Posts Tagged ‘Happy’

Setting goals and examples!

Typically, everyone who decides to get up and start a fitness regimen has an ultimate goal. Be it losing weight, gaining muscle, health reasons, sports conditioning, etc Setting realistic goals is a huge step to accomplishing them!

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   The only way to accomplishing your goals is with dedication and hard work. There are no magic potions, pills, or gadgets that are gonna do the work for you! I have had SO many conversations with people over HCG diets, magic pills that promise you the perfect body, and useless gadgets that do nothing for you, but waste your hard earned money! If any of those things worked, everyone would be healthy and gorgeous! The reality is 500 calorie diets and pills and gadgets that promise to reduce your weight and help sculpt a healthy physique are anything but healthy and are a sure way to have you rebounding back to your current weight or worse, gaining more weight and or more health problems, not to mention the example you set for your family!

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  Typically, women have more body image issues than men, but men and even children have them too! I have several male friends who are more self conscious about what they look like than most women I know! A healthy self image is important. When you think negatively about yourself, it not only affects you, but those around you. Trying to go from thinking negatively about yourself, to positive is a hard thing to do. I know, because I suffer from depression and it has taken me years to think more positive about myself!  It is very easy to look in the mirror and find everything wrong with your body. I now make a choice to stand in front of the mirror at least once a day and try to find 3 things I love about myself. It truly has helped me a lot! With having a more positive outlook on myself, I have an easier time assessing what goals I need to accomplish to improve the other things that I look at negatively. I also encourage Zoe to do the same everyday! I help her look at herself in the mirror and tell herself that she is beautiful. we discuss what features she has that she likes!

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  I am not saying loving yourself is easy! I have an easier time ripping my self esteem apart that I do lifting myself up, but I will never get to my goal body by hating myself and neither will you! I make small strides every week. I take weekly pictures to help encourage myself. I post them online to keep me accountable! Scales have never done anything for me, but keep my mind negative. I try hard to ignore the scale at all cost. (Super hard thing to do!) I strictly go by what my pictures look like. Some weeks I think I have not accomplished anything, then I look at my pictures and realize I really have!

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   Diet is probably the variable that holds me back the most. I do tend to have too many junk days, but I do not let one or two set backs keep me from forging ahead to my goal! Even with a few set backs I have made HUGE strides!!!

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  Josh and I strive to not only build the bodies we have always wanted, but to set healthy examples for Zoe. We both have grown up with self image issues. We want her to have a healthy and happy childhood and be proud of the body she is in! I feel bad some days, because we see so many children who are starting their life with poor food choices and no one to set an example for their diet and activities. They too, will struggle with their body image and health problems at a young age! You hear more and more everyday about children with high cholesterol, diabetes, high blood pressure, depression, bone/joint problems, even liver disease, and the list goes on and on. They all stem from poor diets and no exercise. these issues can be prevented!!!!

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  Unfortunately, obese children are becoming a normal sight when out and about. I take Zoe on play dates where it is normal for the other children’s snack time to consist of soda, cookies, and chips. I am not saying my child has never had junk food, because she has. However, we do not keep items like this in the house and it is on rare occasion that she has had them! She loves having veggies, fruit, milk, and water. Those are her normal snack time food and drink choices. When she doesn’t have other options, then they do not become choices! Kids will enjoy healthy snacks as much as the junk food ones! With a healthier diet they will be more inclined to lead more active lifestyles, versus sitting in front of the television. I think I almost find it more disturbing when parents tell me their kids aren’t over weight, because that justifies them having a poor diet. News flash, your child doesn’t have to be overweight to develop health issues from a poor diet!

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  As adults and parents, I believe it is not only our responsibly, but our obligation to our families, to make sure they are making the healthiest choices they can! In our house,we make our goals as a family, to keep us all accountable and to help each other stay motivated. Obviously with Zoe only being 2, her goals are small. 😉 (Her goals are to eat healthy and have an exercise/activity time for 45 mins to 1 hour everyday) As she grows up, she can develop her goals to whatever she desires them to be. I think setting goals for not only yourself, but for your family as well, will not only help make your personal goals more attainable, but also keep your family healthy and happy! It teaches everyone responsibility.

