6 Simple Actions to Take TODAY Toward a Healthier You: Number Four

I sit here writing again from my husband's hospital room.  After his heart catheterization showed no blockages requiring intervention, he is now here under observation while the doctor's try a new medication to keep his heart in rhythm.  One thing this confirms for us is that all of Jamison's hard work in cardiac rehab and with his diet changes is paying off!  I know that if it making simple changes can help my husband improve his health, it can work for you, too.

So far we've talked about meal planning, increasing you daily movement and drinking more water.  My fourth idea for you of a something you can do TODAY is eat fresh fruit.  I'm constantly asking my family - have you eaten any fruit today?  For me, I try to eat fresh fruit with every meal.

Homemade Pineapple Salsa to serve with

Barbecue Pulled Pork

What are the benefits that I've found from eating fruit everyday?

1. There are numerous health benefits to every kind of fruit.  For example bananas and cantaloupe are good sources of potassium.  Blackberries and apples are high in fiber.  Fruit is good for your overall general health, but specific fruits have been found to have specific benefits towards specific diseases.

2. Fruits are naturally sweet which helps curb any craving that you're having for something sweetened by sugar or an artificial sweetener.  Exchange your daily afternoon candy bar with an apple or a banana!

Celebrating my staff's success with fruit instead of

sweets such as cookies or donuts.

3. There are so many different types of fruit that there is always something new to try - plumcots, stair fruit, dragon fruit, rambutan, kumquat . . . the list goes on and on and on.  There are also plenty of new recipes to try that include fruit.   I love trying new things, especially food! 

Apple Nachos with Cashew Butter and Chocolate Chips

I have found that the key to increasing the amount of fruit that I'm eating is to make it easily accessible.

• Keeping a bowl of fruit on the kitchen counter.
• Cutting up fruit and placing it in baggies or containers that I just grab out of the fridge.
• Carrying fruit with me (You can always find an apple, pear or orange in my purse!).

Making healthy choices doesn't have to be hard or complicated.  Even the simplest action - like eating some strawberries or a plum - can have benefits to your health.  Give it a try!

6 Simple Actions to Take TODAY Toward a Healthier You: Number Three

This morning I am writing while sitting in a hospital room waiting for my husband to return from a stress test.  We came to the Emergency Room yesterday afternoon with shortness of breath and dull chest pain.  Our third trip to the ER since his heart attack last February and second overnight stay.  Having a heart attack changes a family's life FOREVER.  You question even the slightest twinge.  Is this the beginning of another heart attack?

Even more this morning than yesterday, I cannot stress enough the importance of taking care of yourself.  Making changes can feel impossible and overwhelming when habits are ingrained into our routine, bur I found that once I got the ball rolling it wasn't that hard to make the wise choice.  The perfect example is drinking more water.

I used to drink a lot of coffee, pop and Kool-Aid.  Throughout the day I would guzzle coffee and pop because I "needed" the caffeine to stay awake.  Plus, that fast food burger I was picking up for lunch everyday tasted so much better with a large cup of ice cold pop.  Then when I got home, I would switch to Kool-Aid filling four tall glasses to serve my family with our dinner.  Today, I drink one cup of coffee to start off my day and then switch to water.

Photo from APEC Water Systems

 There are many health benefits to drinking water such as

• lubricating your joints
• delivering oxygen throughout your body
• promoting strong function of your digestive system
• maintaining your blood pressure
• boosting skin health
• regulating your body temperature (www.medicalnewstoday.com)

"Water is also critical for your heart health. Your heart is constantly working, pumping about 2,000 gallons of blood a day. By staying hydrated – that is, by drinking more water than you are losing – you are helping your heart do its job." The Heart Foundation (For more information on how important water is to your heart health, check out this article from The Heart Foundation https://theheartfoundation.org/2019/03/08/the-importance-of-water/) 

So you know the important role water plays for your health, but how do you put that into action?  Here are four simple ideas on how you can drink more water during the day:

1. Set a water goal for yourself (Make sure it's a SMART* one!).  If you are one who normally drinks anything but water, this can be hard at first.  Start small - two or three glasses a day - and then build yourself up to more.  You can do it!

• I will drink water with all of my meals this week.
• I will only drink water in between meals this week.
• I will drink four glasses of water a day this week.

2. Add fresh fruit to your water - lemon or lime wedges, berries, apple slices, watermelon balls or a combination of different fruits!

3. Buy yourself a new cup or water bottle.  You don't have to buy an expensive one.  I get myself new ones seasonally.  I love searching for my new cup when I'm out and about.  New cups make me happy - may sound bizarre, but try it!  Right now I'm using a Halloween Cup that I got at the dollar store.  

4. Try sparkling water or flavored water.  There are so many different options in the stores these days.

One of my favorite water bottles - a gift from my sister!

What is one simple action you can take TODAY toward a healthier you??  Go drink a glass of water!  And then another and just keep going from there!

*I mentioned earlier about making sure your water goal is a SMART one.  I'll talk more about SMART Goals later this week, but here's a sneak peek at SMART goals.

6 Simple Actions to Take TODAY Toward a Healthier You: Number Two

My husband's heart attack back in February of 2019 was our wake up call that we had to make changes in our lives to improve our health and to be examples for our children of the impact our choices make on our health.  I've found that the simplest of changes can have big results.  This is the second blog post of a six part series sharing six SIMPLE action steps you can take TODAY towards a healthier you.

