Kimberly's 5 tips to Stay Healthy

2 years ago

1 year ago

Thanksgiving- Brandons super thin face!!

^Me

1.) Eat a Healthy Breakfast- This will help you feel full during your day and it will help you to avoid that mid morning snack. A good breakfast is not a bowl of cereal, muffin, bagel, Fruit and yogurt parfait. You need protein in your breakfast- get back to basics and try Bacon and Eggs, omelets, Sausage or with Christmas coming up- a ham, peppers and egg omelet. I realize it is hard to wake up and make a big breakfast every morning but Bacon can be cooked the night before and preheated in the morning (it will still be crispy and delicious). Avoid sugary and bread filled breakfasts, these will drag you down and make you tired or crash.

2.) Connect with Friends-  I didn't start my healthy kick until I started working with one of my close friends who is a runner. She was always keeping me up to date on her food choices, giving me tips, encouragement and even convincing me that I wouldn't die if I tried to run a 5k. One of our other friends and I signed up for a 5k- ran/ walked it (more walking than running) and then we just kept going. In November we all did the Richmond marathon series together. Our friend did the full, I did the half and our other friend did the 8k. We worked as a team and still support each other constantly through blogs, texts etc.. If it weren't for my group of friends and my amazing husband,  I would not have been able to make a drastic health change in my life. It is important to surround yourself with people who encourage you and try to build you up and occasionally walk or run with you. It is easy to slip up when you know no one will ask you about it. I call my sister at least 3 times a week and check up on her exercise and diet- she knows I am going to check so she keeps trying! Find a Friend, join a running club, join a gym and go to a class!

Kelli and I doing our first Triathalon

3.) Turn off the TV- I Saw shirt during a race that said "It doesn't matter how slow you go, you will still beat the couch potatoes." There is nothing on TV that can't wait and now with the DVR most people have, you can always save your shows. My husband and I quit watching TV- we cut our cable back and are even considering canceling it. Once we started eating healthy, we have so much energy. Now we come home and go for a walk, fix up the house, run, gym, swim etc... It has made a huge impact in our lives- we have great conversations and realized that TV cuts into so much quality time. Maybe you can't cut it out all together- at least cut back- try to make a rule that you can only turn on the TV after you have done some physical activity for 45-60 min. A walk, Vacuum, SEX! Whatever you want- Get up and MOVE before you sit and veg out. You aren't going to achieve your goals from sitting.

4.) Sleep-  This is so hard with our busy American lives- work, meals, cleaning, relationships... Your body needs to rest- This is the hardest rule for me to follow because I am naturally a terrible sleeper. It runs in my family. If I can't manage 8 hours of sleep every night, I try to sleep in late on Saturday or Sunday. This means clearing your schedule to get important sleep that your body needs.

5.) Don't Diet- Being healthy isn't about being on a diet. I haven't been on a diet in a long time and I am losing weight, gaining energy and feeling full and satisfied. In order to succeed and keep weight off, you need to have  a lifestyle change. Don't go on slim fast- you can't afford to live on it. Don't do anything that you can't see yourself doing forever! You need to start making healthy choices in your foods and eliminate some bad choices. Start small and continue to weed out or add in. I started doing Medifast when I first wanted to lose weight. I lost weight on it but realized that I couldn't live like this forever so I went off of it and started to find better ways to eat. Medifast taught me how to control my eating and gave me an idea of what full and hungry felt like. It taught me to eat 5 small meals and 1 big dinner but I just can't afford to stay on it forever. I realized that what works for me to feel healthy is Paleo- I am not saying that I won't ever have cheats here or there but I love the organic, natural eating. My body feels clean, I have energy, I run faster and I am never hungry. I had a friend ask me last night if I counted calories. I said "NOOOOoooo, I eat whenever I want". When you eat Meat, nuts, Veggies, Fruits etc., you don't need to count calories because it flows through your body and you don't ever get stopped up or bloated or a gross feeling. Maybe Paleo isn't for you, try what Amanda is doing and see if the 5 small meals and 1 lean and Green dinner is better. Maybe non of these work for you and you have a better option. Share with us so we can learn from you!

