If you've seen my posts on Facebook, you've seen my posts about challenge groups. Usually an invitation to join one or about the success the people in the group are having. Today I want to explain a little bit about what they are and why they are critical to getting results.
A challenge group is really just a group of regular everyday people who have decided to work on their health and fitness with one or more Beachbody products. Usually group members order challenge packs because they can get a program and Shakeology for a discounted price and it sets them up to be successful because they are working on fitness AND nutrition together. You have to work on nutrition even if you are working out like crazy. Trust me I've TRIED to work on one or the other but the results just aren't the same! The groups are super successful because you have an instant community of people who have similar goals as you do and they understand completely what you are going through because they are having the same experience. If I had to name one thing that was crucial to a permanent health and lifestyle change it would be a POSITIVE support system and our groups provide that. You immediately have people to celebrate your successes and help you through the rough times and then you make an effort to keep going because you are inspired by everyone else in the group who is pushing forward when the moments of doubt come.
My take away for you today is this: FIND that positive support system to start making the changes you desire to see. If you don't have that, I can help! If not one of my groups, get a group of friends and/ or family members together who will strengthen and encourage you each day to KEEP GOING.
I'm just going to say it in case you are worried about the amount of candy you snuck out of your kids baskets this weekend:
It's ok to eat whatever you want sometimes
Stop trying to be perfect. Quit saying you "blew your diet" because you ate some white potatoes or had seconds on dessert.
Life is meant to be lived and if you've followed me long enough, you know I don't "do" diets. I believe in eating healthy whole foods the majority of the time. When you do that, meals at family gatherings aren't going to be an issue. Enjoy your favorites. No, really! Stressing and feeling guilty about eating the wrong thing is what holds the pounds on, not the few snickers you picked out of your kids candy haul. It's really just as simple as this:
1. Eat well for the meals preceding your special meal.
2. Completely enjoy your meal once you are there. Eat your favorites. Savor them slowly and enjoy every bite. Go back for seconds if you're TRULY hungry. Do not feel a single shred of guilt for enjoying any of it.
3. Business as usual the next morning as soon as you wake up. Eat something high in protein and nourishing.
This is real life so I'm keeping it real. The chances of you going through life never eating something less than ideal ever again is slim. The important thing is that those types of meals and snacks are much much less than the healthy ones.
Hope everyone had a wonderful weekend filled with family friends and fun!
This recipe makes a lot of muffins, 2 dozen to be exact. I had some bananas on the verge of spoiling and when that happens there is only one thing you can do as far as I'm concerned: make banana muffins! I stuck one dozen of them in the freezer after I baked them (and cooled them) so we could have them later on and the family is munching on the other dozen this week.
Now, while we're on the subject of banana spoilage, here's a little trick to make them last longer:
The little piece of foil at the top does wonders! Don't freak out too much when the peels start to turn dark though. Research has shown this actually BOOSTS the nutrient content of the banana which is great news for your body!
Now, back to the muffins. My kids will eat just about anything with chocolate chips. Luckily, I found some great tasting dark chocolate chips at Sprouts with a cocoa content of over 50% which is what I used in this recipe.
Preheat oven to 350 degrees and grease your muffin tins with some coconut oil or silicone cupcake/muffin molds work great too!
3/4 C Unrefined Organic Coconut Oil
1 1/2 C Coconut Sugar
2 teaspoons vanilla extract
4 eggs
4 C Organic flour or Organic Spelt Flour
2 teaspoons Real Salt
2 teaspoons baking soda
6 ripe bananas
1 1/2 C Dark chocolate chips
In a mixer, cream coconut oil, coconut sugar, eggs and vanilla until smooth. In a separate bowl combine all dry ingredients except the chips. Also in another container mash your bananas to add at the end. With the mixer on low, slowly add dry ingredients to wet mixture until just combined. Next, add in mashed bananas until combined. Pour in the chocolate chips and mix just enough to get them all through the batter. Spoon into muffin tins or silicone molds and bake for 20-25 mins. Makes 2 dozen muffins.
I have two of the pickiest eaters that live in my home (not sure where that comes from....ahem). I am certainly not a food nazi when it comes to my boys, but I do try to keep healthier versions of kid food in our house to make sure they are getting some good stuff down the hatch. However, my unwillingness to battle with them sometimes means that they eat more "bad stuff" then I would prefer. Lately, it feels like it's gotten out of hand. We spent almost every night last week running though a drive thru for dinner number 2 because Bryce played in a tournament and all his games were late.
I know there aren't many conclusive studies on food and behavior. nutrition, compared to other scientific areas is relatively new. Scientists are still learning about how the foods we eat affect us and what types of foods are the most beneficial. This is why one year you will hear that a new study has come out saying XYZ is great for your health and then the next year some other study says it's bad. My mommy observations, however, tell me that there is indeed a link. When my boys eat like crap, they are wired, grumpy and difficult. When their bodies get what they need, it's much easier on us as parents.
This weekend, I decided to do a little experiment. We didn't buy any snacks or sodas. When the kids came home they got a pint sized portion of Shakeology and then their dinner. They had berries and Greek yogurt for dessert. We have tried this in the past, but there have always been things already in the house that they try to negotiate for when I give them something better. Can I just say keeping it out of the house works? Every night they have both begged me for a shake and to try a new recipe (we got strawberry in for the first time this week) and they haven't once asked me for candy. They polished off an entire (big) tub of yogurt and have plowed through some strawberries we got last weekend in our Bountiful Basket. They aren't exactly begging me for celery with peanut butter or carrot sticks yet, but it's a start. They have been so much more agreeable this week it isn't funny. They actually ask for their own sparkling waters (with lemon and stevia extract) and think it's better than sprite. Even my littlest monster who is the pickiest of all has been on board.
We're going to keep it up. That doesn't mean that they will never have soda or less than stellar snacks again, but at least if it isn't at home, their exposure is limited and then they will get used to those things being "treats" rather than the norm. Hang in there parents of picky eaters. You can make progress!