The second healthy choice we've been making since my husband's heart attack is to MOVE MORE.  In today's world, it is so easy to go through an entire day and really not move very much.  A lot of communication is accomplished through text and e-mail - even when you're all in your house!  We can go grocery shopping without getting out of our car.  We can pick-up dinner through the drive-thru.

My husband and I both wear watches that track out movement.  There are days that he may not be feeling his best or that I have a lot of meetings.  At the end of the day, we're shocked out at how few steps we have taken!

What can you do to add steps to your day?

• Park in the farthest parking spot from the front door (Classic idea, but it works!)
• Skip e-mail, text or picking up the phone - get up and communicate in person
• Take the stairs instead of the elevator
• Walk around your office building on your break instead of checking your social media
• Put on some music while you load the dishes or make dinner and DANCE!
• March in place while you watch TV or just during the commercials
• When shopping take an extra lap around the mall or the outside aisles of the grocery store
• Walk around the field/court/parking lot during your child's sports practice
• Go for a quick walk around the block while dinner is in the oven

I have found that there's not always going to be time for a sweat dripping high intensity workout, but I can always find time to add some movement to my day.  A little something is better than nothing!

This sounds easy, but I always say that the hardest part of adding movement to your day is standing up to get started.  Remember - if you don't get up and get moving, nothing is going to change.  You can do it!

6 Simple Actions to Take TODAY Toward a Healthier You: Number One

My husband's heart attack was one heck of a wake up call that it was time to analyze the choices I was making when it came to my health.  For the past nine years I've been running and going to Zumba and lifting weights and cooking healthy foods, but nine years is a long time and I had started to drift a little.  Plus, life changes a lot in nine years.  My old basket of tricks was not working like they used to. 

On a positive note - It's been eight months since his heart attack and while I'm still anxious about whether or not another heart attack will sneak up on us and my stress level feels through the roof most of the time and I'm so incredibly tired all of the time, I'm proud of myself that I've maintained a focus of making healthy choices. I guess after a heart attack, how could it not?

If you are reading this than I imagine that you, too, are juggling many balls in the air.  You know those juggling routines where someone starts to juggle three balls and then someone throws in a fourth and a fifth and a sixth?  You watch amazed at how the juggler is able to keep so many balls in the air.  At the same time, you're wondering what's going to happen when the next ball is tossed in.  What will be the juggler's limit?  That's how I feel.  I'm working very hard to keep all of my balls in the air.  If one more ball is tossed in or if one ball goes out of sync, it's going to be all over.

So how do I keep my healthy choices ball in sync with all of the other balls that I'm juggling?  Answering this question forced me to pause and analyze how things were going - what habits needed to be added, what habits needed to be tossed our and what habits need to be tweaked a little bit.

Since February, I've been telling people - begging people -  to let our wake up call be your wake up call.  Over the next week, I want to share with you seven simple things that I am doing in my crazy life to continue to make my health a priority.  So here we go with number one . . .

Meal Planning is VITAL to my being successful in making healthy food choice.  

Meal planning is a simple task.  It can take as much or as little time as you want it to, but the benefits of meal planning are HUGE!  You will feel more in control rather than wandering aimlessly through the grocery store so you are more likely to make healthy choices.  You're stress level will be greatly decreased because what you're serving for dinner is one less worry.  You'll be more likely to stick to your food budget and waste less food because everything you put in your shopping cart will have a purpose.

I normally get my meal planning done during a break at work.

I've been planning my family's meals for years.  Having a plan in place helped me avoid last minute trips through the drive-thru or picking up a pizza on my way home.  Meal planning is actually one of my favorite things to do.  Looking through old cookbooks, cooking magazines and Pinterest to find delicious recipes to try.  Coming home and cooking was a way for me to relax after a busy day.  At this stage in life, however, that feeling of relaxing went out the window and meals have been adding to my stress.  So I still plan our meals every week, but I've made two key changes:

1) Cook two meals over the weekend to last me the entire week.  Seeing as I am currently often out of the house for breakfast, lunch and dinner, I need to have things to grab out of the fridge and throw in my lunchbox.  I still have the joy of looking up new recipes to try.  Instead of trying them on my family, I just make them for myself.  On the weekend, I cook my two meals and then divide them into containers for the week.  For example, this weekend I made Chicken Vegetable Soup, a Barbecue Beef Roast and six baked potatoes.  Luckily for me, I don't get tired of eating the sane thing multiple times in one week!  And selfishly, I can prepare meals that I like, but that would send my family running from the table.

I couldn't live without my crockpot!  This is simply three chicken breasts,

peppers, onion and a jar of spaghetti sauce.  YUM!!

2) Introduced my family to OYO Nights (aka On Your Own!).  Between my daughter working and  going to school, my husband managing his multiple medical appointments, tests and therapies and my working three jobs it got nearly impossible for me to cook for us as we are never at home all at the same time or by the time dinner was ready it was 10PM.  I love cooking for my family!  It's one way that I express my love for them.  But in this season of craziness, I realized that cooking for my family every single night of the week is not a reality.  Now when I write out my menu for the week, there will be several OYO nights.  I make sure that the kitchen is stocked with the ingredients that they need to make a dinner that they will like, but after that it is up to them.

These may seem like two simple ideas, but I'll tell you - it took me several weeks to figure how to juggle healthy meal planning, healthy meal prep and this season of crazy schedules.  Since I made these changes, I feel so much more relaxed and I have time to make additional healthy choices which had been dropped from my juggling act.