Courtesy of FitBomb.com

I hope you enjoyed my 5 ways to stay healthy- perfect timing for Christmas and New Years.
If you need an accountability person, I am always here to help! Right now I have a few friends that I partner with since I started blogging and I think that it is an awesome way to stay connected. If you ever need a running buddy- I love to run too!!!!

Spaghetti and Meat Sauce

 Going out for a long run or putting in an extra long session at the gym? Your body often feels better when you have a belly full of pasta (before or after). Try this healthier alternative to pasta!

Fresh and delicious. Here I made it with a meat sauce but it also tastes good with butter (grass fed if paleo), salt and pepper. If you aren't on Paleo- try it with some Parmesan cheese.

 

Ingredients:

1  Spaghetti Squash

1 lb. Meat- I used Venison. (You can use chicken, beef, or Turkey)

1 jar Pasta Sauce- I use Classico Tomato and Basil (has all natural ingredients, salt is listed last)

2 Cloves of Garlic, minced

Process~

Spaghetti Squash:

Heat Squash up in Microwave for 1 Minute. Slice in half long ways. (This takes some muscles)

Clean out the seeds and all the membrane (just like a pumpkin).

Lay each half on a cookie sheet, cut side up.

Bake in the oven for 40 minutes-or until fork tender.

Remove and let cool for about 3 minutes.

Take a fork and scrape the squash out- it will come out in long strands like Spaghetti.

Venison Sauce:

In a saucepan, brown venison completely.

Add 2 cloves of mince garlic. Allow to simmer for 2 minutes.

Pour in 1 jar of Pasta Sauce. Allow to simmer until warm.

Plate Spaghetti and pour sauce over top. Serve with spinach salad and Enjoy.

Want a Donut?

Nothing more adorable than Brandon cookin in the kitchen! :)

Brandon came home from his corporate Christmas party with... A DONUT MAKER. I said Brandon, What are we going to do with this, we don't eat donuts~ He said "Oh just you wait, I will make you a paleo donut." Sure enough, Brandon did some research and made some AMAZING Paleo donuts. Courtesy of http://www.pragmaticpaleo.com/ He made these for us and then he took them to the office and shared them with his co-workers. They couldn't believe that they were Paleo. I was so proud of Brandon's baking skills and even more excited to have a donut that I didn't feel (as guilty) eating. YUM! Enjoy!

Brandon's Paleo Donuts
1/2 c. of coconut flour
1/4 tsp Sea salt
1/4 tsp of baking soda
6 eggs
1/4 c 100% organic honey
1 TBS Vanilla
1/2 c. Grass Fed Butter
 Preheat oven to 350F
Blend all the dry ingredients together in a bowl.

Blend in all the wet ingredients into the dry ingredients.

Mix until well-blended.

Fill donut pan circles about 2/3 of the way full with batter.

We used the donut maker and baked them for 6 minutes (or until Golden brown) If you do not have one of these fancy donut makers you could bake them for about 20 minutes on a tray in the oven.

If you are having a Chocolate craving day, try this:  

Chocolate Donuts add to batter:

2 tsp.  unsweetened cocoa powder
1/2 tsp cinnamon

Toppings we used (we were just playing around and trying out a few things):

Toasted coconut flakes

Raw dark chocolate

Melted dark chocolate

100% organic honey

Chopped pecan pieces

Cinnamon and Palm sugar

 

We run on PALEO- donuts!

How to NOT lose weight on Paleo...

1.) Let your husband keep his donut maker from the company gift exchange! (blog to follow soon~Yum!)
2.) Have a cookie party with the Davisons !


Lastnight we had a holiday cookie party with our fellow Paleo friends Wes and Erin and their adorable kids. We got into the holiday spirit and enjoyed a wonderful night of great food, great friends and  delicious Paleo Gingerbread cookies.
We used the recipe from Make it Paleo:

Ingredients:

• 3 c. blanched almond flour

• 1/2 c. molasses (if you have an aversion to molasses, another option would be to use yacon syrup, although the molasses is a key ingredient to getting the classic "gingerbread cookie" flavor and color.)
• 1/4 c. pure maple syrup
• 3 TBS palm shortening (Coconut Oil works fine as a substitute!  That's what we did!)
• 1 TBS coconut milk
• 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/2 tsp ground cloves
• 1/2 tsp ground nutmeg
• 1/2 tsp salt
• 1/2 tso baking soda

