Tag Archives: healthy eating

Settling Into Life, and June/July goals

Happy July!

We have lived in our little house for almost a full month now, and while we are still refining our routine, we seem to have found a natural rhythm. We are all making friends, participating in community activities. Tristan goes to toddler reading time each week and absolutely loves it! Peter goes to the gym in the mornings before I go to work, which allows us to have evenings free as a family. Peter also plays for my facility’s softball league this season, so Monday-Thursday evenings we can typically be found at the field for practices and games.

We have committed to a healthier, more plant-based diet for our family and have found it surprisingly inexpensive and easy to do. Check out our produce-heavy shopping trip this week!

Sunday mornings have become my “prep” days, where I batch-prepare most of what we will eat for the week. I cut up fruit, hard-boil eggs for lunches and snacks, and prepare healthy breakfasts for grab-and-go in the mornings. I also take this time to mentally plan out a rough meal plan for my lunches that I bring to work and our weekly supper menu.

We are officially 29 weeks, and for the most part I’m feeling pretty good. I’ve started dealing with some SPD pain in the past couple weeks, but that has almost completely resolved by being consistent with my prenatal routine (more on that soon!) and using a maternity support belt.

Now, let’s look at my poor, ignored 2017 goals:

2017 Goals Progress:

Personal Goals

Complete the 15 Days to a Healthier You challenge in January This was so beneficial for me. It was much more holistic than I had anticipated and I’ve really been mindful of more aspects of health since this course. I’m drinking more water, processing emotions (something that is very difficult for an ESFP personality type like me since we prefer to be happy all the time, even if that means that we have to ignore issues or just hope they go away). Crystal will be hosting another challenge later in the year; be sure to sign up to be notified for the next round!
Complete 2 yoga challenges and 1 CouchTo5k challenge. I found a prenatal yoga routine on Youtube that I really enjoy doing, I just haven’t done it consistently. The CouchTo5k might have to move to next year, since with my SPD I’m proud of myself for walking consistently. And I made that goal before I knew I was pregnant.
Quit coffee for the month of January. I felt really good about giving up my coffee, and it was a good experience. I drink it daily again, but it’s because I truly enjoy it, not to avoid headaches.

Family Goals

Save a certain amount (I will update you all on our progress by %). We are 69% of the way to our savings goal for 2017!
Take an actual family vacation. We had a wonderful family vacation to Branson, MO before we moved to Nevada!
Find a meal plan system that works for us and stick with it. We are loving the plant-based lifestyle!

Business Goals

Get my blogging/writing done early before my family wakes up. I’m hoping to get started with this again now that we are settling into routine!
Complete 2 Pinterest improvement challenges. Keep track of numbers before and after to see if it’s making any difference. Not started yet.
Stick to an organizing system for income and expenses. Not started yet.
Transition to a different hosting platform for the blog. Done! Now hosting through Siteground, and their customer service is amazing!
Post in CHL at least 2 days/week. This will be happening again soon!
Send at least one newsletter a week This did not happen at all. But I will get on a schedule!
Submit at least one freelance/guest blog post every week. This also did not happen at all in June with everything transitioning.

 

Hopefully there won’t be too many surprises in July and I can actually get these goals accomplished! It sure would be nice to get to check some things off.

 

Quick and Healthy Energy Bites

how to make easy energy bites, healthy snacks

This week really got away from me!  One of the things I did was to create a quick and easy energy bite recipe.

Enjoy!

Ingredients:

1/3 cup raw nut butter (for this batch I used homemade cashew butter, but you can use any, even peanut butter)

1/3 cup raw honey

1 1/2 cups oatmeal (Old-fashioned, not instant)

1/4 cup raw seeds (I used pumpkin)

1/2 cup chocolate chips

1/4 cup unsweetened shredded coconut (optional)

Melt honey and nut butter.  While that is melting, mix together dry ingredients.  Pour in honey/butter mixture, mix together until all oatmeal is moistened.  This mixture will resemble wet granola.

IMG_0619

Roll into 1″ balls (these are sticky!) and place on a pan.

