Hey kids! Happy Monday and the start of a new week. Honestly, with this past year, on any given day I’m thinking ” where are we in this week?!”
Please tell me I’m not alone in this….
I’d say Monday’s are for coffee but really, every day is for coffee.
We’ve been enjoying a milder than usual summer here in south Texas. When I say milder I mean we’ve not had any 100 degree days. And to make things even better we’ve had more rain than we ever see in a Texas summer. Like things are still green! And not crunching under your feet….amazing.
Oh it’s still hot enough and we’ve also got that wonderful humidity to go with it too.
Which makes morning workouts awesome
I had to forfeit my morning walk the other day when unexpected thunderstorms showed up. So I went to my plan b, heading into my own little gym in my garage. But gosh by the time I finished, I looked like I had been out in the rain. Serious sweat fest.
I opted to start with 20 minutes on the elliptical and followed up with 40 minutes strength training. I love mixing up my workouts. Sometimes I start and end with cardio and sandwich strength training in the middle.
My version of hitting the bar
I did get out for my power walk the next day. I’ve been increasing my miles and wanted to incorporate these huge hills into those miles. I planned to do a couple sets of them when I got down there, which I did.
When you take your heart rate from one extreme to the other. 😅
The large number on top is what I watch while I’m cooling down. The rate at which it drops back to normal gives me a good idea of my recovery heart rate. Minutes after I took this pic, it had dropped to the 70.
I think when people start an exercise program they aren’t really thinking about how it builds their heart and lungs, which are obviously muscles. Your recovery heart rate gives you a good idea of how your exercise is helping your heart
It is recommended to get a 150 minutes of cardio exercise a week. Are you getting yours?
Exercise goals
I believe everyone should have some kind of exercise goals. We all have a starting place from where we can begin working to build our strength and fitness. Recently, I personally found this so true and was so grateful to fall back on a foundation of strength and fitness.
Why you may ask?
Well kids, April 15th I had total knee replacement surgery. I fully plan to write a specific post on my experience with the process, my recovery, and how cool high tech surgery is now days. More than ever was I grateful for all the days I had spent training my body working out and building strength as I leaned into that while my other leg got back on track.
I won’t spend a lot of time on it in this post, yes I’m doing great. I will say I set a goal to do a 18 mile race on my bike, 10 weeks post op, and I did. 😉
Actually I did a little over 19 miles 😉
So that has been one of the um… more interesting….things I’ve been up to
Then there’s my vintage business
If you’ve followed me awhile, you know I have a business where I flip vintage furniture, among other things. That has grown quite a bit this past year and I’m grateful!
Not a bad transformation eh?
Just one of the many projects I’ve been working on. *** so…many.. projects… ****
Then there’s food
I do have fun exploring new recipes. I made this recently, it always goes over well.
I hope no matter how your day is going, that you will find the good in your day and be grateful. Grateful for the life you have and literally the next breath you take. I hope that you see the good in life and embrace it and you find joy in ordinary moments ❤
Short, sweet and easy enough to go down with your morning coffee and whatever you chase it with.
Speaking of short.. I’m gonna hit on that thought with exercise today. It seems when people think of exercise they have the idea it has to be long and drawn out.
Don’t get me wrong. I love a good solid workout sesh and feel like I’ve not done enough if I come in under an hour. I love rides that I’m gone for awhile or days I did long runs and was gone for hours.
The reality is, sometimes we’re all short on time and we wanna get as much in our valuable time as possible.
Yesterday I got up and per usual had my list for my morning before me. I had to be gone from home by a certain time and knew I didn’t have my hour( plus) to spend hefting weights.
I spotted one of my HIIT workouts I have written down and decided.. hey a fast and furious 20 minute session is where it’s at today.
This one is all about using just your body weight, although I added weights to a few things to make it harder.
I alternated rounds doing pushups then renegade rows with my 25lb weights.
I used a 25 lb weight plate to do butterfly situps.
The beauty of these workouts is you can modify up or down depending on your fitness level.
( ok and maybe I just wanted to squeeze in a little weight work too 😉 )
It’s pretty straight forward after that. I set my watch to cardio, then knocked off as many rounds as possible in that time.
Today it was “only ” 4. Then I realize that makes 120 situps Haha
I ended just planking as long as I could after everything and not just 30 seconds which is ridiculously easy for me anyway. I made it to the 2 minute mark.
I’ll tell you these workouts always leave me feeling it and I need that. It challenges me in a different way. I know my time is short and I have to work hard, and I’m horribly competitive and want to do as many rounds as I can 🤣
You can make your own HIIT workouts up by using any combination of moves. It can involve having some weights or just bodyweight work.
Remember to warm up for about 5 minutes before starting, and good form is always key so if you start to tire or hurt slow it down or modify what you’re doing.
And if you are struggling to get into an exercise routine, 20 minutes is a short sweet way to get started.
It may not be easy, and you’re gonna sweat, but it’s short and you’ll be on your way to your day.
Tell me. What’s your favorite short and sweet workout?
I was updating my Instagram account recently and after I had finished was just randomly scrolling through different accounts. I follow so many people who are strong and active. They are amazing athletes and their physical bodies are carved from the work they invest to their sport. They do big things that encourage and remind me I can keep on shooting for the stars when it comes to pursuing bigger goals.
Then there are the accounts that are almost **yawn** same old, same old, women posed into a mirror, butts popped out ( the bigger the better now days, right?), tight shirts with artificial breasts spilling out, zero body fat, lean abs, plenty of makeup…. you may have seen pages like that. Many proclaim to be fitness trainers, personal trainers etc
I’m not like, being critical here, I’m just saying my goals and efforts are aimed in a different direction. What I choose to follow reflects my pursuits.
I want to be out working hard and looking like a hot mess with no make up, sweat flying every where as I crush another workout…or it crushes me… haha
My oh so glamorous IG photo 😛
As I glanced at one of these accounts one of the captions jumped out at me. I’ve seen it before in various places…
“Contact me to help get your dream body today!”
