Learning to Fish

Learning to Fish

Lately a number of people have asked me to help them with understanding what to eat and meal planning, which is a little hilarious to me. We're talking about the girl who still has to gently say to herself occasionally, "You are not refrigerator; you were not made to store food." We're talking about the girl who who could eat a gyro, a Philly cheese steak, two bags of chips, and finish it off with two sodas. They're asking me for help? 

Nutrition is the area where I continue to research and tweak. There are so many plans, studies, fads, methods, and gurus out there that it can be very confusing. Trying to understand it all can frustrate you and keep you from moving forward. Over the course of the next few blogs, I will share with you what I have

learned thus far. I am in no way an expert, so if you are seeking expert advice please reach out to a dietitian or nutritionist. Notice that I didn't say personal trainer. Why? Because personal trainers are not certified to give nutrition information. Their study includes some nutrition information, but it does not certify them to prescribe nutrition plans. Now, don't take that as a rant against personal trainers because it's not; I've loved all of my personal trainers. I just caution you to seek an expert on nutrition if you are taking it that far.

Before sharing with you, I had to pray about the subject and ask God what I should say. I don't take this lightly because I understand the struggle. I still live the struggle in my own ways. What I am going to do is teach you how to fish. Not literally, of course. What I notice is that people don't go get information on their own. You take what someone tells you as truth without seeking out your own answers. Don't get me wrong, not everyone has a couple of hours a day to research this stuff, but you should know enough to decipher whether what you're being told is sound. That is my goal: equip you with the basics to help you succeed. Where you go from there is up to you.

Six Part Series:

1--Getting Started: assessing the "now," setting habits and getting equipped

2--Setting Direction: know your numbers, know the lingo, know where you're headed

3--Choices: evaluating your choices and making choices that work for your lifestyle

4--Gathering: how to grocery shop, tips on what to keep stocked, exploring the aisles

5--Meal Prep: how to make it fit your life, making the time, what to prep

6--Enjoying the Journey: rewarding behavior, tracking progress, setting new goals

Each part will be posted on Sunday, so remember to come back and check it out or just click to follow this blog. During that week, put the tips and guidance into action and post here in the comments to let me know how it's going or share your experiences with others. Get ready to be Fit4Life!

Know That...

I'm sitting here waiting on the kids (my boys and my little nephews) to finish up their stations at the Junior League's "Kids in the Kitchen." They held a pilot parents' session hosted by a local catering company and it sparked this blog. So while I have a precious moment to myself I'm going to share some things with you all.

This year I haven't shared my goals, visions, and dreams for 2014 and beyond. The last week has been full of incidents that seem to be spurring me forward in the direction of my goals. I have been stalling. I have been knocking the wind out of my own sail because I'm a little bit afraid of the journey. Not very warrior like of me, I know. Does a true warrior look down the road toward the battle and say, "Naaaahhhh, I'm not ready to give what's required to win." That is not a warrior. 

We all fear things. We all face obstacles and have to decide how we deal with them. Some of us try to ignore them but there is a cost to that. Some of us try to quietly go another route to avoid them, but there is a cost to that. The greatest risk and the greatest reward is to face the obstacle head-on. To conquer it. How much greater is the victory in conquering than in shirking? 

Some of you may have set resolutions (or goals) at the start of the New Year. And at this point, almost thirty days in, you may feel like the goal is just too big or just too hard. You may find yourself feeling like whatever you hoped to gain is not meant for you. Before you write yourself off as a failure, I want to encourage you to just keep at it. You may have to revise the plan and it may take longer than you initially hoped, but don't give up. Don't be afraid and don't let the struggle deter you from victory. Go move the mountain!

• Know that change takes time. So be realistic about your deadlines and time frames.
• Know that change requires CHANGE. You cannot expect change if you don't actually CHANGE some things. 
• Know that change requires consistency. You don't get lasting change with sporadic action. Be consistent--not perfect.
• Know that change is scary. Change is risk and requires something of us, which is scary. Move past your fear.
• Know that change requires support. Connect with people or groups that will support your efforts. This is priceless. 
• Know your WHY. This is crucial. You have to connect the change with something valuable to you. Otherwise, what is the point? Why invest the time if this change doesn't really mean anything to you?
• Know that it will be worth the risk. Every time you succeed, you get a little stronger. You discover new strengths, new possibilities. The journey to change is as valuable as reaching the desired goal. 

As I embark on a new course, I encourage you to keep moving forward along your own. Know that you are not alone.

F2F Focus T25 Challenge!!

No, it's not New Years. No, I'm not on team two piece. No, I'm not trying to fit into a dress. Someone reason asked what I was traning for. My answer? LIFE!! My quest to lose this last 30-40 pounds is purely because I want to.

And then came Shaun T's Focus T25: 25 minutes a day, 5 days a week, for 50 days. Dude!!

Want to join me? Order your challenge pack then connect with me on Facebook or Instagram (@jlawf2f). Order by July 31st and you save $80!

Starting August 1st, I promise to share my journey with you and I ask that you do the same. Whether you know it or not, your journey will inspire others to make changes in their own lives. And that's really the point, right? To be our best selves.

