My biggest challenges... and how I overcame them

Recently I asked my readers how/if they were living well, and what challenges they were facing.

Thanks for all the great responses!

Sang left a comment on my last post and asked the same questions everyone else asked:

Where do you get your recipes? 


Honestly, my husband : ) We really just eat fruits, veggies, lean meats, whole grains and some dairy. The delicious combinations of these natural foods are the product of my culinary-genius-of-a-husband, Shane. I have posted a couple of his "recipes" (he hates it when I call them that!) and I promise that I will continue to do so.

What has been your biggest challenges? And how did you overcome them? 

As a teenager and young adult, I stayed relatively thin. I ate relatively healthy (or at least I thought so at the time) and never really felt like I needed to watch my weight. Life happened... I got married and had 2 babies, all within 2 years. After two pregnancies and 4 months of bed rest, we took some family pictures when our youngest was 4 months old. Needless to say, I did not like what I saw... I didn't even recognize myself.

Up until then, I believe my biggest challenge was motivation. It just didn't seem important enough to make any changes. My second biggest challenge was fear of change. But after seeing that picture, I knew that I could be better.

From the beginning, Shane and I had decided that we would feed our boys in the best way we knew how (no sugar or junk of any kind) but it was time for me to lead by example. After seeing that picture, I spent the next few weeks doing more research and cleaning out my cabinets. And just in time for a New Year's resolution, I changed my lifestyle. I was extremely motivated... I had made the decision, and I was not going to turn back. I am an "all or nothing" kind of person, so I "rewarded" myself with non-edible items. I was driven by the desire to live a better life and to set a good example for my family.

I was very fortunate to have that motivation, and still have it today. Some of you out there may not be "there" yet, but I hope you get there soon. If you're having troubles getting motivated (or staying motivated), here are some suggestions:

- Have someone take a picture of you... clothing optional : ) Being able to look at yourself (in a photo or in the mirror) is so important. We are our own worst critics (I still have things I'm working on) but it's a start.

- Do you have some clothes that used to fit? Some "skinny jeans" that you used to fit into (and not the stylish skinny jeans you have to pour yourself into). Almost every woman has some item of clothing that doesn't fit--but we hang on to anyway. Find it, and hang it somewhere--next to the mirror, in front of your closet--somewhere you will see it every day.

- Research, often. Reading about how bad that junk food really is, helps reinforce the changes you are trying to make.

- Start exercising. Somehow, figure out a way to exercise. You will feel better (afterwards), it's good for you, and it really helps shed the extra fat and toxins that are in your body.

 - Accountability. Tell someone what you're doing. Journal it and share it with someone on a weekly basis. Make your new lifestyle present in every aspect of your life! This will help when dining with others, and you never know... you might inspire someone else!

 In the end, it's really up to you.

I'm still here, and living well. Are you??

First of all, I would like to apologize for the lack of posts lately! Things have been beyond busy in my life, and by the time I had a few minutes to blog at night, I was asleep before I could even reach for the laptop. (just ask my husband... he heard the snoring!)

So here's a quick update on what I have been up to: We moved recently, (which consumed all my time and left me without internet access for a little while!) so my schedule/routine was completely, well... missing. I was flying by the seat of my pants, not going to the gym (moving boxes is a pretty good workout though) and eating whenever I remembered (or when my husband reminded me to). Needless to say, I was burning more calories than I had time to consume. But I'm happy to announce that my BMI, weight and size remain the same, (holding steady at 136 since May) I am eating more and even have exercise on the schedule again. I am walking/jogging with the double stroller, but it's around the lake we live by, which is 3.5 miles and very hilly... Back to kicking my own a$$, and it's awesome.

For those of you wondering (or have no clue) I still have not had any sugar since December. I still drink 64 ounces of water a day, eat very healthy (fresh fruits and veggies, lean meats and whole grains), and get in all the daily servings that we humans are supposed to consume. I walk with my boys, run around with them, clean my own house, and park a few spots further than I used to. I feel great, and have never been happier with my weight and size.

Okay... Hopefully my old blog followers are updated, and maybe some new ones have an idea of why I write this silly thing. But now I have a question for all of you:

What questions do you have?
What is keeping YOU from living well?

I think that my previous posts have covered many subjects, and I would be happy to reiterate any point I have tried to make. But I know that some of you have questions... and if you have a question, someone else might have the same question!

SO... comment, reply, email, call, or text. I am here to answer, discuss, inspire, and motivate!!!

How to Burn Calories Without Going to the Gym

You don't need a membership at an elaborate gym to burn calories or "work out". You also don't need a complicated, hour long workout routine. There are many, many small things that anyone can do to stay fit and burn some fat!

1. Do More!
Pick a parking spot a little further away from the door... If you currently have a house cleaner, find some time to do it yourself! Every opportunity that you have to move, do it. Even if you're tired--moving/exercising will give you more energy anyway.  ;)

2. Walk... everywhere.
Go outside, and go for a walk. For some reason people don't think that walking is effective at burning calories, but it is! Whether you walk half a mile or three miles, it doesn't matter. Just make sure you walk as if you're in a bit of a hurry... sauntering doesn't burn many calories.


3. Videos
I found a whole collection of Pilates videos at a garage sale for $5. I have borrowed videos from friends. You don't need to order expensive workout videos online to exercise at home. Find one and try something new! You might surprise yourself. The great thing about doing videos at home is that there are NO excuses when it comes to doing them.

4. YouTube & Your Living Room
If you look carefully, there are some great videos on YouTube that can give you some moves and/or routines to try. Give them a shot and figure out what works, then put in your iPod and work up a sweat.

One of the most important things I have learned over the last 7 months is that it doesn't matter what you do to work out, as long as you're doing something. Having enough time cannot be an excuse... You can accomplish a LOT in 15 minutes.

The hardest part is getting started and sticking with it. Find something that works for you, then make it routine. Then switch things up again and try something else.

