My So Called Addiction

I wish my unhealthy "junk food eating self" could talk to my "healthy eating, bout to fall off the wagon, lazy self" and tell her what utter and complete crap she's going to feel like when she's finished having that 2nd slice of pizza that she's about to wash down with that 20 oz. Mountain Dew.  Sure, it tastes pretty good at the moment.  Especially that caffeinated beverage you've been thinking about all day long.  You don't need it...it doesn't quench your thirst.  It doesn't make you feel hydrated, but you want it anyway.  So, you drink it.  You eat your salty food, and drink your sweet drink...and when your done...you're officially off the wagon.

I'm not sure if it's the same for alcoholics or drug addicts.  I know their addictions are much more serious than mine.  I don't mean to belittle their struggles by any means.  What they endure on a daily basis, is no where near the struggle that I feel each day.  But mine is still a struggle.  I feel it from the time I wake up, until I go to sleep.  It's an urge that I can not ignore.  It isn't a hunger, but more of an impulse.  An overwhelming need...to eat...something....

When I'm sad...nervous...anxious....happy...irritated...I eat.  I'm not sure where the impulse comes from.  I wasn't abused as a child.  I have never been through a traumatizing event that has caused me to feel like I can't control anything except my food and weight.  (If I could control it, I assure you, I would.)  I have family members and loved ones who have had addictions.  I watched what it did to them...the health problems that it caused them.  And I swore to myself I could never be dependent on a drug.  I never smoked.  Not even once.  I have never been drunk.  I tried alcohol one time and hated the smell and taste.  I've never tried any drugs.

But food, is my own addiction.  And just like all of my family members, and loved ones....it's affecting my health.  It affects my life.  It keeps me from doing things I want to do either physically or mentally.  Physically, when I see a task that looks too hard, I just don't try.  Mentally, I feel very self conscious, and so lots of times, I won't try something for fear of making a fool of myself.  Either way, I've allowed my addiction to stop me from enjoying my life.  It is affecting my health in a negative way.  It is catching up with me.  I know I am poisoning myself...slowly...with food.

I've tried over and over to break the addiction....the cycle.  I'll do good for a while and then something will happen.  And I will get side tracked.  Before I know it, I'm back to square one, and even more discouraged than before.  How frustrating.

And so, today, I'm about to start again.  I know it is in me to change my behavior.  To break the chains that drag me down.  To hush to voices that tell me I can't...I have the control.  I don't need that pizza.  I don't need that soda.  I will not starve....I will not die.

If there was anything my "Junk food self" could say to my "on the verge of giving up self", I think it would be this...
"I feel like crap today.  That food didn't make me feel any better that I felt before.  Except now I feel a little worse because I caved.  Don't feed me that junk.  Let's be proud today"

Falling Off The Wagon/Black Bean & Salsa Soup

I've always had a very bad habit of letting the weather dictate how I eat.  If it's warm and sunny and I'm happy and satisfied, I tend to eat less than I do when it's dreary and rainy or cold and snowy.  The last three weeks have wreaked havoc on my diet.  It's shown on the scale...it's shown in my mood....it's even showing on my skin.

In the past, what I would normally do is just give up and say, Oh well, I tried.  Not this time.  Getting back to work is the most important thing.  Spring will be here soon, and then exercise will come easier...fresh veggies and fruits will be more available, and I will be able to focus better.  The most important part of your journey, is realizing your weaknesses, and improving upon them.

I stole this yummy soup recipe from my good friend Chastian.  If we don't have anything else in common, it's our love for cooking.  She's also great at helping me get motivated and stay on track with my journey, as she is very health conscious.

Black Bean & Salsa Soup

Ingredients:
1 can low sodium canned black beans, drained and rinsed
1 large container of your favorite salsa (I used medium heat pace picante sauce)
1.5 containers (the boxes, not the cans) Vegetable or chicken stock
1 can of corn (drained) or 2 cups of frozen corn kernels
1/2 container dried linguine noodles (I use whole wheat noodles)
1/4 cup Parmesan Cheese

Directions:
Add all ingredients but the Parmesan Cheese to the stock pot and cook over medium heat until noodles are tender and all flavors marry together.  Then add the Parmesan cheese, and serve.

