Why, yes! Yes we did.
What better day to work out when you know you're going to be gorging yourself that afternoon?
For the past several years Zach and I have held our own Thanksgiving 5Ks. We live near Dallas, which has a huge Turkey Trot run on Thanksgiving morning, but between fighting the crowds and our own two kids, we choose to have our own "Un-Turkey Trot" on the school's track. That way we can get our run in, the kids can ride their bikes and run around on the infield, and we can make it home in time to get cooking.
This year we invited our Wednesday Workout crew to walk or run with us that morning. Maybe that's what jinxed our weather? Thursday morning we woke up to a temperature of 68 degrees. By 8:30 (our designated meeting time) it was 48 degrees and raining. Yuck! I don't do running in the rain, and neither do the kids.
But we still wanted to exercise, so we drove up to school. We stopped by the track, and low and behold someone took us up on our offer! Zach's administrative assistant and two other people she invited were bravely doing laps on the track in the cold weather.
So we invited them to come up to the gym with us, where we planned on doing some sprinting. They gratefully accepted! Zach and I spent about 30 minutes doing some high knee running, suicide drills, and running stairs. The kids spent the time running around the gym and playing with balls. It was great to do a different kind of workout that pushes your legs, and it made me feel not quite so bad when I got up for a second round of food that night at Thanksgiving dinner.
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday Nutrition Tip of the Week
Winston Churchill said, "He who fails to plan is planning to fail."
When I first got married, I'd often go to the grocery store with no particular plan besides getting some food for the week and crossing that chore off my list. That way of thinking often doomed my new husband and me to dinners of tuna sandwiches, scrambled eggs, and cereal (in that order).
Before long I figured out that I needed a plan for the week before I stepped into the store. Otherwise I was spending money on random things that wouldn't make a meal, much less a healthy one.
So I invested in a magnetic dry erase board that sticks to our refrigerator. Each week on the night before I do grocery shopping, I sit down with my dry erase board, a sheet of paper, and a few of my cookbooks to figure out the weekly menu.
I pick out the meals, see which ingredients are already in my pantry and which ones should be added to my list. Usually only every other day has a meal listed on it -- the other days are labeled "Leftovers!" I take that list into Wal-Mart and do not stray from its contents. (It's a good way to keep on budget, as well.)
Instead of having to think up "What's For Dinner" every night of the week, it's nice to just think of it once. And that plan is what keeps us from having to make a run to Chick Fil A (or the like) because I didn't have everything I needed to make dinner.
Don't fail to have a menu for the week! Think up some healthy meals to fix, list out the ingredients, and buy them at the store so you're not caught shorthanded.
When I first got married, I'd often go to the grocery store with no particular plan besides getting some food for the week and crossing that chore off my list. That way of thinking often doomed my new husband and me to dinners of tuna sandwiches, scrambled eggs, and cereal (in that order).
Before long I figured out that I needed a plan for the week before I stepped into the store. Otherwise I was spending money on random things that wouldn't make a meal, much less a healthy one.
So I invested in a magnetic dry erase board that sticks to our refrigerator. Each week on the night before I do grocery shopping, I sit down with my dry erase board, a sheet of paper, and a few of my cookbooks to figure out the weekly menu.
I pick out the meals, see which ingredients are already in my pantry and which ones should be added to my list. Usually only every other day has a meal listed on it -- the other days are labeled "Leftovers!" I take that list into Wal-Mart and do not stray from its contents. (It's a good way to keep on budget, as well.)
Instead of having to think up "What's For Dinner" every night of the week, it's nice to just think of it once. And that plan is what keeps us from having to make a run to Chick Fil A (or the like) because I didn't have everything I needed to make dinner.
Don't fail to have a menu for the week! Think up some healthy meals to fix, list out the ingredients, and buy them at the store so you're not caught shorthanded.
***************
We eat a lot of sweet potatoes at our house. Not sweet potato casserole -- that yummy stuff with the brown sugar and pecans on top that we just at for Thanksgiving. Just sweet potatoes.
They're lower on the glycemic index than white potatoes (meaning they don't make your blood sugar spike), plus they're high in fiber, and are a good source of potassium and Vitamins A, C, and B6.
I bake them in the oven like a regular baked potato, and then peel the skins off and mash them up (it's easier to serve the kids that way).
But sometimes sweet potatoes can be kind of dry and sticky. I don't want to saturate them with butter (which sort of negates their healthiness), so I mix in about a half cup of unsweetened applesauce, a pat of butter, and about two teaspoons of cinnamon. It improves their consistency a bunch, adds natural sweetness (through the applesauce), and the cinnamon adds a nice spiciness, too.
Sweet potatoes are a great choice for kids, because they won't believe that a vegetable can be so sweet tasting. Give it a try sometime!
Wednesday, November 24, 2010
My Kids Ate Tofu and Lived to Tell About It
Last weekend we had a "first" at our household: our first tofu. And we all survived! Even the kids -- or maybe I should say "kid," because Drew eats nearly everything I put on his plate and Kate eats nearly nothing.
Zach was conveniently absent on a hunting trip for this "first." I told him awhile back I was thinking of trying it, and he said that (although he's been a real champion of healthy eating around here), he didn't know if he could "go that far." I guess everyone has their limits. But my poor, innocent children have no idea what tofu is, so they were fair game for my experimentation.
My first order of the day was to find out where in the heck you even locate tofu at the store. After consulting with my grandmother-in-law's new husband, I found out that it is in the refrigerated part of the produce section.
For the uninitiated (like myself), tofu is also known as soybean curd (gross! no wonder it's under an assumed name), and is made by curdling fresh, hot soymilk with a coagulant. It's high in protein and is a good source of vitamin B and iron. It looks like a giant block of greasy white cheese.
For my first tofu experience, I was cooking Deceptively Delicious Tofu Nuggets. It called for the nuggets to be rolled in a broccoli or spinach puree before rolling them in bread crumbs, but that green stuff would be a dead giveaway that these were no ordinary nuggets, so I used butternut squash puree.
Breading these suckers was an annoying chore. I ended up just dumping the puree and the bread crumbs on top of it.
Then I fried them in olive oil.
Frying them went O.K., but a lot of the breading fell off. When I made the kids' plates, I made sure to give them the most evenly breaded nuggets.
Here's a trick question: how many vegetables are represented on this plate?
Looks like just one, right? Peas. But there are actually three here: peas, butternut squash (in the batter of the tofu nuggets), and cauliflower (in the "butter/cheese" sauce of the whole wheat penne pasta. There's also a little homemade pesto from my basil plant, but I didn't count that).
Drew was skeptical at first, but he ate them! And I ate mine, too. It was very cheesy in texture, and tasted just like crunchy butternut squash. That's what I keep hearing about tofu, that it takes on the flavor of whatever it's cooked with. I wasn't crazy about it, but I wasn't repulsed. I'm not averse to trying a few more recipes out. Maybe I can even sneak some onto Zach's plate.