I do all of these things above and more to stay fit, and I found a great article that might give you a few more ways to burn extra calories. http://www.msnbc.msn.com/id/37378884/ns/health-diet_and_nutrition/t/no-sweat-ways-burn-calories/

Now get off your butt and go do something!!!

This Instead of That.

Small changes are important. Here is a list of substitutes you should make on a daily basis. You will be AMAZED how much these simple changes will make a difference. You will feel great... and maybe even shed a few pounds!

Sweet Potatoes INSTEAD OF White Potatoes
Sweet potatoes have less calories, more vitamins, and twice the amount of soluble fiber!

Honey INSTEAD OF Sugar
Raw honey is a natural sweetener, whereas sugar is processed to the point of... well, nothing. Start putting honey in your tea or coffee... The average person today consumes approximately 150 pounds per year... that is 30 five-pound bags!!!

Oats INSTEAD OF Cereal
Start your day off right with old-fashioned, 100% whole grain oats! Add some fruit, a little honey and/or peanut butter, (or throw them in your smoothie raw, like me!) and your bowl of oatmeal will be MUCH more nutritious than your usual breakfast. (that is, if you even eat breakfast!)

Water INSTEAD OF any other beverage!
I cannot stress this point enough... reach for water before anything else. No more pop! I have 1 cup of coffee in the morning (without any sweetener, only milk) and then I don't drink anything else unless I have had at least 64 ounces of water. Make it a daily goal... you will be amazed at the results.

Everyone needs to eat healthier. (Yes, even you.)

I have heard SO many people talk about their lifestyle, and how they don't have to worry about what they eat because they have always been thin. This is a huge issue that needs to be addressed!

Just because you are "skinny", does not mean you can eat whatever you want.

I have so many points to make, I don't even know where to begin! First of all, everyone should eat in a healthy way. It does not matter what size you wear or what the scale says... it's not about weight, it's about health. 

Example: I have a very good friends who's dad had a severe heart attack last summer. This is a guy in his 50's, non-smoker, normal blood pressure, and he is not overweight, so he ate whatever he wanted. Just one of the many people that thought he didn't have to worry about it. It was very scary for him and his family, and luckily he was able to come home (with a list of healthy foods that he needed to start eating).

The Lesson? Everyone needs to eat healthier. Go back to your basic food groups. Work out all the time? Great. You still need to eat healthy food. Been skinny your whole life? Awesome. You still need to worry about your health. 

As kids, we grew up with the belief that we needed to eat healthy, but it really didn't matter what we ate as long as were active and skinny, right?? So many parents let their kids eat whatever they want because hey, they're young, they don't need to worry about weight problems... right?? WRONG.

"According to fat cell theory, the set point for your body's number of fat cells was determined during puberty. Fat cells grow quickly in children, but as we become adults, the body determines the current number of fat cells as our adult set point and significantly slows the creation new ones. Because, according to the theory, the number of fat cells present in your body during puberty will determine the ease or difficulty of weight loss as an adult, adolescent nutrition becomes even more important. While it is not impossible for an overweight child to lose weight as an adult, it will be far more difficult. http://www.livestrong.com/article/4208-need-fat-cell-theory/

Set an example for your children... drink lots of water, eat your vegetables. Don't let them drink a pop just because you want one and you feel bad not letting them have it. Don't reward them with McDonald's or a candy bar. It is so important to live a healthy lifestyle, but you are the one building a foundation for your children's eating habits. If they grow up eating junk, they're going to continue to eat junk because they don't know any different.

Sound familiar? Did you grow up eating a certain way and you are not sure how to change??

Now is a great time to start.   :)

Organic foods: What are they, and why should I eat them?

I had another great question from someone asking about buying organic, and what my opinion is on the subject. There are a lot of debates out there...  I know people who only buy organic, and some people who don't even know what it means. Organic foods are foods that are produced without modern synthetic inputs such as pesticides and fertilizers, do not contain genetically modified organisms (GMO's), and are not processed using chemical food additives.

I definitely think there is something to buying organic. There is a risk of pesticides and chemicals, but research has shown that non-organic foods do not have as much nutrients as organic foods. "It’s a difference in soil fertility, says Mitchell: “With organic methods, the nitrogen present in composted soil is released slowly and therefore plants grow at a normal rate, with their nutrients in balance. Vegetables fertilized with conventional fertilizers grow very rapidly and allocate less energy to develop nutrients.” Buying conventional produce from local farmers also has benefits. Nutrient values in produce peak at prime ripeness, just after harvest. As a general rule, the less produce has to travel, the fresher and more nutrient-rich it remains." http://www.eatingwell.com/food_news_origins/green_sustainable/organic_or_not_is_organic_produce_healthier_than_conventional

There are some people who are very passionate about buying organic. However it can be more costly.

"Going organic is good for you and the Earth, but if you can't always afford it -- since organic can cost

50%-100% more -- experts recommend spending most of your organic food dollars on produce and the foods you eat most often. " http://www.webmd.com/food-recipes/slideshow-to-buy-or-not-to-buy-organic

In my opinion, the most important thing is just trying to eat more fruits and vegetables, rather than stressing about the extra cost. There are not very many people out there these days that eat their daily serving requirements. (How many of you have eaten your veggies today??) "The truth is that most Americans eat so badly — we get 7 percent of our calories from soft drinks, more than we do from vegetables; the top food group by caloric intake is “sweets”; and one-third of nation’s adults are now obese — that the organic question is a secondary one. It’s not unimportant, but it’s not the primary issue in the way Americans eat." http://www.nytimes.com/2009/03/22/weekinreview/22bittman.html

Here's food for thought, everyone: If you can eliminate some (OR ALL) of the sugary, processed food you consume on a regular basis, you will have that extra money to buy healthier food!!! (Anyone heard me say this before??) The worst excuse ever is that you can't afford to eat well.  Well then I guess you can afford those carbonated beverages, cookies and potato chips?? Hmmmm....