One thing you can do for your health is take a little bit of time to plan out what you're going to eat over the next few days.  That time you spend will have great benefits in the long run!

Happy planning!!

Words of wisdom from my dad!  

Observations from Behind the Cash Register: A Compliment Goes a Long Way

I can hardly believe that in a few weeks I will be celebrating one year at my Side Hustle as a cashier.  It sounds so cliché, but it feels like just yesterday I was sitting in my car crying because I was so scared and nervous to walk into the store!  Now, I look forward to punching in for my shift!

One of the many observations that I've made about our society is that we are very quick to throw out a complaint and very slow to give a compliment.

Over this past year I've seen a handful of customers loose their cool on Team members.  To be honest - usually the issue is out of the Team members' hands or is the customer's problem.  For example, one time a customer screamed at me because he felt I was bagging his items incorrectly.  He bought two packs of football cards and three matchbox cars.  Seemed reasonable to me to put all five items in one bag.  He, however, wanted the football cards in one bag and the cars in another.  That is no problem.  I would have put each item in it's own bag if he wanted!  Instead of asking, he started screaming at me that I was bagging his items wrong and did not know how to do my job.  He was screaming loud enough for my manager to come over to see what was going on and get an earful about my lack of cashier skills.  As the customer left, my manager, those standing in my line and I just shook our heads asking each other, "What in the heck happened in his world today to make him so grouchy?"

Don't get me wrong, there are definitely instances when it very appropriate to ask to see a manager to complain about a service that was received or something that a Team member said.  However, I encourage you, as a customer, to pause and think before you publicly rip someone apart.  Was this an honest mistake?  Is this out of the person's hands who is standing before you?  Am I the one who is incorrect?

What has happened way more than I expected is Team members going above and beyond to provide excellent customer service and brighten someone's day.  Making silly faces to calm a screaming child.  Assisting an elderly guest with their purchases.  Taking the time to explain how someone can save a few extra bucks.  Offering a listening ear.  More often than not, the customer recognizes this extra touch of goodness and voices their thanks to the Team member.

There have been instances when the customer takes their gratitude to the next level and asks to see the manager.  I love watching a manager come over expecting to get an ear lashing and instead learn of how their employee has done something special.  Just as great is seeing a staff members face as a manager shares with them that a customer called in to the Corporate Customer Service Line and left a message raving about the service they received or filled out an on-line Customer Satisfaction Survey and mentioned them by name.  The Team member is smiling.  The manager is smiling.  Co-workers are high-fiving and calling out words of congratulations.  It's a great moment that boosts everyone's confidence driving them to provide great customer service to the next person in their line.  Some places of businesses offer other incentives when an employee gets a shout out from a customer.

It doesn't take long to stop to speak to a manager, take the survey at the bottom of your receipt or call into the Customer Service Line to leave a comment specifically mentioning the employee who went above and beyond for you.  The impact that you are having on the employee, manager and entire team is HUGE!

I challenge you this week to take a moment to give a SHOUT OUT to an employee who provided you with excellent service or went above and beyond to help you.  You'll be making a positive impact in someone's life and it won't cost you more than a few minutes of your time.

5 Steps to Kick Off a Life of Healthy Choices

Six months ago my husband survived a massive heart attack.  That was our wake up call that we had to make some life style changes.  There was no waiting for next week or after the holiday or until he finished cardiac rehab.  Change had to happen.  The time for change was now.

picture from Adventures in Medicine

We've been encouraging our family and friends to let our wake up call be their wake up call.  Don't wait for your own crisis because your crisis may not end the same way that our crisis ended.  It's easy for us to say that - you should change.  The hard part is actually making the change. 

To help you start your journey of healthy choices, here are five simple steps that can set you up for success.

1. SET A GOAL
Setting a goal determines the direction you are going.  It gives you something to aim for.  If living a life of healthy choices is new to you, I recommend you set one simple goal.  Your goal should be a SMART one (see image below) with a deadline that is one week to one month away. 

Let me give you some examples:
     I'm going to exercise every day for the rest of the my life.  (Attainable?  Probably not.)
     I'm going to exercise three times a week for the next four weeks.  (SMART goal!)

     I'm never ever going to drink pop again. (If you drink pop every day, this may be tough.)
     I'm going to drink two glasses of water a day for the next week.  (SMART goal!)

     I'm going to eat healthier.  (Specific?  rather a tad vague.)
     I'm going to eat a piece of fresh fruit everyday this week.  (SMART goal!)
     I'm going to try one new healthy recipe a week for the next month.  (SMART goal!)

The thing that I love with starting your journey with a simple SMART goal is that you will be encouraged by a quick success and can set a new goal (or set the same goal again).  A simple SMART goal propels you forward toward your ultimate destination which is a healthy lifestyle.

2. WRITE YOUR GOAL DOWN
The physical act of writing your goal down makes it real and provides you with a layer of accountability.  Post it on your bathroom mirror, in your car, on you computer, on your refrigerator or all of those places.  You want it be somewhere you are going to see it throughout the day.  Another great spot recommended by one of my favorite people - Bobby Bones in his book Fail Until You Don't - is to make your goal the screen saver on your phone.  How many times a day do you look at your phone?!?

This is an excellent book!  It's available on Amazon and
at most other bookstores.  I highly recommend it!

