Want to get more whole-based plant foods into your diet? I highly recommend watching Forks Over Knives Presents: The Engine 2 Kitchen Rescue on Netflix. LOTS of practical help for cleaning out your pantry or fridge ( i have some work to do! LOL,) grocery shopping and then walking through how to make delicious every day foods. He actually walks two families through the whole process. My goal is balance, but I've noticed I'm not there yet from my food diary lately. I'm really excited to add some variety to our family meals and to start getting us all regular, healthy and happy. Here are some recipes from their website... bon appetit!
http://engine2diet.com/recipes/
Showing posts with label Healthy Options. Show all posts
Showing posts with label Healthy Options. Show all posts
Friday, January 2, 2015
Sunday, December 21, 2014
40 LBs LOST!!!
A lot of great things happened this week, but one that I am especially proud of is hitting the 40 lb MARK on my WEIGHT LOSS! I haven't "dieted" or used diet foods. I haven't counted calories or points. All I've done is changed my eating habits so I eat more vegetables, fruits, and whole grains. I still eat about one animal product a day, but that's it and then I'm free to eat many more nutrient-rich foods. It has been such a blessing in my life to move more easily and be healthier. I've reached my goal of teaching dance and enjoy yoga at night before bed, things I used to dream about but didn't enjoy. With an eating disorder in my history i worried my efforts might trigger a relapse. But i believed i could lose weight in a healthy way, and i did! If you want to lose weight but can't afford diet foods or weight loss programs, don't worry. You can still do it! It will be gradual-it's taken me about 2 years! There were weeks I gained weight back. Then i would get discouraged and want to binge and give up. But I stuck with it. And in the end it made a difference. And actually, this isn't the end...it's the beginning of a new, healthier chapter in life.
Friday, October 17, 2014
Our Birthright...A Healthy Body
Has it really been that long since I've written here? CRAZY! But it's true. It's also a true that it's always a good time to get restarted again...
I had a spiritual "aha" moment today about nutrition. As I tucked my kids into bed I told them a Bible story, like I often do. Tonight I taught them the story of Jacob and Esau. If you remember, Esau was older and meant to have the birthright from his father, Isaac. But he did not value it. And one day, after a long hunting journey, he came home tired and hungry. Jacob had food ready and Esau wanted it. He wanted it so much he willingly traded his birthright for it. In the end, Jacob received and valued the birthright and Esau was angry and bitter, and lost a wonderful gift.
I explained Esau was in the position to receive an eternal blessing, one that would affect generations of his family. Instead, he valued something else more. In this moment, he valued food more. He didn't see the bigger value of the birthright and what he could do with it, but instead gave in to the Natural Man.
I was having an "I'll start eating right tomorrow again" night. I had been planning on having some yummy Costco taquitos after the kids were in bed. But after remembering this story and really feeling it in my heart I new I didn't need to do that. I was full enough and didn't need to splurge. I wanted to value the gift I've been given.
I don't want to be like Esau. I don't want to give up my birthright, a right to a healthy, happy body to use in this life. My body is a temple. Would I give up a healthy body for some salty, savory foods? Would I trade my right to physical and spiritual happiness for a plate of food the Natural Man would tempt me with? I have before. I don't want to anymore. I'm trying not to. I'm trying to stay balanced and not give in to eating for comfort or because of boredom. I'm worth more than that.
It's not easy, but it is MORE than worth it. And with the help of the Holy Ghost and trust in my Savior, I can do it.
Love,
Eva
I had a spiritual "aha" moment today about nutrition. As I tucked my kids into bed I told them a Bible story, like I often do. Tonight I taught them the story of Jacob and Esau. If you remember, Esau was older and meant to have the birthright from his father, Isaac. But he did not value it. And one day, after a long hunting journey, he came home tired and hungry. Jacob had food ready and Esau wanted it. He wanted it so much he willingly traded his birthright for it. In the end, Jacob received and valued the birthright and Esau was angry and bitter, and lost a wonderful gift.
I explained Esau was in the position to receive an eternal blessing, one that would affect generations of his family. Instead, he valued something else more. In this moment, he valued food more. He didn't see the bigger value of the birthright and what he could do with it, but instead gave in to the Natural Man.
I was having an "I'll start eating right tomorrow again" night. I had been planning on having some yummy Costco taquitos after the kids were in bed. But after remembering this story and really feeling it in my heart I new I didn't need to do that. I was full enough and didn't need to splurge. I wanted to value the gift I've been given.
I don't want to be like Esau. I don't want to give up my birthright, a right to a healthy, happy body to use in this life. My body is a temple. Would I give up a healthy body for some salty, savory foods? Would I trade my right to physical and spiritual happiness for a plate of food the Natural Man would tempt me with? I have before. I don't want to anymore. I'm trying not to. I'm trying to stay balanced and not give in to eating for comfort or because of boredom. I'm worth more than that.
It's not easy, but it is MORE than worth it. And with the help of the Holy Ghost and trust in my Savior, I can do it.
Love,
Eva
Friday, July 25, 2014
Get more sleep!
My work-outs have not been so great lately and I want them to be! Just a few weeks ago I was doing great, but a combination of a busy schedule and late nights has left me more tired than I would like to admit. Today's weight-loss assignment? Get to bed by 11 P.M.!! I know I need it and that it will make a difference. I especially need it because I'm running in a 5K tomorrow with my daughter, mother & friends. I'm really excited, but hope I can MAKE myself rest so I can be ready for it. Wish me luck & a good night's rest!
Love,
Eva
Love,
Eva
Monday, July 21, 2014
Progress!!!
It feels so good, to feel so good!!!!! Can you tell? This is make-up free me in the morning happily enjoying a new recipe! Things are finally really clicking physically, and it's amazing. I'm starting to feel like the "real" me again, the woman I was physically before I had kids as far as energy & confidence. I've been trying to be as consistent as I can with simple, small changes, and it's making a difference. Here's what I've been enjoying for breakfast lately...smoothies with a little milk or yogurt. This was super yummy, but I would only do half a slice of lime next time. It was pretty sour, until I added some more juice & strawberries. Also, my food processor couldn't handle the strawberry leaves or peels like the Costco Vitamix juicer could, but I kind of liked the teeny pieces of rind- not of the strawberry leaves though!
This was dinner...fried, bread crumbed, zucchini,
baked zucchini & onions with salt & pepper & olive oil,
(So good and easy!!! Just heat it up at 350 for about 15 minutes!)
salad with tomatoes & cucumber from our garden & some yummy fresh pineapple,
& some delicious pulled pork I made in the slow cooker!
And adding more fruits & vegetables to my diet, with some lean protein, along with SOME simple, daily exercise is changing me. It's changing how I feel, how I look at myself, and how I am able to take care of my family, all for the better. And not just on the scale, although that has been changing for the good too- I hit a new low!!! I really would love to be in the 140's by my birthday next week. We will see if it happens, but even if it doesn't I know I am making healthy, long-lasting progress & that is better than any quick drop on on the scale! Good luck to you on your healthy choices! Hope you make some progress too!
Love, Eva
Thursday, July 17, 2014
It's Happening Again...dun, dun, DUUUN!!!!
So, at least this weight-loss journey is teaching me a lot about myself.
I've learned how I get set back. It's a pretty simple situation. Life gets busier than usual and first my workouts get side tracked. Maybe they are less intense. Maybe they are skipped altogether. Then I find myself making more exceptions. "Just one or two is fine." "I've eaten well all day. It won't hurt." Then that turns into "Well, just for the rest of the day I will eat a little more casually." Then one day turns into two, or three, and without working out too, that ain't good.
Then I hope back on the scale and get slightly discouraged that it hasn't gone down. Staying the same doesn't bring a whole lot of happy energy. So I step off that scale with my head still not completely in the game. Well, ENOUGH is ENOUGH. I do believe eventually I will be able to have a little "cheat." I don't even like thinking of it that way, because I believe and want balance. But right now, I can't be giving my body junk, skipping workouts or taking the easy options and expect to see progress.
