Busy Mom's Orange Chicken

The main ingredient of this Orange Chicken is, well, the chicken.  I understand that it probably is healthier for me to cut up my own chicken breasts, dip them in eggs and bread them with almond meal or something like that.  However, 355 days out of the year, I just don't have time for that.  So, the main ingredient for this meal is pictured below.

That's right!  Trader Joe's saves the day, once again!  These tenderloins are actually very tasty and are around $7 a bag.  Well worth it to me!  By the way---an extra bonus is that these chicken breast are very low in sodium for a frozen item!  Although the chicken is the main ingredient, it's all about the sauce, which is the homemade portion of this recipe, fresh squeezed OJ and all!

Busy Mom's Orange Chicken

(Originally posted on my other blog, Life, Among Other Things)

Prep Time: 10 minutes

Cook Time: 25 minutes

Serves 8-10

Ingredients:

1 bag of Trader Joe's Breaded Tenderloin Chicken Breasts

Homemade Orange Chicken Sauce (recipe below)

Directions:

1) Heat oven to 400*F.

2) Spread chicken across a 9 x 13 casserole dish.

3) Put Chicken in oven for 10 minutes. (While chicken is cooking, prepare sauce!)

4)  Turn chicken over and cook for another 8 minutes.  

5)  Pour half of sauce over chicken.  Turn chicken over to make sure it is coated in the sauce.  

6)  Bake chicken for 7 minutes.  Pour most of the remaining sauce over chicken.  Garnish with green onions.  Enjoy!

Homemade Orange Chicken Sauce

Ingredients:
1 1/2 cups water
2 Tablespoons Orange Juice (fresh squeezed)
1/4 cup lemon juice
1 Tablespoon orange zest  (Tip:  zest orange before juicing it.  A LOT easier!)
1 1/2 Tablespoon soy sauce
1/4 c honey
1/2 teaspoon minced garlic (fresh)
1/4 teaspoon ginger
2 Tablespoon white or rice vinegar
3 Tablespoon cornstarch or flour
1/4 cup water

Directions:
1)  In a saucepan, combine all ingredients except for the cornstarch and the 1/4 cup water.
2)  Turn on heat and bring to a boil.
3)  While the sauce in heating up, combine 3 T cornstarch with 1/4 cup water.
4)  Slowly mix cornstarch/flour into sauce until it thickens.
5)  Pour over Chicken.  (Follow instructions above.)

If you are wondering what we eat this delicious Orange Chicken with, we always pair it with this rice medley from Trader Joe's.  It takes 3 minutes in a microwave for steamed rice.  Nothing beats that!  I make sautéed veggies to have with it most of the time, but this time, I quartered Brussels Sprouts, put them in a 13 x 9 pan, sprinkled olive oil, sea salt, pepper, and fresh garlic and onions on it and put it in the oven with the chicken.  It took about 5 minutes more to bake than the chicken, but WOW!  It was worth it! 

If you use the whole bag of chicken, this meal feeds a good amount of people.  It tastes great the next day, so leftovers are always nice! 

Smoothie FAQ's & Recipe Round-up

For your convenience, this post contains affiliate links.

June 11, 2012 was a good day.  This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix.  We had gone through two other blenders and we needed something reliable to blend our smoothies.

Over three years later, we are still making a least one smoothie a day, if not two!  They make a wonderful, cold, easy dinner on hot summer evenings!  Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!

My husband has had great results with having a smoothie daily!

Smoothie FAQ's

Why Smoothies?

When we decided to drink smoothies, we were prompted by watching the documentary, Fat, Sick, and Nearly Dead.  In this documentary, a man lived for a whole year on juice.  We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice.  We wanted the fiber so we could have a meal replacement.

The smoothie is the solution to this.  Of course, juice is more nutrient dense, but lacks the ability to keep you full.  Also, we add protein to our smoothies.  So, in the end, the smoothies we consume have fruits, veggies, and protein.  They are a very healthy meal replacement.

Also, kids love them!  They are a great way to fill your kids with fruits and veggies they may not otherwise eat!

Why a Vitamix?  

As I stated, we went through two blenders that didn't survive our daily smoothie making.  Kitchen Aid was one brand and Cuisinart was the other.  We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity.  We read reviews and also had relatives who used a Vitamix.  We were able to sample the use of a Vitamix while on vacation as well.  There was no question that it was a wonderful product.

There is also a 7 year warranty, which we have used, and is excellent!  We have a family member that has a vintage Vitamix that is still going strong!  You can also use your Vitamix to make ice cream, but butters, dressings, dips, flours, and soups!