Happy Thanksgiving, everyone!
Zach was conveniently absent on a hunting trip for this "first." I told him awhile back I was thinking of trying it, and he said that (although he's been a real champion of healthy eating around here), he didn't know if he could "go that far." I guess everyone has their limits. But my poor, innocent children have no idea what tofu is, so they were fair game for my experimentation.
My first order of the day was to find out where in the heck you even locate tofu at the store. After consulting with my grandmother-in-law's new husband, I found out that it is in the refrigerated part of the produce section.
For the uninitiated (like myself), tofu is also known as soybean curd (gross! no wonder it's under an assumed name), and is made by curdling fresh, hot soymilk with a coagulant. It's high in protein and is a good source of vitamin B and iron. It looks like a giant block of greasy white cheese.
For my first tofu experience, I was cooking Deceptively Delicious Tofu Nuggets. It called for the nuggets to be rolled in a broccoli or spinach puree before rolling them in bread crumbs, but that green stuff would be a dead giveaway that these were no ordinary nuggets, so I used butternut squash puree.
Breading these suckers was an annoying chore. I ended up just dumping the puree and the bread crumbs on top of it.
Then I fried them in olive oil.
 |
| It kinda looks like nuggets! C'mon, it looks like nuggets, right? |
Here's a trick question: how many vegetables are represented on this plate?
Looks like just one, right? Peas. But there are actually three here: peas, butternut squash (in the batter of the tofu nuggets), and cauliflower (in the "butter/cheese" sauce of the whole wheat penne pasta. There's also a little homemade pesto from my basil plant, but I didn't count that).
Drew was skeptical at first, but he ate them! And I ate mine, too. It was very cheesy in texture, and tasted just like crunchy butternut squash. That's what I keep hearing about tofu, that it takes on the flavor of whatever it's cooked with. I wasn't crazy about it, but I wasn't repulsed. I'm not averse to trying a few more recipes out. Maybe I can even sneak some onto Zach's plate.
Happy Thanksgiving, everyone!
Monday, November 22, 2010
Monday Nutrition Tip of the Week
I've been writing in this blog for several months now, and it occured to me that the posts about food and nutrition far outnumber the ones about exercise. Maybe that's because we exercise once a day, but eat 3-5 times a day? I think it's because for us, exercise is a given -- some might say a "necessary evil" (although I don't think it's evil -- I enjoy it), but there are so many ways you can go wrong or right with food. It can derail your health, or it can enhance it. Healthy eating takes planning, creativity, and discipline. In truth, it's probably harder than exercise.
*************
Beachbody always has great articles and newsletters about exercise and fitness. Last week one of them caught my eye, so I thought I'd share it here. It was entitled "8 Foods to Boost Your Metabolism."
The article is quick to point out that there is no such thing as a miracle food. If you don't exercise, don't get enough sleep, and don't have a well-balanced diet, these foods aren't going to magically transport you to some calorie-burning fantasy land. It's just that if you're already doing the right things, these foods will do some heavy lifting for you, too.
(Tangent: another thing I appreciate about Beachbody is how they are about the only "infomercial" company that doesn't subscribe to gimmicks and/or quick fixes. Take the P90X commercial, for instance. While all the other "weight loss" ads tout their 10-minute solutions for flatter stomachs and exercise-free weight loss through vibrating machines strapped to your belly, the P90X ad basically says, “Hey, you’re gonna work your tail off for 90 days. It’s going to hurt! And you’ll be a better person for it. Get off your butt and get started!” End tangent.)
O.K., back to the 8 wonder foods. (Food descriptions taken directly from Beachbody article.)
1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
Do I eat it? Um, sorta. I'm doing better here. The other week I fixed tilapia, and I have come to really like salmon. Other than that, I take my Omega 3 capsule every morning.
Do I eat it? Um, sorta. I'm doing better here. The other week I fixed tilapia, and I have come to really like salmon. Other than that, I take my Omega 3 capsule every morning.
2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
Do I eat it? I am doing so much better in the leafy green department. Spinach is now a staple in our household, and I have a collard green recipe that I love.
Do I eat it? I am doing so much better in the leafy green department. Spinach is now a staple in our household, and I have a collard green recipe that I love.
3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
Do I eat it? That's an easy one: yes. I do my best to grow as many as I can each summer.
Do I eat it? That's an easy one: yes. I do my best to grow as many as I can each summer.
4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
Do I eat it? Yup, I have frozen blueberries after every workout in our recovery shake concoction.
Do I eat it? Yup, I have frozen blueberries after every workout in our recovery shake concoction.
5. Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
Do I eat it? Yes! Don't let the deceptive labeling practices lead you astray. I've also been really surprised at how much I like wheat pasta.
Do I eat it? Yes! Don't let the deceptive labeling practices lead you astray. I've also been really surprised at how much I like wheat pasta.
6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
Do I eat it? Not consistently, but I have been known to spice up a few dishes now and then.
Do I eat it? Not consistently, but I have been known to spice up a few dishes now and then.
7. Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
Do I drink it? As of three weeks ago, yes. I've never been a tea drinker, but decided to give it a try. While I do still think it basically tastes like dirt water, the nice hot beverage in the morning has grown on me.
Do I drink it? As of three weeks ago, yes. I've never been a tea drinker, but decided to give it a try. While I do still think it basically tastes like dirt water, the nice hot beverage in the morning has grown on me.
8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
Do I drink it? Sometimes. Usually my water comes from the refrigerator, so I wouldn't necessarily call it ice water. I struggle with adequate water consumption, so if I drink any water at all, I figure I'm ahead of the game.
The article closes by reminding us that a good night's sleep and evenly spaced meals are great for your metabolism, too.
Do I drink it? Sometimes. Usually my water comes from the refrigerator, so I wouldn't necessarily call it ice water. I struggle with adequate water consumption, so if I drink any water at all, I figure I'm ahead of the game.
The article closes by reminding us that a good night's sleep and evenly spaced meals are great for your metabolism, too.
Tip of the week: try to add some of these good foods to your diet!
Friday, November 19, 2010
Why the Wal-Mart Checker Hates Me
I do my grocery shopping on Thursday mornings, and, as all the health gurus suggest, I try to spend most of my time in the produce section. I think that's why yesterday I literally saw the checker's face turn from a friendly Wal-Mart smile to something of a grimace when I rolled my cart into her line.
Maybe it's my reusable grocery bags that they seem to hate, but I think it's more likely something to do with my 15 bags of produce.
I can imagine the voice in the checker's head: "Oh sheesh. Here comes that produce lady. Can't she buy something with a bar code already?"
Maybe it's my reusable grocery bags that they seem to hate, but I think it's more likely something to do with my 15 bags of produce.
I can imagine the voice in the checker's head: "Oh sheesh. Here comes that produce lady. Can't she buy something with a bar code already?"
Thursday, November 18, 2010
Confession
You guys, I have a confession.
