Matters of the Heart: The Mental Side - Self Talk

We're taking a break from your regularly scheduled Dinner Recipes to discuss Matters of the Heart... The Mental Side - Self Talk. ;)

I've been thinking a lot this week on how powerful the mind is, and how it comes into play in the process of losing weight through exercising and eating healthy.

If I tell myself at the beginning of my workout, "I really don't feel like being here," I am almost guaranteed to be slower and work less during that hour. I noticed it yesterday at the gym. Sure thing, that mental check-out affected me physically.

Likewise, over the weekend, as I was struggling to keep on track with my healthy food choices, I had a mental obstacle... I was telling myself things like, "This is hard," "I don't feel like doing this anymore," "I'm never going to make my goal," etc. The more I said these things to myself, the harder and harder it became to make healthy choices in the kitchen!

I once saw a counselor, Dr. Orv Neeson, who taught me about Self Talk. That mental sort of chatting you do with yourself in response to all of life's stimuli. His point was that Positive Self Talk can be powerful and uplifting, while Negative Self Talk can take you to the depths of depression.

As a teen, Dr. Neeson gave me a list of common negative self talk with positive phrases to replace those thoughts with. When I caught myself thinking about how so-and-so must not like me because she didn't say, "hello" to me as we passed in the halls (this is high school, remember), I would replace it with something more logical and positive like, "Oh, she must not have seen me."

Simple, but powerful. I remember clearly the first time I applied it with success and the pressure it took off of me to feel poorly about myself.

As I find myself struggling with negative self talk again, now in the arena of healthy choices, I am encouraged to try and make my own list... Negative things I tell myself (like those above), and positive responses to them that I can feed back to myself when I need to...

"This is hard" >>> "Yes, it is! But look what you've done so far! You can obviously do it!"

"I don't feel like doing this anymore!," >>> "Do you want to be fit, and healthy, and feel good in your own skin? Then, yes, you feel like doing this."

"I'm never going to make my goal!" >>> "Don't give up on the goal until the date you've assigned yourself. You never know what could happen between now and then."

These are just a few of the things I need to think over with myself, but I find that purposefully sitting and thinking about the negative messages I'm sending to myself and how to counteract them with positive, logical thoughts (all those things your best girlfriends would tell you if they were in your head!), I am a lot more likely to not let the mental side of things get the best of me.

Perhaps you struggle with The Mental Side, too, and need to evaluate your Self Talk. I would encourage you to make your own list today, and not let negativity get the best of you making healthy choices!

Let's Talk Dinners: Curry Stew

I'm guessing this Curry Stew is a Japanese version of what an Indian Mulligatawny Stew is... I buy the S&B golden curry paste at the local grocery store and follow the directions pretty closely, but add more veggies. I can thank my brother-in-law for adding this recipe to our family's regular menu rotation. We usually eat it with chicken in it, but during this BRIK session I tried it with no meat and it was still great.

I'm going to give you the "small recipe" version of what I did this week for two 2-cup servings. One I had for dinner, and the other I saved for a quick re-heat lunch. It can, of course, be doubled or tripled with meat added to feed the whole family.

Curry Stew
About 170 calories for a 2-cup serving

Ingredients:
- 1/4 onion, chopped roughly
- 1/4 cauliflower head, broken into large chunks
- 1 potato, cubed
- 1 large carrot, cubed
- 1 tsp. garlic, minced
- 1 Tbsp. vegetable oil
- 2 1/2 cups broth (veggie or chicken)
- S&B golden curry paste (if you can't find paste, you can use powder and corn starch)

Directions:
- Heat oil in pot over medium-high heat
- Add onions and garlic and sauté until softened
- Add the rest of the veggies
- Cover with broth
- Bring to a boil, then simmer for 10 minutes (until potatoes are soft)
- Add 1/2 package of curry paste and continue to simmer for another 5 minutes, mixing it in

NOTES:
- A 1/2 cup scoop of rice brings this meal up to a nice 300 calories
- Other veggies I enjoy adding include celery, mushrooms and green beans - Use whatever you have on hand!
- If you want to have chicken with it, brown your chicken first, then go on to add the onions and veggies

Let's Talk Dinners: Minestrone Soup

OK, Before  you go all, "Carb Alert!" on me - please note, I do not use pasta in my Minestrone Soup. ;) Perhaps I should just call it Vegetable Soup, but I do still think it maintains the essence of Minestrone, so I'll stick with that.

This is about the easiest throw-together soup you could ask for. Well, maybe next to the Curry Stew we'll talk about tomorrow... It is low in calories, and a perfect pairing with a scoop of quinoa. Enjoy.

Minestrone Soup
Makes 14 cups... A 2-cup serving is only 183 calories

Ingredients:
- 1 can (1 1/2 cups) kidney beans
- 1 can (1 1/2 cups) garbanzo beans (chick peas)
- 1 can (1 1/2 cups) green beans (if using fresh, be sure to include with the first batch of veggies)
- 1 can (1 1/2 cups) diced tomatoes
- 1 cup onion, chopped
- 1 cup zucchini, halved and sliced
- 1 cup carrots, cubed
- 1 can tomato sauce
- 4 cups beef broth
- 1 Tbsp. garlic, minced
- 1 Tbsp. olive oil

Directions:
- Warm olive oil in bottom of stock pot
- Add all raw veggies and sauté until starting to soften
- Dump the rest of the ingredients in the pot and bring to a boil
- Simmer until you are ready to eat

NOTES:
- So simple!
- I have learned that  the step of sautéing the raw veggies adds a nicer flavor than just dumping them in raw to boil with everything else.
- I've also added spinach or kale to this and found it quite good.
- If you don't have the exact ingredients on hand, don't fret and get cooking anyway. Most of the time I make this I'm shy one or two ingredients. No biggie.
- A half-cup scoop of cooked quinoa for 110 calories is a great addition to a bowl of this soup and takes your meal to right around 300 calories, which is great for weight loss.
- Keeps and re-heats really well.

This is last week's soup with kale added. 

(And my favorite condiment to add to it!)

(Quinoa added before mixing it in...)

Let's Talk Dinners: Rat-Patootie

Okay, I just had to. We refer to the rustic French dish, Ratatouille, as "Rat-Patootie"... I'm assuming you've all seen that Disney Pixar flick yourselves, so I won't explain... I think it is endearing, so we'll keep it.