Listen, the amount of fitness “coaches” on IG is as plentiful as flies at a summer picnic on the potato salad.
Some are most likely legit, others, well the jury might still be out.
That being said, no one will help you get your dream body but you and few will achieve it.
Ok, so why won’t they?
When I got my Charger R/T Max 2 years ago, I was a happy camper. ( I still am) Aside from looking like it can eat your lunch, I can hit it on the highway in mere seconds to head spinning speeds ( hubby loves it when I tell him that…. haha… not.)
Not to mention it has tons of other super cool features too it but this isn’t a car and road post so I won’t bore you 😉
The car I would’ve LOVED to have scooped up if ya know, the money thing wasn’t an issue, would’ve been the Charger SRT Hellcat.
Hello 0-60 mph in 3.4 seconds which makes my 0-60 in 8 seem…slow….
There are limited editions made each year and they also go to people who bust their butts and work for them. The people who own them have had to invest a lot to get that amazing car. They don’t have it without putting in the work for it.
You following me here?
People who have amazing bodies or maybe their “dream” body, have had to bust their butt and work for it. And they have to work hard.
Well what does that look like, the illusive dream body?
Well, that of course could vary person to person. So many women today seem to want what’s pushed on them through social media or what they see in magazines. I guess it would be a similar thing for guys too.
I mean really, when I started on my journey 8 years ago if you’d asked me I would’ve said my dream body would be strong, functional and most of all healthy. It’s still at the top of my list now, even more so.
I’m not overly hung up on having my body try and look certain ways.
Abs though… ok… well maybe those are up there… 😉
There’s just something about those lines and ripples that I kinda dig. And being that I’m getting closer and closer to my Senior citizen discount breakfast, I consider it a victory of sorts.
But that doesn’t come without work and effort. And sometimes I’m more cut depending on my training and how lean I’m getting. It’s a process I’ve learned to roll with
Really though, my goals are to keep my body strong and healthy so I can do life and do my athletic stuff for a long time. I don’t need to try and shape myself into the current “trend”. I have though, been shaped by the very activities I enjoy doing so it’s almost a side effect, my changing body composition, to what I do.
It’s ok though to have your own personal goals or perhaps “image” of what you want to strive for. In fact, it would be helpful pursuing it if you did know what you wanted.
Maybe your ultimate dream body would be losing weight and being 50 pounds less.
Perhaps you want to strive for a weight you were when you were younger ( not always the best sometimes) the weight you were when you were younger might not be as suited for you being older when 5 or 10 lbs would be more flattering
You may want to have a body with more visible muscle or maybe you want a body that can go run a 5k. Maybe you haven’t been able to run and it’s a dream of yours.
But for the illusive body of strong muscled proportions with low body fat and seemingly perfect appearance, like the Hellcat, most will not invest what’s required to make it happen to own it.
It’s that discipline thing
We aren’t given things in life, for most of us, we have to work for them. The same goes for our bodies.
When I see someone who’s really fit, and yeah they stand out, it’s hard for me to not admire them. And I don’t mean in a weird way, I admire them for what I know it took them to get there, I admire the discipline I know is a part of their life because that’s the major thing to starting towards any goal.
It takes discipline to get out the door, to the gym, to run, to cycle to intentionally go lift really heavy things. It takes discipline to go to Crossfit or those nightly classes for strength. It takes discipline to eat well and past on foods or drinks that don’t support those goals.
But we want the easy way sometimes, right?
Nothing makes me feel more sad than to see smart people commenting on weight loss posts clamoring at the latest “miracle” that will quickly help them lose weight and get their dream body. The sad fact is, all they will lose is their money and even if it did work, it certainly wouldn’t teach them the discipline and drive needed to be successful at it, and keep at it.
The bottom line is, people just don’t realize how hard it will be.
All the other factors
there are so many other things that will hinder someone from the pursuit of their “dream” body.
Procrastination. Stop putting it off till “Monday” or after a “holiday” or whatever, just start. Procrastination is the killer of dreams.
It’s hard! Understand changing your body won’t be easy and but when you get that, you’ll be in the right frame of mind.
No room for error is allowed. There will be a day you just want a cookie, or two. This is not a reason to throw in towel and go on an all out binge or think you’ve failed. . Those cookies won’t take down your hard work, but a food binge will make you feel bad physically and mentally. Eat it and move on.
You’re hungry. Eat adequate food, enough but not to much and make sure each meal has plenty of protein, that’s your friend to keep you from getting hungry.
You workout hard, but eat harder. Don’t use your workouts to justify eating more food.
You drink a lot of calories. Seriously, all those sugary drinks whether coffees or sodas, smoothies, shakes, all those calories add up and liquid calories also leave you hungry sooner. Watch your consumption of those things.
You over complicate things. Really, losing weight is a pretty straightforward process. If you want to lose weight, you need to create a calorie deficit. If you want to gain some muscle, eat more and lift heavier weights. Don’t get caught up in all the trends… “don’t eat dairy or grains or whatever”, “don’t eat after 7″ ,”eat 6 meals a day” “eat all the fat!” etc etc. Don’t complicate the system.
Understand friends or family won’t always cheer you or support your efforts. Focus on you and don’t worry about the rest.
Calories matter. I’m not a calorie counter but I do understand my body has a specific amount it can operate on to support my life and activities, more than that I gain weight, less I’ll lose. Same for you. Know what you need and learn to operate in that zone.
You aren’t motivated enough. We all have our “thing” that can drive us. Find what motivates you to chase after your goals. Without motivation, you aren’t going anywhere.
You only think in short term limits. 30 days out, 60 days out. Most “plans” only make you think that far like you aren’t going to want to keep going or need direction past that. You need long term goals as well. Your body goals won’t be accomplished in a matter of weeks or a couple months. Where will you be in a year or two?
