Category: Healthy Lifestyle

There’s No There There

Thinking about this past year, I like to think about how far I’ve come. I’d like to say I have achieved my goal and host a celebration of some sort. But, sadly I’ve been down this road before. I’ve achieved a goal weight or fitness goal, only to regain the weight and lose the fitness strength. It’s not because I am a failure, slacker or loser, though that is how I used to think prior to giving up. Honestly, I bet this has happened to many of us. How many times have you lost and gained the same 20 pounds? I’ve finally realized that creating a sustainable healthy lifestyle is the actual work I need to focus on. Do you know how long it took me to understand this concept? My whole life.

Me at my son’s wedding

Like me, I bet many of you have focused on losing weight for a specific reason. For example, an upcoming special event is always on the list of reasons. A few years ago, I waited to shop for a dress to wear to my son’s wedding. I was waiting to lose weight before ordering it. I almost waited too long and truly cut it close on getting a dress in time. I never did lose the weight either.

NYC Marathon medal

Another time, I worked out for several years to achieve the goal of finishing a full marathon. It took me three years to meet this goal, but over the course of three years of training, I had sustained several serious injuries leaving me wondering why it ever was so important to me to meet this goal. I finished the NYC Marathon, met my goal and then had to give up long distance running as a result of the damage I did to my hips and ankle.

In both of those examples, what was lost on me was that I was focusing on the end result, not the process. What I really wanted, was to be physically fit and healthy. What I focused on was losing weight and finishing a marathon. What I accomplished was losing weight, which I gained back; and finishing a marathon. Both of those were truly wonderful accomplishments, but neither did anything to help me create the sustainable, healthy lifestyle I was seeking.

I thought that by engaging in those two goals, I would become healthy. What I realize now is that living a healthy lifestyle is a process and that meeting one goal along the way doesn’t mean I’ve arrived at my destination. In fact, I’ve learned there really is no there, there. The destination is not something I can reach and be finished with the journey. Rather, I have to commit to creating and maintaining this healthy lifestyle for the rest of my life. It doesn’t just stay in place on it’s own, it takes commitment and work, but it also doesn’t have to be so hard.

These revelations did not come easy and quite honestly can be intimidating. I have tried every diet plan you can think of, had success and then went right back to my “old ways”. In all honesty, I love pizza. As I’m typing this, I am thinking about how hard I tried in the past not to have pizza because it wasn’t “good for me”. Does that sound sustainable? Not in any lifetime, is never eating pizza again sustainable for me.

While reading Prime-Time Health by William Sears, MD, I came across an acronym that has helped me rethink how to achieve a healthy lifestyle, which has been my actual goal all along. He uses the acronym LEAN to outline the four pillars of health.

  • Lifestyle – How we live
  • Exercise – How we move
  • Attitude – How we think
  • Nutrition – How we eat

I have found that this simple tool has led to my understanding that I did not have a strong system in place to create and maintain a healthy lifestyle. Rather, I was specifically focusing on what I ate, what I could do for exercise and what I looked like. I gave very little attention to my lifestyle choices, or my thoughts about myself. When I was meal planning, I focused on the what of eating. What could I eat that wasn’t full of carbs, fat, calories, etc; not, how I could eat to feel better. When I focused on exercise, I focused on what I could do to burn the most calories; not, how can I move throughout my day. This led to me forcing myself to push through routines, even when I was hurting, which ultimately led to stress fractures.

Attitude is the area I am specifically focused on right now. I take time each day to notice, note and move on. If I notice my weight is up, I take some time to think about the possible reasons why and reflect on any changes I might need to make. I come from a place of learning and inquiry. I no longer beat myself up, get down on myself about it, or worse give up. I choose to write positive affirmations about myself every day in my journal. I also have one word that reminds me of my why, my purpose for doing any of this work. I write this one word in my journal every day as well. I have found that just adding these two things to my morning routine have helped me stay grounded in the process of creating a healthier lifestyle and not getting stuck on just trying to lose weight.

I know that sounds so simple, but I realized that I am the one who has made this all so hard, by focusing on the wrong things. I plan to use the L.E.A.N. pillars to keep myself focused on what matters most – healthy living. How about you? How are you doing with your journey? Please continue to reach out, as I enjoy reading your stories.

Me this week with my brothers and dad

Stress

This picture of me was taken just before I decided to retire from my much loved position as Principal of an Elementary School in New York City. It fully illustrates the impact of living under constant, high level stress on my body. Though I loved my position; my community and children, it did not love my body, especially during and after the COVID pandemic. My life was turned upside down during that time, with the loss of my mother, as well as the huge toll of working 24 hours a day to keep my school afloat despite loss of staff, family members, inconsistent messaging, funding and lack of clear guidance from the NYC DOE.

