juice

i asked for, and received, a juicer for Christmas!  i hadn't juiced before, but was very curious and interested to add juicing to my healthy diet.  and i must say.... i'm enjoying it so very much!  the benefits are that you can consume a variety of fruits and vegetables that perhaps you wouldn't ordinarily eat as well as the fact that you consume MORE than what you'd normally eat.  also, it's a great natural and healthy way to enhance weight loss.  rather than fill up on so called 'breakfast bars' that are full of processed chemicals, sugars and not-so-natural flavors, have a veggie/fruit juice for breakfast, a dark, leafy green salad (preferably with chicken or fish or egg for protein) and a healthy dinner (i.e.; fish or chicken with brown rice or quinoa and some veggies).  add a couple pieces of fruit and/or a handful of nuts into the mix for snacks and you're on your way!

here are some links to some websites i've found useful:

Breville.... this is the brand of juicer i have

green juice 101

the juice nut

90Days2Nudity

(disclaimer: that box of pie crusts is old and currently in the trash!!)

prep all your fruits and veggies first....

wash em, cut em, peel em

add apple to any green juice and it tastes sweet!

run {body + soul}

i ran my first 5k 2 years ago.  i was encouraged and invited to do so by a friend, who, after suffering an injury, ended up cheering me on at the finish line rather than running the race along side me.  my husband cheered me on as i crossed the finish line too, all the while thinking to himself..."good for her. but i'm not a runner. i couldn't do that".  

fast forward: my husband, Brian (the non-runner) ran a 5k with me this past weekend, finishing in under 30 minutes.  it was a major milestone in his health+fitness journey, as over the last 18 months he's lost more than 50 pounds by dramatically changing his approach to eating and exercising. his bib number says it all...180. that's the kind of turn around he's made.

running...and i'm not a marathoner by any stretch of the imagination... has intensely impacted my body, yes. but it has also had a tremendous affect on my mind and heart.  God speaks clearly to me when i run. my mind opens up and i hear him better when i'm not distracted by life, when i'm only concentrating on breathing. and not falling.

over the course of the last few runs ...but mainly during our recent 5k... i believe God spoke some simple, but significant, truths to my heart.  they affect both the body {B} and the soul {S}.  

the first is this...

1{B} you can't run once a week and expect to gain ground in your training, get stronger in your body or go further the next run.  you will not grow or get better without consistency.  
1 {S} the same is true in our relationship with the Lord. we cannot possibly expect to flourish and mature if we are not putting in the time and effort.

2{B} there were some pretty old people that finished before i did, with spectacular times. i'm talking about men and women in their 70s and even 80's!  i was so impressed with the fact that they had clearly been runners for a long time, and had improved with age. i want to learn their secrets of success and follow their example.
2{S} the same is true in our Christian community. we should be looking to the saints that have gone before us that are growing in their walk and flourishing in their faith.  i want to learn from them.

3{B}  i found myself slowing down when i sensed other runners slowing down in the middle of the race. there were people that i stayed pretty much on track with most of the time.  we kind of became an un-official pack.  but there were 1 or 2 moments that i felt myself slow because one of the runners near me was slowing down, and realized i was sort of being sympathetic on one hand, but also using their lack of momentum as an excuse to slack-off myself.  this shouldn't happen. it's great to come along side someone and help them keep their pace, but it's no excuse not to do your best.  it's good to build others up, but not so good to allow yourself to be torn down.
3{S} in spiritual terms, it's important to be compassionate, but it's just as important to align ourselves with like-minded people who will help us move forward and press-on, not drag us down or cause us to fall behind.

4{B}  when you slow down, people pass you.  keep up your pace.  it may be necessary to slow for a bit to catch your breath, but don't stay slow.  it's not always easy to regain that ground. and it's possible that you won't catch up to those that pass you.  

4{S} i've had what i believe are God-given ideas that i didn't act on. inklings and leadings of the Spirit i didn't respond to.  plans i failed to put into practice.  and i lost out.  some opportunities were offered again. some weren't.  in certain cases, someone else got the jump on me and did something that i knew God had called me to do.  God will use us as we are available.  so keep in step with the Spirit. 

