Not Dead....must be stronger!

http://www.youtube.com/watch?v=Q4Y-FbeCX14  I love this Kelly Clarkson song and put it on my running playlist.  I sang it out loud in my mind LOL while I was running on the treadmill tonight.

It was followed by what has become my mantra for this month http://www.youtube.com/watch?v=RBOJpIwF47Y  I love the song Fighter by Christina Aguilera.  It actually makes me think of my trainer and then I laugh.  I sang this one to myself while I was on the stairmaster.

..and then finally finishing on the bike http://www.youtube.com/watch?v=PBZICTaUmU0  Blackout by Breathe Carolina.  My current crazy cardio day from my trainer is 20 minutes each on three different pieces of equipment.

I working on focusing on the best I can be and not planning my life around what others think I should be.  Today I know I can run 1.5 miles, do 35 flights of stairs on the stair master, and bike 8 miles and enjoy myself.  Three years ago I couldn't walk up three flights of stairs after a fire drill.  Is my body perfect?  No!  But the progress is significant and I like that - I'm not dead, I'm a fighter!

I needed a pair of ear plugs last night!  The snacks called my name and boy did I listen.  Today I've been faithful to eat within my calorie range, log my food, and be honest about the fact that I didn't do that yesterday.  I am not perfect and I do not expect to be.  The thing that has changed for me these last three years is one day of random weird eating doesn't freak me out.  I get up the next morning and decide....

Where is my future going to lead me today?  I get to choose each day and yesterday didn't have any impact on my ability to make healthy choices today.

So are you a fighter?  Will you look at your day tomorrow and make some good choices for your future?

Weekend Food Tests and Motivation

Over the weekend I spent some time trying a couple of new recipes and I wanted to review those.

 First up a recipe from Eating Well Magazine - couscous paella soup.  I think it turned out to be roughly $3.25 per person.  After reading about the challenge on Slow Food USA to come up with healthy recipes that are less than what you'd spend on a fast food meal, I've been paying more attention to that.  If you look up this recipe, we used turkey pepperoni instead of the chorizo.  I think going forward I would substitute shrimp.  I grew up making paella and we always had seafood in it.  My family didn't like the couscous and asked me to make it with whole wheat noodles next time.  Here's what the finished product looked like:

 My daughter and I found this plaque while we were out shopping.  I loved the thought behind it.

 Our random new treat that we tried:  Newman's Own peppermint cups.  We liked them and one is 60 calories.  3 come in the package. 

I also made a beef stir fry that also came out around $3.25.  Not pictured is the brown rice that I made.  I marinated the meat in 1 T organic tamarind sauce and freshly grated ginger.  Loved the ginger flavor in the dish.  I sauteed in a spritz of sesame oil:  1 cup chopped celery, 1/2 fresh chopped onion, 2 cups chopped mushrooms, 2 cups chopped baby bok choy with the beef.   The package had .9 lbs in it and I was cooking for 4.  Once the meat was cooked through, I added the rice and cashews and about 1 T soy sauce.

So more evidence for the fact that you can eat interesting and healthy food for less than a happy meal costs.

I find that I never regret a workout, but only regret not being able to talk myself into going to the gym sometimes.  Today was a struggle for me.  I was tired and could think of little to get me out from under the covers - I did haul myself over to the gym and get in leg weights and my 30 minutes of biking cardio afterwards.  Of course I was thrilled that I went after it was all over.

I also had the opportunity to sit down with a friend today and review her eating and workout logs for the month.  I like putting my experience and my training into use to help someone else reach their goals.  I now have a new Greek Yogurt fan!  It's not hard when you see the yogurt you were eating has 6 grams of protein and the same portion of Greek Yogurt has 23.  She was brave enough to just let me open her fridge and pantry and teach her how to use the fooducate app to score stuff she was buying at the grocery store.  I wish her all the best as she takes a leap and makes some changes for February.

So another day in the #healthylife books - food logged, water drank, workout done, and I feel happy about all of that.

What's Inspiring me today....

I found this poster on http://t.co/dyrQt6A7  A facebook page for someone who says always love yourself.  She had a number of posters that I save to use myself later as a source of inspiration.