   
3. SHARE YOUR GOAL WITH SOMEONE ELSE
You've set your goal.  You've written your goal down.  Now I recommend that you tell someone your goal.  Not just anyone - someone who will encourage you, celebrate with you when you succeed, hug you and push you back on your path when you mess up (because, let's be honest, you will and that is OK).  Having a support system is SO incredibly important.  I am fortunate to have an amazing support system.  My friend Dana guides, encourages and pushes me.  My friend Michelle sends me the funniest gifs that keep me going.  My friend Justin is the one I'm always trying to keep up with and beat during our workouts.  My mom listens to me.  My husband is faithfully by my side with a high five or a much needed hug.   You know what?  This support system didn't build itself.  I asked them to help me.  I asked them to be a part of MY Team.  This can be hard.  You may not be one to accept help or you may be embarrassed that you need the help or you may think you don't need help.  Trust me - we all need help when it comes to making changes in our lives.  So start with one person. Choose one trusted person and ask them to be your cheerleader.

4. GET STARTED
I think that this is the hardest step.  Now you need to actually take action and do it.

You said that you were going to walk around the block three evenings this week.  But it was a rough day at work and the couch is so comfortable and you're tired.  Come on - get up and do it! 

You said that you were going to pack your lunch this week instead of ordering out.  It's Monday and everyone is ordering from your favorite Chinese restaurant.  You'll just start next week.  No big deal, right?  Come on - You can do this.  It's five days.  That's it.  Five days. 

There are times when I've need to talk to myself out loud. 
"Come on Lisa.  Get up." 
"You can do this Lisa."

Once I get moving, I'm good.  As soon as I step out the door and that fresh air fills my lungs, I'm ready to go.  As soon as I bite into that crisp sweet apple, my craving for fast food grease goes away.  The key is take that first active step to get yourself moving.

picture from Ready Set Go Spirit

     
5. CELEBRATE YOUR SUCCESS
Since your goal was a SMART one, you have a deadline.  Once you reach that deadline - celebrate!!  It could be a high five, a hug, pumping your fist in the air, sending a text message to your cheerleader and getting a great one in return or doing a happy dance.  You went a day without visiting the office candy dish.  ALL RIGHT!!  You went the entire week without hitting up the drive thru for a sweet tea.  YES!!  You and your family went for a walk after dinner three nights this week.  YOU'RE AMAZING!!

VICTORY!!

What do you do now?  You do it again!  Set that goal again.  And then again.  And then again.  Pretty soon that goal of drinking water or exercising or eating a vegetable with every dinner has become a healthy habit.  You're ready to focus on another area of your life. 

What if you didn't reach that initial goal that you set?  That's ok.  Try again.  If it still doesn't work, evaluate your goal.  Is it too big?  Is it too vague?  Is it an area of your life that is just too hard to change right now?  Set yourself up for success. 

Change is hard - but you can do it.  I know you can.  Just give it a try.

I have this posted on my desk at work to remind myself to
keep pushing myself on this journey of change.

Don't Wait for Your Wake Up Call

It's been five and a half months since my husband's heart attack.  Since then I've joined multiple groups on social media for people who have survived heart attacks and for those working hard to make a healthy life style change.  One common phrase that sticks out to me is "This was my wake up call."

I've also read multiple research articles that discuss the incredible value of living a healthy lifestyle.  Reducing sugar intake.  Increasing physical activity.  Drinking water.  Eating fresh fruits and vegetables.  Research is finding that even if you have a genetic predisposition to things like heart disease and diabetes, making healthy life choices can lower your risk of developing these conditions.  (Please note that there are situations when living the healthiest of lifestyles cannot prevent these diseases.  I've read many many stories of people who are as healthy as can be and yet find themselves in the ER with a heart attack.)

If that is the case, why are so many of us waiting for the crisis moment to be our wake up call?  Denial?  Lack of knowledge?  Laziness?  Low self-worth?

I don't think people realize how much that crisis moment changes your life - physically, emotionally, mentally.  These crisis moments can also impact your personal relationships, your job and your social life in very dramatic ways.  You have anxiety.  You can't sleep.  You've lost control of changing your life style because now it is truly a life and death situation.  You're on a ton of medications which blows your budget out of the water.   You're down on yourself because you read somewhere or heard someone mention the impact that healthy life choices will have on your life, but you blew it off and now here you are in this mess.

So I encourage you . . . no I'm not encouraging . . . . I implore you to not wait for that wake up call.  Don't wait for the crisis to happen to add healthy choices to your life.  Do it TODAY!  Be kind to yourself - change is hard.  Start small - buy a bag of carrots and eat half carrots half chips with your lunch, go for a walk around the block, exchange two cans of pop today for glasses of water.  Every great journey starts with that first step.

One of my favorite illustrations that frequently pops up on Facebook.

From my perspective, the benefits of living a healthy life don't even compare to not focusing on your health at all.  I still eat donuts - I have one instead of four.  That one donut tastes so good and I don't feel sick after.  I still lay on the couch on a lazy Saturday afternoon - I also join friends for a relaxing evening of Yoga in the park.  I'd say that my life is fuller as a result of focusing on my health.

Starting now may not prevent the crisis from happening, but you'll be more prepared.  And if hopefully a crisis never comes - you will live life feeling fantastic and with enough energy to enjoy every single moment!  Learn from those of us who are on the journey and wish we hadn't waited for that wake up call to make changes in our life.