Seriously people, it doesn't get any easier than this and you will be rewarded with flavor you just can't get from a jar. All you need is a few ingredients and a blender or food processor. This recipe makes about 6 cups. We save some for eating and use the rest in our Mexican style recipes (enchiladas, tacos, over chicken etc). Here's how to do it:
6-7 small to medium tomatoes
2 cloves of garlic, peeled
1 lime (just the juice, squeezed in)
1 onion roughly chopped (into quarters)
1 jalapeño (remove the seeds unless you like it hot!)
1 big handful of fresh cilantro
Throw it all in your blender or food processor and pulse until you get the consistency you like. It will keep in the refrigerator in an airtight container for a week or so!
The awesome folks over at Redmond just sent me a huge goodie BOX of products and I'm sooo excited to share them with my readers. I first found out about Redmond when I lived in Utah (they are a Utah company). We walked into a local restaurant and they had shakers of Real Salt on the tables. I was like "what in the world is this?!" I loved it and we've been using it ever since.
So, today I have TWO giveaways for you to have the chance to try some of these products. The first giveaway is the chef set which contains a shaker each of organic salt, onion salt, garlic salt and season salt. The second giveaway is for a tube of facial mud (which can actually be used for much more than facials!) and a tub of natural bath salts.
How to win:
1.) Like my Facebook page if we aren't already friends www.facebook.com/osugirl1
2.) Comment below and tell me which giveaway you'd like to win
3.) I will post a link to this post on my Facebook wall. Share THAT post on your wall and tell people one thing you like about my blog
I can't wait to hear from you guys! Drawing will be held Sunday.
Cooking from scratch always ends up being cheaper and healthier than eating out or eating processed food, but it does require some good tools to make your life a little easier. It has become a sort of obsession for me, I guess. My first major appliance purchase was my Kitchenaid mixer that I found on Ebay really cheap and it just escalated from there. Now I have all sorts of things that I'll be telling you about in time, but right now I just want to stick with what I consider the essentials.
1. Mason Jars- I cannot even tell you how much I love mason jars. Beautiful and functional, there are hundreds of things you can do with them besides canning (have you been on Pinterest lately?!). We store dry goods in them, use them for yogurt and other cultures and even drink out of them. I personally believe these are one of those things you can never have too many of and you can just wash them and use over and over.
2. Quality Blender- I may ruffle some feathers here, because I have many family and friends who absolutely love their Ninja. My Ninja blender however, has sucked pretty much from day 1 and I wish I wouldn't have wasted the money on it and held out for what I really wanted which was a Vitamix. Blendtecs are high quality blenders as well. Not sure about the Blendtecs, but Vitamix has a refurbished blender program with a warranty. Save your pennies and go for it. As soon as I save all my pennies up, I will be purchasing one and participating in their affiliate program so that I can offer my readers FREE shipping. You can do so many things with a quality blender. Nut butters and milks, food prep like chopping veggies, soup, whole food juicing, smoothies, grain grinding, dough making, ice cream, sorbet..... the list goes on.
3. Dutch Oven- My fiance was skeptical when I came home with a $70 pot. I tried to explain to him that at that price, it was a STEAL!. He has since changed his tune. We cook roasts, chili, soup, and even pop popcorn in coconut oil in ours. It gets used in this house several times a week. The great thing is they are perfect for taking something directly from the stove to the oven. Mine is a Cuisinart and I stumbled across it on clearance at Marshalls one day. I'm holding out for some Le Creuset to add to my collection though. A girl can dream can't she?
4.Quality mixer- Like I said above, my Kitchenaid mixer was my very first major kitchen purchase. I found it used on Ebay for less than $200 bucks. It is a plain jane white commercial style one and while it may not be the most beautiful with the array of colors now available, it is functional and does what I need it to do. I make bread and other dough with it and have even whipped up some cream as well as made butter with it. The other neat thing about the Kitchenaid is all the attachments that you can use with it. It has the ability to grind up meat, spit out pasta and perfectly slice veggies with the right attachments. A good quality mixer will last you a really long time.
5. Immersion blender- This little beauty will be your saving grace if you do sauces, soups or anything you need pureed. Before I had it, I had to transfer things in batches to my big blender which usually resulted in a huge mess and spatter that burned the crap out of me. No more with my immersion blender. I can blend things up right in the pot. It also came with a whipping attachment which would be nice for scrambling up some eggs.
I am sure there are some things left off here and honestly when it comes to anything "kitchen" I will tell myself it is ALL necessary. What are your most essential kitchen tools?
As a coach, one of my favorite questions to get is "What is Shakeology?" It's a product I wholeheartedly believe in and it has changed my health and well being.....but sometimes I feel I do a really POOR job explaining just exactly why it's good for you and why you will not find anything else out there like it. I am not the best communicator "on the spot". My brain moves faster than my mouth (believe it or not) and I am always that person who thinks of about 10 other things I could have said when I am trying to educate someone on something or a different way of saying it that could have made it more understandable. So today, I'm taking to my keyboard to explain to you just what you get in every dose of Shakeology, what it helps with and what it has done for me.
What is in Shakeology?
About 70 superfoods, that's what! Let's break it down a little more than that though:
Protein Blend- whey (pea protein for Vegans) Sacha Inchi, Chia Seeds, Flax, Quinoa, Amaranth.
Why? Builds lean muscle, improves skin and hair, supports metal clarity and reduces cravings.
Super Fruit/Antioxidants- Camu-Camu, Acai Berries, Acerola Cherry, Bilberry, Goji Berry, Grape Seed, Luo Han Gao, Pomegranate, Rose Hips
Why? Promotes a healthy heart and optimal blood pressure.
Why? Increases nutrient absorption, promotes regularity and improves digestion.
