Monday, September 30, 2013

The role of accountability in weight loss

You have heard this before right?  “You are the average of the five people you spend the most time with.” ---Jim Rohn

When you align yourself with others who either have what you want or are working on the same goal as you, you are more likely to head in that same positive direction.  The same goes true for "hanging out" with the wrong crowd.  To reach a goal, inspiration and motivation can mean the difference between success and failure.  Also, just voicing your intentions to those positive influences can give you some accountability.  Ultimately you don't want to let yourself down and that is what is most important, but have you ever let a goal slip by because no one knew about it anyway and so you weren't letting anyone down, except for yourself?

In weight loss, I have heard both sides:  tell everyone and tell no one.  Either can work, but it takes a very self motivated person to stick to a hard core nutrition and exercise plan.  We are human, we slip.  What you do after that 1st slip can determine if you meet your goal sooner rather than later.  Having someone to talk to and knows what you are going through can help you get back in control so much faster.

Just think about all those programs out there that work:  Weight Watchers and Team Beachbody are 2 I can think of that focus on comraderie and accountability through either meetings or Challenge groups.  They have both proven to work and have many success stories. 

See some of the Beachbody success stories in the video below. 

If you are interested in getting healthy this fall, I have opened a Closed FB group for anyone that wants accountability and wants to find motivation and inspiration from others fighting the same battle.  Request to join FB group: Fall For Healthy Foods Again  All positive people are welcome. 

Friday, September 13, 2013

Roasted Chickpea salad

This is a much more complicated salad than I have posted so far this month, but very good if you are sick or think you might be coming down with something.  It is full of Vitamin C, Garlic and everyday vitamins.

Roasted Chickpeas
Ingredient Line Up:

1 can of organic chickpeas (rinsed and drained)
2 tsps of coconut oil
sprinkle of Paprika
sprinkle of cumin
sprinkle of garlic powder
sprinkle of salt
1 garlic bulb
Mix everything together except the garlic bulb.  Wrap the garlic bulb in foil.
Roast everything above at 450 degrees for 15-20 minutes
Salad dressing
Ingredient Line Up:
1/2 TBLS of a lime
1 TBLS of olive oil
1-2 palm fulls of cilantro
(if I had to guess it was probably between 2-4 TBLS)
as much of the garlic bulb as sounds good to you
(cut off the top and squeeze the cloves out)
a slice or 2 of jalepeno (to taste)
2 TBLS of purple onion
Himalayan Salt
Cracked black pepper
Blend until it becomes dressing :)
Basic Salad Assembly:
Lettuce (I used romaine)
Tomatoes (I used Roma)
1/2 an avocado (or to taste)
Roasted Chickpeas (add as much crunch as you want)
Add as much of the dressing above as
Eat and Enjoy of course!

Monday, September 9, 2013

Dream Board

Have you heard this quote? "What would you attempt to do if you knew you could not fail?"
Robert H. Schuller

Have you ever sat down and really thought about what you want in life? It is so easy just to live the day to day and let the world and the chaos decide how we spend our life. What if you took the time to make a list of goals and things you wanted to accomplish and then made a plan to do it? How different would your life be if you designed it?

One of the easiest and most visual way I have found to design your life is by creating a Dream Board. You can get out the glue, magazine and scissors or use one of the many online collage makers.
I used PicMonkey.  Here's what mine looks like:

My dream list:
1. Well adjusted/bright/HAPPY children
2. Be in a workout video
3. Control my Crohns through diet and exercise and prove that a mom of 2 can be super fit, work and enjoy life
4. A happy and long marriage (just celebrated 11 years)
5. Travel the world (Panama down, a million more places left to see)
6. Have a successful fitness coaching business as a Team Beachbody Coach from home and be able to quit my day job (hey, my boss keeps asking if I am really going to return after this baby arrives, might as well make that come true)
7. Pay off house (our only remaining debt)!!!
8. Be a more patient and loving mom (struggling here big time)
9. Get certified in nutrition

"Commitment is doing the thing you said you were going to do long after the mood you said it in has left you" Darren Hardy  
"It is good to have an end to journey toward; but it is the journey that matters, in the end."  Ernest Hemingway
"A year from now you may wish you had started today."  Karen Lamb

So what is on your list? 
I would love to see your boards or lists. 
Today's Stats:
24 weeks, 3 days Pregnant
Workout: 20 minutes on the Arc Trainer and 1 set of heavy dumbells (12 reps) for upper body (bicep curls, tricep rows, shoulder press and chest press)
Vegan Salad. I call this Totally Random Monday Salad:
cabbage, carrots, orange/red/yellow sweet peppers, tomato, avocado, and Four Leaf Balsamic dressing (store bought...had a sick kid yesterday and never made it to the store)

Saturday, September 7, 2013

Asian Slaw

Vegan Salad Challenge Day 6

Kept the veggies simple for this one since the dressing is a little more exciting.  I think this is now my favorite dressing. 

Ingredient Line Up
chopped cabbage (any kind will do)
shredded carrots
1 TBLS sesame oil
1 TBLS Rice vinegar
1 TBLS chopped garlic
1 TBLS almonds
1-2 TBLS cilantro
2 TBLS soy sauce
Pepper to taste

Blend the dressing ingredients up until well blended.  I only used about 1/2 the dressing on my salad. 