I had never tried Ratatouille until last year and now it is on my regular meal rotation once a month. I love how easy it is - the way I make it, anyway - and filling and delish. My three requirements for a favorite meal! (I make the kids a side of spaghetti to go with it. They love that.)

I hope you give it a try. And even play with it, like they do in the movie, to make it your very own! I'm sure my version is a far cry off of traditional (especially because I eat it with quinoa and usually without eggplant), but it is what works for us. Enjoy! Or, should I say, "bon appetit!"

Rat-Patootie!
Makes two large servings, 204 calories each (314 with 1/2 cup prepared quinoa)

Ingredients:
- 1 cup zucchini, chopped in large chunks
- 1 cup tomatoes, chopped in large chunks (can diced tomatoes will do)
- 1 cup onion, chopped in large chunks
- 1 cup bell pepper, chopped in large chunks
- 1 cup egg plant, chopped in large chunks, with or without skin (very optional for me - I rarely use it)
- 4 cloves garlic, chopped
- 2 Tbsp. olive oil

Directions:
- Heat olive oil over medium-high heat
- Add garlic, zucchini, onions and peppers - sautée until onions begin to clarify (turn more clear and less white)
- Add tomatoes and cook until warmed through
- Mix in prepared quinoa
- Season with salt & pepper (and red pepper flakes for the adventurous!)

Let's Talk Dinners: Stuffed Sweet Potatoes

This is a recipe I found on Pinterest and altered a bit... It is crazy simple, incredibly filling and a surprisingly delicious taste combination. Try it. I dare you.

Stuffed Sweet Potato
(315 calories - depending on size of potato)

- 1 medium-size sweet potato
- 1/2 cup black beans (or white beans)
- 1 Tbsp olive oil
- 2 Tbsp minced onion
- 2 cups kale, chopped
- salt & pepper to taste

Directions:
- Bake the sweet potato for 45 minutes on 425-degrees (a little more if it is a chubby sucker).
- When the sweet potato is done, remove it from the oven and break it open on a plate so it is laid out to pile on the stuffing.
- Sautee kale in olive oil over medium-high heat with salt and pepper until it turns glossy and softer.
- Add the 1/2 cup black beans, and stir until warmed through.
- Dump the beans and kale onto the sweet potato.
- Sprinkle with a titch of cayenne if you're adventurous.

(In this picture we tried it with white beans. We've decided black beans are better. 

There is a certain sweetness to them that really complements the sweet potato.)

NOTE:
Interesting fact - sweet potatoes aren't actually related to potatoes. They are closer in relation to the morning glory flower. As such, they do not turn into a starchy sugar in your system like potatoes do. A good thing for diabetics, and those of us trying to avoid such things.

Let's Talk Dinners: Sauteed Kale with Quinoa

One of the first new recipes I tried last year that I really liked was sautéed kale with quinoa. I'd never even had either of these foods before and now they're two of my favorites! I've tweaked it over time to be very tasty to me, so I thought I'd share it with you here.

Sauteed Kale & Quinoa

- 1 cup quinoa
- 2 cups broth (vegetable or chicken)

- 2 cups chopped kale
- 1 Tbsp olive oil
- 1 Tbsp minced onion
- 1 tsp minced garlic
- 2 small tomatoes, diced
- 1/2 lemon to juice
- salt & pepper to taste
- dash cayenne

Preparing the quinoa:
- Cook the quinoa first, or even ahead of time, and set aside to add in at the end.
- Cooking quinoa is much like cooking rice on the stove top... one part grain to two part liquid (I've called for enough here to have a batch in your fridge to use in various things for the week, but for this meal you'll only need 1/2 cup end-product... I just find it cooks up better in larger batches), bring it to a boil, then put the lid on and take it down to a simmer for 15-20 minutes. If you leave the heat too high, it is very easy to scorch and dry out. I stir it around a couple times to be sure the liquid is dispersing throughout the pan.
- You're looking for the white dot in the middle of the grain to shrink down to a speck - that's how I know the grain has soaked up enough liquid to be a pleasant texture and not crunchy.
- I cook my quinoa in broth because I think it goes a long way in making it taste good. Plain quinoa is just that... very plain. But cooking it in vegetable or chicken broth is tasty and really doesn't add anything significant to the calories. (I think two cups of homemade chicken broth is 50 calories, so the half cup you eat with this meal will be about 12 calories more... not enough to fret over.)

Sauteeing the veggies:
- Although I call for a tablespoon of olive oil, you could probably use less. I use about a tablespoon when I double this recipe because my oldest likes to eat it with me. Either way, pour it in the bottom of your pan and turn the heat to medium-high and let it warm while you chop the onion and garlic.
- Throw in the onion, garlic & kale and stir them around until the kale has really broken down and turned shiny. Kale takes on a whole different taste when it has been broken down and cooked - it is savory instead of plant-like, in my opinion.
- When you think the kale is soft enough, throw in your diced tomatoes and give the lemon a good squeeze over the whole pan.
- Mix it around just long enough for the tomatoes to get warm but not fall apart and turn to mush.
- Add some salt & pepper to taste and cayenne if you wish.
- Here is where I scoop 1/2 cup of the prepared quinoa and add it to the dish before putting it on my plate. (If I were making this for more than one, I would put the quinoa on my plate first to make sure I'm getting a full serving, then top it with a couple cups of the veggies from the pan.)

This makes a whole plate serving that is a complete 322 calorie meal in itself. The first time I made this for myself I thought, oh man, this is all I get to eat for dinner?! But then I was surprised it was a whole plate of food (as you can see above) and really filling. And super tasty. I like it a lot. I hope you do, too.

Let's Talk Dinners: Stir-fry

Stir-fry is one of my staple stand-by dinners - all the time, not just during BRIK (weight loss) sessions. It is an easy way to throw whatever you have in the crisper drawers together to make a meal. We have it about once a week around here, because my whole family likes it.

This is the stir-fry we had last night. Note, no meat or grains in this picture - I'll address adding those below. For now, here are some tips on making stir-fry that I've gathered over the years:

(onions, bell peppers, zucchini, carrots, broccoli, sugar snap peas, kale)

NOTES:

- The point is to keep it going over high heat and moving the whole time. Thus the name - STIRfry. 

- Obviously, you'll need to add a couple tablespoons of oil to the bottom of the pan to start with... (I use that much for 8 cups of veggies for the whole family). I typically use vegetable oil or coconut oil. Olive oil is a bit too heavy for this dish, and sesame oil burns too quickly. (But I like to add a splash at the end for flavor.) Put your oil in the pan and turn the heat on high while you're finishing chopping the vegetables to bring it up to heat. If it runs easily across the bottom of the pan, you're doing good and ready to fry. If it starts smoking, you are at burning point and need to toss those veggies in asap!