Let's do it!

Save a Dollar, Make Ya Hollah!

My little sister shared the following post on Facebook:



Save a buck or two!



"Let me share my frustration with you, Facebook. So, I'm not the best eater, but I do what I can. Every now & then, I splurge & buy a little something for myself. Keep in mind I'm an unemployed college student, so I can't afford to trick off in the grocery store all the time. Last week I decided to get some fancy deli meats & cheeses. Even got some fresh produce & fancy 9 seed & grain wheat deli bread for my sammiches. Cool. Sammiches are DELICIOUS. Fast forward to today, I go to make a sammich. I have a whole half of MOLDY deli bread. Lemme tell you something. I don't eat sammiches enough to eat an entire loaf in one week, but I'm TIRED of wasting money & food trying to eat "healthier." $4 on bread that molds in 7 days. I could have spent $2 on bread that would last 2 months. This is why people buy cheap stuff. We don't have time or money to waste buying expensive food that doesn't last."

And of course, Big Sister is here to help. I know she's not the only person out there feeling the strain and frustration of eating healthy while on a budget. Let's face it, the grilled chicken wrap is not on the Dollar Menu. A box of my favorite quinoa costs $6.99 while a bag of white rice costs about five dollars less. So what's a F2F'er to do??

 

There are a few rules and tips I use when I grocery shop that I hope will help you.

What is your goal/purpose?

It can be confusing to decide on the best options when you hear so much about gluten free, organic, whole grains, farm raised, farm fresh, non-GMO, non-growth hormone injected, etc. etc. etc. With all of the studies and options out there, you have to decide your goal. Are you concerned about gluten? Then that should be a priority when you shop. Are you adamant about using and eating organic products? Then that should be a priority when you shop. However, if you don't really understand the hype and don't really know the difference, then don't spend the money. Do a little research, try a couple of products and then decide if you want to make it a shopping priority.  

Save then Plan, Plan to Save 

You see it all the time. Experts say plan your meals then go to the store, but I beg to differ. What works best for me is having staples on hand--which for me includes things like cans of black beans, eggs, egg whites, tuna, frozen chopped onions, canned tomatoes, high fiber oatmeal, frozen fruit, raw sugar, almond milk, etc.--and checking to see what items are on sale at my ususal grocery stores. Sometimes I luck up on deals while I'm in the store then I'll create a recipe using the things I have on hand.

 

For example, my local Walgreens had cans of pumpkin on clearance for like 24cents a can. I grabbed about six of them and then created pumpkin protein shakes, pumpkin protein muffins, and a crustless pumpkin pie for my boys. And yes, they all turned out great.

 

It may be helpful to you to have a couple of meals in mind but don't stick to those plans if they are harmful to your pockets.

 

Speaking of sales. I personally check Publix's (www.publix.com) weekly BOGOs and Kroger's (www.kroger.com) 10 for $10 or the coupon booklet they send me. I love Arnold's bread but it can be expensive, so I catch it while it's on BOGO at Publix. And to preserve it (because we really don't eat a lot of bread in my house), I keep it in the fridge. Also, check out some of the discount grocery stores. We have an Aldis near me and they have some name brand items for less than what I would pay at other grocery stores. You don't have to shop at Whole Foods or specialty health stores unless that is a priority for you (see the previous section). And don't forget to comparison shop. "Save a buck or two!"  

Keep It Simple

I fully admit that I skip past recipes that have more than ten ingredients. Seriously, "ain't nobody got time for that!" The beautiful thing about eating whole foods is that they already taste good. Cooking it should enhance their flavor, not hide it. Oh, and if it calls for crazy stuff like rolling out dough or requires some fancy equipment beyond my food chopper, a knife, a mixer, or a blender then I say, "No way, Jose."

 

One of the ways I create is by using recipes as a starting point. I'll read over a couple, check what I have on hand, and think about how I can change the recipes to suit my tastes. Keeping both the ingredients and the prep simple means you're more apt to create again. Remember, you're doing this eating healthy thing for the rest of your life.

Try One New Thing

My journey to fit has evolved over time. There are still times when I mix the good with the not so great, but for the most part I've overhauled my "diet" from what it used to be. One of the ways I've done that is by exploring food options.

 

I like to meander through the produce department and see what veggies are there that I haven't tried. Sometimes I'll google recipes while I'm standing there to see what the possibilities are. Who would have ever known that I would love spaghetti squash? Asparagus?? I don't ever recall eating that growing up, but now I absolutely love it. There was a time in my life when I hated spinach and now a bag of fresh spinach is a staple for me.

 

I encourage you to pick up one new item every time you shop. It will help you add variety and expand your palate. And think about the benefits to your body! Have your read all the wonderful news about lentils?? (I have a blog entry about it, check it out) Power packed, baby!

 

My one word of caution is to make sure that the new item fits into your budget. If it's on sale, sure, throw it in the cart. If it's going to break the bank, try it another time.