This cartoon may be blunt, but it 's true.

If you're not sure how to start, stick with me.  I'm going to spend some time over the next several weeks talking about how to begin making healthy life choices, how to keep going when life gets tough and how to celebrate success.

Hummus = How Much

Looking for a healthy and creative way to show your staff, co-worker or teachers that you appreciate them?  Try a Hummus Party!

Today was one the last day for a consultant working with the Social Workers in our office. We wanted to thank and celebrate her work, but didn’t want to go with the traditional cookies or a cake. While brainstorming ideas, we talked about how much she loves hummus.  That’s when it hit us that hummus sound a lot like “how much.”

There are many phrases that you can use

You’ll never know HUMMUS we’ll miss you!

HUMMUS do we appreciate you?  Let us (or LETTUCE) count the ways.
We’ll never be able to say HUMMUS we appreciate you.
Check out HUMMUS of an impact you’ve had!
HUMMUS do I love you?

Just another way to make appreciation events or celebrations a little healthier!  Enjoy the hummus!

3 Tips for Sticking with Whole 30 Through a 24-Hour Crisis

A key part to success with Whole 30 is planning.  However, life does not always go as planned.   Like this past weekend for example.  I honestly didn't know if I would make it through while successfully sticking with Whole 30, but I did!  Here's the story of how . . .

This past weekend's schedule was jam packed.  I was scheduled Friday, Saturday and Sunday at my side hustle (aka second job - side hustle sounds more fun).  My parents were moving on Monday so our weekend was to be full of prep work, plus I had a special project to wrap up with my Dad. I had set aside time to plan the upcoming week's menu, grocery shop and meal prep (as of Friday, I was on R2D12) on Saturday evening.  Both of my teenagers were working at their summer jobs.  My husband, who suffered a massive heart attack on February 1st of this year, had plans to attend Cardiac Rehab on Saturday.  All four of us were set to move through the weekend in a carefully choreographed performance.

When I clocked out from my side hustle on Saturday evening, I checked my phone and found a text from my husband.  He had stopped at Urgent Care on his way home to have his ear checked out (he suffers from frequent ear infections).  His ear looked fine, but due to his history and the fact that he was reporting some of the same symptoms he had prior to his heart attack, the doctor suggested that he go to the ER for some tests.  They had called ahead for him and he was on his way.

By the time I arrived at the ER, my husband was hooked up to an IV and the initial round of tests had been done.  We knew at that point that he was not actively having a heart attack and were waiting for the results of the various tests.

This is one of my favorite pictures of my husband and I from

our recent vacation.

Obviously, my main focus at this moment was my husband.  However, as time went on, I began to a panic a little.  I was filled with worry for my husband.  I was tired and hungry.  My schedule for the weekend was shot.  I had plenty of time to meal plan while I sat there, but when would I get my shopping done?  How would I find time to do the prep work?  My emotions were bouncing all over the pace.  I wanted a pizza and I wanted one bad.  As soon as we found out what was going on, I was ordering a pizza.  I was going to pick it up on my way home.  I was going to eat it - A LOT of it!

But that didn't happen.  I stayed focus and hung in there.  I pushed through that intense desire to cave and maintained my Whole 30 eating habits the entire 24 hours that my husband was in the hospital.

Three things prevented that from happening and keep me on the Whole 30 straight and narrow:

1) PREPARE FOR A FOOD EMERGENCY - I had emergency provisions in my purse - a Larabar (a compliant one of course!) and an apple.  As soon as my husband was allowed to eat something and was brought a tray, I broke out that Larabar.  When I left the ER a couple of hours later to run home to get the belongings he would need for his night stay, I munched on that apple.

A schedule or a plan can change at any time.  You never know when life is going to throw you a curve ball.  It's normally always easy to find a fast food restaurant to pop in to, but that's not the type of food we're looking for now is it?  I always carry some sort of compliant snack in my purse for such emergencies.

I sent this picture to my friends from the ER - I was ready for a food emergency!

2) A STRONG CIRCLE OF SUPPORT - I know that I am an emotional eater so as soon as I settled into the ER I started texting my two friends who I am currently traveling with on this Whole 30 journey.  They texted me throughout the evening and into the next day.  Words of encouragement.  Funny memes.  When I texted that I thought this would be the moment that sent my Round spinning out of control, my phone went crazy with positive reinforcement to stay strong.

A positive circle of support is so important - whether you are facing a crisis or its just a regular Tuesday afternoon.  Support can come in person, by phone, via text or from people you've never met face-to-face - your Whole 30 Facebook family!

Me (right) with one of the members of my Circle of Support!

3) POSITIVE SELF-TALK - Early on I was thinking that I was not going to be able to hold on.  Pizza is often my go-to emotional support and, trust me, I could taste it!  However, as my friends kept picking me up off the ground, I began to change that conversation going on in my head.  I was telling myself, "You can do it."  As I drove thru the driver-thru to get my kids dinner and could smell those French fries, I ran through the list of positives in my head - improved sleep, decreased pain in my hands, faster time on my last run, looser pants.  I became my own one-member cheerleading squad!

It is easy for self-talk to defeat you and it takes purposeful effort to change the conversation, but it is possible.  Sometimes when I'm by myself or running a 5K, I talk out loud.  That way I'm not only thinking it, but I'm hearing it.  You can do it.  You got this.  You are rocking this round!

picture from www.caba.org.uk

To be honest, I'm kind of proud of myself that I faced this crisis and stuck with my eating habits.  It's the first time my emotional eating habits were tested to this extreme.  And if I can do it, I know that YOU can do it!  Just remember - be prepared with a snack, surround yourself with a strong circle of support, tell yourself that you can do it!