You are always comparing yourself to others or worse, Hollywood stars or your more fit friend. Stop it. You are you. You won’t look like them or be shaped like them. You have a different muscle structure and body size. Learn to appreciate every single inch of who you are. Looking at others and comparing will only make you feel bad about yourself.
Don’t let someone tell you that you look “okay”. Really. Why would anyone ever discourage someone from improving themselves by saying they look “okay”? That’s a key word for just stay as you are.
You don’t even have a solid idea of what your “dream” body is. Without some concrete ideas, you will be spinning your wheels. Have ideas of what you’d like to work towards or achieve, it will help move you to your goals and know how you need to plan.
You haven’t visualized how awesome it will feel to have your body the way you want it. Like anything that takes hard work and discipline, building your body or changing it will take a lot of work but it’s totally possible when you make a commitment to it and discipline yourself to do the things that will get you there.
That discipline word…
I enjoy helping and encouraging others on their health and fitness journeys. I’m certainly not an “expert” but I’ve learned a lot over the past few years. The biggest thing I had to remind a young woman of the other day is that right now, where she’s at, she is building the discipline of taking herself out each day for her exercise.
Discipline is crucial for her long term success.
It’s great to think you’ll always be motivated with the idea of pursuing your dream body, your goal weight or your muscled arms. The reality is you won’t, I won’t ,no one will always be motivated to get up and do the work required.
When you’ve been consistent and have built daily discipline through your fitness routines, you will fall into that when motivation is lagging.
There are days it is purely my discipline that gets me out on the road. I know that once I’m out there, I will then do what I’m there to do. Some days might be stronger or faster than others but the fact remains, I got out there. I didn’t make an excuse to not go get it done.
Our goals are often lost in our excuses of reasons why we “can’t” do something.
Know what you want and go for it.
Understand that having a different body will require work, effort, and a ton of self discipline to build it. No one will do it for you. No one will be pushing you ( unless you get a tough personal trainer) but at the end of the day it will come down to the effort you put into your eating and exercise.
Get real with your ideas and goals, determine what you need to do, don’t procrastinate and start taking steps to making it happen.
Do you have an ideal “dream” body? Do you have goals you want for yourself? How attainable do they feel to you?
Hello beautiful people. Today’s foodie spotlight is on peas. Yeah, peas. Stick with me here ok?
Eat your peas… they’re good for you
I haven’t led you astray yet have I ? Don’t answer that…
I recently had a new revelation on the lowly little pea. Over the weekend I had thrown down the usual big meal for the fam. I had made mashed potatoes, a slow roasted brisket and also an amazing carrot recipe that everyone went nuts over. You can find it in my spotlight on carrots post ( hint it’s the one wrapped in bacon)
In a crazy way I thought peas would go good with all of it. What was I thinking??
Me, trying to pass them to people around table, “here, have some peas”
The response ranged from “ewww gross no!” to looks of horror as if I were attempting to poison them at the table.
Where did I go wrong? How did I fail as a mother? Heck, as the main provider of cooked food, how is it I couldn’t convince them that peas are indeed, tasty little morsels?
What is the pea, exactly?
The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas, which can be green or yellow. Pea pods are botanically fruit, since they contain seeds and developed from the ovary of a (pea) flower.
How’s that for an interesting fact you probably didn’t know?
Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.
A one cup serving of peas contains 8 grams of protein and 7 grams of fiber. Peas are also really high in Vitamins A and C
Peas have many good things in them but it’s also important to remember they are a part of the “starchy” vegetable group ( corn, potatoes, peas, beans) meaning they contain three times the amount of carbs as their non-starchy counterparts.
If you can’t have fresh green peas, the frozen variety retains their color, texture, and flavor better than canned, and it’s great to know that the above characteristics aren’t affected when they’re frozen for one to three months. But neither frozen nor canned peas have an unlimited shelf life. Research on the matter has shown that the nutrient content of frozen peas begins to diminish during storage, so they should be eaten within six to 12 months.
Only about 5% of the peas grown are sold fresh. The rest are frozen or canned.
Canned or frozen peas are also high in sodium due to processing methods, to eliminate a lot of that, wash them first.
When buying frozen the petite types are often more flavorful.
Are there any health benefits to eating peas?
Yes! they have antioxidant and anti-inflammatory benefits ( hello anti-aging food) they could help support blood sugar regulation, they promote a healthy heart, and could protect against stomach cancer. They also contain 45 percent of the Daily Value in vitamin K for blood coagulation, and nearly a quarter of what’s needed daily in thiamin, vitamin A, and folate.
How about some fun pea trivia?
Green peas are the immature seed of dried peas often called field peas.
Dried peas which have been eaten for over 5000 year and were a stable during the Middle Ages. Field peas were easy to grow and saved many from starving.
Fresh green peas did not become popular till the 16 century.
Peas have such high quality protein that many commercial protein powders are starting to use it. This avoids the possible side effects of soy, or dairy products.
Canada is the largest producer of peas in the world!
Peas aren’t just for eating…
ok well, yeah, they are but do you know a frozen bag of peas makes an amazing ice pack? the peas are moldable around areas on your body to direct cold treatments. I’ve often used bags of peas as ice packs.
Have you ever used peas as ice packs ?
Time to eat…
Here’s a few fun recipes to try out if you wanna experiment with peas….
In summary although peas are often treated like a cheap side “green” veggie in restaurants to add color to a plate, they are a tasty, healthy and nutritious “fruit” that offers many health benefits to us.
Do you enjoy them? If so do you have ways that you like eating them?
Let’s talk about food. Ya’ll seem to really like food posts and I love offering up spotlights on various fruits, veggies and healthy meals. Today boys and girls, we’re gonna talk about sweet potatoes.
Sweet potatoes are one of my favorite “go to” foods
Now if I mention that and you think “Hey, that’s Thanksgiving food!”
