I used to go days at a time where I felt totally inadequate for my life. Days where I couldn't even think about everything I was expected to do because it completely overwhelmed me. I let myself feel weak, and I hate feeling weak.
I still have a day every once in awhile where I feel like that. I think we all have an occasional day where life is a little too much to handle. But most of the time I'm strong. I can do anything. I'm fierce, and no one can keep me down. I am capable.
Why the change? There are a lot of things that contributed to my new attitude: prayer, the passing of time, faith, and people have all kept me going, but the two things I want to focus on are goals and exercise, which go hand in hand.
When I first started to change my lifestyle, I really doubted that I could do it. I had tried to change so many times before and didn't really see any results, so I stopped. I thought this would be the same way. The difference was that all those times before I was doing it the wrong way. Too many people think it's all about cutting calories and fat, and eating as little as you can (most commonly in the form of salad). I had to educate myself to know what was really healthy, and what was maintainable. When you really know what you are doing, and, more importantly, why it works for your body, you start to see your goals fulfilled. When you see that your hard work is paying off, that's a source of strength that can keep you going.
Reaching some of my goals gives me the confidence to push forward and reach for other goals. If I can do something that I thought was impossible for me, I can do other things that I think are just as impossible. However, that feeling of accomplishment can fade as we start to forget about the goals we have reached. Exercise has been a much more constant source of confidence and strength for me because it is something I do on a regular basis. Exercise can help relieve stress, focus the mind, build muscle, increase endurance, and improve bone strength, but very few people think about the power it has to build your inner strength, your self-esteem, your confidence.
When we are in class, one of my favorite instructors at my gym always says, "Your bodies are strong! They are stronger than you think they are!" I've learned to believe in that completely. Most of what we do or don't do is because of our mental strength, what we think we can do. When we push past that "I can't" and just do it, we find there is a lot more we can accomplish. When I exercise I feel like I have full control over what my body is doing. Control makes you feel powerful and strong. It is amazing to start out the day feeling in control.
So ask yourself: Are you ready to feel powerful? Are you ready to be in control? Are you ready to forget about that weakness you've allowed yourself to feel?
I'm not about to let the unexpected bring me down, and neither should you.
Saturday, October 30, 2010
Monday, October 18, 2010
Chocolate Peanut Butter Breakfast Pudding
If you haven't figured it out by now, my diet weakness is sweets. I have easily given up fast food, and I do pretty well when it comes to healthy meals. I can honestly tell you that I don't think I've ever bought a bag of potato chips (unless bringing it to a party) or eaten anything bigger than a single patty burger. I never even get the cheese! Even at my biggest I'd bring home leftovers whenever I went out. So now, because I've been trying out all these new delicious recipes, it's been even easier to stay on target when it comes to meals. It's just that pesky sweet-tooth that gets away from me.
With colder weather coming our way (which makes me want to hide under my bed sheets and cry), I've decided to share a hearty oatmeal recipe today. Don't worry, I actually hate most oatmeal, so you know this has to be worth trying. And it has chocolate and peanut butter in the title, so really, how bad could it be? It tastes quite similar to a cookie, in my opinion, satisfying your craving for sweets without the empty carbs of a chocolate cereal. It's certainly healthier for you, and more filling. Oatmeal is wonderful for you, so give this one a shot!
1/2 c old-fashioned rolled oats
1 packet fat-free, sugar-free hot cocoa mix
2 tsp reduced-fat peanut butter
pinch of salt
3/4 c water
Whisk all ingredients together until well combined. Microwave for 2.5 to 3 minutes. Stir and serve.
Quick, easy, filling. It'll keep you through that morning workout with all of its good carbs and protein. With 2 tsp of reduced-fat peanut butter, which is 1/3 of a serving, you only get 4 grams of fat from that and 2.5 grams of fat from your oats. Not bad for chocolate and peanut butter, eh? Sorry...gotta practice my Canadian for when my brother gets back :)
With colder weather coming our way (which makes me want to hide under my bed sheets and cry), I've decided to share a hearty oatmeal recipe today. Don't worry, I actually hate most oatmeal, so you know this has to be worth trying. And it has chocolate and peanut butter in the title, so really, how bad could it be? It tastes quite similar to a cookie, in my opinion, satisfying your craving for sweets without the empty carbs of a chocolate cereal. It's certainly healthier for you, and more filling. Oatmeal is wonderful for you, so give this one a shot!