What if I can't afford one?

Save up.  We did just that.  That is why it took us so long to buy one!  But, it is WELL worth it!  You can also buy certified refurbished ones on Amazon (Click here for link).

Why do I need to include a vegetable?

It is easy to get quite a bit of servings of fruit in a smoothie.  Adding a vegetable evens things out and adds even more nutrition.

What vegetables do you recommend adding to smoothies?

Spinach and carrots are two wonderful options.  Spinach isn't as bitter as kale can be, and it is very nutritious.  You can add any citrus fruit, with a bit of the rind included to take away any bitterness.  I also recommend carrots!  Carrots are naturally sweet.  The kids enjoy the color the carrots add!

What protein do you use?

We use Jarrow Whey for our unflavored protein powder (Click here for link).  We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.

We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)  We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.

Will I notice a difference?

ABSOLUTELY!  You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle.  My husband has lost weight and improved his cholesterol!

What about traveling?

This sounds crazy, but the Vitamix is wonderful to travel with.  Our Vitamix machine has traveled thousands of miles with us.  If your hotel doesn't have a healthy breakfast, no problem!  Staying with a relative?  No worries!  Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go!  Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.

Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!

What are some good Smoothie Recipes?

I am so glad you asked!

Our favorite recipe is simple!

Chocolate Spinach Smoothie

2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach.  Blend well and enjoy! (Serves 2!)

*You can vary the recipe by omitting the peanut butter and adding mint leaves!

Here are some other recipes you may enjoy:

Coconut Lime Smoothie

PB&J Smoothie

Little Bit of Everything Smoothie

Green Pina Colada Smoothie

Pine-Berry-Orange-Kale Smoothie

Orange Pineapple Smoothie

For more yummy smoothie recipes, please follow me on Instagram and Facebook! 

10 Frugal Ways to Build Your Home Gym

(For your convenience, this post contains affiliate links)

I am a firm believer in the fact that you don't have to spend much money to get fit.  That's right.  No expensive gym memberships that you don't use enough anyway.  No pricey workout dvd programs.  No $1,200 Boflex machines.  You just need simple, creative tools you can use in your own home, backyard, or even take with you to the park.  Here's a list of ways you can frugally build your home gym!

1)  Craigslist.  I once got a weight bench, 120-lbs in weights, a barbell, a curl bar, and two dumbbell bars for twenty bucks!  I searched Criagslist off and on on for a couple months.  When I saw the post, we called, and snatched up the amazing deal!  Big ticket items can go for pretty cheap if people are moving and/or are desperate to get rid of the items that typically take up space if they aren't being used.

2)  Garage/Yard Sales.  Dumbbells, exercise bands, and other smaller exercise equipment are commonly found at garage sales.  This is where I scored my Acu-Hoop hula hoop for two bucks!  Know the price of the equipment that it is sold for in stores, so you can know if the seller is giving you a good price.

3)  Local Facebook rummage sale groups.  "ISO" or "In search of" is a way you can post an inquiry about an item you are looking for.  In these groups, for example, you can say "ISO weight bench with weights," and hope to get a reply.  You can also scroll these groups for deals on what you are looking for.  Search Facebook for local sale groups in your area. 

4)  New Years Sales.  I know New Years Day may be a while from now, but it is when every store takes advantage of New Years resolutions and puts all their fitness equipment on sale.  If you want deals on brand new equipment, this may be the way to go!  Keep your eyes peeled for sales around the end of the year and through the beginning of the year!

5)  Make your own gym.  I made a homemade version of a kettle bell, a "kettle bottle"  for VERY cheap (view here).  I'm moving on to a homemade balance beam for my daughter.  Pinterest is a great way to find instructions on how to make almost anything for your home gym.  Weigh out the price of the materials and then go for it!

6)  Use your space.  Don't have money for a pricey gym membership?  No problem!  Set your gym up in your garage, spare bedroom/office, or a covered patio, weather permitting!  

7)  Use items in your home or yard for equipment.  A blogger, "Diary of a Fit Mommy,"  uses her couch to workout.  Use your stairs or steps if you have them.  Pinterest has some great stair workouts.  Use sandbags or bags of (clean) kitty litter to do squats with.  Use wash cloths under your hands or feet on a slick floor to make plank exercises more challenging.

8)  Turn your backyard into an obstacle course.   Use stools, chairs, or benches, outdoor toys, pool noodles, balls, You can set it up in a way that is challenging for adults, but fun for kids as well.  Is it hot?  Throw the sprinklers on for an extra "challenge."