We don't buy junk food, so I personally don't mind spending a few extra dollars on healthy food. Sometimes I buy organic, and sometimes I don't. Unfortunately, we do not live near a grocery store that carries a lot of organic produce, so we try to buy locally as often as we can. Farmer's markets are a great way to do that, but again, we don't have those nearby either. We have our own garden too, and that is our goal... to grow as much as we can on our own.

Mrs. Obama also emphasized that there were many changes Americans can make if they don’t have the time or space for an organic garden.“You can begin in your own cupboard,” she said, “by eliminating processed food, trying to cook a meal a little more often, trying to incorporate more fruits and vegetables.” http://www.nytimes.com/2009/03/22/weekinreview/22bittman.html

Should you be worried about buying organic? Not nearly as worried as you should be if you don't eat healthy food in the first place. If you have some healthy habits in place, and you are getting most of your daily serving requirements, then you should start looking at organic foods, and deciding if it's the right thing for you and your family.

Food Rules.

Hopefully most of you have read Food Rules by Michael Pollan. In case you haven't, this is a great summary.

Everyone always asks me what I have been doing to stay healthy... the answer is simple. I EAT WELL. I don't eat things out of a box or have food handed to me in a paper bag.

Pollan says everything he's learned about food and health can be summed up in seven words: "Eat food, not too much, mostly plants." "Eat food" means to eat real food -- vegetables, fruits, whole grains, and, yes, fish and meat -- and to avoid what Pollan calls "edible food-like substances."

Here's how:

1. Don't eat anything your great grandmother wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, "What are those things doing there?" 
2. Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.
3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
4.  Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as a rule, things like Twinkies that never go bad aren't food," Pollan says.
5. It is not just what you eat but how you eat. "Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full.'"
6. Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love.
7. Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.

Next time you grocery shop, take a good look at the items in your cart. Think twice before pulling into a drive through... if it's important to you, you'll find a way to eat healthier.   :)

Pesky Plateaus

I had another great question tonight and wanted to share it with everyone. This is not the first time I have been asked this question, and this is why I warn everyone to beware of the pesky plateaus.

When you are trying to lose weight, it is very common to reach a plateau. You may be eating right and working out, but the scale doesn't budge. I reached this point as well, and the most important thing to do is... take a deep breath!

Plateaus can last for several weeks, and it is very important not to give up. This is an adjustment that everyone's body makes in the weight loss process. It does not necessarily mean you are doing something wrong. Now, if you have snacked on some snickers recently and missed a few workouts, then yes, you are doing something wrong. But if you have continued the same eating habits and workouts, then YES, you may need to change some things up. :)

1). Reevaluate your calorie intake to make sure you are not over your "normal" limit (see previous posts)
2). No carbs after a certain time of the day, depending on your age. (again, see previous posts)
3). Make sure you are getting enough fiber. Most people need approximately 25 grams per day (and most people actually only consume 10-15 grams)
4). Change your workout routine. Try something completely different. Your body adjusts to workouts, therefore you need to continue changing things up at least once a week.

Good luck!

My favorite dinner-time meal!

Ok ladies, you asked for it. Here is my favorite dinner "recipe"! :)

My all-time, favorite dinner is (drumroll please) Grilled, roasted or smoked chicken, a big "Momma Salad" and baked taters!

The salad "recipe" I have posted before, but it is different all the time. Green or red leafy lettuce (romaine, spring mix, or baby spinach) with sliced pears, apples, or strawberries; bell peppers; walnuts or pecans; sunflower and pumpkin seeds; dressed in extra virgin olive oil and balsamic vinegar. (my favorite is the pear-infused balsamic vinegar)

The "taters" are a creation of my chef/husband :) He dices sweet potatoes, carrots, and red peppers and puts them on a cookie sheet. Then he douses them with EEVO (extra virgin olive oil), italian seasoning, a little garlic powder and bakes them for 30-45 minutes at 350 (this will vary in every oven). Once they are in the oven, he chops up a couple of fresh garlic cloves and some celery (finely chopped) and sprinkles that on the taters about ten minutes before they are finished. Voila! It is absolutely delicious, and he makes it a little different each time, so add or subtract as you wish! (he is also the one who now has me calling them "taters"!)

This is, by far, my very favorite meal! 

Note: if you are a woman over 25 and trying to lose weight, don't have very much of the taters for dinner, but put some in a container for lunch the next day. Everything that I have read says, in order for women over 25 to lose weight (or even maintain your current weight), you must get all your whole grains (carbs) in before 5pm. Women over 30 needs to stop eating carbs by 4pm, and women over 40 should stop by 3pm. 

I know this may seem impossible, but this is coming from a former bread-aholic. It will take some adjustments, because most meals you cook are loaded with carbs. (Am I right??) I definitely do not believe in the low-carbohydrate diets... I believe everyone needs "good carbs" (complex carbs - whole grains, oats, sweet potatoes, etc) but you need to eat them for breakfast, lunch, or snacks. Our dinners mostly consist of a lean meat and veggies. It will be difficult, so try adjusting your carbs at dinner to make sure they are complex or whole grain. Then just make sure you are eating a very small portion (if any). Otherwise your body will not have time to burn it off before bedtime, and this is can cause weight gain. Breakfast is the most important meal of the day, but what you eat for dinner can really affect your weight.

Now, sometimes a light meal like that can leave you feeling hungry at bedtime. Our favorite "midnight" snack is popcorn and apples. We pop the kernels in a popper on the stove using only EEVO and a little salt. Then we cut an apple and share it. (Shane, Cade and I) Cade LOVES his popcorn and apples. Popcorn does have some calories, but it (and the apple) is mostly fiber.

A few other meal suggestions:

Cade loves spaghetti, so every once in a while I will make it for him. But, I use whole grain noodles, ground turkey, and I make my own sauce. (A can of diced tomatoes partially drained, and I add bell peppers, garlic, and seasoning) On the nights I make spaghetti, I make an extra large salad with lots of goodies (fruits, veggies, nuts and seeds) and I have a very small portion of the noodles. (This was an adjustment at first, but it is so easy now)

Another family favorite is mexican food. I use whole grain tortillas, seasoned hamburger (for the guys) but I season chicken for myself (then cut it up and put in my tortilla), black beans, refried beans (for Shane) tomatoes and/or salsa, and lettuce. MMMmm! Really satisfies that mexican craving but in a much healthier way.