The impact on my physical body is clear to see, as I present as obese, haggard looking and quite honestly old beyond my years. The emotional toll is not as easily visible to the eye, but believe me it was there. By this point in time, it was getting harder and harder for me to find the will to engage in any social functions. Invitations to meet for dinner with friends caused anxiety and led to endless cancellations on my part. I was not able to sleep well and found myself lying awake each night filled with anxiety over all the things I needed to get done. It wasn’t uncommon to get a text, or social media post, from me at 1 AM during those times as I was wide awake.

This photo of me was taken this weekend, 8 months post retirement. These past 8 months have allowed me space and time to heal, both emotionally and physically. I wish I could say the healing was easy, but it wasn’t. During this time, I supported my husband’s healing from medical issues and cared my for aging dad in our home. But, despite those stresses, I still carved out space to focus on my own healing journey.

The impact of stress on our health cannot be underestimated. I hope my photographs serve as a reminder to us all that long term stress can destroy your health. Examining causes of stress and making changes to reduce it must be our driving force in our health journeys. For too long I acknowledged that I was under unrelenting stress, but yet did nothing about it. Rather, I used it as my excuse for being so unhealthy, as if it was expected. Finding the strength to make changes was the hardest thing I’ve ever done, yet I am so grateful I made the move as I am worth it. Living to see my grandson grow and thrive was worth it.

A dear friend said to me when I was struggling, “Laura, if you die tomorrow, there will be an ass in your chair before you’re even buried. We are all replaceable. Your family, however, will be forever changed. Your work family will move on and adjust pretty quickly to your absence. Your family will not.” That conversation really stuck with me and was what gave me the courage to step away.

Focusing first on my nutrition, helped by having to cook healthy for my two men, was pivotal. I worked with a nutritionist for the first few months to really look at what I was eating and gained knowledge of the impact of my choices on my healing. Slowing adding and increasing movement each day and tracking the impact on my body was next. Finally, returning to a yoga studio to connect with other yogis and more importantly, to myself.

I wish I could say I’m completely cured, but that would diminish the actual process of this journey. It’s a process, not a cure. I am most definitely feeling healthy again. I have a vibrant social life and have met and connected to so many great people in our new community. I have found a sport I love to play and engage in – pickleball. I have lost weight and gained better emotional health. My sleep is improving, but still not where it needs to be. I am sleeping well and getting quality REM, but still need to examine my Restoration sleep, which is still impacted by my restlessness during the night. Improved for sure, but not where I want it to be.

My next steps on my journey begin next week. I have been accepted to and registered for a Master Health Coach certification course with Dr. Spears. My specific focus will be on Adults and Aging. I cannot wait to learn more about the role nutrition plays on the body as we age as I continue on my road to Reclaiming My Health. This blog may undergo some updates during the year long coursework, as I look forward to sharing my learning with you all.

Please share your experiences with stress and nutrition. I’d love to hear what you have done to reclaim your health.

Your Diet, It’s Not What You Eat

Most of you know I’ve been on this journey to health for quite some time now. I have had good times and bad, just like all of you. I cleaned my eating, I exercised endlessly and still went up and down in weight. Up much easier than down always. I blamed stress, my job, no time, etc. Even when I retired and began once again, I still had the same results. At that time, I blamed age and decided to just accept that this is where I was at this point in my life. But, something about that finality of thought kept nagging at me.

When I was training for running, there was a saying that stuck with me – You can’t outrun a bad diet. That led me to really reflect and be very careful about what I put into my body, as food was the driving force behind being successful in running. Trouble came when I wasn’t training for running anymore and decided it didn’t matter what foods I ate. Another of my favorite sayings – What get’s measured, gets improved. True, until you stop measuring because you just don’t want to see the results, or decide they don’t matter.

When Things Fall Apart, Pema Chodron, has long been a favorite book of mine. There are so many quotes to be found here and if I really reflect now, perhaps the reason for my falling back time and again. Pema says,  “The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy. ” Perhaps my constant ability to not make room for healing, make room for grief, relief, misery and joy was the wall I just couldn’t get past.

My trainer Stephanie spoke with me about my mindset when we first met. How ironic, as that is something I’ve studied and worked hard on for years. The issue is I never gave myself the grace I gave others and my focus was always through the lens of leadership. I have had a steady stream of holding myself to high standards and pushing myself constantly to do more, often at the expense of my emotional and physical health. This quote about diet, truly captures the piece that I’ve been missing. My constant putting other people’s needs before my own, helping them navigate life’s challenges, sharing their grief and joy, left little emotional energy to devote to my own needs. I could help others become more mindful, express gratitude and engage in self love. I knew the importance of it and took joy in the work. But, the work never fully extended to myself as I was too exhausted, busy and just trying to get it all done.

I’ve been retired for 8 months and feel busier than when I worked. There are so many things to do each day. For 5 months, I worked hard at cleaning up my nutrition. I was cooking for my dad who has kidney issues and my husband, so it was truly important to cook healing foods. I finally had time to exercise every day and was excited to be back at it. But, the scale was moving so slowly it was ridiculous. When my trainer kept saying, do less, do yoga, take self care days; I kept saying I can’t, I don’t have time.

