Why You Should Make a New Year's Resolution

What is your New Year's Resolution?

That's the question of the hour this time of year. 

I hear a lot of people reply that they don't make resolutions.  "Why bother, I don't keep them anyway," they say. 

Is that you?  If it is, I ask you to pause to read this and reconsider that response.

Take a moment to consider why you don't keep them.  I imagine that it is because 1) your previous resolutions have either been too vague or too big and 2) you have an all or nothing mindset.

This year I'm going to eat healthy.

This year I'm going to lose 100 pounds.

This year I'm going to exercise everyday.



There are some people that can make broad or big statements like that and stick to them.  I'm not one of them and I imagine that I am not alone.

I'd say - "This year I'm going to eat healthy."  I do just that for the first few weeks of the year.  Then there is a big football game and I'm making all kinds of scrumptious tailgating food.  There goes that resolution out the window!  Back to my old way of eating!

I'd say - "I'm going to lose 100 pounds this year."  Over the first few weeks I would lose five pounds.  Then I'd have a stressful week where I would eat a little more, exercise a little less and . . . BAM!  Gain two pounds.  There goes that resolution out the window!  Back to my old ways.

I'd say - "I'm going to exercise everyday."  I'd work out on the Wii or go to the Y or go for a walk everyday for a few days.  Then one night I have to work late.  The next night JJ has a basketball game and Ellie needs help with her homework.  The next night I take Ellie to her music lessons and there is a meeting at church.  Yikes - three days in a row with no exercise.  There goes that resolution out the window!  Back to skipping the gym.

If I can't be perfect ALL the time then I want NOTHING to do with this resolution. 

Five year's ago I made a New Year's Resolution and I kept it.  I kept it because 1) my resolution was specific and 2) I didn't give up. 

My health was heading down a dangerous path.  I needed to make wiser choices and get healthy.  But what exactly does that look like?  I needed to lose at least 50 pounds, but to me that was a huge number.  I needed to eat better, but I really like chips and brownies. 

I set my focus on something smaller - a 5k run.  I knew what that looked like.  I could picture 3.1 miles.  16 laps around the track.  1 trip around the big block plus 1 trip around the little block.  I could picture myself going that distance. 

My New Year's Resolution for 2010 was very specific - I will complete a 5k.

I mapped out my plan to achieve that goal and got to work.  But it wasn't always easy.  There were days that I didn't exercise.  Sometimes several days in a row that I didn't exercise.  There were days that I stress ate so much pizza on a Friday night that the idea of putting on my running shoes Saturday morning was not even on my radar.  Those were the times I wanted to give up.  "I screwed up - no running for three days.  Might as well quit."  "Too much pizza - epic fail!  Scrap the idea of getting healthy . . . again!" 

But I DIDN'T give up.  Instead I said to myself, "Ooooops!" and purposefully made the choice to get back on track.  Guess what happened - that feeling of complete failure was quickly replaced by the feeling of complete joy in the victory of clearing that hurdle. 

It is in that moment where most people get stuck.  Do I throw my hands up in defeat or do I purposefully pick myself up and forge ahead?   No matter what I do, I'm not going to be perfect all the time.  Instead of raising a white flag in surrender to my imperfections, I choose to raise my arms in victory to all that I accomplish no matter how small.

Took a walk after dinner instead of watching TV.  YES!  Ate one cookie instead of four.  YES!  Put my tennis shoes on and went for a run even though I didn't feel like it.  YES!

In 2010, I did it.  I kept my New Year's Resolution.  I completed my first 5k.  Five years later I have run over 40 5ks.  I lost 50 pounds and have kept it off.  I went from a size 22 pants to a size 14.  I feel GREAT! 

Change is possible.  You CAN do it.  You may have tried a thousand times before and not made it, but that is OK.  Try again.  Try again in 2015.  Make this your year. 

Be purposeful about it.  Pause for five minutes.  Think.  What do you want?  How do you feel right now?  How do you want to feel?  Set a goal.  A specific goal.  Then go for it . . . and make the choice to not give up.

Eating Clean with a Side of Dirty

For awhile now I've been saying that I need to focus on what I'm eating.  It's been over four years since I started to live a "healthier" life.  A lot of my attention was focused on exercise, reducing my portion sizes and cutting out pop.  I dropped fifty pounds and have kept it off (give and take a few fluctuating pounds!).  But I've been stuck for several years and have felt like there was more I needed to do on this healthy living journey.  The thing that has been staring me in the face is what I am eating.

Should I go gluten-free?  paleo?  clean?  low-fat?  no carbs?  strict calorie count?  some type of shake?  I've always had an excuse as to why I haven't made a decision and declared my eating style.  I don't have enough time.  I don't understand all of that science mumbo jumbo.  I know me - I'll make a big announcement and then in a few weeks barge into Gateway Grill and inhale a pizza all by myself then I'll collapse in a puddle of guilt. So rather than making any type of decision, I've just ignored the topic.

Over the past several weeks I've taken the time to read several articles and blogs about these various eating styles and tried some new recipes.  I've come to my conclusion: Why do I feel the need to declare myself as anything?

I have seen many people make declarations that they are going one way or another only to last a week or even a month before going back to their old eating habits.  I've also seen people who have made drastic eating changes and stuck with them - but will it last forever?  Plus, like I mentioned earlier - I know me and I know my life.  I need room for flexibility and moments of weakness (aka guilt-free stress eating) and simplicity.  To put myself in a specific box would just be a disaster.

On the flipside of this discussion going on in my brain, I do know very little about nutrition.  If I want to make changes to my eating habits, I am going to have to have some guidance.  So while I'm not going to make any declaration about following a specific eating style, I am going to take some specific and purposeful steps to surround myself with knowledgeable people to continue to learn from and guide me.

Here's who I'm leaning on:

1) The Positively Fit U facebook page (which I absolutely LOVE - check it out for inspiration!www.facebook.com/positivelyfitu) posts encouraging reminders about making healthy choices.  I need those daily reminders!  I was browsing the page for information and came across two statements that hit home for me:

When I eat like crap, I feel like crap.