9)  Use your kids.  Be safe and mindful, of course, but if you have small kids that aren't afraid of riding on your shoulders while you do squats or sitting on your back as you plank or do push-ups, then include them!  Use them as weights!  Chances are, they'll enjoy it!  You can use this post as a reference! 

10)  Amazon.  If you aren't a DIY-er, don't have time to go to garage sales, and don't want to wait till New Years to get a good sale price, Amazon just may be the way to go.  I bought a 40-lb weight set for my hubby nearly three years ago.  It is still about the same price, and at $49.99 for 40-lbs of adjustable weights with the dumbbell bars, that is a great deal.  I've looked in stores, and can't find a set at this price.  We still use them three years later!  The best thing about Amazon is that you can compare prices around the internet and you can also read a good amount of reviews before you make your purchase.

What ways have you built your home gym on the cheap?  How have you saved money while getting fit?

Did you like what you read here?  Follow me on Facebook, Instagram, Pinterest, and Twitter for more frequent fitness and nutrition related posts! 

An Open Letter to Mothers Regarding Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

Other Letters in this Series:

An Open Letter to Young Women and Teen Girls Regarding Body Image
An Open Letter to Men Regarding Women's Body Image

To The Mother Who Struggles With Her After Baby Body:

(and those into fitness, trying to get your body back...or better...)

I know the struggle.  I know the insecurities, the shock, the disbelief.  WHAT in the world has happened to your body?  And how come Brooke Burke can look so amazing after 4 kids???  We all know the answers to those questions.  Nine (actually 10 for most) months of hormones going haywire to support the growth, birth, and breastfeeding of a little, precious person.  It may look like your chest has dropped into your stomach.  If you've lost your baby weight, your chest may have disappeared and gone into your biceps.  Or perhaps you are back to your pre-baby weight, but, due to one or multiple c-sections, you have that extra skin and fat that have taken residence on your lower abdomen. Things may look bleak in regards to your after-baby-body.  But, there is good news!  You don't have to identify yourself with how society all around you thinks you should look.

Pregnancy wreaked havoc on my body, inside and out, all the way to my liver not being able to handle my last two pregnancies well.  I am thankful to be alive!  I am also thankful for my health after pregnancies and the fact that even though my body isn't the same as before babies, I AM HEALTHY!  I'm stronger than before, in every way.  I am truly thankful.

Please know this:  You do NOT have to be the same as before kids.   An article on the Baby Center website states that men who were shown sketches of women and asked which ones were ideal, often pick the bigger body sizes than what women think is ideal for themselves.  Your husband or [insert label here] should love you just the way you are.  They should love you for making an effort to take care of yourself and your child(ren).  They can encourage you to get fit, but shouldn't encourage to change your body in anyway.  Stretch marks are ok, in fact they are common and normal.

Model Chrissy Teigen set off a viral hashtag after she posted an honest picture of stretch marks on her thighs.  Thousands of women followed suit in posting their honest, mostly unedited photos of their stretch marks.   Just like stretch marks, that extra skin above your c-section scar, you can accept as normal.  You don't need to replace the chest you lost in breastfeeding your babies with a DD piece of silicon.  You don't need that to feel good about yourself!

I know how it feels to go through all those body changes listed above.  I've been there.  I've gained 60 pounds twice in my life and lost more than that twice.  I gave birth to three kids in three and a half years.  I breastfed all of them, struggled with one, and had to give that up for formula feeding after he didn't gain weight because I stopped producing milk.  I know the struggle of balance of "Who am I as a mother?  Who am I as a wife....as a woman?"

It's been over three years since I stopped breastfeeding my youngest.  I can tell you my body is still changing.  For the better.  It's taken a while, but I have accepted what I have left.  It took prayer.  It took knowing that this body was not my own in the first place, but God's who gave it to me.  It took that no matter how anyone else saw me in this world, no matter how far I was from what a woman "should be,"  God saw me as a precious daughter.  HIS precious daughter.  And because His Son died for all my imperfections, God sees me perfectly.  Without blemishes, spots, or lines.

Thankfully, I have a supportive husband, who has gone with me through all these body changes and has supported me, no matter what my bra size is.  That sounds harsh, but I know there are some husbands who "prefer" their wives to be a certain size.  I have a whole message for them, so just wait!    Your chest size, no matter what it is after baby, is just fine.  Unless it is causing medical issues (back problems), is their really a good reason to change it?  If you identify yourself by your chest size, please ask yourself where that image comes from.  Does it come from where you used to be, or perhaps from what other women in mainstream media or social look like?

