Monday, January 26, 2015

It's Time.

Are you addicted to sugar?
I'm absolutely raising my hand!
I allowed myself a few treats throughout the holidays and soon enough I was getting that sugar craving again everyday :(
I've had enough.  It's time to break up.
I'm going to be running a virtual 21 Day Sugar Detox based on Diane Sanfilippo's book.

WHO
Anyone who is addicted to sugar!
Anyone who has a hard time focusing, has trouble sleeping, or experiences strong cravings.
WHEN:
We are starting Monday, February 2nd and busting our cravings in 21 days!
WHERE:
Private Virtual Facebook Group
WHAT:
You will need a Facebook Account + The 21 Day Sugar Detox book available here!

Send me an email at katemarkovitz@gmail.com
if you are interested!  *Limited Spots Available*

Friday, January 23, 2015

Homemade Almondmilk (+BONUS Homemade Almond Flour!)

In response to my last post, I got several messages about making almondmilk.  Is it hard? Does it taste the same?  How do you make it?

Great news!  Super easy to make and you can flavor it however you want (vanilla, cinnamon, etc!)

PLUS, you get a two-for-one special when you buy the almonds.  You can easily make the almondmilk and JUST as easily make some almond flour, which is gluten-free and usually a bit pricey.

I buy my almonds in bulk at the grocery store, or you can buy them from Amazon here.

I just finished a batch :) Here's how I make mine:

Homemade Almondmilk


Kitchen Gadgets:

*Bowl
*Blender
*Cheesecloth or Nut Milk Bag (like this one!) {OR A fine strainer will do, but makes it a little more difficult for you to release all the liquid from the almond pulp}

Ingredients:

*1 cup Raw Almonds
*8-10 cups Water
*1/2 tsp Salt
*Spices of your choice (cinnamon, vanilla, stevia, dates, maple syrup, honey, pumpkin spice...endless possibilities!)



Directions:

  • Soak 1 cup almonds in 2-3 cups of water and 1/2 tsp Salt in a bowl for at least 12 hours.
  • Rinse the almonds and discard the salt water.
  • Toss the almonds in a blender with 8 cups of water.  If your blender cannot hold this much liquid, no worries! Make it in two batches :)
  • Blend for 1-2 minutes until blended very well and as a creamy appearance.  There will be little bits of almonds in the mixture.
  • Using your Nut Milk Bag or Cheese Cloth (or strainer), separate the almond pulp from the creamy almondmilk.  Squeeze out all the moisture. But don't throw the pulp away!!! You can use the it to make Almond Flour.  Get the most of the money spent on those almonds.  Recipe below!
  • If you want to sweeten, throw the almondmilk back in the blender and add your flavorings!
  • ENJOY!
I keep mine in the cute "milk man glass" ;) ! I picked up a few at Hobby Lobby.  They were very inexpensive for the use!

A Few Notes:
** It will separate, so just make sure you give it a good shake!
** One recipe will yield about 2 quarts of milk.
** It will stay fresh in the fridge for 5-7 days.
** You could make it more of a "coffee creamer" texture by using less water (about 1/2) and adding more sweetener.


Homemade Almond Flour

Kitchen Gadgets:

Oven
Cookie Sheet
Parchment paper

Ingredients:

Almond pulp {from previous recipe}

Directions:

  • Preheat oven to 170 degrees.
  • Put a piece of parchment paper on cookie sheet.
  • Spread almond pulp on cookie sheet.
  • Bake for 3 hours or until pulp is dried out.
  • Once dried, throw in a blender or food processor to grind until smaller pieces.

Thursday, January 22, 2015

All about Coffee...Make it Bulletproof?

I've been asking around to my closest friends and relatives, "What would you want to read about on my blog?"  A topic that has come up more than once was coffee...and all it's magic and deliciousness.