Really who defines impossible - usually we define what is or is not possible in our own life by what happens in our own brain.  Today I chose to see possibilities where previously I saw obstacles.

I'm trying new ways to get calcium into my diet and I fund a recipe for a Ricotta mixture that was being used on crepes.  I've modified it and made a couple of breakfasts with it now.  Lowfat Ricotta with truvia, and vanilla.  here it (1 T each muffin slice) is on a whole wheat muffin topped with sugar free apricot jam warmed with a small amount of water so it's spreadable and then topped with almonds.  The whole thing was toasted under the broiler.  I think I would replace the truvia/vanilla with a small amount of maple syrup going forward.

The next day I used it as a topping for lowfat whole wheat waffles.  I warmed up 1/2 frozen blueberries with 1 T water in the microwave, add truvia.  Put the blueberries on top and and a small amount of chopped walnuts. 

Breakfast this morning - 1/2 c fat free greek yogurt, apple pie spice, truvia.  Topped with fresh blackberries, chopped walnuts and one low fat whole wheat waffle cut up with the pizza cutter. 

I started my day with a free lower body pilates video on SparkPeople.com.  I think it was about 10 minutes. 

I've been adding songs to my workout playlist.  One new song for me is What Doesn't Kill You by Kelly Clarkson.   This song inspires me to remember that how I respond to difficult things in life is my choice.  I can let them defeat me or pull up and grown stronger and walk through it.

Later today I'll be trying a new recipe that I found in the Eating Well Magazine called Couscous Paella Soup.  If that turns out to be a keeper, I'll post about it.  My plans also include a trip to the gym to do leg weights.  Like the poster says about you get what you work for.  I'm working for health, optimism, and strength today.

If you're doing something inspiring, tweet me @michelenecleary and share your #healthylife with me.

Review: Coach Nicole's 28 Day Bootcamp DVD

For anyone who reads my review of Coach Nicole's DVD, I'd like to disclose up front that I received this DVD for free from SparkPeople, and did not receive any form of payment for my review.  In addition, I am a regular blogger for The Daily Spark (http://www.dailyspark.com/blogs_author_view_all.asp?author=5800485), and have articles published every Thursday.  I also co-lead the Jumpstart January Challenge, and the Spring into Shape Challenge on SparkPeople, both of which use Coach Nicole's videos as a basis for the challenge.  I also serve as a Community Leader answering questions on the Panic Message Board.   All that being said, I feel completely free to give both pros and cons and discuss my honest opinion regarding this 28 Day Boot Camp DVD.

I've always found Nicole encouraging and motivational.  I've blogged about the fact that she inspired me early on to start running again after a 20 year break, and through that has helped me become the healthier person I am now after over 2 years on SparkPeople.  She's her normal upbeat self on this DVD.

So here are my pros and cons after reviewing and completing the DVD myself:

Pros:

*  I like the fact that the two people working out with her look like normal people I'd see at the gym.  I tend to dislike DVD's that look like they are shot with fitness models.
*  I like the room they are working out in and find the environment - the thought of working out there and then having water and sitting on the couch to talk about health with friends- appealing.
*  I liked some of the balance challenges and the fact that some of the exercises were new to me.  After three years of hitting the gym, doing all kinds of DVD's, Wii games, and reading 6 health/fitness/diet related magazines a month, sometimes I feel like I've seen most everything.  She surprised me with a few new things and that was nice.
*  I trust her - I asked her once via twitter or sparkmail (I can't remember) when she was going to post a kettlebell workout video?  She responded by saying not until she was certified to teach it.  Since then I have had a high level of faith that she has thoroughly researched and/or trained in something before she releases it to the public. 
* Overall I think by following the program, you get a good full body workout.
*  Having the option to follow the calendar provided on the DVD is helpful to people who are new to working out, or just unfamiliar with how to plan a month long whole body routine.
*  I liked the bonus features that were available on the DVD - specifically the one labels "From Exhale: Thighs & Glutes" and the "Seated Abs"  You can both of these with only a chair.  You can find a longer option of seated ab exercises on Sparkpeople.com on the Healthy Lifestyles tab under videos.
*  I liked the fact that all you needed to do the DVD was a mat and a pair of dumbbells.  That makes it easy for someone who is new to fitness and may not have fitness equipment at home.
*  I liked the fact that many of the exercises were single leg options.  I tend to think that this helps build your body equally and doesn't allow the strong leg to do all the work.