5{B}  remain mindful of your goal. don't get sidetracked by other runners and their speed or time. use others as motivation, yes. both faster and slower runners can be great motivators. but stay focused on YOUR ability and YOUR goal.
5{S} God has called us each to a unique purpose. we are a body of believers, each with different gifts for different reasons.  the moment we decide we want to be someone else, have someone else's unique gift, or do what they are doing is the moment we expose ourselves to the enemy.  we give him ground as we express our lack of trust in God by comparing ourselves to others and being dissatisfied with who we are in Christ.

6{B} when the race is the hardest, that's the most important time NOT TO QUIT! finish well! finish strong! don't waste the effort you've expended. towards the end, when the finish line is in view and you can't breath and your lungs are burning and your legs hurt that's when you have to dig deep and push hard.  you can.
6{S} we are in a battle. we will struggle. but Jesus says..."fear not! for i have overcome the world!".  we are capable of more because HE is able!! press on!!

7{B} the race is won or lost in your mind.  your physical training is of the utmost importance, but don't underestimate the value of the power of your mind.  you can kill your chances of finishing well by simply telling yourself you can't.
7{S} do not give the enemy a foothold into your mind.  his trap is deception and discouragement. you buy into his lies when you believe him. resist the enemy and he will flee.  keep your mind trained and focused on the author and finisher of our faith. HE will keep in perfect peace those whose minds are steadfast and stayed on HIM.

inspiration board

sometimes you just need a visual. a reminder. a motivator. we can make lists and goals and have good intentions, and even take steps in the direction of achieving those goals... and yet often we hit plateaus and bumps and encounter obstacles and distractions.  i've found that music is a great motivator in the gym. when it's silent... or the air is filled with music that i don't particularly care for...  i can feel my body slowing down. but put on a song i love (hello MaryMary or Kirk Franklin or Beyonce or MJ).... all of a sudden energy surges to my muscles and my brain reacts and i can do more! another stimulus i've found to be effective is an inspiration board.  our trainer gave us homework a few weeks ago, he told us to pull pictures and words out of magazines, draw images and words....all that represent and remind us of WHY we are working so hard!  below is a photo of the board i see every time i'm on the treadmill... 

my fitness goals are written there: i want to be ABLE, QUICK, STRONG AND FIT.  my pictures represent what i'm striving for... a muscular physique, able bodied equestrian, and (ok, i know) an action figure (i still am quite hung up on ALIAS). the word 'pursue' is from my birthday verse for the year, 1 Timothy 6:11, "pursue righteousness and a godly life...".  in other words...'go get em!', pursue, DO.  the word 'run' is from Hebrews 12, "therefore let us RUN the race God has set before us". it reminds me that, again, something must be done. that responsibility must be taken...for my body, my mind and my heart, both physically and spiritually.

i wanted to be in the best shape of my life at 40.  instead, i was in the worst!! at 40 years old i was the heaviest and unhealthiest i'd ever been.  just stopped trying.  i wasn't making any effort to DO anything about it.  now, at 42, that has all changed.  due to dramatic changes in what i eat (if God made it, eat it) and what i do (work with a trainer 2x a week with weights and boxing (hence the action figure) and running) and the setting of clear goals, i'm where i want to be.

this, above, is Izzi's inspiration board.  i crack up every time i read it!! she is not inspired by photo-shopped, retouched pictures of women in magazines.  she said this is more of a 'distraction board' for her.  when she is on the treadmill she reads these things and laughs...and it takes her mind off of the pain!

if you are feeling unmotivated or like you've hit a lull in your routine, consider making an inspiration board. use your imagination! get creative.... set some goals. pursue. GO!

the truth about juice

if you are looking for an easy way to cut some sugar out of your diet,  try juicing your own oranges and/or grapefruits.  store bought juice...just about ALL of it!!... is loaded with sugar.   a piece of whole fruit..or juicing something yourself..is a much better option for your body, and your brain.  

we use this citrus juicer by cuisinart. you can pick one up at Target or Bed, Bath and Beyond.{or this yellow one is super cute!}

i was only making enough for 2 people this morning, so i used 4 med to large grapefruits. we buy the giant bag of them at Costco. 

when i have time, i'll juice a dozen or more and fill up a pitcher. that way, i have some ready to go in the fridge for when i don't have time to make a fresh batch.

when i was a kid, i did not care for grapefruits at all!!! now i eat them like candy! they are great cut up in segments on top of pancakes!! sounds weird, but it's the best thing ever!! {with the teeniest sprinkle of powdered sugar...but no syrup}

this is such a cheap & easy ... not to mention healthy... way to get your vitamin c for the day!

never too late...