So here are some pictures to remind me of the foods I LOVE and that love me back!!! I've cooked and bought all of this before and loved it, and I am going to again. I AM going to break through this plateau and get in to the 140's!!!!! 140's, baby, here I come!!!!!! Love, Eva
I've learned how I get set back. It's a pretty simple situation. Life gets busier than usual and first my workouts get side tracked. Maybe they are less intense. Maybe they are skipped altogether. Then I find myself making more exceptions. "Just one or two is fine." "I've eaten well all day. It won't hurt." Then that turns into "Well, just for the rest of the day I will eat a little more casually." Then one day turns into two, or three, and without working out too, that ain't good.
Then I hope back on the scale and get slightly discouraged that it hasn't gone down. Staying the same doesn't bring a whole lot of happy energy. So I step off that scale with my head still not completely in the game. Well, ENOUGH is ENOUGH. I do believe eventually I will be able to have a little "cheat." I don't even like thinking of it that way, because I believe and want balance. But right now, I can't be giving my body junk, skipping workouts or taking the easy options and expect to see progress.
So here are some pictures to remind me of the foods I LOVE and that love me back!!! I've cooked and bought all of this before and loved it, and I am going to again. I AM going to break through this plateau and get in to the 140's!!!!! 140's, baby, here I come!!!!!! Love, Eva
Turkey Burger with sauteed mushrooms and feta cheese...
...with fresh lettuce from the garden
Another turkey burger day (I think this was leftovers night) with mixed sauteed vegetable on top)
"Fancy Salad" AKA garden greens with banana peppers! ANY salad becomes fancy when you add banana peppers! And I used a vegan meat substitute which was delicious!
Blueberries! YUM!
Light Greek Yogurt is my new best friend
Easy organic salad mix from Costco...delicious and quick! Doesn't get much better than that!
Thursday, July 3, 2014
Good News!
The party was awesome!!! We had so much fun and I didn't overeat at all. I stuck to my one cupcake and hotdog and sandwich sized bag of chips. I enjoyed myself without over doing it and using theholi day as an excuse to uncomfortably overeat. And I ate some party food and allowed myself to without feeling super guilty. It was a great accomplishment that a lot of people probably take for granted.
Now I just have to deal with avoiding the leftovers. Didn't do so well at that today. LOL But at least it was just one cupcake and bag of chips again, and a couple bites of cake. Could of been worse! And tomorrow's the Fourth of July! But I will focus on getting up in the morning for my workout and getting enough veggies and fruit through out the day and hope it works out.
Good luck with your fitness efforts!
Love,
Eva
Now I just have to deal with avoiding the leftovers. Didn't do so well at that today. LOL But at least it was just one cupcake and bag of chips again, and a couple bites of cake. Could of been worse! And tomorrow's the Fourth of July! But I will focus on getting up in the morning for my workout and getting enough veggies and fruit through out the day and hope it works out.
Good luck with your fitness efforts!
Love,
Eva
Tuesday, August 13, 2013
So Many Kinds of Beautiful...What I Hope I Can Teach My Daughter (And Remember Myself)
My biggest fear of moving back to Utah is the vanity that's there and getting sucked back into that vain mentality. Don't get me wrong. I love a lot of things about Utah. The mountains. The family and friends I have there. But I've definitely not missed all the liposuction and breast enhancement billboards that saturate the valley (Boise doesn't have any of those.) I don't look forward to explaining to my daughter that some people spend 1000's of dollars on trying to change the way they look, not because of a valid health concern or reconstructive surgery, but because they want to look better in a swimsuit.
Then I remembered a moment I had the other day in my garden. I was looking at these little flowers and thought...
What if those little purple flowers, that I LOVE, wished they looked like a rose? That would make me sad. I love those little beautiful purple flowers. They are beautiful just the way they are. This rose is beautiful just the way it is too. I didn't edit the colors at all because I wanted to keep its natural beauty. Neither flower is better than the other. They are both beautiful to me, just different.
I suppose you could say editing these photos is similar to the physical editing we do with plastic surgery. But it's not. This is free and changed with a click, maybe equal to dying ones hair. Not equal to going into debt or taking on a part-time job to cover the 1000's of dollars of monthly payments of a tummy tuck or enhancement job.
I realize some people do it for confidence, and it's not my place to judge.
Then I remembered a moment I had the other day in my garden. I was looking at these little flowers and thought...
What if those little purple flowers, that I LOVE, wished they looked like a rose? That would make me sad. I love those little beautiful purple flowers. They are beautiful just the way they are. This rose is beautiful just the way it is too. I didn't edit the colors at all because I wanted to keep its natural beauty. Neither flower is better than the other. They are both beautiful to me, just different.
Sometimes different flowers have the same colors. There are my little purple flowers and these...To me neither is better. Both are beautiful.
Or sometimes the same flowers are portrayed slightly differently in art. People might individually have preferences over landscape or portrait formatting, but they are both still beautiful. A running joke my husband and I have is how my hair should look. I regularly ask him his preference on length and color and he always says he doesn't care because it doesn't make a difference to him. This has made me CRAZY, but now I get it. To him long or short, darker or lighter, whatever! It's still beautiful.
My son Michael came to watch me editing. I liked some of these photos cropped off-center.
Or not showing their edges.
He liked them centered and uncropped. Again, more kinds of beautiful.
Then he saw these editing tools and REALLY thought the flowers looked beautiful! LOL
I suppose you could say editing these photos is similar to the physical editing we do with plastic surgery. But it's not. This is free and changed with a click, maybe equal to dying ones hair. Not equal to going into debt or taking on a part-time job to cover the 1000's of dollars of monthly payments of a tummy tuck or enhancement job.
I realize some people do it for confidence, and it's not my place to judge.
I would have them consider though, there are so many kinds of beautiful...
Some people want to look like everyone else because they think looking like everyone else is better.
But God already made you just the way he wanted. He wanted us to all look different because we ARE different. The difference is in the details of our character and soul and that's reflected through our eyes, smile and love.
Some of us are just starting to bloom.
Others are still waiting to. Actually, I think parts of all of us still have yet to bloom. That is beautiful too.
Some of us have personalities that like to be easily visible, high and right in people's line of vision.
Others would prefer to lay low, slightly hidden, but they are still beautiful too.
Some might say there's nothing spectacular about these planter boxes filled with tulips and pansies but I thought they were worth taking pictures and writing about. I thought they were beautiful.
And they are obviously bringing a lot of joy to my daughter too. And I hope I can teach her to never want to change this or enhance that, because that would mean that she is just her body. And she is so much more than her body. Her body is simply the vessel for her creativity, compassion, spontaneity, and crazy-happiness. Why should she want to look like everyone else when she isn't everyone else? She is beautiful just the way God and I made her.
As my favorite classic mormonad says "Be your own kind of beautiful." This flower is unedited. Yes, it is not perfect. It is not as glamour-shopped as some photos of flowers are in calendars and framed art. But it is still a lovely, stunning creation of God, and it is beautiful. Just like you.
'Till Tomorrow! Luv, Eva
Wednesday, January 23, 2013
Ugly Ducklings, Swans & "Real Beauty"
I am lucky enough to get to volunteer with the young women in my church and we were recently talking about "Who We Are & Who We Can Become." Being teenagers and living in today's world, of course we had to talk about "beauty." It's so sad to me that in this world our physical appearance has become such an important standard for comparison that people literally spend MILLIONS of dollars a year trying to change the way God made them. And "looks" aren't even REAL BEAUTY...
Real beauty is moral character.
Real beauty is charity.
Real beauty shows through the light in your eyes because you are truly happy, because you know you are trying your best, and that IS good enough.(I didn't always believe that.)
Real beauty is compassion in all circumstances.
Real beauty is honesty and humility in any situation.
Real beauty cannot be bought, tucked, or implanted.
Real beauty is someone who walks with their head held high because they know who they are, who they can become, and they conciously work on becoming that person.
Real beauty is trying again even when you mess up.
Real beauty is courage.
Real beaty is love, even for YOURSELF, the way you are RIGHT NOW.
I mentioned the Dove Evolution Commercial to comment on how every image we see in magazines has been edited- every one! I know this because I edit every picture in my albums, at least for color. In fact, Julia Roberts will not let a magazine publish a picture of her unless it has been edited enough which is why a European country wouldn't publish a spread of advertisements with her in them- they actually have laws against publishing pictures that have been edited too much in other countries!!! But, I digress.