Well just hold on a minute. If your idea of eating them involves a lot of sugar and butter, well.. we need to talk….
Now don’t get your feathers ruffled up. I know it’s tasty and hopefully you eat them like that once a year but let’s be honest. With all the sugar, butter, marshmallows, etc. it might, just might, negate the goodness of the lowly, not really attractive looking potato.
Here’s the low down on them
Although they’re soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable.
For a one cup serving they come in at only 114 calories. They pack a whopping amount of Vitamin A in the form of beta- carotene providing 377% of your daily needs.
They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
If you’re wanting to lose weight the sweet potato is a healthy, low calorie, satisfying food to add in your daily nutrition. Just as long as you don’t load them down with sugar, butter and other stuff 😉
Why are sweet potatoes good for you?
Well besides all the good vitamins and minerals mentioned above, consider this,
For as sweet as they are, sweet potatoes have a low glycemic index (which means they release sugar slowly into the bloodstream). … Manganese helps the body metabolize carbohydrates and thus maintain healthy blood sugar levels, and it can even stabilize your appetite. It also helps the body utilize antioxidants. Sweet potatoes are also high in fiber helping the digestive system.
That all sounds like a win, right?
What about some health benefits?
Due to the color-pigmented vitamins, sweet potatoes are high in anti-inflammatory benefits. One sweet potato contains about half of the daily recommended intake of vitamin C. Vitamins A and E also support a healthy immune system and are powerful disease fighting antioxidants. While orange sweet potatoes contain more vitamin A, purple sweet potatoes are packed with the antioxidant anthocyanin, which is responsible for red, blue and purple colors in fruits and vegetables.
The high level of Vitamin A also contributes to healthy glowing skin and hair and promotes collagen growth.
Ok well sign me up. But how do I cook them?
There are all kinds of healthy and tasty ways to eat sweet potatoes year round. Below is one of my favorite, quick and easy ways to eat them. You seriously can’t go wrong roasting any vegetable in my opinion.
Oh, brussel sprouts are also making an appearance with them, don’t go hatin’ on them ok? Roasted together with olive oil and cracked pepper and sea salt are amazing.
Cold sweet potatoes are always tasty the next morning tossed in with my other veggies and eggs.
If you don’t like those options, I’ll toss in a couple recipes here from my Pinterest board for you.
You’re welcome for the last one 😉
You can always turn a potato into a meal by adding healthy proteins like lean chicken or turkey. Black beans are pretty tasty with it too.
Wrapping it up….
Oh. Yeah you can wrap them in foil and just bake them too, nothing fancy required there. Sweet potatoes are a healthy. low calorie, food choice that offer again, lots of good nutritional value to your daily eating plan.
Don’t be afraid to experiment with new ways to eat them, but be mindful too that various add in’s can move up the calorie count.
Tell me, do you like sweet potatoes? Do you eat them all year, or just occasionally?
Full disclosure here. I’ve been camped on this topic for a long time now. Sometimes ideas come to me and they are easy to write off the cuff. Others require a bit of time to brew in my head and yet some I’m just left pondering how to deliver the message. This is usually when a topic is a wee bit controversial or “not politically” correct or whatever term can be applied.
Since I’m one who is fairly comfortable speaking my mind, I won’t hold back.
When I saw the quote above it was one of those things that resonated with me immediately. Mainly because the truth of it in our culture and society today is so true.
Food has become the drug of choice for many and it’s taking a toll on their health and living a energetic lifestyle. This drug also has the ability to end lives with the diseases that obesity brings with it. Food is a socially acceptable way to often medicate things deep inside yet it doesn’t fix the problems a person deals with.
With obesity at an all time high in adults and more disturbingly in children, some are eating their way to the grave. Unfortunately, food is often mindlessly, mechanically consumed and in quantities beyond what is needed to satisfy our hunger.
With restaurants and food establishments offering larger and larger portions or the “super sizing” we are super sizing ourselves into obesity and the joy of carting around extra fat on our bodies. This taxes our heart and lungs, puts excessive work on our joints, causes our organs to work hard to compensate for the excess which then causes our body to develop ( very preventable diseases)
According to the CDC (Centers for disease control) Nearly 4 in 10 adults have a body mass index classifying them as obese. Young Americans as well have been piling on the pounds and obesity rates among the country’s youth ( 2-19) stands at 18.5 percent. This trend is most worrying as young people are far more likely to stay obese while childhood obesity is linked to a higher chance of early death in adulthood. More troubling yet, 70% of Americans are either overweight or obese making people with normal weight a minority.
But wait… it’s not just an American problem….
Globally there are more people ( children and adults) who are obese than underweight – this occurs in every region except parts of sub-Saharan Africa and Asia.
Overweight and obesity are linked to more deaths worldwide than underweight.
Some key facts
Worldwide obesity has nearly tripled since 1975.
In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
41 million children under the age of 5 were overweight or obese in 2016.
Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
Obesity is preventable
So why are people getting so fat?
Being over weight, simplified, is an energy imbalance between calories consumed and calories expended.
Worldwide there has been an increased intake of energy-dense foods that are high in fat; ( think fast foods, overly processed, high calorie, refined sugars etc. ) and an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization. And sadly let’s not forget an overall laziness or desire to just not physically exert ourselves.
So basically, we’re shoveling in more food, and not the good kinds, and moving our bodies less and less.
It’s the perfect storm for disaster.
Are there common health consequences for obesity and being overweight?
Yes. Our bodies are not designed to handle excessive fat and often develop diseases because of this.
cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
diabetes;
musculoskeletal disorders (especially osteoarthritis – a highly disabling degenerative disease of the joints);
some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).
high blood pressure
And what about our kids?
Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.
My brother was overweight as a young adult. Children are awful in how they treat others. The psychological effects can be huge for kids.
How do we fix the problem?
First and foremost, someone has to have the desire to change patterns, habits, and behaviors that have led to obesity or being overweight. Without a personal desire nothing will change.
