Make the Time

As of last week I have officially reached the 10-pounds-left-to-go mark. Victory is so close, I can almost taste it! Once I get to that point, I'm gonna keep this lifestyle going and see what happens! It feels great to know that I did this the right way, and that I can keep it up because I know how to eat right and exercise correctly. I've made healthy habits. It's not the weight itself; I see the weight as a reflection of my health, and especially my hard work.

I was watching The Biggest Loser finale tonight, thinking about how great they all looked, and I was seriously getting choked up just thinking about how much work goes in to changing your life like that. There are so many hurdles to get over: learning how to eat right, keeping the motivation to exercise, getting over emotional roadblocks, perfecting the balance in order to keep it maintainable, etc. It's just amazing to see other people change their lives like that. Many of them were on the verge of death, and now they are happy and healthy.

One excuse I used before, and that I hear a ton of now, is "I just don't have time to lose weight." True, it is much easier not to work out and pick up some fast food after work, but if you really want to change, you gotta make the time. Here are a few helpful tips:

1. Cook enough for leftovers. This happens to me whether I try or not. When you only have one person to cook for, plus a toddler that is hit-or-miss when it comes to meals, you end up with food to spare. Learn the proper way to freeze and reheat, or make just enough for two days so you don't get bored with it.
2. Plan time to work out. If you pencil in some time to work out and you require yourself to stick to that schedule you'll get it done. We all have more free time than we realize sometimes. You wouldn't let the day pass you by without going to work, getting dressed, or taking the kids to school, so make sure exercising is on your to-do list also.
3. Take the stairs. If you happen to work all day, plan a few activities to do at lunch. Walk up and down the stairs, take a walk around the building, or walk to a nearby restaurant for lunch. There are always a few ways to sneak in some exercise.
4. Buy healthy snacks and bring them with you. Out at school all day? Don't buy from the awful vending machines. Pack yourself some grapes, an orange, some carrot sticks, or even a few hard-boiled egg whites.
5. Package your own food. This one goes along with the previous tip. Sometimes it can be very time consuming to prepare a healthy snack and so we just grab whatever is the easiest when we are really hungry. When you first come home with your fruits and veggies, separate them into single-serving portions and place each portion in a ziplock bag. Then when you want a snack, it's easy to grab a little bag of something healthy.

How do you busy folks make the time to be healthy?

Roasted Ruby Tomatoes

This is a super quick and easy recipe to jazz up those veggies. These are especially great if you are just eating something simple like a chicken breast and want a little something special for your side. They also work well if you are cooking for company and you want to be healthy, but don't want to be boring.

WARNING: If you ever invite me to anything that requires me to bring food, I will bring either vegetables or dessert.

I'm a pretty basic person when I cook for myself. For the last couple nights I ate chicken breast that I had marinated in low-fat buttermilk, then seasoned and baked, with a salad on the side. I try to be a bit more exciting for other people though...

Roasted Ruby Tomatoes

1/2 lb cherry or grape tomatoes
1 tsp extra virgin olive oil
garlic powder, salt, and pepper

1. Preheat oven to 425 degrees.
2. Combine tomatoes and olive oil in bowl. Toss to evenly coat tomatoes.
3. Season with garlic powder, salt, and pepper to taste.
4. Transfer in a single layer to a small baking sheet. Bake for 6 to 9 minutes, or until some of the tomato skins begin to split.
5. Serve immediately.

It may not seem important to serve immediately, but it is! These smelled and tasted the best right out of the oven.

So what did I tell ya? Easy, right?!

More

I just can't get enough of this song. It's the perfect workout tune: hot beat and awesome lyrics. Check it out; you won't be disappointed.