I am a coffee drinker.  I drink it black, so it is pretty low maintenance for me. Plus, my favorite moment of the day involves my cup of coffee in the morning.  I look forward to the smell of the brew (and recently, I have been using my Ninja to grind the beans...ahhhh, the aroma!)  I permit myself to have at least a minute (I always hope for more, but with my early morning teaching schedule, sometimes the snooze button robs me!) where I sit down to center myself in the morning while enjoying the first few sips.  After that glorious moment, I feel ready to start my day...

So now that you have sufficient background about my daily routine and my apparent addiction, let's cut to the facts.
There is actually a LOT I could talk about with this topic, so I figure I'll start with some of the basics.  And I want to cover Bulletproof Coffee...which is catching a lot of media headlines recently.  Being a member of the Paleo community, I had heard about this idea a while ago, but now it is popping up on Pinterest and being covered on early morning talk-shows.

What are the {Benefits} of drinking Coffee?
If you are a coffee drinker, I'm sure I do not have to tell you many of these!
>> A cup of coffee increases energy & alertness.
>> A recent study showed that 200 mg of caffeine (the same as two 8 oz cups of coffee) improved long-term memory.
>>  Coffee increases adrenaline in the bloodstream, which means you are ready for physical activity. (It can act as a great pre-workout beverage!)
>> It is great source of antioxidants, which protect your skin, immune system, heart, eyes, and other parts of your body
>> Coffee can be enjoyed guilt-free...Zero calories (if you drink it black)
>> 1 Cup of Coffee has been shown to boost metabolism by 10%!
>> It makes you feel happier, for real! Studies have shown that just the SMELL of coffee decreases stress.

What are the Negatives to drinking Coffee?
>> May raise blood pressure in some individuals. This effect does not happen for everyone, but those with high blood pressure should stick to 24 ounces a day.
>> Caffeine is a diuretic, which increases urine production.  Coffee drinkers should make an effort to consume water throughout the day to avoid risk of dehydration!
>> Addition to caffeine can come with withdrawal symptoms such as fatigue, headaches, dizziness, drowsiness, and anxiety.
>> The common "add-ins" can add extra calories and sugars without much benefit.  Read on to find the best way to make your coffee!

What should I put in my Coffee?
Answering this question simply is quite difficult.  Let's start with the coffee drinker that has a cup of coffee that looks like a caramel color from all of the creamer and sugar....start with cutting back on the sugar first. {I will argue this is probably the worst addiction Americans have in general!}... especially artificial sweeteners.  They may seem like the better option because they are "calorie-free," but that does NOT mean they are healthy. (Check out this article).  Unfortunately, we seem to have made those terms synonymous.  Same goes for those low-fat and artificial creamers.  High fructose corn syrup and trans fats are all settled in those bottles. Yuck!

Okay, okay...I'll stop the bashing...the question said SHOULD.  If you can't live without some type of creamer, choose full-fat creamers from grass-fed cows, full-fat coconut milk, homemade almondmilk.  You could also add cinnamon, lemon, pumpkin spice, nutmeg, cocoa.  If you MUST have a sweetener, try raw sugar, honey, maple syrup, stevia.  Or you can try Bulletproof Coffee - details below!

And why not try it black?  I admit, it may be a little gross to you at first (perhaps you should start with a better quality coffee to convert), but your taste buds will change and you may enjoy it!

What is Bulletproof Coffee?
Bulletproof Coffee is the addition of grass-fed butter and an MCT oil (usually coconut oil) to a cup of coffee. SAY WHAT?!  I know.  Butter and oil.  In Coffee.
The idea is that the healthy fats will provide sustainable energy and satiety, starting the process to burn fat throughout the day.  <<<  Of course, when people hear THIS, they read "weight loss and decreased appetite" so they jump on the bandwagon.
Another benefit is that Bulletproof coffee is actually quite delicious.  Check out the recipe below.