1/2 c old-fashioned rolled oats
1 packet fat-free, sugar-free hot cocoa mix
2 tsp reduced-fat peanut butter
pinch of salt
3/4 c water
Whisk all ingredients together until well combined. Microwave for 2.5 to 3 minutes. Stir and serve.
Quick, easy, filling. It'll keep you through that morning workout with all of its good carbs and protein. With 2 tsp of reduced-fat peanut butter, which is 1/3 of a serving, you only get 4 grams of fat from that and 2.5 grams of fat from your oats. Not bad for chocolate and peanut butter, eh? Sorry...gotta practice my Canadian for when my brother gets back :)
Saturday, October 16, 2010
Baked Jumbo Shrimp
The recipe calls these "Fried Jumbo Shrimp," and they taste like fried shrimp, but they are actually baked. If you are familiar with cooking shrimp, or at least prepping them, this recipe should be easy for you. Unfortunately, I had never cooked shrimp before, so it took me forever to peel and devein them. I had to watch numerous YouTube video tutorials to get it right. Plus, I bought smaller shrimp than what the recipe calls for, so there was more prep time because of that also. Overall, the finished product was absolutely delicious, but this isn't one of those recipes I'll be using on a regular basis.
Each serving of 4 shrimp plus 1 tbs cocktail sauce has 193 calories, 26 g protein, 15 g carbs, 3 g fat (trace sat fat).
8 large (16-20 count) shrimp (about ½ lb)
Olive oil spray
1 tbs unbleached all-purpose flour
1 tsp Creole seasoning
1 large egg white
1 tsp fat-free milk
½ c panko bread crumbs
2 tbs jarred seafood cocktail sauce
1. Peel shrimp, but don’t remove tails.
2. Butterfly the shrimp by cutting them down the back so they flatten but are not cut through.
3. Rinse to clean them. Shake off any excess water, and then pat dry with a paper towel.
4. Preheat oven to 450 degrees.
5. Lightly mist a medium nonstick baking sheet with spray.
6. Mix the flour and Creole seasoning in a medium shallow bowl.
7. Pour the egg white into a second shallow bowl and add the milk. Lightly beat with a fork until well combined and slightly bubbly. Set the bowl next to the flour mixture.
8. Pour the bread crumbs into a third medium shallow bowl. Set the bowl next to the bowl with the egg.
9. Dip one shrimp into the flour mixture, coating it evenly on all sides. Shake off any excess flour. Next dip it into the egg mixture, followed by the bread crumbs. Shake off any excess bread crumbs and transfer the shrimp to the prepared baking sheet. Continue breading each shrimp, placing them side by side, not touching, on the baking sheet.
10. Bake for 5 minutes on one side, and then carefully flip them, being sure to leave the breading intact, and bake for another 4 to 6 minutes, or until the breading is crisp and the shrimp are plump and cooked through. Serve immediately with seafood cocktail sauce.
Each serving of 4 shrimp plus 1 tbs cocktail sauce has 193 calories, 26 g protein, 15 g carbs, 3 g fat (trace sat fat).
8 large (16-20 count) shrimp (about ½ lb)
Olive oil spray
1 tbs unbleached all-purpose flour
1 tsp Creole seasoning
1 large egg white
1 tsp fat-free milk
½ c panko bread crumbs
2 tbs jarred seafood cocktail sauce
1. Peel shrimp, but don’t remove tails.
2. Butterfly the shrimp by cutting them down the back so they flatten but are not cut through.
3. Rinse to clean them. Shake off any excess water, and then pat dry with a paper towel.
4. Preheat oven to 450 degrees.
5. Lightly mist a medium nonstick baking sheet with spray.
6. Mix the flour and Creole seasoning in a medium shallow bowl.
7. Pour the egg white into a second shallow bowl and add the milk. Lightly beat with a fork until well combined and slightly bubbly. Set the bowl next to the flour mixture.
8. Pour the bread crumbs into a third medium shallow bowl. Set the bowl next to the bowl with the egg.
9. Dip one shrimp into the flour mixture, coating it evenly on all sides. Shake off any excess flour. Next dip it into the egg mixture, followed by the bread crumbs. Shake off any excess bread crumbs and transfer the shrimp to the prepared baking sheet. Continue breading each shrimp, placing them side by side, not touching, on the baking sheet.
10. Bake for 5 minutes on one side, and then carefully flip them, being sure to leave the breading intact, and bake for another 4 to 6 minutes, or until the breading is crisp and the shrimp are plump and cooked through. Serve immediately with seafood cocktail sauce.