It's all about creating healthy habits rather than restrictions.

There is great truth to the fact that I simply need to make good choices.  In most cases it is very clear - a handful of almonds is better than bag of chips.  Water is better than pop (even diet!).  A bunch of sweet grapes is better than a handful of cookies; however, satisfying a sweet tooth craving with one cookie is better than struggling to resist the craving and then caving a eating the entire bag of cookies.  I don't need to know all of the nitty gritty facts in order to make healthy choices.

2) Out of all of the eating styles I looked at, Clean Eating was my favorite.  The recipes are SO good and simple for me to follow.  I don't always have the time or money or honestly the desire to hunt for and purchase some of the purely natural ingredients so I tell my family that we are eating clean with a side of dirty. For example, I made apple nachos the other day.  The recipe called for melted natural peanut butter and melted dark chocolate chips.  I had neither in my pantry, so I simply used Jif peanut butter and chocolate syrup.  Not purely clean, but still a yummy healthy snack!  I've been making myself "clean" breakfasts and lunches while preparing 2-3 "clean" dinners for the past few weeks.  Very yummy and I have noticed a big difference in how I feel.  Pinterest has a TON of recipes and I've been following He and She Eat Clean on facebook (www.facebook.com/HeandSheEatClean).  I share my favorite recipes on my facebook page so check it out - www.facebook.com/MomWentRunning.

3)    My friend Dana is a dietitian and a FABULOUS support for me!  She loves to talk about eating healthy.  Her lunches at work are a great example of eating healthy.  And she is very encouraging.  I love to bounce ideas off of her brain!  Is there a person in your life that you can talk with about nutrition who knows what they are talking about (that person doesn't have to be a registered dietitian)?  If not - find one!  You can also check through your health insurance or your work's Employee Assistance Program.  They most likely have benefits involving some type of nutrition counseling.

4) My family - getting them on board has been quite the challenge, but they are slowly going along with trying some new things.  I keep reminding myself that they are one of the main reasons I'm focusing on the food we're putting in our mouths! 

Bottom line - I'm buying less cans and frozen foods and preparing more fresh foods.  The taste is better.  I feel better.  Hopefully I'll start to see some re-newed progress on the scale.  And I'm having fun trying new things.  Sounds like a step in the right direction to me! 

Recovering from Our Visit to the Pediatrician's Office

A couple of weeks ago I took my 12 year-old daughter to the pediatrician for her annual check-up.  I have to confess that I have been on a wild emotional roller coaster ever since.  The doctor that we'd seen for years left the practice, so we were assigned a new one.  Our appointment ended with a lecture about my daughter's weight and BMI and how my role as a mother resulted in these numbers.  I left the office in silence, fighting back tears.  That began a tumultuous journey through a variety of emotions.

POOR ME PHASE
First came the POOR ME phase.  What does this doctor expect from me?  Does she not know how hard my life is?  Very few people understand what it's like to be a caregiving spouse to a person with a chronic illness, let alone an invisible one!  I'm not home during the day to monitor or teach my kids what to do and eat.  And I'm tired when I do get home.  I feel so guilty about that!  Plus, I'm an emotional eater.  I ate my way through the first five years of my husband's illness.  So my kids ate through those years, too.  I couldn't help myself.  I can't help myself now - let's all go our for ice cream.  Didn't I buy chips at the grocery store?  Poor me!!  Can't you see how helpless I am doc?!?  Boo Hoo Hoo!



I SUCK AS A MOTHER PHASE
Then came the I SUCK AS A MOTHER phase.  I should be stronger.  I should have more energy.  I should be more encouraging and inspiring so that my children want to be active and healthy.  I should be stricter.  They should fear what will happen to them when I find out that they've eaten the entire box of granola bars in one day.  I should not buy granola bars.  Only horrible moms buy processed fattening granola bars.  I drove to the grocery store where I proceeded to buy one of nearly every single fruit and vegetable in the produce section.  When I got home I threw out every bag of chips, box of crackers and anything else resembling an "unhealthy snack." 



SCREW YOU PHASE
Then I got angry - really, really angry.  SCREW YOU doc!  You don't know me.  You spent all of ten minutes with us.  You don't know our life story.  You don't the positive changes that we've made over the past couple of years.  We're not perfect, but we're trying.  You didn't even spend enough time with us to figure that out.  How dare you put me down in front of my daughter and make me feel like a piece of poo!



JUST RELAX PHASE
Finally, I calmed down and realized that I was on the right path.  My family and I have made great strides in living a healthy lifestyle over the past couple of years.  Are we perfect?  No.  But no one is!  Are we trying our best?  Yes!  Can we do better?  Absolutely!  Is there always more to learn?  You bet!   The key is that we keep moving - aiming to go forward, but not panicking if we stumble back a few steps.  People and situations are going to enter my life that are going to attempt to divert me from my goal by playing with my emotions.  I can choose to let them derail me or jump over them and keep going.  I need to relax and trust in myself that I am on the right path.  What is that verse that has gotten me through to this point of my journey?

 





So doc - I'm a good mother.  Actually, I'm a GREAT mother!  I'm a great mother doing my best to raise two children in this crazy world filled with video games and smart phones and fast food drive-thrus and chronic diseases and . . . . Thanks for the reminder.

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Check out Mom Went Running (Chapter 2) in the newly released book - Inspire!  You can find it at http://www.amazon.com/Inspire-Stories-Accomplishment-Encouragement-Influence/dp/0692233962/ref=sr_1_1?ie=UTF8&qid=1407207430&sr=8-1&keywords=lisa+hamer+jenkins
 

Google and Go Cooking Day One: White Bean Chicken Chili

This past weekend was a crazy one so my normal meal planning and grocery shopping routines went out the window.  Looking ahead, the craziness of the weekend was not ending.  In order to avoid five nights of fast food, pizza or lunch meat sandwiches, I turned my attention to my crockpot.  My mind instantly filled with a list of meal ideas, but nothing sounded too exciting.  It was time for some new recipes!