I bake cakes.
Sugar- and fat-laden, buttercream-topped cakes. I even have a whole other blog to write about the cakes I bake.
I am well aware of the hypocrisy of simultaneously maintaining a fitness/nutrition blog and a cake blog. It's just...not right. But long before I was interested in eating healthy, I was interested in eating cake.
A few years ago I took a cake decorating class with a friend, and discovered that I liked decorating cakes, and also that I was pretty good at it. Zach works at a school where there is always some reason to celebrate with cake, so for awhile I had a pretty nice cake business going. And when I didn't have any official business, I'd make about a cake a month and send it up with him just to keep my decorating skills sharp.
But after awhile, I started to feel guilty. Sending these cakes up to school was definitely making me part of the problem.
Let's not even talk about the cake -- the icing is astounding in its unhealthiness. I mean, take a look at the base:
That's straight-up Crisco, butter, and cream cheese. An unholy trifecta of artery-clogging goodness. Just mix that up with four cups of powdered sugar and you've got yourself some icing. And that's just to frost the cake! I make another half batch of decorator icing (pure Crisco and two more cups of sugar) to make the cake look pretty.
I don't mean to ruin cake for everyone, and don't actually think I can. I know exactly what goes into these cakes, and you know I'm still in there licking the beaters. But I sure do feel guilty about it! Maybe all this Beachbody, P90X-ing stuff is just my way of absolving my cake sins.
For now, I'm not giving up the cake decorating or the exercising. However, I will resolve not to make a cake unless it's for a very special occasion (and "Friday" does not count).
I bake cakes.
Sugar- and fat-laden, buttercream-topped cakes. I even have a whole other blog to write about the cakes I bake.
I am well aware of the hypocrisy of simultaneously maintaining a fitness/nutrition blog and a cake blog. It's just...not right. But long before I was interested in eating healthy, I was interested in eating cake.
A few years ago I took a cake decorating class with a friend, and discovered that I liked decorating cakes, and also that I was pretty good at it. Zach works at a school where there is always some reason to celebrate with cake, so for awhile I had a pretty nice cake business going. And when I didn't have any official business, I'd make about a cake a month and send it up with him just to keep my decorating skills sharp.
But after awhile, I started to feel guilty. Sending these cakes up to school was definitely making me part of the problem.
Let's not even talk about the cake -- the icing is astounding in its unhealthiness. I mean, take a look at the base:
That's straight-up Crisco, butter, and cream cheese. An unholy trifecta of artery-clogging goodness. Just mix that up with four cups of powdered sugar and you've got yourself some icing. And that's just to frost the cake! I make another half batch of decorator icing (pure Crisco and two more cups of sugar) to make the cake look pretty.
 |
| Here's the cake that sparked this post. Made it last night. |
For now, I'm not giving up the cake decorating or the exercising. However, I will resolve not to make a cake unless it's for a very special occasion (and "Friday" does not count).
Tuesday, November 16, 2010
Words of Wisdom from Larry Zimberg
Last Saturday I attended Beachbody's Game Plan Training event in Fort Worth. The Game Plan is a ten-point business plan that Beachbody encourages coaches to follow in order to make their business a success.
The audience was full of prospective, new, and veteran Beachbody Coaches of all ages and sizes. Some were at the beginning of their commitment to lose weight and get healthy, and others had been doing P90X or another program for years.
The training was hosted by Larry Zimberg, Beachbody's National Game Plan Director. He gave a great, practical training on how to talk to people about health, fitness, and Beachbody's products. And I dug his pearl-snap shirt with holey jeans and flip flops. He was the perfect Californian.
Along with some valuable business advice, Larry was full of facts and wisdom that made me both laugh and think about life in general. Many of them can apply to any situation, so I thought I'd share a few of them.
First, a few facts:
The audience was full of prospective, new, and veteran Beachbody Coaches of all ages and sizes. Some were at the beginning of their commitment to lose weight and get healthy, and others had been doing P90X or another program for years.
The training was hosted by Larry Zimberg, Beachbody's National Game Plan Director. He gave a great, practical training on how to talk to people about health, fitness, and Beachbody's products. And I dug his pearl-snap shirt with holey jeans and flip flops. He was the perfect Californian.
Along with some valuable business advice, Larry was full of facts and wisdom that made me both laugh and think about life in general. Many of them can apply to any situation, so I thought I'd share a few of them.
First, a few facts:
- Right now, 2/3 of Americans are overweight.
- Beachbody has 240 hours of advertising on television every day. (Pretty nice for Beachbody Coaches trying to promote the products!)
- 73% of people who order Shakeology keep it.
- Beachbody needs 1 million coaches to handle the volume of customers it expects to have in the upcoming years.
Now, some words of wisdom:
- "People want to rain on your parade because they don't have a parade of their own."
- "Managing people never got anyone to do something they weren't going to do anyway."
- "Success is a ladder, not a couch."
- "Fear is the thief of your dreams."
- "Ignorance on fire is better than intelligence on ice."
- "There is not one path to failure, and another path to success. You have to pass through failure to get to success."
- "You can have excuses, or you can have success. You can't have both."
I continue to be impressed with Beachbody's mission to help people live healthier lives. They encourage their coaches to challenge themselves both physically and mentally -- the eighth step of the Game Plan is "Commit to Personal Development" by reading books and listening to audio CDs (otherwise knows as "Drive Time University").
Of course this is a business, and Beachbody stands to make a lot of money through its sales of exercise programs and nutritional supplements. But everyone has to make money -- I think helping people who are struggling with nutrition and exercise, and hopefully helping them live a fuller life because of it, isn't a bad way to do it.
Of course this is a business, and Beachbody stands to make a lot of money through its sales of exercise programs and nutritional supplements. But everyone has to make money -- I think helping people who are struggling with nutrition and exercise, and hopefully helping them live a fuller life because of it, isn't a bad way to do it.
*********
Signing up to be a Beachbody Coach usually costs $39.95, but that fee has been waived until Dec. 31, 2010. If you want to be a part of my team and help people "Bring It!" -- and also get a 25% discount on everything Beachbody -- visit my site at www.beachbodycoach.com/coachsusanh. Just hit the Coach button to read more about it.
Monday, November 15, 2010
Monday Nutrition Tip of the Week
We're just 10 days away from Thanksgiving! I know that from my calendar, and also from my produce section at the grocery store. A couple weeks ago they started stocking fresh cranberries!
I have liked cranberry sauce for as long as I can remember. Long before I even thought about trying any of the other Thanksgiving delicacies -- sweet potatoes, stuffing, gravy -- cranberry sauce would occupy a good three-quarters of my plate.
It was a good 31 years before I gave much thought to the fact that cranberry sauce came from, like, an actual fruit. That it probably didn't spring from nature in a can-shaped tube that made a pleasing shlurp sound as it exited the can and hit the bowl.