Overweight and obesity, as well as their related diseases, are largely preventable.
Preventable meaning we have control of them. Meaning we can change things if we don’t let it get to far. There are things you might not have control over, but maintaining a healthy weight is something for the most part, we can all have a measure of control over.
Supportive environments and communities are fundamental in shaping people’s choices, by making the choice of healthier foods and regular physical activity the easiest choice (the choice that is the most accessible, available and affordable), and therefore preventing overweight and obesity.
As adults we are in control of the choices we make, good or bad. If we have children then we are responsible for the foods we buy and provide for them. If high fat, sugary foods are the mainstay of what’s available, they will be consumed. Children cannot go buy their own food so we must be mindful of providing them with the most nutritionally sound foods that we can. Treats aren’t bad, but they should be limited. If certain foods aren’t available in the home they can’t be consumed.
The same goes for us. If we limit/control the amount of non-nutritional foods we bring home, we won’t eat them.
I told hubby when we were shopping recently that I know and fully understand if I bring home a bag of salt and pepper kettle potato chips, it’s the equivalent to bringing home crack to a druggie.
I just can’t be trusted with them. The best thing then is that I don’t buy them, and if I do, I fully accept the consequences.
Steps to take in losing weight
On an individual level we can:
limit energy intake from total fats and sugars;
increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts; and
engage in regular physical activity. Find something you enjoy and do it. Do it most days of the week. Children need to be moving and should be encouraged to participate in sports and other activities to keep them healthy and work off excess energy 😉
limit the amount of fast foods or overly processed foods eaten.
Try to eat more natural foods without things added to them.
Develop a balanced and sensible nutrition plan.
Plan a 1-2 lb loss a week.
Keep a healthy perspective
Keeping your goals small and realistic will lead to success. Understand building new habits and behaviors will take time but they will be worth having to help you live a permanent lifestyle of health and wellness.
Accept good and bad days on your journey but don’t quit. Keep moving forward every day celebrating all your body can do for you.
Make small consistent changes. Don’t go for the “all or nothing” or drastically cut all things you love from your daily nutrition.
Get friends or family on board to have a support system to help you. Often it is hard to do something like this on our own, having others who can hold you accountable, ask you how you are doing and celebrate your successes with you can help tremendously.
If you and your family need to lose weight, brainstorm on how you can work together as a team to reach goals individually and as a group.
Finally, be patient with yourself and learn to celebrate each step along your journey and before you know it, you will have reached your goals your set for yourself.
What healthy practices do you use? Do you think the super sizing of foods has contributed to obesity problems?Do you think food is often used to medicate feelings or emotions?
Mark Twain once wrote, “Training is everything. A peach was once a bitter almond; a cauliflower is nothing but a cabbage with a college education.”
I got you with the title, didn’t I? You are wondering what on earth one has to do with the other…..
If you’ve been following along on some of my posts in the last couple weeks you may have seen some of my comments on food “projects” I wanted to try. Sometimes it’s about a particular veggie or fruit as in my spinach post last week.
One of the things I’ve talked about experimenting with is cauliflower. That plain, ordinary looking vegetable is also rather versatile which is great if you are following any low carb or gluten free eating plan ( which I’m not)
I just like food ya know? Eating veggies is really good for me and they also tip the scale fairly low in calories so it’ a win/win.
Fun food and nutrition facts
Let’s start with the fact an entire head with a 6 inch diameter has only 146 calories. Yes, you read that correctly.
146 calories. Impressive.
It is also loaded with calcium, magnesium, and Vitamin B-6. Most impressive, that entire head offers 472% of Vitamin C! It also contains 50% of our daily need for potassium. C
Bet you didn’t know that 😉
Ok so we now know that cauliflower is crazy low in calories AND contains lots of good vitamins in abundance for our bodies.
Does it offer any health benefits?
I’m glad you asked. Why yes, yes it does. Cauliflower includes plenty of vitamins and minerals, but its real power comes from cancer-fighting compounds known as glucosinolates.
Other top benefits include….
Reduces Cancer Risk.
Fights Inflammation.
Provides High Levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)
Improves Digestion and Detoxification.
Aids in Weight Loss.
Helps Balance Hormones.
Preserves Eye Health.
You know what kinda, semi-amuses me? That list reads like what some of these snake oil health companies claim with their products, and look at this, you can eat whole, real, natural food and get the same benefits. AND you can buy a whole lot more cauliflower for your money 😉
How to eat it
Cauliflower is essentially a blank canvas. I hope you venture more into cooking with it than just steaming . One of my most favorite, fast and easy ways to cook it is by roasting it.
Sweet heavens, roasting any vegetable adds so much more flavor and overall “deliciousness” to it.
To roast, simply wash and prepare the cauliflower breaking it out into florets. Toss with some olive oil, cracked pepper and sea salt. Roast in a hot oven ( about 400) turn frequently so it browns and crisps all over ( the best part) it usually takes about 40-45 minutes. I have to be careful because I can literally nibble away at it while I’m cooking the rest of the meal and my kids really are into this version of cauliflower and like to find some left to go on table 😉
I should say I’ve got numerous recipes pinned on Pinterest for this vegetable. Some are waiting to be tried and a few others I have tried.
I mentioned in Monday Musings https://sassyfitnesschick.com/2018/01/22/monday-musings-2/ that I had made the “potato” salad version. Seriously, of my family members that eat potato salad, they all ate it and liked it.
Another recipe that has been taunting me is using cauliflower as a crust for breadsticks or pizza. I mean… really? I decided tonight was the night to experiment. This is best done when no one is home and has high expectations of me making a meal while I’m in the middle of food experiments.
Tonight it was the breadsticks.
I found it fascinating that after a quick trip through my food processor it did indeed look like fine, fluffy “flour”.
once you add in the additional ingredients you pat it out onto a baking sheet so it looks kinda like this….