There are ways to make any meal healthier. Hopefully this is a good start for you. Tweak your current dinner recipes, experiment, and start making them healthier!

Good luck!

What is your definition of "healthy"? My first testimonial!

I recently received a message, and I asked permission to post the message and answer this person in my blog post. This was also my first official testimonial... it felt great to know someone has been following my blog and benefited from it! There were a few questions asked in this message, please read on after the message to find my answers.

Kelly! I am LOVING your blog. I've recently had a health wake up call and have been working to lose weight... I'm down 17 lbs finally and have at least another 10 to go!

I have a random question for you. How do you measure  "healthy?" Do you keep yourself in a target weight goal? Or do you just eat healthy and stay active and let your body figure out what's the right weight?

This is all new to me (the healthy diet, the regular physical activity), which is sorta embarassing to admit, but now that I'm getting closer to the end of weight loss and the beginning of staying at that point, I'm wondering what a healthy/active person does to stay at that place.

Sorry if this is a weird message -- I've been reading your blog and I get so inspired everytime I read it! 

First of all, I want to say that this was NOT a weird message! It was great to have someone ask questions and let me know their progress. Secondly, I would like to point out that this person was about 2/3 of the way to their goal, which means if they haven't already, they are going to hit a plateau as far as the scale is concerned. This is a warning that I give to anyone I have been helping to reach their weight loss goals. Your body will stall for a while when it's losing weight, for a few days or even a few weeks. This is when many people give up, or start eating unhealthy things because they get frustrated and think that what they're doing isn't working. Be patient! If you are making some serious changes in your eating or exercising, your body needs time to adjust.

What is my definition of health?? I had a few terms in mind when I decided to change my lifestyle. I had a goal weight in mind, but I wasn't 100% set on that goal. If I was within a few pounds, I was going to be happy. So for me, I had a time limit (12 weeks) and weight loss goal of 20 pounds. I did some research, planned ahead, wrote down my goals, made up a preliminary workout plan (because that needs to change every week or so) cleaned out our cabinets, went grocery shopping, then made some serious changes. I did not falter once from those decisions, and it just so happened that I made my target goal exactly within 12 weeks. I continued my lifestyle, and actually lost 5 more pounds and went down one more size, and have been holding steady at that weight for about 2 months now. To me, that was my body saying, this is where you need to be. And I feel extremely healthy.  :)

Now my situation will probably change in about a month, once I wean from breastfeeding. I will drastically reduce my calorie intake, and the amount of 'good' fats that I consume will be reduced as well. Am I going to freak out if I gain a few pounds and go back up a size? Absolutely not. I will continue to eat the daily servings of foods (that I think everyone should adhere to) and I still have no desire to eat anything unhealthy (soda, white flour, sugar, etc.)

These are just my personal goals. And this is why I call it a lifestyle, not a diet. This is a way of living, and if anything, I would love to improve upon it more. What are your personal goals? Do you have an ideal size, weight, or just the satisfaction of knowing that you're living in a healthy way?

If you have a specific weight in mind, I would suggest calculating it using a BMI calculator. You definitely want to make sure that you are in the "normal" range. I would not want someone to get their hopes too high... hello, we are not super models. Also, I wouldn't stress about reaching a certain number on the scale. Keep in mind your current lifestyle, genetics, etc. If your weight is within a normal range, you are eating all of your food groups (more on this on my next post!), you're drinking plenty of water, and you have a decent amount of energy, you should consider yourself "healthy".

Of course, a doctor can tell you how healthy you are better than I can  ;) Thanks for the questions!

Is drinking alcohol "healthy"?

It seems there is a constant debate on whether there really are health benefits to drinking alcohol. After researching many different opinions, there was one constant: MODERATION. Having one or two drinks every now and then can be beneficial to your health under the right conditions.

First of all, if you or someone in your family has/had any signs of alcoholism, it's best to steer clear of high-risk situations. (Large social gatherings where alcohol will be served) I have talked about this issue before... Where do you draw the line? Do you limit yourself on how many drinks you will have? Unfortunately many of these "rules" never work, so if there are any sort of drinking issues, it's best to just say 'no thanks'.

Secondly, if you already have some pre-existing heart or health conditions (or taking medication), it would also be beneficial for you to just say 'no'. Too much alcohol can aggravate these conditions.

But FINALLY, for those of you who are relatively active, healthy, and not at risk of alcoholism, CAN enjoy an occasional cocktail!

Health benefits of moderate alcohol use - Mayo  Clinic

Moderate alcohol consumption may provide some health benefits. It may:

• Reduce your risk of developing heart disease
• Reduce your risk of dying of a heart attack
• Possibly reduce your risk of strokes, particularly ischemic strokes
• Lower your risk of gallstones
• Possibly reduce your risk of diabetes

Drinking a glass of wine after a long day is also relaxing, and can greatly reduce your stress level. The last time Shane had a kidney stone, they told him to go home and drink a couple of beers, because they would help break up the stones.

There are many, many different opinions about drinking alcohol. Some are against it, some are all for it. Do the research and find out if it's safe for you to have a drink now and then. While you do that, I'm going to go have a glass of wine.

Cheers!

All About Calories!

Personally, I am not a calorie counter. But it is important to know how many calories you consume on a daily basis. Most people are either consuming too many calories, or a good portion of the calories they are consuming are "empty" calories. (more on this in a moment)

How many calories should you be consuming per day?