A few important notes:
  • It HAS to be GRASS FED butter.  You can't just open your refrigerator and throw in your margarine or regular grocery store butter (which reminds me, PLEASE don't eat margarine! I need a post about this soon!).  Grass-fed butter has a TON of vitamins, including A, D, E, K, and K2.  It also contains a fatty acid chain called CLA (conjugated lineolic acid), which has been shown to reduce body fat mass in humans - don't take my word for it.  Check out this article.  {If you are sensitive to dairy, substitute grass-fed ghee!}
    • Check out "My Favorite Products" for a recipe for ghee {which is what I use}. You can also purchase grass-fed butter at Whole Foods or local farmer's market.  You can also get grass-fed butter on Amazon (click here for individual, or click here for bulk).
  • To get the most benefit, creator of Bulletproof coffee, Dave Asprey, recommends using a MCT oil, which are relatively expensive (click here).  Using an organic, virgin coconut oil will do the trick. :)
  • I personally do not believe in replacing an entire meal with BPC unless you are a person that eats several mini meals throughout the day.  I think there are too many benefits from actually eating real food with all of these vitamins.
How do I make Bulletproof Coffee?
There are several recipes out there.  Here is a simple one that can be made in your home.
Ingredients:
  • 8 oz freshly brewed delicious coffee
  • 1 Tbsp of grass-fed butter* or ghee
  • 1 Tbsp of organic, virgin coconut oil*
*Use less (start with a tsp) if you are just starting to incorporate these ingredients into your diet

Directions:
Brew coffee.  (Freshly ground coffee beans are highly recommended!)  While brewing, add grass-fed butter and coconut oil in a blender.  Add the hot coffee.  Secure the lid and blend for 20-30 seconds until the liquid starts to froth and turns a creamy color.  It is important to emulsify the fats and see the froth.  Pour into your mug and enjoy!
-- You can add other ingredients if you desire.  Try heavy cream, full-fat canned coconut milk, homemade almondmilk, raw honey, or grade b maple syrup.


So like many things in life, balance and moderation are the best ways to enjoy your coffee!
If you have found a way you enjoy your coffee that is not mentioned above, please share :) 

Thanks for reading!





Monday, January 19, 2015

Why We Need Our Girlfriends

They say nothing lasts forever; dreams change, trends come and go,
but friendships never go out of style. - Carrie Bradshaw


We experience many relationships in our lifetime.  But as a woman, the relationships with our girlfriends are to be truly cherished.  I'm coming off a weekend spent with my best girlfriends (and AXO sisters!)
from Penn State.  We are all over the country: Waco, Pittsburgh/Orlando, Chicago, and Philly.  We make it a priority to visit each other twice a year, usually MLK weekend and sometime in the summer.  This is an even more special year because we have a bride in the group <3 So we have a few extra special celebrations!

On the way home, I was reflecting how special it is to have so many awesome relationships with the girlfriends I've met in my life!  My sisters, high school friends, PSU Besties, PR work fam, SF ladies, FitFam, FASTER girls....you all deserve some love :)

For those that may not know, my husband and I have spent several years living apart. Many people have told me they do not know how I've been able to be away from him for weeks at a time.  I won't say it is easy, and being close to my family has played a huge role...but my friendships really got me through!

I don't mean to ramble about my life...but post about the importance of fostering friendships and putting the time into them that they deserve!  It is so easy to focus solely on the relationship with your significant other, whether boyfriend or husband.  When most people hear "relationship" they think of their "other half."  But relationships occur with your yourself, your parents, siblings, friends, coworkers, bosses, etc.  And they all matter!  What you put into the relationship is what you will get out!  My husband and I went to the same high school and college (and dated throughout both).  The reason I believe we were able to keep a healthy relationship during these life changing years is because we always had lives outside of our relationship.  My best advice for keeping a good relationship is having other great relationships and separate interests.

