A personal log of my fitness journey including health, fitness, well-being, clean-eating, supplements and (of course)food.
Thursday, November 17, 2011
Dealing with Loss & Comfort Food
My family and I were wrapping up our summer travels, just back from Boston (in September) when my dad unexpectedly ended up in the hospital. He'd had a heart attack and within 10 days... he was gone. This has been difficult and I'm dealing with it the best I can. I'm so blessed to have brothers that I can lean on - not to mention all my wonderful family and friends that are always there for me - my aunts and uncles, my in-laws and my husband and son - just amazing! Thank God for them all.
Through all of this grief and dealing with the loss (as well as the Fall weather), I've noticed that I'm craving comfort food. You know what I mean. We all have our own versions of it. Mine has been stuff like mashed potatoes, meatloaf, roast, stew, fried chicken, mac and cheese, monte cristos... the list goes on...
I am allowing myself these comforts (in moderation) and making them a bit more healthy where I can. I'm keeping my workouts fun and changing them up to keep them interesting. I've started taking Shakeology and I'm loving the quality ingredients that I'm putting in my body. I'm anxiously awaiting my copy of P90X2 to arrive by Christmas, so I can bring it up to the next level. I'm learning to allow myself to grieve and when I feel like crying, I cry. That sounds pretty basic, but it's not all that easy for me. Tears and time bring healing. I just have to give time... time.
What are some of your favorite "comfort foods" and how can you make them less naughty?
Wednesday, August 31, 2011
Agave Popcorn
I don't have exact measurements. I just go off how it looks and tastes. Test it out for yourself. Everybody's tastes are different.
Wednesday, April 27, 2011
Restrictive Diets
I have found an Osteopathic clinic here that is covered under my insurance and I have had appointments with two docs. One that specializes in the hands-on and breathing therapies - I'm learning how to relax and breathe properly. Something that us folks with anxiety don't do very well. Of course, we breathe, but we breathe very shallowly. I have learned a breathing technique that allows me to breath more full, relaxed breaths from my diaphragm. I'm finding it very helpful so far.
The other doc specializes in the nutrition aspect of it. Besides upping a few of my vitamin dosages, she has me on an "elimination diet". Most of which is pretty easy to follow since I already follow my "eat clean diet", but there have been a few difficulties (for me). One is dairy - I like my eggs and yogurt. The other is gluten - which I don't eat alot of because I don't eat processed food, but I do love my whole grains. Chocolate is the other thing that I can't have. I like a few dark chocolate chips in my yogurt as a dessert sometimes. The funny thing is that I don't eat these things every day, but all of a sudden, when I'm told that I can't have them... it's a big deal! It's a mental thing. I've realized that I don't like being told what I can't have. When I read something like my eat clean diet books and make up my own mind that I want change or eliminate a food, I'm fine; but being told what not to eat has been really difficult for me!
I keep telling myself that I can do it. It's only for 3 weeks and I have actually discovered that I really like almond milk and coconut milk, so I might keep that in my fridge after the elimination diet is over. Mental difficulties aside, I have actually been doing pretty well on this diet. I find the most difficult meal to keep to it is dinner. I wonder how effective it is if I still use a few of the restricted items in cooking?
How do you cope on such diets? Do you find yourself wanting what you can't have? Do replacements work to satisfy you?
Wednesday, March 23, 2011
Eat Clean Morning Glory Muffins
Dry Ingredients
3/4 cup whole wheat flour or Power Flour (I used Power Flour; which is a combination of 5 different whole grain flours.)
3/4 cup oat bran cereal (I couldn't find oat bran cereal, so I used a 10 grain cereal that I found in the bulk section of WinCo. I imagine one could use just oat bran, but I was looking specifically for "cereal".)
1/2 tsp baking soda
1 tsp apple pie spice (which is made by combining 1t cinnamon, 1/2t nutmeg, 1/4t allspice, 1/4t cardamom. I just used pumpkin pie spice.)
1/2 cup Sucanat or rapadura sugar
1/2 tsp sea salt
Wet Ingredients
1 banana, mashed
1/2 cup plain kefir (I had to buy this at the co-op. It is kind of like a runny yogurt, but thicker than buttermilk.)
1 egg white and 1 whole egg, well beaten
2 tbsp unsweetened applesauce
1 tsp vanilla extract
1 carrot, peeled and grated
1/2 cup chopped, pitted dates
1/2 cup chopped natural walnuts
1. Preheat oven to 425F
2. Prepare muffin tins by lining with silicon or paper liners, or by greasing with cooking spray.
3. Combine all dry ingredients in a large bowl. Mix well.
4. Combine all wet ingredients in a medium sized bowl. Mix well.
5. Pour wet ingredients into dry and mix until just combined. Do not over mix or your muffins will come out flat and rubbery.