- Different vegetables cook at different rates, so if you find that you don't typically like stir fry because of the mushy cabbage and crispy broccoli (or the other way around!), you can opt to layer the ingredients into the pan as they cook... start by throwing in the hard things that take a longer time (like carrots and broccoli) and after you've given those a couple minutes, add things like zucchini and onions that need less time, and at the very end throw in cabbage, or kale, and things like mushrooms. These days I'm not patient enough for all that thinking and dump everything in at once, come what may. But if texture is an issue for you, this may help.

- One of the things I really like to do with stir fry is chop my veggies in different ways that make them more enjoyable to eat. I love cutting things at a bias (diagonally) because it gives you more surface area to grab - especially if you're having fun and using chop sticks. I do this with snap peas, carrots, and zucchini. I leave longer stems on my broccoli and cut the florets apart so they aren't a mouthful in themselves. I slice my cabbage and onions long and thin. You can find whatever appeals to you in chopping your veggies. Which, by the way, is a great do-ahead step to make dinner quicker.

- Two cups of stir fried veggies (including the oil they're cooked in) equals about 140 calories. (I believe that includes a splash of sauce as well.)

Adding protein and grains:

- The grains we typically eat with stir fry are rice, quinoa, or noodles. Right now, obviously, I've cut noodles out of my diet, so I won't be partaking of that. I will usually have a half cup of quinoa or rice with mine. Both are 120 calories, but the quinoa is better for me if I am not adding any other protein.

- If I want to have some sort of meat or seafood, this is a meal I don't mind adding it to. Six ounces of shrimp or four ounces of white chicken meat are both only 100 calories. Not bad.

- If you are going to brown your meat in the pan, do it first, then scoop it out and set it aside.

Sauces and flavoring:

- I used to get all fancy and make my own sauce with soy sauce, ginger, brown sugar and thicken it with cornstarch. These days, if I use a sauce, I just throw a couple tablespoons of Yoshidas or Kikkoman stir fry sauce on top at the very end and mix it in to the whole pan - we don't like our veggies swimming in sauce, so a little goes a long way (and keeps the calories down). Because of the high sugar content in these, they'll burn if you add them any sooner. Which is also why I'll avoid them when I'm being strict. If I have no sauce, I like to sprinkle on a great asian seasoning mix I got at Costco that has dried garlic, ginger, sesame seeds, etc in it. Yum!

If you have a wok, great. If not, a large pan with sides works. Heck, you can even use a big pot if that's what you have! The idea is to add as many veggies as you can and keep them moving over high heat. Make yourself a wonderful rainbow of veggies on your plate! Enjoy!

2 cups of veggies, 1/2 cup grain, 4-6 ounces meat - Total meal = 360 calories! Nice!

Matters of the Heart: Responding to Temptation...

This weekend was really hard on me in regards to my food choices, so I thought I'd share this handy little list I keep on my refrigerator to remind me how I can respond when temptation rears its ugly, sugary carb-loaded head!

I'm posting it in a picture because I wanted you to be able to be able to see the wonderful additions my oldest son wrote in! They gave me a giggle.

Sometimes these work for me - sometimes not. Different ones for different situations. This weekend I barely had the willpower to apply them at all. Sigh.

But, I've got my eating plan for today and I'm determined to get back on track in this new week. It is easy to do when my stomach is rocking and rolling from all my poor choices, reminding me that we just don't eat those things anymore. And for a reason.

Treat Night & Break Day

Just a short tip today...

Tonight is "Treat Night" for me & tomorrow is "Break Day." (WooHoo!) I've learned over the past year that having one night a week to indulge a little in something sweet, and a day where I'm more relaxed about my food choices is really important... for my SANITY.

In all seriousness, it really is.

For Treat Night - it is great to have something to look forward to all week. And to help work as a deterrent when I want something sweet during the week. I just tell myself I can have it Friday night!

On Break Day I don't go completely crazy. But it is the day I let myself have coffee again in the morning, and perhaps a dinner roll at dinner, or a few crackers with my salad at lunch. I don't add more than 200-400 calories for the day, but I am a little more relaxed about my choices.

I find that building these things into my weight loss journey has been key to keeping it going over the long haul. And that's what this is all about for me. Keep on keeping on until I am at my healthy weight.

Here are a couple of my favorite treats to have on Treat Night. Maybe you can try one tonight! :)



DOLE WHIP COPY CAT

100 calories

2 cups frozen pineapple chunks
1/4 cup coconut milk
1 packet truvia/stevia

- Blend until smooth!
- Split to share, or have it allllll to yourself!
- Its only 100 calories, afterall!




CRANBERRY NUT BALLS
145 calories each, makes 18 1 1/4" balls

1 cup craizins
1 cup pecans
1 cup almonds
1 Tbsp syrup sweetener (honey, agave, maple syrup)
1 Tbsp coconut oil
3 Tbsp unsweetened coconut shreds

- Put all ingredients in a food processor.
- Blend until desired consistency (I like it relatively small chunks because I think it sticks together in your hand better to form a ball. If balls fall apart easily, keep blending a few seconds.)
- Scoop out about a tablespoon at a time and press tightly into ball shape in your hand.
- At this point you can also roll it in extra coconut if you wish.
- Place in parchment lined casserole dish or large, shallow plastic tub & refrigerate for at least an hour. (This helps the coconut oil come back down in temperature and turn solid again, which helps them form more solid balls, which are easier to eat.)
- I like to store mine in the freezer. They keep well for a long time and are also out of sight/out of mind when I don't need to see them. They're easy to eat out of the freezer, too.

Last lunch post - Broccoli Salad

So, here is the last dish that is on my regular rotation for lunches. It is a pretty traditional Broccoli Salad, and a little higher in calories than my other salads, but I enjoy it as a splurge for Saturday lunches. Hope you try it and enjoy.