Fast forward to today. I have been doing a lot of journaling, reflecting and self reflection. I have slowed down on the daily workout grind. I still am active every day, but I am approaching it with a different mindset. I walk, I do yoga, I swim, I play pickleball, I journal and I most definitely have turned a corner. The scale started moving consistently, which I never would have thought possible doing less intense workouts. The quote posted about your diet really captured what I’ve experienced. Focus on diet alone will not work. Focus on exercise alone will not work. Focus on mindset alone will not work. But, put the three together and you’ll be on a path to success. Everything that goes in your body and I mean everything, will impact your health in one way or another.

As you cleanse for the fall, consider cleansing your mindset. Reflect on – What is cluttering your mind and time? How is that impacting your overall health? Are you sleeping well? Eating well? Moving your body? Engaging in self care routines? If not, where can you add this in? It may just be the missing link in your health journey.

Isn’t it Ironic

And isn’t it ironic, don’t you think?
A little too ironic, and yeah I really do think.
And yeah, well, life has a funny way
Of sneaking up on you
And life has a funny, funny way
Of helping you out
Helping you out

I started this blog, and cooking, several years ago to help me cope with the process of losing my mother to Alzheimer’s.  The goal was never to preach, tell people how they should live or pretend that I knew the answers.  The goal was to find healthier outlets for my grief, reclaim my health and break the cycle of this disease in my family.  Isn’t it ironic that in my grief over the actual loss of my mom, I’ve returned here all these years later much the same as when I first started.

The words, stories and recipes shared here serve merely as documentation of my personal journey through grief.  My personal memories and tales have no purpose really to anyone but me.  Though so many have read and commented, my intentions are purely to capture the stream of emotions flowing through me.  I say all that as a disclaimer because this loss has taken a toll on me.  As Baron Baptise says, sometimes we have to fall apart to come back together again.  That coming apart is the space I’m currently trying to move through.

The past year has been a difficult one for me health wise.  Recovering from my last femoral stress fracture was not as easy as the other two.  My body just wouldn’t cooperate and wouldn’t heal.   Then, just when I was able to get out and walk and ultimately start running again, I took a bad fall.  This fall left me with injured ribs, an injured peroneal tendon, put me in a boot for 8 weeks and unable to walk without pain for months after.  The effect of this on my physical and emotional health has been tough.  Weight gain, coupled with loss of the ability to engage in activities I love, has been emotionally draining.

Isn’t it ironic that the loss of my mother would be the driving force that pushed me out of this state of mind.  A loss from a deadly virus that is truly so painful, I should be driven to crawl into isolation, has forced me to take a hard look at so many things. Personal relationships, that have long been broken, have new light shed on them and will be shed.  Habits that linger, like people pleasing and taking on other people’s shit, are out of their hiding space and ready to be seen for what they are.

While I have no answers, I have a new perspective on why I’ve taken on guilt for calling someone out when their actions are hurtful to me.  I was raised to be in service of others.  I was raised to put other people’s needs before my own.  I was raised to not judge others.  All of these are truly wonderful qualities and I thank my parents for instilling them in me.  But, in my quest to not disappoint or hurt others, I’ve allowed others to hurt and disappoint me.  This is where my work lies, in the exploration of why.

During this global pandemic, I am taking time to do some personal work for myself.  I need the connection with others who have suffered loss to this virus.  Together, we are engaging and supporting each other through Baron Baptiste’s 40 day program.  I have started cooking again and thankfully walking without pain.  I am trying to gain some clarity on the places where I am stuck and hope to find healthier ways to deal with my grief.

Speaking of cooking, isn’t it ironic that I’ve finally after all these years mastered the art of making German Potato Dumplings on my first holiday without mom.  On Easter Sunday, with no family here to celebrate, I figured out how to make these pesky dumplings that have been the bane of my holiday meals for years.  There was a missing ingredient, one that my mother never used.  Gone is the farina my cousins suggested, that never worked for me.  And, in its place is potato starch, a truly magical ingredient that has solved my problems once and for all with the texture of my dumplings.  I’ve made them twice since Easter, as I’m truly excited to have this childhood item back in my cooking repertoire.

German Potato Dumplings

  • 5 lbs of Russet potatoes
  • 2 eggs
  • 11/2 cups all purpose flour
  • 1/2 cup potato starch
  • Salt
  1. Boil potatoes with skin on until soft
  2. Drain and cool
  3. Peel potatoes and run through potato ricer (manual one is fine)
  4. Place in refrigerator for several hours
  5. Remove from refrigerator and add all ingredients .
  6. Knead with hands until it forms a dough like consistency, adding additional flour as needed.
  7. Toast bread and cut up into 1 inch squares
  8. Form potato into balls, placing a piece of toast in the center of each one.  Balls should be slightly larger than golf ball size.  My mother liked baseball size.20200412_141628
  9. Drop potato dumplings into boiling water and cook until they rise (approximately 10 minutes depending on size)
  10. Drain with slotted spoon and serve immediately with gravy.  We had roast pork and potato dumplings with ours and turkey the second batch.

