agreement and eventually your mind WILL change.  

 

For some, allowing the most powerful muscle to take control of their thoughts produces action and success. For others, getting into action and working hard first is necessary to convince them to believe. Whichever way works for you at the moment, Work It!!

 

 

My New Loves! Greek Yogurt and Quinoa!!

One of my new favorite foods is Plain Non-Fat Greek Yogurt.

 I only get the fat free Fage Greek yogurt and I use it for everything.  The protein content is super- typical serving will get you about 15-20 grams of protein. Protein keeps us fuller younger and helps in building stronger muscles. Its also lower in carbs and sugars than most low fat yogurts.
I do still enjoy other yogurt brands. I just dont buy them as often. Trying out Greek yogurt has helped me to wean myself off of the sweetened alternatives. And who doesn't want to eat less sugar- even if it is artificial. If I want to enjoy my Greek yogurt sweetened as a snack, I may add fruit like blueberries or pineapples or even almonds and add a teaspoon or two of honey.

Taco Salad with a Big Dollop of Greek Yogurt instead of Sour Cream

One item I have stopped buying altogether is sour cream. I substitute Greek yogurt for all dishes where I once used sour cream. Because its texture is much creamier than regular yogurt it stands up well to cooking. Greek yogurt is now in my recipe for macaroni, deviled eggs, dips for veggies, sauces and tacos. I also add it to my shakes and smoothies.

My other new favorite is QUINOA.

Quinoa is seed considered a whole grain. It has the highest protein content of any whole grain and is a good source of fiber and iron. It is so nutrient rich. It is so worth trying out.
Quinoa is prepared similar to the way you would prepare rice. Cover it with broth or water and boil. Then allow the quinoa to absorb the liquid. Season with olive oil and sea salt or other spices. Ready in 10-15 minutes. Replace your rice or pasta in your meal or have your quinoa as salad with other chopped vegetables, beans or meat. There are even a few breakfast recipes that I have yet to try that feature quinoa prepared and eaten similar to oatmeal or cold cereal.

 

If you haven't tried it yet, I suggest buying a seasoned boxed version first. I now buy in bulk but it must be rinsed thoroughly first which could be a little challenging and discouraging because of the size of the grain. If you have tried quinoa, please share your favorite recipes. I personally love the texture and nuttiness of quinoa and try to have it on the dinner table twice a week.
Bonus!! My kids love it so I don't have to threaten them to finish their dinner.

Two GREAT FOODS worth adding to your diet. Be Well!!

What Lessons The Scale Has Taught Me- Part 1

What I learned from the scale not moving.

 

 

Success is not a straight line. This goes for pretty much any endeavor. Since we are talking about scales, the topic and endeavor right here... is weight loss.

SUCCESS IN WEIGHT LOSS IS NOT ALWAYS A STRAIGHT LINE DOWN!!!

The scale has taught me patience, endurance and trust.  I've learned to appreciate how toned my arms are now and how my clothing feels vs. looking for validation from a “magic number." Measuring tapes, my energy levels, my skin are now my gauges for my health and progress. Plus, I love to take pics of myself because I trust in myself that much more. I trust that I am going to make the changes and progress necessary to get where I want to be.

Oh My Knee!!!

In case you haven't seen me mention it before, I kind of messed up my right knee at 19. It was a very simple injury that left its impression on me for life. I was working at the Chicago Board Options Exchange at the time and needed to get down into the center of the Index Pit. Someone had removed my seat, which had a weighted base. I went up the stairs to get it and carried it back down. Somehow I stepped down wrong and sprained my knee. It was no biggie at the time, I felt a little uncomfortable but it didn't stop me from doing anything.  The pain would leave, only to return when it felt like it, over the years. Problem is that, as I got older, I would feel the pain a little more often than like once every 4-6 months or so.

 

As a result of this, I was sooo nervous during both my pregnancies. I felt that the weight gain would hurt me. Fortunately, the knee pain stayed away completely during the times I was pregnant.  Fast forward to 2012, the nervousness (?) about engaging in certain activities is still present. I'm always hesitant or question my ability to do some things because I don't want to exasperate my knee. Any activity that involves jumping, making quick pivots, or lots of running makes me a little nervous honestly. 

I remember a doctor telling me with exercise, I would get stronger but at the time it seemed that I could probably only get into something low impact.

Here is what has helped me.