Whew... That's only SOME of what is in there and that's a lot! As you can see, there is much more to Shakeology than a protein shake, meal replacement or weight loss aid. It is actual whole food nutrition and we NEED help with that these days and that even means those of you who eat super clean and healthy! We don't give our bodies what they need on a daily basis. Part of the problem is that modern day farming practices (think: lack of crop rotation, pesticides, GMOs etc.) have depleted our soil of nutrients that it used to have. It's so bad, that according to Michael Pollan, author of several popular whole food books and collaborator on Food Inc. has stated that it would take 4 modern day apples to equal the nutrition of a single apple grown in the 1940's. I don't know about you, but I would have a hard time eating that many apples a day along with everything else I would have to increase to get that kind of nutrition.
Fortunately, you don't have to if you are drinking Shakeology. One serving is about equivalent to 5 trips to the salad bar. If you are drinking it and eating healthy for your other meals, you are much closer to getting what you need to fuel your body.
Well, that's great Jennifer, but what does it REALLY do? It really works. I have no health issues other than the weight I'm trying to lose. I have had one round of antibiotics in the last two years since I've been drinking it. My blood pressure and cholesterol are great and the most noticeable thing for me was improved digestion. I used to have horrible stomach issues which stemmed from poor diet and the removal of my gallbladder a few years ago. All of that is virtually gone now.
Don't take my word for it though, I want you to see for yourself. In honor of my 2 year anniversary, I am issuing a Shakeology challenge for the month of April. Try it for 30 days (drinking it in place of one meal everyday) and if you don't love it, you can send it back for a refund. If you are down for the challenge, get in touch with me and I'll get you set up.
On a final note, here is an AWESOME video done by Seay Stanford who is a fellow Bombshell team member. It's a couple of years old, but it is a must watch. Enjoy!!
It is the biggest complaint that you hear about sweet potato fries: "I tried to make them and they were SOGGY." Don't worry, my first batch was soggy too. It kept me from making them again for a very long time. However, when I did the Fast Metabolism Diet over the summer to reset my metabolism, the food that I could eat was fairly limited. Sweet potatoes were one of the foods I could have in phase 1 and 3 and I needed something in "fry" form that would console me a little since so many things were off limits. Luckily for all of you soggy sweet potato fry haters out there (which is everyone, right?) I have discovered how to make them crispy on the outside and melt in your mouth soft on the inside. What's the secret?
Arrowroot Powder (find it here)
This recipe is super simple and you'll never buy frozen processed sweet potato fries again after you try this out. First, a few tips:
1.) you will need high quality parchment paper or a baking/pizza stone to cook these. Do not buy the off brand parchment paper or you will have sweet potato fries that you won't be able to eat because they will stick to the paper. No worries if you use a stone though, just throw em straight on there.
2.) Less is more with the arrowroot powder. All you want is a "dusting" over the fries. Add too much and your fries will taste like, well... powder. Spoon a little in the baggie and see how far it goes. You can always add more.
3.) Cook them in batches if you are making a lot. They really need the surface area of the stone or pan to get crispy so don't get them too bunched up.
Preheat the oven to 400 degrees
You will need:
1 Sweet Potato (or more if you are making for a few more people besides yourself)
1-2 spoonfuls of Coconut Oil, melted
1-2 spoonfuls of Arrowroot Powder
Real Salt (or other natural salt) to taste
Peel your sweet potato and cut it into french fry size strips. Put in a Ziploc baggie and toss with arrowroot power until every piece has a thin coating (see above tips). Do this in batches if you have a lot that won't all fit in the bag. Next, pour them in a bowl and coat with melted coconut oil until generously covered. Place on baking stone or pan lined with parchment paper. Cook in the oven for 15 mins and when they're done place them in a container and toss with salt.
I hope these become a family favorite for your crew!
When I set out to write this, I was intent on the fact that I was going to do 2 things. One thing was that I was going to give you some tips if you decide to move on to Gamma round of T25. The second was that I was going to back off, do some more Alpha/Beta and work in a few Gamma workouts to build myself up. I am now only going to tell you about one of those things and the rest of this post will be about why I AM going to do Gamma round in it's entirety. Here's why:
Sometimes you have to fight for what you want in your life.
I could totally modify the workout and I'm pretty certain none of you would think any differently of me for doing it. Here's the deal though: I have goals that I refuse to give up on. I want to push myself physically and hanging out doing what seems easier isn't going to get me there. Sometimes in life it seems easier on the surface to walk away, change it up, make it easier. Usually when you walk away to avoid something though, it always pops up in your life somewhere, maybe in a different way, in order for you to face it. Bottom line: you can run away from your problems or a challenge, but they won't be far behind. So, even though I may fall on my face, stand there for 25% of the workout about to die or face some aches and pains, I'm doing it. Start to finish. 4 weeks of straight Gamma, and I'm starting over today to make sure I do it right, the best way I know how. Mostly, because this is bigger than just health and fitness. It's a MINDSET thing. I am not going to waste any more of my life avoiding things that I need to go through to make myself the person I need to be to reach my full potential....and also, because when things get tough and it looks bleak or impossible it usually means a breakthrough is about to take place. I don't plan on missing the breakthroughs in my life.
Now, on to the one planned thing I'm still going to talk about. Tips to get through Gamma:
1.) There are NO modifications in speed 3.0. That's right, Tania is keeping up with everyone else. It's the first workout of the schedule, so don't let it make you quit.
2.) If you haven't bought new cross trainers in awhile, now would be the time to do it. Your feet need the support.
3.) Wear some clothes that hold you tight ladies (think: good sports bra).
4.) If you are still in Beta, do the workouts unmodified as much as possible to get you ready.
There you have it. Now, go out there and challenge yourself and fight for your goals and dreams.
1.) Fully completed a fitness program
2.) Started a crazy intense fitness program
3.) Led a fit club
4.) started a Youtube channel (huh?)
Needless to say, I feel WAY out on a limb here. I am doing things I never dreamed I would do, honestly. It's funny how you start out to just be a coach, but your life ends up changing in so many areas. I have horrible stage fright. I love to sing karaoke, but my whole body shakes when I'm up there and when I speak to groups of people, I literally have to transport myself somewhere else because I'm so afraid I'll mess up. Creating a video of myself talking was a big deal for me. In order to get over my fears, I thought I would share my newest accomplishment with you and feel free to follow my channel along with my blog. I hope to eventually do some cooking videos in the future as well as educational videos about growing a business.