  Do you have goals for yourself? Do you push your family to keep a healthy lifestyle? What healthy foods do your kids love? What is their favorite activity?

I hope you are striving to keep your family happy and healthy!!! If you have any questions or comments. please feel free to contact me! As always I love hearing back from you!!!

Who said White Potatoes were bad for you???

    I keep seeing people say they have to figure out how to replace potatoes in their diet, since “they are bad for you”. Wait, WHAT??? Potatoes are complex carbs! They are good for you!!!! They are great for energy!!! All complex Carbohydrates form what is called muscle glycogen. Yeah I know, what the heck is that??? Okay let me break it down for you, Complex carbs are slow burning fuel for your body, so you will train harder and longer! They are a vital part of keeping your metabolism up, as well an aid in digestion, and oxidation of protein and fat. Obviously, like anything, you eat your carbs in moderation, because whatever you do not burn, will turn into fat. I eat them in small bursts throughout the day and always with some protein.

   If I plan on eating a large portion of carbs, I do it right after a workout! This is the time I typically like to eat my sweeter complex carbohydrates, ie; apples, lemons, strawberries, bananas. I love to have banana ice cream! Frozen bananas with some coconut milk and some protein powder blended, oh my, it is heaven especially after a hard workout.

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   The most awesome thing is the carbs spike you insulin after a workout, which puts your body into an anabolic state. What does that mean for you??? That means your body is in mega muscle building mode and with muscle you burn fat!!! 

    Okay, I totally got off track with the white potatoes lol What I was getting to, is that they don’t have to be bad for you! Baked potatoes, baked fries, potato salad, and hash browns are all things my family LOVES and still eat. We make them healthier by tweaking the recipes. YES, it can be done!!!! 

   Who doesn’t love some potato salad??? Josh’s favorite type is loaded baked potato salad. I am not gonna lie Zoe and I love the stuff too! 😉 

 

 

 This is a healthier way of making it, without sacrificing the taste! First I wash and cut up 5 small to med potatoes, then into the pot they go. I boil them till they are done but still slightly firm. Some people like their potato salad a little mushy, so by all means cook them longer. 😉

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 While those are cooking I preheat the oven for 400 degrees. You may be wondering why lol this is to cook the bacon, or in this case I used Hog Jowls. Yes, they are not that healthy. However, neither is bacon. Hog jowls cook the same and have the same flavor, but it is stronger and more pronounced in Jowls than bacon, so I can use less with and get the same end result. Therefore, it is in my mind healthier to use the jowls over the bacon lol. Plus, they are cheaper than bacon! 

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  You can usually get them fresh at a farmer’s market or your local butcher, but in a pinch we grabbed the at the grocery store. They are half the size of bacon, but again twice the flavor!  I put  6 of them on a baking sheet and check/flip them every 3-5 mins or until they are cooked to desired crispiness.

   Once the potatoes are done I strain them and pop them in the fridge to cool. While they are cooling I start chopping up the other ingredients. I mince one large garlic clove, 1/2 cup red onion (you can use yellow,white or whatever your choice may be. I like the red because the color pops!), then I chop up the cooled hog jowls. All of these ingredients are added to the potatoes with 1/2 cup shredded cheddar cheese, 1/4 tsp black pepper, and 1/4-1/2 tsp of kosher salt. Josh likes a lot of salt, I personally like it with less, but to each their own. 😉  Then add 1 cup of Plain Greek yogurt. I prefer Fage brand. I think it taste the most like sour cream, so is awesome for recipes like this. We have bought other brands, but didn’t like them at all! You can use more if you want a creamier salad. 

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  From there you just mix, I typically will garnish with a Tablespoon of chopped chives, Then enjoy! 

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 Do have recipes you wish you could convert to healthy ones? Maybe we could work together to try to find some! Contact me and let me know! Hope you all enjoy the beautiful day!!! God bless and eat your complex carbohydrates! 😉 

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