1. Exercise. Studies are showing that exercise boosts blood flow to joint tissues and help to repair damage. It also helps to flushout pain-triggering hormones. Studies are also showing that 30 minutes of daily exercise will improve knee flexibility and stimulate the growth of shock absorbing cartilage.

For Me: I am so excited about my improved knee flexibility. After getting thru 3 months of Insanity, I can do many of the exercises I avoided because the jumping would bother my knee.

2.  Olive Oil-- It is said that substituting Olive oil for cooking oils reduces pain because the oil contains a natural anti-inflammatory that stops immune cells from attacking kneww cartilage.

For Me- I have been using Olive Oil more often. I can't say persay that it has been a life saver but I am Not experiencing the pain that I did a year ago.

3.  Drink Tea- Antioxidants help to shield the joints from free radicals.

For Me-  I'm a tea drinker so this was not hard for me to incorporate.

If you have any tips on how to keep healthy and flexible knees let me know.

Recover From a Cheat Meal, Day, or Weekend

I love cake. Sometimes I love it so much that if I have access to a really good freshly baked cake, I may go bizerk and eat too much of it. Then afterwards when its too late of course, my mind kicks in and Im like, “I should not have eaten that much.”  Im sure that lots of people go through the same feelings and we shouldnt get too down about it.

How do you make a healthy comeback??

 

 

 

Here is a list of my top 5 Dos and 5 Donts.

Starting with the donts, I like to end positively.

 

Don't Dos

1.   Dont Panic. Indulging once in a while in our favorite treat is completely healthy and normal. Stop feeling like you blew your whole diet. This is not a failure. Even if we are all healthy and fit, we still want to enjoy things that we like. So a treat every once in a while is good for the soul. Deprivation can be detrimental.  

2.   Dont weigh yourself. This is something you dont want to do. You already know you have done some damage, don’t torture yourself. If you must, wait a few days. When you overeat, its usually something high in sodium or sugar, which could cause you to retain fluids. Plus, you also are carrying the actual weight of the meal. So give your body a few days to eliminate.

3.   Dont Punish yourself and eat too little. May sound like a good initial idea, but NO. You cannot make up for overeating by not eating. When you don’t eat enough you are going to be hungry and put yourself at risk to go overboard again. Eating frequently prevents hunger pangs and will keep your energy consistent.

4.   Dont OVER exercise to makeup for the bad weekend. Well, typically when you OVER do it, you end up too exhausted or too sore. You may pull a muscle or put stress on your joints. Then guess what, your exercise routine gets compromised. Then you have to take a break because you can't workout.

5.   Dont give up. You haven’t ruined your entire weight loss plan in one or two days. Feeling too guilty can make it difficult for you to get back on track.

 

To Dos

1.     Stick to your normal exercise routines.  No explanation needed. If you normally workout for 30 minutes a day. Keep doing it.

2.   Accept the setback and get back to healthy eating immediately. Mindfully track what you eat. Its not the time to just throw in the towel and eat crazy the whole holiday season. Then you will really see a gain. Set a calorie, fruit/veges/fiber/lean protein goal and record what you eat to accomplish your daily goal. There are a few mobile tracking apps to try. I like to use myfitnesspal to track. Some foods may not be totally accurate but its in the ballpark.

3.   Drink lots of water. Water is going to help flush your system and keep you from getting dehydrated.  When you are hydrated, you keep things flowing along your gastrointestinal tract and prevent consitpation.

4.   Plan ahead. Take some time to put together your healthy meals and activity for the week. Even if its tenative. Its better to plan to succeed. Plan a simple meal plan.

Breakfast - Yogurt and berries

Snack-  Fruit and Almonds

Lunch - Salad with fish/chicken

Snack-  Boiled Egg with Hummus

Dinner-  Chicken/Turkey/Fish and vegetables
 

5.   Remove the temptations. Get rid of the cake or other foods that could potentially sabatoge you again. In fact, when offered a take home plate, just politely refuse. That way you wont have to go thru this again so soon. BUT, if you just cannot refuse your favorite aunts request, bring it home and put it in the trash. Better there then around your midsection.
 

Its common to feel as if you have blown all of your hard work, when you overeat. But keep in mind that your hard work was not in vain. Continue your normal routine and you will soon be right back on track!

 

 

 

Got Herbs??