Friday, October 15, 2010
French Toast with Sauteed Banana
Couldn't you just die reading the title?! I love French toast, but it's definitely not something I eat when trying to be healthy. I can't remember the last time I had it, other than this morning. If you like bananas, this is a fantastic recipe. It's tasty, and filling. If not, you could just make the French toast section and top it with some fresh strawberries, raspberries, or any other fruit. If you just use plain fruit, you can even afford to add a sprinkle of powdered sugar.
This recipe makes 2 servings. Each serving (1 slice with half banana) has 202 calories, 6 g protein, 40 g carbs, 4 g fat (2 g sat fat).
For banana:
1 medium firm banana
1 tbs sugar
½ tsp lemon juice
¼ tsp ground cinnamon
2 tsp light butter
1. Peel the banana and cut it on a diagonal, creating ¼-inch-thick slices. Transfer the slices to a medium bowl and add the sugar, lemon juice, and cinnamon. Toss to coat evenly.
2. Place a small nonstick skillet over medium-high heat. Put in the butter. When it bubbles ever so slightly, add the banana slices. Cook, stirring frequently, until tender and slightly caramelized, 2 to 4 minutes. Remove from the heat and cover to keep it warm.
For French toast:
¼ c fat-free milk
2 tbs egg substitute
1.5 tsp sugar
¼ tsp ground cinnamon
1 tsp light butter
2 slices whole-wheat bread
1. Mix the milk, egg substitute, sugar, and cinnamon in a large shallow bowl.
2. Preheat a large nonstick skillet over medium-high heat. Put in the butter.
3. Soak one slice of bread in the egg mixture until just soft, turning once. Let any excess egg mixture drip off and transfer the bread to one side of the skillet. Repeat with the second slice of bread, placing it next to the first slice in the skillet. Cook for 1 to 3 minutes per side, until golden brown on both sides.
4. Transfer each piece to a plate and top each with half of the banana mixture.
This recipe makes 2 servings. Each serving (1 slice with half banana) has 202 calories, 6 g protein, 40 g carbs, 4 g fat (2 g sat fat).
For banana:
1 medium firm banana
1 tbs sugar
½ tsp lemon juice
¼ tsp ground cinnamon
2 tsp light butter
1. Peel the banana and cut it on a diagonal, creating ¼-inch-thick slices. Transfer the slices to a medium bowl and add the sugar, lemon juice, and cinnamon. Toss to coat evenly.
2. Place a small nonstick skillet over medium-high heat. Put in the butter. When it bubbles ever so slightly, add the banana slices. Cook, stirring frequently, until tender and slightly caramelized, 2 to 4 minutes. Remove from the heat and cover to keep it warm.
For French toast:
¼ c fat-free milk
2 tbs egg substitute
1.5 tsp sugar
¼ tsp ground cinnamon
1 tsp light butter
2 slices whole-wheat bread
1. Mix the milk, egg substitute, sugar, and cinnamon in a large shallow bowl.
2. Preheat a large nonstick skillet over medium-high heat. Put in the butter.
3. Soak one slice of bread in the egg mixture until just soft, turning once. Let any excess egg mixture drip off and transfer the bread to one side of the skillet. Repeat with the second slice of bread, placing it next to the first slice in the skillet. Cook for 1 to 3 minutes per side, until golden brown on both sides.
4. Transfer each piece to a plate and top each with half of the banana mixture.
Thursday, October 14, 2010
Goals
Something that each person needs to realize is that goals have to be your own, and they have to be reasonable. They have to be tailored to you, not your friend, your husband, your mother, or the girl lifting absurd amounts of weight beside you in the gym.
Know your body. Do you have a larger frame? Are your shoulders wide? Certain things decide what your reasonable, healthy weight is. My mother is a very slim woman, but I do not have her body shape or size. Therefore, it would be an unreasonable goal for me to try to attain a weight even within 15 pounds of hers.
It is also unreasonable to assume that just because you were a certain weight at one point, you can attain that weight again, especially after drastic body changes such as pregnancy or surgery. Don't be surprised if your new healthy weight and body shape are different from what you are used to. When it comes to pregnancy, you should rejoice in those changes because they are proof of the work your body did to create your children. I am proud of every scar I have; they are reminders of the struggles I've been through to get to where I am today. They are proof of life that is lived, and I'm not ashamed to look like a real woman! Not all of us have the privilege of being airbrushed and photoshopped.