Cons:

* I wasn't that crazy about the music that was used - but that is a personal preference and doesn't impact my ability to do the workout.
* I wish there was a little bit more emphasis on beginner options, or instruction to do them with no weights at all.  I know quite a few people come to SparkPeople without a lot of fitness background, so this is why I wish there was a little more emphasis for that population.  There is an exerciser doing lower impact options, but that didn't seem clear to me in every segment.
* I played the DVD straight through and wished that each segment showed the title as it moved into it.  I had to go back to the menu to see which segment I was viewing.  Again that doesn't impact the workout.
*  My personal preference is to do aerobics or weights and not feel like I'm doing a combo of both.  There were a couple of exercises that caused me to pause and make sure I was doing them correctly because it was a complicated combo - for example - the skull crusher (weight exercise) combined with an advanced bridge combo.  This doesn't mean it isn't a good exercise, but I think it's a complicated one and should be progressed to in stages to prevent injury.  
*  Unless I missed it, there isn't a reference to the fact that eating healthy has to be a part of the program.  None of us can outwork a bad diet.  That doesn't necessarily have to be mentioned in any workout DVD, but in my opinion it should be. 

Overall, I'm very glad that I have this as part of my workout arsenal.  It gives me a good workout option for days I don't want to go to the gym.  I would recommend getting it, but I would advise anyone to do the entire workout once or twice without weights so that you learn the moves and thus reduce any potential risk for injury. 

I routinely use Coach Nicole's free videos on SparkPeople and would encourage anyone who can't afford to purchase the DVD to try those out.  You can get a $3 off Target coupon at www.sparkpeople.com/28daybootcamp.  If you do purchase it at Target, you will get a code for 250 Spark Points as well.

I appreciate the continued effort that SparkPeople makes to provide workouts that are creative, challenging, and  combined with support from teams and normal people just trying to live healthy, can truly make an impact in anyone's life.  Being involved in two challenge teams has given me the unique opportunity to see it work for people on a regular basis.  I have no doubt that combined with healthy eating, this DVD used in the bootcamp format would improve someone's physical fitness and health.  In the end though, no DVD is magic and you do have to do your part.  I tried rubbing it on my thighs but it apparently had no magic and they didn't immediately shrink! 

Keep on working out!

Michelene

Don't give up - You can do it

Well today was about a ten on the stress meter for me.  Several years ago that would mean a trip to a fast food joint for something unhealthy, and then by the time I got home I would be too tired to workout.  I'd like to think those days are totally behind me, but I realize they aren't.  What I have learned is that I have coping skills and tools available to help through the hard times.

Here are two that I used today: 

I'm photo blogging my meals for a couple of days to make sure I stay on track...

 Egg beaters with spinach, mushroom, scallion, ham, laughing cow cheese, whole wheat toast plain, blueberries topped with plain greek yogurt mixed with honey and cinnamon.

Mid= morning was my favorite chocolate, mocha, banana, protein shake.

 Lunch - tuna, dill relish, celery scallion on whole wheat with lowfat pepper jack cheese.  Strawberries.

 Afternoon - whole wheat mini bagel - almond butter - dark chocolate chips.  Nectarine with apple pie spice.

Throughout the day I've logged my food on my SparkPeople nutrition tracker.  I've had the following fruits and veggies: spinach, mushroom, scallion, blueberries, banana, celery, strawberries, nectarine, lettuce, baby kale, sunflower sprouts. 

My salad at dinner had goat cheese, pistachios, and dried sour cherries on it and that combo tasted awesome to me.

So I'm in my calorie range, and I have had plenty of water.  That makes me feel better.

I reached out to four close friends via text and call when I needed support.  I also participated with my teams on Spark.  I ended the day doing part of Coach Nicole's 28 Day Bootcamp DVD.  I'll be writing a review of that within the next two days.

The other thing that gave me a boost today - I found this from someone I follow on Twitter:

http://www.essentiallifeskills.net/be-happier.html

A list of 50 Ways to be Happier.  I'm definitely saving this one! 