 

Summer Blues

Thirty one years ago this week, my husband, baby and I moved into our home.  My son Robert celebrated his first birthday in our first home and days later we moved into our current home.  My son had not yet walked and I secretly suspect he was waiting to be here in our forever home to take those first precious steps. DCC21A57-578A-4B78-A37B-50193FC2D619 Thirty one years later our son is off in South Carolina enjoying his birthday weekend.  It seems we blinked and time just passed us by so quickly.

Labor day weekend is the weekend I prepare to go back to working a regular schedule.  I’ve read countless messages about how quickly the summer has flown by and how hard it will be to send our children back.  I remember those days so well.  Trying to carve out those last few precious moments of summer with my children.  Swimming in our pool, dreading the return of strict schedules and routines that would cramp our memory making times.  Unfortunately, time stops for nobody and here we are once again on the eve of another year upon us.

My son Robert is off enjoying his birthday with friends and we won’t get to spend it with him.  We had a quiet weekend at home and got to see our other son and daughter for a bit this weekend.  I’m really longing today for those days gone by, but know that all is as it should be.  Our children are happy and that is truly all that matters to us both.  If you’ve spent the summer with your loved ones, you’re lucky.   Don’t wish these days away, as hectic as they may be.  Hold tight to your little ones for they will soon be grown and off on their own.

Today I decided to make a nice comfort meal for my husband and I.  I got the slow cooker going this morning to make a nice hot pot of chili.  I know that wasn’t a great choice on a 100 degree Monday, but it sure hit the comfort spot.  I made some grain free biscuits with it and they really hit the spot and won’t upset my stomach tomorrow.  My stomach has already got enough butterflies heading into the new school year ahead.

Slow Cooker Chili

Ingredients:

  • 1 lb. ground beef
  • 1 medium onion, diced
  • 4 cloves garlic
  • 2 red bell pepper, chopped
  • 3 stalks celery, chopped
  • 28 oz. can crushed tomatoes
  • 1 cup of chicken stock
  • 2 tbsp chili powder
  • 1 tsp cinnamon
  • 1/2 tbsp cumin
  • 1/2 tbsp adobo sauce
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp cayenne

Directions:

1. In a large skillet, sauté the onions and garlic over medium heat. Add in the ground beef and cook until browned. Drain the excess fat and then transfer the meat mixture to the crock pot.

2. Add in the bell peppers and celery. Top with remaining ingredients and spices and stir everything together. Cook on low for 6-7 hours. Serve warm.

 

Biscuits

Ingredients:

5 egg whites
2/3 cup almond flour
1/3 cup coconut flour
1 tsp baking powder
1/4 tsp salt
1/4 cup almond milk
2 tbsp coconut oil

Directions:

1. Preheat the oven to 400 degrees F. In a large bowl mix together the almond flour, coconut flour, baking powder, and salt. Stir in the coconut oil and almond milk.

2. In a separate bowl, beat the egg whites until peaks form. Fold into the flour mixture until combined.

3. Line a baking sheet with parchment paper. Scoop about 1/4 cup of dough onto the baking sheet to form approximately 9 biscuits. Bake for 12-15 minutes, or until golden. Serve warm with a drizzle of honey or butter.

*Biscuit recipe courtesy of Paleogrubs.com

 

Back to School

Somehow I blinked and the summer of 2018 has ended.  What a great summer it has been with so many days of sun and fun.  Now I need to prepare to return to a full work schedule and longer days.  I work all summer, so there’s no worries about coming back from an eight week break.  That long break, though I loved it, used to make it so hard for me to get back into a routine.  During the summer, the pace is definitely much easier and there is far less stress on me.  Mainly, I am planning for the upcoming year, organizing, learning and working normal hours.  What will be missed the most by me is having more time to workout in the morning without rushing to be at work super early and getting home before dark.  I’m also worried about keeping my nutrition clean once stress comes barreling my way again.

I’ve been testing out some easy, quick, nutritious recipes these past few weeks of summer to prepare for the return of my full schedule.  If I am to keep my nutrition in line, I need to have an arsenal of healthy and quick meals that I can get on my table in 30 minutes or less.   There are so many websites offering healthier versions of recipes and its been fun searching out new ones to try.  We’ve had some winners and some losers in the recipe category and I’m so thankful for my Plant Paradox community for their networking and sharing of recipe makeovers.

This week’s winner was a quick, easy shrimp recipe.  Shrimp is high in protein, about 20g for 3 ounces.  It is also very low in fat and carbohydrates, making it a nice weekly choice for lean protein.