The answer is different for every person. It depends on your gender, age, and activity level. Being a 26 year old, active, breastfeeding woman, I consume over 3,000 calories per day! (I eat constantly, for those of you who think I don't eat ;)  ) But, if you are an inactive (no exercise on a regular basis) 40 year old woman, your daily calorie intake may only be about 1,600. I have included a link for a calorie calculator so that you can figure out what your daily calorie intake should be. Here's another reason to start exercising: the more active you are, the more calories you can consume! (i.e. the more healthy food you can eat!) Like I said, I don't count every calorie every day, but occasionally I will pick a random day to count how many calories I have consumed. This gives me a rough idea of what I am consuming on a daily basis.

http://www.mayoclinic.com/health/calorie-calculator/NU00598

Another good number to know is your BMI. This is your body mass index, and gives you a rough idea on what category you fall in using only your weight and height. What's your BMI? Mine is 21, smack-dab in the middle of the "normal" category. (I had to point this fact out to my mom who said I was "too skinny". You know how mom's are, always trying to fatten you up!)

BMI

http://www.livestrong.com/tools/body-mass-calculator/

Need to burn some extra calories?

Start a regular workout routine! This can be anywhere from joining a gym, hitting the weights, or taking some classes, to going for long walks, running, or doing some workout videos (there are many that are free online). Or just get up and start moving. Pay a house cleaner? Don't. Wake up an hour or two earlier on the weekends and clean it yourself. Park further away when you go to the grocery store or mall. Work or live in a tall building? Take the stairs. There are so many things you can do to burn those extra calories. I am so tired of hearing people say they don't have time to workout. You have time, you're just not making time. No more excuses!

How many EMPTY CALORIES do you consume per day?

Empty calories are basically foods that contain energy (calories) but have very little--if any--nutritional value. Here are some examples of foods with empty calories:

Sweets

Candy

Ice Cream

Soft drinks or other fruit-flavored beverages

Refined grains (white bread, white rice, etc.)

Margarine / shortening

Butter, lard (saturated fats)

Foods high in fat (hamburgers, hot dogs, fried chicken, french fries, pizza, donuts, etc.)

Did I just list off a typical menu for you and/or your children?? YIKES. These are foods that should reduced (if not ELIMINATED) from your diet. They contain calories, and must be counted in your daily calorie intake, but there IS NO NUTRITION IN THEM. Which leads me to my daily mantra: If it's not going to nourish your body in some way, why would you eat it? Or why would you feed it to your children?? Because it tastes good?? Because you want to eat it and feel guilty so you let them eat it too??

Make some changes.

Nobody said it was easy.

I have learned a lot from talking with people about their current lifestyle. When I say lifestyle, I am referring to how they eat, whether they exercise, etc. Unfortunately, there are a lot of factors that seem to make it difficult for people to live a healthy lifestyle. Some people say they just "don't have time" to be healthy, and some people say they just "don't know how" to be healthy. As for myself, I'm pretty sure I have used both excuses at one time or another!

But the truth is, you have to make it a priority. If you think you eat fairly well but don't exercise, find some time to workout. If you think you get plenty of exercise but don't really eat well, start eating healthier! If you don't know how to do either one, figure it out! Do some research! You have to take some time to take care of yourself. Then, if you're a Momma like me, you have the knowledge to take care of your family as well.

Unfortunately, we live in a society that makes food readily available, (even at all hours of the night!) and makes food to last on your shelf for a long time. Then you have your job, your social activities, and when you do have free time, the last thing you want to do it workout or cook a healthy meal!

It takes time and effort to live well. Make it a priority! Figure out what you're doing wrong, and fix it. If you and your family are super busy and don't "have time" to eat well, find some recipes for meals that would be easy to stick in a cooler (make some grilled chicken wraps, wrap them in plastic wrap, and throw them in the cooler!) If you work long hours (or more than one job) and you don't seem to have time, make time! Be creative! Wake up 30 minutes earlier for a quick walk or workout. Once it's routine, it won't seem so difficult.

Another challenge is the fear of change. So many people I have talked to grew up eating packaged, processed and fast food, and just don't know what they should be doing. But I have been helping someone in particular, and the great thing is, she wants to learn! Motivation and dedication is KEY.


Finally, I have heard many people talk about how much age and genetics play a part in their lives, that it's keeping them from being at their ideal weight. Unfortunately, the older you get, the slower your metabolism gets. But it is possible to lose weight at any age, it just takes a lot of work. I see so many teenagers who think they can eat whatever they want. They develop horrible eating habits, then seem confused when they hit their 20's and have gained weight. I have seen adults who ate whatever they wanted and never exercised because their weight never changed, and then once they hit 40 or 50, the weight and health issues came on. I have seen and heard of many thin people (one of them being a relative) having heart attacks in their 30's or 40's. This is why I have told several people that it's not about losing weight, it's about living well. It's about health! Eat healthy, exercise, and you won't have to struggle with weight or health issues.

Do you really need any more reasons to eat right and exercise? Make the decision. Make some changes.

Everyone Needs a Good Kick in the Rear (sometimes!)

I have been talking with some people lately who are definitely interested in eating healthier and exercising, but are having troubles getting motivated. Now, some of my comments on this blog borderline on "rude", but don't take it personally. Many of the the things I say on here, are things that I say to myself every day. Sometimes, you need a good kick in the rear!

For me, it was making the decision. I am an "all-or-nothing" kind of person, so prior to making the decision to live a healthier lifestyle, I did some research, and made some ground rules. I decided to completely eliminate many things, and so far so good.... 6 months later and I am going strong in my new "lifestyle".

There are many reasons I use the word "lifestyle", rather than diet, but the most important being that I plan to live this way for many years... and hopefully, the rest of my life. I made some major changes that I knew I would be able to live with in the long run. I also decided to make my health a huge priority in my life. It's something that I am conscience of all the time. So in the beginning, having some "butt kicking" mantras were my way of motivating myself.

So what are YOU waiting for??

Make some decisions! Identify 3 unhealthy things that you do/consume on a daily basis, and eliminate them. Do some research. Find out how bad those unhealthy habits really are. You will be a LOT more likely to stay away from them in the future. FIND OUT WHAT YOUR WEAKNESSES ARE, and avoid them! Write your own "butt kicking" phrases on some post-its and put them in obvious places that you will see every day.