Nope, cranberry sauce comes from cranberries, and they are seriously good for you! High in vitamin C and fiber, cranberries are also well-known for their antioxidants, which have an anti-bacterial effect on the body. That's why you always hear people talking about drinking cranberry juice to ward off urinary tract infections.
Last year I came across a recipe for homemade cranberry sauce, and it looked really simple. My experience says that if store-bought is good, homemade is usually better, so I decided to give it a go. All I had to do, the recipe said, was buy a bag of cranberries, throw some water, sugar, and cranberries in a pot and cook them for a few minutes. So I did, and it was good!
I was excited when I saw the bags of fresh cranberries a few weeks ago.
I wanted to see if I could make homemade cranberry sauce without the 1 cup of white granulated sugar that the recipe calls for. Cranberries are naturally very tart, so you can't just go reducing the sugar all willy-nilly. You've got to find a way to get some sweetness in there without relying on sugar.
For my first batch, I simply reduced the sugar by half, and used brown sugar instead of white. The result was some pretty tart cranberry sauce.
For my second round, I decided to mix it up. Instead of water, I used apple juice. Then, I replaced the sugar with 2/3 cup of this:
I've been using this on everything lately! In my oatmeal, fruit-based syrup, etc. It's about one and a half times sweeter than sugar, but has a low glycemic index. That's a fancy way of saying that it doesn't cause a spike in your blood sugar like regular sugar does.
While I was heating the 1 cup of apple juice and 2/3 cup agave nectar, I added some cinnamon and just a dash of ground cloves. Also some vanilla, because I think vanilla makes everything better.
When it started to boil, I added the cranberries. To complement the apple juice, and add even more sweetness, I grated up an apple and added some raisins, too. Here's how it looked:
Cooking cranberry sauce is like a mini Fourth of July right in your kitchen. As soon as the cranberries get hot enough, they start exploding! O.K., exploding is a little dramatic, but they do pop and it makes a fun sound. All you do is wait for about 2/3 of the cranberries to explode, then transfer the cranberry sauce to a bowl and refrigerate it for a few hours. It's really runny when you take it off the heat, but the pectin in the berries makes the sauce gel as it cools.
My second round of cranberry sauce turned out so well. Plenty sweet, and the cinnamon and cloves were a great addition, too. I've been having it for dessert for a few nights now!
So the Monday Nutrition Tip is three-fold:
1) Cranberry sauce comes from an actual fruit!
2) You can make a low-sugar version of cranberry sauce at home.
3) Cranberries are good for you! Try to eat them more than just Thanksgiving day.
************
Edited to include a more handy recipe (for those that don't want to extract a recipe from the post!)
(Agave nectar can be found at Wal-mart in the cereal aisle next to the real maple syrup.)
I have liked cranberry sauce for as long as I can remember. Long before I even thought about trying any of the other Thanksgiving delicacies -- sweet potatoes, stuffing, gravy -- cranberry sauce would occupy a good three-quarters of my plate.
It was a good 31 years before I gave much thought to the fact that cranberry sauce came from, like, an actual fruit. That it probably didn't spring from nature in a can-shaped tube that made a pleasing shlurp sound as it exited the can and hit the bowl.
Nope, cranberry sauce comes from cranberries, and they are seriously good for you! High in vitamin C and fiber, cranberries are also well-known for their antioxidants, which have an anti-bacterial effect on the body. That's why you always hear people talking about drinking cranberry juice to ward off urinary tract infections.
Last year I came across a recipe for homemade cranberry sauce, and it looked really simple. My experience says that if store-bought is good, homemade is usually better, so I decided to give it a go. All I had to do, the recipe said, was buy a bag of cranberries, throw some water, sugar, and cranberries in a pot and cook them for a few minutes. So I did, and it was good!
I was excited when I saw the bags of fresh cranberries a few weeks ago.
I wanted to see if I could make homemade cranberry sauce without the 1 cup of white granulated sugar that the recipe calls for. Cranberries are naturally very tart, so you can't just go reducing the sugar all willy-nilly. You've got to find a way to get some sweetness in there without relying on sugar.
For my first batch, I simply reduced the sugar by half, and used brown sugar instead of white. The result was some pretty tart cranberry sauce.
For my second round, I decided to mix it up. Instead of water, I used apple juice. Then, I replaced the sugar with 2/3 cup of this:
I've been using this on everything lately! In my oatmeal, fruit-based syrup, etc. It's about one and a half times sweeter than sugar, but has a low glycemic index. That's a fancy way of saying that it doesn't cause a spike in your blood sugar like regular sugar does.
While I was heating the 1 cup of apple juice and 2/3 cup agave nectar, I added some cinnamon and just a dash of ground cloves. Also some vanilla, because I think vanilla makes everything better.
When it started to boil, I added the cranberries. To complement the apple juice, and add even more sweetness, I grated up an apple and added some raisins, too. Here's how it looked:
Cooking cranberry sauce is like a mini Fourth of July right in your kitchen. As soon as the cranberries get hot enough, they start exploding! O.K., exploding is a little dramatic, but they do pop and it makes a fun sound. All you do is wait for about 2/3 of the cranberries to explode, then transfer the cranberry sauce to a bowl and refrigerate it for a few hours. It's really runny when you take it off the heat, but the pectin in the berries makes the sauce gel as it cools.
My second round of cranberry sauce turned out so well. Plenty sweet, and the cinnamon and cloves were a great addition, too. I've been having it for dessert for a few nights now!
So the Monday Nutrition Tip is three-fold:
1) Cranberry sauce comes from an actual fruit!
2) You can make a low-sugar version of cranberry sauce at home.
3) Cranberries are good for you! Try to eat them more than just Thanksgiving day.
************
Edited to include a more handy recipe (for those that don't want to extract a recipe from the post!)
(Agave nectar can be found at Wal-mart in the cereal aisle next to the real maple syrup.)
1 bag of cranberries (washed, pick out the smushed ones)
1 cup apple juice
2/3 cup agave nectar
1 tsp. cinnamon
1/4 tsp. ground cloves
1 apple, grated
1/2 cup raisins
1 tsp. vanilla
Put the apple juice, agave nectar, cinnamon, ground cloves, and vanilla in a pot and bring to boiling.
Add cranberries, grated apple and raisins. Reduce heat to simmering.
Cook for about 5-7 minutes, or until about 2/3 of the cranberries have popped.
Put the sauce in a bowl and cool for several hours. It will gel, but might still be a little more runny than you're used to.
Thursday, November 11, 2010
The Marinade That Made Me Love Chicken Again
I have an on-again, off-again relationship with chicken. While I know it's a great source of lean protein, sometimes chicken just doesn't do it for me. I think my indifference hearkens back to a dark period of my youth known as "Thursday Night Baked Chicken."
Now, I grew up in a meat-and-potatoes household. No onion, garlic clove, or green pepper ever passed the threshold of our house. It took moving away and going to college to learn the joys of Mexican food (or rather, "Mexican Food," since I'm referring to Taco Bell), and other spicy delicacies. At home, flavoring was limited to salt, pepper, and gravy.
