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Rest Day

12 Jul

rest-day

 

Photo Credit HERE

Let me first just  say, I HATE REST DAY.

Maybe it’s because we live in a world full of hustle and bustle, where there are constantly a million stimuluses pumping into our brains a day.  For example, I don’t know when this happened, but my summer morning routine is usually :Pray- Devotions, check Facebook, check email, look at WordPress Stats, surf Pinterest, make a list of things todo for the day.  I think I’ve gotten pretty efficient, I can do all the above in 20 min {Devotions take longer give or take the day}. But it brings me to the Chicken or the Egg question,  Am I ADD because of this stimulus overload, or was I just born with a firecracker up my bum? I constantly have to multitask. It’s hard for me to focus on one thing at a time. But that doesn’t mean I avoid attempting to quiet my mind. It’s harder for me, but I think it’s essential for everyone to have a rest day- from everything. I intended this post to be about taking a rest day from working out, but the more I think about it, we need to rest from other things as well…

Gimme’ a Break

  • Hard Workouts {Rest days need to be active too, more below}
  • Work
  • Stress
  • Giving { You need to refill your own cup before you can fill anyone else’s}
  • Social Media

Workouts:

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Photo Credit HERE

Rest days from working out are probably the hardest days for me. I feel anxious and irritable when I don’t workout, but I know my body needs a break…otherwise…it will break. I like to remember this quote on rest days, “You do not have a soul. You are a soul, you have a body” – C.S. Lewis. On rest days I try to focus on bettering myself as a person, rather than focus on working out. This is perhaps one reason I don’t like rest days. I try to quiet myself, to be more patient, and to think of others first. I should do this on a daily basis, and I try, but rest days are when I’m really intentional about it.

Active Rest: I can’t lay around. I just can’t. I feel like poo if I do. So for me a rest day is cleaning the house, walking the dogs, and maybe sitting by the lake. Restocking my fridge with Clean foods, and surfing Pinterest for Paleo recipes {or playing mad scientist in the kitchen and making my own recipes}. Usually my Rest Day is Sunday- so I start my day with Church. I love my church. It helps me to get my mind right. I learn a lot about who God is, and I get to spend community time others. It’s really like family time for me. I’ve learned the hard way that if I sleep in, lay around, eat whatever I want and am unproductive on rest days…they turn into rest DAYS, and really bad habits {Have you ever noticed that it’s really hard to start up healthy habits, but super easy to start bad ones}. Some people may not see this as a rest day, but for me it is. I also try to stay off Facebook and my blog on Sundays in order to reconnect with reality. And my walks take me into the woods. I love to be in nature and silence {I do go with my two very protective dogs…Rocky’s part Pitt, and Gracie is part wolf  german shepherd…both diluted with lab}. 

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Work:

Although I truly believe in hard work in your career, you also need at least one day where you don’t work. At. All. This is hard if you are a very motivated person with deadlines and people to please. But you will burnout if you don’t detach yourself. When I started teaching, I think I worked from 20 hour days, 7 days a week, for at least the first marking period. I was terrified with the prospect of summer…”What would I do with myself?” I thought. But it has really been a blessing to be able to take a breath. Near the end of the year I was getting a lot better with leaving work at work. Not great, but better. Ryan called me the “crazy teacher lady”, but as with anything I do, I go all or nothing. Balancing that takes more effort than letting myself be consumed. But when I was consumed, which is the perfect word for how I felt, everything suffered. My laundry…relationships, my body, and my mental health. It’s all about balance {Much easier said than done}.

Stress:

I am a naturally anxious person, so I have had my struggles with stress. In college I would have panic attacks all the time. But I’ve learned how to manage stress in the past few years. Here’s what I’ve learned:

  • Spend alone time with yourself {NO TECHNOLOGY. ALONE TIME!}
  • Find a quiet space in nature and try to be still. I like to pray. If I don’t have the words, I just say the Lords Prayer and try to keep still.
  • Write a list of things that are troubling me, and put them in my God Box.
  • Organize my “Junk Drawers” and listen to positive music {Josh Wilson, Jason Castro, Jamie Cullens, NewsBoys….the music of my childhood:) }
  • Play with my dogs {except they think FETCH is Keep Away}

What I DON’T do {But I use to do…}

  • Reward myself with food
  • Call a friend and vent {not a bad thing, but generally I think this can stir up more negativity}
  • Go shopping
  • Go to a Coffee shop and buy a $6 coffee

Not that all of these are bad {The first one is…you’re not a dog, don’t reward yourself with food} but I’ve learned that for me, they do not help, but perpetuate my stress.