We also need reasonable goals when it comes to fitness. An athlete training for a marathon has to work up to that level of ability. Make small goals for yourself that are tailored to your current abilities. When you reach that goal, be proud of it! So what if your friend can run a 6 minute mile? I'm just proud of myself for actually being able to run the whole mile! It might have been 12 minutes long, but that's one more step to getting in better shape. Before about a month ago I hadn't run a mile since high school. I slowly increased my speed and endurance to get to where I am now. It takes time, so give it time. Eventually your smaller goals will get you to your bigger ones.
Goals are important to have, but if they aren't reasonable you'll be more likely to give up due to frustration. What works for me is setting a bunch of smaller goals, like stepping stones to the big one. Sometimes the "big picture" goal can be overwhelming, so remember to take the time to be happy about reaching those smaller goals!
What are some small goals that you've made on the way to your larger ones?
Know your body. Do you have a larger frame? Are your shoulders wide? Certain things decide what your reasonable, healthy weight is. My mother is a very slim woman, but I do not have her body shape or size. Therefore, it would be an unreasonable goal for me to try to attain a weight even within 15 pounds of hers.
It is also unreasonable to assume that just because you were a certain weight at one point, you can attain that weight again, especially after drastic body changes such as pregnancy or surgery. Don't be surprised if your new healthy weight and body shape are different from what you are used to. When it comes to pregnancy, you should rejoice in those changes because they are proof of the work your body did to create your children. I am proud of every scar I have; they are reminders of the struggles I've been through to get to where I am today. They are proof of life that is lived, and I'm not ashamed to look like a real woman! Not all of us have the privilege of being airbrushed and photoshopped.
We also need reasonable goals when it comes to fitness. An athlete training for a marathon has to work up to that level of ability. Make small goals for yourself that are tailored to your current abilities. When you reach that goal, be proud of it! So what if your friend can run a 6 minute mile? I'm just proud of myself for actually being able to run the whole mile! It might have been 12 minutes long, but that's one more step to getting in better shape. Before about a month ago I hadn't run a mile since high school. I slowly increased my speed and endurance to get to where I am now. It takes time, so give it time. Eventually your smaller goals will get you to your bigger ones.
Goals are important to have, but if they aren't reasonable you'll be more likely to give up due to frustration. What works for me is setting a bunch of smaller goals, like stepping stones to the big one. Sometimes the "big picture" goal can be overwhelming, so remember to take the time to be happy about reaching those smaller goals!
What are some small goals that you've made on the way to your larger ones?
Friday, October 8, 2010
Make the Switch
There are a few items that can easily be replaced with healthier options. Making these changes will cut unnecessary fat and calories, hopefully with minimal discomfort to you.
1. Choose skim milk rather than 2%.
2. Choose whole grain breads and pasta over white breads and pasta.
3. Choose 96% lean ground beef (140 calories, 4.5 g fat) not 93% lean (170 calories, 8 g fat).
4. Choose water, and just say no to soda!
5. Choose romaine (or pretty much any other leafy green) over iceberg lettuce.
1. Choose skim milk rather than 2%.
You may think 2% sounds innocent, but it still has 5 grams of fat and about 125 calories per serving. Skim milk only has about 90 calories per serving.
2. Choose whole grain breads and pasta over white breads and pasta.
Whole grains are good carbs. White starchy products are the "evil" carbs.
3. Choose 96% lean ground beef (140 calories, 4.5 g fat) not 93% lean (170 calories, 8 g fat).
It can be more expensive, but it is worth it. It is still very flavorful and moist if you don't overcook it.
4. Choose water, and just say no to soda!
I enjoy an occasional soda, probably only once a month or so, but it is not okay everyday. Soda is nutritionally bankrupt, whether it be regular or diet. Chances are, if you are drinking a soda, you are depriving yourself of the water you need.
5. Choose romaine (or pretty much any other leafy green) over iceberg lettuce.
Iceberg is basically crunchy water, so do your body a favor and eat a real vegetable!
You may notice I didn't include any replacements that contain artificial sweeteners rather than sugar. That is because I don't believe in them, and I think they taste nasty. I have read a bit about artificial sweeteners and I'm a little scared by them, since I think they may cause some metabolic mayhem. That is just my own personal opinion though, so if you like your sugar-free yogurt, don't let me stop you.
Happy eating!