I thought everyone had seen this ad, but I guess when it came out these girls had just learned to ride their bikes, so I had to explain it and email it to them. Here it is for your viewing...
Crazy. Too contrast how you might feel after watching this, check out these other two videos. The first is a beautiful song about the value of women- we have "SO MUCH TO OFFER." I'm so glad some sweet person made a slideshow to go with it too.
Finally, (I love this video clip) in "Our True Identity" there's a short re-telling of The Ugly Duckling. Just as the ugly duckling learns he is really a swan, WE ARE ALL SWANS. :) I kmow that because our Heavenly Father made us and He doesn't make ugly ducklings.
Don't ever forget who you are, how important you are, how valuable you are. You matter. Luv, Eva
Real beauty is moral character.
Real beauty is charity.
Real beauty shows through the light in your eyes because you are truly happy, because you know you are trying your best, and that IS good enough.(I didn't always believe that.)
Real beauty is compassion in all circumstances.
Real beauty is honesty and humility in any situation.
Real beauty cannot be bought, tucked, or implanted.
Real beauty is someone who walks with their head held high because they know who they are, who they can become, and they conciously work on becoming that person.
Real beauty is trying again even when you mess up.
Real beauty is courage.
Real beaty is love, even for YOURSELF, the way you are RIGHT NOW.
I mentioned the Dove Evolution Commercial to comment on how every image we see in magazines has been edited- every one! I know this because I edit every picture in my albums, at least for color. In fact, Julia Roberts will not let a magazine publish a picture of her unless it has been edited enough which is why a European country wouldn't publish a spread of advertisements with her in them- they actually have laws against publishing pictures that have been edited too much in other countries!!! But, I digress.
I thought everyone had seen this ad, but I guess when it came out these girls had just learned to ride their bikes, so I had to explain it and email it to them. Here it is for your viewing...
Crazy. Too contrast how you might feel after watching this, check out these other two videos. The first is a beautiful song about the value of women- we have "SO MUCH TO OFFER." I'm so glad some sweet person made a slideshow to go with it too.
Finally, (I love this video clip) in "Our True Identity" there's a short re-telling of The Ugly Duckling. Just as the ugly duckling learns he is really a swan, WE ARE ALL SWANS. :) I kmow that because our Heavenly Father made us and He doesn't make ugly ducklings.
Don't ever forget who you are, how important you are, how valuable you are. You matter. Luv, Eva
Tuesday, January 1, 2013
Make New Friends, But Keep The Old...My Non-New Year's Resolutions
I remember singing that song at Girl Scouts when I was in the 5th grade.
Make new friends, but keep the old
One is silve and the other's gold
As this new year starts and many of us are making our new year's resolutions or avoiding them :), I've been kind of caught up with the opposite thought. I want to make sure that I keep doing the things that have worked well for me and helped me this past year.
Here's my Top Ten, I mean Top Five List (you will see why when you get to #5) that I hope can help you too!
1. Go to bed earlier! Seriously- some nights my hubby and I were happy to crash and fall sound asleep as early as 9:30. 9:30!!! We're such old people. LOL Even if you can't do this every night, every little bit of extra sleep has helped me and my moods A LOT! Try it.
2. Get the kids to bed earlier! I read a great article by a doctor that was approached by a friend. The friend's child was 7 and was still having EXTREME tantrums. The family thought the child could be ADHD or bipolar. Instead, the doctor said to get the child to bed no later than 6:30 for 2 weeks, and to send them to their room whenever a tantrum was developing. I'm not saying there's no such thing as a chemical imbalance (trust me, I take 90 mgs a day of meds) but a lack of sleep can throw off your balance too. We've been getting Sophia to bed closer to 6:30 and are happy her tantrums have been fewer and less intense.
3. Get enough fiber. I take 3 yummy gummies a day, along with a diet of vegetables and whole grains. When I get blocked up (lovely, I know- but I HAVE to share what's helping...) OK, so when you get blocked up toxins get released into the body which really messes with all sorts of stuff. For me it's my mood and how I feel overall. I missed my fiber gummies 3 days in a row and was already starting to get super depressed again. I wasn't absorbing nutrients anymore; I was getting the toxins and it was affecting me for the worse. Fiber has helped me & I'm definitely going to keep it up!
4. Walk EVERYDAY! A simple 30 minute walk is almost always do-able. Even if you don't sweat a drip it will do wonders for you. Again, I don't know completely why, but the days I have my walk, even in my living room :) watching a fun or suspenseful show on Netflix, I just feel better. Some days I don't feel like walking but I still do it. I know I will regret it if I don't! :) Plus if there's one thing every counselor I ever saw said it was this, so I'm doing it and loving it (most days. LOL)
5. Commit to less. Like this blog, it felt daunting to write it because I wanted it to be brilliant. Than I told myself, it doesn't have to be brilliant. It just has to be something. Get your hands wet. Jump in and get the fun started. And it doesn't have to be a Top Ten list. It could be a list of 4 things or 2! Do less, Eva! :)
So see if some of these simple ideas help you and do less this year! You might find it does more for you. :) Happy 2013! Please follow me and Like my post! I would love to have more reader-friends to share stories & helpful tips with.
Luv, Eva
Make new friends, but keep the old
One is silve and the other's gold
As this new year starts and many of us are making our new year's resolutions or avoiding them :), I've been kind of caught up with the opposite thought. I want to make sure that I keep doing the things that have worked well for me and helped me this past year.
Here's my Top Ten, I mean Top Five List (you will see why when you get to #5) that I hope can help you too!
1. Go to bed earlier! Seriously- some nights my hubby and I were happy to crash and fall sound asleep as early as 9:30. 9:30!!! We're such old people. LOL Even if you can't do this every night, every little bit of extra sleep has helped me and my moods A LOT! Try it.
2. Get the kids to bed earlier! I read a great article by a doctor that was approached by a friend. The friend's child was 7 and was still having EXTREME tantrums. The family thought the child could be ADHD or bipolar. Instead, the doctor said to get the child to bed no later than 6:30 for 2 weeks, and to send them to their room whenever a tantrum was developing. I'm not saying there's no such thing as a chemical imbalance (trust me, I take 90 mgs a day of meds) but a lack of sleep can throw off your balance too. We've been getting Sophia to bed closer to 6:30 and are happy her tantrums have been fewer and less intense.
3. Get enough fiber. I take 3 yummy gummies a day, along with a diet of vegetables and whole grains. When I get blocked up (lovely, I know- but I HAVE to share what's helping...) OK, so when you get blocked up toxins get released into the body which really messes with all sorts of stuff. For me it's my mood and how I feel overall. I missed my fiber gummies 3 days in a row and was already starting to get super depressed again. I wasn't absorbing nutrients anymore; I was getting the toxins and it was affecting me for the worse. Fiber has helped me & I'm definitely going to keep it up!
4. Walk EVERYDAY! A simple 30 minute walk is almost always do-able. Even if you don't sweat a drip it will do wonders for you. Again, I don't know completely why, but the days I have my walk, even in my living room :) watching a fun or suspenseful show on Netflix, I just feel better. Some days I don't feel like walking but I still do it. I know I will regret it if I don't! :) Plus if there's one thing every counselor I ever saw said it was this, so I'm doing it and loving it (most days. LOL)
5. Commit to less. Like this blog, it felt daunting to write it because I wanted it to be brilliant. Than I told myself, it doesn't have to be brilliant. It just has to be something. Get your hands wet. Jump in and get the fun started. And it doesn't have to be a Top Ten list. It could be a list of 4 things or 2! Do less, Eva! :)
So see if some of these simple ideas help you and do less this year! You might find it does more for you. :) Happy 2013! Please follow me and Like my post! I would love to have more reader-friends to share stories & helpful tips with.
Luv, Eva
Saturday, October 13, 2012
So, WHY Do Mormons NOT Drink or Smoke??
Hi!!!