Broccoli Salad
Serves 4 (2 cup servings)
372 calories each

Mix:
4 cups broccoli floretes (about one large head), chopped - including some stems
1/2 cup shredded carrots
1/4 cup chopped onion
1/2 cup raisins
1/2 cup sunflower seeds
2-3 Tbsp bacon crumbles*

Dressing:
1/2 cup mayo**
2 Tbsp vinegar
1 Tbsp agave***

NOTES:
- Mix all chopped ingredients and coat with dressing
* Traditional bacon can be used, as well as turkey bacon or vegan bacon
** Traditional mayo can be used, as well as cashew spread
*** Agave can be used, or honey, sugar, xylitol or stevia

Protein Packed Lunch

One of the ways I diverge from the Vegan path during this 6-weeks is seafood. I'll occasionally eat seafood. For instance, I have tuna for lunch once a week. I have a couple of fabulous recipes I've created through searching and borrowing and tweaking, and they are both delicious and packed with protein.

Crunchy Tuna Veggie Salad
serves 2, 180 calories

Mix:
- 1 can chunk light tuna in water, drained
- 2 Tbsp. onion, chopped small
- 1 stalk celery, chopped small
- 1/4 cup cucumber, chopped small
- 2 Tbsp mayo*

NOTE:
- Split and eat in romaine lettuce leaves
- *If you would rather substitute the vegan cashew spread, you can take out the mayo. I have eaten it both ways, so am presenting both options to you here. If you add the cashew spread, the calories drop to about 150/serving, and you are adding more protein. Sometimes I like to indulge myself with the mayo because I like the consistency better.
-  To up the calories in this meal, you could add 10 saltine crackers for 100 calories, or a 1/2 slice of pita bread for 100 calories, or a piece of dry toast for 80 calories. If you aren't trying to avoid gluten or grains, that is. Otherwise, I would suggest an orange or an apple to accompany this lunch - both just under 100 calories.


Protein Packed Tuna Salad
1 serving, 352 calories

Mix:
- 1/2 can chunk light tuna in water, drained
- 1 hard boiled egg, chopped
- 1 stalk celery, chopped
- 2 Tbsp slivered almonds
- 1 Tbsp mayo, or 2 Tbsp cashew spread (same calories)

NOTE:
- Eat in romaine lettuce leaves
- I thought this combination sounded intriguing but a little outlandish when I first saw it... EGG in my TUNA?! But, yes, it really does work. Try it for yourself to see. I was pleasantly surprised and hope you will be, too. It is filling and packed with protein - especially with those yummy, crunchy nuts in there!

Both of these recipes are great for make-ahead, take to work, eat the next day, ect. They keep well.

image borrowed from recipegreat.com

Salad in a Jar

Today I said I would post about how to make the salad recipes from yesterday easier for people eating lunch from work... The Salad in a Jar concept has been popular these past couple years, and I'm a fan. There are a few tips on how to go about it successfully and I want to show those to you here, while giving you the specifics on how to make yesterday's salad recipes in a quart-size jar.

This photo is from the salads I made when I first learned how to do this. Obviously, from the meat and cheese sticking out at the sides, it was before I started eating lower calorie salads. But, it still gives you a good visual of what to expect.

NOTES:
- The important part about making salads in a jar is putting the ingredients in the jar in proper order. 

     - You want to start with all your "hard veggies" at the bottom. So, in my recipes that would be:         
       onions, peppers, carrots and cucumbers. (For purposes of keeping well, I would chop the  
       cucumbers for the jar, instead of shredding.)
     - The next thing to go in would be the "dressing." So, for the Mexican salad - the salsa, the Greek 
       and lentil salads - the balsamic, and the Asian salad - the Bragg's or soy.

     - Next  you'll want to put in some specific ingredients for each salad... for the Mexi - add the 
       beans, but reserve the avocado to slice fresh into your salad since they brown so quickly; for the 
       Greek - add the olives; for the lentils - add the lentils; and for the Asian - add the oranges, and 
       snap peas. 

     - Then you shove the greens. Fill the rest of the jar up as tight as you can because the less air there 
       is, the nicer these keep.

     - The last thing to go in is anything you want to stay crunchy or free of liquid, so for these recipes   
       I would suggest the feta cheese in the Greek salad, and the almonds in the Asian salad. (You 
       could also just take the almonds in a little baggie and sprinkle them on top.)

- The great thing about layering this way is two-fold: 1) the veggies get marinated in the liquid 
       and it adds a nice punch to the flavor!, 2) when you want to have your salad, you dump it into a 
       bowl and the greens come out first, followed by your toppings. Perfect!

If you take the time to make these on a Sunday, they will keep for the week in  your fridge and you can grab out a new one each morning on your way out the door!

Big, low-cal salads that are not boring...

When I started studying the nutrition plan I am on through Kaia, I was amazed at the SIZE of the salads they recommend for lunch. They each started with 4-cups of leafy greens, and piled on from there! Whole carrots, whole cucumbers, whole peppers and onion, PLUS! 

For a person who likes to eat, but is trying to lose weight, the relief of this is that I'm able to eat enough to not be hungry. Because, let's be real, that's what we all associate the word "diet" with ... hunger. That's one reason I prefer to call it a nutrition plan. That says more about the choices I'm making, not what I'm sacrificing.

Along the way, I have learned to make big, low-cal salads adjusted to my tastes and preferences, essentially creating new salads of my own. Those are what I am sharing with you here. You'll have to sign up and receive a Kaia Kookbook to delve their recipes. ;)

What I've also done is created a "Base Salad" that all my other salads are built on. This gives me 5 key ingredients I know I need to keep in the house - already prepped and cut, if possible.

Base salad = 3-4 cups romaine (1 head), 1 small sweet baby bell pepper thinly sliced, 1/8  cup thinly sliced sweet onion, 1 carrot shredded, 1/3 english cucumber shredded. 75 cal.

Obviously, you can add wonderful things of your own choosing to your own base, or omit what doesn't appeal to you, like onions. I also like to throw in chopped kale or fresh spinach leaves if I have them in the fridge.

Then comes the fun part! Adding protein and extra flavor. These are the four varieties I have on a regular basis, so I'm sure to keep ingredients for them on-hand. (Another reason for having a few formulas to stick to - ease of shopping.)