Being short on time, I decided that I would Google "Top 5 Crockpot Recipes" and simply go with whatever came on the screen regardless of what it was.  Let's be crazy and see what happens (I know - pretty sad that this defines excitement in my life.)!  The top search result was "Top 10 Slow Cooker Recipes from Taste of Home."  I took the first five and created my dinner menu for the week. 

Monday Night: White Bean Chicken Chili 

Ingredients
3/4 lb boneless skinless chicken breasts, cut into bite size pieces
4 garlic cloves, diced
1 onion, medium, diced
2 tsp oregano, dried
3 cups chicken broth
1/4 tsp pepper
1/2 tsp salt
2 T olive oil
1 tsp cumin, ground
1-1/2 cups shredded cheddar cheese
sour cream
fresh cilantro, minced

Directions
* Sprinkle chicken with salt and pepper.  In large skillet over medium heat, brown chicken in oil.

* Stir in the onion and garlic; cook two minutes.  Sprinkle with oregano and cumin; cook one minute or until chicken is brown and vegetables tender.  Transfer to slow cooker.

* In a small bowl, mash 1 cup of beans; add 1/2 cup of broth and stir until blended.  Add to the slow cooker with the remaining beans and broth.

* Cover and cook on low for 3 to 3-1/2 hours or until chicken is tender (Mine was in the crockpot on low for 9 hours.).  Stir before serving.  Sprinkle with cheese.  Garnish with sour cream and cilantro.
www.tasteofhome.com

Jenkins Family Reactions
This dish went together very quickly early this morning - a definite plus in my book!  Before I even left for work, the house was filled with the savory soup scent.  When I returned home this evening, I could smell the soup outside of the front door - YUMMY!! 

This dish did not go over very well with my kids.  However, it is extremely important to note that I recognize I am a push over when it comes to making my kids eat the full meal that I have prepared.  My excuse is that my exhaustion from a day of work makes me weak - not a good excuse at all.  Both JJ and Ellie prepared themselves something else to eat when they discovered that they did not like the Chili.

My husband's food schedule for the day did not match the rest of the family.  He had eaten lunch at 4PM - just one hour before we sat down for dinner.  This is a common problem in our house.  Due to his chronic pain his sleeping schedule is constantly out of whack which puts his eating schedule out of whack.  All of that un-needed info to tell you that he still hasn't tried it and most likely never will.

That leaves me . . . I really liked it!  It was a simple dish with simple taste.  The fact that today was a rainy dreary Spring day made this warm chili taste even better.  I've set aside two servings for my lunch this week.  I'm eager to see how it tastes after sitting for a day.

Since I'm the only one in my family who liked it, I most likely will not make it again.  But if you have a family of chili lovers, I would recommend you give it a try.  For today it fit my purpose - easy and healthy!

Google and Go Cooking Day One was not too successful.  Wonder how Google and Go Cooking Day Two will go?  Get ready for Slow Cooker Pork Chops!

Digging Deep to Find My Inner Superman

 

I am in the middle of a two week stretch of time where I feel as if there is NO way that I am going to be physically and mentally able to get everything done that needs to be done.  Work is always crazy, but we are in the midst of preparing for one of our state inspections that is happening at the end of next week which is always super stressful.  My daughter's birthday was last week which means over these two weeks we'll be having two extended family celebrations (one requiring a trip out of town), a family celebration on her actual birthday, a friend party, treats for school and overall jolliness on my part.  We have orchestra auditions, basketball tournament play-offs, track practice, two orthodontist appointments which include one child getting braces and PSSAs (Pennsylvania's standardized test) for both kids.  The end of next week culminates with an out-of-town concert and overnight stay with my daughter that was a Christmas gift (back in December this seemed like the perfect idea for the child who didn't have much on her wish list).  On top of all of that, several of my husband's chronic health conditions have chosen this time to flare up which has led to some medication adjustments which never EVER go smoothly as he is very sensitive to medication . . . DEEP BREATH.

I know that you can probably relate to having this high intensity stress at some point in your life.  Your list of stresses is probably a little different from mine, but the feeling is the same.  There is a constant burning sensation of worry in the pit of your stomach.  Your head feels as if it is going to explode.  Restful sleep is a something you hope for but never seem to achieve.  At times you know your blood pressure is sky high because you can hear your heart beating and feel the blood pumping through your veins.  You're irritable.  Your body feels heavy.  You wish you could climb into bed pull the covers over your head and hide until the stressful time passes. 

After barely surviving this first week, I was wondering how in the world I was going to make it through week two.  Even though I often think that I can do it all - the truth is that I am not Superman.  I can't hold the up the weight of the world with my own two hands!

 



Then I remembered something that I had picked up off a Clearance Rack awhile ago simply because it was $4 and I figured I would find a use for it someday.  Someday has arrived.



It's not time to crack under pressure.  It's not time to throw in the towel.  It's not time to curl up in the fetal position and sob uncontrollably.  It's time to dig deep and find my inner Superman.  DC Comics writer J. Michael Straczynski writes, "(Superman) stands for what we believe is the best within us: limitless strength tempered by compassion that can bear adversity and emerge stronger on the other side." 

I wore my Superman shirt all weekend and will wear it to bed every night this week to remind myself to face each day with limitless strength tempered by compassion.  I WILL get through this next week emerging stronger on the other side. 

Don't worry - I haven't completely lost it.  I'm doing more than dressing up in costume to get myself through the week:
1) Frequently reciting Galatians 6:9  "Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up."
2) Starting each morning with a protein packed smoothie
3) Maintaining my exercise routine
4) Playing Pharrell Williams' song "Happy" whenever I need a quick pick-me-up!

But . . . if you do happen to see something strange flying through the sky, it could be . . . a bird? . . . a plane? . . . It's SUPER MOM!

