Monday strikes again.

You've had the best, most relaxing weekend full of fun and all things enjoyable. You have accomplished everything that ONLY you have wanted to do: you've slept in, lounged around your house, enjoyed church, maybe had the ultimate beach experience, enjoyed friends, family and life to the fullest, but then the worst thing happens. Monday strikes AGAIN and its back to the grind. Your 40 hour work week is waiting for you with open arms. If you are anything like me, then you would agree that Mondays can be the absolute worst. However, you can improve those dreaded Monday's by adding a little exercise to your day. Exercise relieves stress and helps to improve your mood.

When discussing exercise with people I often hear people say, " I would exercise, but I don't have time in my day" or "I would exercise, but I don't know what to do".

 

First of all, let's do a little math:

There are 24 hours in a day.

-8 hours for sleep

-8 hours for a full time job.

-3 to 4 hours for cooking and eating; breakfast, lunch and dinner.

 Depending on the person, they may vary. Regardless, this leaves one with 4 hours during the day to complete those "extra" things in life. Therefore, why wouldn't you do something constructive for at least 30 minutes, like exercise?

 

Exercise allows you to be as creative as you want. Sometimes people don't know what to do or what a specific exercise might look like? Well thank goodness for living in a technological world...the Internet is your friend, so use it! Both Google and Pinterest can solve all of your exercise questions. However, deciding where to begin when it comes to exercise can sometimes be confusing and difficult. Most women begin working out to lose weight. With that being said, cardio is a great place to begin. Cardio helps to shed fat for a slimmer body. When I first began working out, I learned that having a workout plan was really quite helpful! Having an idea of what you are going to do before you do it helps you not feel so overwhelmed. It provides you with exactly what you need without having to decide what to do next. The cardio workouts above to the left and right are great workouts that are sure to leave you sweating and maybe even a little sore. Remember, being sore is a GOOD thing. It means you have accomplished something, you worked hard and are gaining muscle.

 

Whether it is cardio, arm day, leg day or shoulder day, exercise is not only your friend, but can help you escape the dreaded madness of manic Monday. So why not try exercising on Monday, you might just enjoy it.

 

Here is a daily workout plan that I found on Pinterest quite some time ago. Happy Exercising!!

 

 

 

Giants

This morning during my devotional time I was reading through 1 Chronicles 20. In summary, it discusses the capture of the city of Rabbah and how war broke out with the Philistines, in which there were many giants. As I read, I thought of how much fear, boldness and determination would be needed in order to take on a giant.  In verse 6, the Bible describes one of the giants as having 6 fingers on each hand, along with 6 toes on each food. Can you imagine facing not only a giant, but a polydactyl giant (how terrifying). Giants are known to be strong and exceptionally large. Yet, Goliath, as well as his descendants were able to be conquered. When I think about life, I think about how difficult it can be with so much happening around you. I think about how sometimes I feel like there are problems and things in life that are too strong, difficult and large for me to do on my own, but with God, optimistic people and exercise, you are able to CONQUER anything. With so much going on, why not use exercise as an outlet and way of stress relief?!

Lifestyle change is difficult and takes strength, motivation and inspiration. First of all, getting into shape and becoming fit is especially difficult when you are constantly comparing yourself and your progress to others, so STOP IT. Have you and your husband or boyfriend decided that you were going to lose weight and he drops 10 pounds in a matter of a few weeks, while you're stuck with only losing that "measly pound"? Although its both annoying and frustrating, don't let this be an added giant in your crazy life.  Women are designed to possess ten percent more body fat than men (you can thank those child bearing hips), but also their metabolisms are much faster. Combine the two and it tends to allow men to burn calories and lose weight more rapidly than women, so its biological. There's really nothing you can do about it, besides accept it and not compare yourself to a man. Also, accept the fact that you are not only unique and beautiful, but "fearfully and wonderfully made" (Psalm 139:14). However, God does NOT make us unhealthy we do that to ourselves. He gives us different body frames, but we mold and add our own aspect of healthy or unhealthy. So how exactly do you get healthy....it's quite simple---exercise.