6. Spoon batter into muffin cups until 3/4 full. Place in hot oven and bake for 15 to 20 minutes. Remove from oven and let cool on wire cooling rack.
Makes 12 muffins.
Nutritional value for one muffin:
Calories 187, Protein 7g, Total Fat 5g, Fiber 4g, Sodium 168 mg
Protein Bars
Ingredients:
½ C raw, unsalted slivered almonds
½ C pecans
¼ C coconut butter
½ C almond butter
2 Tbsp. molasses
1 tsp. honey
pinch sea salt
1 tsp. vanilla extract
1 Tbsp. instant coffee granules
¼ C sesame seeds
½ C goji berries
½ C dried apple slices, chopped
Directions:
1. Preheat oven to 400°
2. Line baking sheet with parchment paper
3. Arrange pecans and almonds on the sheet in an even layer.
4. Toast nuts in oven until just golden (about 8 minutes). Give them a shake or stir to ensure even browning while baking. Remove from oven and let cool.
5. Transfer nuts to food processor (I just used my manual chopper) and process until they are coarsely chopped. Set aside.
6. In a large mixing bowl, combine coconut butter, almond butter, molasses, honey and sea salt. It helps to heat this mixture just enough to soften. Mix well.
7. Add vanilla, coffee granules, chopped nuts and ground sesame seeds to butter mixture. Combine well.
8. Add goji berries and chopped dried apple. Mix well.
9. Press into an 8x4 baking pan (I don't have one, so I used 8x8).
10. Let the dough set in the refrigerator for half an hour.
11. Cut into bars. Keep in fridge or freezer until ready to eat.
No-Bake Nut Butter Energy Bars (my husband & son's favorite)
Ingredients:½ C agave nectar
2 tbsp coconut butter
1½ C nut butter (I used peanut butter from Winco - the stuff you grind yourself there at the store)
3 cups oats
2 scoops all natural vanilla whey powder
½ C dried fruit (raisins, cranberries, apple) I used all 3 equaling ½ C total
½ C slivered almonds
½ C sunflower seeds
Directions:
1. Warm agave, coconut butter and nut butter in microwave until soft enough to combine easily.
Wednesday, March 16, 2011
Does the time change affect you?
So, rather than fight it, I have allowed myself some rest from my Plus/P90X/Recovery workouts and I'm only doing my run/walk on my scheduled days. Everyone deserves some rest once in a while! The only problem with this is my anxiety has been extremely high. Every morning when I'm trying to kind of sleep in/lounge in bed and rest, my anxiety won't let me relax. Grrrr!! I get so anxious and overwhelmed that I have to just get up. I know, I know... boo-hoo, right? But, I want to just be lazy this week! :)
How does the time change affect you?
Running Update
Friday, March 4, 2011
Running
My Workout Drink Conundrum
Anxiety!
OK, so I’ve not been great at writing to my blog so far this year. I’ve been struggling lately and haven’t felt like sharing. But, today it struck me that I should start journaling again and maybe I should share some of my struggles on my blog. Maybe other people struggle with the same or similar issues. Even though this is a food and fitness blog – part of being fit is being emotionally and mentally healthy too… so, here goes…
I struggle with anxiety (& depression – but that’s a story for another day). Sometimes are worse than others. I take medication daily for it and I go through long glorious periods where I don’t ever feel any anxiety - even through the usually stressful times, like the holidays - I sailed through without any issues. Now, Bam! I’ve come around this corner where I feel anxiety almost daily… for no apparent reason… nothing I can put my finger on… completely, seemingly unprovoked and without reason or warrant.
It’s this choking, uncomfortable and sometimes physically painful feeling. I can’t eat, I can’t sit still, and I can’t relax. I get so exhausted that all I want to do is sleep. But, when I do just sit around or go back to bed or just try to be still, I get worse… It seems like I’d feel better if I just kept moving, but I am so tired that I want to lie on the couch and veg.
There’s no amount of relief or assistance to be gained by telling me to ‘calm down’ or ‘everything will be ok’… I “know” that already, but it doesn’t matter. My system goes into this panic/fight or flight zone.
The funny thing is that I tend to hide it pretty well from most people. I share it with my husband, because there is something cathartic about fessing up that I’m feeling it. But, to most people… from the outside… you can’t tell that I’m a bundle of nerves on the inside.
So, we've discovered that this time of year really seems to be difficult for me; after the holidays - after all the hustle and bussle - this in between phase, before Spring.
BRING ON SPRING!