Source: fightthenewdrug.org

As a fitness blogger, I see SO many women in the fitness industry who get work done on their bodies.  Most of this work is breast enhancements.  I came across a photo yesterday of a women who "liked" a photo of mine.  I clicked on her account only to have my iPhone screen fill with photos of her in tight, low cut tank tops and sports bras to show off her perfect round and plump breast enhancement.  THAT is not what REAL women look like!  And the response to these photos?  On average, 2,600 likes and 85 comments of men who were enthralled with her chest in a creepy, not-so-romantic way.

WOMEN!  Don't settle for changing your body to be accepted by men!  Accept your after-baby body knowing that their is always room for fitness and improvement, but if that means having muscles covered in a little fat here and there, loose skin, stretch marks, and a chest that isn't the same as before, THAT IS OK!  You have done amazing things with that body!  You have grown a person in that body, gave birth, and have kept that person alive!  That is incredible.

Strive for health, not for being that fit women on Instagram with the boob job.  She's paid more than just money to look that way.  I'm not saying every addition, subtraction or change to your body through surgery is wrong, but please consider why you desire for the change.  Strive to be an example to your children of what a real woman is.  Don't feel the pressure to be like Brooke Burke or J. Lo.  Most celebrities are paid to look good, but most women I know don't have that luxury.

Mothers, you are fine just the way you are.  In fact, you are beautiful.  You are unique creation of God.  There is no one else just like you.  We find our beauty because we are created in the image of God, but because of sin, we are broken.  That brokenness can skew our view of our own bodies.  But, for those who surrender their lives to Christ, who paid the price of death for our imperfections and sin, we can know that our bodies are made for more than just man.  They are made for God.  They are His own.  They are made to bring Him glory.  What an awesome purpose for our body!  So, no matter your pant size, your stretch marks, or your insecurities of what your weight should be, if you are a daughter of God, He sees you as perfect.

" You are not your own, for you were bought with a price. 

So glorify God in your body."

1 Corinthians 6:19-20 ESV

Sincerely,

A Woman who Became a Mother

P.S.  Please don't take your children, male or female, into Victoria Secret with you.  Have them sit with their dad or someone else you know somewhere outside of the store.  Research shows the photos in the windows and displayed all over the store can start to shape in their minds what a woman should look like.  And it is just lies.  Blatant lies.  Protect your children.  Don't pretend it can't effect them at an early age.  I know.  My 5 year old daughter just asked me why her stomach isn't flat.  They look.  They observe.  They see.  Please be mindful of that.  Don't let your children sit on the floor of Victoria Secret while you shop for underwear.  I observed this situation last week and it broke my heart.

22 Ways to Keep Kids Active in the Summer

(For your convenience, this post contains affiliate links.)

It's the first week of Summer.  The kids are out of school.  Now what?  Before your kids start saying the most common, "I'm bored!" complaint and beg to watch TV, take a look at this list of activities to keep them and you fit during the summer!

22 Ways to Keep Kids Active in the Summer

1.  Scooter ride.  For youngins, the three-wheeled Radio Flyer scooter is a great way to make it possible for them to participate in this!

2.  Bowling.  Bowling is a pretty cheap family outing, and you get a core and arm workout at the same time!  Many bowling alleys offer deals in the Summertime or during the daytime.

3.  Morning or Evening Jog.  For the little ones, put them in a jogger stroller and roll on out!  For the ones 5 and up, they can run along side you.  Walk when they (or you) are tired and then start jogging again when you catch your breath.  Running in the early morning or late evening can help your family keep a little cooler on those hot Summer days!  Be sure to bring water with you!

4. Backyard obstacle course/workout.  Be creative with the obstacles!  This activity can be free when you use things you already have.  Check out my post on how to set one up here.

5. Indoor trampoline park.  Believe me, unless you are an athlete, you will only last an hour with your kid.  Paying for an hour at the trampoline park can be a fun and cheap outing for the Summer. (Just ignore the sweaty feet smell!)

6.  Bike Ride.  The young ones can ride in a trailer at the back of your back or a seat in the front.  You can find cheap bike trailers on Craigs List.  Ride to the park in the evening and have the kids play on the playground once they get there.  They might just sleep in the next morning!

7.  Skating Rink.  Go retro and teach them how to skate.  There may be a lot of falling on your their part, but it's guaranteed fit fun!

8.  Run through the sprinklers!  This is a good, old fashioned way to stay active and cool.  Although, with droughts in some states (i.e. California), be sure to check to see if your city or area has restrictions on what time you can turn on sprinklers.  In my area, we cannot turn on our sprinklers between 10am and 6pm.