Friday, September 6, 2013

Maple Mustard Salad

Vegan Salad Challenge Day 5
I love honey mustard, but honey is not an approved vegan condiment.  Maple syrup, however, does fit the vegan standard.  Turns out there are plenty of maple mustard dressings on the internet.  I combined a few and made the one below.  This is my favorite salad so far.  The dressing is actually really good, although thin.  You could probably blend it in a blender to make it a little thicker or blend up the pecans into the dressing.  Either way, I loved it and dipped the rest of my apple into it when I was finished. 

I have always thought fruit in salad was a little strange but apples are very good and went well with the dressing. 

Ingredient Line Up
lettuce/romaine mix
black olives
diced apple
1 1/2 TBLS chopped pecans
1 TBLS olive Oil
1 TBLS Maple syrup
1 TBLS dijon mustard
1 TBLS apple cider vinegar
Watermelon on the usual!
Can you guess what this is?
Answer:  Medela breast milk container filled with the maple mustard dressing instead. 
As another blogger do what you gotta do! 
Tupperware just doesn't hang out in my house for very long. 
But the problem has been solved.


Thursday, September 5, 2013

Bean Taco Salad

Today's salad creation kept evolving as I was wandering around the kitchen trying to get my lunch together, eat dinner and make sure my toddler wasn't trying to make a run for it instead of eating his dinner. 

It started with just some organic black beans and red kidney beans.  Checking through the spice cabinet I found cumin, Himalayan salt, Paprika and some garlic powder.  Added a pinch or 2 of all of those.  Found some cilantro, jalapenos, and a lime in the fridge so in they went.  My favorite part:  an avocado!  Checking the fridge one more time resulted in some sweet peppers.  Decided on 1 orange, 1 red and 1 yellow.  Added tomatoes and lettuce from the salad bar at work and bam! 

Taco salad would not be complete without chips so I tried Garden of Eatin' for the first time.  Pretty good chip.  I LOVE tortilla chips and these are a good substitute for the less healthy version.

Prior to the salad I got in an upper body workout.  I have been doing Shaun T's Focus T25, but left my desk a little late so I decided to just do upper body on my own.  Quick 15 minute workout and I was off to lunch. 

This salad was super filling. 

Here's the lineup:
1/2 cup black beans
1/2 cup red kidney beans
himalayan salt
Garlic Powder
Sweet peppers
Chips (I chose Garden of Eatin)


All the ingredients are to taste.  Salads need to be easy.  Just dump in some good stuff and leave the measuring for the bakers. 

I put the leftover beans in the freezer and will add to my next batch of taco soup.  No signs of fall or winter here in TX so that will have to wait a little bit longer. 

Wednesday, September 4, 2013

Crazy Salad

Day 3 of my September Vegan Salad challenge

Tuesdays and Thursdays are 1/2 price salad days at work.  They have a pretty good selection so in honor of never making it to the grocery store over Labor Day weekend my salad creation had to come from there. 

Today's salad included:
Crazy lettuce (you know...the curly kind that comes in different colors)
Sunflower Seeds
Black olives
Green and Red Peppers
A splash of Red Wine Vinegar
A splash of olive oil
Salt and pepper
Watermelon on the side

Tuesday, September 3, 2013

Sweet Pepper Quinoa salad

Vegan Salad Challenge Day 2
I needed something simple and saw these sweet peppers at Target today.  I have never had them before so they seemed perfect. 

Quinoa (makes extra for the week)
1 cup quinoa, rinsed
2 cups vegetable broth
1 TBLS dried garlic
1 bay leaf
Per serving of quinoa add:
sweet peppers
1/2 TBLS balsamic vinegar
Mural of flavors (similar to a lemon pepper)
2 TBLS chopped pecans
Cook quinoa in the vegetable broth with the dried garlic and bay leaf.  Once it boils, change to low and simmer for 15 minutes.  Remove from the heat and allow to sit covered for 5 minutes.
Saute or grill the sweet peppers until tender.  Add the pecans and saute for another minute.  Add the sweet pepper and pecans to a serving of quinoa (about 3/4 cup of quinoa).  Drizzle the balsamic vinegar over the top.  Sprinkle with Mural of Flavors and Pepper to taste.

Monday, September 2, 2013

Vegan Salad challenge day 1

September 1 brought 103 temperatures and a full busy day nesting for me.  I cleaned out closets, organized toys, scrubbed floors and toilets and everything in between.  Nice way to spend part of a 3 day weekend don't you think?

The challenge I gave myself for September was to eat a vegan salad every day this month.  Why vegan and why salads?  VeganMoFo is having a month long vegan blogging challenge and I already wanted to try to include more veggies going into fall, so I just decided to combine the two. 

In honor of the heat and it still feeling like summer I went with a fruit salad for day 1.

It is a mix of blueberries, raspberries, blackberries and a green apple with homemade Ultimate Granola, a few frozen grapes, and a drizzle of pure maple syrup for good measure. 

The link to my Ultimate Granola recipe can be found HERE

Pretty tasty. 
Have you challenged yourself for the month?

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