Shrimp & Cauliflower Rice

Ingredients:

  • 15 pieces raw shrimp, shelled and de-veined
  • 3 tbsp extra virgin olive oil
  • 4 garlic cloves chopped
  • 1 tsp red pepper flakes (I like a little more)
  • 1 tbsp lemon juice
  • 1/2 tsp smoked paprika
  • Salt and freshly ground black pepper, to taste

Directions:

  1. Add the olive oil, red pepper flakes, smoked paprika and garlic to a bowl.
  2. Add shrimp to the bowl and toss to coat.
  3. Pour the shrimp into a skillet and sauté.  (I like cast iron)
  4. Sauté for 1-2 minutes.
  5. Turn shrimp over.  Sauté  another 1-2 minutes, until pink.
  6. Squeeze juice from 1/2 lemon (1tbsp) into skillet and stir to evenly coat.  Cook an additional 1-2 minutes.
  7. Season with salt & pepper.
  8. Serve immediately over cauliflower rice.

I found a package of organic cauliflower rice that I steamed quickly and topped with a little garlic and oil.   The meal was delicious and the paprika gave the shrimp a beautiful color and smoky flavor. If smoky is not your thing, just eliminate the paprika.  It’s just as good without it. This meal from start to plate took about 15 minutes.6BEA921F-1231-4EC5-8F0E-A4198E52CE76.jpeg

 

Good luck to all school personnel returning to work this week.  With a little planning, we can and will maintain our healthy eating habits this year.  If you have a plan for the year ahead that you’d like to share, please leave me a message below and I’ll contact you.

 

 

 

Change is Good for the Soul

I’ve been running since I was a young girl, that’s all I really did.  I did track team for some time in junior high school, but didn’t wish to continue in high school.  I was never a fast runner, slow and steady was always more my speed.  I liked the longer distances, where I could just settle in and enjoy the solitude out on the road.  I was devastated and completely stressed, when I thought I’d never be able to run again.  I definitely went through a very hard time emotionally and soothed myself with way too much food and wine.

Crawling out from the mess I made has been particularly hard this time.  I’m not getting any younger and the older I get, the harder it is to rectify months of poor eating choices.  Gone are the days where I could just burn it all off in a month.  It seems these days, no matter how hard I work or clean I eat, the pounds stay put.  But, if nothing else, I am a very determined woman.  I will get myself back to a comfortable running weight no matter how long it takes.

Long time readers, know that I am not a huge fan of change when it comes to exercise and nutrition.  I like things to stay the way they are and love to get into a routine.  My military/police dad really did drill routine and structure into my brothers and I, especially around our meals.  To change my workout routine and my nutrition at the same time is a huge undertaking for me, but at this point what have I got to lose – except a few inches and pounds.

Instead of running and risking yet another injury, I decided to give Crossfit a try.  I started going at the end of June and have been going at least 4 times a week.  This month, I’ve tried to up it to 5 times and if I can’t make it to the gym, I do the WOD at home.  Remember, we have a full gym set up in our basement, so with my husband spotting me I can do the work – no excuses.  It’s hard, but oh so motivating to do these workouts each day.  They are always different and you never know what you will get, other than drenched in sweat and spent.  They really break up the monotony of doing the same workout over and over again – think running.  The most interesting thing that happened is the more I go, the less I miss those grueling long runs.  I’m truly not at a long run weight right now anyway, so I’ve just been sticking to 3 and 4 mile runs when I can fit them in.

As for my nutrition, I just couldn’t get that darn scale to move no matter what I did.  I know from reading The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain that there are many foods that are thought to be healthy, that may not be healthy for my body.  These past two weeks, I’ve really dialed it in and cleaned up what I was eating and guess what that scale budged.  More importantly, I feel better and actually stopped craving that glass of wine at night.  Foods that I never really wanted to eat are becoming more appealing to me.  Yes, I have been doing a lot of cooking, but I’ve kept the recipes simpler.  Best of all, I think I will be able to maintain these types of meals when I return to my full work schedule.

Today, it is pouring rain outside.  After I came home from the gym, I decided to make three meals to have some pickings for the week.  I roasted some sweet potatoes with onions and garlic to be used as a nice base for poached eggs during the week.  902861B7-BA30-466B-A048-78AAF8033856.jpegI also have the crock pot going (which I haven’t used in forever) to cook some nice boneless chicken thighs with homemade BBQ sauce.  Finally, I’m roasting a tray of vegetables.  These vegetables include butternut squash, sweet potatoes and spinach with cauliflower cream sauce (dairy free).   It smells incredible in my house right now and I’m looking forward to dinner later.