Habits form in a matter of two weeks, so if you exercise consistently for two week you have a great shot at exercise becoming a part of your daily routine. Exercise is actually quite a powerful thing.

• It increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.
• Exercise produces a relaxation response that serves as a positive distraction, which literally helps stress from giants in our lives become smaller.
• It's really not that difficult to find 30 minutes to exercise--there are 24 hours in a day, that leaves you with 23 and 1/2 to do anything else.
• walking, jump roping, taking your kids to he park, riding a bike with your kids, an "at home video", Pinterest workout or the gym (just choose one and do it).
• Exercise strengthens the muscles and joints and reduces your odds of diseases as you age
• Exercise allows your heart to pump blood through your cardiovascular system more effectively and less plaque builds up around your heart.
• You can eat more food (who doesn't love that)
• You lose weight and that "once in a while "treat" day" doesn't seem so bad.

There are so many other benefits to exercise, so why exactly wouldn't you choose to exercise and work on being the best you that you can be?

Garlic, Lemon Pepper, Creole, Cumin--OH MY!

Whoever said eating healthy had to be boring was incredibly incorrect. People have a fixated perception of eating healthy. The perception is, if it's not chicken, some kind of salad or water you can't eat it. Eating healthy can be so much more than that, if you allow it to be.

I've always heard people say "variety is the spice of life". I believe a variety of SPICES contributes to "the spice of life". By adding seasoning to your food you can not only be healthy, but also enjoy the food that you are eating without necessarily thinking of it as a "healthy" food. Some people are concerned because they hate vegetables. My response is, just add seasoning (just as long as it does not have added sugar).  By adding a little seasoning to you food, you will be quite surprised at just how yummy even a few brussel sprouts can be.

 

When I discuss cooking with people, I often get the same reactions, which includes: "Ergh, I hate cooking", "I don't have time" or "I just don't like cooking". However, it can be simple and it's really a great way to channel your inner creativity. People, at times, have trouble waiting around while their food cooks on a hot stove, but what if I told you cooking on your stove is actually quite overrated. Owning a Crockpot, is like a small gift from Above.  All you need to do is add your ingredients (meat, vegetables or seasoning) in the morning and keep it on low throughout the day. Also, being able to utilize your oven is a great way to cook. It only requires you to prepare your foods in a baking dish and turn the oven on (oh, and don't forget to set your timer).

 

The idea of eating has been swayed due to sit down and fast food restaurants. Restaurants are meant to be occasional and treats to reward ourselves.  But instead, they are often abused by people eating out more frequently than cooking at home, which in turn creates an unhealthy lifestyle. There are so many benefits to cooking at home, which include: budgeting, health and food safety concerns. By cooking at home, one can usually get more BANG (from the seasoning)  for their buck. Also, when going out to eat, you do not have control of how your food is prepared or cooked. This can be problematic in the aspect of your health, but also in the sanitation of the food. By cooking at home, I know what goes into and onto my food. A home cooked meal can also benefit your family by providing you with a time to sit, eat, and enjoy one another's company after a long stressful day at the office.

 

My challenge to you is:

1. Be creative in the kitchen.

2. Don't be afraid to try new things (you might enjoy them).

3. Eat MORE home cooked meals

4. Don't let something small like cooking steal your joy, most everyone has to do it, why not enjoy it.

 

 

*Below are several recipes that are both delcious and legal in the realm of Whole30/Paleo lifestyle.