STOP TALKING ABOUT IT, AND DO IT! You know I will be here to give you a good kick in the rear whenever you need it  ;)

Thirsty? Grab a glass of WATER!!!

Thirsty? Seems like most people reach for a bottle of pop, or a glass of tea before they will reach for what their body really needs. WATER. First of all, you should never get to the point of being thirsty. But if you do wait long enough to get parched, drinking a sugary drink is NOT going to quench your thirst. Drinking pop, tea, or even lemonade will only make you more thirsty. I have heard many adults say they "just don't like the taste" of water. TOO BAD! Your body needs it.

Keep a jug of water around you every day! Everyone needs approximately 64 ounces of water per day. (This is especially important if you are pregnant or nursing!) Sound like a lot? It's really not. I have a 32 ounce jug that I fill with ice water at least twice a day. It might be an adjustment for you at first, but once you make it a habit, you won't think twice about it.

What color is your pee?? Yep, I asked you about your urine. First thing in the morning, it will probably be yellow. But throughout the day, it should get more and more clear. Clear pee is healthy pee :) If yours is bright or dark yellow, you might be dehydrated.

It is VERY important to make sure your KIDS drink plenty of water. My son Cade is 2 and half now, and he drinks water every day. He gets milk first thing in the morning, and after dinner. As for the rest of the day, I fill up his own little water bottle and HE makes sure it goes with us where ever we go. (Still helping your child use the "potty"? Make sure their pee is clear too!) He has never drank pop, or juice. (There is no nutritional value in juice! If you want your kids to have fruit, give them whole, natural fruit!) There is nothing better than hearing him ask for a "drink-a-watew" :)

Need another reason to drink water? People who drink the recommended amount of water, often find themselves using better portion control at mealtimes. Water helps curb your appetite!

How much water have you drank today? ?


http://www.mayoclinic.com/health/water/NU00283

The Effects of Drinking Soda

*Most sodas include over 100% of the Recommended Daily Allowance (RDA) of sugar. (Soft drink manufacturers are the largest single users of refined sugar in the United States.) A 12-ounce can of cola has 150 calories and the equivalent of almost a ¼ cup of sugar.

Do I really need to go any further?? Soda pop provides ZERO nutritional value. There is nothing in it that's good for you! Pop is made to be VERY addicting. Believe me, I was once addicted to pop. My favorite was a good ol' Pepsi. Then I gave up on dark sodas and became addicted to Sprite. Again, no nutritional value. I guess I thought the lack of caffeine made it ok to drink. Now, I can't even tell you the last time I had a soda pop. The thought of one actually makes my stomach turn. The hardest part is getting over the addiction.

Don't let your children drink pop! Drinking pop can cause so many problems, but one of them is behavior. Cade has never had pop, but he has had small amounts of sugar  (usually in family or holiday settings). He turns into a different kid!

*For some kids, sugar is a major factor in mood, behaviour and attention patterns. It has been demonstrated that destructive, aggressive and restless behaviour correlates directly with the amount of sugar consumed on a daily basis. Hyperactivity, often diagnosed as ADHD, has a direct correlation with diets high in processed foods, sugar and food additives.


*Sugar increases insulin levels which can increase the risk of high blood pressure, high cholesterol, heart disease, diabetes, and weight gain. 

*A 12-ounce can of cola has 150 calories and the equivalent of almost a ¼ cup of sugar. A 20-ounce cola has 250 calories and the equivalent of 1/3 cup sugar.

Again, the hardest part is getting over the addiction. Once you get past that, it's a breeze. Just because it might taste good, does not mean it's good for you! Give up soda pop for good. I guarantee you will have more energy, and may even notice some weight loss, just by giving it up.

*http://www.fitnessgoop.com/2010/08/health-effects-of-drinking-soda/

How do you take your coffee?

There has been a lot of research that suggests one cup of coffee a day can be beneficial to your health. But it's what you put IN your coffee that can make it unhealthy. I love having my morning cup of coffee, but I used to add all kinds of stuff to make it taste better. But once I realized how bad that "stuff" was, I quickly changed the way I drank coffee. I started slowly reducing the amount of sugar and creamer, then started using almond milk (I am lactose intolerant) and replaced sugar with honey. Now, the only thing I add is a little almond milk.

The same goes to all you tea drinkers out there. Herbal tea is very good for you... it's all the sugar you put it in that makes it bad for you. Start slowly, and then try raw honey as a sweetener. It will only change the taste at first.... eventually, it will taste better knowing that you are drinking your coffee/tea in a much healthier way.

http://www.mayoclinic.com/health/calories/NU00185

http://www.beinghealthy.tv/archives/coffee_creamer/

The Importance of Breakfast!

What are you having for breakfast tomorrow morning?

A) I have no idea

B) Whatever I can grab while running out the door

C) Breakfast??

If you answered A, B, or C, read this post! Breakfast is THE most important meal of the day!

Our family starts each day with a healthy breakfast. Cohen gets whole grain baby oatmeal with a side of fruit, Cade gets oatmeal with a little honey, peanut butter, and a sliced banana. Shane and I have been eating a protein shake (2 different types of protein powder, one for him, one for me) with a tablespoon of peanut butter, some frozen fruit (I've been using blackberries... yum!), 1/2 cup of raw oats and a dash of flax seed. Steel-cut oats are best, but we use Old Fashioned Oats.

We are also love scrambled eggs in the morning. (Ladies, eat the yolks too! They are a source of vitamin D!) I add some shredded mozzarella cheese and some ground pepper, and then we eat our eggs with a WASA crispbread (smeared with peanut butter, of course!). Peanut butter is a great source of protein and "good fat", but it DOES contain sugar. I am working on a substitute for PB, but haven't found anything yet. Even natural PB has added sugar. For this reason, I always measure how much I use (1 serving = 2 tablespoons).

Another favorite breakfast of mine, is homemade Banana Nut Cheerios. I use one cup of cheerios, a dash of milk (whatever you have, I use almond milk), half of a (sliced) banana, and some sliced almonds. MmMmm!