Sometimes, change is good for the soul.  Instead of feeling sorry for myself, I feel rejuvenated and ready to keep pushing through this rough patch.  Each day I feel that much stronger mentally and physically.   If you are stuck in a rut, like I was, try something new.  You don’t have to try it all at once like I did, but believe me you will find that spark again.  Here is the recipe for the roasted vegetables I made today in case you want to give them a try.6A2B45FF-DE48-41AA-8CDD-F42CDB15E843.jpeg

Squash Gratin

Ingredients

  • 1 medium butternut squash, peeled, seeded, and diced
  • 1 large sweet potato, peeled and thinly sliced
  • 6 cups fresh spinach
  • 1 tbsp extra virgin olive oil
  • 2 large shallots, diced
  • 4 cloves garlic, chopped
  • Salt and pepper, to taste
  • Pinch of nutmeg

For the sauce:

  • 1/2 head of caulifower, cut into florets
  • 1 cup almond milk
  • 1/2 cup chicken stock
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 tsp nutmeg

Directions:

  1. Preheat the oven to 375 degrees F.
  2. To make the cream sauce, place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender.
  3. Drain and return cauliflower to the pot. Add the almond milk, stock, nutmeg, salt, and pepper to the pot.
  4. Use an immersion blender or food processor to combine the ingredients until smooth. Set aside.
  5. Meanwhile, bring a separate pot of water to a boil. Add the butternut squash and cook for 4 minutes. Drain and set aside.
  6. Heat the oil in a small pan over medium heat. Add the shallots and garlic and cook for 4-5 minutes until soft .
  7. Stir in the spinach to wilt. Season with salt and pepper.

To Assemble:

  1. To assemble, grease a large baking dish with coconut oil spray.
  2. Spoon a thin layer of the cream sauce over the bottom of the pan.
  3. Arrange a layer of half of the butternut squash.
  4. Top with half of the spinach mixture, and then all of the sliced sweet potato.
  5. Drizzle with the cream sauce.
  6. Add the remaining half of the spinach, followed by the rest of the butternut squash.
  7. Drizzle the rest of the cream sauce over the top.
  8. Sprinkle with salt, pepper, and nutmeg.
  9. Bake for 50-60 minutes until browned. Allow to cool for 10 minutes before serving.

*Recipe courtesy of PaleoGrubs.com

Check out The Plant Paradox to rethink some of what you thought you knew about healthy eating.  I find it very interesting and does make sense with the struggles I’ve gone through.

The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain

Change Your Eating, Change Your Life!

Last week, I talked about how I needed to reevaluate my current nutritional intake and begin to make further changes to improve my health.  I am off for two weeks, so I have more time to read, learn and come up with a new plan of action.  My current goals are to: 1) Improve my health; 2) Improve my sleep; 3) Feel stronger; 4) Lose weight.  I have to accept that though I love to cook, my work schedule makes it hard to do much during the week.  I also admitted to myself that I do not wish to spend my entire Sunday, especially in nicer weather, cooking for the week and/or meal prepping.  I am looking to simplify my life, but make healthier choices by avoiding quick fixes.

I spent my first week off, reading and creating my plan of action for the remainder of the summer.  I will try out this routine while my work schedule is not a full one and hope that I can create some solid habits for when the school-year begins.  I mentioned last week, that I really liked a few of the recipes on the Paleogrub website.  They seemed to meet my criteria of healthy, simple and delicious.  Further, they do not require massive amounts of obscure ingredients.  In fact, I had many of the staples already on hand.  I decided to purchase the Paleogrub Cookbook and their ten week meal plan.  The meal plan is simple to follow and tells you exactly what you need to prepare all meals.  It gives you a specific plan for each day that includes recipes and directions for breakfast, lunch and dinner.  The Paleogrub Cookbook is digital and once downloaded includes a search feature that is very helpful.  You can follow it exactly as written, or as in my case select the meals that you like.

I know that it is not realistic for me to think I will cook every single meal included in the daily plan.  Some days, I just want a smoothie for breakfast and that’s fine.  Also, what they say serves two people really serves my husband and I with enough leftover for lunch the next day, which is perfect for my work week.  Depending on how much you actually eat, I think you may not need all the lunches listed.  What I did this first week was preview the week and make a plan for what I wanted to cook.  I selected three dinners and one breakfast.  Knowing I will have leftover for lunch, I only selected one lunch this week simply because the photograph looked so appealing.  The plan also conveniently creates a shopping list for you, but I found that it included items for the entire plan as written for the week.  Since I am customizing, based on our personal likes and needs, I did have to modify the shopping list.  This was easy enough to do though, I simply emailed the list to myself and did an edit.