Have you ever read the back of a taco seasoning packet? Most are full of chemicals, MSG and other things you can't pronounce, not to mention expensive for what you actually get. We have been making this instead for a long time. It's simple, with ingredients you most likely have on hand. The ratios below are enough for a couple pounds of meat, but you can make up a whole batch by multiplying the amounts and then just use as you need it. We use this all the time in tacos, enchiladas and other recipes that need some southwest flair. Once you try it you'll never go back!
The verdict is in: T25 along with Shakeology and healthier eating has made a dramatic difference in my body in just a few short months. If you read my previous post from last week, you know the last week of Beta was a big challenge for me. I caught a stomach virus and missed both Monday and Tuesday's workout. I publicly put it out there though and said I would do three days of doubles to get caught up by Friday. I think some people thought I couldn't do it. Heck, even I had my doubts and after I put it out there I kind of wished I could take it back. There was no turning back though. Three days of doubles happened and by Friday as I finished my last workout and starting driving to meet my girlfriends for lunch and a little celebration shopping I felt so accomplished. Invincible even. It really felt like I could do anything I wanted in that moment after I got through all of that. I'm so glad I made it happen!
Now, it's on to my next challenge. T25 Gamma is in my Xbox now just waiting for me to push play. Mondays are horrible around here these days, so it's a late workout, but a late workout is better than no workout at all. I'll be keeping everyone up to date with my Gamma progress as it happens.
Soooo, this is week 10, the LAST week of the regular T25 program and.........I have a gross stomach virus that has taken over my life for the last 24 hours. That means I didn't workout yesterday and today is not looking very realistic either. I am going to finish this week though. I may have to double down the next three days or workout over the weekend or some combination of both, but however it happens it WILL HAPPEN. I have worked too hard and have come too far to not feel the sense of accomplishment that comes with completing this. Not only that, but Gamma round (separate from the basic program) will be here this week and it's scheduled to begin Monday.
Life just gets in the way sometimes, but all that means is you learn to adjust. You don't give up and throw in the towel, you modify. Sure, this is a program, but overall it's really a lifestyle change. Once I finish this it will be on to another, or a repeat cycle or a hybrid program I can put together. There is no way over the course of a lifetime that things are not going to come up, I'm not going to get sick etc. I have been learning that lesson all over again the last couple of weeks as we have been adjusting to Andrew's 50 + hour work weeks. Things can still get done, but not necessarily in the same way. It means sacrificing some things that aren't as important as our priorities, but that is really just life in general.
So, for the rest of the night I will be huddled up on the couch getting the rest I need to get up and hit it hard tomorrow. I will be sure to get progress pictures up after I get this week down in the books!
I mean, really. All I had to say was chocolate to get your attention, right? These were so stinkin easy and they are "Aiden approved". THAT is a big deal, because he turns down cupcakes and chocolate chip cookies (weirdo). Anywho, this is a great way to get all the benefits of Shakeology, along with some other whole foods without drinking it in shake form. It's also no bake! It took me all of 10 mins to put this together and stick it in the fridge to harden up a little bit. Keep in mind you can also play with these ingredients. I used cashew butter, but you could use a natural peanut butter or almond butter. Instead of coconut milk, you could use an unsweetened almond milk etc. They don't ever get totally hard and we ended up cutting them into little bites, putting them in a ziploc bag and sticking them in the refrigerator. We made this batch Saturday and there aren't many left!
Ingredients:
4 scoops chocolate Shakeology
2 Cups old fashioned oats
1/3 Cup chopped nuts (optional, and your choice of nut)
1/2 Cup raisins
1 Cup coconut milk
1/2 Cup cashew butter
Instructions:
Grease an 8X8 pan with coconut oil and set aside. In a mixer, combine cashew butter, coconut milk and Shakeology and mix well. Add in oats until combined. Stir in raisins at the very end until just combined (not too long!). Spread mixture into greased pan evenly. Top with chopped nuts if desired. Stick in the refrigerator to slightly harden and then cut into small bars (makes around 24) or into small bites (makes a lot). Don't eat all at once ;)
Sometimes, despite your best efforts, you can let life get you down. It happens to all of us from time to time, but I think the difference lies in HOW you respond to negetivity whether it comes from inside your head or an outside source. I have been seeing great sucess with my fitness journey. The difference in how I look over the past two months simply amazes me. I know I am eating better the majority of the time and I know I'm being consistent, so why would I be down? It was something that my son said to me last week. I'm not going to go into what he said, but it was in regards to my size. Whoever said "words will never hurt me", quite frankly was full of shit. Words DO hurt. I know my son didn't mean to cause the flood of pain I felt, after all he's 7 and doesn't really comprehend the ramifications of what he says and does sometimes. I'm certain there was no malicious intent behind it either. It still hurt though. What hurt even more is that now I wonder if my little boy has to deal with comments from other people about my size too. Is that what brought on the comment? Kids have enough problems to deal with these days without having to deal with the reprecussions of things beyond their control. A few words was all it took to set off a wave of self doubt. I began to doubt if the results I'm getting are good enough, am I certain I'm eating the right things? Is there really a difference in my body or am I just imagining things ? After a few days of that, I found the peace I was looking for. Scrolling through my Facebook feed I saw some words and I believe they were from Joyce Meyer's Facebook page: "The fight is not against flesh and blood" Without sounding too preachy, it was exactly what I needed to hear. My pain and hurt had nothing to do with my son but with the enemy himself. I know he comes to steal, kill and destroy and he is ruthless in how he attains it, even using the words of a 7 year old to cause anger and pain inside of me so I'll be tempted to quit what I've been doing. I've got news for him though, and any other doubters that may be out there. This girl isn't stopping. I've given up way too many times to give up now. I will see change and I WILL make a difference; not only in my own life, but the lives of others as well. So, if you've been discouraged, I hope you will take this to heart. DON"T EVER GIVE UP. Don't let your head get in the way of your results. Keep it simple, stay positive as much as you can and reach out to your support system when you need the extra help or a push. Remember you CHOOSE to be happy or to be negative. Happy Monday everyone!