My garden this summer was impressive some and then not so impressive. Its our fourth year with a full fledge garden but it most certainly wasnt our best year for gardening. The weather really had an impact on me. It was soooo HOT for several days at a time that some days I would not even go out to visit my garden. It would just simply get a daily watering from the sprinklers and that was it.



One of several potted herbs.

What was pretty successful this year however, was our potted herbs. We had a couple pots on the backporch. We also built an elevated plant box about the length and width of a standard door and about 6 inches deep. We planted several different herbs and peppers. The herbs grew great especially the basils and mint. Sooo what do we do with them now.

Aside from drying them, I tried a new method of preserving the herbs.   I found different liquids to freeze them in. I used different broths like chicken and vegetable and lemon water to freeze the herbs for use this fall and winter.

Here's what I did.

After removing them from the stem I quickly washed the herbs, pictured here is my mint and basil.
Then, I added them in different combinations to ice and popsicle trays.
Next, I filled them up with the liquid of choice.
Stick them in the freezer for a few hours.
Pop them out of the trays and into labeled freezer bags.

This method is one I will put into practice more often. I used a couple different combination. Some with just water. Others with combinations of herbs and broth. Great to use this winter for a number of dishes and mint ice cubes are always great to add to your water pitcher for the day.

My Insanity Round 1 Results Video

Insanity is a 2 month program designed to push you physically and mentally. I recently completed my first round of Insanity.

Check out my results!

Ive enjoyed Insanity and will go for another Round starting Sept 3rd. If you would like to join my challenge group email me at coachlanisemartin@gmail.com for detailed instructions.

At Home Facial

This is one habit that I have had since I was about 11 years old.  My mother gave me a book that detailed how to do a facial at home. I would boil water on the stove and prepare to steam my face, once a week.  I would put the stopper in the bathroom sink, pour the boiling water in, lean over the sink and drape a large towel over my face. This habit provided me with pretty clear and moisturized skin throughout my teen years and young adult life.

It’s a habit that I continued well into my 20s.  After having children, this habit slowly died down. It actually stopped.  Every January, on my list of goals for the year "Steam my face once a week" would be there.  This year I was determined to get that goal in and I finally did. My skin feels so good!

Daily cleansing of your face is usually not enough. Facial steam helps to open your pores allowing trapped excess oil and dirt to make their way out while your pores allow moisture in.


It's really a simple process.

Here is what you will need

• A facial steamer or another source of steam like a pot of boiling water
• Towel
• Magnifying mirror (optional)
• Cleanser, Toner, Clay based Masque/Hydrating Crème masque, Moisturizer (Optional)

Simple steps......Before beginning steam session, cleanse face with a cleanser. You want to start off with clean skin. Use your daily cleanser to clean your face as the water is warming up. It’s a good idea to pull your hair back whether it’s long or short and keep it back with either a headband or wrap.

1. Boil water and pour into basin or turn on facial sauna.
I use a small facial steamer/sauna from Conair that Ipurchase like 10 years ago from Wal-Mart. It was pretty inexpensive, under $20 and like I said I've had it for at least 10 years. If you do not have facial sauna as mentioned above, you can boil a pot of water and use a basin or large bowl placed on a table to contain the boiling water.

Once the water is boiling, carefully pour it into a basin.If you are using a facial sauna after about 5 minutes, it should start tosteam. You can add mint or lavender to either to add aromatherapy benefits toyour routine.


2.  Lean your faceover the steam and drape towel over head 10-15 minutes.
The best way to steam your face is to lean directly over the source of the steam. Make sure that your head is covered and completely draped with a towel. This ensures that the steam is not escaping and you really get the full benefit from it. You want your pores open so the blackheads emerge out of them. Then they become easier to extract if you choose to.
Keep your face at a comfortable distance from the steamsource to avoid any irritation or burns. I recommend steaming your face about10-15 minutes.
Allow to air dry or pat dry gently.

The next step is optional and is what I do after I steam.

3. Clear blackheads.
Here's what I do next. Immediately after the steaming session, I gently squeeze. I do not use a tool or my fingernails. I apply gentle pressure from my fingertips. That's because blackheads, whiteheads and any other clogged pore become easier to extract. I sit in front of my magnifying mirror to get a good look.
Apply pressure to remove any impurities. Because I have oily skin, I then use a clay based masque to help "vacuum out"other impurities and to help close pores. 10 minutes later, I remove the masque by splashing with lukewarm water.
Gently pat dry, apply toner and then moisturizer to face andneck.