After baking it’s all golden and pretty
Oops. The final product. I guess I got a bit zealous sampling before I snapped a pic.
I added a bit of cheddar with the mozzarella because, why not?
My take on it.
Ok, it’s not bread. I had read on several posts the “negatives” to this is the fact the cauliflower contains a lot of water and trying to get enough of the water out so it can bake and not be soggy. I baked longer than recommended time, the outer edges were crispier but the inside was more soft, soft but good. Next time I will try a method I read about that suggested pressing it into paper towels to help pull out more of the water.
It smelled delicious and had good flavor. I can definitely see using it as pizza crust as tomato sauce would enhance flavors.
If you are on gluten/carb free diet this could be a good substitute for bread cravings… but still it isn’t bread… and I guess if I want breadsticks I will most likely have the real thing.
Next up on my “to try list” is Sweet and Sour Cauliflower. I hope that is as good as it sounds.
Now what about you? Have you tried any cauliflower recipes? Have you tried it as crust for bread or pizza?
I try my best to slow the month down so I can just savor everything.
Of course, preparing for a new year means for me, getting my hands on a new planner to start plugging in appts and key things that are already scheduled.
I’m old school. I love getting a new planner with clean unmarked pages and putting pen to new plans, goals, and ideas.
One of the things that top the list for many people in a new year is to lose weight or start an exercise program.
I like not having to plan in “weight loss” for a new year. I spent enough years planning that and I don’t miss it…at all.
I’d much rather be scheduling new athletic adventures or learning new things for myself that I can share with others.
But what if you need to drop some weight and you’ve decided that this really is gonna be your year? This year will be the year to achieve those goals you’ve had in your mind for a long time.
Maybe you’re tired of feeling sluggish and run down. Perhaps you don’t like looking in the mirror and wish there was less of you to look at. It could be the doctor has told you for your best health you need to start being proactive with your health. It could be you just want to enjoy shopping for clothes again… nothing wrong with that either.
At the root of it all, the starting point, you have to want it bad enough to make it happen. No one can force you and no one can make it happen but you. The desire has to be strong to start making changes that will lead to you being successful in your endeavors.
I am ready. Where do I start?
It’s no big secret gyms see the biggest increase in attendance the first few weeks of January than any other time of year. People sign up with lofty goals and determination that quickly wanes once the novelty starts to wear off. Or they get there and are intimidated and don’t know what to do and their attempt is short lived.
I’ll let you in on a secret. You don’t have to join a gym to lose weight or to exercise. Now if you want to and think this is where you will excel, then by all means, take advantage of many of the programs available to members. If you choose to do so then be proactive and educate yourself so you know what’s available and how to best use your time when you are there. There are often health coaches that can give you direction in the beginning while you are learning.
However, I’ve found personally that there is a lot you can do at home and I personally think I work harder alone than being distracted if eyes are on me in a public place.
I have gathered up enough equipment over time to have my own little home gym. It’s nothing fancy and I have to share space with lawn equipment but it’s my space and it works just fine.. other than it has no air conditioning or heat it works out pretty well haha
You too can gather some basic items to use at home. Whether it’s a garage space, an empty room, or in the living room you can carve out your own space to get a workout in.
Of course if you decide to make outdoors your gym ( this is my most preferred workout space) by walking, running, cycling or any other activity you choose, the beauty of that becomes just getting dressed and walking out your door.
No driving, no waiting in traffic or being distracted at the gym. No extra time away from home if time is tight for you.
Make a plan.
What’s that old saying? Rome wasn’t built in a day. Your improved body won’t happen in a day so it’s good to settle into a plan that will work for you day after day and be sustainable in the long run.
As mentioned above, you need to determine first, what will work best for you to get you active and moving. Would a gym environment be what you need? this could be perfect for someone who initially lacks a bit of motivation and needs that from others around them. A home environment is great but you really have to be motivated and determined in the beginning to get yourself out there and not opt to lounge around drinking more coffee.
Once you have that down you need to look at your new planner and schedule your workout times. Yes. Put it down right there with dr. appts, dinner dates, and meetings with the teacher at school.
Schedule time for you. After awhile, once you’ve built it as a new habit, you won’t necessarily have to pen it out but for now, do. it.
Take small steps.
Where people get off track and discouraged is trying to do to much, to fast. They think if they’ve made the decision to start it should all just happen and happen quickly.
It won’t. Accept that and know it will take slow, steady and determined steps. Maybe your first week will only involve getting some good shoes or some clothes to use. Maybe it will be gathering some tools if you’ve determined being at home will work best for you or if it’s the gym maybe you’ve spent some time investigating your options before you commit.
These are important steps. Then in the second week you are ready to begin what you’ve decided to do. Not only that, you’ve had the time to mentally prepare and plan for it which I believe is super important in taking on anything.
Starting small also means taking it easy with whatever physical endeavor you choose. Doing to much, to fast, can leave you with injuries or burn out. Pace yourself slowly and allow your body time to make the adaptations to what you are doing. You might feel great after jogging around the block but if you haven’t done that in 15 years, I’m telling you, you will feel it and you certainly don’t want to feel bad before you get started.
Find ways to track your progress.
It’s helpful to take before you start pics or measurements etc. Noting these things does give you a marker of where you started from, especially when some times goes by. I’m used to myself now, but when I look back at photos from a few years ago I’m always surprised at how I’ve changed.
Leave your weighing in to only once a week. Keep it on an app on your phone or in a health journal, whichever you prefer. Do yourself a favor though and stick to a once a week weigh in and do new measurements once a month.
Maybe you have a pair of jeans or a dress you want to work your way back into. I often used that as a marker of my progress. Imagine my delight when one day the jeans I’d been wanting to get back into, were actually to big 😛
Share your activities.
Seriously. Share what you are doing on social media. I am pretty motivated but when I started sharing what I was doing a few years ago (whether it was running, my daily activities, or a new goal I was training for) it made me more aware of the fact I was doing it and I knew others knew I was doing it. From that came so much encouragement from people who lived vicariously through my craziness or better yet, got motivated to start doing something themselves.