He stands for what we believe is the best within us: limitless strength tempered by compassion, that can bear adversity and emerge stronger on the other side. He stands for what we all feel we would like to be able to stand for, when standing is hardest.
Read more at http://www.brainyquote.com/quotes/quotes/j/jmichaels557215.html#oMHbcQe1Dm8ObV4O.99

Did you March Fourth? Now what? (It's ok if you didn't, you still need to read this post!)

Did you March Fourth yesterday and take a healthy step forward?  How did it go?  Hopefully you found it simple and low-stress to add that one healthy goal to your day.

So often, people think that living a healthy lifestyle has to be this dramatic life change.  In my opinion, doing that only sets a majority of the average human beings up for failure.  I'm a mom, wife, daughter, sister, caregiver, boss, employee, volunteer, home owner and more!  I don't have the time, money, energy or even focus to make any kind of major change.  I've attempted it many times and have only been left with feelings of failure, frustration and total inadequacy.    I do have the time, money, energy and focus to make one small change, try one new thing or make one thought-filled healthy decision today and be really good at it.  That leaves me feeling successful, accomplished and like Super Woman!

I shifted to this mind-frame of taking small steps four years ago.  I slowly lost 50 pounds and have kept it off.  My blood pressure and cholesterol lowered and they are still down.  I felt better and had more energy and I still do.  Last week my son asked if he could run track this Spring.  Last night my daughter asked me if doing 100 jumping jacks would count toward our Family Fitness Challenge.  Life is not all rainbows and ponies and I still have bad days . . . but overall my physical, mental and emotional health is so much better!

Back to March Fourth . . . So you took that one small healthy step forward.  You drank water, ate fruit, did jumping jacks or gave out some random high-fives.  Now what?  The answer is so simple.

DO IT AGAIN TODAY.

 

If you didn't March Fourth yesterday and now wish that you had, no regrets!  It's ok.  You just go on and March Fifth today.  March Fifth . . . Move Forward . . . Get Going . . . Go!

 

A March Fourth Challenge - Are you in?

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 - This 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 - This 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 - This 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!

TIME



As I was watching The Biggest Loser's Makeover episode last night (still love that show!), there was one topic that the contestants brought up over and over and over again in their individual interviews  - TIME for themselves.  Everyone talked about how grateful they were to have the opportunity to take these past four months and spend TIME working on themselves.  Unlike the contestants on The Biggest Loser, I've never had four months that I could set aside to focus solely on myself - and I most likely never will. 

TIME is one of the things that I've always struggled with in life.  How do I get everything done that needs to be done in my life and still find TIME to take care of me?  My attitude used to be - I don't have TIME to take care of myself because my family and my job comes first.  They have to come before me.  I'm the one juggling all of the balls in the air.  If I drop one everything will fall a part.

While wrestling with TIME is still a struggle that rears it's ugly head, I began to understand TIME several years ago.  The problem isn't that I don't have TIME, the problem is the choices I make with the TIME I have.

I realized that I don't need big chunks of TIME to make life changes and do "healthy things." I could make several small changes that don't take much TIME at all.  The good news is that I have the power of choice over my TIME and by focusing on making small changes it was easier to be successful in making positive choices and maintaining changes.



During these past four years of working toward living a healthier lifestyle, some of the changes that needed to be made were very obvious like not drinking multiple cans of pop a day.  I can't imagine how much TIME I've saved by no longer spending part of my afternoon digging around my purse, my desk and even my car looking for one more quarter for the vending machine at work!  Now I drink water all the time.  I've found that the extremely cold ice water hitting my throat wakes me up much faster than a sugary dose of caffeine! 

Other changes have been fun like torturing my children by seeing how far away I can park from the entrance of Target.  I actually save TIME by not driving up and down every row multiple times hoping that a parking space right next to the door will magically open up!  Some changes took some TIME to get used to like learning how to shake off Mom Guilt when my daughter stood by the door and cried as I dashed to my car for my weekly Zumba class.  What she didn't understand was that she was actually gaining TIME with me because rather than collapsing on the couch and falling asleep while she watched TV, I returned home wide awake ready to read a book or play a game.

Change doesn't happen over night.  For me, living a healthy lifestyle has been a journey . . . four years and counting!  No matter how many times I begged God to add a couple of extra hours to my day so that I could get everything done, the number of hours in a day never changed. What has changed is what I am doing with those twenty-four hours.  I've learned that I can choose to sit on the couch and doze off or I can ask my daughter to go for a walk.  I can choose to pick up that 24-pack of pop at the grocery store or I can fill up my cup with ice water.  I can choose to eat four pieces of pizza and spend my evening in the bathroom or I can eat two and have a tomato cucumber salad on the side and be ready to roll for some family TIME. 

I am happy for The Biggest Loser contestants and the TIME that they got to spend focusing on themselves.  I have the same amount of TIME.  Mine is just spread out!  The choice of how I spend that TIME is up to me.  I just need to make those choices count!

  

Setting an Achievable Resolution - Step Two

In 2010 I beat the odds and actually kept my New Year's Resolution to live a healthier life.  Earlier this week I shared with you that I did three simple things to make my Resolution a reality.  Step one was to take my "big picture" resolution and break it down into a series of small goals.  Setting small goals allowed me to celebrate victories often which helped to push me forward toward success.

Step Two: Accept the fact that I am going to MESS UP.

My life is not perfect.  I am far from perfect.  So why should I ever think that getting myself from point A to point B should play out perfectly?  Back in 2010 I did.

All or Nothing Thinking.  If I make a single mistake or if things aren't going exactly as I planned then let's just scrap the whole idea.  I messed up.  The whole thing is ruined.  It's over.  That's a very unhealthy frame of mind because no one is perfect.   