That's It!!

Prepare for Success

One way we can take control of our nutrition is to PLAN ahead.  Knowing what we will eat and when, helps to keep us Calm.  It just does. Whenever we know what we are going to eat, once we get hungry, we SIMPLY eat.  When we have NO CLUE what we will eat, we get anxious. We start to move around frantically. Our thoughts become consumed with “What is there to eat? What am I going to have now?” And we sometimes overdo it, eating whatever we get our hands on first, while we figure out what our REAL meal will be.

That’s Just Dangerous! And could just Blow Up all the hard work we have put into eating well.

So, although we cannot plan for each and every occasion, let’s begin by making it a habit of planning 1 or 2 meals a day- EVEN if our day takes us away from our “normal” day to day schedule.

Here’s an example:

I know that a few days during the week, I may end up taking my kids out during the day. This outing could be a quick errand or a fun-filled day that keeps us from home for hours.

On those long days, I plan ahead. Sure I have a lunch etc, planned for them. But typically, I enjoy my Shakeology at lunchtime. So Now What about me?

I already have myself covered. Here’s what I do.  I prepare my favorite blend of Shakeology the night before. Once the shake is done, I pour it into my insulated cup and stick it in the freezer-Overnight.  If we out around 9 or 10 am, by noon my shake is beginning to slush up. I can now enjoy my planned out Shake and not succumb to the anxiety of not knowing what to eat.  Then if I decide to add more fruit or another snack to my meal I can but now, I am much more relaxed and can make a better food choice.

What’s convenient about Shakeology is that it also comes in individual serving packets. Keep a packet or two in your car, your desk or purse to ensure you have a healthy alternative with you at all times.  Start with simple steps to plan ahead, practice those steps and soon you will make it a habit.

INSANITY MONTH 2- Update!!

INSANITY MONTH 2

UPDATE!!

Moving on from Insanity Month 1 to Month 2, I was a little nervous. First of all, I have never completed a fitness program. Secondly, I know how crazy Month 1 is and I had just really got used to it. And Third, the Recovery Week, I fell in LOVE with Core Cardio and Conditioning. It is a great workout and doing it every day, I knew what to expect and could improve daily on the routine.

Now we get into Insanity Month 2. I finished up Week 1 on Saturday. OMG, Insanity Month 2 feels like starting all over. Some of the moves, I could not do very well so I had to modify. Some of the moves like the side suicide jumps or side pushups (?) I could not do fast at all, so I only got in a few each rotation.
Okay, I expected it to be a step up but I was so confident in myself after getting those moves down in Month 1 that at first I felt slightly let down. I knew that I was NOT GOING TO QUIT, but I needed to get my mindset back in order. The program is designed to Challenge you. So moving on to the next phase of any program should honestly be a Challenge. REALITY CHECK!!

So how did I get my mindset correct??

I REFLECTED ON MY PROGRESS DURING MONTH 1. I remember not being able to do much during Week 1 and Week 2. I was so tired and felt so out of shape, out of breath and felt like "what did I get myself into, I don't know if I could do this." By Week 3, I was feeling great. I knew the moves, I was faster and stronger. Week 4, I felt like a Champion.

This is, in my mind how Month 2 should be. The workouts are about 10-12 minutes longer, so I’m going to feel tired especially during the first few days. Week 1 is like an intro to the moves, the intensity, and the time.  I’m in Week 2, (I finished up Day 2 today.)  Since I’ve been introduced the moves now I can push harder for proper form and more reps. By Week 3, I should be at a point where I know the workouts, I’m stronger and I’m able to do the exercises quicker.  And Week 4- completing the program will be VICTORY, on so many levels.

 I know I’ve posted this before somewhere but…

Ice Cream Anytime of the Day!!

This "Ice Cream" recipe is super easy!!

You only need a couple ingredients and you could be eating ice cream anytime of the day as well. Please let me know when you try it, how you like it and if you would do anything differently. I would love to have your feedback. Here you go!!

Ingredients
Frozen bananas
Milk of choice
Fresh fruit or nuts (optional)

Step 1
Done the night before or at least 2 hours prior.  Unpeel and freeze 2 or more bananas. I used about 1 1/2 bananas. (I always keep bananas in a ziploc bag in the freezer.)