It's been TOO long, but I'm so excited and grateful to be sitting here typing again. The kids are kind of settled in school, we are pretty much moved in, and it's as quiet as it's going to be so I'm seizing the moment and writing! :)
Today, as far as health, I thought I'd address a topic a little closer to home for me. Usually, I keep this blog pretty religion-neutral, but today I am going to share something about my personal beliefs. Maybe it's because of the terrible assasination of Malala Yousufzai who was shot and killed for sharing her views. I can so easily share mine and rarely do. Maybe it's because I registered to vote for the first time yesterday (I know, it's embarassing- I'm almost 30 and never have before!) Or maybe it's because of everything on the news as another debate approaches and one of the presidential candidates is Mormon, or a member of The Church of Jesus Christ of Latter-Day Saint. Probably, it's because I "happen" to be teaching the lesson in church this Sunday and was assigned the topic of "Temporal and Spiritual Blessings of the Word of Wisdom." So I thought I would take the time to answer the question "Why Do Mormons Not Drink or Smoke?"
Well, there are a lot of reasons and at the same time, just one. The chapter called The Lord's Law of Health in the LDS Church Gospel Principles Manual explains it this way:
It's been TOO long, but I'm so excited and grateful to be sitting here typing again. The kids are kind of settled in school, we are pretty much moved in, and it's as quiet as it's going to be so I'm seizing the moment and writing! :)
Today, as far as health, I thought I'd address a topic a little closer to home for me. Usually, I keep this blog pretty religion-neutral, but today I am going to share something about my personal beliefs. Maybe it's because of the terrible assasination of Malala Yousufzai who was shot and killed for sharing her views. I can so easily share mine and rarely do. Maybe it's because I registered to vote for the first time yesterday (I know, it's embarassing- I'm almost 30 and never have before!) Or maybe it's because of everything on the news as another debate approaches and one of the presidential candidates is Mormon, or a member of The Church of Jesus Christ of Latter-Day Saint. Probably, it's because I "happen" to be teaching the lesson in church this Sunday and was assigned the topic of "Temporal and Spiritual Blessings of the Word of Wisdom." So I thought I would take the time to answer the question "Why Do Mormons Not Drink or Smoke?"
Well, there are a lot of reasons and at the same time, just one. The chapter called The Lord's Law of Health in the LDS Church Gospel Principles Manual explains it this way:
"One of the great blessings we received when we came to earth was a physical body. We need a physical body to become like our Heavenly Father. Our bodies are so important that the Lord calls them temples of God (see 1 Corinthians 3:16–17; 6:19–20). Our bodies are holy.
"Because our bodies are important, our Father in Heaven wants us to take good care of them. He knows that we can be happier, better people if we are healthy. The Holy Ghost can be with us if our bodies and minds are clean. Our Father knows that we face temptations to treat our bodies unwisely or to take harmful things into them. For this reason He has told us which things are good for our health and which things are bad. Much of the information God has given us concerning good health is found in Doctrine and Covenants 89. This revelation is called the Word of Wisdom."
One of the big differences between my beliefs and those of other Christians is that Mormons believe God still talks to prophets, just like he did in times of the Old Testament and times of Christ. I know that might sound crazy at first, but I find it logical and comforting. If I believe in a God, a Father in heaven that loves me, wouldn't it makes sense that he still talks to prophets and tells us how we can live a happy life and be closer to Him?
The Word of Wisdom is a revelation that was given to the Prophet, Jospeh Smith, on February 27th 1833. At the time, the brethren were using tobacco during their meetings. Both he and his wife Emma, who was cleaning the room afterwards, wondered if it was good for them to smoke and use tobacco. Joseph prayed about it and received the Word of Wisdom. Here is a link to a 2 minute video about this and what the Word of Wisdom is...basically it's a code of what is good and not good for our bodies.
Here is an explanation of what we do and don't do to stay healthy, again from our Gospel Principles Manual. Please keep in mind that the exact revelation of the Word of Wisdom (in which we were taught not to drink alcohol, coffee, smoke, or use tobacco) came in 1833, WAY before any scientific evidence of these substances harms to the brain, a fetus, our lungs, etc.
"The Lord commands us not to use wine and strong drinks, meaning drinks containing alcohol. The First Presidency has taught that strong drink often brings cruelty, poverty, disease, and plague into the home. It often is a cause of dishonesty, loss of chastity, and loss of good judgment. It is a curse to all who drink it. (See “Message of the First Presidency,” Improvement Era, Nov. 1942, 686.) Expectant mothers who drink can cause physical and mental damage to their children. Many automobile accidents are caused each year by people who drink alcohol.
"The Lord has also told us that “tobacco is not for the body” (D&C 89:8). It is harmful to our bodies and our spirits. We should not smoke cigarettes or cigars or use chewing tobacco. Scientists have shown that tobacco causes many diseases and can harm unborn children.
"The Lord also counsels us against the use of “hot drinks” (D&C 89:9). Church leaders have said that this means coffee and tea, which contain harmful substances. We should avoid all drinks that contain harmful substances.
"We should not use drugs except when they are necessary as medicine. Some drugs are even more harmful than alcohol and tobacco (which are also drugs). Those who misuse drugs need to seek help, pray for strength, and counsel with their bishop so they can fully repent and become clean.
"We should avoid anything that we know is harmful to our bodies. We should not use any substance that is habit forming. We should also avoid overeating. The Word of Wisdom does not tell us everything to avoid or consume, but it does give us guidelines. It is a valuable temporal law. It is also a great spiritual law. By living the Word of Wisdom, we become stronger spiritually. We purify our bodies so the Spirit of the Lord can dwell with us.
"Fruits, vegetables, and wholesome herbs are good for us. We should use them with wisdom and thanksgiving. The flesh of birds and animals is also provided for our food. However, we should eat meat sparingly (see D&C 49:18; 89:12). Fish is also good for us to eat. Grains are good for us. Wheat is especially good for us.
"In addition to Doctrine and Covenants 89, other scriptures tell us how to be healthy. They tell us that we should “cease to be idle; cease to be unclean; … cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated” (D&C 88:124). We are also told, “Six days shalt thou labour, and do all thy work” (Exodus 20:9). The Lord counsels us not to labor more than we have strength for (see D&C 10:4).
"A latter-day prophet has told us that we should keep our bodies healthy. He counseled, “Nutritious meals, regular exercise, and appropriate sleep are necessary for a strong body, just as consistent scripture study and prayer strengthen the mind and spirit” (Thomas S. Monson, in Conference Report, Oct. 1990, 60; or Ensign, Nov. 1990, 46).
"Our Heavenly Father has given us health laws to teach us how to care for our bodies. The scriptures tell us about God’s laws: “No temporal commandment gave I … , for my commandments are spiritual” (D&C 29:35). This means that His commandments concerning our physical state are for our spiritual good.
"When we keep the Lord’s law of health and obey His other commandments, the Lord promises to bless us physically and spiritually. Physically we have been promised good health. As a result of this good health we “shall run and not be weary, and shall walk and not faint” (D&C 89:20). This is a great blessing, but the spiritual blessings He has promised us are even greater than the physical ones.
The Lord promises us that we “shall find wisdom and great treasures of knowledge, even hidden treasures” (D&C 89:19). We will be taught important truths by the Holy Ghost through revelation.
"President Boyd K. Packer taught: “Our physical body is the instrument of our spirit. In that marvelous revelation the Word of Wisdom, we are told how to keep our bodies free from impurities which might dull, even destroy, those delicate physical senses which have to do with spiritual communication. The Word of Wisdom is a key to individual revelation” (in Conference Report, Oct. 1989, 16; or Ensign, Nov. 1989, 14).
"The Lord also promises that the destroying angel shall pass us by. President Heber J. Grant said, “If you and I desire the blessings of life, of health, of vigor of body and mind; if we desire the destroying angel to pass us by, as he did in the days of the children of Israel, we must obey the Word of Wisdom; then God is bound, and the blessing shall come to us” (Teachings of Presidents of the Church: Heber J. Grant [2002], 192)."
I have lived by the Word of Wisdom my entire life. It was a great comfort to know that when I unexpectedly found out I was pregnant, that I had not consumed anything that could hurt my baby. It's incredible to have a marriage and relationship with my parents that isn't marred by the effects of alcohol and drugs. Substance abuse is a painful thing that affects every family, including mine through extended family. When you can live day to day without relying on the caffeine in coffee or without being burdened by needing to take a smoke break you are more free to live your life. When we exercise regularly, get sleep, and eat healthy foods our bodies can function at their best and WE can BE AT OUR BEST! :)
Of course, not all my friends are LDS. I've been to events and will all my life, where there is responsible drinking and smoking. As a Mormon, I want you to know that I don't judge you. Our entire religion is based on the freedom everyone has to make their own choices. I'm just grateful that I choose to live the Word of Wisdom because of the blessings of physical health it's given me. Every choice has a consequence and I love the consequences I've had of living the Word of Wisdom.