Makes about 6-8 servings  254 calories per serving (Estimated)

This is super easy, and super yummy.


(The recipe does not call for this, but if you like extra flavor, you can garnish your soup with cilantro, green onion, and/or lime juice)

Tips to Stay on Track

Everyone asks me, when they see the progress that I am making, "What are you doing?  How are you losing this weight?"  I try my best not to make it sound like a sales pitch when I say, "I am doing the Shakeology and the 21 day fix plan"! Most of the time they want details, and then they see the price and freak out!! And so did I, the first time I saw the price.  So let me tell you this.  You can do this without both of those tools.  I am using shakeology and 21 day fix, but they are just what I stated above, "tools".  And you need those...tools...to get you started.  Prepare you for victory.  You don't go to war without a gun and you don't fight a battle without being prepared.  Plenty of people have lost weight and got healthy without shakeology and 21 day fix, just because that's the way I'm doing it, doesn't mean you have to do it that way.  And I could do it without it too, if I wanted to.

Losing weight and getting healthy is logical.  We put so much thought into it though, that we get overwhelmed and quit.  That's what makes it hard.  So here are few tips to get you started on your way.

1. Have a game plan. As I said before, if you aren't prepared, you will surely fail.  You need a week long outline of what you will eat.  Breakfast, lunch, and dinner....two or three healthy snacks.  You need a workout plan.  Even if it's only 3 days a week for 20 minutes a day.  
2. Be prepared!  I will never forget the night I got stuck in traffic on the interstate at 7 pm after working a 9 hour shift and driving an hour to and from work.  My tummy was screaming at me.  There wasn't a thing in my lunch bag to eat except a green apple.  So now, I pack a little more protein than needed.  And I make sure that I have a snack for on the way home from work.  Otherwise, you'll be more likely to end up in the McDonald's drive thru.  And that's not good.
3. Never skip breakfast.  I am the worst for this.  I am not a morning person, so lots of times I roll out of bed with very little time to eat.  By lunch time, I'm willing to eat whatever I see.
4. Make your food taste good.  Just because it's "diet food", doesn't mean it has to be bland and flavorless.  Honestly, that fast food I was eating has less flavor than the yummy food I make now.  We eat out much less than we used to.  There are lots of ways to flavor your food.  My favorites are Mrs. Dash (lots of different flavors), Cajun spice, and garlic powder.  Also, Frank's hot sauce is good on EVERYTHING!
5. It's all in the math.  I spent a lot of time trying to figure out why I wasn't able to lose weight for a long time.  A coworker shared this very valuable information with me.  

Multiply your weight by 9.  This is how many calories your body needs every day to maintain the weight you're at right now.  Now, multiply your weight by 7.  This is the amount of calories you need to eat in order to lose 2 pounds a week.  

example:

My current weight:  260 x 9 = 2,340 (Calories needed to maintain my weight)

My current weight: 260 x 7 = 1,820 (Calories needed to lose 2 pounds a week)

*A pound of fat = 3,500 calories

So, to lose 2 pounds, your body must consume/burn 7,000 less calories per week.

Also, it's safer to lose your weight slowly.  You didn't gain it over night...you won't lose it over 

night either.

Most importantly, NEVER GIVE UP.  You may have a long way to go, but the time will pass whether you succeed or not. 

This is a salad I made yesterday.  It was so good, not bland at all.  I could eat it every single day for lunch.

 Buffalo Chicken Salad:

Romaine lettuce
spring green mix
celery sticks
carrot sticks
raw banana pepper
boneless, skinless chicken breast grilled or baked (I used the george forman)
2 tablespoons of feta
2 tablespoons of Frank's red hot sauce

Directions:  Cut the chicken into cubes and toss with the hot sauce.  Assemble the salad with all other ingredients, and top with chicken and any excess hot sauce.  I didn't use any other dressing.  It was very good.

