Small Changes - Big Benefits

I’m always looking for small improvements I can make to look and feel healthier. That’s how I reached my goals in the first place. I would make one small change and focus on that until it was a habit. Then, I’d move onto the next healthy change.

Now, I’m at the point where I have studied the main concepts for quite some time: clean eating + regular activity = healthy body. I aim to try one new clean eating idea each week and I revamp my exercise plans every four to six weeks. But, there is always more to learn!

If you want to try something new, give one of these a try this week:

Apple Cider Vinegar

Origin: Did you know the word vinegar originates from “sour wine”? See, we are off to a good start!

Health benefits: Known to strengthen the immune system and fight infection; known to boost metabolism and stamina.

How to: Be careful when using – it’s strong! One of my previous trainers used to mix it with water, but personally it tastes too awful for me. Instead, I put a tablespoon on salads, soups, sauces or crockpot dishes. Just it in small amounts and you won’t even taste it.

Chia Seeds

Origin: This one goes back to the Aztecs and comes from a plant that is a member of the mint family. It was a very important crop back in the day because it will sustain you for a good amount of time.

Health benefits: Make-up is typically 20% protein (building blocks for muscles and enzymes), 25% fiber (stay fuller longer) and 34% oil a.k.a. Omega-3 fatty acid (good fats that absorb essential vitamins); known to have even higher anti-oxidants than blueberries; gluten-free

How to: Add a tablespoon to cereal or smoothies.

Green Tea

Origin: Associated with many Asian cultures dating back to 4,000 years ago. Folks drank tea, but it was generally used for medicinal purposes.

Health benefits: I cannot say enough about the benefits of green tea! The disease-prevention benefits are countless. But, it’s a great metabolism booster and fat-burner. YAY!

How to: My favorite time to drink it is right before bed. I even make it old school in a kettle on the stove. Just be sure to get decaf! At least two servings a day is recommended, but you can drink up to 10 cups. For a more reasonable option, you can also take this in pill form.

My Target Shopping Problem (a.k.a. product recommendations)

I live within a 5-minute walking distance of Target and work three blocks from Target Headquarters, which has a huge 2-story Target store.  I also have the awesome Target debit card, so I get five percent off all purchases.  You might say I have a bit of a Target obsession.

I also love great products and a good deal.  While I love certain spendy products from M.A.C. and Sephora, I don't believe that paying more always means a better product.  There are great products out there for less.  Here are my two finds this week!

1) Garnier BB Cream - SPF 15, $11.99

 If you are over 30, I recommend using a BB cream and this one works great.  I've been using it for five days (apply before makeup) and my skin feels so much better.  St. Paul weather in January is not forgiving to your skin and originally I set out to find a good moisturizer.  I came across this product and it's a winner!  The best thing is that this will last forever.  I over-applied the first time - you only need a small amount for great results.

 2) Sonia Kashuk Satin Luxe Lip Color in Plum Wine - SPF 16, $9.99

 I'm already a fan of the Sonia Kashuk line.  I love love love the travel eyelash curler (that I use every day) and the brush sets.  I haven't tried the lipsticks, so I thought it was about time I did.  When I saw the color in the store, I was a little cautious because it looked dark.  But, I love wearing a rich jewel-toned color in the winter to give my pale skin some life.  It's creamy, but not heavy and it stayed on well for a 'non-stay' lipstick.  I don't think it was too dark for me, but even if it is, I don't care.  I love it and I rocked it for my dinner date with hubby last night :)

Let me know what you think if you try the products.  Today is the perfect day for a Target run!  And, if you don't have the 5% off debit card yet, what are you waiting for?

What do you want to be in 2013?

I feel like this is going to be a really good year. I’m not exactly sure why, but I just have a good feeling. Is that a good enough reason?




The last couple of years have not been so great due to many factors, including my attitude. But, I feel like some things are aligning and my attitude has been adjusted appropriately. I really do believe that hard work and perseverance to prevail. And, if I’m being honest, the last couple of years have been filled with more excuses and laziness than I would’ve liked. So, moving on!



My health goals have been pretty consistent for the past several years, so my goals this year are more about “do more of __________”. The knowing what I want part is never difficult, but staying on track to get there and finding the motivation to do so is very difficult. So, for 2013, I will:



• Do more learning. I found some writing classes I want to take, which can only benefit you if you are taking time to read what I write :)  I found classes for online/web writing, magazine writing and self-publishing. (Yes, my health & wellness book/guide/writings/whatever you want to call it made good progress in 2012. I’m almost done writing. Hoping to edit in a few months and start the self-publishing process. After all this time, it’s going to be a masterpiece. I promise.)

• Do more playing. Do you ever feel guilty just sitting on the couch when you could be doing something productive? Typically, I’m not an advocate for just sitting around. But, the kids are finally self-sufficient, I work full-time, I’m active every day, and there’s the other multitude of responsibilities I have at home and to other people. Yet, I still feel guilty when I sit and watch The Bachelor with a glass of cabernet in hand. No more! I earned it and I deserve to live in the moment and enjoy some relaxation. No more guilt. When work is done, it’s time to play.