NOTE: Cade loves his oatmeal in the mornings... so much, that when we read Goodnight Moon before bed at night, I will read "A comb, and a brush, and a bowl full of--" and he says "Oatmeal!" :)

See the references and links below for more healthy breakfast choices!

Why does eating breakfast help control weight?

from Katherine Zeratsky, R.D., L.D.

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

• Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
• Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.
  
  http://www.mayoclinic.com/health/food-and-nutrition/AN01119
  
  
  

More great benefits of eating breakfast, and what to eat:

http://www.mayoclinic.com/health/food-and-nutrition/NU00197

More ideas for healthy breakfast choices:

http://zenhabits.net/10-tasty-easy-and-healthy-breakfast-ideas/

I am eating in a healthy way... Why am I so hungry??

Does this apply to you?? I noticed when I changed the way I ate, I was often hungry. I eat more than most people, but I eat healthy foods, and my body is using the good foods I am eating.

When I first started breastfeeding Cade, I was told that he would nurse often. And boy did he! Some people think that this may be a problem, but this is Mother Nature at her best!

The reason babies nurse often is because breast milk is digested very quickly. Breastfeeding babies often have less waste, and this is because their bodies USE most of the milk.

OUR BODIES WERE NOT MEANT TO EAT PROCESSED FOOD. There is a reason people gain weight from eating too much sugar and processed food... IF IT WILL STAY FRESH IN YOUR CABINETS FOR MONTHS, IT'S GOING TO STAY ON YOUR BODY TOO! Humans were meant to eat whole, fresh foods often. That means it takes some effort to eat well and plan your meals ahead of time. Don't have time to eat well? Really?? Nothing is more important than your health!

Whole Grain Muffins

I have had a lot of people asking for recipes on my blog. I am a baker at heart, and recently went looking for a healthy muffin recipe. I found one that was relatively healthy, but tweaked it a little to make it even healthier. I haven't perfected it yet (going to try adding nuts next time!) so keep an eye out... I will post the recipe again once I have it "perfected". Enjoy!

Note: My son Cade LOVES to help in the kitchen. One day I asked if he wanted to help make my favorite salad, and as he was helping me, he exclaimed, "Momma's Sayad!" So any recipes I post that I made my own, I will refer to myself as "Momma".  :)

Momma's Whole Grain Banana-Strawberry Muffins

Prep Time: 15 minutes      Cook Time: 20 minutes
Recipe Yield: 12 large muffins 

Ingredients:

• 2 eggs
• 1/2 cup unsweetened all-natural applesauce
• 1/4 cup vegetable oil
• 1/4 cup packed brown sugar
• 1 teaspoon pure vanilla extract
• 2 tablespoon raw honey (or agave)
• 3 bananas, mashed
• 2 cups whole wheat flour
• 1 teaspoon baking soda
• 1 tablespoon ground cinnamon
• 1/2 cup old fashioned oats
• 3 tablespoon flax seed
• 1 cup frozen sliced (quartered) strawberries

1. Preheat the oven to 375 degrees F. Grease 12 large muffin cups, or line with paper liners.
2. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla, honey and bananas. Combine the flour, baking soda, cinnamon, oats and flax seed; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled.
3. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool for a few minutes before removing from the muffin tins. 
4. Momma Kelly's tip for removing from pan: Have a towel laid out on the counter. Using an oven mit, hold pan on it's side and bang on the counter 2-3 times. If there are still some muffins in the pan, turn pan on the other side 2-3 more times. That should do it!
   
   Kelly's healthy tip: My goal is to eliminate all the brown sugar from this recipe (I already reduced it quite a bit). These muffins are full of fiber, so if you are not currently consuming your daily amount of fiber, you're going to "feel it". This is a great breakfast muffin... every once in a while (not 3 at a time!).  :)
   
   Original Recipe:
   http://allrecipes.com/Recipe/Mimis-Giant-Whole-Wheat-Banana-Strawberry-Muffins/Detail.aspx

Food Rules

I love this book! I read it recently and couldn't put it down! Easy read and really makes a lot of sense. I also liked the fact that he wasn't pushing some "fad" diet... it's a combination of theories, put together in a handy little "Rule Book" on how to eat in a healthy way. Read it!!!

Food Rules

The Art of Eating Salad

What is a healthy salad?? Many people think iceberg lettuce, a tomato and lots of creamy dressing is a healthy salad.... Unfortunately, iceberg lettuce has almost no nutritional value, and most salad dressing are full of sugar and other additives (not to mention most people use way too much!!!) Here is what a healthy salad really is:

First of all, you need to make sure all of your salad ingredients are raw. Eating raw fruits and vegetables allows our bodies to reap all the nutritional-value benefits. Our bodies also have to work harder to digest them. (which also means you're burning more calories!)

Green, leafy lettuce. My favorite is baby spinach, and I also love the "spring mix" lettuce. Just make sure it is green and leafy!

Next you want to add some raw vegetables. I like red, yellow, or orange bell peppers, tomatoes and carrots. You could also add broccoli, sliced avocado, onions, cucumbers, etc. As long as they are raw, throw them in!

I also like to add a few slices of fresh fruit to my salads. Strawberries, pears, apples, whatever I have on hand. It adds a little sweetness to the salad!

Next I add some seeds and/or nuts: Pecans, sliced almonds, walnuts, sunflower seeds, pumpkin seeds, etc. It adds some protein to the salad! (sometimes I add a hard boiled egg, if we have some in the fridge)

Finally, I dress my salad with a little Extra Virgin Olive Oil, and some sort of balsamic vinegar. (There are all kinds!) One bottle of the vinegar can be a little pricey, but it goes a LONG way! This is much healthier than using a pre-made, bottled dressing that is full of sugar. (and other stuff!) If you must use a bottled dressing, make sure you measure it, and only use one serving. (usually only a tablespoon or two!) How many of us use more than that?? (I used to!)