Process:

1. Preheat oven to 350.
2. In a sauce pan, heat molasses to a boil.
3. Add maple syrup, palm shortening, and coconut milk to sauce pan. 
4. Stir ingredients until combined, then remove from heat.
5. In a small bowl, combine all dry ingredients.
6. Pour dry ingredients into wet, and mix with a wooden spoon until batter is fully blended.
7. Roll out dough between two sheets of parchment paper, until about 1/4 inch thick.
8. Cut batter with cookie cutters of choice.
9. Bake for 10 minutes on a parchment paper lined cookie sheet.
10. Let cool, decorate as desired, and enjoy. 
 

Making the dough!





Baking Time



Even Baby Joel is enjoying cookie night





Boys getting busy in the Kitchen



For the big cookies we used parchment templates and the kiddo's got to cut them out! CUTE



Enjoying their "Gingy man"





Primal "Gingy men" by: Elliot



What a great night! So glad we have awesome friends in the area :)

Be Encouraged!!!

A little Tuesday encouragement! Today I spoke with Brandon and he said he was sick and going home to take NyQuil and sleep. I went to dinner with some girlfriends and when I came home 4 hours later- Brandon had fixed himself dinner, loaded the dishwasher, cleaned up the house and wired up a new outlet for our new freezer in the garage. I was shocked! The old Brandon would have come home, turned on the hockey game and fallen asleep. I was so encouraged by his energy tonight. This is a testament to a good diet, exercise and a healthy lifestyle, even when you are sick, you are still motivated.





~In the cold winter months, encouragement to get out and move is hard to find. Post these quotes somewhere as a reminder! 

What has motivated, encouraged and kept you going this week? Any advice or ideas to share?

Steak and potatoes (well sort of!)

 Tonight I made Garlic and herb marinated Flank steak, Mashed Cauliflower and Asparagus. This was my attempt at having a hearty steak and potatoes dinner (just like a gourmet steak house, except on my couch watching Christmas movies!!!!!)  The steak was flavorful and juicy, I am in love. Brandon is a steak and potatoes kind of guy and he really enjoyed this meal and has requested to have it more often. I know he was missing potatoes but I think he will be Just Fine.

Garlic and herb marinated Flank Steak

1 1/2 LB flank steak

Olive oil for pan coating

1 large clove of Garlic

1 TBS Sea salt

2 tsp pepper

1 tsp rosmary, basil and thyme


1.) First make the Marinade-

Put herbs, salt and pepper in a bowl, mix well.

2.) Next place Steak in a lightly oiled skillet. (DO NOT TURN ON)
3.) Brush the steak with oil. Next place minced garlic on the steak and brush in all over both side of the steak.
4.) Sprinkle herbs on the steak and continue to brush the marinade all over the steak. Allow it to sit in the pan for 5 minutes soaking up the flavors.
5.) Turn the skillet on low heat (I used 2.5 heat on my stove) allow it to cook on low heat for about 6 minutes on one side. Flip the steak over and allow it to cook for another 6 minutes. 
Then turn the cooking temperature down a little lower and allow the steak to cook to the "doneness" you prefer.
6.) Slice steak into thin strips and plate with mashed cauliflower and asparagus.

Mashed Cauliflower

1/2 a head of cauliflower- washed and dried.
salt and pepper to taste

• Cut florets off of the stem of cauliflower.
• Bring a pot of salted water to a boil and add cauliflower florets. Allow cauliflower to boil for 10 minutes.
• Drain well (I let mine sit in strainer for about 3 minutes)
• Put florets in a food processor or blender. Blend well and add salt and pepper to taste. (Add Garlic if you LOVE garlic)
• This is best served warm so make sure you keep it warm until it is ready to be plated.

Sauteed Asparagus

Asparugus
Salt
1 TBS grass-fed butter

1~ Place butter in a skillet and allow it to melt and coat the pan.
2~Put asparagus in pan and sautee on medium heat until asparagus is tender.
3~ add spices as desired, tonight I just used a little sea salt.

Our Traveling Weekend!