Mexican: add ½ c. black beans, 1 small haas avocado, ½ c. salsa

Asian: add ¼ c. almond slivers, ¼ c. sliced pea pods, ¼ c. mandarin orange slices, drizzle with bragg’s liquid amino acids (or soy sauce)

Greek: add ¼ c. sliced olives, ¼ c. crumbled feta, drizzle with balsamic vinegar

Lentils: add ½ c. Trader Joe’s precooked lentils, drizzle with 1 T. olive oil and balsamic vinegar

NOTES:
- All of these salads are about 300 calories (including the 75 from the base salad)
- The shredding of the carrots and cucumbers is something I've found really enhances the texture of the salad, so I shred 1 lb of carrots in the food processor at the beginning of the week and store in 1 quart ziploc bag for a quick grab. (One carrot is about 1/2 cup, shredded)
- You'll notice each of these salads avoids using a traditional dressing because, for my needs, they add too many calories from fat and sugar. 
- If  you want to add calories to the Greek salad, an ounce of sliced dry salami is wonderful. I've cut it for the next 6-weeks, but like to add it when I'm off BRIK.
- The pre-cooked lentils at Trader Joe's are in the refrigerated part of the produce section. They are perfectly seasoned and tasty. If you haven't eaten lentils before, they are like small beans in texture and flavor.

I would encourage you to play with these simple recipes and see if you like them, or can change them to make them your own. The key here is finding a few combinations that work well enough for you that they are easy to keep ingredients on-hand for, and quick and easy to make, and tasty enough that you will choose to eat them on a regular basis.

Tomorrow we'll talk about a way to make these even easier for those of you eating lunch from work!

The Mexican Salad.

 (I have to tell you, at first I felt SO indulgent eating this big salad full of avocado! It is definitely one of my favorites.)

The Greek Salad with salami added, off BRIK (if you add it, it is about 100 calories)

Eggs for Breakfast - My two favorite recipes...

Twice a week I break the vegan mode of my diet during these 6-weeks and have eggs for breakfast. I love these good sized, savory dishes that fill me up and getting me revving for the day. Enjoy!

VEGGIE SCRAM

2 eggs, whipped
1/2 Tbsp butter (or your choice of fat - coconut oil might work well, too)
1/4 c. zucchini, julienned or chopped small
1/4 c. broccoli (about 1 good sized floret), chopped
1 sweet baby bell, slivered
1 Tbsp. onion, slivered or chopped small
1/2 tsp. or more of chopped garlic

- Stir fry all veggies in butter until soft
- Make a hole in the center of the veggies and add the eggs
- Stir all together until eggs are cooked through
- Add salt and pepper to your liking

NOTES:
- Since this dish is only 213 calories, it is great to pair with a slice of plain toast if you are eating bread, or a cup of greek yogurt!
- A dash of cayenne pepper over this will really get your metabolism revving!
- Obviously, these are the veggies I choose, but you can throw in whatever you have in the fridge! Spinach and mushrooms would be fabulous, too... Mmmm.


SKINNY HUEVOS RANCHEROS

2 eggs
1/2  Tbsp. butter (or your choice of fat)
1/4 cup pinto beans (try it with chili beans!)
1/4 cup salsa
1/2 small bass avocado

- Fry eggs
- Top with beans, salsa, avocado slices

NOTES:
- For only a few ingredients, this is very filling... it is 343 calories as I make it.

EDITORS NOTE: I thought I had photos of both of these dishes already tucked away, and I was disappointed to find that I didn't. I will attempt to rectify that as soon as possible. ;-)

*one down!

New Blog Name!

As I was talking with a friend over Facebook yesterday about different sweeteners, I happened upon this phrasing in my thoughts: The long haul to healthy. And it struck me - Yes! That is a great way to define the journey that I feel this process to be. It really is about creating new habits and a new lifestyle and that takes time to establish.

So today, in honor of that, I wanted to share a few insights I feel I've learned during my journey so far:
- The difference between self-control and self-discipline... Self-control makes me not eat that cookie. Self-discipline makes me get up and go to the gym. Self-control is about NOT doing, while self-discipline is about the DOING.
- It feels good to be strong. Really good.
- You have to clear a space in your mind for food decisions. Being a mindful eater takes conscious awareness. (Check out the book, "Eating Mindfully" by Dr. Susan Albers if the idea of mindful eating resonates with you.)
- I can still enjoy social eating and don't have to close myself off from that. I can bring my own food choices or choose not to eat at the function and not feel uncomfortable about it, nor do I need to make the ones I'm eating with feel bad about their food choices. We are all in different places on our journey.
- Eating properly (healthy choices with portion control) makes more difference in weight loss than exercising. Exercising is still a key component to the overall goal of being fit, and definitely makes a difference in the long run, but diet is what has made the difference for me in taking the weight off. Even with 4-5 kick-butt hour-long workouts a week, if I eat a 2,000 calorie diet, those workouts simply help me maintain my weight and not gain. For weight LOSS I need to change my eating.
- FEAR = False Evidence Appearing Real. I borrowed that from one of my Dad's old sermon illustrations, but it applies so well to my weight loss journey. If I convince myself (with false evidence) that I won't be able to do something, or fear doing it for the possibility of failure, I have condemned myself to that failure by not even trying. I once said I didn't like to work out... now I love it like crazy. I once said I couldn't ever give up my morning coffee... the lemon water sitting in front of me right now says differently. I once said... a lot of things. But if I wouldn't have kicked those false opinions to the curb and opened myself up to trying different things - to BEING a different person - I never would have stretched and grown into the abilities I have today. (What false evidence do you condemn yourself with that you need to shake off to make healthier choices?)

I hope some of those insights give you encouragement or motivation in YOUR journey. Stay tuned tomorrow for two great ways to eat eggs for breakfast!

Oatmeal with Nuts & Berries! + Heart Lesson: Food as Fuel

Twice a week I like to have a hearty bowl of oatmeal with nuts and berries. It is a far cry different from the oatmeal cooked with milk and topped with brown sugar and butter that I used to eat, though, I'll tell you that!

Here are my two favorite ways to eat it and a few tips on having a healthy bowl of oats!

Blueberries & Pecans

1/2 cup oats
1 cup water
1/2 cup blueberries
1/2 banana, chopped
5-6 pecan halves, broken
1/2 Tbps agave nectar

Raspberries & Cashews

1/2 cup oats
1 cup water
1/2 cup raspberries
1/8 cup raw cashew bits
1 Tbps. agave nectar

NOTES:
- If you are trying for weight loss, making your oatmeal with water is the way to go. If you can handle the extra calories, it is also great to make it with unsweetened coconut milk (creamier) or unsweetened almond milk (nuttier).
- Rolled oats are better than Quick oats and Steel Cut oats are better than Rolled oats... but in the end, the healthy food choice trumps all. If you have quick oats - eat quick oats. The only reason the other things are better is because they aren't as processed, so it is more of a whole food, which gives you more fiber. Fiber leads to you feeling full longer, and having a healthier digestive system.
- When choosing fruits to add in, remember to stick with low sugar fruits like blueberries, blackberries, raspberries, or apples.
- Don't pass up on those nuts! It is a great way to add protein to your day right away!
- The agave nectar can obviously be omitted, or replaced with honey or xylitol or stevia - whatever your natural choice of sweetener is. I only add a bit to the top recipe because the bananas go a long way to sweeten that one, and I add more to the lower recipe because the raspberries are tart. I find that adding a bit of sweet makes this oatmeal more palatable - like I said, making oatmeal with water tastes quite different than making it with milk, butter, and sugar. But if you find a way you can make yourself eat it, do it.