I hope you have a wonderful weekend!!! Thank you so much for reading. Next time, some yummy and healthy recipe replacements for Artichoke Spinach Dip and Pizza! Mmmmmmm.... :)
Love,
Eva
Monday, July 16, 2012
Finding Success Through Failure...Joining The Failure Club
The past year I've been following a show on yahoo called "Failure Club." It follows the lives of some New Yorkers who are trying to live their specific, big dreams. The idea is that without failures along the way, we can never achieve success. We have to be willing to fail, even happy to fail, to succeed. (How many prototypes did Edison have for the lightbulb?)
One of my college professors called it "Collecting Your No's." In otherwords, if we thought it would take 20 rejections before a manuscript was published or produced, then we should start submitting and collecting our "No's." Discouragement shouldn't even appear until we had at least received our 20 rejections. Failure was part of the process of success and we need not fear it, but maybe even look forward to it. We would be that much closer to success.
On the second most recent episode of this show a comedian had the chance to perform on Amateur Night at The Apollo, a stage that has started many careers. She was booed off. :( But her energy and excitement after being booed off the stage was incredible! She said that the worst possible scenario had happened and it wasn't that bad. She had nothing left to fear now, so she had that much more gusto with which to pursue her dream.
Well, I have joined the Failure Club. I admit it. After losing over 20 pounds I got scared. I started to tell myself the next 20 pounds would be that much harder. I lost my motivation to work out with the heat, our schedules, and wanting to be with my family. I told myself I didn't look so bad (which is true.) But all of this was really just part of wanting to stop my progress so I wouldn't have to face failure.
The result? I gained weight. And you know what? After a day or so of thinking about it, I realized the worst was over! And it wasn't so bad! So why not keep trying?! Even if there are weeks I gain, I know I will be stronger and healthier inside. I know exercising helps me relieve stress, which I DEFINITELY need. :) I know eating right isn't just about me, it's about improving the health of my entire family and influencing them. And you know what? It's working! Last night my dear husband grilled chicken and zuchinni without any oil or salt and kept asking me "This is a healthy meal, right?" :)
So I'm back on the bandwagon. I exercised all last week. We've been eating yummy all-fruit smoothies and veggies from our garden. And I feel better than ever! So, go on! Try failing at something! Really, whenever we try something we are trying to do something that will end with success or failure. The big difference is if in the face of failure, we keep going...
One of my college professors called it "Collecting Your No's." In otherwords, if we thought it would take 20 rejections before a manuscript was published or produced, then we should start submitting and collecting our "No's." Discouragement shouldn't even appear until we had at least received our 20 rejections. Failure was part of the process of success and we need not fear it, but maybe even look forward to it. We would be that much closer to success.
On the second most recent episode of this show a comedian had the chance to perform on Amateur Night at The Apollo, a stage that has started many careers. She was booed off. :( But her energy and excitement after being booed off the stage was incredible! She said that the worst possible scenario had happened and it wasn't that bad. She had nothing left to fear now, so she had that much more gusto with which to pursue her dream.
Well, I have joined the Failure Club. I admit it. After losing over 20 pounds I got scared. I started to tell myself the next 20 pounds would be that much harder. I lost my motivation to work out with the heat, our schedules, and wanting to be with my family. I told myself I didn't look so bad (which is true.) But all of this was really just part of wanting to stop my progress so I wouldn't have to face failure.
The result? I gained weight. And you know what? After a day or so of thinking about it, I realized the worst was over! And it wasn't so bad! So why not keep trying?! Even if there are weeks I gain, I know I will be stronger and healthier inside. I know exercising helps me relieve stress, which I DEFINITELY need. :) I know eating right isn't just about me, it's about improving the health of my entire family and influencing them. And you know what? It's working! Last night my dear husband grilled chicken and zuchinni without any oil or salt and kept asking me "This is a healthy meal, right?" :)
So I'm back on the bandwagon. I exercised all last week. We've been eating yummy all-fruit smoothies and veggies from our garden. And I feel better than ever! So, go on! Try failing at something! Really, whenever we try something we are trying to do something that will end with success or failure. The big difference is if in the face of failure, we keep going...
Friday, May 11, 2012
My Downhill Slide... :( And Uphill Climb!
This week was hard.
It started with the hotdogs and chips they were giving out for free after the 5K. I knew there would be food, and hotdogs, but I thought there would be some healthy options too. I also thought one hotdog wouldn't hurt too much if there weren't other healthy options.
So I ate it. And the chips. My first mistakes.
Then I had to run errands and only had some granola bars in my purse- good ones, but still a packaged, convenience food that doesn't make my tummy very happy. My stomach felt worse.
Then I got home to a house of stressed out, whining people. The contrast from the high-spirited, inspiring event I had just left was drastic and depressing. But there was a birthday party to get ready for, so it was rush, rush and more food, food, food. It was easy to think, "I've already had some junk today and ran a lot, so I'm just going to let today be a day off." A huge slice of cake, bite of cookie, scoop of ice cream and glass of punch later...I felt awful.
I used to be able to eat this and feel fine. Yes, I was larger but I felt fine. But my body cannot handle it now. It had been weeks since I'd been uncomfortably full and now I had felt that way after several meals. So you'd think I'd start the next day off great, right?
No, I woke up physically ill. When I didn't eat I was nauseated and when I did eat I still was nauseated.
Monday, the same and another celebration to be part of. I got my favorite fresh salsa and cucumbers to eat it with and was checking out when BAM! I saw a sale! Tortilla chips, Gluten Free, two bags for $3. I grabbed a couple so other people could enjoy the salsa too. Of course, I ended up eating most of the first bag.
Leslie Sansone (yes, from the cheezy DVDS where you can walk miles in your living room) says "One good decision leads to another." I totally believe that! You eat a good breakfast and you want to eat a good lunch. You get a good workout and you want to fill yourself with healthy fuel.
But it's important for me to remember the converse of this too. For me, One bad decision leads to another. Do you think I wanted to exercise on the days I ate poorly and the days after when I felt sick? No way. The only thing that kept me kind of going was remembering that my Dad would want me to make the most of each day I have with my body and if he had the chance he would take the walk.
So my weigh in wasn't a gain...
But it wasn't much of a loss either.
Still, I took that small loss as a blessing and moved forward with it. My family (kids and hubby and sometimes dogs) and I have taken walks four evenings this past week. I took a morning walk wearing Sam on my back and pushing Michael in the stroller and saw goats! Then we had to do the walk again so the whole family could see goats!
We've played at the park and stayed active and I'm grateful for that.
But I am going to remember Jillian Michael's quote more: Self-control is overrated.
On the show The Biggest Loser there's an episode where they're at a restaurant. When she see's what someone on her team ordered she dumps an entire salt shaker on his plate so he can't eat it. Well, I know now that if I have it around me I will take that one bite to "give it a try" or "just have a little and not be too healthy", and then I will take one bite more and then another and another.
Lab rats in experiments have proven it! They will walk across hot metal plates to get to sweet and salty foods even when they aren't hungry, while the starving rats won't walk across those same hot plates for bland food. The level of dedication to get that processed sweet or salty food was almost as high as the addicted rats trying to get to their cocaine (from The End Of Overeating.) Our bodies are programed to want that flavor and the best way I've found to avoid it is to AVOID IT! :)
So here I am avoiding it... That other bag of tortilla chips is going to be part of my work out as I jump rope on top of it and crush it to pieces. :)
More about the Angel Walk tomorrow! Happy Friday! If you're eating out try Subway or Blimpies like Chad and I did tonight and "Eat Fresh"! LOL Love, Eva
It started with the hotdogs and chips they were giving out for free after the 5K. I knew there would be food, and hotdogs, but I thought there would be some healthy options too. I also thought one hotdog wouldn't hurt too much if there weren't other healthy options.
So I ate it. And the chips. My first mistakes.