When you have a support system that is all over the place, it’s a pretty cool thing. Not only that, if you miss posting or sharing, it’s always interesting to see who wants to know if you’re still being active.
Get a partner.
I’m used to flying solo in all my training sessions but I know some people do better with a partner. If that’s you, find someone to get on board with. You will both benefit from encouraging and challenging each other.
Set reasonable goals.
Once you’ve determined what you want to do, where you are going to do it, and scheduled the time to do it make sure you set out some reasonable and doable goals to remind you of what you want to achieve.
Whether it’s getting into smaller jeans or working towards running your first 5k, set goals that will motivate you during your workout times. Goals are so important to have. They don’t have to be huge ( they can be) but really, setting small, reasonable ones will give you success and encouragement to keep on with what you are doing.
Be patient.
Yes. Be patient with yourself. Allow for days that don’t go as planned or a weak moment when you cancel on yourself ( you’ll be annoyed by that later, that you did it) allow for unexpected life things that might throw you off but just get right back at it. Don’t allow yourself to make excuses to not meet for your scheduled time.
Don’t allow negative, self defeating talk that will discourage you. Speak in positive ways to yourself and see yourself accomplishing what you’ve set before yourself.
Give yourself time to adjust and change. Remember your mind is a powerful tool and how you use if for yourself and for self improvement is a huge thing.
With a little practice, patience, and determination you will be moving into 2018 getting stronger and healthier as you turn your activities into your new lifestyle.
Are you wanting to make changes in 2018? Do you have goals or plans for yourself to get there? What motivates you to do it?
Yeah, hello, I’m still alive out here. No, the duathlon didn’t leave me laying on the side of the road 😛 I promise, I am doing a recap but…well… they keep teasing us with all our free race photos and course I wanna toss one or two of those in as well… so hopefully sometime this week you can find it here so stay tuned. I had fun and I did ok so check back. 😉
However a busy Thanksgiving week and all my well intended plans to scratch something out for you seemed to sail out the window.
So much tasty food for Thanksgiving. Some new dishes shared as well as the traditional favorites everyone enjoys.
It goes without saying that eating comes pretty naturally for all of us. Where we differ is how we choose to eat and the foods that we put into our bodies.
Every time we eat, we have the power to make choices.
Obviously, how I feed my body is important to how well I can potentially do my training sessions and also have energy for the rest of my day. I’ve learned that cutting back on food or not eaingt pre work out is the equivalent of taking off on a long trip with your gas tank sitting on or close to the empty mark.
In todays busy world food sometimes seems complicated and it shouldn’t be. I don’t spend a lot of time obsessing over food .. unless it’s 4:30 and the dinner hour is breathing down my neck, everything is frozen, and I’m completely clueless what to feed the crew.
THEN I might start obsessing a little.
Having healthy snacks or easy balanced and nutritious meals shouldn’t have to stress you out. I’ve personally found if I have healthy foods in my ‘fridge with easy access to them I’m always more likely to grab them.
No, I don’t meal prep or have 50 containers of the exact food waiting for me day after day. There are foods that I can easily grab or assemble as a snack if I feel like I’m famished ( and some days after long training sessions those moments can come on quickly) Maybe you haven’t done a long training session but maybe you’ve put in a long day at work and dinner is still in the process of coming together.
Taking a little time to prepare some things to keep on hand will help you make healthier snacks choices.
Consider things like:
Hard boiled eggs
Cheese sticks or cheese cubes
A variety of precut, prepared veggies you can grab
Ranch dip, made with non-fat Greek yogurt
Fresh fruit
Peanut butter ( in moderation)
Grilled or baked chicken ( works for so many different things)
Greek yogurt ( toss in some berries or raw almonds)
Raw nuts like almonds or walnuts
Homemade smoothies with your choice of fruit, milk etc. (be really mindful of buying smoothies when you’re on the go as they are often high in sugar and loaded with tons of calories. )
I also like to keep whole grain crackers around. I will put together a small plate with some cheese and fruit to carry me over till I can eat my next meal.
Or try this tasty little healthy snack:
Apple slice cookies:
Red delicious apple ( you need a nice firm apple for slicing) , peanut butter, unsweetened coconut, mini chocolate chips, chopped walnuts.
Core apple, slice into 1/4 inch slices. Lay out on cookie sheet and press with a paper towel to absorb excess water ( this will help peanut butter stay in place) spread a thin layer of peanut butter then add coconut, walnuts and mini chocolate chips.
Enjoy 🙂
The more prepared you are the more likely you are to make good choices.
But back to that dinner thing….
I know I’m not the only one who sometimes bangs their head against the wall thinking of something clever for dinner. Personally, I could eat meat and veggies of some sort all the time but the rest of the crew.. well they have different ideas at times 😉
Mind you.. I have like… 5 thousand cook books so it’s not like I lack a place for ideas. It’s just that they aren’t always with me if I’m out running around an realize I need food ideas.
Enter Pinterest
Who doesn’t always have their phone with them? And if you haven’t checked out Pinterest, will you should. All I have to do is open that app and search up some dinner recipes. Although now I actually have a board started with all kinds of tasty dinner recipes to choose from so I can be in the store, get the ingredients if I don’t have them and still put something new and delicious together.
( Click on my Pinterest link to follow me there and find a lot of my fav dinner ideas.. oh… and do I have some desserts for you too 😉 )
My favorite new thing is one sheet dinners. I’m telling you… your life will never be the same again…ever.
All of the tasty goodness is cooked on one pan. Easy clean up. Nutritious. And there is a huge variety of ideas.
I’ve made this too. It was a huge hit, and totally delicious
Not only are these meals easy to prepare with minimal work and clean up they offer a good variety from many food groups. Some are stand alone meals, some I might add a salad or bread depending on what it is.