When I was training for that first 5k, I kept missing Tuesdays.  My kids would have a lot of homework.  I'd have to work late.  There would be a basketball game or soccer practice.  For whatever reason, Tuesdays were always rough.  After a couple of weeks of missing the Tuesday workouts, I was talking to my mom and told her that I was giving up on the 5k.  I couldn't complete the training.  I remember her asking me what was so special about the training on Tuesdays.  When I thought about it, there really wasn't anything special about Tuesdays.  It was just a regular run.  Then she asked me if the training schedule had a rest day.  It did - Sundays.  She suggested that I simply adjust the training schedule to work for me and make Tuesdays my rest day.  What a brilliant idea! 

"Messing up" isn't an opportunity to "give up."  Rather it's an opportunity to look at WHY you stumbled and make an adjustment to prevent it from happening again.  Or, it could simply be a time when you say "Oooooops!" and move on. 

Even now, four years later, I still have lots of "Oooooops" moments.  Finding myself sitting on the couch devouring a bag of chips after a stressful day rather than putting a handful in a small bowl.  Letting several days pass without lacing up my running shoes.  Yes, I always feel bad when I let those things happen, but I use those times to push me to "get up" and get back on track.

Remember - Messing Up does not mean Giving Up.  Messing Up means Getting Up and starting again. 

2014 is almost here.  I have one more tip for you to help you set and Achievable Resolution . . . check back tomorrow!

Setting An Achievable Resolution - Step One

New Year's Resolutions drive me CRAZY! According to research done at the University of Scranton, only 8% of people actually keep them. 

For some people, New Year's Resolutions are a joke or merely a topic of conversation during holiday gatherings.  For others, there is a serious need to make a lifestyle change and the New Year seems like the perfect time to make those changes.  However, many people are setting themselves up for failure as soon as the words roll off their tongue.

I agree that a new year is the perfect time to make some changes in your life.  It was in January 2010 that I resolved to live a healthier life and started training for my first 5k - a step that four years later continues to have a positive impact on my life!  What did I do differently that allowed me to succeed?  THREE simple things . . .

1) Set SMALL goals and CELEBRATE often

"I'm going to lose 50 pounds this year."

There are some people who will make a statement like that and be able to do it, but the average person is going to stay strong for a few days or even a few weeks and then give up.  This resolution is too big.  It is going to take a long time to achieve it.  While it is good to see the big picture, it is easier to accomplish a goal if you break it down into smaller pieces.

"I'm going to lose five pounds this month."

Or even smaller . . .

"I'm going to lose one pound this week." 

That is do-able!  When you achieve that goal - celebrate!  Do a victory dance!  Hi-Five your family!  Pump your fist in the air!  Allow yourself to feel good and bask in the joy of victory!  That good feeling will spur you on to achieve your next goal . . . "I'm going to lose one pound this week." 

One week will turn into two and then three and then four . . . and then fifty!

Back in 2010, my resolution was to live a healthier life.  I set a goal for myself - I will complete my first 5k on April 10, 2010. Using a Couch to 5k training schedule (http://www.webmd.com/fitness-exercise/features/sofa-to-5k-training-tips), I broke my goal down further - I will complete the 5k training schedule this week.  After 15 weeks I was ready to go!  Fifteen weeks of small goals and small celebrations led to my successfully crossing the finish line of the Genesis Riverside Run 5k on April 10, 2010.

 

April 10, 2010 - My First 5k!

 

My friend Emily Jackson shared this acronym with me - Goals should be SMART.
     Small
     Measurable
     Achievable
     Realistic
     Time Specific

What New Year's Resolution have you been thinking about?  Is it a SMART one?  How can you break it down to make it SMART?  The SMART-er or SMALLER your goal the more often you get to celebrate a victory.  Celebrating those small victories is going to make you feel good about yourself and push you toward achieving your bigger goal.

Setting small goals and celebrating often is only one of three simple actions that helped me keep my New Year's Resolution back in 2010.  Number two is . . . I'll share that one tomorrow!

     

Who's the Crazy Mom Running Laps in the School Parking Lot?

That would be me!

Finding time to fit everything in that I need to do is one of my most frustrating challenges.  As I've shared before, exercise is often the first thing cut from my schedule when there is no time.  A big time waster that I identified for myself is driving my kids to and from their practices and lessons.  There usually isn't enough time to get much accomplished between dropping them off and picking them up.  But there IS usually enough time to accomplish some form of exercise.

Basketball is my son's sport of choice and the season is just getting underway.  Fitting exercise in during his practice's at the Junior High is easy as there is a track there.  For his after school practices, I change into my running gear at work, zip out the door at 4PM on the dot and am able to get a solid 30 minute run in by the time he is walking out of the gym at 5PM.  I don't stop at home - I always get wrapped up in something else that eats away at my time when I do that.  His Saturday morning practices are perfect because they force me to get up and get dressed so why not get on the track while I'm there?

Nights like tonight when his practices are in the evening and at an elementary school are a little more challenging - no track and dark streets.  But - the parking lots are well lit!  Instead of rushing home to accomplish one small task before needing to return or sitting in my car dozing for an hour (though I have made that choice on many occasions!), I throw on my tennis shoes and reflector vest and run laps around the parking lot for 30 minutes.  This leaves me plenty of time to chat with the other parents AND still catch a 15 minute power nap!

Using my time wisely during my kids' activities is one of my favorite time saving tips.  You don't have to run.  You can walk, stretch, jump rope . . . be creative!  The nice thing is that your kids will be focusing on practice and not being embarrassed by you doing jumping jacks off to the side.  Though I do believe that providing ample doses of embarrassment for our children is one of our main jobs. 

I have to be honest and share with you that at first I was nervous about what the other parents would think - Is she seriously running around the parking lot?  Who's mother is that?!?  But the reaction is often the opposite.  I've had parents join me.  I've had parents come up and talk to me about what I'm doing which has opened the door to great conversations and friendships.  I've had parents say that seeing me has encouraged them to think about their health and exercise patterns.  It's been very positive.