Once my sister, brother, and I were all in school and my Mom went back to work, we pitched in to make sure dinner was on the table each night. That's where I learned the basics of cooking, and found out that I really enjoy the whole process.
After school each day, I'd call my Mom at work and she'd tell me what I needed to do to get dinner ready. For some reason or another, Thursday night was inevitably chicken night, and here are the instructions I was to follow:
- Find pan.
- Find chicken.
- Take chicken out of package and place in pan.
- Put pan in oven.
- Cook on 350 degrees for two hours.
- Enjoy your dry, tasteless chicken!
Lest I sound like an ungrateful, critical child, let me tell you that we have discussed "Thursday Night Baked Chicken" at length as a family and have come to an agreement that it was not our finest culinary hour. The other six days of the week we ate phenomenally, and my Mom is a great cook.
But ever since then, I have been chicken-shy. Beyond dousing chicken breasts with copious amounts of barbecue sauce, I had never found a marinade or reliable method of cooking chicken that would yield consistently great results.
But then I found a recipe for this fantastic marinade! Even though it's called herb lemon marinade, I would not say that it's overly herb-y or lemon-y. I can't even really describe the taste, except for that for some reason chicken breasts in this marinade come out so juicy and fantastic.
Even the leftovers retain the juiciness and flavor. I usually use any leftover chicken breasts for barbecue chicken pizza (yum).
So, try this out. I think you'll like it!
Herb-Lemon Marinade for Chicken (from Cook's Illustrated)
Marinate boneless, skinless chicken breasts for no less than 30 minutes and no more than one hour.
Now, I grew up in a meat-and-potatoes household. No onion, garlic clove, or green pepper ever passed the threshold of our house. It took moving away and going to college to learn the joys of Mexican food (or rather, "Mexican Food," since I'm referring to Taco Bell), and other spicy delicacies. At home, flavoring was limited to salt, pepper, and gravy.
Once my sister, brother, and I were all in school and my Mom went back to work, we pitched in to make sure dinner was on the table each night. That's where I learned the basics of cooking, and found out that I really enjoy the whole process.
After school each day, I'd call my Mom at work and she'd tell me what I needed to do to get dinner ready. For some reason or another, Thursday night was inevitably chicken night, and here are the instructions I was to follow:
- Find pan.
- Find chicken.
- Take chicken out of package and place in pan.
- Put pan in oven.
- Cook on 350 degrees for two hours.
- Enjoy your dry, tasteless chicken!
Lest I sound like an ungrateful, critical child, let me tell you that we have discussed "Thursday Night Baked Chicken" at length as a family and have come to an agreement that it was not our finest culinary hour. The other six days of the week we ate phenomenally, and my Mom is a great cook.
But ever since then, I have been chicken-shy. Beyond dousing chicken breasts with copious amounts of barbecue sauce, I had never found a marinade or reliable method of cooking chicken that would yield consistently great results.
But then I found a recipe for this fantastic marinade! Even though it's called herb lemon marinade, I would not say that it's overly herb-y or lemon-y. I can't even really describe the taste, except for that for some reason chicken breasts in this marinade come out so juicy and fantastic.
Even the leftovers retain the juiciness and flavor. I usually use any leftover chicken breasts for barbecue chicken pizza (yum).
So, try this out. I think you'll like it!
******************
Herb-Lemon Marinade for Chicken (from Cook's Illustrated)
Marinate boneless, skinless chicken breasts for no less than 30 minutes and no more than one hour.
- 3 TB olive oil
- 1 TB minced fresh herbs, such as chives or basil -- I've also used dried basil
- 1 TB lemon juice
- 2 medium garlic cloves
- 1 tsp. sugar
- 1 1/2 tsp. table salt
- 1/2 tsp. ground black pepper
- 2 TB water
Whisk ingredients in medium bowl. Place marinade and chicken in gallon-sized zip-lock bag; press out as much air as possible and seal bag. Refrigerate and flip bag halfway through to ensure chicken marinates evenly.
Tuesday, November 9, 2010
Tackling the F.B.I. Physical Fitness Test
Zach and I know someone who is going through the process to become an F.B.I. agent. There are several hoops to jump through during that process, one of which is a physical fitness test. It's a simple, but rigorous, test and we wanted to see how we might score. So this weekend, we went up to the track and did the F.B.I. physical fitness test.
Here is what the test consists of:
Here is what the test consists of:
- Maximum number of sit-ups in one minute
- Timed 300-meter sprint
- Maximum number of push-ups (untimed)
- Timed one and one-half mile (1.5 mile) run
You must score a combined 12 points based on the following rubrics:
Scoring Scale for One-Minute Sit-Ups
| Score | Female Range | Male Range |
| -2 | 29 and below | 31 and below |
| 0 | 30-34 | 32-37 |
| 1 | 35-36 | 38 |
| 2 | 37-40 | 39-42 |
| 3 | 41-42 | 43-44 |
| 4 | 43-46 | 45-47 |
| 5 | 47-48 | 48-49 |
| 6 | 49-50 | 50-51 |
| 7 | 51-52 | 52-53 |
| 8 | 53-54 | 54-55 |
| 9 | 55-56 | 56-57 |
| 10 | 57 and over | 58 and over |
Scoring Scale for Timed 300-Meter Sprint (in seconds)
| Score | Female Range | Male Range |
| -2 | 67.5 and over | 55.1 and over |
| 0 | 67.4-65.0 | 55.0-52.5 |
| 1 | 64.9-62.5 | 52.4-51.1 |
| 2 | 62.4-60.0 | 51.0-49.5 |
| 3 | 59.9-57.5 | 49.4-48.0 |
| 4 | 57.4-56.0 | 47.9-46.1 |
| 5 | 55.9-54.0 | 46.0-45.0 |
| 6 | 53.9-53.0 | 44.9-44.0 |
| 7 | 52.9-52.0 | 43.9-43.0 |
| 8 | 51.9-51.0 | 42.9-42.0 |
| 9 | 50.9-50.0 | 41.9-41.0 |
| 10 | 49.9 and below | 40.9 and below |
Scoring Scale for Push-Ups (untimed)
| Score | Female Range | Male Range |
| -2 | 4 and below | 19 and below |
| 0 | 5-13 | 20-29 |
| 1 | 14-18 | 30-32 |
| 2 | 19-21 | 33-39 |
| 3 | 22-26 | 40-43 |
| 4 | 27-29 | 44-49 |
| 5 | 30-32 | 50-53 |
| 6 | 33-35 | 54-56 |
| 7 | 36-38 | 57-60 |
| 8 | 39-41 | 61-64 |
| 9 | 42-44 | 65-70 |
| 10 | 45 and over | 71 and over |
Scoring Scale for 1.5 Mile Run (in minutes:seconds)
| Score | Female Range | Male Range |
| -2 | 15:00 and over | 13:30 and over |
| 0 | 14:59-14:00 | 13:29-12:25 |
| 1 | 13:59-13:35 | 12:24-12:15 |
| 2 | 13:34-13:00 | 12:14-11:35 |
| 3 | 12:59-12:30 | 11:34-11:10 |
| 4 | 12:29-11:57 | 11:09-10:35 |
| 5 | 11:56-11:35 | 10:34-10:15 |
| 6 | 11:34-11:15 | 10:14-9:55 |
| 7 | 11:14-11:06 | 9:54-9:35 |
| 8 | 11:05-10:45 | 9:34-9:20 |
| 9 | 10:44-10:35 | 9:19-9:00 |
| 10 | 10:34 and below | 8:59 and below |
To warm up, Zach and I ran a slow lap around the track and stretched. Then we wrangled a screaming toddler off of her bike and gave her and her brother a snack so we could start the test.