Smashed Cauliflower

I am a very big potato eater.  I like potato chip, baked potatoes, fried potatoes, potato soup....  In the past, if it was a potato, I would eat it.  But now, trying to change my life, I am forced to find alternative things to satisfy my craving.  Today, I tried my hand at mashed cauliflower.  I have to say, it didn't turn out exactly how I wanted it, but I know what I did wrong and how I plan to correct it, so I would call it a success.  It really did taste really good, it just wasn't pretty.

Ingredients:
a head of cauliflower
onion powder, garlic powder, salt, pepper, and chili powder (all to taste)
a steamer or a double boiler
a food processor or blender

My husband bought me a food steamer probably 3 or 4 years ago.  I used it maybe twice and it went in the back of my cabinet where bad gadgets go when I run out of ways to use them.  But I pulled it out for this task.













Directions:
Cut your cauliflower head up and place it in your steamer.  Season with your spices, and steam for 30-45 minutes.  Put cauliflower into your food processor and process until smooth.




















(This is where I went wrong.  I thought that, like potatoes, you would need milk or chicken stock to make the cauliflower get smooth.  I added just a little of milk and it made the cauliflower way too runny.  It tasted good, but it looked more like a puree.  But it was really good, and I didn't miss the mashed potatoes, and that makes me happy.

Easy Breezy Homemade Salsa

So my favorite thing in the world is a good salsa and some tortilla chips.  It's hard to give that up after you start trying to eat healthy and make better choices. So I went looking for a way to have this without throwing myself off track.  This is not the best time of year for fresh salsa, so here is an easy way to have your salsa without fresh tomatoes. I eat my salsa with the whole wheat tortilla chips that I posted here.  It's a great snack for someone who has a soft spot for salty chips and yummy salsa.

Ingredients:

• 14 oz. can of diced tomatoes with juice
• 10 oz. can of rotel with juice
• the juice of 1 lime
• half of a medium white or yellow onion 
• 1 jalapeno seeded and chopped
• a handful of cilantro
• 1 tsp of salt (season to taste, but this is about what I use)
• 2 tsp tequila lime flavored Mrs. Dash
• *Some people add ground cumin to their salsa instead of the Mrs. Dash, I don't.  I don't care for the taste of cumin. But if you would like to add it, you will need about a half teaspoon in place of Mrs. Dash.

Add all ingredients to you blender or food processor and pulse until all ingredients are combined and at desired consistency.  It's very good.  

Southwest Chipotle Bowl

So I don't have a picture of this amazing recipe because it didn't last that long.  Something that I've learned on this journey is if I learn to make yummy food, then I won't be so tempted to eat out all the time.  It saves us a lot of money in the household, and it feels more satisfying knowing I can make food that tastes just as good as a restaurant at a much lower price.  

This recipe started out as a fajita recipe, but I put it on the tortilla and it wouldn't even close.  That's when I decided to just throw it all together.  

Here is what you'll need.

• top round steak cut into strips
• a box of quinoa or couscous whichever you prefer (I made couscous)
• a can of black beans
• medium vidalia onion sliced
• poblano pepper, sliced
• a handful of cilantro
• 1/4 cup of greek yogurt
• 1/4 cup pace picante sauce (i used medium)
• Mrs. Dash Southwest Chipotle Seasoning
• 2 tsp olive oil

Directions:

Cook quinoa or couscous according to box directions and set aside.  Also cook your black beans until warmed and set aside.  In a large skillet, warm 1 tsp. olive oil and sear your steak until its done, seasoning to taste with Mrs. Dash Chipotle seasoning. Be careful not to over cook this steak, it gets done very quickly.  You can also grill your steak for less fat. In another skillet, warm 1 tsp olive oil and saute onions and peppers. 

To assemble your chipotle bowl, you layer as follows,  1/2 cup quinoa/couscous, 1/2 cup black beans, 3/4 cup of the steak strips,  and 1 and 1/4 cups of onions and peppers.  Then I top with a dollop of greek yogurt (used as sour cream), 1/8 cup of picante sauce, and some cilantro to garnish.  

When I'm done there are lots of left overs.  Enough for at least a day or so, so I store it in containers for lunches for work and dinners after work.   

Hope you enjoy!!