So I challenge you to join me - next time you take your kid to his sports practice or her music lesson don't just sit there.  Get Up, Get Out and Get Moving!

I Want to be Contagious!

I stood in the long check-out line of Bottom Dollar (one of our local grocery stores).
My cart was literally overflowing.  In front of me were two ladies - a middle-aged daughter taking her elderly mom to the grocery - both carrying a small armload of goods.  In front of them was a third lady - older than the other two - pushing a cart containinging a few items.  I observed the three ladies strike up a conversation and the lady with the cart offered to have the other two cut in front of her in line.  As the ladies shifted their positions, I made eye contact with the leader of this line dance.

"Me, too?"  I asked with a smile waving my arms across the top of my full cart.

She broke into a high pitched giggle, "Now that may be considered taking advantage of a little old lady!"  

The entire checkout line joined in her laughter.

For the next 30 minutes I enjoyed an amazing conversation with this 86 year-old stranger while we went through the checkout line, boxed up my groceries (She grabbed a box and started organizing my groceries before I could stop her!), and walked to our cars which just so happened to be parked side by side.  We talked about cooking, raising children, God, health and TV comedies. 

As I was driving home I realized that I was sitting there with the most ridiculous grin on my face.  Then I started to laugh.  How weird was this?  I never saw this lady before in my life, our paths cross for 30 minutes and now I'm sitting here with a crazy grin on my face.  I just felt so happy!  This complete stranger left me with such a sense of joy.  What was it about her? 

She was CONSIDERATE - after all, not too many people let others cut in front of them in the checkout line or help a complete stranger box up her groceries.  She was a great CONVERSATIONALIST.  I am a social worker, so you know I love a good conversation filled with active listening and lots of questions.  She had a CONTAGIOUS positive attitude that left me with this sense of joy.  That was it.  Her attitude.  It was contagious!

I started to think about myself.  Do I leave people with a sense of joy?  Lately I have been struggling with my attitude.  I have always considered myself to be a very positive person, but I have felt as if I've been letting life's stresses leave a lingering dark haze over me.  I'm quicker to point out the bad in the situation.  It's harder to get myself out of bed in the morning rather than anticipating a good day.  I catch myself complaining more.  This isn't me . . . at least it's not the me I want to be!  I want to exude happiness and positivity and JOY!  I want to be CONTAGIOUS!

Living a healthy life involves all aspects of health - physical, emotional, mental, spiritual and attitudinal.  Am I living my life with a healthy attitude?  I have to admit that I don't think I am right now. That's something I know I need to work on.

As this stranger (We didn't even exchange names!) and I parted ways she shared this with me, "As I was having my time with God this morning He impressed upon my heart that I would touch someone's life today - give them a smile and some happiness.  I've been sitting in my house all day expecting someone to stop over, but as the day got later I thought maybe I'm supposed to go find that person so I decided to come to the grocery store." 

At the time I told her that I was pretty sure she had found her person.  She sure had made me smile and brightened my day!  The more I reflect on our interaction, I'd say she gave me a lot more than a smile! 

HUMOROUS SIDE NOTE: God did a great job of pointing her out to me.  She was hard to miss!  My stranger was dressed from head to toe in bright purple with purple eye shadow, purple bangle bracelets, a large purple flower ring and purple nail polish.  I LOVE purple!  That will SO be me when I'm 86!

It's Working! It's Working!

"Ellie, I still only count eleven pictures," I told a frustrated Ellie.

Heavy sigh.  "Mo-om, I'm telling you, there are twelve pictures of me in the yearbook."

My daughter had brought her yearbook home from school and was excited to show me all of the pictures of her in the book.  No matter how many times I looked through it, I only found her pretty smiling face eleven times. 

"Why don't you come look at it with me.  I'm obviously missing one."

Heavier sigh.  "Fine," she huffed as she ripped the book from my hands.  "My class picture - one.  Chorus shots - two, three.  Crazy Sock Day - Four . . ."

"Wait.  Stop on that page," I said reaching for the book. 

Ellie's picture wasn't on the Crazy Sock Day page.  I bent forward and peered closer at the picture she had pointed to.  Was that Ellie?  I looked over at my daughter who was looking at me with her best "Are-You-Really-This-Stupid-Mom?" face and then back at the girl with the round cheeks smiling up at me from the yearbook page.  I squinted a bit and held the book closer to my eyes.  WAS that Ellie?  That's not Ellie.  Wait, is it her?  Is that what she looked like several month ago?  That WAS Ellie!

"Woo-Hoo!" I exclaimed throwing my arms around her.  "Look at YOU!  GO Ellie!"   

Ellie tried to pull away from me.  Her eyebrows arched high as her facial expression turned to one of "Why-Is-My-Mother-SO-Incredibly-Strange?" 

This was the first time that I realized all of the hard work was paying off!  All of the begging and pleading and arguments and frustration was worth it!  The girl glaring at me in my family room had cheeks that weren't as round as the girl in the picture.  The girl glaring at me in my family room was a little slimmer around the waist than the girl in the picture.  I truly hadn't recognized the girl in the yearbook picture.  Amazing!

As I continued to do my Happy Dance, Ellie grabbed her water bottle and gave me one more horrified glance before heading out the door saying, "I'm going out to ride my bike."

Yeah Baby!  We're on a roll now!  That's something that girl on the Crazy Sock Day page would have never done without some major prodding.  GO Ellie!  My Happy Dance got a little crazier as I continued my celebration.

A year ago I began to seriously focus on changing my family's sedentary, frozen-food focused, electronic device driven lifestyle.  I chose FOUR areas of our everyday lives to make simple yet specific changes and dove in.  Things did not always go well, especially at first.  While I made it a point to purposefully celebrate every victory, it felt as if the challenges and bad moments far out numbered the good times. 

I'm eager to share the four changes that I made, but first get up and join me in celebrating this moment.  My fellow Moms know that it is important to cherish these moments of celebration even when you are dancing around by yourself while your daughter gives you one of her "looks" through the front window.