Food:

I know a lot of people like the Body For Life program, and if it works for you, great. But for me, I can’t do cheat days. My IBS and gluten allergy means that I will suffer dearly for even one meal of poor nutrition choices. So for my Rest day with food, I like to make something new and interesting. With all the paleo and clean eating cookbooks and websites, this is pretty easy to do, and I really do enjoy shopping for fresh foods {yes, I’m that annoying girl in the produce aisle squeezing my grapefruit and avocados}.

YOUR TURN

What about you-

What’s you’re Recovery Day like?

What do you do to alleviate stress?

Snack Attack!

7 Jul

Eating Smart

clean snacks

1. Eggs: The incredible, edible, eggs. They are my go to. They have saved me numerous times from the ravenous 3:00pm wall. {Have you experienced that? when you need food NOW and will raid the pantry and eat everything and anything?!}

2. Frozen Fruit: I like frozen grapes and watermelon the best. I have a bad habit of chewing ice, so this helps me overcome that too. I buy fresh, organic fruit, wash it, and toss it in a bowl, throw it in the freezer {without a lid…it takes FOREVER to freeze if you put a lid or seal over it} I’ve even convinced my nieces {ages 4 & 5} that it’s an ice cream treat. Healthy habits start young!

3. Fresh Fruit: Grapefruit is widely known for its effect on metabolism, but it is also high in antioxidants. Read HERE about why you should eat more grapefruit. Other fruits I can’t get enough of lately are strawberries and fresh picked blueberries!

4. Greek Yogurt: Need more protein? Ditch your regular yogurt and switch to low fat Greek Yogurt. With about 20g protein a serving, and calcium for strong bones, you can’t go wrong. I like to put some PB2 and fresh fruit into mine. Again, it’s a pseudo ice cream treat…add a scoop of whey protein for a healthy on the go breakfast!

5. Protein Bites: I’m a huge fan of Quest bars. but they get pricy at about $3/bar. I use to eat one or two a day, but now I save them as treats. I make my own power bites that are vegan and gluten free. You can find the recipe HERE.

6. Protein Shakes: Quick and easy, good after a hard workout, I love protein shakes. Especially in the summer. They are so versatile, you can add nutrients in based on your own needs. I like to use 1 scoop whey protein, 1 handful spinach {I’m popeye for sure!}, 2 tbs PB2 {powdered Peanut Butter}, 1 tbs Stevia, 1 cup ice, and 8 oz water. Again, pseudo ice cream!

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7. Turkey Jerky and Avocado Slices: Yum! Just make sure that your turkey jerky is sulfate and preservative free. This snack is full of protein, omegas, and healthy fats. This is a great snack for that 3pm wall, or pre-workout {just don’t over due it…especially if you’re on your way to CrossFit! whoo..burpees might take on a new meaning…}

8. Carrots and Almonds: One of my favorite combinations. I buy the 100 cal pack natural almonds because I have a tendency to eat the whole bag if I don’t…and often times I will eat the whole bag of baby carrots. During the school year this was a go to for me, since I never really get to sit down and eat, I can just walk around on playground duty with my bag of carrots. My palms actually turned orange, and the kids call me  ‘Mrs. Rabbit’, but that’s fine by me! Much better than eating a bag of chips! It’s also good when you’re craving something crunchy. Also, it’s a superfood, full of health benefits {Maybe this is why I have 20/20 vision!}.

9. Cottage Cheese and Sliced Tomatoes: I have to give credit to Kristin Johnson for this one. I kinda forgot about cottage cheese, but this is a great side for lunch or snack on its own. I sprinkle it with pepper and sea salt.

10: Protein Pudding: This is credited to my friend Kyle Dorsch (Thanks Kyle!) You need chia seeds, whey isolate powder, and almond meal.

PROTEIN PUDDING- {from Kyle}
Ingredients:
Protein of your choice (I use either ON 100% Whey or Promasil by Rival-us). The flavor is up to you but I’m partial to my vanilla.
Almond Meal (Flour)
Chia Seeds
Steps:
1. Mix approximately 1/4 cup to 1/2 cup of chia seeds with double the amount of water. (1/4:1/2 – 1/2:1). Let them soak for about 10 to 15 min or until the chia seeds form a nice “gel” like coating (you may need to stir them to get the floating seeds to soak).
2. Determine your desired amount of protein you want to intake (I use 2 scoops which equals around 53g) of your preferred protein and mix it into the chia seed mixture.
3. Mix an equal amount of almond meal into the chia seed/protein mix (1:1 ratio for protein and almond meal)
4. Stir and enjoy
A few side notes:
– Feel free to soak your seeds over night, so if you workout in the morning they are ready when you get home.
– If you feel the pudding is to “clumpy” or “thick” just add some water and/or seeds until you are happy with the consistency.