First up: sit-ups. Not a strong point of mine. Zach is always the one down doing six or eight sets of abs in front of the T.V. I'm the one either a) ignoring Zach doing six or eight sets of abs or b) laying on the ground doing half as many sets and reps, and ugly reps at that. I'm just not a fan.
Zach went first for the one-minute sit-up extravaganza.
Reps: 47 Score: 4 points
I went next. If I'm honest, I bet my friendly F.B.I. fitness test timer/judge would have docked me a few on this one. It was ugly.
Reps: 42 Score: 3 points
Five minutes of rest, then the next challenge, the 300-meter run.
Zach was up first, while I timed and cheered with the kids.
Time: 51.76 seconds Score: 1 point
The male vs. female scoring for the 300-meter run is brutal...it's about 10 seconds difference. I jogged across the infield of the track to get to my starting point, cursing the headwind that would greet me on the last straightaway.
Time: 56.84 seconds Score: 4 points (See? Brutal. I was five seconds slower and got three more points here.)
Five minutes of rest, then push-ups.
Zach and I do a lot of push-ups in P90X. A lot. So I figured we'd knock this one out of the park, and I was right. There is no time limit on this one, so I figure you're allowed some short mid-set breaks if you want to take them. Mid-set break means you hold yourself up in plank position before continuing your reps. (Not hanging around for ages, mind you, just taking a breath, short pause, and moving on.)
People, I watched Zach do 71 push-ups. No lie. And these weren't namby-pamby push-ups. I'd seen him do 50 push-ups at the end of a workout before, but this time he was fresh, and he killed it!
Reps: 71 Score: 10 points
Like the 300-meter run, there is a pretty big achievement gap in the push-ups for girls. I knew I had to get 45 push-ups to earn a 10, and that's what I did. I was pretty spent after 45, though. There wasn't any way I could get more.
Reps: 45 Score: 10 points
So, since at this point Zach had a score of 15 and had a score of 17, we figured we didn't have to do the mile-and-a-half run. So we took off our shoes and ate a Krispy Kreme!
I kid. We did the run.
Six laps on the inside lane of the track, and did I already mention that pesky headwind? I hate the pesky headwind. Not too much exciting to report here except that Zach stayed a good half-lap ahead of me pretty much the entire time. He was running about two minutes per lap.
Finish Time: 11:53 Score: 2 points
I did not run two minutes per lap.
Finish Time: 13:06 Score: 2 points
Zach's Final F.B.I. Physical Fitness Test Score: 17 points
Susan's Final F.B.I. Physical Fitness Test Score: 19 points
Whew! It was tough, and I was glad to be done. Instead of a Krispy Kreme, we went out to the car and drank the recovery drinks we'd brought with us. That night I was pretty sore and had very achy legs; I assume it was from the sprinting. My abs were screaming at me a bit, too. But it was a nice change of pace for a weekend workout.
Monday, November 8, 2010
Monday Nutrition Tip of the Week
Before we get to our regularly-scheduled tip, I have to get something off my chest. These 100-calorie packs of snack food I see all the time are killing me. 100 calories of Oreos, Chips Ahoy, Cheese Nips. It's like, "Congratulations! You just ate 100 nutritionally void calories!" Why is that something to celebrate? Yay! You ate 100 calories of crap instead of 500. Eat a banana! It's more calories, but at least you got something out of it.
****************
OK, today's tip is: are you down with the brown? Brown food, that is. Everybody has probably heard that wheat bread is more healthy than white, that brown rice is better than white, wheat pasta better than white, but why? For the purposes of this post, let's stick with wheat bread vs. white bread.
It all starts with the way bread is processed. Flour is made from wheat berries, which contains three main building blocks: the bran (outer layer), the germ (innermost area), and the endosperm (the starch in-between). Whole wheat bread is uses all three nutritious parts of the wheat berry, while white flour is stripped and processed to include only the endosperm. Consequently, wheat bread is higher in fiber, vitamins B6 and E, magnesium, zinc, and folic acid.
Meanwhile, the white bread has about 30 nutrients removed, and by law five have to be added back (or "enriched"): iron, niacin, thiamin, riboflavin, and folic acid. You'd have to eat eight pieces of white bread to match the fiber in one piece of wheat bread.
And fiber is key in our diet. Aside from assisting in weight control (because fiber fills you up for longer), a diet high in fiber aids digestive health (a.k.a. good pooping!), has been associated with reduced risk of certain cancers, and can lower your risk for heart disease. According to the American Medical Association, switching from white to whole wheat bread can reduce your heart disease risk by 20 percent!
But here is the tricky thing: it's not enough just to choose the brown bread next time you're at the grocery store. For whatever maddening reason, many companies label breads as "Wheat" when they truly are not. You HAVE to look at the label to find out if what you're buying is truly wheat, or just white bread turned brown by caramel coloring. The first ingredient on the label must say "Whole Grain" or "Whole Wheat." If it doesn't, it's just white bread in disguise.
Friday, November 5, 2010
The Plight of the Night Shift
Tuesday evening I had the pleasure of meeting with some officers at the Forney Police Department. As I mentioned a few weeks ago, I stopped by and met with a Captain at the P.D. to talk P90X. He was nice enough to let me come back to talk Shakeology. I brought a couple blenders and mixed up both flavors, and then sat down to talk about shift work, fast food, and exercise.
Before I get into what my conversations entailed, here is a little insight on the culinary options in this town:
McDonald's
Taco Bell
Wendy's
Chick Fil A
Whataburger
Taco Casa
Sonic
Jack In the Box
Chicken Express
Mr. Jim's Pizza
And in a few short weeks, Forney will welcome a brand new Pizza Hut and Panda Express to this saturated-fat filled fiesta. So when the night shift (or the day shift, for that matter), needs to eat on the run, that is what they have to choose from. On Tuesday night, one officer summarized a revised version of the four food groups for me: the fry group, the burger group, the pizza group, and the taco group.