Step 2
Put bananas in the blender and add about 1/2 cup of  your preferred milk. Blend til smooth and add milk to reach your desired consistency. I used Vanilla Soy Milk and blended until it looked like soft serve.

Step 3
Garnish and Serve.
To garnish add fresh fruit or slivered almonds.  I enjoyed mine topped with crushed almonds and chopped strawberries.

Wasn't that super simple? And it only takes like 5 minutes tops.  Its smooth and creamy and if you like bananas, its a very nice frozen treat.  Reminds me of Banana pudding. If you plan to share, this recipe will likely make enough ice cream for two. I ate mine alone though!

I've seen versions of this recipe floating around among some other coaches and I wanted to share it as well. I think adding a rum extract or topping with fresh pineapple would be a great variation. Can't wait to hear about your version. Remember to share your own variations and pics with me when you give this one a try!!
Thank you!!

Grocery Shopping part 1

Here are a few groceries I typically always pick up from Aldi that help me to stay on track. I have a family of 5 and everyone eats real food- meaning that no one is on babyfood and everyone eats real portions. I predominantly shop at Aldi and Walmart. I also frequent Dominicks for the food items that Aldi doesn’t carry.  I used to think that it sucked sometimes (shopping for the family) because you don’t want to make them to feel “deprived” or that they are on a diet. However, it’s a lifestyle change and it starts at home. Your family will benefit from exposure to different foods and will reap the health benefits as well.  Later down the road, you can hope that they too adopt healthier eating habits in their adult lives.

You can still prepare and enjoy your mac & cheese, cheesecake or sweet potatoes. Just learn to modify the recipe a bit to make it healthier.

I am sharing with you a few items I picked up from Aldi the other day to give you an idea of some meals I plan to prepare this week. Then I will post them as they are prepared (or a little later).  This picture is mostly foods that need to be refrigerated. When I have the choice between low fat and full fat, I typically choose low fat foods. Usually there is really not a big difference in the taste.  Whenever fresh fruits and vegetables are on sale, I pick them up as well.  Eggs are not pictured but I purchase them often and boil about 6 eggs at the start of every week. They are great to add proteins to a great meal and also as a quick snack.

Starting from left...
Low fat Whipped Cream—Perfect with fruit or to top of your Shakeology

2% Cottage Cheese—Use for breakfast/lunch/snack  Pair with strawberries or in a salad

Strawberries – Love them on spinach salad, in smoothie, or with whipped cream

Blueberries—Love them alone but sometimes I treat myself to blueberries in oatmeal or cream of wheat. With a little brown sugar and whipped cream. Yum

Corn Tortillias—Wrap just about anything. Great warmed up, with cheese, lettuce, salsa

Bell Peppers- sauté and add to eggs, throw them in a tortillia

Bananas—Alone or in Shakeology. Found a great Banana icecream recipe that I may try this week

Top Left

Pasta Stuffed tortellini-  Its filling and I just warm up some tomato sauce and drizzle over the cooked pasta. I usually serve with asparagus and garlic bread for the family.

Whole Wheat Bread- This bread isn’t fancy. I love sandwiches but if its not on a gourmet like bread, Im reminded of the days I brought my lunch to school EVERYDAY as a child.  So this is a just in case type of thing.  For the days when  I really feel like having a sandwich. Otherwise, my husband uses it for his lunch.

Lemon Juice concentrate—Add a little bit to my water pitcher for hint of flavor. Marinate fish and poultry.

Pistachios- Healthy snack with healthy oil.  Don’t eat the whole bag though.  Count out a serving and put the rest up.

Spinach- Uncooked in salads or in wraps.  With dinner its usually sautéed in a little olive oil with dash of salt and garlic clove.

Vanilla Soy Milk- This is my first year really giving soy milk a chance.  Anyway, I use it in my cereal and in my Shakeology shakes.

Barbeque Popped Chips—Nice alternative to bbq chips. Not a big chip person but I had craving for them this week.

Continuing Bottom Left...

Canned Pineapple- There were no tropical frozen fruit so I will freeze the pineapples for smoothie purposes and maybe snack on them to right out the can.

Mushrooms—Breakfast in scrambled eggs, Lunch throw in a salad or wrap Dinner sauté with spinach

Cherry Tomatoes—They are one of my faves so I may just snack on them but they are good in salads. great cooked in eggs and in pasta dishes too.