Food is Intimate

Our relationship with food is a reflection of our spiritual life. When we are out-of-wack, we tend to “medicate” with food. Think about what you do when you’re happy…do you celebrate with food? When you’re sad..comfort food? what about when you’re lonely or bored? Food is a powerful drug. Unfortunately, if food is your weakness, it’s not as if you can abstain from it like a drug addict or an alcoholic. But chemical and spiritual warfare are at hand if you’re struggling with food.

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Here’s a book that I read that really helped me to understand the link between my diet and spiritual life. Just know that if this is you…You’re not alone. Millions of people struggle with their diet and health. I am not a doctor, but this is why I’m here .I struggled and I have found what works for me, I now live passionately and vibrantly. I want you to too! “Life is too short to spend another day at war with yourself.”

I BLOG         strength through hardship

Shop the Perimeter

23 Jun

Getting Restocked.

If you don’t make a plan, you plan to fail {I am so turning into my mother…}

Last week I practically survived on baby carrots, Spinach Protein shakes, grapefruit, and quest bars.

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Although, it’s healthier than other “on the go” food choices, I really missed cooking in the kitchen. So it was time to get stocked up.

Grocery List

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I love to grocery shop. I consider it prosaic..I love reading food labels, and seeing what’s in season, or if there are any new products out. I spend more money on food than anything else. I buy my clothes at Goodwill, and my food at top quality. It’s worth the trade off. I’m sure you’ve heard of this, but I usually focus on shopping the perimeter of the store when looking for healthy choices. I could never understand why people buy “flavored” items…when you could just eat the real thing (ex: strawberry fruit snacks….Just eat Strawberries people!)

I had to go to a couple stores today to find my beloved Ezekiel Bread…But it’s the only bread I’ll eat. It’s made from sprouts and seeds.

2013-06-23 12.40.04 AND it’s the only “bread” that won’t upset my IBS.

I think you should always try something new too, so tonight I’m going to make “Chicken Sausage”

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I will eat it sans bread of course, But Ryan will eat em’ just like they are hot dogs.

Then I got into the great protein debate…..I LOVE GNC, and I’ve been using their protein powder for a long time. But it does get pricey.

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The ISO-DEFINE tastes amazing, is 150 cal, 4.5g fat, 2g sugar, 9g carbs and 20g protein. It’s also $50 and have 20 serving sizes. Making it $2.50/ shake.

The Designer Whey has 100 cal, 2g fat, 2g sugar, 6g carbs, and 18g protein. It was $21 and 28 servings….making it .75 cents per protein shake….

and the winner was….

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What Protein Powder do you use? I use it everyday, so it really matters to me that I’m putting the best into my body. But at the same time…money matters too. I am joining Lake Effect Crossfit soon, so I need to watch my pennies! With every decision we make, saying YES to one thing, means saying NO to another. So I’am going to be a “frugal foodie” from now on. My main mantra is that you need to eat food. Real food. In the form that GOD made it. So, lets just pray that fruits and veggies remain affordable!

Because this is my attempt to grow my own food:

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Let’s just say that if I had to grow my own food…I’d be dead by now! I seriously eat at least a 1lb bag of veggies/ day….three jalapeños and a few green tomatoes would not even last me past breakfast! God Bless Farmers!!!

I also heard the other day, “Fruit is God’s desert”. I LOVE FRUIT. I do eat it like desert, because it is full of carbs and sugar. I know a lot of people like to go “bananas” with fruit, and claim that it’s a “free food”, but I actually gained MORE weight juicing fruits and eating them in large quantities. So like anything, balance is key. My new favorite is putting grapes in the freezer! They’re like popsicle bites! So good!

I also LOVE 80 cal vanilla greek yogurt with PB2 and fresh fruit. {it’s a taste of heaven on earth!}

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And I will leave you with this little tid-bit for inspiration. I had a friend once tell me that “eating it the most intimate thing we do.” This is so true {think about it for a sec…it effects every cell in our bodies, and it can control how we feel} This being said, you can’t have a good workout without proper fuel. Eat to live. Not Live to eat. Food is power, use it wisely!

health

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