For the first time since we started this blog together, I got to see me sister! She looks fantastic. It is obvious that she is motivated, working out and feeling healthier. I noticed more energy and more self confidence! She was even able to fit into some new clothes and I am so proud of her.
On Saturday morning we got up and went for a 5k run walk together. It was freezing cold but she did a great job. This time was valuable for us because we were able to share our struggles and she was able to ask about some of her 5k running concerns. We didn't run the whole time but we completed the 3 miles in less than 45 minutes by running and walking. We started out small and just did little runs to random mile markers. By the end of the 5k we made a goal to run to my grandparents mailbox and she ended up running past that mailbox to my parents mailbox and then halfway up my parents driveway (about .10miles past her original goal)! I am so proud of you Amanda- 5 weeks ago, you would have NEVER been able to do this.She ran about .75miles of the 3 miles, next time we will try for a full mile! You will be awesome for our race in February.

~Remember that the worlds best runners didn't just wake up one day and say "Hey, I am going to go out and run 26.2 miles" They worked themselves up to it by setting smaller goals and increasing every time they ran. Set goals for yourself and then add a little more each time- even if it is just to run past one more tree, one more house, one more crack in the road!~

Confession: When I first started running a year and a few months ago, I couldn't even run a quarter mile without dying.  My Goal: a 5k! My accomplishment: a half marathon and a triathlon! :)

What is your confession?  What was your goal? What did you accomplish?

Beautiful Blueberry Bread

Traveling can be tricky when you are trying to make a good lifestyle change. Amanda and I were talking and we decided that the best way to stay on track is to bring some of your go to items home. If someone has dessert- make sure you have your own sweet to snack on. It is all about planning ahead and keeping your ultimate goal in mind. *Your goal to be a healthier you!* My last tip- Always pack your workout gear and find new places to take a hike, run or bike if possible.

Tomorrow we head to Maryland to go to visit our family! I made Paleo Crunch, Apple Bran Muffins, packed fruits and veggies and ingredients to make Zucchini Lasagna (per my families request) and I also work on a bread. Normally I make a Blueberry buckle that is to die for (sooo not healthy). This was my attempt to make a healthier alternative to that treat. Hopefully my family will approve.

Beautiful Blueberry Bread

3 eggs

1/2 Cup Honey

1 tsp Vanilla Extract

2 1/2 Cup Blanched Almond flour

1/2 tsp Salt

1/2 tsp Baking soda

1 Cup Fresh blueberries

Directions:

Preheat the oven to 350
1.) Whisk together the eggs, honey and Vanilla.
2.) Add  in the  flour, salt and baking soda
3.) Fold in the  fresh blueberries, carefully so you don't break the blueberries open!

4.) Rub coconut oil on a loaf pan and pour in the batter.
5.) Bake for 40-45 minutes until a toothpick comes out clean.
6.) Cool on a cooling rack for 15min.

Enjoy, these are perfect with a cup of coffee for breakfast or dessert!

Bad picture from my phone but it is delicious to eat!

Coconut flour and Fried Banana and Pecan Waffles

I think we will have Breakfast for Dinner every Wednesday! It seems to give us something to look forward to in the middle of the week! Especially on cold, rainy days! Tonight I made a waffle recipe I have been drooling over since I saw it. This is another one from Make it Paleo cookbook. These were Delicious. A few recommendations when making these though- grease pan well, don't over cook and watch the amount of flour you use- measure exactly! Batter should be runny- add a little more coconut milk or honey if the batter is thick! These were excellent and really filling. I had two with the topping at 6 and I haven't even thought about grabbing a snack!

Coconut Flour Waffles with Pecans and Fried Bananas
Ingredients:

• 1/4 cup coconut flour
• 4 eggs
• 1 tbsp coconut milk
• 1 tbsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp baking soda
• 1/2 tsp honey or maple syrup

1. In a medium sized mixing bowl, blend all ingredients with a hand mixer.
2. Heat waffle iron 
3. Drop batter into center of waffle iron to cover about 3/4 of area. This batter does not expand the way traditional flour waffles do.
4. Waffles are done when they easily separate from the waffle iron, typically 3-5 minutes

 makes 4 waffles

Fried Banana and Toasted Pecan Topping
Ingredients:

• 1 tsp coconut oil
• 1 banana
• 1/4 cup pecans, chopped

1. Heat coconut oil in a non-stick frying pan on medium heat.
2. Slice banana and add to frying pan.
3. Sear banana slices until brown and crispy on the bottom side, then flip.
4. Add pecans to frying pan and lightly toast with the seared banana slices.
5. Top over waffles or pancakes and serve.