 

 

Slow Cooker Mocha-Rubbed Pot Roast Recipe 

 

Prep time: 20 mins

Cook time: 6 hours

Total time: 6 hours 20 mins

 

Ingredients:

 

For the Mocha Rub (you will have extra)

• 2 tbsp finely ground coffee beans
• 2 tbsp smoked paprika
• 1 tbsp black pepper
• 1 tbsp cocoa powder
• 1 tsp Aleppo pepper (or sweet paprika)
• 1 tsp chili powder
• 1 tsp ground ginger
• 1 tsp sea salt

For the Roast

• 2 lb. beef roast (I used grass-fed chuck)
• 1 cup brewed coffee
• 1 cup beef broth
• ½ an onion, chopped
• 6 dried figs, chopped
• 3 tbsp balsamic vinegar

Instructions

1. Prepare the mocha rub by mixing together the finely ground coffee, smoked paprika, black pepper, cocoa powder, Aleppo pepper (sub: sweet paprika), chili powder, ground ginger and salt in a small bowl. You won't use the entire batch if you're making a 2-pound roast. It stores well in an airtight container.
2. Pat the beef roast dry with a paper towel. Spoon 3 to 4 tablespoons of the mocha rub mixture over the roast and rub it in well with your hands.
3. Combine the brewed coffee, beef broth, onion, figs, and balsamic vinegar in a blender. Puree until liquified.
4. Pour the liquid into the crock pot and place the roast gently on top.
5. Cook for 5 to 6 hours on low.
6. Remove the meat and shred with two forks. You can then boil the liquid until it reduces and thickens or simply serve as is. Adjust seasonings with salt and pepper to taste.

 

 

 

Thai spiced turkey burgers

Ingredients



I, in the past, have left off the Paleo bread and avacado and

added more lettuce and some tomato, along with a little mustard.



• 1 pound ground turkey
• 1 egg
• 1 small zucchini, grated
• 1 red chilli, diced
• 1 bunch green onions, diced
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• ½ teaspoon sea salt
• 1-2 tablespoons coconut or olive oil
• Optional: 4 – 6 slices of paleo bread, 4 – 6 lettuce leaves, and one avocado, sliced

Instructions

1. Combine all ingredients except sesame oil in a large bowl, and mix together well using your hands.
2. Form 4 – 6 patties, and place on a plate.
3. Heat sesame oil in a frying pan over medium-high heat, and fry each patty for 5 minutes on each side or until cooked through.
4. Serve each patty on top of a slice of paleo bread and a lettuce leaf, and top with avocado slices.

 

Here are many more great recipes. Enjoy!

3.2.2925



Prime Rib and Oreos

 

Food Fact 1: Unhealthy foods are delicious

Food Fact 2: Unhealthy foods are the most difficult to give up.

Fact 3: You can't "out exercise" poor food choices and see extreme results.

 

Everyone knows that these above statements are true, regardless of your love for sweet tea, chocolate donuts, fast food, Gigi's cupcakes (my personal favorite) or even peanut butter. However, why is unhealthy food both delicious and difficult to say NO to. This week many people have asked, "what exactly am I suppose to eat to be healthy and lose weight"? First of all, I think its very important to have a grasp on why these unhealthy foods really are so difficult to stay away from (satiety and satiation).

 Satiety  is when you digest and absorb enough nutrients, as well as calories, to satisfy your body's needs. Satiation occurs in your brain and is based on the smell, taste and texture of the food, or "your perception of fullness".  Take for example, prime ribs and Oreos. Prime rib contains nutrients you need, such as protein and healthy fats. On your first bite you think "THAT'S FANTASTIC", on your second bite you think "this is SO good", but by your tenth bite it becomes less appealing to you. Thanks to it's nutrients, your body is beginning to tell you that you have had enough and you are full (satiation). Because prime rib is natural and great in nutritional value, it tends to take longer to eat than processed food; this provides your brain an opportunity to realize that you're being nourished (satiety). Oreos on the other hand are quite different. They lack nutrients. They contain no protein, full of sugar and flavor-enhancing chemicals and loaded with added fats.  Oreos are usually eaten quicker than prime rib would be, which gives your brain no time to consider the amount of nutrients being provided for you body, which by the way is NONE. This does not provide enough nutrition to induce satiety or satiation, which results in you eating 12 Oreo cookies, instead of one or two, as you had planned.