So I've put together a little list of why women need their girlfriends.  {And yes, all photos are from Sex and the City because it was a series that really showcased the power of female relationships.}  If you have any to add, comment below! :D

Why We Need Our Girlfriends
*They are our biggest supporters, cheerleaders, and motivators.
*We need someone to vent to about our significant other sometimes...and it actually helps our own marriage/relationship!
*Texting all day long about ridiculous things makes the work day go much faster.
*A fun day includes binge watching trash TV all day.
*They may disagree or tell us that we are wrong, but they will always be on our side.
*Laughing so hard that tears start pouring is just good for the soul.
*They make sure we look our best...helping with clothes, makeup, and hair every time we go out.
*There are some things we just don't want to talk to our significant other about! {Or some things they just don't want to hear!}
*They are there to celebrate the wonderful times...and hug us during the bad times.  They are by our sides no matter what life has to offer.
*They always know what to say to make us feel better.
*Free therapy.
*There are many things men just won't understand.
*This special relationship bond gives us strength and courage.
*They allow us to be ourselves unapologetically.
*They become our second family.
*At the end of the day, they just want us to be genuinely happy.





Wednesday, January 14, 2015

Make Me Lose My Self-Control

Self-Control.  Willpower.
We demonize our "lack of self-control," but what do you really know about it?
------
Here is a scenario:
You wake up in the morning, a little tired but refreshed.  You go to your closet...and the decision making for the day begins!  After 4 wardrobe changes (and some negative self-talk causing those wardrobe changes...and now a messy closet), you head downstairs to make breakfast.  You realize you are short on time, so you grab some oatmeal to make at work with some fruit and head out the door.  Once you get to work, you grab some coffee and head to the stack of papers you left on your desk from the previous day.  You realize you have meetings throughout the day to prep for and log on to a couple dozen emails.  The whole morning consists of making decisions, fixing problems, etc.  By lunch, you are starving, but try to make a healthier choice of a soup and salad and a bun.  After sitting in a few stressful meetings, you come back to your desk and need a mid-afternoon pick-me-up.  So you head to the local coffee shop for a grande latte and muffin.  After finishing the work day, you were supposed to stop at the gym on the way home, but you just want to go crash on the couch first.  SO the couch wins, and so does the huge Chinese container of take-out you picked up on the way back.  A couple hours of re-runs (and maybe a few glasses of wine) later, you are craving something sweet.  Suddenly, the ice cream container and a spoon appear in your lap.  Well, time for bed!  Tomorrow will be better.
------
Okay, so maybe your day goes a little differently, but perhaps there are some similarities.  Do you feel like you make your best choice for food in the morning?  Do you start to feel run down or like you need a "pick-me-up" in the afternoon?  Is it hard for you to make healthy choices in the evening after a long day at work?

I want to talk about self-control. (Although there are many points we could analyze in this scenario!)  Psychologists have been studying self-control for years and have many interesting findings that may have you thinking about self-control differently.  Knowledge is power.  Although I will relate these to nutrition and exercise, they certainly apply to anything!

1.  Self-control is a LIMITED resource.  Not everyone has the same amount of self-control, but no one has a limitless amount.

You aren't superwoman (or superman!).  Every decision you make throughout the day wears on that self-control, starting with your outfit choice.  Do not tempt yourself with making those "self-controlled" decisions throughout the day.  As I've been hearing over and over recently, "control the controllable."

Pick out that outfit the night before.  Put the candy bowl away at work or at home.  Don't buy the treats and keep them in the house where you constantly have to pass them up.  You will eventually cave and feel bad about it, causing that downward spiral.

2. Habits are comfortable and require little self-control. People are creatures of habit and enjoy settling into daily routines.

While it may take some self-control while you are developing the habit, it will help you in the long run.  Pick out that outfit the day before and stick to it - one less decision.  Pack your lunch.  Meal prep on the weekend.  Write a list in your planner of your workouts for the week.

3. STRESS requires more self-control and drains your energy.

Isn't this one the truth!?  Emotional energy that would be used to handle self-control is used up when dealing with stressful situations.  Learning to manage stress and negative emotions must be implemented into your daily life, as hard as it may be.  Sweating it out, unwinding with a bath, a book, a massage, etc.  It also helps to have people close with you to chat about the stress from work, your personal life, as so on.



4. Self-control RENEWS daily, being highest in the mornings.

This is the big one for those who are trying to start a healthy lifestyle and routine.  This is the reason that people who exercise in the morning are usually most successful in sticking with their program.  It also explains why we are able to follow healthy eating in the early part of the day, but give into those temptations in late afternoon and the evening.