This is all coming from someone who did NOT ever eat their green veggies... Now I have a large salad every day. I crave it! Now that I know how healthy it is, I can't get enough!

Need Food Fast? You Don't Need Fast Food.

Here are some healthy alternatives to fast food!

First of all, I would like to reiterate my number one rule: PLAN PLAN PLAN. Always carry a bag of healthy snacks with you (and eat them throughout the day!). This will prevent you from becoming SO hungry that you will eat anything in sight. I don't know about you, but in my previous lifestyle, the hungrier I was, the better bad food sounded. Keep that hunger at bay by eating often (this will also boost your metabolism!)

Here are some suggestions for those who live in this area. Every city, county, and state is different on what types of food are available. Unfortunately, there just aren't many choices around here for healthy pit stops.

SALAD. Almost anywhere you go, there are salads available. Some are better than others... I love Panera salads, if you have time to run in. Also, most grocery stores have a salad bar. Not always great, but MUCH better than a big mac. (More on salads coming soon!)

SMOOTHIES. I love Naked brand Smoothies. You can find them at most groceries stores (not all!) and at QuikTrip. They are FULL of fruits, veggies, and vitamins. There are no other additives, but do have some natural sugar from all the fruit they put in there. At QuikTrip, they are $3.50, which may seem expensive, but how much are "value meals"?? Exactly.

Still hungry? Try a sandwich at Jimmy John's (on whole grain bread, no chips!). Chipotle has fresh ingredients too... I like the chicken burrito bowl (no rice) with black beans, salsa, and a side of guacamole. (avocados are very nutritious!)

Again, these options are not to be used every day. But they do make good alternatives if you're in a bind. The most important thing is to find the most pure, whole, natural foods that you can find. Feel free to post if you have any other suggestions to add to this list!

Smart Snacking

Raw, natural almonds are a great snack!!!

Health benefits of Almonds

• Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous healths promoting phyto-chemicals; This kind of well balanced food offers protection against diseases and cancers.
  
• These nuts are rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol".  Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  
• The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
  
• These nuts are packed with many important B-complex group of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.
  
• They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
  
• The sweet almond oil is obtained from the nuts is an excellent emollient; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.
  http://www.nutrition-and-you.com/almonds.html
  

Just a handful of these nuts a day provide so many benefits... they are also surprisingly filling!!!

As Requested

There are SO many links out there regarding healthy eating, and the effects of sugar and processed food. This is one of my favorite sites so far. http://naturalbias.com/how-sugar-can-ruin-your-life/ This is just one of many articles, so take a look around the site.

I also like this website: http://www.superfoodsrx.com/. Very informative... I am a big believer in "Superfoods" (most of my food comes from this list!). This site also has a lot of nutritional information on foods that don't exactly come with a nutrition label. :)

And, Dr. Oz is also very informative! :) http://www.doctoroz.com/

If I have a few minutes to "surf" online, I like getting pointers from http://www.womenshealthmag.com/. Also a lot of information on a plethora of subjects!

Hopefully that will get you started! Have fun researching... it's a great motivator!

For those who say they "can't afford" to eat well...

I say, How can you afford not to??

Nothing is more important than your health! I challenge you to add up the money you spend each month on fast food, eating out at restaurants, and unhealthy food you buy at the grocery store (chips, soda pop... anything other than meat, dairy and produce). I GUARANTEE the amount will shock you. Stop spending that money on junk... THEN you can afford to eat well!!!

Do you know how to Grocery Shop?!

I realized today that I finally learned how to grocery shop. When I first met my husband, he told me that you should mostly shop around the outside of the store, not throughout the aisles. I said "That's crazy! That's where I get at least half of my groceries!" But he was SO right. Today, I started at the dairy section on the far side to get our organic milk and yogurt (and sometimes eggs, but we usually buy those locally...  Thanks Amy!), then went to the meat department, and finally, produce. The only thing I purchased out of the middle was Extra Virgin Olive Oil and Oats.

Shane was so proud.  :)

Make the Decision

 It IS about mindset.

There have been several people who have asked me where my motivation and discipline is coming from... and honestly, I'm not sure. Something clicked for me, and I was tired of talking about it... I was ready to do something about it. It seemed like I was complaining about the way I felt and looked, but wasn't taking any real steps to change. 

A good friend of mine decided to change the way she ate as well, but she decided to eat 100% raw foods. (Common in other areas of the country, not so much here) And although my way of eating is different from hers (I could never give up meat!) I admired her dedication. She made the decision, and that was it. 

MAKING THE DECISION IS THE FIRST STEP.

Make Some Changes!

Welcome to my first post!

My husband and I have always had a great foundation of eating healthy, but after 2 pregnancies in 2 years (Please note the adorable boys in the above picture) we realized we had been indulging a bit too much. As most people do, we made a resolution at the start of 2011 to completely change the way we eat. I lost my "baby weight" and have had a lot of questions about how I did that. I hope that my posts and advice motivate you to do the same with your family!

I am going make 3 suggestions:

CUT OUT THE SUGAR. Everyone consumes sugar. Dr. Oz literally calls it poison. Make some adjustments, and as soon as possible, discontinue all use/consumption of processed sugar. When my husband and I did this in December, we went through some pretty severe withdrawals (and we didn't even consume much to begin with!) Cut out all soda pops, desserts, etc. If you must sweeten something, use Honey or Agave.

WATER. Do you drink enough? Probably not. Drinking at least 64 ounces a day is the recommended amount. I carry around a big water jug all day and make sure that I fill it at least 2 times. And of course I drink a cup of coffee in the morning. (More on this later!)

RESEARCH. Knowledge is power! Start researching the effects of sugar, white flour, and processed foods. It will make you think twice about what you've been putting in your body.

Start thinking about and acting on these 3 things. The more research you do, the more you're going to think about it. Don't cram all this information in one night... spend a few times a day surfing the web or reading books. I was lucky enough to have the voice of my husband next to me, trying to educate me on healthy ways to eat. Of course it took 3 years before I started listening.  ;)