Think about how you felt the last time you ate a big old fast food hamburger. It's been awhile since I've had one of those, but if I recall correctly, I really wanted a nap. Police officers, paramedics, and fire fighters are all people we entrust with our safety; to be physically and mentally sharp in case of an emergency. But that's got to be difficult running on soda and grease.
That is one reason why I wanted to bring a healthy option to the table. I've done a couple Shakeology tastings now, and the reactions to the taste have varied greatly. Most people think that chocolate is pretty good, while the greenberry is a little grassy. But the important thing to remember is that this is a health shake, not a McDonald's chocolate milkshake. I think Beachbody has done a pretty incredible job at jam-packing 70-plus nutrients into an 8-ounce drink that is pleasant to taste. It really is nutrition simplified.
Now, I know what you're thinking, because I thought the same thing. No one is forcing anyone to eat fast food -- they could pack a lunch and bring it if they wanted to. And what makes you think that if they won't bring a lunch now, that they'll bother to mix up a shake and bring it with them? That's a valid point. But mixing up a shake takes about three minutes, and it's convenient to drink on a shift. It's not like they've got to locate a plate, utensils, or mustard. It's my hope that if one of the officers tries Shakeology for 30 days, they'll realize a difference in how they feel. Maybe someone will realize that a meal can be an investment in your health, instead of a detriment.
In the end, the chocolate flavor seemed to be the winner in the taste test, and a few people said they'd like to give it a try. If I hear about any great successes (and yes, even any failures), I'll be sure to share them here.
Before I get into what my conversations entailed, here is a little insight on the culinary options in this town:
McDonald's
Taco Bell
Wendy's
Chick Fil A
Whataburger
Taco Casa
Sonic
Jack In the Box
Chicken Express
Mr. Jim's Pizza
And in a few short weeks, Forney will welcome a brand new Pizza Hut and Panda Express to this saturated-fat filled fiesta. So when the night shift (or the day shift, for that matter), needs to eat on the run, that is what they have to choose from. On Tuesday night, one officer summarized a revised version of the four food groups for me: the fry group, the burger group, the pizza group, and the taco group.
Think about how you felt the last time you ate a big old fast food hamburger. It's been awhile since I've had one of those, but if I recall correctly, I really wanted a nap. Police officers, paramedics, and fire fighters are all people we entrust with our safety; to be physically and mentally sharp in case of an emergency. But that's got to be difficult running on soda and grease.
That is one reason why I wanted to bring a healthy option to the table. I've done a couple Shakeology tastings now, and the reactions to the taste have varied greatly. Most people think that chocolate is pretty good, while the greenberry is a little grassy. But the important thing to remember is that this is a health shake, not a McDonald's chocolate milkshake. I think Beachbody has done a pretty incredible job at jam-packing 70-plus nutrients into an 8-ounce drink that is pleasant to taste. It really is nutrition simplified.
Now, I know what you're thinking, because I thought the same thing. No one is forcing anyone to eat fast food -- they could pack a lunch and bring it if they wanted to. And what makes you think that if they won't bring a lunch now, that they'll bother to mix up a shake and bring it with them? That's a valid point. But mixing up a shake takes about three minutes, and it's convenient to drink on a shift. It's not like they've got to locate a plate, utensils, or mustard. It's my hope that if one of the officers tries Shakeology for 30 days, they'll realize a difference in how they feel. Maybe someone will realize that a meal can be an investment in your health, instead of a detriment.
In the end, the chocolate flavor seemed to be the winner in the taste test, and a few people said they'd like to give it a try. If I hear about any great successes (and yes, even any failures), I'll be sure to share them here.
Wednesday, November 3, 2010
Part of the Solution
I like the saying, "If you're not part of the solution, you're part of the problem." Given a choice between the two, I'm sure most people would like to see themselves as part of the former; as people that solve problems instead of make them. But if I sit down and look at how I spend my time, I can see that inaction or indifference -- or even callousness -- is often making me part of the problem.
A few months back a nagging thought kept creeping into my head. "Why am I doing this?" I thought. "Why am I waking up every day at 5am and going out to that shop, putting in a DVD, and following these lunatic workout routines?" I mean, obviously I was doing it for my health, and because I felt good, but I wondered what else there was to it. Then I stumbled on this Team Beachbody Coaching thing. "Maybe this is it," I thought. "Maybe I could actually help people get in better shape and get healthy. I have motivation coming out of the kazoo...maybe I could share some of it." So even though I was scared and skeptical about "selling stuff," I went ahead and signed up.
My feelings about being a Team Beachbody Coach swing very high or very low depending on the day. Some days I feel like telling anyone and everyone about how committing to a workout regimen and healthy eating will change your life. About how I feel better at 32 than I did at 23. About how I didn't think I'd ever be able to do a pull up, but that now I can do eight of them. About how I now weigh the same as I did in high school.
But on my lower days, I wonder who am I to tell somebody how to live their life? Why should I be the one to suggest that they ought to eat some broccoli rather than a Big Mac?
The fact is that every day -- every single day -- I see people struggling with their weight. I don't even have to leave my neighborhood to see how this epidemic chips away at the health and happiness of my neighbors and friends. Most of the time I feel overwhelmed and terrified to approach someone about making a change in their life. I'm not an expert, or a doctor, or a dietitian. I just know that I made a commitment in my life to exercise and eat well, and that if I can do it, anybody can.
For whatever reason, motivation is not something that I currently struggle with. Maybe that's because I have Zach to keep me accountable, or maybe it's because the routine we've built has become a habit just like brushing my teeth. But I know most people do struggle with motivation. If I can introduce people to the tools they need to lose weight and get fit, and then be someone they can lean on for accountability and motivation, then maybe I will have done something to be part of the solution.
Be Part of the Solution
(re-posted from Tony Horton's Facebook Page 11/3/2010)
A few months back a nagging thought kept creeping into my head. "Why am I doing this?" I thought. "Why am I waking up every day at 5am and going out to that shop, putting in a DVD, and following these lunatic workout routines?" I mean, obviously I was doing it for my health, and because I felt good, but I wondered what else there was to it. Then I stumbled on this Team Beachbody Coaching thing. "Maybe this is it," I thought. "Maybe I could actually help people get in better shape and get healthy. I have motivation coming out of the kazoo...maybe I could share some of it." So even though I was scared and skeptical about "selling stuff," I went ahead and signed up.
My feelings about being a Team Beachbody Coach swing very high or very low depending on the day. Some days I feel like telling anyone and everyone about how committing to a workout regimen and healthy eating will change your life. About how I feel better at 32 than I did at 23. About how I didn't think I'd ever be able to do a pull up, but that now I can do eight of them. About how I now weigh the same as I did in high school.
But on my lower days, I wonder who am I to tell somebody how to live their life? Why should I be the one to suggest that they ought to eat some broccoli rather than a Big Mac?