Almost every person I talk to who wants to "get healthy" tells me they do well all day until the evening.  These 4 aspects work together.  Now that you realize you can't expect yourself to have self-control 100% of the time or 100% of the day, how will you change YOUR LIFE to reflect these facts?

Personally, I keep my trigger foods and temptations out of the house (or out of sight since my hubs loves his chips!)  I've made it a habit to have meals prepped for the week.  I've made it a habit to have my {Shakeology} every single day.  I've made it a habit to eat all of my meals early in the day, finishing dinner by 4-5 pm and having some tea if I feel I "want something" later in the evening.  Eating early helps me sleep better and I feel refreshed when I wake up in the morning.  I admit I haven't mastered how to handle stress, but every day is a work in progress!

How will you learn to handle your self-control?  Share your tips!



Sunday, January 11, 2015

A Few Chicken Dishes

After I launched this blog and my like page {Kate Markovitz} publicly last week, I got quite a few messages for some healthy recipes that are simple!  Today, I decided I would share THREE of my favorite CHICKEN recipes.

Now, I have to admit, I am not the creative genius behind some of these recipes and they are not overly "fancy." But, I wanted to start by sharing some recipes that will be reasonable and easy to make with few ingredients (that you may even have in the pantry!)

Pulled Crockpot Chicken
Mustard Glazed Chicken Thighs
Chicken Stir Fry

Pulled Crockpot Chicken

Crockpot + Frozen chicken breasts + seasonings + 8 hours low (or 4 hours high)! ~> Done :)
Buffalo Pulled Chicken

Buffalo Chicken Version
To the crockpot, add: 
  • 6 frozen chicken breasts
  • 1 packet Mrs. Dash Salt Free Ranch Seasoning
  • 6-12 oz Hot Sauce (depending on "how hot" you can handle!)
  • 1/2 cup Chicken Broth
BBQ Chicken Version
To the crockpot, add:
  • 6 frozen chicken breasts
  • Favorite BBQ Sauce
Keep in crockpot for 8 hours low or 4 hours high and shred with two forks.  You can shred in the middle of the cooking time or wait until the end!

Mustard Glazed Chicken Thighs

From {Practical Paleo} written by Diane Sanfilippo, this recipe is a favorite with mashed cauliflower and green beans.
From Practical Paleo

Ingredients:
  • 1/2 Melted Grass-Fed Butter (or Ghee or Coconut Oil)
  • 2 Tbsp Gluten Free Mustard
  • 1 tsp Sage Salt (or sage + a pinch of sea salt)
  • 12 bone-in, skin-on Chicken thighs (Could use boneless, but may lose some flavor)
Directions:
  1. Preheat oven to 425F
  2. In a small mixing bowl, combine first 3 ingredients.
  3. Place chicken thighs on a baking sheet or oven-safe dish and brush mixture evenly over each.
  4. Bake for 45 minutes (or until meat thermometer reaches 165 degrees).
Chicken Stir Fry

When I am short on time, I go to stir fry.
Protein + Veggies + Starch = Quick and Easy Yumminess

Buying a rotisserie chicken is one of the easiest ways to use chicken as the protein.  You can also use chicken breasts and sauté them on the stovetop in coconut oil.
For veggies, I love the frozen stir fry veggie bags (personal favorite: peppers & onions).  You can also add a carb such as sweet potatoes, brown rice, quinoa, beans, etc.  I saute the veggies, add the chicken and starch (cooked appropriately), and throw in some fun seasonings, such as herbs, hot sauce, garlic, etc.  Whatever your taste buds desire!


I hope you enjoy and can use some of these recipes this week!


Saturday, January 10, 2015

You are Doing It Wrong! Part I: Rest

I realize I am going to sound like a HUGE hypocrite in this post...but I'm not perfect!  In fact, I'll be upfront with you.  I have two extremely unhealthy habits:

I hate rest days. 
(And do not take them nearly enough...)