• Do more for my health – both mentally and physically. This includes:

• Lifting more weight than ever before. I document my weights/reps/rest for every workout and each week it’s going to change. I’m really going to push myself here!
• Challenging myself with some new HIIT workouts during the winter to help my summer road race times. If you have a good routine, please share it!
• Finding a new doctor and a new dentist (I really dislike both of them right now!)
• Playing my piano more. I found several new songs I want to learn this year.
• Write more. For something I really love to do, it’s odd that I don’t do it more often. I have been writing my book quite a bit, which has taken me away from freelancing, blogging and journaling. But, I’ve journaled four times this year already and, look at me now! I’m blogging! Now, who’s got a freelance topic for me?
• Share more. I need to remember that I’m not alone in this journey of health and wellness. I hate to mention reality television twice in one post, but watching The Biggest Loser last night reminded me that there are so many people who need encouragement and education about this topic. We can all help each other lead happier, healthier lives.
• Overall, feel better about myself. Like most people, I overindulged during the holidays and I have some extra weight to lose. I know this will come with the goals I’ve set above and documenting daily food intake.

I really encourage you to write down some goals for yourself this year along with documenting how you will achieve them. Revisit and revise often. Feel free to share them here! Happy New Year!

If you are into awesomeness…

…and, who isn’t??!! Check out my pal, Jamie’s, kick ass and inspiring blog post!


http://sweatyhugs.blogspot.com/2012/11/a-year-of-crossfit.html?showComment=1351792139374#c8982367020213725005

A family that cooks together stays together

One of the biggest contributors (if not the biggest) to your success for losing weight and living a healthy lifestyle is your environment.  If everyone in your household or immediate social circle is focused on healthy living, it makes it much easier for you to stick to your commitments as well.

For quite a while, my husband has been struggling to lose weight (aren't we all??!!).  I'm so proud of him, because he's lost about 15 pounds this month.  It's really helped me out quite a bit because we've been planning meals, shopping and cooking together.  It's been a long time since we've done this together and it's great to have a partner so we can keep each other in check.

I've started a recipes page here to share some of the great things we've been eating.  My husband is a good cook, but neither of us like to spend a lot of time cooking, especially on weeknights.  Our recipes are healthy, but don't taste like you are on a diet.  Most can be made ahead of time or you can make extras for leftovers the next day.  Give them a try!

Why do we do it?

Today’s post is inspired by the lovely Renee and her post: 

The question is…when you have certain health/wellness goals, why don’t you do the things to achieve them? Or, maybe the question is: why do you do things that will put you further away from your goals?




When I journal my food intake and exercise for a consistent period of time, I feel better, lose weight, and, most importantly, I get closer to my goals. I feel like I’m in control of my decisions and my life. I feel proud that I’m actually taking control and accomplishing what it is I set out to do. Nothing beats this feeling!



When I eat without care (read: OVEREAT), skip a workout or miss a weigh-in, I feel disappointed and disgusted, not to mention bloated! I feel like I’ve taken several steps backward and that I will need to work even harder just to get back where I was before. I hate being in this position!



So, if one set of behavior is wonderful and the other set of behavior causes self-loathing, why is this so difficult? I should institute the good behavior all the time, so I never have that bad feeling again. Yet, I will go an entire weekend and eat “freely” without bothering to journal. I’ll have a beer, but tell myself it’s only three PointsPlus when it’s really five. I’ll order pizza when I know I only have enough PointsPlus left for grilled chicken and veggies. I’ll tell myself that I’m too sore to lift weights, so instead of at least going for a walk, I skip the workout all together. Shall I keep going?



I once had a friend tell me that she loved Weight Watchers because all you had to do was follow the plan and it worked. I told her that I wish it were that simple. She said to me, “It is. Just follow the plan.”



I will reiterate what Renee stated – why is it so difficult to let go of habits instilled in us so long ago? Why is it so difficult to just follow the plan?

Friend Makin’ Mondays

I know it’s Tuesday and no one wants to re-live a Monday, but I’m trying this out after reading a couple of good blogs that participate: http://alltheweigh.com/ and http://www.lowfatpie.com/blog/

How you play: Please take a moment to answer this week’s question on your own blog then add your link in the comments section here so we can all see your FMM questions and answers. Please invite your blog readers to add their links here too so everyone has to opportunity to be seen. The idea is to connect with other awesome bloggers so take a moment to post your own FMM post and comment on a couple of other posts. Now it’s time for this week’s topic!

In the Kitchen


1. How often do you cook at home?
I’m a big fan of cooking a bunch of food on Sundays so I don’t have to do it during the week. Plus, then I’m prepared – no excuses to eat out!

2. Do you eat more fresh produce, frozen or canned produce?
Definitely fresh in the summer when the farmer’s markets are open. But, I’m in St. Paul, so that doesn’t last long. I go frozen most of the winter because it’s cheaper, tastes better and lasts longer than what we get here in the winter fresh-wise.

3. What are a few unusual staples that can always be found in your kitchen?
I’m not that adventurous, but I try. Right now, maybe quinoa and edamame? I get more adventurous with different types of mushrooms and seeds (ie: chia, flax).

4. Look in your fridge, then tell us about the healthiest thing in there.
Kale!

5. Now share the most unhealthy thing in it.
Cheese or coffee creamer

6. Do you eat leftovers?
Yes!

7. Do you use coupons at the supermarket?
Yes! Also have the Target RedCard for 5% off everything!

8. How often do you try new recipes?
I try to at least a couple of times per month. Just posted a new one in my blog last week that was SO GOOD.

9. Do you make grocery lists?
Always always always. Otherwise, I stray and it’s not good…

10. If you could buy one food item that would magically be calorie-free, which item would you choose? I’m just going to be honest here…it would have to be VODKA!