Then I had to run errands and only had some granola bars in my purse- good ones, but still a packaged, convenience food that doesn't make my tummy very happy. My stomach felt worse.
Then I got home to a house of stressed out, whining people. The contrast from the high-spirited, inspiring event I had just left was drastic and depressing. But there was a birthday party to get ready for, so it was rush, rush and more food, food, food. It was easy to think, "I've already had some junk today and ran a lot, so I'm just going to let today be a day off." A huge slice of cake, bite of cookie, scoop of ice cream and glass of punch later...I felt awful.
I used to be able to eat this and feel fine. Yes, I was larger but I felt fine. But my body cannot handle it now. It had been weeks since I'd been uncomfortably full and now I had felt that way after several meals. So you'd think I'd start the next day off great, right?
No, I woke up physically ill. When I didn't eat I was nauseated and when I did eat I still was nauseated.
Monday, the same and another celebration to be part of. I got my favorite fresh salsa and cucumbers to eat it with and was checking out when BAM! I saw a sale! Tortilla chips, Gluten Free, two bags for $3. I grabbed a couple so other people could enjoy the salsa too. Of course, I ended up eating most of the first bag.
Leslie Sansone (yes, from the cheezy DVDS where you can walk miles in your living room) says "One good decision leads to another." I totally believe that! You eat a good breakfast and you want to eat a good lunch. You get a good workout and you want to fill yourself with healthy fuel.
But it's important for me to remember the converse of this too. For me, One bad decision leads to another. Do you think I wanted to exercise on the days I ate poorly and the days after when I felt sick? No way. The only thing that kept me kind of going was remembering that my Dad would want me to make the most of each day I have with my body and if he had the chance he would take the walk.
So my weigh in wasn't a gain...
Still, I took that small loss as a blessing and moved forward with it. My family (kids and hubby and sometimes dogs) and I have taken walks four evenings this past week. I took a morning walk wearing Sam on my back and pushing Michael in the stroller and saw goats! Then we had to do the walk again so the whole family could see goats!
But I am going to remember Jillian Michael's quote more: Self-control is overrated.
On the show The Biggest Loser there's an episode where they're at a restaurant. When she see's what someone on her team ordered she dumps an entire salt shaker on his plate so he can't eat it. Well, I know now that if I have it around me I will take that one bite to "give it a try" or "just have a little and not be too healthy", and then I will take one bite more and then another and another.
Lab rats in experiments have proven it! They will walk across hot metal plates to get to sweet and salty foods even when they aren't hungry, while the starving rats won't walk across those same hot plates for bland food. The level of dedication to get that processed sweet or salty food was almost as high as the addicted rats trying to get to their cocaine (from The End Of Overeating.) Our bodies are programed to want that flavor and the best way I've found to avoid it is to AVOID IT! :)
So here I am avoiding it... That other bag of tortilla chips is going to be part of my work out as I jump rope on top of it and crush it to pieces. :)
More about the Angel Walk tomorrow! Happy Friday! If you're eating out try Subway or Blimpies like Chad and I did tonight and "Eat Fresh"! LOL Love, Eva
Friday, May 4, 2012
Quick Switches For A Healthier Day
A friend of mine asked for ideas of things to switch out to live a more healthful lifestyle.
Here are my suggestions! (You go girl!)
For Food...
-Cucumber slices instead of tortilla chips. Dip in fresh salsa for a veggie-full, delicious snack!
-Water (flavored or plain) instead of fruit-flavored drinks and soda
-Low-fat and high protein yogurt or pudding instead of ice cream
-Wheat bread instead of white
-Two slices of low-calorie toast instead of a huge bagel (that's saving you over a 100 calories easily)
-Corn Tortillas instead of Flour Tortillas
- A Popsicle instead of a bowl of ice cream (it's 50 calories per serving instead of 120- and that's for
low-fat ice cream!)
-Grilled veggies or meat instead of stir-fried
-Skip the mayo and try a mustard (plain, spicy or honey flavored) instead
-Apple slices with honey or a little PB instead of cookies
-Egg whites instead of the whole egg
-Darker green salads instead of iceberg- more vitamins!
-Omelettes with lots of veggies instead of lots of cheese
-Oranges, tangerines or grapefruit instead of anything- citrus curbs your appetite!
-Strawberries with fat-free cool whip or a little sugar-free chocolate syrup instead of cake
-Cucumber slices, or grilled zucchini or eggplant with a little salt or Mrs. Dash instead of chips
-A baked potato instead of french fries
-A turkey burger or dog instead of all beef (There are great-tasting substitutes now. My husband even likes
them and he is a carnivore!)
-Lean chicken on my sandwiches instead of ham (with LOTS of veggies, of course!)
-All veggie lasagna, spaghetti, pizza or manicotti. Anything with pasta should easily be done meatless because you're already getting lots of filling food from the grains.
-All veggie taco salad, tacos, burritos. Another easy entree to do meatless once you're using beans and cheese.
-Homemade pizza instead of ordered. Try new toppings- broccoli, pineapple, chicken, fresh tomatoes after it's done baking. Make eating interesting!
-Homemade ANYTHING instead of ordered
-All fruit smoothies- no ice cream or added sugar
-Use smaller plates and bowls. You will see the food take up more space and think you're eating more. Also, even if you fill your plate or bowl it won't be as much food. You can always get more food on there later if it's not enough, but if it's there to start with you are more likely to eat something you don't need.
-Cereals high in fiber and protein with lots of milk. Try measuring out the portion size to see how much you are usually eating in comparison.
-Mozzarella cheese instead of cheddar (it's lower in fat)
- Have dessert once a week or even more occasionally. If it's not every day you will appreciate and enjoy
it more when you do have it.
-Celebrate by DOING something with someone you love- watch a movie, play a game, visit...instead of
"treating" yourself to food.
-Even though it can be hard, keep a food journal for a while. Write down everything you eat to see how much and how often you are consuming. Most adults need between 1500 and 2500 calories a day. See how you're doing. Is there something you can reasonably cut out from your diet to help you live a more healthful and happy life? Then do it! :)
-Peaches instead of something sweet
-Pickles instead of something salty
Basically, if I get a food craving I ask myself "Is it sweet or salty?" If it's sweet I try to satisfy it with fruit first, then yogurt or low-sugar pudding, my chocolate-flavored calcium chew or finally a Popsicle.
If it's a salty craving, I start with cucumber slices slightly sprinkled or a stick of string cheese, or a few slices of lean poultry sandwich meat. And if I'm hungry but don't think I really should be yet, I drink water or have some celery or salad.
For Exercising...these are ways to get some more movement (and therefore burn more calories) during your day! Please remember that I am not a doctor and you should consult yours before beginning any exercise routine.
-Take the stairs :)
-Park far away so you have to walk further
-Walk through every aisle when you are grocery shopping (except the chip aisle! :)) You will definitely walk farther and you might discover some healthy food options you hadn't considered before.
-Do squats, sit-ups, jumping jacks, jog in place, stretch, step up and down on one of those cool exercise steps or anything else while you are watching TV. I keep hand weights and one of those elastic bands in a basket by our entertainment center. TV time is often my exercise time, in that I don't get to watch my show and sit on my butt until I've payed the price. :) If it takes time to get used to this, try exercising during commercial breaks or for 5 solid minutes and then resting for ten. Using that second idea you will get 20 minutes of exercise in during an hour-long program and that ain't too shabby! Plus, if you have little ones you are setting a great example for them. They might even join you!
-Ride a bike or walk instead of driving
-Pushing a stroller? Jog while you push it instead.
-Don't have a jogging stroller? So lunges while you move instead of walking. This is a great workout and the stroller is there for some support too. Will you feel dumb doing this? Probably- but ignore that negative inner voice! Will you look silly doing this? Maybe to some, but you will also look like you are health-conscious and might inspire someone else! Will you get stronger from doing this? Definitely! So try it out!
-Do squats while you switch your laundry
-Do plies, squeeze your gluteus maximus or stand on your tiptoes while you do dishes or anything else that requires standing for a long time
-Play with your kids (or someone else's- most parents could use a break!) Play tag, leap frog, lift them up to work out your arms, run with them on your back, give them a horsey ride, swing them around, push them on a swing...the possibilities are endless and are pretty much all exhausting!