Fit&Active Pretzal bar- On the go snack in between meals. I prefer a fruit or a cheese stick but these are easier to throw in the car or bag sometimes.

Starting at Top Left...

Packaged Zucchini- gonna do a stir fry (my family doesn’t care for it but they will eat it)

 Low fat Vanilla Yogurt- Smoothies, Shakes, Fruit Parfaits

Turkey Bacon- They should  call it something else since it doesn’t taste like bacon. But I can cook it til its crisp and add it to eggs or make sandwich or salad

Light Sour Cream- tacos, wraps etc

Smoked Turkey Lunch Meat- quick snack with a string cheese

Lettuce-  I chop it up and add to whatever

Low Fat 2% Shredded Cheddar- Great altenative to full fat cheddar.  Im a cheese head so I use it at breakfast, lunch and dinner.  However, when cooking for the family I do a half and half mixture of both fat and low fat cheese. No fat and low fat cheese lack that “cheesiness” about them when they are melted. So in macaroni, lasagna or nachos I mix them with regular cheese.

Cherries – Delightful right out the box

Beans- (from My garden) with some dressing or stir fry

Cucumbers-  Great snack for kids and me too

These are just a few things that I make sure I have at home on a weekly basis.  I will add meals prepared from these items and others that I keep on hand very soon.

We Went Out--Twice!

We ate out twice this week.  Not because we planned to. It just so happened. It was one of those long Saturdays, we had been out with the kids so long and still had to drive over an hour home. So we stopped to grab a bite from the oh-so-famous Golden Arches, Mickey D's or what the kids only know as McDonalds.  Although stopping on the road to eat can blow up a healthy diet plan- eating out is something that is bound to happen sometime. So we just have to plan on only choosing the healthy options when we stop. And fortunately McDonalds does offer some "healthy" options. On this particular day, I got the southwest salad with grilled chicken. It comes with a lime wedge, so i squeezed a lil lime juice over the salad and used the dressing sparingly. I also had a bottled water. This choice still gave me the opportunity to mingle and eat with my family and it was enough to satisfy me.  I love french fries but honestly I didn't desire them this weekend.

We also went out again during the week. Uggh. This time without kids. It was a long evening of handling business errands about 40 mins away from home, so coming home to fix dinner was pretty much not an option available to me. The restaurant was Asian inspired, offering Chinese, Japanese and Thai dishes. I spent my late teens and early 20s eating "Chinese food."  You know fried chicken pieces and some sort of sauce, fried egg rolls, and shrimp fried rice. I know that that is not really true Chinese but it's what I knew and what I know I couldn't have this week. I opted for Thai but am not really familiar with any of it to be quite honest. I have had a few dishes before but I didn't want to go the Pad Thai or Pad See Ew route either.  Trying to go the less fried, less noodle, less fat route I chose a Curry Seafood Dish. I was pretty pleased. The dish was filled with seafood, shrimp, squid, crab, and scallops and veges some greens, baby corn, bamboo shoots and pea pods.  It was prepared in a broth that was a little creamy, perhaps with coconut milk. I ate about a third of the meal because I also had some pickled cabbage and cucumbers.

not my actual dish, my phone battery died and I left my camera

The bottom line is....

We have to be able to make healthier choices even when we are not at home.

Just because we ate out doesn't mean we fail. We will all still at some point be at the drive thru, at a traditional restaurant, at a family member's home or at a party. We dont have to choose not to eat and sit around watching everyone else eat. Just choose your healthiest option. Don't beat yourself up over it and continue making healthy choices. Continue your exercise plan. I enjoyed both meals I shared with my family. I didn't get all bent out of shape about it. I still completed my workouts for the day and still am heading in the right direction.

In life we have to have a measure of flexibility, just maintain control.

I’m Trading Fat for Muscle

I remember some time ago, I would watch what I ate but be afraid to add exercise to my health regimen.  Here was the Big reason why.  Whenever I would start exercising, even if I just decided to do something small like pushups and bicep curls, I would STOP losing or even GAIN weight. How depressing is that? I would have put so much effort into avoiding certain foods and then I weigh more now??

So I was set on just eating a certain way to lose the weight. But I specifically remembered a good friend telling me, that I had lost weight but also had “lost my curvy shape.”  I enjoyed the fact that I was smaller, but my now flabby body and oblong looking backside was just not cool. 