You may notice I didn't include any replacements that contain artificial sweeteners rather than sugar. That is because I don't believe in them, and I think they taste nasty. I have read a bit about artificial sweeteners and I'm a little scared by them, since I think they may cause some metabolic mayhem. That is just my own personal opinion though, so if you like your sugar-free yogurt, don't let me stop you.
Happy eating!
Saturday, October 2, 2010
Potato Chip Crusted Chicken
Without exaggeration, this is definitely the best chicken I have ever made. I'm not that creative when it comes to seasoning things, and I think that's what I really liked about this recipe. It even smelled amazing when I was mixing the spices together. If you even remotely enjoy chicken with a fried coating then you gotta try this recipe.
2 3-oz boneless, skinless chicken breasts, visible fat removed
2 3-oz boneless, skinless chicken breasts, visible fat removed
1/3 c low-fat buttermilk
Olive oil spray (NOT Pam, olive oil in a spray bottle used for cooking. I don't have one yet, so I just used a brush and lightly dabbed the oil on.)
1/2 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper
1/8 tsp salt
pinch of cayenne (I left this out to avoid spiciness.)
1.5 oz (about 1/2 c) finely crushed Baked Ruffles
1. Place the chicken breasts between two sheets of plastic wrap. Use the flat side of a meat mallet to pound them to an even ½-inch thickness. Put the chicken breasts in a resealable plastic bag. Pour the buttermilk over the breasts, seal the bag, and then turn the bag to coat. Refrigerate for at least 6 hours or overnight, rotating once or twice.
2. Preheat oven to 450 degrees.
3. Lightly mist a small nonstick baking sheet with spray.
Olive oil spray (NOT Pam, olive oil in a spray bottle used for cooking. I don't have one yet, so I just used a brush and lightly dabbed the oil on.)
1/2 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper
1/8 tsp salt
pinch of cayenne (I left this out to avoid spiciness.)
1.5 oz (about 1/2 c) finely crushed Baked Ruffles
1. Place the chicken breasts between two sheets of plastic wrap. Use the flat side of a meat mallet to pound them to an even ½-inch thickness. Put the chicken breasts in a resealable plastic bag. Pour the buttermilk over the breasts, seal the bag, and then turn the bag to coat. Refrigerate for at least 6 hours or overnight, rotating once or twice.
2. Preheat oven to 450 degrees.
3. Lightly mist a small nonstick baking sheet with spray.
4. Mix the onion powder, paprika, black pepper, salt, and cayenne in a small bowl.
5. Put the chips in a medium shallow bowl.
6. Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the breast to the bowl of crushed chips and cover completely with the chips. Place the coated breast on the prepared baking sheet. Repeat with the remaining chicken breast. Discard the remaining marinade.
7. Lightly mist the top of both breasts with spray. Bake for 4 minutes, and then carefully flip the breasts with a spatula, being sure not to remove the coating. Lightly mist the tops with spray and bake for another 3 to 5 minutes, or until the coating is crispy and the chicken is no longer pink inside. Serve immediately.
One chicken breast is 206 calories, 22 g protein, 20 g carbs, 4 g fat, trace sat fat. At least that's what the recipe says. I argue that it has more fat than that, depending on how much olive oil you use and how many chips you crush. I only cooked one chicken breast, so I made sure not to use more than one serving of the chips, and I didn't use all of them. I didn't have a spray bottle, so brushing the oil on, even lightly, probably added more fat, but I know I didn't use even half a serving of that. Just be sure to follow the recipes the best that you can so they stay healthy!
6. Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the breast to the bowl of crushed chips and cover completely with the chips. Place the coated breast on the prepared baking sheet. Repeat with the remaining chicken breast. Discard the remaining marinade.
7. Lightly mist the top of both breasts with spray. Bake for 4 minutes, and then carefully flip the breasts with a spatula, being sure not to remove the coating. Lightly mist the tops with spray and bake for another 3 to 5 minutes, or until the coating is crispy and the chicken is no longer pink inside. Serve immediately.
One chicken breast is 206 calories, 22 g protein, 20 g carbs, 4 g fat, trace sat fat. At least that's what the recipe says. I argue that it has more fat than that, depending on how much olive oil you use and how many chips you crush. I only cooked one chicken breast, so I made sure not to use more than one serving of the chips, and I didn't use all of them. I didn't have a spray bottle, so brushing the oil on, even lightly, probably added more fat, but I know I didn't use even half a serving of that. Just be sure to follow the recipes the best that you can so they stay healthy!
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