I'm not going to lie and tell you that turning your sight to healthy food is easy because its not, especially when unhealthy foods tend to emotionally stimulate us by the use of triggering memories and feelings. Plus, unhealthy, processed food is EVERWHERE. But you can change and redirect your eating habits. You may PANIC and think, "there is no way in the world I can give up [fill in food]", but I assure you it's possible and you CAN do it! You will be able to better appreciate natural and healthy foods, but most importantly you will NOT be controlled by food any longer. "Don't live to eat, eat to live."

 

Below is the guideline I have followed throughout my lifestyle change:

 

 

*So whether you eat or drink, whatever you do, do it all for the glory of God. -1 Corinthians 10: 31

We all know our body is a temple, so think to yourselves is making the choice to put [fill in food] in my body benefiting me or my walk with Christ? 

 

-Prime Rib and Oreo reference are from the "It Starts with Food" book.  

 

Healthy is right at your finger tips

     A year and a half ago, Jillian Michael's, herself, could have told me that eating healthy, working out and understanding how important fitness is was right at my finger tips. Honestly, I don't know if I would have believed her  At the beginning of 2014, I began to realize just how unhealthy I was. My coworkers, who were in their 50's, wanted to begin walking 1 to 2 miles on our lunch break. I remember not really being excited about it, but realizing that it would possibly be beneficial to my health, so I humored them and began walking. The first week, I regretted ever agreeing to this. I huffed and puffed as they walked and talked without any trouble. I was embarrassed, angry and envious that these much older ladies were out walking a 23 year old. I realized that I had to do something about this.  As May rolled around, I weighed and had surprisingly lost ONLY 10 pounds. That month, the Health Department offered free exercise classes for women, so I decided to do each one. I participated in Zumba, Step, Yoga, Aerobics and even Tabata. I loved it and saw results throughout the month. As time went on, I continued to drop a little bit here and there, but my weight still fluctuated. After May was over and there were no more classes being offered, I realized it was all up to me to make the changes I wanted to see. I began working out with two lovely ladies (Jacqueline and Heather) at the gym, where we did CARDIO, CARDIO and MORE CARDIO. Throughout this time, I ate fairly healthy, eating low fat and counting calories. By the beginning of December I had lost around 30 pounds and had gone down a pants size. I had seen changes in myself that I never thought I would see. Not just in my size, but in how well I felt. I, actually, looked forward to going to the gym in the afternoons, which I NEVER thought would happen. I was both motivated and inspired by the results I was seeing.

*In between these pictures, I had lost about 30 pounds, but my weight continued to fluctuate.

     Each year for Christmas, my coworkers and I exchange gifts. It never fails that the gifts that are exchanged are personable and pretty fantastic, which are the best kind.   However, this year I opened one gift and thought, "Oh Lawd, of everything I could have received, a book about health, not even an enjoyable book. A book for Christmas, who does that....REALLY." After a few weeks of it sitting on my kitchen table, I decided to give it a try. "It Starts with Food" ended up being insightful and quite amazing.  The book explains the unhealthy relationship that people have with food and explains a Whole30 lifestyle. The book intends for people to eat what nature has provided for us.  For 30 days, I ate and did exactly what the book told me to. I saw changes in my mood, behavior and my body in just days. By the end of my 30 days, I had lost a total of 25 pounds.

*After my 30 days of Whole30

     Basically, I want this blog to motivate and inspire women. Throughout this year, I have learned so much about my strengths, my weaknesses and the importance of health. This is something that I want to share with others because it I s not only important to be healthy, but it is important to feel confident and happy with yourself when you look in the mirror. Finding the motivation and time to exercise and eat healthy can be difficult, but I want to share how truly simple it can be!

*This is about 5 to 6 months of conforming to a Whole30/Paleo lifestyle.

"People today have a difficult time eating healthy, because food today is so processed. People sometimes oversimplify food and say things like, "I eat whole grains for fiber" or " I drink milk for calcium", but the reality is that all whole, unprocessed food is a rich, complex blend of the nutrients (that's all you need). " -Dallas and Melissa Hartwig 

60% of your weight is determined by the foods you eat, 30% of you weight is determined by the amount of exercise that you do and 10% is determined by your genetic make-up. We are able to control 90% of our body image, so how will you begin?