Well I now know better.  I know that at least for the first couple weeks of a new workout regimen its possible not to lose weight (I don’t look at the scale at all till around week 3-4) What’s more important is what’s happening inside my body.  I’m getting slimmer, I’m feeling better, and my body is more shapely and toned. So what’s happening exactly?  I’m gaining muscle maybe at the same rate that I’m losing fat. The scale doesn’t reflect that. Muscle is more dense than fat but it takes up less space.

5 pounds of muscle takes up about as much space as 3 tangerines. 5 pounds of fat takes about as much space as 3 grapefruits. I’ve traded fat for muscle.

So I’m thinner but not lighter, yet.

 Lesson here is that it is totally possible for you to give it your all and initially show no change in weight on the scale. You are losing inches of body fat and your body is shaping and looking more firm because you are trading fat for muscle.

We are not really in it to lose weight. We want to lose FAT and GAIN lean MUSCLE. So maybe instead of investing in a great scale, find a Funky Tape Measure.

Get Into Your Workout

Let's face it. Starting any new routine is a challenge in itself. The biggest challenge for some is to get back in shape and practice more healthy eating habits. Some experts say it takes about 3 weeks for behaviors to become habit. I'm not sure if that's widely accepted but I can say that the more that I exercise, the easier it is to convince myself to do the same the next day.

For those starting a new fitness program, healthy eating regimen.....

DON'T GIVE UP! 
Here are a few tips to help you stick with it.

1.      Remember to take it one day at a time. Put up a calendar and mark a big smiley face or X on your calendar for each day you complete your workout or follow your meal plan.

2.      Write down your daily plan and stick to it. "Today I am replacing breakfast with Shakeology and getting my workout in at 5pm." Read and Repeat. Sometimes saying it to yourself helps solidify your goal in your mind.

      3.  You may have to modify some parts of your fitness routine.-- There are two things in           particular that I struggled with before doing an Insanity workout. I couldn't do a pushup and I lacked the strength for some exercises. I had to modify all the pushups by doing the "girl" pushup and the plank work I did on my knees. After a couple weeks I was strong enough to do regular pushups and the plank work became easier. These were small victories to celebrate as I pushed harder every day. Celebrate what you can do and in a few weeks, celebrate some more. :)

4.      It's summer.--You will be going to reunions, bbqs/cookouts, baby/bridal showers, all sorts of parties so prepare yourself because it’s so easy to blowup your hard work over plate of food. Usually, the food is not even all that great. Here is something I do. I eat very light before I go out to an event. So my morning or afternoon may be a protein like eggs /yogurt and some fruit. When I get there, I tell myself that "I already know what smothered pork chops taste like, I already know what potato salad tastes like. I want to know what being healthy or 15 lbs lighter feels like." Then, I choose a little more wisely.

5.      Organize your workout attire and accessories. --There is nothing more discouraging than looking all over the house for your gym shoes moments before you are supposed to workout. So everyday put your shoes, towel, water bottle, hair clips and bands in a SAFE place. That way you save time and are ready to roll when it’s time to get started.

6.    A Fall is not a Fail.---So if you ate a slice or 3 of that caramel cake, (I hope you didn’t have 3, but if you did..) don't beat yourself up over it. Do not wait till tomorrow or next Monday to get YOU back on track. Do it now. Getting right back on track starts at your very next meal or very next workout.

7.      Inform your household- Let everyone know what to expect from you during your workout---NOTHING! This is your time. Explain to them that in 1 short hour, you will be available. It's funny how as soon as you begin to workout, everyone will need you, your phone will ring and the dogs will need to go for a walk. Stick to it and soon they will get it and not bother you at all.

8.      Get Support-- Talk about your goals and challenges, ask questions, and listen to what others are doing. If you are in a CHALLENGE GROUP now, Fantastic because we got this one covered.

9.     Cut off The TV- It is so easy to get stuck in a TV program and lose sooo much TIME. My advice, get away from the TV at least an hour before your workout time and then find another activity that is easy to walk away from. Like I'd much rather workout than pay bills, organize my file cabinet, or fold laundry. Putting on some music is a good idea though because music has a way of energizing us and could get you pumped up for your workout.  Speaking of music, why not play it loud and put on your workout gear. Your mind will be ready to get your workout started.

10.   Push Play.