I never sleep.
(I'm thrilled if I sleep a solid 4-5 hours per night :/)

As I learn and read more, I realize how these two faults are actually keeping me from some of my long-term fitness and health goals.  This is definitely a focus of mine...

So let's talk about REST.

There are two extremes.  The people SO addicted to rest, they are never active and those that are SO addicted to exercise, they never rest.  Extremes are never healthy.  It's all about balance.

Why Do You Need Rest Days?

Let's try to make this simple.  Exercise puts stress on the body, all the muscles, tendons, ligaments, joints, bones, etc.  For the body to adapt to the stress from the exercise, it needs time to restore itself.

Have you heard the expression, "Muscles are torn in the gym, fed in the kitchen, and built in bed?"  It is absolutely true.  Removing any of these aspects will disrupt the harmony of your body's ability to function properly.  Eat too little and your strength will never improve.  Rest too little and your muscles will never have time to heal.

And did you know that overtraining may result in weight-loss plateaus?  Your body is designed to protect itself.  If it has too much stress and is overworked, it is going to react by plateauing or possibly even resulting in weight gain.

Lack of rest also leaves your body susceptible to injury because of fluid build-up and inflammation.

Some Good News About Rest!

Taking rest days will keep your appetite in check.  It makes sense...the more you train, the more fuel you are going to need (aka FOOD because food = fuel).  If you go a little lighter on your workout schedule, you may be able to stick to your clean eating habits easier.  It also helps with moodiness.  Far too many people workout too much and eat too little, causing a slew of problems....including the HANGRY mood. (Stay away!!)

And after a rest day, aren't you able to crush your workout the next day? Maybe you never noticed, but pay attention to HOW MUCH BETTER you feel in your next workout after taking that time to recover.

Currently, I'm doing an {{ Insanity Max:30 }} challenge. I actually just finished DAY 30 aka MONTH 1 is over!  There are only 5 workouts a week, 30 minutes each...meaning you get 2 rest days on the program (although, full disclosure, you can do an active recovery DVD for one of those days. I'm still teaching and taking my favorite classes - I admit, I have an exercise addiction. But I have forced myself into 1 rest day a week!).  After taking that rest day, my mind is focused and my body feels awesome - the next morning's workout is always more enjoyable and I can absolutely push myself harder.  This experience is really what sparked my interest in looking into the benefits of rest!

***
The moral of the story?
Be kind to your body.  Listen when it tells you that it is exhausted.  Yes, there are some days that you may have to push your mind more than your body.  But if you are sore, tired, and feeling burnout, a rest day may be the perfect prescription!


Wednesday, January 07, 2015

How to STOP the Resolution #Fail

Let's be honest.  It is January 7th.  One week in.  How many of you are already falling off your 2015 resolution wagon? Raise your hand, it's okay!

I have very mixed feelings about resolutions.  I certainly understand the appeal.  The catchy names are undeniable:


A New Year, A New You.  A New Year, A Fresh Start
A New Year, A Clean Slate.

Gets you pumped up, like, I CAN DO IT...THIS TIME!

BUT really...DOES the "New Year" create a "new you"?  The same joys (and troubles) you had the day before will still be there come January 1st.  Having to scratch out the last number on the end of the year for the next 3 months doesn't necessarily mean everything is going to reset itself. The willpower to change usually runs up by January 31st.

It's the same concept of starting that "diet." Does this sound familiar?
"I'll start Monday."  So Monday arrives and you do really well, eating healthy and working out hardcore - like 2 hours! (Score!)  Then Tuesday, you have that one handful of M&M's because you did well yesterday. Wednesday, you skip your workout and have a few glasses of wine after work because, well, you made it halfway through the week...and by the weekend, you are throwing back Coronas and shoveling in the pizza. (Gym, what gym?)  Oops.  "I'll start Monday."

(By the way, I hate that this sounds so cynical!)

We have created a culture of resolution failure.  And to make it worse, we beat ourselves up about it (blog about that later)....when perhaps the whole concept is just out of whack!!