I do not make any money recommending this plan to you, I merely wanted to share that I thought it was good.  The meals are laid out separately by week and I downloaded them to my computer and now have them to return to.  I have noticed the scale moving down this week, which makes me happy.  I don’t feel hungry, or deprived and I feel like I look forward to both cooking and eating my meals.  Here are two recipes that I enjoyed eating this week.5E61D052-1C6F-4EF7-B01C-F7D8B8E13C6B

Roasted Carrot & Avocado Salad

Ingredients:

  • For roasted carrots
    • 1 pound carrots (assorted colors or just orange ones) peeled and cut into ½ inch pieces
    • ½ tsp ground cumin
    • ½ tsp red pepper flakes
    • 2 garlic, minced
    • ½ tsp salt
    • 1 ½ tbsp olive oil
  • Rest of ingredients
    • 2 small avocados, pitted and sliced or cut into chunks
    • 3 cups arugula or salad greens mix
    • 2 tbsp olive oil
    • ½ lime, juiced
    • salt, black pepper to taste

I followed this lunch recipe pretty much as written, with only two changes.  Instead of arugula, I used spinach and chopped romaine.  Additionally, I only used one avocado as I felt that was enough for us.  The salad had a bit of a kick as written, so either I added too much red pepper or it needs a bit less.  My husband loved the kick, so it was fine, but next time I will use a bit less red pepper.  I measured by eye, so it could be that I added too much.  Always adjust to your personal taste preferences.

Directions:

  1. Preheat oven to 400ºF.
  2. Peel the carrots and cut them into ½ inch pieces.
  3. In a bowl mix the ground cumin, red pepper flakes, garlic, ½ teaspoon of salt and 1 ½ tablespoon of olive oil. Add the carrots and toss to combine.
  4. Spread the carrots into a single layer on a baking sheet lined with parchment paper and roast for 25 minutes or until fork tender. Remove from the oven and let cool slightly.
  5. In a large bowl, place the avocado, arugula or salad greens and warm carrots.
  6. Drizzle with 2 tablespoons of olive oil and lime juice and toss to coat. Season to taste with salt and black pepper.
  7. Divide the salad between serving plates and serve.

This recipe made enough for two to eat salad with ample leftover for next day’s lunch.

ThaiPorkPatties

Thai Pork Burgers

Ingredients:

1/2 lb. minced pork
2 cloves garlic, crushed
2 green onions, finely chopped 2 stalks lemongrass, finely chopped
1 tbsp coriander
1 tbsp fish sauce
1 tbsp honey

I followed the recipe pretty much as written, with just one change.  I was not able to find fish sauce and googled what a substitute could be.  I used coconut aminos in place of the fish sauce, but you can use soy sauce as well if you don’t have that on hand.

Directions:

  1. Heat the grill to medium heat.
  2. Mix all of the ingredients together in a large bowl and stir well.
  3. Using your hand, form 6-8 small patties.
  4. Grill for 4-5 minutes on each side. Serve hot.

I got four nice size patties out of a one pound package or organic ground pork.  This dinner recipe was enough for two with leftovers for lunch the next day.  The patties had a very nice taste.  We topped ours with a spoon of homemade paleo mayonnaise with a pinch of onion powder, garlic and cayenne pepper.

If you try either of these recipes, please let me know how you enjoyed them.  If you have a recipe to share, please leave me a message below.

 

To check out Paleogrubs recipes and meal plan, please visit their site at – Paleogrubs

 

 

Eating vs. Exercise

I’m off the next two weeks and already realize on day two that if I had more time, I’d likely be in better health.  This morning, I got up and went to my usual 5:00 AM class at the gym.  I figured it would be better to do this run based workout session during vampire hours than in the hot sun.  I was the last to finish the six rounds, which consisted of running, jumprope and hang power cleans, but I did them all.  I’ve been working hard at the gym trying to get myself on track again, yet each morning when I step on the scale the numbers are within the same range.  Thankfully, I use the scale daily to ensure I’m not creeping up; but I’d be lying if I said I wasn’t disappointed I’m not trending down rapidly for all the work I’m doing.

I’ve written and reflected on this before, but it’s definitely time to go there again.  While I am seeing some gains in my running pace and measurements, I am not seeing huge gains on the scale.  If I am honest with myself, I need to look to my nutrition because I know that you can’t out exercise a bad diet.  In fact, research shows that about 70% of weight loss actually comes from your dietary choices and only 30% from exercise.  I actually believe that for me exercise matters more than 30%, but there is no denying the impact eating clean has on my weight.  Here is a video that demonstrates this 70/30 theory, but I definitely don’t agree with his statement that “cardio is a joke”.   Cardio to me is an essential component in a balanced workout routine.   – Eating vs Exercise

My food choices really haven’t been too bad, so it’s not totally that, but it is summer and we have been on vacation so there definitely are extra calories being taken in through my beverage choices.  Sorry, but who doesn’t love a nice cold glass of sangria, beer or vodka on a nice hot day.   I’ve also had a hard time maintaining a schedule since we got back from the beach and have hardly been cooking.  I’m not saying we are eating out every day, I wish that were the case, but my intake hasn’t been the most balanced and I’ve not said no to fresh ice cream when offered.