I struggle with nutrition..... period. I absolutely love food and while I love food that is healthy and nourishing, I also love food that is not healthy for you. One of my best friends used to refer to me as a carnie because of my love of fried, delicious fair food. It doesn't help that I'm a very indulgent person in general, indulgent food, indulgent kitchen appliances, indulgent purses........ you get the picture. Food is something that makes me FEEL good. I love gathering with friends around a meal and making memories, and for the most part I think that is true for a lot of people. I think you should indulge once in a while though. In fact, I think it's healthy to do so. Plus, am I really NEVER going to eat a corn dog again? I think not.
Back to the intent of my post, it is a struggle to get green vegetables in my diet. It's one of the reasons I drink Shakeology, but even with the power packed veggie punch I get with Shakeo, I still need green veggies in my life because the cellulose present in them aids in weight loss and overall health, and that means I have to find ways to cook them where I will actually eat them. Thus, a self proclaimed intervention was born. I have vowed to add more veggies to my diet and to try new things.
Now to the Brussels sprouts. I saw them on sale in Sprouts a few weeks ago and I have always heard people rave about them. I have already conquered broccoli so I figured it was time to move to the next step. We used a recipe from a good friend of ours and BAM here you have it:
We cooked some all natural bacon and the sprouts all together in the pan and seasoned with salt and pepper. The flavor was delicious! I'm not going to lie though, I did have a texture issue. I think next time we will cut them up in quarters so I can handle them (because you have to feed me like a pre-schooler sometimes to get me to try new things) Here's the easy as pie (is pie actually easy?) recipe:
Brussels sprouts (as many as you think you'll need
4-5 pieces of natural bacon
salt and pepper
Combine everything in the pan and let the sprouts cook WITH the bacon. Season with salt and pepper and cut up into small pieces if you're a big baby like me.
Hope this helps you get some "green" in your dinner plate :)
Yesterday was my first day in the real world in a LONG time. Andrew went back to work. I can't begin to explain all the emotions that have come along with that over the past week since we found out his former employer would hire him back on. Obviously, one emotion is excitement. We can finally get back on the financial track we need to be on to reach some goals we've had. Other emotions come as well though; fear, anxiety; wondering if the last couple of years have been in vain and how in the world am I going to stay on track with my fitness journey because he makes SO much of that happen?
You see, 2 1/2 years ago, we made a mutual decision as a family for Andrew to go back to school. He had been in the restaurant industry for his entire life and it wasn't working that well for our family. If you or someone you know has ever managed a restaurant, you know what I'm talking about. He was literally never home and when he was, he was usually sleeping. The hours never stay the same and usually there is more time spent than the 50 plus hours you are already scheduled to work. It was a tough choice, because the company he was working for is a great company. If you are in the restaurant industry, it's the company you WANT to work for, at least here in Oklahoma. He was also really great at managing. They had big plans for him and a promotion in the near future. I don't even need to mention the financial aspect. A one income family is extremely hard to manage these days, even with the job that I have.
Despite the good things, we jumped off the cliff. It was tough but we were making it work at first. Andrew made awesome grades and really enjoyed learning. It was nice having him home every night and taking care of things around here. He did do part time work for a lot of the time. It wasn't much, but it helped us stay afloat.
It was around this time I started working on becoming healthier. I had him right there to make meals for me and pack lunches; watch the kids so I could get my workout in. He made is very easy not to fail.
Then 2013 seemed to be the year where the bottom fell out. The back problems he had prior to leaving his career were just magnified by the more physical demands of his part time work. Things didn't work out and he lost his job. I was furloughed for several days over a two month span and then the government completely shut down for nearly three weeks leaving me and thousands of others waiting for their paychecks. It was enough to completely throw the delicate balance of our finances completely off course. Then, his father had a very unexpected stroke and he spent day after day at the hospital and that completely screwed up all his classes.
He had to go back to work and figure out how to do school part time. That much we knew, but we were bound and determined for it to be ANYTHING else besides a restaurant. He searched online diligently, went on numerous interviews, yet nothing worked out. The holidays came and we expected opportunities to be slim. Then the holidays went. Still nothing.
In the middle of an argument we were having, Andrew sent the text to the man who would be the decision maker in whether he would go back to the restaurant. I was upset and relieved at the same time. There was no going back now. You can't say you want your job back and then say just kidding.
They hired him back and I became a basket case the closer his first day got. I shutdown for about two days straight. How was I going to manage everything while he was at work at night? What about all the activities the kids have? You mean I have to workout while my kids are running around jumping on me? I have to pack my own lunch? Yes, I panicked and yes I'm spoiled. Then came the first day (yesterday) and....I survived. I had to eat Panera for lunch, but I made it through the rush home to activities, dinner and even my workout. The only thing I didn't get done was this blog post. So what is the bottom line?
1.) I'm going to have to meal plan. For real this time
2.) I am going to have to do superman position while my three year old sits on my back because that's what kids do when you are trying to get stuff accomplished.
3.) I'm going to have to do chores again. Or hire someone to do it for me. We'll see.
Bottom line, it's a change but we will survive and there will be a lot of positive things that come from this, just as there were positive things to him being home. I don't think it was a mistake for us to take a leap of faith though. Trying something new taught us a lot about each other and allowed our kids to develop a relationship with their dad that they didn't have previously. I'm sure there will be tons of craziness along the way, but I believe we're ready for it. Stay tuned!
When you think of where to get healthy food, usually Whole Foods or another local health food type of store comes to mind, There are many more resources than what you typically think of though. Some of these are local and some are available nation wide or regionally. Here are some great sources for you to find the things you are looking for! I'm sure I'm leaving some great ones out so if you have links to places you use feel free to share them in the comments and I will add them to the post.