Heart Lesson: Sometimes you make yourself eat something that is a healthy choice, not because it is delicious. Food is fuel. Believe it or not, once your body detoxes from sugar, the seeming plainness of this dish will eventually be much more appealing. At first I made myself eat this because I knew it was a good choice. Now, I actually enjoy it. When I started eating healthier, I thought I was going to have to learn to not enjoy food - to not like it as much as I did... Wrong! I have just learned to enjoy food in a different way. I still enjoy it, but the pleasure of it doesn't control me as much as it did once. I'm still learning and changing on this journey, but this is one of the most important factors for me.

EAT TO LIVE; DON'T LIVE TO EAT.

The Benefits of Lemon Water

I'll take a venti-double-skinny-tall... lemon water, please. Hold the whip.

Indeed, it is true - I've given up coffee for my six weeks of clean eating and detox. So far, so good - no headaches. But, I do love a warm beverage in the morning. So I have opted for hot lemon water (I also love mine with slivers of fresh ginger in it). I sip on it for a while, then dump the lemon wedge and ginger disks into my water bottle and use it in my ice water all morning.

Europeans have been drinking hot lemon water for centuries. There are many benefits to drinking lemon water - the web is full of them. I liked this list from www.mindbodygreen.com.

BENEFITS OF LEMON WATER:

1. Boosts your immune system 

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.

2. Balances pH

Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.

3. Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it's easier to make the best choices for myself the rest of the day.

4. Aids digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.

5. Acts as a gentle, natural diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin

The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

7. Hydrates the lymph system

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration!

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don't be surprised if you begin to view mornings in a new light.

Credit: Ashley Pitman

http://www.mindbodygreen.com/0-4769/Why-You-Should-Drink-Warm-Water-Lemon.html

TIPS for Green Smoothies & "MUD" Smoothie Recipe

Day 1 of my 6-week BRIK session finds me with a green smoothie in my hand. Around here we call it a "MUD" Smoothie, since that's what my kids said it looked like I was drinking...

I used to say, "I'm not a smoothie person," but when I took myself out of that box and opened up to the idea of drinking healthy smoothies I found I have liked it. I especially like my "MUD" Smoothie that I have perfected over the past year. I drink it every other morning. Here is the recipe for it, and what I've learned about green smoothies.

"MUD" Smoothie (AKA: Blueberry, Spinach, Chocolate Smoothie)

10 oz. water
1 large handful of spinach
1 cup frozen blueberries
1 frozen banana, broken into chunks
1 scoop chocolate protein powder
1 scoop Green Boost

* Blend water and spinach first for 45 seconds
* Add remaining ingredients and blend another 45 seconds
* Makes 20 oz. 
* 325 calories (275 with 1/2 banana)

NOTES for making HEALTHY SMOOTHIES:
- Use 1-2 cups of dark leafy greens (spinach, kale, etc.). Otherwise you're just making a fruit shake. ;)
- Blend liquid and greens first to make a "juiced" liquid before adding everything else. The greens blend down better this way.
- For weight loss, use water as your liquid. For lower weight, but more calories, use almond or coconut milk. For adding weight, use milk or add yogurt.
- Use low-sugar fruits such as blueberries, blackberries, raspberries and apples.
- To help your spinach last longer, freeze it. I use a 5-lb. bag from Costco and split it into 20 quart-sized zip-lox bags rolled up tight in a tub in the freezer. No blanching. Just stuff a handful in, roll up tight, zip and freeze. No more slimy handfuls of spinach left at the bottom of the bag to throw out.
- Add protein for longer lasting fullness and increased nutrients. A couple scoops of almond butter works for some people. I prefer to use Garden of Life Raw Protein powder from 13 different plants. This video from Chris Beat Cancer is a great evaluation of several leading protein powders. It is what led me to choose Garden of Life.

- Green Zone is my favorite addition to my smoothies that I just found at our local nutrition and supplement store last fall. It is a highly concentrated blend of 50 different super foods, including your probiotics and great things like blue-green-algae. It also has a hint of xylitol (plant based sweetener, low glycemic index) that adds a nice sweetness to the smoothie. I won't have my smoothie without it. I can tell the difference on mornings I don't have it. I feel so good when I'm using it. Good stuff. (Also comes in Berry flavor.)

I feel like I've learned a lot about truly healthy smoothies in this past year, and have perfected my MUD Smoothie so much that I like to have it several times a week. Again: high sugar fruits + milk + no protein or greens = dessert, not healthy smoothie. :)

EDIT: PS - No, you can't taste the spinach. ;)

Snack Time! Keeping your metabolism revving... Or not?

Well, here I am doing research on all things that keep your metabolism revving, and of course we all hear that snacking intermittently throughout the day is the ticket to doing just that, right?! According to a pretty convincing article I found, it seems like this may be a well purported myth. Check out the link and see what you think for yourself, but the one benefit he does point out is that snacking might just help you not be ravenous at the meal table, helping you not overeat. I'll take it!! Let's talk about snacking!

Here's the link to the article if you'd like to see for yourself what Ben Greenfield has to say. (The article will open in a new window.)

For the next six weeks, my snacks will be taken around 10am and 3pm: mid-morning and mid-afternoon. I'll also be sticking to snacks that are about 100 calories since my focus is weight loss, so I'll be choosing snacks that are nutrient dense and high in protein so I don't squander those precious calories!

My morning snack options usually consist of nuts or apples... My nut of choice is raw almonds. A half-ounce of almonds (about 12) is only 80 calories. (If I want to boost that snack time to 100 calories, I might put a little drop of organic honey on each one as I eat them. Total treat, and only 30 calories.) Raw almonds have wonderful weight lost benefits you can read about here, including reducing food cravings.