I know what to do and funny, now that I’m off already have the motivation to cook – maybe I need to retire to get healthy.   I love to cook, I just lack motivation when I’m at work all day and I’m tired of spending my entire Sunday in the house meal prepping.  There has to be a better way.  I’ve been researching meal planning options for meals that take 30 minutes or less to cook.  I found many on the Paleo Grubs site and planned my week with easy, healthy meals –  Keep it simple silly is my new mantra.

Today after my workout, I knew I needed a nice healthy breakfast so I came home and cooked a recipe I love.  It’s super easy and super delicious and really hit the spot.  Here’s the link to this delicious breakfast, which I would never have time to make on a work day.  It could be a wonderful weekend treat after a tough workout for you though, so I hope you give it a try.

Sweet Potato Hash & Eggs

I generally follow the recipe as written, but I used white, sweet potatoes just because if it’s orange I think it tastes different.  I know it doesn’t, but since they were available I used the white ones.  Carmelizing the onions is a MUST as it truly enhances the flavor so much and I added a bit of red pepper to the process.  I used hot turkey sausage and boy did they add a nice kick to this mix.  I definitely did not eat all that food, I shared with my husband, the recipe is for two (2).

I’ve written on this topic before as my life seems to keep cycling through the same mess.  If you have time, please read – You Can’t Out Exercise a Bad Diet

I’d love to hear how it’s going for you this summer.  Drop me a line below and please, if you have any quick, easy meals, include a recipe.

Mindset Moves

Long term readers of my blog know that I’ve worked hard to have a positive mindset about myself and my abilities to reclaim my health.  I’ve read and learned a lot and really strive to live mindfully, despite serious injuries and setbacks along the way.  I’ve rebuilt my base more than I care to think about, yet here I am rebuilding it once again.  It’s just the cycle of my life, which flows in ebbs and tides and I’ve learned to ride the waves.

Along this journey, I’ve shared many of my mindset struggles – negative self talk, wallowing in pity following injury, why me mentality, and the list goes on and on.  It’s once again time to pull myself up by my bootstraps and get focused on what I am trying to accomplish.  It has been a life goal to complete the NYC Marathon and I am once again working towards this goal.  I am way behind where I was this time last year in my training, but my mindset is in a good space.  I am most definitely NOT pushing myself to do more than my body is ready for and will NOT suffer another injury doing so.  I will admit to thinking about how I should be running longer by now, but won’t allow myself to go there.  I know that my body is NOT ready for the work and if I push beyond my ability right now I will get injured again.  I also know that my goal is to finish the marathon, no matter how long it takes!

I’ve dialed in my nutrition and really taken the time to learn about the role nutrition plays in reclaiming my health.  I’ve taken an online course to learn about different types of eating (tracking macros, KETO, plant based) to see which best meets my body’s current needs and my goals.   I highly recommend going through this online course at least one time to experiment and track your body’s responses.  I learned a lot about myself in the process and not only related to diet.  Here is the link to this community for anyone interested in learning more – One 3 One  Now that I’ve cycled through this course twice, I am moving on to my next steps.  I signed up for a cooking course to learn how to cook more plant based dishes.  As you know, I love to cook but have been a self proclaimed vegetable hater for far too long.  I hope to learn more  about cooking plant based meals to expand my menu planning.  Here is the link to this online platform – Rouxbe Online Platform   You will find many options there for cooking courses that may appeal more to you.  I signed up for the Rouxbe Membership which will allow me to work through these courses at my own pace.

Working at my own pace is where I’d like to end today.  As an educator, I know that children come to us at all different stages of development.  I know that there are modifications available to meet the needs of each of them.  I also know that sometimes people have implicit bias that shape how they plan and react to certain individuals.  Sometimes, as educators, we offer modifications before we allow students to try the unmodified task.  Sometimes we predetermine and decide that the student needs the modification.  What that does, in my humble opinion, is send the message that we don’t believe in their ability to complete the task as is.  What that does is take away the opportunity for the student to engage in the given task with feedback and modification AS NEEDED along the way.  Truly, it’s the same thing when we engage in exercise.  As a middle aged woman, I know that I am not seen as someone who can do most athletic challenges and I likely can’t at this point in time.  But, there is nothing more disheartening than someone else predetermining that you can’t, before you even try.  I’d like to publicly thank my CrossFit Freshkills coaches, for believing in me and not making me ever feel like I can’t.  Today I’d like to thank Coach Libby Elias, a fellow educator, for her belief that I could indeed complete the four rounds required without a modification.  Her belief was inspirational as I worked through the tough workout.  So, in the spirit of mindset moves, I’d like to ask that we all adopt the mindset of “maybe they can” and not rush to provide a modification before allowing them to try.  Perhaps our students, including middle aged women like me, might just surprise you.  What we say and do matter so much and can have lasting implications on other people’s mindsets, so let’s try to be more mindful of that.

Here’s the link to a few posts I’ve written on this topic:

Mindset Matters

There’s Always Tomorrow

Want to Know a Truth…

On the Road Again

Always happy to connect with readers, so feel free to drop me a line in the comments below.