-Jump! On a trampoline, with a jump rope, on someone else's bed...lot's of cities have facilities full of bounce houses for all ages. We spent Sophia's birthday at one..now that's an awesome "activity" in more than one sense of the word!
-Try new classes at the local gym
-Try new fitness workouts on Netflix, on YouTube, rent fitness DVDs from the library or trade with a friend. Mix it up so your mind and body don't get bored! This idea of variation comes from my best high school friend who has been exercising 6 days a week for the past 10 years!
-Go walking with a friend. Or in other words, go grocery shopping or to the mall with a friend- you will walk much further looking at all the things you both want to see.
-Or walk outside and multitask by getting your vitamin D at the same time.
-Garden
-Play basketball or soccer with a friend. You don't have to be good, just move it! :)
-Get in plank position (push-up position) and hold it! This is working your arms, abs, legs, all of you!
-Get enough sleep and good food for your body. If your body isn't rested and fueled properly it will be harder to keep it moving.
-Turn on some upbeat music. You will probably find yourself moving faster and more motivated!
-Dance! Have a daily dance party-3 of your favorite songs at least. Dance alone or with your sweetheart or your kids. Some of our favorite dance songs are Trains "Hey, Soul Sister," Kris Allen's "Live Like We're Dying" and DJ Sammy's "Heaven"...the extended remix of course! Movement and good music will get your spirits up, a must for every day, especially if you are trying to live a more heath filled life.
I hope these tips help you get more healthy foods in your diet and movement in your day. These are the changes I've made in the last few months that have made me stronger, slimmer and happier.
Love,
Eva
Here are my suggestions! (You go girl!)
For Food...
-Cucumber slices instead of tortilla chips. Dip in fresh salsa for a veggie-full, delicious snack!
-Water (flavored or plain) instead of fruit-flavored drinks and soda
-Low-fat and high protein yogurt or pudding instead of ice cream
-Wheat bread instead of white
-Two slices of low-calorie toast instead of a huge bagel (that's saving you over a 100 calories easily)
-Corn Tortillas instead of Flour Tortillas
- A Popsicle instead of a bowl of ice cream (it's 50 calories per serving instead of 120- and that's for
low-fat ice cream!)
-Grilled veggies or meat instead of stir-fried
-Skip the mayo and try a mustard (plain, spicy or honey flavored) instead
-Apple slices with honey or a little PB instead of cookies
-Egg whites instead of the whole egg
-Darker green salads instead of iceberg- more vitamins!
-Omelettes with lots of veggies instead of lots of cheese
-Oranges, tangerines or grapefruit instead of anything- citrus curbs your appetite!
-Strawberries with fat-free cool whip or a little sugar-free chocolate syrup instead of cake
-Cucumber slices, or grilled zucchini or eggplant with a little salt or Mrs. Dash instead of chips
-A baked potato instead of french fries
-A turkey burger or dog instead of all beef (There are great-tasting substitutes now. My husband even likes
them and he is a carnivore!)
-Lean chicken on my sandwiches instead of ham (with LOTS of veggies, of course!)
-All veggie lasagna, spaghetti, pizza or manicotti. Anything with pasta should easily be done meatless because you're already getting lots of filling food from the grains.
-All veggie taco salad, tacos, burritos. Another easy entree to do meatless once you're using beans and cheese.
-Homemade pizza instead of ordered. Try new toppings- broccoli, pineapple, chicken, fresh tomatoes after it's done baking. Make eating interesting!
-Homemade ANYTHING instead of ordered
-All fruit smoothies- no ice cream or added sugar
-Use smaller plates and bowls. You will see the food take up more space and think you're eating more. Also, even if you fill your plate or bowl it won't be as much food. You can always get more food on there later if it's not enough, but if it's there to start with you are more likely to eat something you don't need.
-Cereals high in fiber and protein with lots of milk. Try measuring out the portion size to see how much you are usually eating in comparison.
-Mozzarella cheese instead of cheddar (it's lower in fat)
- Have dessert once a week or even more occasionally. If it's not every day you will appreciate and enjoy
it more when you do have it.
-Celebrate by DOING something with someone you love- watch a movie, play a game, visit...instead of
"treating" yourself to food.
-Even though it can be hard, keep a food journal for a while. Write down everything you eat to see how much and how often you are consuming. Most adults need between 1500 and 2500 calories a day. See how you're doing. Is there something you can reasonably cut out from your diet to help you live a more healthful and happy life? Then do it! :)
-Peaches instead of something sweet
-Pickles instead of something salty
Basically, if I get a food craving I ask myself "Is it sweet or salty?" If it's sweet I try to satisfy it with fruit first, then yogurt or low-sugar pudding, my chocolate-flavored calcium chew or finally a Popsicle.
If it's a salty craving, I start with cucumber slices slightly sprinkled or a stick of string cheese, or a few slices of lean poultry sandwich meat. And if I'm hungry but don't think I really should be yet, I drink water or have some celery or salad.
For Exercising...these are ways to get some more movement (and therefore burn more calories) during your day! Please remember that I am not a doctor and you should consult yours before beginning any exercise routine.
-Take the stairs :)
-Park far away so you have to walk further
-Walk through every aisle when you are grocery shopping (except the chip aisle! :)) You will definitely walk farther and you might discover some healthy food options you hadn't considered before.
-Do squats, sit-ups, jumping jacks, jog in place, stretch, step up and down on one of those cool exercise steps or anything else while you are watching TV. I keep hand weights and one of those elastic bands in a basket by our entertainment center. TV time is often my exercise time, in that I don't get to watch my show and sit on my butt until I've payed the price. :) If it takes time to get used to this, try exercising during commercial breaks or for 5 solid minutes and then resting for ten. Using that second idea you will get 20 minutes of exercise in during an hour-long program and that ain't too shabby! Plus, if you have little ones you are setting a great example for them. They might even join you!
-Ride a bike or walk instead of driving
-Pushing a stroller? Jog while you push it instead.
-Don't have a jogging stroller? So lunges while you move instead of walking. This is a great workout and the stroller is there for some support too. Will you feel dumb doing this? Probably- but ignore that negative inner voice! Will you look silly doing this? Maybe to some, but you will also look like you are health-conscious and might inspire someone else! Will you get stronger from doing this? Definitely! So try it out!
-Do squats while you switch your laundry
-Do plies, squeeze your gluteus maximus or stand on your tiptoes while you do dishes or anything else that requires standing for a long time
-Play with your kids (or someone else's- most parents could use a break!) Play tag, leap frog, lift them up to work out your arms, run with them on your back, give them a horsey ride, swing them around, push them on a swing...the possibilities are endless and are pretty much all exhausting!
-Jump! On a trampoline, with a jump rope, on someone else's bed...lot's of cities have facilities full of bounce houses for all ages. We spent Sophia's birthday at one..now that's an awesome "activity" in more than one sense of the word!
-Try new classes at the local gym
-Try new fitness workouts on Netflix, on YouTube, rent fitness DVDs from the library or trade with a friend. Mix it up so your mind and body don't get bored! This idea of variation comes from my best high school friend who has been exercising 6 days a week for the past 10 years!
-Go walking with a friend. Or in other words, go grocery shopping or to the mall with a friend- you will walk much further looking at all the things you both want to see.
-Or walk outside and multitask by getting your vitamin D at the same time.
-Garden
-Play basketball or soccer with a friend. You don't have to be good, just move it! :)
-Get in plank position (push-up position) and hold it! This is working your arms, abs, legs, all of you!
-Get enough sleep and good food for your body. If your body isn't rested and fueled properly it will be harder to keep it moving.
-Turn on some upbeat music. You will probably find yourself moving faster and more motivated!
-Dance! Have a daily dance party-3 of your favorite songs at least. Dance alone or with your sweetheart or your kids. Some of our favorite dance songs are Trains "Hey, Soul Sister," Kris Allen's "Live Like We're Dying" and DJ Sammy's "Heaven"...the extended remix of course! Movement and good music will get your spirits up, a must for every day, especially if you are trying to live a more heath filled life.
I hope these tips help you get more healthy foods in your diet and movement in your day. These are the changes I've made in the last few months that have made me stronger, slimmer and happier.