{fruit and veggie stands in Notting Hill @ the Portobello Road Market. i'm getting excited for summer when we'll get to frequent our own farmers market each week!}

 it's never too late to start something new. or start something over. or try something different.
here we are headed in to spring, and there may be some of you that committed early on the year to eat better and exercise more...and have perhaps hit a bump in the road. maybe you've petered out and you're in need of some new inspiration. it happens, you know. to everyone, at some point. don't be discouraged! get up! start again! every little bit forward is ground gained. every stride taken represents progress, even if it's only a baby step. start today:

+ drink a glass of water, and when you finish it, fill it back up again. keep doing that ALL DAY!
(consider substituting a glass of water for that soda you would've had for dinner)

+ have a piece of fruit today for a snack instead of chips
(put a banana or an apple in your bag/briefcase/purse for later)

+ start out your dinner with a salad...one that's NOT drenched in dressing
(finish it before you dig in to the rest of your meal)

hopefully that helps get you started. again. today!

{make sure to fill your grocery cart with more fresh fruits and veggies than anything else...skip the chip aisle}

Brian's better than BBQ chicken

i've received a handful of inquiries regarding our preparation of simple, healthy food.  i convinced my husband, the head chef here at our homestead, to let me follow him around the kitchen and let you in on some of his favorite foods and methods.
i thought i'd start with one of the staples of our meals: chicken. let me just say this...we believe in meat. it is a healthy source of protein and calories...both of which you NEED to build muscle!!  especially chicken and fish. consistently, we have a salad with chicken for lunch.  the additional ingredients vary from day to day, depending on what we've got on hand, but the chicken is our key ingredient.
here in Montana in the winter, it is just way too cold to stand outside and BBQ... so Brian pan fries it inside in a cast iron skillet.  here's how:

one.  start with boneless, skinless chicken breasts and/or thighs.  rinse it and pat dry with a paper towel
two. get your pan nice and hot.  we use olive oil, always. it's very important to heat your pan with the oil in it before you put the chicken in.  you want it to really sizzle as soon as it hits the pan, otherwise the meat just sits in the oil and absorbs it.
three. while you're waiting for the pan and oil to heat up, season your chicken. Brian uses salt, pepper and a combo of whatever else he feels like at the moment. (in this case he used chili pepper flakes, smoked paprika, salt and pepper, and italian seasoning.)

four. place the chicken in the hot pan, seasoned side down.
five.  season the other side of the chicken that is now facing you.
six.   seasoning for today

seven. once the chicken is all seasoned,
eight.  cover with a loose fitting lid.  Brian says: "you want to keep the bulk of the heat in, but also let out some of the steam".
nine. let the chicken cook for 6-7 minutes on one side, then turn and cook for 6-7 minutes on the other side.  then, just turn as needed until it's cooked all the way through.

ten. total cooking time is approximately 20 minutes
eleven.  arrange your choice of leafy green lettuce in bowls. we used spinach. we go through a big bag (from Costco) every week.
twelve. yummy!! in this salad Brian tossed in yellow and red bell peppers, cherry tomatoes, feta cheese, red onion, dried cranberries, slivered almonds and our delicious better-than-bbq-chicken

as for dressing... we steer clear of store bought varieties.  Brian prefers a splash each of olive oil and balsamic vinegar. i prefer a dressing i've been making for 15 years! some girlfriends and i used to take cooking classes from a wonderful chef in OC, Tarla, and i still use a variation of her salad dressing recipe today. (along with her recipe for cranberry-macadamia-nut- chutney every Thanksgiving!)

i use one of those glass carafes that comes with the little italian seasoning packets at the grocery store. ( i do not use the packet) it's handy because of the markings on it...
i pour in balsamic vinegar to the V-line
then i add water up to the W-line
pour in olive oil to the O-line
then i add salt, pepper, a squirt of honey and 1 teaspoon of brown mustard
shake it well
and voila!

finally...one thing that has really helped us continue to eat healthy is cooking up a big batch of this chicken and keeping it in the fridge. rather than just cooking what we need for one meal, Brian will cook up several packages at once. that way, we've got it on hand for salads for a few days.