21 Day Fix Turbo Fire Chili

So some days, when it's cold and yucky outside, I get the hankerin' for some chili. Traditional chili is great, but this chili is much healthier.

*I did not come up with this recipe.  This recipe came from the 21 day fix book that I base my daily diet on.

I freeze this recipe as well.  When I'm in a hurry, I just grab and go.

Ingredients:

1 pound of lean ground turkey
1/2 C. diced tomatoes
8 oz. whole kernel corn, canned
1/2 onion, diced
2 cloves garlic
8 oz. black beans, canned
8 oz. chili beans, canned
1 TB. tomato paste
1 package of your favorite chili mix
4 oz. low fat shredded cheddar cheese (Optional)

Directions:

Brown turkey.  Drain and discard any fat.  Place all ingredients except the cheese into slow cooker.  Cook for 4 hours on low or 2 hours on high.  Top with 1 oz. cheese or slice avocado.

Each serving should be 1-1.5 cups. No more.

Calories: 386/ Protein: 36 g./ carbs: 33 g./Fat:  13 g./Fiber: 8.5g.

It really is good stuff!

Homemade Chicken Noodle Soup

It's been a pretty mild January for Tennessee.  The flurries today made me wish for chicken soup to warm by bones.  So I came home and I warmed me up a bowl of this yummy stuff.

I usually make a very large pot of this soup just like the vegetable soup.  I separate it into servings and freeze it for later.



Ingredients:

1 bag of whole wheat egg noodles
1 box of low sodium chicken stock
4 carrots, (Peeled and sliced into 1/4" rounds)
4 celery ribs, ( cut into 1/4 slices)
1 yellow onion, peeled and cut into slices
4 large boneless, skinless chicken breasts
8-10 quart stock pot
salt, pepper, garlic powder, and onion powder (all to taste)

Directions:
Place chicken breasts into your stock pot and add water until chicken is covered.  Salt the water to flavor.  Then boil the chicken on medium-high until done.  While chicken is cooking, slice your carrots, celery, and onions and set aside.  In a separate pan cook egg noodles according to package directions. Do not cook the noodles with the soup because they will over cook and be mushy.  When the chicken is done cooking, pull them from the water and let them cool.  (I strain the broth that I cooked my chicken in to get rid of any fat that has settled into the pan, but this is optional).  While you are waiting for your chicken to cool, add the chicken stock, the sliced vegetables, and all the spices to your chicken broth. (If I had to guess on the spices, I would say that I normally use 1-2 Tablespoons of each) Reduce heat to simmer.  After your chicken has cooled, cut it into chunks and add it back the stock pot.  Last, add the cooked noodles to the stock pot and continue to let it simmer 10-15 more minutes allowing all of the flavors to marry. Enjoy!

Cilantro Dipping Sauce

*This is not fix approved.  But it is 100 percent better than salad dressing, or mayo. 

Cilantro Dipping Sauce

Ingredients:
1.5 Cups of non fat greek yogurt
1 jalapeno pepper, seeded
1 avocado
1 package of hidden valley ranch dip mix
juice of 1/2 lemon
a handful of cilantro chopped finely
1/3 cup of extra virgin olive oil
A blender or food processor (I use a Ninja)

Put all ingredients into the food processor/blender and blend until smooth.  You can add water to this to make it more of a dressing consistency.  I normally leave mine thicker and use it as a sauce/spread.

This makes about 10 servings at 2 TB. a serving and is approximately 55 calories per serving.  Lots better for you to!!

When Things Go Off Track

So the last post I made was Wednesday.  I laid out my entire day for you.  But what happens when things don't go as you've planned that day?  You have to work late.  You get stuck in traffic for an extra hour.  You get home and a child is sick, or your powers out.  Something happens to distract you, and by the time you are able to sit down to your meal, you are so hungry that you could eat a table.  The last thing on your mind is eating healthy.  All you can think of at the moment is eating something, who cares what that something is.

This exact thing happened to me Wednesday evening.  I had planned to make pork tenderloin when I got home that night.  I was off work at 7, and by the time I got home, it would have been 8 o'clock.  I would have probably been eating my dinner somewhere around 8:30.  Which is kind of late anyway.  But it's better than eating McDonald's or Burger King or....the table...HAHA!