My last big feat of the day - I took just about everything out of my office, dusted, mopped, rearranged, power trashed, and moved back in.  If it didn't help me work, study, or exercise - it isn't in here anymore.  I feel decluttered, peaceful, and I made a great space to workout in where I can see my computer.  Thumbs up for being able to go on YogaJournal.com or SparkPeople and access some free workout videos that I like.

This is the motivational poster I found today through another link.  I love twitter for giving me access for free to fitness bloggers, and companies promoting health around the world.  Motivation at the tips of my fingers whenever I need it.

So if I can make it through stress day and come out intact on the other side, so can you.  Who can you turn to if your today or tomorrow doesn't go as planned?  Have you tried photo blogging your food?  Do you use the nutrition tracker?  What tips do you have for me?

Hang in there and keep on pressing towards your goals,

Michelene

Photo Food blogging

I find that when I need a little more accountability with eating right tat there are two things that can keep me on track.  One is logging everything I eat on the Nutrition Tracker in SparkPeople, and the other is blogging about what I'm doing.  So here's how my day went:

I got in my upper body weights this morning before church.  I've stayed on track with my meals and snacks today.  I didn't photograph everything I ate, but here is some of it:

I had a few of last night's shrimp with my salad and grilled fresh sweet corn for lunch.  I'm continuing to enjoy the baby kale and sunflower sprouts that I bought at Whole Foods.  I'd say those are a keeper. 

I keep chocolate in my life - this is one of my favorite snacks for that.  Whole Wheat mini-bagel toasted and topped with 1 T almond butter, and 1 T Hershey's Dark Chocolate Chips.  I had a blood orange with that.

For dinner we had grilled chicken and tried the purple potatoes that I bought.  I tossed those in olive oil with sliced onions, minced garlic, salt, pepper, and fresh rosemary.  I think the texture is creamier than white potatoes.  An interesting fact that I didn't know was that these potatoes have 85% of your daily requirement for Calcium.  I also learned today that onions have quercetin (found in apple peels).  It's also found in green tea - and I did try my green tea powder in my protein shake this morning.  Several lab studies have found tat quercetin may have anti-inflammatory properties.

My song of the day for working out:  The Definition of Me by Mandisa.  You can find it on YouTube here:
http://www.youtube.com/watch?v=Jhx1XfAj3AQ  It's definitely a song that can get me moving.

So in the end it was a good day as far as my healthy journey is concerned.  I like that I have tried new veggies, new recipes, worked out and got in all my water for the day. 

Now off to enjoy some football.  How did you do on your journey today?

Foodie Reviews

I made a trip to my favorite grocery store - Whole Foods - this week.  I don't got there often and when I do I roam around for an hour at least.  So here are the new things I'm trying:

Tonight this is on my sauteed shrimp with olive oil, garlic powder and black pepper.

This is the stir fry veggies that went with dinner tonight - one yellow bell pepper, 1/2 an onion, 2 baby bok choy, mushrooms, and one red pepper.  The pepper was minced and everything else was chopped in large chunks.  I sauteed in olive oil, soy sauce and some black pepper.   The red pepper was hotter than I expected but still good:

Trying purple potatoes tomorrow.  I've read about them and have seen a Clean Eating recipe but haven't tried them to date.

Kale - supposed to be one of the awesome powerhouses of your diet - I don't know how to cook it and don't want to deal with that.  I found that eating it in salad was one way that was easy to incorporate it.  I added this baby kale and

I added these to Mixed greens, pistachios, feta and dressing for a salad with Clean Eating spicy meatloaf today for lunch,  The meat loaf recipe was a keeper.

I finally found green tea powder.  It turns out they have it behind the counter where they sell tea and you have to ask for it.  I've read a lot about this and want to try cooking with it. 

Whole Foods posted an article today about trying to make sure you used up all your produce and didn't throw things out.  If I remember correctly there was a study that showed the average cost of wasted, thrown out food per year by a family cost about $600 not to mention the environmental impact of shipping it to the store and disposing of it after you throw it out.  That contributed to my veggie stir fry tonight because I went through the fridge after reading that to see what I needed to cook.

Okay five hours of heavy cleaning, furniture moving, etc - I'm off for a relaxing hot bath and some reading.

What healthy new foods are you trying?  Any new recipes you want to share?