The fact is that every day -- every single day -- I see people struggling with their weight. I don't even have to leave my neighborhood to see how this epidemic chips away at the health and happiness of my neighbors and friends. Most of the time I feel overwhelmed and terrified to approach someone about making a change in their life. I'm not an expert, or a doctor, or a dietitian. I just know that I made a commitment in my life to exercise and eat well, and that if I can do it, anybody can.
For whatever reason, motivation is not something that I currently struggle with. Maybe that's because I have Zach to keep me accountable, or maybe it's because the routine we've built has become a habit just like brushing my teeth. But I know most people do struggle with motivation. If I can introduce people to the tools they need to lose weight and get fit, and then be someone they can lean on for accountability and motivation, then maybe I will have done something to be part of the solution.
*************
Be Part of the Solution
(re-posted from Tony Horton's Facebook Page 11/3/2010)
Boys and girls,
I'm unaware of your financial situation but I do believe that you're reading this page because you care about your health and fitness. If you have plenty of income and love your job then what I’m about to tell you might not be for you. If you're not thrilled with the way you make a living, would like extra income, love Beachbody products, like the way they make you look and feel, enjoy helping other people feel and look better, enjoy setting your own hours, get excited about being the captain of your own ship as opposed to working for the man - then listen up.
The reality is, your health and fitness moves beyond you. It impacts the people around you. You (whether you like it or not) have the power to change lives based solely on your own personal transformation. Inadvertently you become a catalyst for change. This is how I got started. I was clueless, asked a few questions based on my need to be strong and healthy, stayed with it and people in my life wanted to know what I was doing. Simple yet powerful.
If you want to share what you've learned with people in your life who want better health (and could use extra income in the process) then you should consider becoming a Team Beachbody Coach. I felt so strongly about this program that I’ve encouraged many of my friends to become coaches, even my own sister. She is doing great (even though my contract with Beachbody won’t let me help her). She is a perfect example of someone who had plenty of doubt and hesitation regarding the coaching opportunity and still found a way to make it work for her. A busy working wife and mother with three very active kids doesn't sound like a good candidate to start an in-home multi-level marketing company. Did you say multi level marketing? What? Ick! You mean pyramid scheme right? Okay chill out. All these fears would be true if BeachBody were selling hats or kitty litter, but this is Beachbody people! The number 1 in-home fitness company on the planet! P90X is steadily becoming the most popular fitness system in US history. Shakeology is the revolutionary replacement meal on the market today. We sell life-altering change - not soap. Tens of thousands of regular folk around this country are doing something they love because of this coach opportunity.
The unemployment rate still hovers around 10% but it doesn't have to be that way if more people were willing to see that new opportunities exist all around them. The Team Beachbody Coaching opportunity is one of them. Health care companies, pharmaceutical companies and our government are not capable of solving this obesity crisis and we can't wait around for them to do it. The crisis is now and the answer is YOU! I know that sounds a bit Rah Rah but it's true.
Cynics don't need to apply, but if you're sick and tired of the status quo and want to make a difference in your own life and in the lives of those around you, then open the door. The two major issues of our time - the health care issue and unemployment rate could be resolved if a million more people in this country decided to get healthy and share the wealth. This is a brand new industry waiting to explode. It's not happening in boardrooms or factories – it’s happening in the homes of tens of thousands of Team Beachbody Coaches and in the homes of their customers. With a tiny investment (actually the company is waiving the enrollment fee through the end of 2010) and a willingness to help people the sky's the limit.
TH-
Monday, November 1, 2010
Monday Nutrition Tip of the Week
Look at this face:
Sugar and spice and all things nice, right? Well, just try putting a vegetable on this girl's plate at dinner.
Try to force the issue? Here's what you get:
This girl is tough as nails and sharp as a tack when it comes to vegetables. Every night I put a few peas, a couple carrots, or a small pile of sweet potatoes on her plate, and every night it goes untouched. I can dress it up, dress it down, mix it with something, put chocolate on it...she will not touch it. She can smell healthy from a mile away. I can safely say that since she started feeding herself, no green food has ever (knowingly) passed her lips.
Here is something I do not understand: I can place a vegetable she has never seen before on her plate, or try to get her to eat a grape (a grape of all things), and she will blanch and refuse to open her mouth. Then somebody offers her a Bugle chip for the first time and she pops it right in her mouth! How does she know?
I know I'm not alone in this struggle between toddlers and moms trying to feed them vegetables. Instead of giving in and letting her eat pizza and/or pancakes at every meal, I regularly resort to food espionage. I dastardly hide vegetables and vegetable purees in spaghetti sauce, scrambled eggs, oatmeal, meatloaf, and other seemingly innocuous foods.
Friday night, I had my sweetest victory yet in the vegetable wars. I took one of her favorite foods, pizza, and put a thin layer of chopped up spinach between the crust and the tomato sauce. I was nervous as I prepared the pie...was the spinach cut up small enough? Would a small leaf peek out from underneath the sauce and give itself away? When it came out of the oven, I was pleased to see that the spinach had melded seamlessly into the sauce. I put a piece on her plate, cut it up, and....Voila! Kate ate spinach!
So my tip of the week is to look for ways to sneak nutrition into your kids' (and your own!) diets, especially if you have a picky eater. You'd be surprised how well pureed cauliflower mixes in mashed potatoes and how good mashed up bananas taste in your pancakes.
My hope is, if I live long enough, I might one day see Kate knowingly, willingly eat a broccoli spear on her own accord. A mom can dream, right?
Sugar and spice and all things nice, right? Well, just try putting a vegetable on this girl's plate at dinner.
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| Corn? Puh-lease. I am not eating that. |
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| Mom, why must you ruin my life? |
Here is something I do not understand: I can place a vegetable she has never seen before on her plate, or try to get her to eat a grape (a grape of all things), and she will blanch and refuse to open her mouth. Then somebody offers her a Bugle chip for the first time and she pops it right in her mouth! How does she know?
I know I'm not alone in this struggle between toddlers and moms trying to feed them vegetables. Instead of giving in and letting her eat pizza and/or pancakes at every meal, I regularly resort to food espionage. I dastardly hide vegetables and vegetable purees in spaghetti sauce, scrambled eggs, oatmeal, meatloaf, and other seemingly innocuous foods.
Friday night, I had my sweetest victory yet in the vegetable wars. I took one of her favorite foods, pizza, and put a thin layer of chopped up spinach between the crust and the tomato sauce. I was nervous as I prepared the pie...was the spinach cut up small enough? Would a small leaf peek out from underneath the sauce and give itself away? When it came out of the oven, I was pleased to see that the spinach had melded seamlessly into the sauce. I put a piece on her plate, cut it up, and....Voila! Kate ate spinach!
So my tip of the week is to look for ways to sneak nutrition into your kids' (and your own!) diets, especially if you have a picky eater. You'd be surprised how well pureed cauliflower mixes in mashed potatoes and how good mashed up bananas taste in your pancakes.
My hope is, if I live long enough, I might one day see Kate knowingly, willingly eat a broccoli spear on her own accord. A mom can dream, right?
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