Eating healthy with a focus on good food doesn’t need to be complicated. It may take a little time for you to get into the routine and find what works for you but once you adapt you will find it easier than ever to make healthy meals and snacks that will keep you on track with your health and fitness goals.
So it’s early afternoon and I’ve finally managed to escape to my fav coffee cave and write. WHY is it so hard to get it done sometimes? Not for lack of ideas or clever creativeness but some days are just hard to make it happen.
I’m making it happen today… doing it before you decide I’ve given up on this idea of writing.
I’m glaringly aware that my computer informs me today is November 2 and there are a few thoughts that accompany that awareness.
First, wow, October sailed by. Of course I ended the month like many playing dress up for Halloween and hanging with my kids getting free candy from people who had nothing better to do than sit in their driveways all evening 😉
Then of course, with the arrival of November there are thoughts of Thanksgiving now dancing in my head. There will be plotting and planning for all of the goodies that go with that day.
BUT before Thanksgiving or anything else…. gulp.. this is the month of my duathlon. Actually 17 days out from this point. It’s hard to not see it staring me down but ready or not… it’s coming.
Ok.. more on that later….
November definitely makes me think about food. It makes me think of the seasonal tasty treats we get to enjoy and the traditions that go with them.
But today I’m thinking about food more along the lines of a healthy diet. What does that mean, exactly? And how do you build one if you don’t know much about it? Maybe you’ve been wanting to eat better but just aren’t sure what goes into a “healthier” daily diet.
Realistically, there’s no one way to eat that’s right for everyone. What works for you, might not work for me.
We’re individual and our likes and needs are varied and different. Our likes can be based on not just our needs but cultural preferences too. A person with health issues, like diabetes, may have to eat differently from someone who doesn’t. So it’s rather broad to say there’s a standard healthy diet that fits everyone.
However, there are some definite building blocks that apply to all of us. With these building blocks you can shape and build your own nutritional plan that works for you.
What is a healthful diet?
it provides the proper combination of energy and nutrients to you each day. It has four characteristics.
It’s adequate, moderate, balanced, and varied.
No matter your age, health, fitness level or weight, if you keep these thoughts in mind you will be able to select foods that give you energy and provide good nutrition to you each day.
A healthy diet is adequate
An adequate diet provides enough of the energy, nutrients, fiber and crucial vitamins and minerals to maintain a persons health. A diet can be inadequate in one area or many areas of a persons daily needs. For example, many people don’t eat enough vegetables and not consuming enough of the fiber and nutrients vegetables provide. Their intake of protein, carbs and fats may be more than adequate, often to many of these calories are consumed and the person is overweight because they eat more than exceeds their energy needs.
Under nutrition can also occur if there are several nutrients ignored for long periods of time.
Also a diet that is adequate for one person may not be adequate for another. As an athletic woman, my caloric needs on many days during the week are vastly different from a woman my age who is sedentary or lightly active. As individuals we would differ greatly in our activity level and our body fat and lean muscle mass making our requirements for fat, carbs, proteins and other nutrients very different.
A healthy diet is one of moderation
Moderation is one of the keys to a healthful diet and I believe one of the most important. Moderation refers to eating any food in moderate amounts, not to much or to little. Eating to much or to little of any foods we cannot reach our health goals.
One example would be people who consume soft drinks. Loaded with empty, non-nutritious calories, it’s an easy way to pack on the pounds if many are consumed each day. Often I’ve seen individuals stop drinking soda and easily drop pounds.
Enjoy a variety of foods and treats, in moderation.
A healthy diet is balanced.
A balanced diet contains foods that provide the proper proportions of nutrients. The body needs many types in varying amounts to maintain health.
A healthy diet is varied
Variety of course refers to eating many foods from all food groups on a regular basis. Often I have people say… “well, I don’t really like to eat….. ( some food)” and I remind them there are lots, and lots of other foods they can choose from that are healthy and provide good nutrients to their body. When you eat a variety of foods it will increase the chance that you are consuming all the vitamins and minerals your body needs. Also, when you eat a varied diet it keeps boredom from setting in which often cause many people to give up because they are tired of the same foods. Enjoy so variety in your daily diet!
In summary…
A healthy daily diet provides adequate nutrients and it includes sweets, fats, salts, and alcohol in moderate amounts only. A healthy diet includes an appropriate balance of nutrients and a wide variety of foods.
Foods to include in your day would be:
Whole grains, a variety of veggies, fruits, dairy products and protein foods. It’s important to remember protein goes a long way in keeping you satisfied and preventing hunger as well as keeping your blood sugar stable through the day. Make sure you get adequate portions at each meal to feel full and avoid those feelings of “crashing”.
When it comes to vegetables, many people do not come close to getting enough in their daily diet. Learn to experiment with a few new ones each week. Learn different ways to cook them and be willing to explore new options for your health.
Filling your meals with whole foods ( foods as close to being real and not processed as possible) you will be able to meet the majority of your nutritional needs.
The extra stuff.
You need to limit the amount of empty calories you consume. empty calories refer to foods that provide few or no nutrients. You should limit the number of empty calories you consume to a small amount that fits in with your daily requirements. all of which depend on your age, gender and level of activity.
Foods that contain the most empty calories are :
Cakes, cookies, pastries, doughnuts, soft drinks, fruit drinks, pizza, ice cream, hot dogs, fast foods etc. High sugar foods such as candies, desserts, soft drinks and alcoholic beverages are all referred to as empty calorie. ( I know, you’re thinking, that’s all the fun stuff!)
These foods don’t have to be banned, they just shouldn’t be what your daily diet mainly consists of.
Building a healthy and nutritious food plan might take a little work and discipline but with time you will find you can not only eat well, but have some cake too 😉
This is a great visual on how to structure your meals.
once you add in the additional ingredients you pat it out onto a baking sheet so it looks kinda like this….
sassyfitnesschick 