Add 100% maple syrup on top and these are a recipe you will surely be craving often!

This was after I had already started eating them! I couldn't wait!

mini~ meatloaf and Cauliflower rice

I hate Cauliflower! I don't eat it raw, cooked or mashed but... I really like cauliflower rice. It is fast and easy to make. I have been wanting to make it for a while so when I made my mini~meatloaf tonight, i thought that these two would pair nicely together! I was right ;)

Mini~Meatloaf

Preheat oven to 350 F

 1 LB. Ground meat ( I used beef)
1/2 green pepper, chopped finely
2 cloves of Garlic, minced
7oz. of salt free tomato sauce
1 egg
sea salt and pepper to taste

1.) Put all ingredients in a large bowl. Stir well.
2.) Fill medium size muffin pan 3/4 of the way up with    meatlof.
3.) Brush with a little left over sauce.
4.) Bake for 20 minutes.

Cauliflower Rice

1/2 head of cauliflower
1 TBS coconut oil (any oil will do but I use coconut for Paleo)
1 clove garlic, minced
1tsp Sea Salt
1tsp Pepper
1 tsp Rosmary

I used half of a head of Cauliflower to serve 2 people. It was enough for 4 servings!

1.) Wash cauliflower and de-root it.
2.) Cut it in half and place florets in a food processor. Grind it until it is a small rice consistency.
3.) In a skillet add oil and garlic. Allow to saute for 3 min.
4.) Add Cauliflower rice to the skillet and allow to Saute for 5 more minutes. Mix often and do not let it brown.
5.) While the rice is cooking you can add fresh seasonings. I chose to add Pepper, Rosmary and Sea salt.   *You could add 1/2 a chopped onion, ginger, parsley, chives- whatever you enjoy!*

This is, believe it or not, almost a buttery flavored rice! ENJOY!

Zucchini Lasagne

Comfort food is a must when you are feeling under the weather. Being a school teacher, this is too common for me in the Winter months of cold, tissues and snotty 6 year olds! I just needed something warm to eat tonight.
We made  Zucchini Lasagne
Ingredients:
2 yellow zucchini's sliced very thin. (you can use green as well)
1 1/4 Cup Sliced Mushrooms (Optional)
1 LB. of ground meat (I used turkey)
3 cloves of Garlic, minced
1 small green pepper, Chopped
1 small onion, chopped
1 can of tomato paste (6 oz.)
1 can of tomato sauce (15oz.)
1 TBS fresh parsley
1 TBS fresh basil
1 TBS oregano
Sea salt and pepper to taste

*If you are in a hurry- you can use a jar of pasta sauce rather than the last 5 ingredients. Go for one with the most natural ingredients and one that has no salt or salt listed towards the end of the ingredient list. We like Classico tomato and Basil.

1.) Brown ground meat in large skillet on medium heat, stir often.
2.) Add Peppers, onions and Garlic to the meat and allow to simmer for 5 min.
3.) Stir in tomato paste and sauce, fresh herbs and salt and pepper. Continue to stir often.
4.) Bring sauce to a light boil, remove from heat.
5.) Grease a 9"x13" baking dish. (Paleo- use coconut oil)
6.) Place a thin layer of meat sauce (1/2 inch) in the dish.
7.) Layer Zucchini (and mushroom if desired) over sauce, and repeat, alternating layers.
8.) Cover with tin foil.
8.) Bake at 325 F for 15 minutes, remove foil, increase temperature to 350 and bake for another 15min.

Ground turkey, peppers, garlic and onion

Garlic and Zucchini

Ready to be baked!

Enjoy with a nice Salad!