Italian Stuffed Peppers - Whole 30 Compliant

Have you ever picked out a recipe, bought all the ingredients and then on the night that you are ready to make it actually read the recipe and realized that it's not at all what you thought?  Well, that happened to me tonight.  So I had to improvise, and they turned out pretty well.  I'm capturing the recipe here on my blog so that I can make them again.  Plus I thought you might enjoy them, too!

Italian Stuffed Peppers

 Italian Stuffed Peppers

INGREDIENTS
3 large bell peppers
1-1/2 lbs lean ground meat (turkey or pork can be substituted)
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp dried basil
salt & pepper to taste (What exactly does that mean?  I used a 3 shakes of both!)
1 - 24 oz jar of spaghetti sauce (divided)*
1 - 10 oz bag frozen cauliflower rice

DIRECTIONS
1. Preheat oven to 400 degrees
2. Grease a 9X13 pan
3. Spread 1/2 cup spaghetti sauce on the bottom of pan
4. Cut peppers in half, remove stems and seeds
5. Brown meat.  Drain.
6. Add garlic powder, Italian seasoning, basil, salt & pepper and half cup of spaghetti sauce.  Stir until combined.
7. Fill pepper halves with meat mixture and place in 9X13 pan. (I had some filling leftover which I used for my breakfast the next morning.)
8. Place a spoonful of spaghetti sauce on top of each pepper
9. Pour 1/2 cup water into the 9X13 pan.
10. Bake covered for 35 minutes.  Uncover, bake an additional 15 minutes.**
11. Prepare the cauliflower rice.
12. While rice cooks, heat up the remaining spaghetti sauce.
13. Serve the peppers on a bed of cauliflower rice and a spoonful of spaghetti sauce.

*If you are following a Whole 30 eating plan, make sure that your spaghetti sauce is compliant.
** If you are NOT following a Whole 30 eating plan you could top each pepper with some shredded mozzarella cheese.

Sometimes Success Surprises You

I've been working out with my friends consistently twice a week for over four years.  There have been a lot of successes that I have worked hard to achieve.  I started out using two pound weights.  Now I'm up to 30 pound dumbbells.  When we started, I couldn't do a single sit-up.  Now I can whip out over 75 in one workout with no problem.  I'm really proud of the progress I've made.

However, there are a couple of moves that I have been unable to conquer and, honestly, I'd given up hope of ever being able to do them.  What are these blasted moves that have evaded my conquest all these years???  The crab walk* and a Russian Twist** done with my feet off the ground!

Having said that, you won't believe what happened this past week!

Dana (our Coach) had the crab walk as part of our warm-up.  As usual, I saved it until last and then hid in the farthest corner behind a row of tables (We work out in the Adult Day Center were we work) where no one would see me struggle to lift my butt off the ground and then give up after a few seconds.  I could not believe it when instead of struggling to lift my butt it popped right up and I was able to begin making my way across the floor.  Since I'm behind the table, Dana is totally missing this moment.  So I start calling for her like a proud three year-old calling for his mom, "Dana!  Dana!  I'm doing it!  I'm doing it!  Come see!"

When we dive into the first part of our workout, I inwardly roll my eyes and sigh - Russian Twists!  We were to do 20 seconds on/10 seconds off alternating between Russian Twists and a Wall Sit.***  Dana always challenges me to try to do the Russian Twist with my feet in the air.  I do, but after a few seconds my feet either crash to the ground or I roll onto my back.  Dana yells "GO!" so I tighten my abs, find my focal spot on the wall across from me, lean back and lift my feet off the ground.  Twist.  Twist.  Twist.  I'm solid.  Those feet aren't going anywhere.  Time is called.  Did that just happen?  Yes it did!  And it happened three more times.  WHAT?!?!  I'm jumping up and down.  Dana and I high five.

SUCCESS!  Two in one night!

The lessons I was reminded of from this eventful workout -
1) Never give up!  When I consistently work hard, success is going to find me - even when I'm not expecting it! 
2) Don't blow off small successes.  The joy and positive feelings from small victories motivates me to push towards my bigger goals. Celebrate!  (In this case, the celebration was lots of high five and me bouncing around giggling throughout the workout.)
3) A support system is vital.  Without Dana and Justin challenging and motivating me week after week, I would not be doing what I'm doing.

Team Muscle celebrating my Surprise Success!

I encourage you to do the same.

Never give up!

Celebrate your victories!

Surround yourself with encouraging people!

* Here is a link to demonstrate a crab walk
https://www.youtube.com/watch?v=I-3r4cl4ahA
**  Here is a link to demonstrate a Russian Twist
https://www.youtube.com/watch?v=lvNPZCtt8NQ
*** Here is a link to demonstrated a wall sit
https://www.youtube.com/watch?v=-cdph8hv0O0

My Hype Song is Giving Me Hives!

I've experienced and observed many positive interactions with music.  A song bringing a happy memory to mind and a smile to my face.  Everyone in the car spontaneously breaking out into song at the exact same time when a favorite one comes on the radio.  A person with advanced dementia who is non-verbal joining in when you sing her one of her favorite songs.  Setting my playlist just right so that a heart-pumping song comes on as I turn the bend and can see the Finish Line of a 5K.  My entire family laughing and dancing and singing in my parent's living room to the songs they danced to when they first met.  I know that music is powerful and easily attaches itself to a memory or emotion - happy, sad, angry.