Bountiful Baskets- Bountiful Baskets is a program I became familiar with when I lived in Utah. Since that time they have expanded across a large part of western and central United States. Check out their website to see if there are locations near you. It is a program run by volunteers so if you don't see a location close to you, email them and ask them how you can get one started!
Azure Standard- Azure standard works through groups of people. There is a $50 minimum order and you can email the company to find out if they have a pick up site near you and the contact information to join the group. They have a big selection of natural products in bulk so that you can stock up.
Amazon- Amazon is my go to for many many things and I am slightly obsessed. They have a subscribe and save for many regular household items and healthy products. I order things like dried herbs, coconut oil and steel cut oats in bulk and with subscribe and save I get up to a 20% discount delivered to my door with free shipping. Subscribe and save orders can be modified each month to continue a shipment of something or skip a shipment if necessary.
Craigslist- Craigslist has more than just used furniture and electronics. I actually found the lady that I now get my eggs from on there and I have been picking up from her for close to a year. I have also seen ads for grass fed meats, goats milk and other locally grown food. Availability is going to vary by your location, but if you are in the Oklahoma City metro, I can tell you I see things all the time.
Farmers Markets- Farmers markets are popping up everywhere. Typically you can find offerings during the growing season from local producers. Oklahoma city regularly has a farmers market on Saturdays at OSU-OKC and there are many others available.
Oklahoma Cooperative- I am a big fan of the Co-op and it has grown by leaps and bounds since I discovered it in 2009. It has been so successful, that the way it is set up is actually a model for many co-ops popping up across the United States. Basically, you pay a one time fee of $50 which allows you to buy or sell products. You place your order at the first of the month and one day a month orders are brought to the location you select nearest you to be picked up. It is basically a one stop shop for you to pick up things from producers all across Oklahoma. There is even delivery to your home for some select locations and for an extra fee. The Co-op is completely run by volunteers so the extra fees for delivery and such go to fund coolers and other equipment needed to get your food to you.
CSAs- CSAs are another popular option becoming available to more areas. With a CSA you pay upfront so that the farmer has the resources to get seed and cultivate crops. Once growing season has begun, you get to pick up an order each week with veggies or other goodies that the farmer is producing. CSA offerings vary in products and price, but you usually get a much better deal than you would pay at the local grocery store and not only that, you are also supporting your local economy . If you are a local Oklahoman, you can also check out my sorority sister, Samantha Lamb's farm and CSA here: The Farm and Fiddle
Mountain Rose Herbs- I love Mountain Rose Herbs. They are a great source for dried herbs, teas, oils and spices. I use their products a lot to make natural skincare products and they usually have a great price on quality coconut oil in bulk. They have bulk discount prices for anyone who orders a certain amount. All of their products are grown in an ethical manner and most of the time they are organic. If you are looking for an item that is hard to find, this is the place for you.
Grow it yourself- Nothing is going to be fresher , more economical or more natural than food you grow in your own garden. These days you can easily find quality seeds online and shop from your couch. I get giddy every year when I get Baker Creek's heirloom seed catalog and I've also had success ordering seed off of Amazon. You can check out Baker Creek here: Baker Creek Heirloom Seeds
I hope this gets the wheels turning in your mind of places you can use to get quality natural food. If you have a great source please let me know. I'm always looking for new places to check out!
One of the hardest things I've had to let go is my soda habit. Now, I DO still have soda about once a week. Usually on Sundays after church when we go to lunch with my family. The rest of the week though I stick to water, unsweetened tea and THIS little gem. Sparkling water with lemon and/or lime and some truvia stirred in. I know what some of you may be thinking.....GROSS! To each their, own, but I have found that with citrus and truvia it is wonderfully refreshing and the carbonation in the sparkling water gives me the feeling that I'm indulging in a soda. I purchase the La Croix at our local Sprouts, but I've been told it's available in several places. Here's what you need:
1 can La Croix sparkling water
1-2 packets Truvia or Stevia
1/2 Lemon or Lime (or both!)
Pour it in a glass, squeeze in the juice, stir in the truvia and BAM you have a nice little refreshing drink. If you are super motivated or trying to get on my good side like Andrew was you can even add some garnish hehehehehe....
I will be the first to tell you that Shaun T programs have always scared the crap out of me. I had seen Insanity and thought "there is no way I can hang with that". When T25 came out this summer, I was excited but still really scared, but I bought it anyway. I did a few workouts but it sat in my shelf for 4 months before I committed to really following the program.
I'm so glad I did! I have seen results like I never thought possible, in a really short amount of time. In just the first week of Beta, I have dropped a 1/2 inch in my abdomen and waist. The picture above represents my total 6 weeks of progress. Have I been perfect this entire time? No. I have indulged in treats and unhealthy meals more than I should have, but I have completed every single workout successfully including double workouts on Fridays. What's even more exciting is that 3 of my very best friends have joined my current challenge group, are doing T25 with me and they are killing it! They are participating and making the group so much fun for everyone else. In just a few short weeks they are down several inches and pounds, so it's not just me getting awesome results.
I'm glad I chose to overcome my fears about doing an intense program and I'm glad I have the support and accountability of my friends and group members to keep me going. As their coach, when I see them getting amazing results, it inspires me to push harder each time I push play! On to Beta week 2!!