13 lbs and COUNTING

Friday, I had to go to the drs and weighed myself... Lost three more pounds. Which adds my weight loss to 13 pounds. I can mostly see it in my face and a little around my waist. Kimberly keeps telling me to take my measurements, and everytime I forget. Need to remember to do that! The best thing is, I got up to get ready for church. Thinking of something to wear and thought to myself, ah... What the heck, pull out those PRE-PREGNANCY/MAGGIE jeans and try them on. In the back of my head, I kept thinking... Dont be upset Amanda if they dont fit yet, you just had Maggie 5 months ago. Breathe, Breathe, Breathe. THEY FIT!! WOOOO! Still could loose an extra few pounds in my BOOTY, but they fit! So, am loving this LIFE CHANGE! I feel so good. Feel refreshed everytime I get up in the morning. I dont feel tired throughout the day, I mean I do, but think thats more because of the princess :) Cant wait to do this 5k with Kimberly! Thanks for all the encouraging words and thoughts and prayers!

Welcome December! All I want is chocolate...

Tis the season... For holiday parties, treats galore and the chocolate cravings! Don't let December be a weight loss failure. Here are some treats and ways to stay in shape, eat chocolate and continue to lose or maintain all of your hard work. This weekend I had 3 challenges: 2 were parties at our home and the 3rd was eating out. Here are some strategies I used.
 1.) I hosted the two parties and provided the dessert and had my guests bring snacks they wanted to have. This was helpful because I made a paleo chocolate treat- recipe to follow below. I had fruit and nuts and chocolate cake readily available for our snacking needs.

 2.) I have been packing lots of snacks like nuts and trail mix. In my trail mix I put Cashews, almonds, 75% Dark chocolate chunks, sunflower seeds and pumpkin seeds. Be careful with store bought trail mix- they are high in sodium.

 3.) Don't deprive yourself of a small treat like sugar free pudding (if you aren't on paleo), a little piece of dark chocolate, Dark chocolate pomegranates (if not on paleo), or a little bit of melted dark chocolate on fresh fruit.

 4.) Eating out: We went out to eat with friends this weekend and the best strategy we used here was to review menus in the area before we chose a place to eat. Brandon used his smart phone to pull up a few options. We chose to eat at Ruby Tuesday and take advantage of their salad bar. For my Paleo friends- this is a great restaurant for Paleo choices- I had Salad bar and Dry rub ribs with spaghetti squash and green beans. Lots of food and lots of good choices. Try to go to restaurants that list the caloric intake or ingredients on the menus. AVOID fast food!!!! If you are out holiday shopping all day, pack snacks of eat one big meal and grab a salad for a snack.

 5.) Get out and MOVE!!! Sign up for some holiday races/walks on http://www.active.com/ . Go for an evening walk and checkout holiday lights, research things to do in your hometown and try to find events that you can do and walk around to do. 

We worked for chocolate today and that is what life is all about!!!

This weekend I went to Leesburg, VA first Friday event. This is a downtown event where you walk around and look in the little shops, try wines and treats and see the Christmas decorations and enjoy an evening with friends. I also ran a race called "Run for Chocolate" on Saturday morning.







What has been keeping you going this December? What challenges have you faced? What are your strategies to keeping up with your life style changes?

Try these Almond Fudge cake (Gluten free and Paleo approved)

Ingredients:

1 cup coconut oil  5 oz. Bittersweet baking chocolate   1 cup pure maple syrup   1/4 cup cocoa powder  4 eggs  1 tsp salt  2 tsp Baking soda    12 oz almond butter  1/4 cup coconut flour

1.) Combine coconut oil, baking chocolate and maple syrup on low heat in a saucepan until all is melted. (Remove from heat)

2.) Add in cocoa powder, stir until  mixed well.  Allow to cool completely.

3.) Preheat oven to 350 F.

4.) In medium mixing bowl- mix Eggs, salt, baking soda, and vanilla. (blend well)

5.) Add in Almond butter and blend

6.) Slowly add in melted chocolate (blend), Add in coconut flour and blend until mixture is evenly combined.

7.) Pour batter into a lightly greased 9" x 13" baking dish.

9.) Bake cake for 30 min. or until toothpick comes out clean. Don't over bake- I set my timer for 20 min and then carefully watched it for the last 10 minutes of cooking. Over baking will result in dry cake.

10.) Serve with fresh strawberries or Fresh fruit. ENJOY!!!

Recipe compliments of food lovers Make it Paleo cookbook- listed as Almond Fudge Brownies