Watch me as I dance under the spotlight

Listen to the people screaming out more and more

'Cause I create the feeling that keep 'em coming back

Yeah, I create the feeling that keep 'em coming back

So captivating when I get it on the floor



Know y'all been patiently waiting, I know you need me, I can feel it

I'm a beast, I'm an animal, I'm that monster in the mirror
The headliner, finisher, I'm the closer, winner

Best when under pressure, with seconds left I show up



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



Get up both your hands, I'm in the zone, tight, put 'em in the air

If you want more and more 'cause I can't wait to feel it

I go hard, can't stop but if I stop you just know that I'ma bring it back

Never quittin', don't believe in that



Know y'all been patiently waiting, I know you need me, I can feel it

I'm a beast, I'm an animal, I'm that monster in the mirror

The headliner, finisher, I'm the closer, winner

Best when under pressure, with seconds left I show up



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



Gonna push it to the limit, give it more

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more



If you really want more, scream it out louder

If you're on the floor, bring out the fire

And light it up, take it up higher

Gonna push it to the limit, give it more

Gonna push it to the limit, give it more

Confession

Stress. There's a lot of it hanging around me lately, and I don't handle it as well as I should.

My stress has a name and a cute little face, and likes to scream at me and call me "MOM-my."

And today when she came over me like a gigantic tidal wave I grabbed the chocolate orange I was saving for Thanksgiving, and without thinking, slammed it on the counter and ate 3 pieces.

A Healthier Thanksgiving

With the exception of the following recipes, I have tried every single item I've advertised to you. I don't make it a habit of sharing recipes that I don't know for a fact are good, but since Thanksgiving is around the corner and I really don't feel like making the feast twice, here are a few healthier dishes you may choose to incorporate into your meal. Remember, every calorie counts...and I'd rather save a few (hundred) for pie ;)

First, the grand turkey. Obviously turkey breast is going to be healthier than the dark meat, so why not buy just the turkey breast alone? Have you seen those suckers? The smallest one I could find was over 4 pounds!

Sage Butter Roasted Turkey Breast

3 lb turkey breast half
2 tbsp light butter
1 tbsp sage, finely chopped
1/2 tsp salt
1/8 tsp black pepper
1 tbsp flour

1. Preheat oven to 325 degrees.
2. Poke breast 25 times with fork.

3. Mix butter sage, salt, pepper in bowl. Rub over breast.
4. Put flour in small roasting bag and place in pan.

5. Roast for 45 minutes, or until thermometer reads 175 degrees.

Next, the sweet potatoes. I think we all know deep down that sweet potatoes with brown sugar, tons of butter, and a heap of marshmallows are more of a dessert than a vegetable. However, sweet potatoes are excellent for you! They are a fantastic source of fiber and vitamin A, as well as many other nutrients. Here's a recipe for "breakfast" sweet potatoes, but you know what, I'm a rebel and I'm making 'em for dinner.

Breakfast Sweet Potatoes

1 lb sweet potatoes, peeled and cut into ½’’ cubes
1/2 c chopped green bell pepper
1.5 tsp freshly minced garlic
1.5 tsp extra-virgin olive oil
1/4 tsp paprika
1/8 tsp salt, plus more to taste
Ground black pepper, to taste

1. Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
2. In a medium glass or plastic mixing bowl, combine the sweet potatoes, bell pepper, garlic, olive oil, paprika, and 1/8 tsp salt and toss well to combine. Transfer to the prepared baking sheet and arrange in a single layer.
3. Bake for 20 minutes. Turn the potato pieces with a spatula and bake 20 to 25 minutes longer, or until the potatoes are tender and the pepper is slightly browned. Season with additional salt and black pepper. Serve immediately.

Finally, one of the desserts I'm making. It's a Thanksgiving staple, so why not eat it guilt-free?!