9.  Workout DVD with parents.  In the cool of air conditioning, you can pop a DVD in the player and let them join you.  Cardio can be easy for them to catch on!

10.  Swim lessons and/or a going swimming in a pool.  Go in the pool with your kids.  It's way better than just sitting and watching them and it keeps you both active!

11. Mommy or Daddy and Me Yoga.  Lay out a few yoga mats and teach your kiddos how to do the downward dog or the cobra.  Many yoga moves are pretty easy, teach coordination, and the kids will love to mimic animals!  Try these kid-friendly yoga moves from Parents.com.

12.  Go on a hike.  The cooler Summer evenings are perfect for hiking!  In our area, we have a few hills we like to hike up.  Look up if there are any waterfalls in your area to hike to!  If you live near a lake, river, or the ocean, those are wonderful destinations to hike or walk to!

13.  Go "Mall Walking."  My first job was in the mall and in the Summer, the mall opened it's doors an hour before the stores did.  The Mall Walkers would come in every morning faithfully, and beat the heat with the AC in the mall.  The best thing about this is, you can treat your kiddos to a morning smoothie from Juice It Up or a frozen yogurt after you do some rounds in the mall!

14. Water balloon toss/fight.  You and your kids will be getting wet and running to avoid getting hit.  Fun and active... and almost free!

15. FREE workout videos for kids on YouTube.  Take advantage of YouTube.  It is a great resource for kid-friendly workouts.  Click on this link for a fun, free, kid friendly workout from Fitness Blender.

16.  Run through the water fountains/splash pads at local parks or shopping centers.  The drought in California has limited our city's water use, so all the public splash pads are sadly closed for the Summer.  I have found that privately owned splash pads in shopping centers are still running.

17.  Lawn games.  This rubber horseshoe set is a cheap way to have a fun, active evening in the backyard!  Lawn darts are fun as well!

18.  Include your kids in your exercise routine.  Whether you do CrossFit, weightlifting, BeachBody workouts, cardio, or HIIT workouts, your kids can participate.  Just be safe.  No heavy weights for kids!  There are barbell toy sets for kids, but I would recommend them just mimicking your moves if they are very young, or doing 1 or 2 lb weights if they are a bit older.

19.   Indoor climbing gym.  This is an amazing upper body workout.  It's no wonder mountain climbers end up on American Ninja Warriors!  These places usually run deals in local coupon magazines.  Check your "junk mail" for these deals!

20.  Family dance party.  Put on some fun music and boogey on!  This is honestly one of my favorite memories to make with my kids! You can do it in the backyard if it's cool enough or in the coolness of the AC in the living room.

21.  Build a fort on the lawn or in the living room.  Include your kids in the process.  When you are done, enjoy the fruits of your labor by enjoying a healthy snack or meal in the fort.

22.  Sunset "field day."  Take your kids to a field at a park or a local public school at sunset.  Enjoy the coolness of the summer evening and run around, kick around a soccer ball, do relay races or sprints, or throw a football!

How does your family keep active in the summer?  If those ideas aren't listed here, please leave those ideas in the comments!  Have a happy, active Summer!

How to Stay Fit in a Marriage

It has been three years since we were able to take our first "after" photos.  In those three years, my husband and I have continued to face the challenge of staying fit as a marriage couple.  I'm sure this could apply to any couple, but because marriage is where I am coming from, that is what I am going with!

For the most part, my weight stayed the same until a year ago when I had surgery and had to recover from that, restricting me from any exercise.  I then was busy with projects, and due to the physical toll that took on my body, I got sick and stayed sick for three months. This is also when my husband's weight went up.  What does this tell me?  When I am fit, he is fit.  We keep each other healthy.  This could put a lot of pressure on one spouse or the other.  You could look at it as an advantage of having a live-in accountability partner who you love so much you would love to see them succeed as much or more than yourself.  That is huge!  Having a spouse who supports your goals and has his/her own is a must in becoming fit.

Now, I have to say (sorry Hubby!) that my husband is not into fitness and nutrtion like I am.  The numbers of his macro nutrients don't make him giddy like mine do.  However, he has come to realize how good it feels to be healthy and what advantages it plays in our marriage and daily lives.  First of all, we have more energy.  That could mean that we can get up earlier to pray together, read together, or exercise together.  It also means we could have more energy for our kids.  We can be a better example of good health to our kids.  We can show them what it means to take care of the body God gave us.  It causes us to be more responsible and creative with our time.  That could mean being creative in how we fit a workout in or being more active as a family.  And, it's always nice  on our budget to NOT have to buy new clothes because we are growing out of ours!