About half way home, the interstate came to a complete stand still.  There was no way to get around it from where I was at that time, so I just had to sit there. By the time I made it home it was 9 o'clock.  Forget pork tenderloin....I just wanted to eat something.  The old me would have grabbed a piece of the pizza my kids were eating, or had a fried bologna and egg sandwich slathered with mayo that my husband was having.  This me went on defense mode.  What did I have on hand that I could eat right now that wouldn't throw me off track???

So, I grabbed a bag of tuna packed in water. Topped it with greek yogurt, salt, and pepper.  Chopped up some peppers and mixed it all together.  Then I grabbed some homemade tortilla chips that I had on hand from a prep day. (I pack these individually into baggies just for this reason)  Some salsa, and peeled an orange.  That was my dinner.  There isn't a picture because let me tell ya....it wasn't pretty at all.  But it was good, and I was hungry.  And I slept good knowing that I didn't cheat myself.

And it paid off too.  I'm down two more pounds and 1.5 inches.  My rings and shoes are looser too! Yes, you can lose wait in your feet.  NO kidding.

*A lot of you have been asking if this can be done without shakeology.  The answer is YES!!! You can absolutely do this with out shakeology.  It's just one of the programs I have chosen to help me on my journey.  It doesn't take the place of hard work and dedication.  It isn't a miracle drink or a weight loss aid.  It is a nutritional supplement that I am using.  Nothing takes the place of hard work.  You didn't get here over night....you won't meet your goal over night either. For more about what I'm doing and how to join me, e-mail me or message me on facebook. I promise you won't be sorry.


Homemade Tortilla Chips

What you'll need:

an electric griddle or a large skillet
pam cooking spray (I used olive oil spray)
Whole wheat italian style flat out flat bread

a pizza cutter or large knife
a spatula

What you'll do:

Preheat the griddle pan to 400 degrees or the skillet to medium high, and coat with cooking spray.

  Cut your flat bread into squares with your pizza cutter or knife. 

 Lay each flat bread on the griddle to cook.  I press mine down with the spatula because I'm impatient but you don't have to do this. 

 Let them cook until brown on this side and flip and brown on the opposite side.  

Remove them from the pan and let them cool.  They'll crisp up even more after they've cooled so be sure not to over cook them.  After they're cooled place them into individual bags for lunches and snacks.  90 Calories per flat bread!! Not too shabby. ENJOY!!

Work Day

Today is a long work day for me. This is the day I find it the most difficult to eat right and stay on track. This day takes a lot of prep work to keep from going off the rails.  I have a really hard time getting my snacks in because I don't have the opportunity to eat until my lunch. And I have to be at work very early, so everything has to be ready for me to grab and go first thing in the morning.

2 months ago, my breakfast would have been a Southern fried chicken biscuit from my favorite fast food restaurant.  But if I have the time to stop at a fast food restaurant, wait in line to order, and eat while driving, then I have the time to make a shakeology shake and grab it on my way out the door.

My shakeology recipe this morning was:
A scoop of vanilla shakeology
2 TB of PB2 (this is powdered peanut butter. All the flavors of peanut butter with a whole lot less fat)
8 Oz coffee (brewed and cooled)
1/2 cup of almond milk
Ice
1/2 a banana

Blend it all together and there's my breakfast. And it cost me just about as much as fast food, maybe less.

My lunch was pretty big since I missed my snack.

A bowl of vegetable soup
A turkey burger patty with my cilantro dipping sauce (recipe to come)
Homemade (whole wheat) tortilla chips (recipe to come)
And salsa
Of course my water to drink. (Always)

I won't get another chance to eat until dinner tonight. So my dinner will be pretty large as well. It's already planned out though.

1 baked potato with Greek yogurt in place of sour cream
Pork tenderloin with fat trimmed off (cooked on the George Forman grill)
And steamed Brussels sprouts

I also have a piece of fruit before bed time.