Check back tomorrow to hear the rest of the story!

Finding My Self-Control

Yesterday was the first day of Spring Break for my husband and kids.  I came home from work to find an empty bag of Snickers Minis on my kitchen table.  Seriously?!?  The entire bag?  In one day?

My first reaction was to be angry.  Guess who is eating straight lettuce with no dressing for dinner tonight?  Guess who is heading to the gym immediately after eating that pile of lettuce and doing burpees till their legs explode?  Guess who isn't getting a single piece of chocolate in their Easter Baskets?  Don't try to hide in your rooms . . . you know who you are!

Then my mind went back to a time several years ago when I would have eaten the entire bag of Snickers Minis . . . all by myself . . . in one day.  The one big difference is that I would have hidden the bag.  I was a pro at gorging myself with sweets or salty snacks or fast food stops and then getting rid of the evidence before anyone saw it.  I had zero self-control.  There was no guilt or shame. I felt a sick kind of pride that I got away with it and nobody knew my little secret.

If I wanted an Oreo, I couldn't eat just one.  I'd literally eat an entire row and then the entire package.  If I was at a party and there was a tray of scrumptious appetizers, I would pop one in my mouth and then have another and another and another.  After awhile I became completely numb to the harm I was doing to my body. 

When I reached the point in my life when I wanted to start making healthy choices, I knew that my lack of self-control was one of the biggest hurdles I would have to overcome.  After much trial and error, I discovered three tools that work for me:

1) EXAMINE why I'm eating.  Am I eating because I am stressed out?  I've learned that there are much better ways to handle stress than shoving chips down my throat!  Am I eating because I didn't have time for lunch at work and while I'm cooking dinner there is a brand-new box of crackers sitting on the counter?  I should put a handful of crackers in a small bowl so I know how many I'm eating.  And while I'm waiting for dinner to cook I'll pack my lunch for tomorrow and include small healthy portions I can eat on the run.  Am I eating because the food tastes so good and I simply want more?  I need to slow down and enjoy it.

2) ENJOY the treat.  Sometimes I don't pay attention and I'm truly inhaling the food.  How easy is it to pop a mini Snickers in your mouth and swallow after a single chew or two?  Your taste buds have barely had time to register the fact that there is food in your mouth!  Stop for a moment and focus on what is in your mouth.  How does it taste?  Sweet?  Sour?  Salty?  How does it feel?  Smooth?  Nutty?  Hot?  Cold?  I find that when I pause and enjoy the food I'm eating, I'm likely to eat less yet feel more satisfied - both physically and mentally!

3) ESCAPE - When all else fails, run away.  Just the other day I bought a bag of jelly beans.  What was I thinking?  I can mindlessly eat an entire bag of jelly beans in one car ride home from work.  It only took me a second to recognize that I was going to have no self-control in this situation.  So I enjoyed a few handfuls and then threw the bag away.  When I am at a party, I stay as far away from the food table as possible.  If we're having dessert and I'm too tempted to have more, I leave the room. 

I didn't master these tools overnight.  It took time and practice for me to learn what worked for me and how to use them.  Just like me, my family will need time and practice to learn how to master self-control.  They also will need a teacher.  I guess that is me!  And since I'm off from work today, class starts now!

My Sleep Solution

One way that stress attacks me is by affecting my sleep patterns.  Most nights I am asleep literally seconds after my head hits the pillow (This is so annoying to my husband Jamison who will be talking away before realizing that I am already fast asleep!).   However, some nights I lay there unable to get my mind to stop.  Other nights I am suddenly wide awake my heart pounding and mind racing at 3:00AM unable to return to a peaceful slumber. 

Besides stress disturbing with my sleep pattern, my husband has a difficult time sleeping due to his chronic illness.  He is often up and down throughout the night.  I used to sleep through all of his noise and movement, but now the slightest thing can wake me up.  I may not fully come awake, but my deep sleep is still interrupted.

As a result of these interruptions, from stress or Jamison, I was exhausted.  This was impacting my mood, my decision making and overall enjoyment of life.  After reading several articles about sleep, talking with friends and trying out some options I discovered my sleep solution . . . a simple five-step ROUTINE!  I found that doing these five simple things as I crawl into bed helps me to relax and prepare my body and mind for a peaceful slumber.

STEP ONE: A hot cup of decaf tea.  Most often I enjoy a cup of Chamomile Tea with a touch of honey.  The herb chamomile is a well-known natural relaxer.  (There are many other kinds of tea.  It's important to make sure that whatever tea you drink is decaf.) 

STEP TWO: Lavender lotion.  According to www.lavender-love.com, lavender calms the mind, eases stress and tension and relaxes the body.  Lavender comes in many different forms - oil, dried, lotion, powder or candles.  I've tried different forms and prefer to use it in a lotion.

STEP THREE: Sleeping Mask.  I received the BEST pair of pajamas for Christmas - thick soft flannel ones.  They came with a matching sleeping mask.  I dug it out from the bottom of my PJ drawer and gave it a try.  At first I felt really funny wearing it, but now I love it!  The mask blocks out any light from the TV, laptop or hallway.  I have quite a collection of masks now! 

STEP FOUR: Music!  I listen to Jim Brinkman or other instrumental piano music on my I-pod.  My son blasts his rock music so loud that I don't know how he sleeps through it.  I like my music quiet and calming.  Once I'm fast asleep Jamison will take my ear buds out for me or some nights I turn my I-Pod off on my own without even realizing it. 

STEP FIVE: Getting tucked in!  This may sound really silly, but it has become my favorite part of my Sleep Routine. Once I crawl into bed with my mask on and ear buds in place, Jamison pulls the covers up, tucks them in around me and kisses me on the forehead (We quickly discovered that a kiss on the lips leads to a mouthful of lavender lotion - not very pleasant!).  As a couple dealing with a chronic physical illness, this is a time of connection for us.  Jamison has struggled with feelings of not providing for his family or not being able to "take care" of me since he is unable to work and can't financially provide for us.  This is a way for him to "take care" of me and a time for me to feel taken care of.  It is very intimate and soothing.   