With all those advantages (and many more) to living as a healthy couple said, it still is a challenge.  So, how do you do it?  Here are just a few things I have learned over these several years of loosing the weight together and keeping it *mostly* off...

How to Stay Fit in a Marriage

• Don't expect you won't gain some weight back.  When that happens, stop.  Look at how you're eating and how much you are being active.  Be honest with yourselves.  Are you spending the evenings on the couch with too many bowls of ice cream or *ahem* Schwan's Silvermint Ice Cream Bars?   Just because you may have gained 10, 15, or even 20 lbs back does not mean you've fallen off the wagon! It just means your wagon went down a rabbit trail and needs to be steered back in the right direction! And, because you lost the weight before, the chances are, you have an idea of what the right direction is!

• Make nutrition and exercise doable.  Let's face it, most people are pretty busy.  Add a spouse in the mix, then kids, or grandkids and you've got yourself many schedules and eating habits to include in your daily challenge to stay healthy.  Don't restrict yourself from too many things, unless absolutely medically necessary.  (Carb cycling is wonderful for not restricting yourself and still loosing weight, while gaining muscle and health! Read my post about it here!)  Don't commit to an hour at the gym if you can't.  Don't feel the pressure of having to go to the gym to workout!  Workout at home.  Invest in a few weights or research a HIIT program that requires no equipment so you have absolutely no excuse to get out of exercise.  Make your nutrition and fitness goals to be an everyday lifestyle change.  Something you can do EVERY SINGLE DAY without burden.  

• Hold each other accountable in a loving way, free of nagging.  If you seem to be sailing smooth when it comes to your eating habits or exercise and your spouse isn't, don't find reason to criticize.  Find opportunity to help.  Ask your spouse, "How can I help you be better?"  When the opportunity comes to just go out and get a burger vs. cooking a meal at home because everyone is tired and hungry, cook the meal together so it goes quicker.  Remind each other of the way you feel after eating a healthy meal at home compared to grabbing a burger in a drive-thru.  

• Always find ways to build each other up and encourage each other, not tear each other down.  Tearing down could even mean giving into a temptation together.  Be united in your goals to succeed.  Find ways to encourage with words while working out or complementing each other when you notice clothes fitting looser.  

• Pray for each other.  Praying for fitness of your spouse may seem like a small issue.  But, Christ says to bring everything to him in prayer.  EVERYTHING.  Pray together for each other.  God hears all His people's prayers.  He takes care of the sparrows (Luke 12:24), so why then would we find things in our lives too insignificant to bring to our mighty God in prayer?  

"...do not be anxious about anything, but in everything by prayer and supplication with thanksgiving, let your requests be made know to God."  Philippians 4:6

• And finally, just KEEP GOING.  There will be periods of time with one or both of you will feel the weight of your jobs, your kids, stress in your life----the weight of the world.  There will be days when you can't work out.  There will be days when you are sick and a fast food run seems like the only way to get dinner on the table.  That is okay.  As long as you, as a couple, keep the your goals in mind and know that, even if you are in the place in life where working out or eating healthy doesn't come easy, you can still strive to be the healthiest you can be. Together.  

Review: Choose to Lose: The 7-Day Carb Cycle Solution

Click on photo for link to this great book!

(For your convenience, this post contains affiliate links.)

Weight Watchers.  I've tried it.  Counting calories.  I've been there.  Low carb.  I've done that too.  21 Day Fix.  Yes, I've even tried that.  No sugar.  You guessed it!  I've tried it too.  And of course, the oldie but goodie, the low fat diet.  I've been there, done that.  Do you know what all those "diets" or "life style changes" have left me feeling?  Deprived.  Hungry.  Overwhelmed.

For the most part, I eat clean.  With that said, "eating clean" is a big term that could mean a lot of things, and ultimately, you can still consume things that add to weight gain.  For example, raw honey and maple syrup are technically sugars that are "okay" to eat when eating clean.  These, however, when consumed in a large amount (i.e. baked goods), even with other healthy ingredients like oats and dark chocolate can add up in caloric value AND they can make my blood sugar sky rocket.  

After realizing I needed more of a plan than to just "eat clean,"  I started noticing the term "Carb Cycling" all over social media.  People I follow on Instagram, Twitter, and Facebook were following these plans, as well as selling them.  All these plans were slightly different and why the planned worked was always explained in different ways.  A personal trainer I look up to is Chris Powell of ABC's Extreme Weight Loss.  That show is one of my favorites to watch for realistic weight loss and motivation.  Chris Powell wrote a book called Choose to Lose:  The 7-Day Carb Cycle Solution.  I recently ordered the book on Amazon and I just ate it up.  Pun intended.  I have been looking for a way I can eat that is truly a life style change--- a realistic plan that I can truly stick to without feeling deprived.  