Choose Wisely and Eat Well!!!

planning ahead

18 days until 2012. does that freak you out like it does me!  during the home stretch leading into a new year, i usually get a little flustered as i realize i haven't put enough thought into what i want to accomplish, change and do in the coming year.  i received some great inspiration for evaluating accomplishments and contemplating goals here on this blog.  Promise Tangeman is a graphic/web designer whose work i really love and this post helped me process.  her tips can be applied to any lifestyle...not just small business owners, but busy mom's, working professionals, and students too.

this year, for reason i feel freed up in my mind a little more to be able to do so. i don't know why...because the past 2 seasons have been jam-packed with busy-ness!! and this season is no different. currently, i'm facing:

Christmas...and all that entails!...
my son turning 18 (next week), moving out (2 weeks) and getting married (in 6 months)
THE shower, THE wedding, THE reception
the release of my daughters first recording (February)
my next recording...(???)
upcoming trips
Metro One, our music label, and what changes we'll make
and a host of other items i will not bore you with

my free-er mind could be attributed to one of the items on the agenda this new year that will be viewed differently than in the past: and that is fitness and nutrition.  i hired a trainer for my husband one year ago, as a Christmas gift, and though my husband was NOT happy about this initially (it was risky, i admit), our lives have dramatically changed as a result.  in the best way possible.  for starters, since Brian does the heavy lifting in the kitchen (and by that i mean he does all the cooking) we are basically at his mercy as far as what we consume.  and what we USED to consume was an enormous amount of butter, cream, pasta, and bread. we also used to eat out a lot.  i'm not saying we don't eat any of that anymore, or don't go out anymore, we do....but very rarely.  we've learned about delicious substitutions and the value of those substitutions...and the complete lack of value in the stuff we used to put in our mouths.  now Solomon, our son, refers to us as 'the health nuts'. but until he prepares his own food he's stuck with quinoa, fish, roasted chicken and mashed potatoes (now made with the skins on and non-fat plain greek yogurt instead of sour cream and whole milk) and an enormous amount of veggies:)

in addition to the changes in what we do, and don't, eat, we actually move on a regular basis...as in exercise.  we don't over do it.  our routine consists of 2 workouts a week with Troy the Trainer (he varies it to include lots of running, weights, calisthenics and boxing). we also try to incorporate an activity at least once a week (in summer we stand-up paddle board, wakeboard, ride (horses and bikes) or hike; winter sports include snowshoeing, snowboarding, skiing or cross-country skiing)

i'm thrilled to report that i have lost close to 20 pounds in the last 12 months, and Brian is down nearly 50 pounds.  we both reached our goals and then established new ones.  we can do things (sports etc) that we couldn't do before.  self-control and consistency have proved true.  it's not been easy, but having accountability has made a massive difference. here are a handful of tips that have helped us achieve our goals this last year...

my top 5 fitness/nutrition dos/don'ts:

1. DO make a goal.  DO make it specific, ie; 'i want to be x pounds by x date' or 'i want to be able to walk/run x amount of minutes or miles by x date'.  and also be specific about your reasons why.  try not to make goals based on looks alone.  DONT just say.."i wish i was skinny". leave skinny out of it.  this is about changing your life and being a good steward of what God has given you, not about looking like a celebrity.  beauty fades, muscles deteriorate. above all guard your heart! both spiritually and physically speaking.  maybe you have diabetes or sleep apnea, and i'm telling you exercise and good food WILL HELP!   one thing that i have found to be both fun and helpful is creating an inspiration board (a visual reminder including photos and/or words, verses or quotes, that will serve as reminders of WHY you're doing this)

2. DO drink tons of water.  there are different statistics all over the internet as to how much water a person should consume on a daily basis.  (here is one to get you started) we each have a 24 oz acrylic cup (with a lid and straw) that we fill up every time it's empty.  i try to go through 4 a day.  sometimes it's more. sometimes i set it down and forget about it :/  but i try to keep it/take it with me all the time.

3. DO buy fruits and vegetables.  stick to the outside aisles at the grocery store.  keep your fridge stocked with fresh food, not stuff in boxes or bags.  DONT buy pre-packaged/processed baked goods.  pretty much anything with a long shelf life has enough chemicals in it to fry your brain and stop your heart.  this includes all the baked goods at costco!!! seriously.  Troy's motto is "if God made it...
eat it!" we try to live by that.