Pumpkin Pie Bars

Cooking spray
1¼ c finely crushed low-fat graham crackers (about 9 whole crackers)
1/4 tsp ground cinnamon
1/4 c light butter, melted
4 large egg whites
One 15-oz can solid pumpkin puree
One 14-oz can fat-free sweetened condensed milk
1.5 tsp vanilla extract
2 tbs brown sugar (packed)
1¼ tsp pumpkin pie spice
12 tbs fat-free frozen whipped topping, defrosted

1. Preheat oven to 350 degrees.
2. Mist an 11 x 7-inch ovenproof glass baking dish with spray.
3. Mix the graham crackers, cinnamon, and butter in a small mixing bowl until combined. The crumbs should stick together slightly. Transfer them to the baking dish. Use a piece of wax paper about the same size as the bottom of the pan to press them to evenly cover the bottom. Bake for 6 to 8 minutes, or until the crust is slightly browned. Set aside.
4. Use a sturdy whisk to lightly beat the egg whites in a large bowl. Add the pumpkin and condensed milk and continue mixing. Next, add the vanilla, brown sugar, and pumpkin pie spice. Stir until well combined.
5. Pour the filling over the crust and bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out dry.
6. Cool the pan on a wire rack for 10 minutes, and then slice into 12 bars. Transfer 1 bar to a serving dish and top with 1 tablespoon whipped topping. Refrigerate leftovers in an airtight container for up to 3 days.

My November

I haven't posted in awhile, so I thought I'd share some of what I've been doing lately. My goal is to work out for 1 hour, 6 days a week. The number of days tends to vary for me because if I overdo it in a strength training class then I'll give myself the next day to recover. I define "overdoing it" as "I can hardly walk the next day." Starting out new to squats can do that to you. Especially when doing squats with weights...ouch.

So far I've found 2 classes that I really love, and I take each of them twice a week. My Body Vive class is awesome. I always get a good workout without feeling like I'm gonna die. The class has about 30 minutes of cardio dance movement and then the remainder of the class is strength training. For the current class, that includes squats, lunges, and resistance training of the shoulders, biceps, and hips. We also do push ups and a series of exercises for the abs. The previous version of the class included resistance training for triceps instead of biceps.

The other class I take is Body Pump. That class totally intimidates me, but it is such an important class. It is an hour of strength training that focuses on high repetition of low weight. The goal isn't necessarily to increase muscle mass, but to increase muscle endurance.

Strength training is so important to me because it helps you lose weight faster by building your lean muscle mass. The more muscle you have, the more calories you burn just going about your regular day, which means it will be easier to control your weight. Ever watch "The Biggest Loser"? They aren't just running on a treadmill all day. They strength train! It is especially important for women to strength train because weight-bearing activities increase bone density, and women are at a higher risk for osteoporosis. Hear that, ladies? Strength training isn't just a man's game!

I made an observation a few weeks ago that really helped me change some previous perceptions I've had. I noticed how there are different kinds of thin. There is supermodel thin, and there is what I call personal trainer thin or athlete thin. When you think about models, you probably think they don't eat much, and you'd probably be right. Chances are they even participate in unhealthy behavior, or an eating disorder, to maintain their thinness. Eating a slice of pizza would be out of the question. But when I see my friends who are athletic, who are still thin, but strong, I notice that they eat correctly, and they can manage to eat normal portions. They eat healthy, but they still indulge on occasion. Eating a piece of pizza is no big deal when it's an occasion thing. Yes, some people are just blessed with a nice metabolism, but for the rest of us, we need to make the connection: a strong, properly-fed body is a healthy body. A body that you don't have to obsess over. Isn't that what we really want, to stop this compulsion to worry about our bodies every day?

What's the goal here? Is it to be thin, or is it to be healthy? Sure, starving yourself or living off of 100-calorie snack packs will make you thin, but it's not healthy. Any "diet" you plan on stopping at some point is not maintainable. And if it's not maintainable, it's not going to work. You will gain the weight back, probably more. There is no quick fix. In fact, do it the right way and it's still pretty darn quick, and you won't have to do it over and over again. I hear way too many people talking about their dieting endeavors and they'll say, "Oh this diet is killing me!" I've lost almost 40 pounds since May, and I don't feel exhausted. I don't feel deprived. I don't feel like quitting. I'm more excited than ever!

Let's help our friends and family learn the right ways to eat and exercise. Let them know that it's not impossible, and that you don't have to be miserable. The key to living longer, better lives is health, not jean size.

Stronger

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.