Take a look at the top resolutions year after year, "Lose Weight. Get Fit. Eat Healthy."

Well, to start, those are not very S.M.A.R.T. (oh hey, where are all health & fitness peeps at?!  In case you forgot: Goals should always be Specific, Measurable, Achievable/Action, Relevant/Realistic Timely.  I tried to include the few variations I've seen out there).  But these also do not address what the person wants to feel or the emotional aspect of these resolutions.

Why do you want to lose weight?  Why do you want to get fit?  Why do you want to eat healthy? Why, Why, Why?!

As a Beachbody coach, we talk about our "WHYs" all the time.  Because at the end of the day, unless you have a WHY that drives your momentum, a WHY that centers you, a WHY that is BIGGER than yourself and your vanity, you will not be successful in the long-term.

For example, your "WHY" is not to wear a bikini this summer.  Because, ultimately, people make that resolution - give no more thought to it - and expect it to happen.  When it is a 'real feel' subzero in February, you had a rough day at work, it is dark outside, and you feel exhausted, is that bikini going to push you to go workout?  Most likely not. Perhaps the bikini is a way to measure your success...it could very well be part of your resolution...but it is NOT your why.

STOP the resolution fail by first discovering WHY you want to achieve whatever set goal/resolution you have this year.  I've seen a lot of people on social media say they don't want to use the word resolution this year because they "never work."  It doesn't matter what you call it.  Resolution, Goal, Objective...You need to DIG DEEPER! (-Shaun T <3)

Without making this a novel, I'm going to include a few more thoughts.

Break up your large goal into smaller benchmarks.  Let's say, your resolution is: "To lose 20 pounds to confidently wear my bikini on vacation in June."  Start small. Aim to workout 3x a week for the first month and eat more fruits in vegetables instead of chips and candy throughout the day.  If you mess up a day, so be it...move on to the next.  After you gain some success, add on another healthy habit. You may try to add more home-cooked meals instead of eating out at restaurants so you know exactly what goes in your food and aim for 4 workouts a week...

My point is, you don't have to be so aggressive and have an "all or nothing" mentality.  You DO NOT need to workout 5-6x a week to experience success. You DO NOT have to give up all of your favorite foods to experience success. That attitude will set you up for failure.  Small changes are good.  Excellent really.  They will become habits.  Focus on how you feel.  Focus on why you are trying to get into that bikini and you will be one step closer to flaunting it on the sand.

So after one week of 2015, take a look at those resolutions you have set (and if you haven't written them down yet, do it IMMEDIATELY!  So important to write them down and have them in front of you).  If you didn't write any, why not start today?  Hopefully you now have a few more tools to be successful! ;)


Monday, January 05, 2015

"Common Sense is Surprisingly Rare in Nutrition"

Whoa.  Kinda harsh, don't ya think?

I read this tagline today for an article floating around the web-o-sphere and thought, "Here's another frustrated writer, at the beginning of new year, ready to tear 'dieters' a new one."

To my surprise, I found myself nodding in agreement as I read the article.  I may have even throw in a little fist pump! (Okay, it was a mental fist pump).

By the end of the article, I was just angry.  Angry that I did not write it first!  Oh why have I been dragging my feet with "this blogging thing."  So, my hat's off to you, Kris Gunnars.  It was gladly worth my time AND a share on Facebook.

After I shared the article on my personal FB page, I got a few messages from friends and a few shares from my link....which was just what I needed...

This article gave me hope and a new sense of appreciation for what I've learned about health and nutrition (especially in the last year) and what/how I can share it with others.  I'm sure I will cover many of these 20 Nutritional Facts throughout my journey on this blog, but please do me a favor, and give yourself a headstart.

Read >> 20 Nutrition Facts That Should be Common Sense (But Aren’t)  <<

And so, my blog may not be perfect right now.  I'm finally okay with that.  I have important facts and stories to share. It will be pretty....eventually.

Seriously, let's do this thing. :)