*note - I try very hard to follow the 21 day fix meal plan. But there are days like today that it just isn't practical  for me. So I stick with what I know is good for me, and resist everything else.

I've learned that if I'm going to be able to do this and succeed at it, that it has to be easy for me to fit into my life. If it's to difficult or tedious, I'll get frustrated and give up. The important thing is not giving up. Nothing worth while is ever maintained by giving up.

Have a great day everyone!

Vegetable Soup

It's been warmer than normal in my neck of the woods lately.  Especially for January.  But I still enjoy my soup.  Here's my favorite Vegetable Soup Recipe.


What you'll need:

2. lg. cans of organic diced tomatoes
1. box of low sodium chicken stock
1/2 a head of cabbage chopped (roughly)
a bag of frozen broccoli and cauliflower
a bag of frozen mixed vegetables (I used one that includes green beans, carrots, peas, and corn)
1 yellow onion
2 cloves of garlic
onion powder, garlic powder, salt, and pepper,
(I also use New Orleans Cajun spice...i got this secret from my best friend who loves spicy food it really makes the soup great)
An 8-10 quart stock pot

What you'll do:

Crush the garlic cloves.  Dice the onions and chop the cabbage.  Add the diced tomatoes and the low sodium chicken stock to the pot. Then pour in all ingredients.  I just eye ball all my spices...but if I had to guess I would say that I use a tablespoon of each and two of the Cajun spice.  If you like more soup you can add a can or two of V8 juice or regular tomato juice.  Both work just fine.  Bring the soup to a boil and reduce to simmer to allow all the flavors to marry together.

Now,  I make a lot more than I would ever eat in a week so I portion all of it out once it's done.  Each 2 cups are a serving.  I keep enough out to get me through the week and then I pour the rest into individual containers that are freezer safe.  When I'm having a rough week financially or if I'm crunched for time I have them there on hand to keep from grabbing something naughty.  I run the container under warm water and put it in a pan on low.  It thaws and boils, and it's ready to go.

I can usually eat on my soup for 2 weeks or more.

Enjoy!!

No More Excuses

I could give you a million good reasons why I ended up here.  All of them are excellent excuses.  All of them would sound valid and logical.  But in the end, they're just excuses.  Reasons why another year has gone by, and I'm still no healthier than the year before....no happier than the year before....no stronger than the year before....and certainly no better off than the year before.


But honestly....there are no more good excuses.  None that sound right to me anymore, anyway.

When my coach approached me about getting into the Beach Body system, my heart wasn't really in it.  And she was all encouraging and happy and up beat about it.  Every day she would ask me how my journey was going, and I would say, "OH it's going great!!! But ya know, I'm doing this new thing or that new thing.  Beach body didn't really work for me...."  But she didn't give up.  And then I started seeing her results.  Every day she seemed stronger...healthier... And I thought.  That's the kind of life I want.  No more excuses. I'm gonna do this for real this time.

I have A very long way to go.  About a hundred pounds if I'm being honest with myself, and that thought can be very intimidating.  But it isn't just so I can look good or be skinny.  It's about not dying before my kids have kids.  It's about being able to run and have fun with them while they want to run and have fun with me.  It's about teaching them how to be healthy...teaching them that the answer is not food.  Happiness is made, it isn't eaten or slathered on a piece of bread.

This blog is about my journey.  I post how I plan my weeks....how I work, take care of my children, and stay on track.  I will post grocery lists, recipes, and how I'm doing. You will get to see my transformation in 1 year.  And if you would like to join me you are welcome to join my beach body team by clicking here.  This will take you to the Beach Body website where you can sign up with a free membership.  It will get you access to blogs and team mates who are on their journey just like you and I are.

At the present moment, my diet plan and workout plan is the 21 day fix
along with the shakeology.  I have tried a lot of diet plans.  None have made me feel this good.  I don't feel deprived or hungry ever.  I have just finished my first 21 day cycle and I have lost 13 pounds and 3 inches.  Join me for the next 21 days? You won't be sorry, I promise.

If you have any questions at all please e-mail me at ffbellzwife95@gmail.com  

Visit the Team Beachbody website by clicking here