Carb Cycling is basically eating meals high in carbs one day and low carbs the next.  On the high carb days, your nutrients should be lower in fat and a little less protein as well.  On the low carb days, your nutrients should be built up of high amounts of protein and good fats instead of carbs.  Breakfast on low and high-carb days is always higher in carbs.   This is what keeps you feeling satisfied.  Let me tell you:  IT WORKS!  I feel so satisfied on my low carb/high protein days!  I've noticed more muscle growth and I've lost 5 lbs in a couple weeks.  My husband has also lost 5 lbs!  I fit into more of my clothes!  Did I say I feel satisfied???  I still record everything I eat in my Lose It App, in order to count my proteins, fats, and carbs.  As far as calories go,  I still end up with enough calories.  When counting macronutrients (fat, carbs, protein), it is amazing how that works!  This is definitely a way I can eat for the rest of my life.  If I am craving carbs (which I no longer do), I can always eat it on my high-carb day.  

Chris Powell's Choose to Lose:  The 7-Day Carb Cycle Solution explains everything from preparing for weight loss and success to trouble shooting social eating situations to what carb cycling is and how to do it.  There is a 12 week plan in the book, including a technique every fourth week to prevent plateaus in weight loss.  That's right!  Preventing plateaus!  It get's better... every fourth week, you get to consume quite a bit of carbs!  The book includes exercises, recipes, portion examples, shopping lists, low-carb and high-carb food lists, and a quick-start guide if you want to get straight to it.  

I would definitely recommend Chris Powell's Choose to Lose.  It is straight forward, honest, and realistically doable way to live a healthy life style, while losing weight and gaining muscle.  Who doesn't want that?

If you are wondering what "low-carb" days look like, the photos below are a pretty good example of what I would eat!

Wishing you a happy, healthy, doable lifestyle!

Favorite Fit Gadget: Paderno Spiralizer

Top Left:  Zoodles sautéed with spinach, onions, olive oil, and herbs.  Top Right:  Spiraled cucumbers for a fun, quick snack.  Bottom Left: Baked curly fries.  Bottom Right:  Zoodles with fresh basil, sweet bell peppers, and onions, served with sausage.

One the the most common questions I get from Instagram followers, friends, and church family is "How do you make Zoodles?"  The answer is simple.  I use my Paderno Spiralizer!  This product, by far, is one of my favorites to use in my kitchen.  

The best thing about Paderno Spiralizer is the price.  On Amazon, it runs on average $35.  For this price, you get a spiralizer that has suction cups to stick to the countertop when in use, three different connections with very sharp blades, and the crank-like base---everything you need to make curly deliciousness!  (Except the fruits or veggies!)  

The spiralizer is so easy, fun, and safe to use, my kids run to the kitchen and fight over  ask very politely to turn the crank.  You can make a spiral out of a variety of fruits and vegetables, from zucchini to yellow squash, to cucumbers, carrots, and apples, and, of course, potatoes!  We use this tool a few times a week, and, I have to admit, it has prompted me to eat more vegetables.  I no longer eat spaghetti noodles because I prefer "Zoodles" over pasta!  

My son made a "vegetable salad" with spiraled carrots!

If you'd like to purchase the Paderno Spiralizer and see for yourself how deliciously wonderful it is, please click on the link below!

Paderno Spiralizer

For a website FULL of swirly, twirly goodness, ideas and recipes, please visit this wonderful resource at Twirly Bites!

Autumn's Tricep Workout

I love different and creative ways of working out muscle groups.  Switching exercises up keeps your body guessing and helps you from hitting the dreaded plateau!  I just did this workout from the creator of the 21 Day Fix and it was pretty awesome, even though my triceps are HATING me right now.  It hurts to type this, but it is worth it to share this fun workout!

Where have I been?

Ha!  It has been some time since I've blogged and I totally pooped out on the Pinterest Fitness posts.  For those of you who were following that, sorry about that!   Perhaps I shouldn't have committed to posting that while on vacation!  Despite that, I did run on my vacation, and did some workouts from Pinterest.

My kiddos had to wake up early for this... ;)

My 10k went well, considering I fell at about mile 2.  I was running down hill and my leg sometimes likes to stop working when going down hill.  I land on my toosh and my hands, got up quickly, and was on my way.  Quite a bit of the race was uphill and at an elevation of 5,000 feet.  So, considering all that, I came in at 59:18.  Not bad.  I definitely want to improve on that, though!