My other morning snack option is to chop a medium fuji apple, and sprinkle it with ground cinnamon. Also 80 calories. I like chopping the apple because it takes me longer to eat it than munching on wedges, and in-turn, I am more mindful of my snack and I enjoy it more. I'll talk below about why cinnamon is beneficial, but I have to say - I balked at the idea of sprinkling just plain cinnamon on my apples at first, and now I can't get enough of it. You never know until you try, right?!

My afternoon snacks are usually a hard boiled egg (here's where you see me leaving the Vegan path, obviously), or veggies and hummus. When I have a hard boiled egg I eat it with a delicious spicy cashew mayo I make (recipe below) that helps up the calories from just the 70 for the egg. With my carrots and cucumbers or celery I eat a zesty garlic hummus that I whip up at the beginning of the week (recipe below)!

Occasionally I will throw in a 1/2 grapefruit to the morning mix, or a half-smoothie. In the afternoons I might also mix it up with a 1/2 apple with almond butter (treat!) if I didn't have an apple that morning.

***

As I was reading up on what revs your metabolism, I came across a few foods that do just that... So whether you're snacking, or at meal time, if you can add these wonderful spices into your meal - it could help!

Ginger - "ginger help(s) to control the digestion process by absorbing the necessary nutrients into the system and inturn regulates the metabolism cycle."

Cinnamon - "Cinnamon seems to improve fat cells' sensitivity to insulin, prompting them to recognize and respond to it better and, thus, process sugar more efficiently."

Cayenne (or any other hot pepper) - "Spicy peppers, which include cayenne peppers, cause the body temperature to rise. When the body temperature rises it needs to be cooled, and you burn more calories when the body is forced to go through a cooling process."

Garlic - "Garlic has the ability to break down fat, increasing metabolism."

***

On to the good stuff! Here are the recipes for my favorite spread and dip. Both great for lettuce wraps or dipping veggies, and both packed with protein!

Spicy Vegan Cashew "Mayo"
Credit: Detoxinista

Ingredients:
- 1 c. raw cashews (soaked for 2 hours, then drained)
- 6 Tbsp. water
- 3 Tbsp. lemon juice
- 1/2 tsp. salt
- 2 soft Medjool dates
- 2 tsp. Sriracha hot sauce, to taste

Directions:
- Blend first 5 ingredients in blender until smooth
- Transfer to pint sized jar and stir in hot sauce to taste
- Let chill at least 1 hour to let thicken and meld flavors

Notes:
- Makes about 1 pint jar (2 cups). 1 serving = 2 Tbsp = 54 calories
- Lasts about 1 week in fridge
- Medjool dates can be found in your grocery store produce department (I found them at Safeway)
- Since you are grinding these cashews and not snacking on them, lower grade cashew pieces are acceptable and less expensive. I find mine in bulk at our local WinCo for a fraction of the cost of snacking cashews. Remember, they must be raw for this recipe to work.
- This recipe does work well and is still enjoyable without the hot sauce.

Zesty Garlic Hummus

Ingredients:
- 1 can (15 oz) chick peas (AKA garbanzo beans)
- 1 Tbsp (4-6 cloves) chopped or minced garlic (fresh or jar)
- 1/3 c. tahini (ground sesame seeds)
- scant 1/4 c. lemon juice
- 3/4 tsp. garlic powder
- 1 tsp. onion powder
- 3 Tbsp. water (or liquid from bean can)

Directions:
- Puree all ingredients in blender or food processor
- Add water if needed to get desired consistency

Notes:
- Makes about 1 pint jar (2 cups). 1 serving = 2 Tbsp = 49 calories
- I find that when I add the liquid from the beans it is a bit too runny and I like it thicker, so omit the liquid at first to see how it is setting up, then add what you need as it blends.
- Tahini can be found in your local grocery store on the international foods aisle.
- If you are going to make this on a regular basis, Costco carries 8-packs of garbanzo beans and they are much more cost efficient.
- Add as much garlic as you like!

***

I hope you try and enjoy these recipes, and that they help you make healthy snacking choices. Let me know what your healthy morning and afternoon snack choices are!

The Importance of Tracking

Today I'm gearing-up for the BRIK Orientation at my Kaia gym. Tonight we will all gather and discuss what goals we are going to set for the next six weeks, and pow-wow about clean eating. We will also be weighing, measuring, and taking before and after pictures.

*groooooaaannn*

That is the typical reply I receive from others when I mention weighing, measuring and taking pictures. However, I don't mind it. And I'll tell you why - - I find extreme value in it for motivational purposes. Let's break down four different types of tracking and their specific value.

In addition to weighing, measuring and photos, I also track my eating through a handy app on my smart phone.

Weighing: "Don't trust the scale!" "Throw it out the window!" "Muscle weighs more than fat!" All these and more I hear on a regular basis from haters of the scale. I understand and agree with the essence of these messages - you certainly can't hang all your hopes on this little flat square. However, in balance, I believe it is a useful tool. I actually weigh every day. Yep. And here's why... I like to see the fluctuation in numbers and understand where that's coming from and that it can be okay. It makes me aware. It makes me think about what my body is going through and how I'm eating. And it is motivating! If it is a good number day - I am motivated to keep doing better. If it is a bad number day - I'm motivated to get back on track. For me, it is a win-win. But I have to keep the right mental perspective about it. Good number days aren't excuses to go whole-hog, and bad number days aren't excuses to throw in the towel. Once it ceases to motivate me, I will cease to step on it each  morning.

Measuring: Here is where the slack gets picked up. It is true that even when the numbers on the scale won't budge, you can be changing the proportion of your body as you get fit. Measuring can show you this and be an extremely huge added motivator. Or you could slip on a pair of jeans. That's another great way to tell your body is changing. Overall, though, I like numbers. And I like to look at my chart that spans a year and see that even though my waist is still in the upper 30s, it used to be near 50-inches and that's awesome. Tracking numbers shows you your overall success. Talk about motivating!

Pictures: Oh, ladies. You really are more beautiful than you think. So many hate having their pictures taken. I always tease with them - push out your belly and look really snarly and angry in your before pictures, so you can then suck it in a give a glamorous smile in the after picture and look all that much better! I kid, I kid. But, really - what a useful tool. Not many of us own or use a full length mirror these days, or stop to look at the proportion of our bodies from a neutral vantage. These photos can be a real eye opener - especially over time. I'm excited to compare tonight's photos with ones from three months ago and last year. More motivation!!