IMG_0622

Refrigerate until firm (or enjoy right away).   Keep leftovers in an airtight container in the fridge.

These energy bites are my favorite afternoon pick-me-up snack, post-workout treat, or dessert.  The beauty of this recipe is that you can play around with the ingredients to your liking.  You can make the oats gluten-free, change the seeds, the nut butter, switch out the chocolate chips for white chocolate and add in some craisins…the possibilities are endless!

If you have a fun healthy workout snack, please leave a comment!  I’m always looking for good snack options! 🙂

Happy Friday!


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

Why FAT is my Favorite Food Group

 

Why fat is my favorite food group, healthy eating fats

I love to eat fat.

Please hear this: I don’t like eating “fatty” foods necessarily.  While you will occasionally witness me downing some McDonald’s french fries (I blame Peter), the majority of my fat intake comes from my favorite food group: the good fats.

I’m currently enjoying a peach-spinach-coconut oil smoothie, for example.

Good fats come not only in animal products like grass-fed meats, tallow, and full-fat yogurt, but also through plants and nuts.  Avocado, cashews, coconut oil and milk, and olive oils can all provide you with luscious, luxurious fats that are not only good for your skin, but also brain health.


In basic biology class, you learn that each individual cell is covered in two layers of fat. This gives it a “water-proof” coating that protects it.  So why, then, would doctors prescribe a “no-fat” diet?

I spent over 5 years working in the cardiac world.  I’ve been a tech and a nurse. I’ve worked on post-open-heart-surgery floors, an ICU, and a cardiac doctor’s office.  I get why doctors frequently prescribe medications (those drug rep lunches are really nice).  I’ve also done my own research and know that a lot of these things they prescribe aren’t always necessary.  (Disclaimer: I’m not a doctor and don’t play one on the internet.  I’m sharing my information and please, if you decide you agree with me, share the info you have with your doctor before taking yourself off any medications or informing them that some hippie nurse told you to eat cheese).

How Do You Build A Brick Building If All You Have Is Mortar?

First on this list of why I hate the no-fat diet: If our bodies (especially our brains) are made of OF fat cells, and those cells have to replenish frequently if we stay alive, how is a no-fat diet beneficial?  It only depletes the body of necessary resources to rejuvenate itself.  Which leads to less-than-ideal new cells.  To put it very simply, low/no-fat diets lead to premature aging.

Your Body Is Still Smarter Than You Are. 

Second, FAT DOES NOT EQUAL HEART DISEASE.  Do you know what causes heart disease?  INFLAMMATION.  Do you know what causes inflammation?  Non- “organic” (in the chemistry sense of the word) compounds being introduced to your system.  Your body is an organic being, which is why we can digest and absorb other organic things from our environment.  Oxygen, plants, and naturally-occuring fats. But it can’t absorb things like velveeta, because everyone knows it’s not cheese.  This causes an inflammatory response because even if you have somehow been convinced that velveeta (which my computer doesn’t even recognize as a word, btw) is cheese, your body still recognizes it as a glob of synthetically-produced chemicals flavored with chemicals and colored with, well, more chemicals. And it is foreign. Therefore, the chemical blob is labeled as an intruder and in comes cholesterol to help.  Oh yeah, cholesterol is the good guy.  Poor cholesterol, it’s just misunderstood.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

Low-fat/No-fat Leads To More Medications.

Guess what, friends? Not only is every cell in your body wrapped in a protective fat cell called a plasma membrane, but other things are built by fat, too.  Important things like hormones.  Specifically, sex hormones. Unfortunately, many doctors that I talk to are much more likely to reach for the prescription pad to patch over problems than to hand you a nutrition analysis survey and try to get to the cause of the problem.

In Search of True Healing

As a health coach, I like to help people find genuine healing and health.  For example, if you are in pain, I want to relieve your pain, but I also want to find out what’s causing your pain and heal it.  Pain medication doesn’t heal your pain, it just numbs those pain receptors in your brain for awhile.

Please research these things for yourself, and bring your research with you when you talk to your doctor.  Remember, your health is in YOUR hands.