4. DO read the ingredient labels on everything you buy.  DONT be fooled by the 'low-fat' claims on the front.  search the names of the ingredients so you can begin to develop a knowledge of what they are and do.  then you can make informed, good, decisions.

5. DO move! pick an exercise, make a  plan....try several until you find something fun and that you'll do regularly. if you don't belong to a gym or want to hire a personal trainer, just get outside and walk.   some gyms offer classes that you can pay for as you go.  find a friend, or group of friends, to workout with together and establish some accountability.  DONT do this alone!

hope this inspires and encourages you to think about next year with a clear mind.  take an hour and write down your hopes and dreams, your goals and desires.  you can do whatever you put your mind to!

Brian, before (we live in MT...we shoot things)

Brian and me, before (in Rome 2010)

Brian and me, 'after' (Napa, September 2011)

Izzi and Brian, 'after' (September, 2011)

i think i can

i didn't think i could run a 5k...but i did...twice
{July 2010}

'i think i can't'...is more like it.  this is the interior conversation that takes place in my head before...and usually during at least the first half of... my workouts.  as soon as the alarm goes off, it begins..."need sleep.  so tired.  wait, do i feel sick? my back hurts. i'm still sore from last time..." and on it goes until i finally annoy myself to the point of waking up. and getting up.  i often teeter on the edge of indecision, thankfully falling on the side of 'saying yes', more often than not.  as opposed to 'saying no', which would mean going back to bed.

i'm not sure what the catalyst is in those moments of indecision.  the thing that finally causes me to do the right thing.  initially, it's probably money. my husband says it to me, and i say it to my daughter..."we've paid for it, we can't afford to waste it".  then comes the accountability.  when you have a trainer or workout partner(s) you're much more likely to show up, rather than be the one person that didn't show.  (this is one time that peer pressure can work to your advantage)
another incentive is past performance.  there have been countless moments when i thought i would drop dead. pass out. or at the very, least throw up!  but none of that has happened.  at least not yet.

the other day our trainer was pushing us through a new, and particularly difficult, exercise.  i literally said out loud..."i want to stop now".  he just laughed. and i kept going.  the next time i did it, i had (yet another) interior conversation with myself.  i reminded me that last time i didn't fall or die. that yes, it was hard, and yes, it would take a minute to recover.  but literally only a minute, and that i would, in fact,  recover.  that little pep talk helped me to dig down and find the strength to push! Go! Run harder! ha ha and beat my own time!!!

the little engine that could never said 'i think i can't', he said 'i think i CAN'.  so, though it might seem strange, try having a little conversation with yourself the next time you realize that you just thought...'i can't'.  (lets be honest...this isn't a new concept to most of you:), the talking to yourself part )  you might think you can't...but YOU CAN!!

mr. piper

i'm sort of a John Piper fan.  so i wanted to share one of his recent posts with you. it's all about exercise
...be inspired!

John Piper on exercise- part 1
John Piper on exercise- part 2

thumbs up!

Next time you are at Costco, or the grocery store, make sure your shopping cart looks something like this! Whole foods. Clean meats. Fresh veggies. Even my kids are on board!! You may spend a little more time in the kitchen, but that will equal more quality time with your family and money saved!

if God made it, it eat

tomatoes from our local farmers market

we're on a health kick.  that i hope lasts forever!  this section of the blog is dedicated to healthy living.  i truly believe that this Earth is not my home, that Heaven is! i believe with all my heart that God knows my days, my thoughts...that he knew my beginning and knows my end.  so one could argue that eating healthy and exercising come to nothing in the end.

HOWEVER, i believe that God calls us each to be good stewards of what he's given us here on this Earth...and that includes, but is not limited to, our bodies.  no. they won't last forever. yes. we'll get new ones!!!!  but until that day, i think we should treat the ones we've got with some respect.  

that said... our family motto (thanks to Troy the Trainer, Trainer Troy, Dr. Pain, the Mean Muscle Man etc...more on him later!) has become: if God made it, Eat It.  the flip side of which would be...if God didn't make it...put it down!  

from here on out i'll be posting photos and recipes (if i can get them from my husband...he never writes things down, and i don't really cook) and tips and tricks on fitness and living well.

i'm excited to invite you into our journey!