 

Fresh and Frozen

When I first started eathing healthier I would load up on fresh veggies...and a week later I would stress because I hadn't used all of them. Maybe you have money to burn, but I do not. Then one day I strolled down the freezer aisle and saw bagged chopped onions. Hmm...Add to that, "frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas...Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed." (www.eatingwell.com)

I'm sold! Now I buy most of my fruits and veggies frozen not only because it saves money, but because it also works for my life. Everytime I hit the grocery store I usually load up on frozen chopped onions, seasoning blend, 3 pepper and onion blend, broccoli, corn, cauliflower, carrots, green beans, and even brown rice (yes, Publix sells it frozen for a little over $1). Be mindful to get the plain old veggies--no salt, additives, or butter. Frozen fruit is freaking awesome! I mostly use it in my protein shakes or to make treats for my boys.

Typically I buy fresh lettuces (like green leaf) or bags of green leafys (kale, arugula, spinach) because I use those daily. I also buy fresh squashes, avocados, peppers, tomatoes, bananas, grapefruit, oranges, plums, grapes, etc. But I limit my purchases to what I know for sure I will use that week.

 

Hopefully these tips/rules will help you along your journey. Don't let food costs keep you from doing what's best for your body and don't let the plethora of options overwhelm you. You're in this for life, so you have time to fine tune it.

Adventures in Kale

Everyone raves about kale. Kale chips, kale in smoothies, kale salads, kale, kale, kale! After passing by it in the grocery store a bazillion times I decided last week to give it a try. One of the changes I've had to make on this journey is adding and deleting foods from my tank, er huh, plate. As serendipity would have it, Kroger had kale on sale for $1 a bunch so I bought some...actually, one bunch. 

What's so great about kale? According to the article "The Truth About Kale" by Kathleen M. Zelman, MPH, RD, LD, one cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily value requirement of calcium and vitamin B6 (pyridoxine), 40% of  magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Armed with my kale, its nutrient benefits, and the internet I looked for some easy recipes to try. I like simple. I like very few ingredients. I like versatility. If a recipes calls for 15 ingredients and Top Chef level prep work, this Fit Girl will move on. While I came across a lot of tantalizing possibilities, I decided to go with two test dishes. The first, my weekly batch of veggie soup. The second, a basic sauteed kale recipe I found Eating Well.

My veggie soup recipe changes every week depending on what veggies I have on hand and what I have a hankering (yes, I said hankering) for that week. Other than the broth I don't really measure my ingredients. I just shoot for the quantity and array of colors that look appealing to me. And I use a mix of frozen and fresh veggies.

Veggie soup concoction

This week I used kale in place of spinach. I wasn't sure how to cook it but it looks so much like the greens my Granny cooks that I figured boiling it couldn't hurt. After sauteing the onion, garlic, basil, red pepper, mushrooms and adding all the veggies and broth I threw in the kale.

While the taste was not bad the texture threw me off a little bit in my soup. I'm guessing I didn't allow the kale to cook long enough because it was tough.  Not easily daunted I decided to give it another shot and try the sauteed kale recipe I found online.


Basic Sauteed Kale
Ingredients:

• 1 tablespoon plus 1 teaspoon of EVOO

• 1 to 1 1/2 pounds of coarsely chopped kale, ribs removed

• 1/2 cup of water

• 2 cloves of garlic, minced

• 1/4 teaspoon of crushed red pepper

• 2-3 teaspoons of sherry or red-wine vinegar

• 1/4 teaspoon of salt

**Let me pause here and confess that I did not have 1 to 1 1/2 pounds of kale. Remember, I only bought one bunch; so I improvised and just used what I had on hand. Also, I don't mince garlic, I buy it already minced--sue me! And another thing, I had three types of vinegar on hand none of which was red-wine vinegar. My choices were balsamic vinegar, apple cider vinegar, or distilled white vinegar. My taste buds advised that I go with the tried and true white vinegar.**

It really did turn "bright green"

Heat the 1 TBSP of oil in a Dutch oven (I just used a regular pan) over medium heat. Add kale and cook, tossing until it's bright green, about 1 minute.

Add water, reduce heat to medium-low, cover and cook, stirring occasionally until kale is tender (12-15 minutes). **Another pause--I added a little sea salt and pepper. Okay, continue.**

Push kale to one side, add the remaining 1 tsp of oil to the empty side and cook garlic and crushed red pepper in it until fragrant (yes, I stood there smelling it), 30 seconds to 1 minute. Remove from heat. Stir in vinegar to taste and salt.

Nutrition info: 1/2 cup serving, 80 calories, 5g fat, 7g carb, 1g fiber, 2g protein.  

This recipe was pretty good. The taste reminded me of my Granny's collard greens--especially with the red pepper and vinegar--without all the "pot liquor." However, I still don't know how I feel about the texture. It's a lot tougher and more fibrous than spinach. I can see how some people might over cook it to make it more tender (like my Granny's greens) but doing so would strip it of it's nutrients.

I can't say that I'm a huge kale fan now, but I will add it to my repertoire of veggies. Maybe next time I'll attempt kale chips--which really does not make me salivate in the least.
Until our next adventure EAT Fit4Life!!