Love,
Eva
Monday, April 16, 2012
Cooking With Kids: 10 Easy, Healthful Food Ideas
I've been wanting to write this post for a while and maybe I'm finally doing it now because yesterday ended up being kind of a food splurge. I didn't feel that great afterwards, even while watching my portion sizes, because the food was high in fat, oil and sugar.
I don't remember where I heard it, but I once heard that the body is so much more adaptable to change than we give it credit for. It's the mind that struggles with the addction- the body can adapt and be done with something long before the person is mentally. Smoking is a great example of that. The body wouldn't generally seize up and die if someone quit smoking cold-turkey. Yes, it would be extremely uncomfortable, but the body would adjust and move on. Yet, how many people wish they could quit but "just can't." It's the mind that's addicted, the body will adapt. Clearly, that's true for food too. My body is already reacting adversely to having these fatty, oily foods in its system again. It's used to eating light and feels better running on this new "cleaner fuel" after only a couple of months. To me, that's incredible.
So what stops us from choosing what's better for our waistlines and arteries? Time? Money? Convenience? Taste? Well, here are 10 options where I don't feel like I have to sacrifice in any of those areas, and best of all MY KIDS EAT IT TOO! Check 'em out...
1. Fruit- It's hard to find a snack that's cheaper and more convenient than a banana or apple. I used to snack on crackers or toast but now I reach for fruit and veggies, easily saving myself a couple hundred calories a day. I say the same thing to my kids, "if you're hungry, eat some fruit." If they don't want it they probably aren't really that hungry (same goes for me.) They love fruit salads and sometimes we'll even mix in some light cool whip for a special treat. This is a great dessert option for summer- you don't even have to turn on your oven!
2. Protein Salads- Notice that word in front of salad? I mean it! Get some protein on your veggies and you will be loving life! I could eat three bowls of salad and not get full but one bowl with a couple ounces of lean poultry or light cheese and I'm set. The kids love some croutons on theirs and that's fine with me if it's helping them get through a healthful salad. Darker greens have more vitamins. Be sure to throw in lots of tomatoes, cucumbers, olives...any veggie you and your kids like. Also, don't waste your calories on the dressing. Go light or use red wine vinegar to make the most of your meal. :)
3. Turkey Pepperonni Pizza- I know, you might be able to taste the difference. But you will also feel the difference and see the difference on yourself by swapping out the fat stuff for a more lean, healthful meat. If convenience is still a must buy cheese oven pizzas and then top it with your own veggies and turkey pepperonni. These usually have thinner crusts and less cheese than delivery, and they are less expensive too. But you can still see the grease dripping off of them, so use sparingly...
If you have the time, you can make these cute english muffin pizzas. These are great because you can buy the wheat or low-calorie bread, and it's easier to watch your portions (especially on the cheese!) Just cover with toppings and cool for a few minutes on broil. My kids love helping make these and eating them too!
4. Smothered Veggies- This is the name I came up with for the following...take one of those Shake n Bake seasoning packages (in the deli section, with cheese...)and use it on zuchinni, tomato, really any veggie of your choice! I love these because they are baked, not fried, and they really get you to want to eat your veggies. Of course, try to choose one that's lower in salt but if you're just transitioning into eating more vegetables, seriously, just be glad you are eating vegetables! :) I made this for the first time a month or so ago and now I can use less and less of the seasoning per veggie serving because my family is more used to eating veggies! It's great, yummy and quick! Gotta love it...
We always do some with the chilen too...
This is the one I used. And no, I am not getting paid to mention their product. :)
OK, since this is turning into the longest post ever, I'm going to write it in two parts. Here is the last suggestion from Part 1...
5. Smoothies- I used to look at smoothies as high-calorie drinks, which they can be. That's probably because I used to always put (just a little) of ice cream in my smoothies. No more! Now it's just ice, fruit, low-fat milk and high protein yogurt. My kids love 'em because they feel like they're part of The Fresh Beat Band and they help create their own recipes by choosing the fruit and logurt flavors. I've found Greek yogurt to be the highest in protein while still being low-cal. I love 'em because we're all eating healthful fruits and dairy. If you don't do dairy, try some low-calorie juice in there too. This is a great oppotunity to mix in some soy powder or protein powder too.
I hope these suggestions are helpful for you today! More on the way tomorrow...thanks so much for reading!!! You all keep me going!! luv, Eva
I don't remember where I heard it, but I once heard that the body is so much more adaptable to change than we give it credit for. It's the mind that struggles with the addction- the body can adapt and be done with something long before the person is mentally. Smoking is a great example of that. The body wouldn't generally seize up and die if someone quit smoking cold-turkey. Yes, it would be extremely uncomfortable, but the body would adjust and move on. Yet, how many people wish they could quit but "just can't." It's the mind that's addicted, the body will adapt. Clearly, that's true for food too. My body is already reacting adversely to having these fatty, oily foods in its system again. It's used to eating light and feels better running on this new "cleaner fuel" after only a couple of months. To me, that's incredible.
So what stops us from choosing what's better for our waistlines and arteries? Time? Money? Convenience? Taste? Well, here are 10 options where I don't feel like I have to sacrifice in any of those areas, and best of all MY KIDS EAT IT TOO! Check 'em out...
1. Fruit- It's hard to find a snack that's cheaper and more convenient than a banana or apple. I used to snack on crackers or toast but now I reach for fruit and veggies, easily saving myself a couple hundred calories a day. I say the same thing to my kids, "if you're hungry, eat some fruit." If they don't want it they probably aren't really that hungry (same goes for me.) They love fruit salads and sometimes we'll even mix in some light cool whip for a special treat. This is a great dessert option for summer- you don't even have to turn on your oven!
2. Protein Salads- Notice that word in front of salad? I mean it! Get some protein on your veggies and you will be loving life! I could eat three bowls of salad and not get full but one bowl with a couple ounces of lean poultry or light cheese and I'm set. The kids love some croutons on theirs and that's fine with me if it's helping them get through a healthful salad. Darker greens have more vitamins. Be sure to throw in lots of tomatoes, cucumbers, olives...any veggie you and your kids like. Also, don't waste your calories on the dressing. Go light or use red wine vinegar to make the most of your meal. :)
3. Turkey Pepperonni Pizza- I know, you might be able to taste the difference. But you will also feel the difference and see the difference on yourself by swapping out the fat stuff for a more lean, healthful meat. If convenience is still a must buy cheese oven pizzas and then top it with your own veggies and turkey pepperonni. These usually have thinner crusts and less cheese than delivery, and they are less expensive too. But you can still see the grease dripping off of them, so use sparingly...
If you have the time, you can make these cute english muffin pizzas. These are great because you can buy the wheat or low-calorie bread, and it's easier to watch your portions (especially on the cheese!) Just cover with toppings and cool for a few minutes on broil. My kids love helping make these and eating them too!
4. Smothered Veggies- This is the name I came up with for the following...take one of those Shake n Bake seasoning packages (in the deli section, with cheese...)and use it on zuchinni, tomato, really any veggie of your choice! I love these because they are baked, not fried, and they really get you to want to eat your veggies. Of course, try to choose one that's lower in salt but if you're just transitioning into eating more vegetables, seriously, just be glad you are eating vegetables! :) I made this for the first time a month or so ago and now I can use less and less of the seasoning per veggie serving because my family is more used to eating veggies! It's great, yummy and quick! Gotta love it...
We always do some with the chilen too...
This is the one I used. And no, I am not getting paid to mention their product. :)
OK, since this is turning into the longest post ever, I'm going to write it in two parts. Here is the last suggestion from Part 1...
5. Smoothies- I used to look at smoothies as high-calorie drinks, which they can be. That's probably because I used to always put (just a little) of ice cream in my smoothies. No more! Now it's just ice, fruit, low-fat milk and high protein yogurt. My kids love 'em because they feel like they're part of The Fresh Beat Band and they help create their own recipes by choosing the fruit and logurt flavors. I've found Greek yogurt to be the highest in protein while still being low-cal. I love 'em because we're all eating healthful fruits and dairy. If you don't do dairy, try some low-calorie juice in there too. This is a great oppotunity to mix in some soy powder or protein powder too.
I hope these suggestions are helpful for you today! More on the way tomorrow...thanks so much for reading!!! You all keep me going!! luv, Eva
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