My stress level hit an all time high this past winter.  Between work and family and finances and health I felt like I was balancing on the edge of completing losing my mind.  In January, I began breaking out in itchy hives at work.  They would start on my neck and spread up my cheeks and down onto my chest.  

I examined my life from top to bottom - no new lotions, detergents, soaps, foods.  The cause of the hives was finally determined to be stress.  Really?  I've been stressed out before, but never to the point that I had a physical reaction like this.  I began to take a daily allergy medication which kept the hives at bay.

I also looked at other non-medicinal ways to combat my stress.  One thing that I did was create a "Hype Play List" to listen to on my way to work every morning to get myself mentally pumped up to tackle the day.  I've been listening to these songs every morning for the past two months - singing my heart out, pounding on the steering wheel, clapping my hands (for those of you who pass the crazy woman singing and dancing in her Toyota on Pittsburgh's Parkway East, you now know that that is me!).  I arrive at work ready to go.

This past week was exceptionally stressful.  My hives started breaking through the medicated barrier.  Saturday, finally, was a good day.  I was driving home after a full day at my second job (which I absolutely LOVE and am so thankful for!) and I put on my Hype Play List thinking I would sing and dance on my drive home to celebrate a stress-free day.  Sitting at a red light, I realized that I was scratching at my neck.  I pulled down the visor to look at myself in the mirror.  There they were!  Red, streaky hives growing on my neck. What in the world?  My day had been relatively easy.  I hadn't thought about job number one or bills or family or health . . . I had focused on the simple task at hand and had an enjoyable day.  Why was I breaking out into hives now?

Then it dawned on me.  My Hype Play List!  Hearing those songs I'd been listening to every morning put my body into fight mode.  My brain had attached those songs to stress and it was reacting against it.  Instead of joy or a smile or motivation, I was getting hives.  Isn't that interesting?  The power of music is amazing.

Needless to say, I made some changes to that playlist because I love those songs and don't want them to be permanently associated with stressful memories.  I'm trying a new musical strategy this week and am listing to the "Piano Chill" playlist to start my day.

No earth shattering life lesson - just a few interesting observations about life.  A solution to a problem that is working may need to be tweaked every now and then.  Music is absolutely amazing.  Our body will be sure to get our attention when it is struggling (hives?  really?)

Wishing you a great week.  Keep setting goals and planning how you'll get there!  If one path doesn't work, try another.

Plan Your Work and Work Your Plan - An Illustration

My dad has many "famous sayings" that we all repeat in unison when the first word starts to come out of his mouth.  One of those sayings is Plan your Work and Work your Plan.  That's a very wise saying, one that I find myself repeating often in various situations.  My workout yesterday was a great illustration of why following this advice will lead you to success.

Famous Dad Words

During our workout, Coach Dana set my friend Justin and I up in a little competition.  She challenged us to see who could complete the most reps in a 25 Minute EMOM (every minute on the minute) with an AMRAP (as many reps as possible) on every even minute.

The first thing that caught my eye - burpees!  burpees!  burpees!

Now I can count on half a hand the number of times that I have beaten Justin at any of our workouts over the past three years, but that doesn't mean that I won't try.  I looked at the board and quickly assessed the workout to come up with my plan to attempt a victory.  In this workout, there was one key factor that gave Justin a big advantage - he runs much faster than I do.  That means that he would be getting back to his workout mat an average of 10 seconds before I would.  I came up with a two step plan that I felt might give me a chance to pull ahead.

25 Minute EMOM Evens - 1 down & back run + AMRAP of: 0 -  Burpees 2 -  Sit-ups 4 -  Burpees 6 -  Front Squats w/ bar 8 -  Burpees 10 - Lunge Steps 12 - Burpees 14 - Air Squats 16 - Burpees 18 - Jump Squats 20 - Burpees 22 - Thrusters w/ bar 24 - Burpees Odds - rest

1. Set a good pace in my running and my burpees and maintain that pace throughout the 25 minutes.  I was successful with this.  For the run (a down and back run is running the length of the hallway that runs down the center of the building), I started with a pace of 30 seconds and managed to hit that target every time.  During that first minute, I competed five burpees.  That was the number I pushed myself to reach for the remainder of the workout.  It was hard, but I managed to do it.  Set and maintain a good pace - plan accomplished!  

2. Tackle the Air Squats.  Air squats are just your regular squat.  Nothing fancy.  Nothing added.  Just a squat.  I love air squats.  I knew that my competitor, on the other hand, is not a fan of air squats.  I also knew that I can squat faster.  Everything else on the list, I figured that Justin would beat me - especially on the front squats and the thrusters.  Minute 14 - that was going to be my moment.  So when I ran back into the room I strategically placed myself behind Justin so that I could be sure I was moving faster than him.  Even with the 10 second head start, when Coach Dana called rest at the end of that minute, I had done 24 air squats and Justin had done 18.  Tackle the air squats - plan accomplished!

This was a tough 25 minutes.  We were both gasping for air by the time we were done.  And when Coach Dana added up our reps . . . 