Real Food can be straight up overwhelming. There is so much information out there and much of it is conflicting. The best thing to do when you are beginning is to take baby steps. For me, it was switching from margarine to butter about 10 years ago and the rest of the changes I've made so far have come gradually over time. Keep in mind that any changes you make will make a difference in the long run. Do what you can and gradually make new changes as you go. Here are five changes you can make easily that will make a BIG impact! Healthy Cooking Oils
If I had to choose one place to start on a real food journey, cooking oil would be what I would begin with. Modern day vegetable oil has claimed to be "heart healthy" for most of the time I've been alive. I mean, it's "vegetable oil" so it must be good for you right? What many people don't know is that once mainstream America began to replace traditional cooking fats with modern day solutions, the obesity trend began to climb. Millions of dollars have been spent to devalue butter, coconut oil and traditional fats like lard and tallow (think when McDonald's was pressured to switch to vegetable oil for their french fries). Nutrition is a relatively new science and what the mainstream experts are beginning to find out is that fat does not make us fat. Things like refined sugar, high fructose corn syrup and the various things we can't pronounce on food labels that are added to modern day convenience foods are the culprit. Low fat, low calorie foods unless they are naturally that way by nature always have something added to them to make them taste good and that something is usually sugar or sugar in disguise. Be wary of anything that says fat free or sugar free and check your labels. I plan on doing individual posts over all of these, but here's the short version:
Olive Oil: use it for dressings and low heat sauteing. Olive oil used at a high heat will ruin the qualities that make it so healthy for you and will turn rancid like the vegetable oils on the shelf. You also need to make sure your olive oil is ACTUALLY olive oil (crazy). Until I can do an informational post over that, I will just tell you I have switched to olive oils from California. My wonderful mom brought me some from a farm in Northern California that I use in dressings, but you can also find oil from California Olive Ranch in Walmart these days.
Coconut Oil: Organic and unrefined is the way to go. Use it for higher temp cooking and even raw in smoothies and mixed with your Shakeology. Coconut oil is also great for baking.
Grass fed Lard and Tallow: Great for high temperature cooking. The key is to find a quality source. Never buy the lard in the grocery store. If you are in Oklahoma, you can find grass fed quality lard and tallow from local farmers here
Butter or Ghee- Always choose butter over margarine and ghee which is just butter oil with the milk solids removed is excellent for high temp cooking and used in many fine restaurants.
Natural Salts
The regular old white salt that most of us are familiar with is what is responsible for the bad rap salt gets in regards to a healthy diet. Did you know your body actually needs salt though? What you don't need are the anti caking agents or even (gasp) sugar that is in commercial white or sea salts. While there are several different types of wonderful salts you can use (varieties of Himalayan salt, Celtic salt) we use Redmond's Real Salt in our house. Real Salt is an American product from an ancient sea bed in central Utah. I first learned about it while we lived in Utah and it contains over 60 trace minerals that your body benefits from along with the salt itself. We buy the refill packages at Sprouts and it lasts us for quite a while You can read more about the benefits of healthy salt here
3. Natural Sweeteners
Keep in mind that even natural sweeteners should be used in moderation, but whenever you need a sweet treat, you can easily switch out refined sugar with natural alternatives in a 1:1 ratio. My favorites are pure maple syrup, coconut sugar and raw honey. Coconut sugar has become my "go to" for baking. As for honey, like I mentioned with the olive oil above, you actually need to make sure the honey you get is REAL. Most of the honey on the shelves at the store is imported and test after test continues to show that many of these brands contain sugar rather than actual honey. Your best bet is to find a local source. I have been able to find this at our local Sprouts, Whole Foods, and the Oklahoma Coop (which is linked to above).
4. Raw Nuts and Seeds
Raw nuts are GREAT for toppings on a salad or by themselves as a mid day snack. Nuts are full of oils that are great for you, but roasting them decreases the nutritional value of the healthy fats they contain. You can also take an added step of soaking nuts to increase the nutrition available by reducing the natural phytic acid that seeds and nuts contain naturally.
5. Sprouted and soaked grains or grain products
Grains are the bad guys in most nutrition advice these days and a lot of the reasons are valid. I could write pages on everything that is wrong with modern grains and the way they are grown, which affects our bodies, but we have plenty of time to touch on that down the road. What you need to know is there is a way to enjoy grains in moderation along with plenty of protein, vegetables, fruits and healthy fats unless you have a health condition that requires you to abstain. Soaked grain products are the way to go if you don't want to make your own products. We keep Ezekiel sprouted bread and tortillas in the fridge at all times. You will find them in the freezer section of stores (we buy ours at Sprouts or Whole Foods around here). Keep them refrigerated though, they don't have the additives that make the majority of bread products last longer on the shelf.
So there you have it, my beginner recommendations for cleaning up your pantry. Do you have an ingredient you have switched out to make it healthier? I'd like to hear about it!
How good does that look? If you are a fellow Oklahoman like me, you know it has been COLD here lately. We have been eating a lot of warm filling soups, chili and now roast. This is the best one I've ever had and I can take absolutely no credit for it. This was all done by my wonderful, supportive fiance` Andrew and boy did he do well! The two things that made this a success?
1. Low and slow in the oven and not the crock pot
2. Sweet potatoes
Now, there is absolutely nothing wrong with cooking food in a crock pot, but for some reason, roasts just don't fall apart for us when we try it. We do however have a lot of luck in our dutch oven. Really though, the sweet potatoes made this meal! I was skeptical of using them, but it worked out perfectly and gave a great flavor to the entire pot. There are still regular potatoes in here that my kids and Andrew wanted, but honestly, they loved the sweet potato just as much as me. The only thing I would do differently, (as this was the first time he made it) would be to wait an hour or two and then add the sweet potato instead of keeping it in there the whole time. They were so tender they were falling apart and if you like fork tender potatoes you will want to give them a little less time. I would also add more than one and less of the white because everyone loved them. I hope you all try this soon and enjoy it as much as we did!
1 chuck roast (2-3 lbs)
2 cloves garlic
1 yellow onion
1 sweet potato
4 white potatoes
2 carrots
4 Tbl Real Salt
2 t ground mustard
2 Tbl lemon pepper
2 Tbl black pepper
3 Tbl garlic powder
1 carton beef broth
Preheat the oven 275 degrees (go to 300 degrees if you do not have a convection oven)
Puncture roast with 8-10 holes on top with knife. Chop up garlic cloves and divide among holes. Rub a generous amount of olive oil over the whole roast and season with salt, ground mustard, lemon pepper, black pepper and garlic powder. On the bottom of dutch oven lay 1/2 of the chopped carrots and onions then lay the roast on top. Layer potatoes around the roast. Add the rest of the carrots and onions on top. Add beef stock to come just to the top of the roast and vegetables. If you run out, add a little water to get it to the right level.