Since the 10K and our return home from vacation, I have run, but haven't enjoyed that so much because it gets hot really early.  So, I'm taking it indoors and doing the workout I won from the before/after photo contest.

With the 10K behind me, I want to set some new goals.  Goals are so important when it comes to staying fit.  I need something to work towards.  I need a challenge.  Here are some of my new goals for the summer:

1.)  Be able to do 20 pull-ups.  Unassisted.  I'm up to 5 right now.
2.)  Build up my core muscles.  Hold a forearm plank for 3 minutes.  I'm up to 1:30.
3.)  Complete the "Busy Mom Gets Fit" workout series and as a result, stay toned!  I'm in the second week of that.
4.)  Keep running twice a week!  (Haven't been too good with this one!)

So, there you have it!  What are some of your goals for the summer?

Smoothies!!!!

I've had several people ask what Troy and I put in our smoothies that we drink every morning. Sometimes I like to switch it up, but during Navel Orange Season, I love to pick up a 10-lb bag of sweet, juicy Riverside Navel Oranges at the local grower and make that the theme of our smoothies.  Here is a list of ingredients of our typical January morning smoothies and their purposes:

Riverside Orange Pineapple Smoothie
(Serves 2 at about 270 calories per smoothie)
8oz Water
1-2 Scoops of Unflavored Whey Protein* (Promotes muscle growth/health and keeps you full, without added unneeded flavors...ick!)
2-3 small to medium oranges (Vitamin C and a whole lot more...Read my post about oranges here!)
1 1/2 cups frozen pineapple (promotes sinus health, and believe me, I have experienced improvement in this area!)
2 Tbsp Ground Flax Seed (This stuff is just so good--- you need to read my post about it here)
2 cups frozen spinach (ever watched Popeye?)

1 Frozen banana, cut into fourths (Potassium! Antioxidants!  Hint:  The browner the banana, the more antioxidants it has, so get 'em really brown before peeling and freezing them.)

And that is it!  Blend well!  Enjoy!  If you have one of these every morning, you are bound to notice a difference in your overall health, and perhaps your weight!




Stay tuned!  There are more smoothie recipes to come!

*You can find the Unflavored Whey Protein on Amazon! Click here for link!

How I'm Still Doing It!

It's been a little over 10 months since I posted on my blog how I lost my weight.  I think it may be time for an update!  I also found a "better" before picture.  I believe the "before" photo above is me at my heaviest, and there aren't anymore pictures of me at this weight.  I believe I was about 190 lbs.  Just before I gave birth to my firstborn, I tipped the scale at 206lbs.  EEEKKK!  Now, with giving birth to a baby and loosing all the "stuff" that *ahem* comes out after giving birth, the scale settled pretty quickly.  The only thing was, I was afraid to weigh myself.  I remember purchasing my first pair of non-maternity pants---the very same pants I was wearing in the before picture above.  I cried.  The pant size I had to purchase was a size 17.  I had never in my life been that size.  When I finally weighed myself several weeks after this photo was taken, I was 187.  So, to revisit my journey of how I lost 70lbs, please visit my previous post, "How I Did It." 

How I'm Still Doing It

At the end of May, I reached 118lbs, and now I go between 118lbs to 120lbs.  I have to say that helping my husband with his weight loss has helped keep me accountable in my own journey of keeping my weight off.  We make vegetable and fruit smoothies every morning.  We remind each other of how many calories are in foods we are eating.  We enjoy healthy, homemade meals together. We workout together.  I am so thankful for the fitness and nutrition partner I have!  

The month of December was a hard month to get through.  I have to admit, I only exercised a handful of times.  I didn't eat as well as I should have.  This is why I get it.  I get how easy it is to get out of good habits.  The "before" picture is now on my fridge to remind me of that.  When life gets tough (and it did with death, illness, and just plain busyness), it's easy to let health fall by the wayside.  But, if you end up putting these very important things on the back burner, you will end up feeling worse!  I learned that last month, so, I'm praying for strength that the next time life gets though, I get tougher!

Yesterday, I started Jillian Michael's Ripped in 30 Days program.  OUCH!  I am still strong, but I'm in pain!  It was encouraging to finish the workout today without feeling the need to hurl.  I felt like that yesterday!  My muscles have come out of hiding and are now working hard!  It's encouraging how fast you can feel the result of a good workout!

With that, I hope that you are striving to get in shape or stay in shape.  Even if you are at your ideal weight, exercise and eating healthy are necessary to be healthy!