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.