Cook for 2 hrs and 15 mins and then flip the roast over, keeping the potatoes on the side if you can (just make sure liquid is still covering the meat and potatoes don't get wedged underneath). Continue to cook for another 2 hours and 15 mins. The roast should fall apart when you cut into it
My weight loss lasted until my junior year when I began my first long term relationship. I became comfortable, had stopped playing sports and had gotten my first real job at Sonic. From then on through college the weight slowly packed on. I'd get on a kick and lose a few pounds, but I'd stop whatever I was doing and it would come right back. I began my first of many attempts at taking Phentermine. My only successful weight loss experience had been because of pills, so to me, that was the only logical way for me to make it happen again. I'd take the Phentermine, not eat and lose weight. Then I'd stop, crash because I didn't have the pills anymore and gain it all back plus a few pounds. After I had my children, it just got worse. I gained over 50 lbs with my first son. It was in the hospital with him when I actually saw my first Beachbody infomercial and ordered Yoga Booty Ballet from my hospital bed. Through exercise, I was actually able to get within 5 lbs of my pre pregnancy weight, but I didn't stay with it and I stayed about the same for awhile, slowly adding a pound or two a year, my weight gradually going up and my clothes getting smaller. During my second pregnancy, I had horrible nausea and hardly gained a pound. After he was born, I actually weighed less than when I got pregnant. I had great intentions of building on this momentum and starting a program again, but a move back to Oklahoma, two kids instead of one and our hectic lives became my excuse to do nothing and become complacent about where I was at.
It was in the spring of 2012 that Beachbody came across my path again. I had a good friend from high school that had been posting relentlessly about Shakeology along with pictures of the different recipes she was using. I wasn't her claims of losing weight that were making me interested. She kept talking about how much more energetic she felt and I was TIRED. My kids, work and the activities Bryce was starting to become involved in were wearing me thin. I could barely get out of bed each morning because I was so tired. I messaged her on Facebook and asked her what it was all about. She convinced me to try it for a month and suggested I try a program too. I didn't go for the program (just yet) but I was desparate to try anything that would make me feel like I could function again. Long story short, the Shakeology came in the mail a few days later. I tried it, fell in LOVE with it and started to feel so much better.....just like she said I would. I was hooked and decided to become a coach for discount purposes. I loved that it contained REAL food in it and didn't have all of the additives and synthetic vitamins that most meal replacement shakes have. A few months after that I bought Turbofire, and then Chalean Extreme and began working out. I was doing great, looking better and seeing major results.
Then, it HAPPENED. I fell off the wagon. I lost sight of my goals. There was a lot going on in my personal life. Stress with our finances because my fiance was in school, furloughs and job insecurity at work. I fell into a major depression and couldn't seem to work my way out of it. I stopped everything I was doing for about 4 months. I couldn't even inspire myself let alone my coaches and customers that I had who had come to trust me. I felt awful and I felt like there wasn't a light at the end of the tunnel. The weight that I had lost came back....and then some. My skin broke out because of all of the unhealthy food I was eating. I still drank my Shakeology, but not consistently. I had about three full bags sitting in the back of my cabinet just staring at me.
It all became a turning point for me as horrible as I felt then and as depressing as it seems as I write about it now. I got up one day and said to myself. Not me and NOT this time. This is not the life I'm meant to be living. I began devouring anything encouraging that I could get my hands on. I read three different Joel Osteen books in about a month. The Shakeology became a daily habit for me once again. I started to feel better and gain back some confidence.Soon after that the exercise came a part of my life again too. I found more personal development to read and started making healthy food choices again.
That turning point was about three months ago. I am seeing results like I have never seen before You see, the key has always been to BELIEVE in myself and what I am doing. I have finally found that and I'm happy with where I'm headed and I will NEVER let myself fall back into the negative mindset that I found myself last fall, no matter what comes across my path. I am excited about this journey, excited to have those of you reading along for the ride and most of all excited to change my life along with the others I will hopefully inspire.
I'm Jennifer and I am on a journey to be in the best shape of my life. I have struggled with my weight since a very young age.Some traumatic events around the age of 6 to 7 put this into motion, though it took until I became an adult to realize this was the point in time the weight gain began to happen. Though it was subconscious at the time, food became my way to deal with stress, trauma or anything generally negative that happened in my life. I always had friends, and though I'm sure it was obvious to them that I was a bigger girl, I never felt the stigma or bullying that many overweight children go through. I played sports, had sleepovers, made good grades and for the most part, lived like any normal kid. It never occurred to me that it was important to eat in a better way even though my mom tried to make that happen. I was a picky eater (and still am to this day) Textures of food would bother me and I wasn't really inclined to try new things. I spent a lot of time with my Grandmother, because my mom worked constantly and she indulged me in the things I wanted to eat which didn't help the situation at all. When I got to Jr high is when I started to become self conscious about the way I looked. I wanted to wear the cute clothes my friends wore and I wanted boyfriends like my friends had. Though people liked me, I didn't have boys knocking down my door to date me and it (like many teen aged girls) bothered me. I began to become more aware of what I ate. I was able to get a hold of over the counter diet pills like Dexitrim and the like. The summer before I went to High School, I told myself I would be different. Pondimin had just came out, and my Dr. prescribed it for me.This was just the beginning of my attempt at a quick fix for my weight problem. I took the pills and exercised all the time. We had a Nordic Track and my mom had TONS of workout videos that I would do with her or even by myself sometimes. I cut out bread most of the time and literally lived off of yogurt many days and stayed under 1200 calories (oh what I did to my metabolism with that!) I definitely lost the weight. By the time I was a freshman in high school, I was at a weight I was fairly satisfied with. I wasn't a thin stick, but I felt more confident. (look for part 2 later this week!)