BOOM!  WHAT?!?!  Did I just pull off a victory?  Did my plan work?  You bet it did!  The key to that plan was the air squats.  I did six more air squats than Justin.  Overall, I beat him by 4.5 reps.  If I had not analyzed the workout and decided to go as fast I could on minute 14, I would have lost.

In the reality of things, there was no winner and loser in this situation.  Justin and I both won because we pushed ourselves to complete this workout.  We could have said that it was Friday and we were tired and just wanted to go home.  Neither of us were feeling 100%, but we pushed through and finished. 

This situation is, however, a great illustration of how taking the time to put a plan together - no matter how big or small - and then working the plan can help direct you to success.

Ok, ok, ok . . . yes, I'm totally doing celebration cartwheels in my head.  I won!  I beat Justin!  It happens so infrequently that I can't help myself!!  I have to celebrate.  Even if it is just in my mind.

Now get out there, make a plan and work it!

Happy March Fourth! Today is YOUR Day to Make a Healthy Choice!

Today is one of my favorite days of the year . . . March Fourth.  It is the only date on the calendar that is a command.  March Fourth . . . Move Forward . . . Get Moving . . . Go!!!

For those of you who made a New Year's Resolution and gave-up because you messed up after a few days or weeks - TODAY is the perfect day to pick yourself up, dust yourself off and give it another try.

For those of you who have just plain given up on ever making a healthy lifestyle change because you just can't do it for whatever reason - you have no willpower, you're too weak, you don't like carrots, the calling of the couch is too strong - TODAY is the perfect day to set those feelings aside and try one more time.

For those of you who think that you don't have time to make healthy choices in your life right now - you'll think about that later when your kids are grown, when your bills are paid off, when you're done with school - TODAY is the perfect day to challenge yourself to make one healthy addition to your day.

TODAY is the perfect day to throw all of the doubt and guilt and anxiety and frustration and worry and indifference away.  You can make healthy choices in your life.  You can create change.  Start small.  One small step + one small step + one small step = a BIG change.

Here we go . . .

Choose ONE goal below and challenge yourself to complete it TODAY:

1) Today I will drink THREE glasses of water.
2) Today I will do 25 jumping jacks (whether all at once or in 5 groups of 5).
3) Today I will eat ONE piece of fresh fruit.
4) Today I will high-five FIVE people that are not members of my family.

See one you like?  Now commit to doing it sometime between now and when you go to bed.  It won't take long and I know that you feel great when you have accomplished it.

Today is the day . . . Today is YOUR day.
March Fourth . . . Move Forward . . . Get Going . . . GO . . . a life filled with healthy choices waits for you!

Fun with Zoodles and Squoodles!

My cooking fun continues as I try new Heart Healthy recipes for my family to enjoy.  One ingredient that is new to me is veggie noodles - fresh vegetables spiraled into noodles!  I know that you can buy appliances to make your own veggie noodles, but I do not have the kitchen storage space for any more small appliances.  Plus, I did not want to spend the money on a new appliance before I was sure that my family would even go for these new noodles.

I was very excited to come across pre-packaged Zoodles (spiraled zucchini) and Squoodles (spiraled squash) in the produce section of my grocery store!  So far we've tried two recipes with these veggie noodles and I've loved them both.  Check out my fun!

Pre-Packaged Squoodles and Zoodles

   
Easy Chicken Fajita Zoodle Bowl

Ingredients
1 T Olive Oil
1 T minced garlic
1 yellow onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 tsp chili powder
1 tsp cumin
1 tsp paprika
salt & pepper
2 boneless, skinless chicken breasts, cooked and shredded
1 pkg of zoodles

Directions
Cook and shred the chicken (This can be a rotisserie chicken, chicken cooked in the oven/crockpot, leftover chicken - however you want to prepare the shredded chicken.)
In a large, nonstick skillet heat oil over medium high heat
Add garlic, onion, peppers and spices
Cook until veggies are soft
Add chicken and veggie noodles
Cook for an additional 6-8 minutes, stirring occasionally

Easy Chicken Fajita Zoodle Bowl

So yummy and easy!

Shrimp Skillet served over Zoodles & Squoodles
Adapted from Feta Shrimp Skillet, a recipe in Taste of Home's 30 Days of Heart Healthy Cooking

Ingredients
1 T Olive Oil
1 medium onion, finely chopped
1 T minced garlic
1 tsp dried oregano
1/2 tsp pepper
1/4 tsp salt
2 cans (14.5 ounces each) diced tomatoes, undrained
1/4 cup white wine
1 pound cooked medium shrimp, peeled and deveined
2 T minced fresh parsley
crumbled Feta cheese
Zoodles & Squoodles

Directions
In a large nonstick skillet, heat oil over medium high heat
Add onion, cook for 4-6 minutes or until tender
Add garlic and seasonings, cook for 1 minute
Stir in tomatoes and wine
Bring to a boil
Reduce heat, simmer uncovered for 5-7 minutes
Add shrimp, parsley and veggie noodles
Cook 5-6 minutes stirring occasionally
Sprinkle individual plates with Feta cheese before serving

Zoodles & Squoodles added to the skillet!

Looking good!

I may have accidentally dumped too much Feta on my dish - Ooooops!

These are simple, straight forward, good tasting recipes - just the kind I like!  I've made each meal once so they are most likely far from perfect meaning that you can experiment and adapt them anyway you'd like.  I'm having fun figuring out this heart healthy eating - hopefully you'll have fun with these recipes, too.