My routine is not always full-proof and I don't always follow all five steps every night, but I have found that even doing a couple of the steps helps me to sleep better.  There are many other things that I read about and tried that are said to help improve sleep such as a warm bath, Melatonin or a foot massage.  As with most other aspects of our health, what works for me may or may not work for you.  You have to find out what works best for you.  If you struggle with getting a good night's sleep for whatever reason, I encourage you to explore your options and find your Sleep Solution!  Getting enough sleep is an important part of leading a healthy life.

I Love My New Pink Cup!

If you are looking for a way to add some PIZAZZ to your Health Journey this Spring, here is a simple and inexpensive tip: Buy just one new piece of gear or clothing.  The anticipation of wearing or using your new treat will be just the thing to push you off the couch! 

For me, my new piece of gear this Spring is my flowery pink cup that I carry with me just about everywhere.  Not only do I drink more water during the day (Something I've struggled with in the past - I'd get home and couldn't figure out why I was so incredibly parched.  Then I'd realize that I hadn't drank anything all day!), I'm also reminded to make healthy choices simply by carrying the cup.  Take the steps instead of the elevator.  Pass on the vending machine.  Go for a quick walk mid-afternoon.  To me it was worth the $7.50 I paid for the cup at Old Navy!

Me and my pretty pink cup!

 There are numerous other options:  Pick up a new shirt at Old Navy or Wal-Mart - the prices are SO reasonable!  Grab a new towel to take with you to the gym or the pool.  Add colorful shoe laces to your running shoes.  Buy funky patterned head phones.  Browse the thrift store for a new serving bowl for salads or veggies at dinner.  You don't need to spend a lot of money.  The simple fact that it is something new-to-you will add the excitement and motivation that you need to give yourself a little added momentum on your Health Journey this Spring.

Chocolate-Banana Sipper

I was searching for a diabetic alternative to a chocolate milkshake for my residents and came across something yummy . . . the Chocolate-Banana Sipper!  I haven't tried it out on my family yet, but it was so good I couldn't wait to share it with you.

CHOCOLATE-BANANA SIPPER
  
2 cups fat-free milk
1 banana, sliced and frozen (I had them in freezer for about 30 minutes)
3 tablespoons unsweetened cocoa powder
2 tablespoons honey
1 teaspoon vanilla

Combine all ingredients in a blender.  Cover and blend until smooth and frothy.  Makes 4 (8-ounce) servings.
Calories: 122
Protein (gm): 5
Carbohydrate (gm): 23
Fat, total (gm): 1
Cholestorol (mg): 2
Dietary Fiber, total (gm): 1
Sodium (mg): 65

CONFESSION: My first batch was very good, but my second batch received better reviews.  The secret?  I added one scoop of sugar-free vanilla ice cream. 

As I continue my search for healthy recipes that my family will actually eat, I've had great luck at www.diabeticlivingonline.com.  Enjoy!

The Anchovy Experiment

Have you ever tried anchovies?  Before last week I'd only heard of them being served on pizza and had never been brave enough to try them.  It seemed as if they were either something that people loved or hated and I honestly couldn't think of anyone who loved them!

The latest issue of SELF Magazine has an article entitled The Pasta Lover's Diet with six guilt-free recipes.  They all looked yummy, but the one that caught my eye was Rigatoni with Roasted Broccoli and Chickpeas.  I love chickpeas!  The high-fiber beans were highlighted as the star of the recipe.  I decided to give this recipe a try; however, I was completely caught off-guard when I started to add the list of ingredients to my shopping list: 

1 can (2  oz) anchovies packed in oil, chopped, oil reserved

What??  Anchovies???  Ewwwwww!  I debated making the recipe without the anchovies, but after some thought decided to jump in with both feet.  I always tell JJ and Ellie that you can't say you don't like something if you've never tried it.  It was time to Walk the Walk and not just Talk the Talk.  Bring on the anchovies! 

RIGATONI WITH ROASTED BROCCOLI AND CHICKPEAS

Ingredients:
1 can (2 oz) anchovies packed in oil, chopped, oil reserved
4 cloves garlic, chopped
1 can (15.5 oz) chickpeas (liquid reserved), rinsed and drained
1 chicken bouillon cube
1 lb broccoli, cut into small florets
1/2 lb whole-wheat rigatoni
1/2 cup grated Romano cheese

Heat oven to 450 degrees.  In a small saucepan over medium-high heat, saute anchovies with oil and garlic until anchovies dissolve and garlic browns.  Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves.  Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat.  Roast 20 minutes.  Cook rigatoni as directed on package until al dente.  Drain rigatoni, reserving 1 cup cooking liquid.  Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes.  Remove from oven; let sit 5 minutes; serve topped with Romano.
Serves 4.  450 calories, 7 g fat (2g saturated), 77 g carbs, 13 g fiber, 25 g protein

This pasta dish is SOOOO good!  The recipe was fairly simple to make.  I ended up putting the veggies in a roasting dish that wasn't big enough to hold the pasta, too.  Instead of dirtying another dish, I added the veggies to the pasta on the stove and completed cooking it there rather than putting it in the oven.  As it states in the directions, the anchovies dissolve as you cook them so it didn't really even feel like I was eating them!  My family wouldn't have known either except for the smell that filled the kitchen (though my children are in that hormonal dramatic stage so their reaction was a tad exaggerated!).

Not interested in giving the anchovies a try?  No problem!  Ironically, my sister found this recipe at the same time and decided to try it, too.  We were talking about these fabulous new recipes we had tried and discovered that we both tried the same one.  Guess what?  She left out the anchovies!  Even without them, she enjoyed the dish as much as I did. 

Anchovies or not, this is a healthy yummy pasta recipe.  If you've never made anything with anchovies, I encourage you to experiment and give them a try!