Diet: Tracking what I eat on a daily basis is my ultimate motivational tool. I use (and LOVE) the myfitnesspal app - which you can also use online on your computer if you don't have a smart phone! This handy app let's you add what you ate as it pulls up hundreds of choices from a data base with all the nutritional information already there. For instance, if I had a muffin from Costco for breakfast (heaven forbid), it already knows that those suckers are 700 calories each! Oops. Maybe I'll cut it in half... Those are the types of choices you can be empowered to make with the knowledge in MFP. I also love that you can add your own recipes and know exactly how many calories you're eating in your homemade food. It is also a great accountability tool since you can leave your food diary open for your friends to stop by and see. They can message you and give you praise for your good choices, or encouragement to get back on track. Lastly, and this is my favorite little part... At the very end of the day, I click on a button that says, "Complete entry" and it tells me: If every day were like today, in 5 weeks you would weigh: ###. Those numbers excite and motivate me more than anything! Because while I may not see that number on my scale tomorrow morning, I know that if I keep exercising and eating the way I did today, I will get there in a month! Amazingly motivating!!

So, there you have it. Four ways to track, and why I find them important for motivation. I hope you're convinced enough to begin tracking in at least one of these ways. If you're serious about losing weight and committing to good choices I believe these things can be useful tools for you. If you make an account on myfitnesspal, look me up under cjalonen. I'll be your friend.

Planning and Prepping! Prepping and Planning!

Organization is a big part of being successful for me. If I plan my meals out, post them on the fridge, and be sure to have all the proper ingredients on hand, there is a lot less chance I'll make a poor choice at the last minute. Of course, they have to be things I know I'll like and eat - with the occasional new recipe thrown in here and there for variety and adventure!

The last two days I have sat down and looked at what has worked for me in the past, and perused Pinterest for any new recipes I want to tack on. I broke down my day into breakfast, morning snack, lunch, afternoon snack and dinner and concentrated on each of these at a time. Then I basically set myself a rotation of meals I know are fairly easy that I enjoy. I allowed Saturdays for playing with new recipes at breakfast or lunch, since I'm more likely to have more time on those days - don't need the stress of new recipes on a week day.

Over the next two weeks I'll share these rotations with you and give you several good recipes to try. Next week will focus on breakfasts, while the following week will be lunches. I'll talk to you about snacks on Friday - and the importance of keeping your metabolism revving! Lastly, I'll sprinkle the dinner recipes throughout the coming weeks.

Surprisingly, dinner recipes have been the hardest challenge to find a wide variety of. I can handle a rotation of the same several meals for breakfast and lunch, but for dinner I want a wider variety and only wanted to have the same meal every two to three weeks. I have found thirty unique recipes (without meat, dairy, or grains) - ten of which will be new to me, so that will be fun!

I wanted to give you something to use so you could attempt some planning on your own, so here is a snap shot of the planning sheets I'll be posting on my fridge. (And a little sneak preview of some meal ideas!) The top sheet is my breakfast, snack, lunch, snack rotation that will stay up all six weeks. The bottom is my family's social calendar, which I post my menu on so that I can see what we have going on when I plan the meals - I don't want to be trying an elaborate new recipe the same night we have a band concert to attend!

(If I can figure out how to post a simple blank template here for you to download, I will do that.)

Finally, I sit down with my handy dandy new ShoppingList app (by hensoft) and go day-by-day, meal-by-meal, and think through all the ingredients that will be needed. This can be the mind-boggling part, because if you bought coconut milk for one recipe, you already have it for another if you didn't use all of it,  so do you have enough... yadda yadda yadda - it can be a bit much. But if you write it all out in front of you, you should be able to see it at a glance and then you can go through and enter it into the app to take with you to the store! (This app is wonderful because it lets you put the prices in and holds them for you so as your list grows, you can see how much you will be spending and budget accordingly.)

The other part that can be confusing about shopping - especially when you are shopping for clean eating items - is where you can get them. Admittedly, I do go to four stores each month to make sure I get what I need. There are certain things like frozen blueberries, fresh spinach, and almond milk - that are best at Costco. But zucchini, ginger, avocados and coconut milk - I get at Trader Joe's. Then Safeway is reserved for other produce I need a lot of, but not as much as Costco, and don't want to spend the TJ's price... like oranges, broccoli, sweet potatoes, and apples. The last place I go is Maxx Nutrition, our local supplement store, for plant based protein powder, unsweeted coconut, xylitol sweetener, and pure maple syrup.

TAKE AWAY: The real lesson here is this... No matter how much planning and prepping (prepping and planning!) you do - - You must submit yourself to the plan. All the lists and shopping and stocking in the world will not make you choose the salad over the burrito when you are hungry. You have to give yourself over to this plan - submit to it - and truly decide that this is what you are going to commit to without excuse. This is the heart lesson. This is the harder part. This is the part, in my opinion, that needs prayer. Because sometimes food issues are bigger than us and we need divine help to conquer them. I know I did. (And do!)

So, take a deep breath, plan out some meals (maybe just start with a week at a time if this is new to you, or outside your comfort zone), say a prayer, and commit.

If you try this, or have questions about what worked for me - please let me know in the comments below!

Reviving the blog!

I have shared on Facebook over the past year about my weight-loss journey. I have lost 50-pounds, and am half way to my goal!

Along the way I have learned many things about myself, about fitness, clean eating and my relationship with food in general. I receive a lot of messages, phone calls and questions these days about what I've learned and what has worked for me.

As I enter into another period of clean eating, I'd like to revive my blog for this specific purpose. I'll share with you how things are going and what I'm eating each day, as well as recipes so you can try it, too!

The program I am on (KAIA F.I.T.) works on a rotation of 6 weeks of clean eating, 11 weeks off, three times during the year. In the year I have done this, I have lost between 11-20 pounds during these clean eating times.

The goal for me, as I always choose the highest level of the nutrition plan (workouts and nutrition plans are leveled in Kaia to meet each different person's needs and goals), hoping for the most results, is to go completely Vegan during this time. I cut out bread, meat, dairy and sugar. I get a lot of shocked reactions from many people viewing this as extreme and unhealthy.

If you do the research, though, you will quickly find that there are many delicious and healthy food options on this type of plan that not only meet, but exceed, all your nutritional needs - without having to eat meat, dairy or processed breads.

You'll notice over the weeks, though, that I do add an occasional egg or even fish dish. I have learned by now that, for me, the real culprits of blocking my weight loss and damaging my health are mostly breads and some dairy products.

I hope you'll join me here over the next 6-weeks and that you'll get some inspiration, motivation and ideas for eating or fitness that will help you!