What does healthy look like to you?

I follow several everyday moms and fitness enthusiasts who are just like me.  Trying to stay healthy while living a hectic life.  I saw a post that inspired me.  It was involving the "definition of healthy."

What is your definition of healthy?  What does it look like to you?   How would you feel?   What would a healthy you eat?  Would you exercise?  How would you handle stress?  How would you stay motivated?  What types of exercises would you do? 

Are you living for the healthy you now?  Let's think about this for a second.  We all have goals.  Most of the time we think we have to achieve our goals before we actually live like we want to.  Once we get to a certain size or once we lose the amount of weight we want, then we will be happy.  Why can't we be happy where we are starting?  Why can't we accept where we are now?   We are trained to think that we will finally achieve happiness when we fit the mold of society.  I don't buy that. 

Here is what I would like to see.  I want to see people living for themselves and making their own definition of happy and healthy.   Let's get rid of the fad diets and start eating real food and moving our bodies instead of being complacent.  Let's take charge of our health and maybe get rid of some medications.  Some diseases can actually be prevented with the proper diet and exercise.  Why can't we choose that as our medicine?   I would love to see people being happy about eating great healthy food and exercising instead of dreading it.  Why is it that we think that we are missing out when we choose to eat healthy?  Is it really that bad?  What is the worst part about it? 

Let me tell you the best part of this whole post.... you get to decide what your version of healthy is.  If you can't live without chocolate.... don't.  If you can't live without French fries... don't.  You have the authority to decide what you eat in moderation.   If you hate spinach... guess what you don't have to eat that!!!  If carrots aren't your thing... it's ok, your the boss!   What are your favorite healthy foods?  I can't live without salmon, chicken, broccoli, watermelon, strawberries, peppers and a whole list of other foods and yes those foods are healthy!  I also cannot live without chocolate and ice cream and cake and you know what, I eat those things too! 

There is this thing called mindful eating.  It basically means that we keep our health goals in mind when there are special occasions.  For example, who doesn't like to indulge at a party?  Mindful eating means you get to choose what your indulgence food is and how much is acceptable to eat.  Yep, that's right, your the CEO of what you eat.  You get to hire or fire the foods you want in your business.  Let that empower you to live the healthier life that YOU want.   


Have a great weekend!


Becky

Patience

"Rome wasn't built in a day."  That is what my husband tells me when I get frustrated that I cannot fit into any of my pre-baby clothes.  In fact, I cannot even fit into a size larger than my pre-baby clothes so yes I feel overwhelmed.   The way I look at it, I have 2 choices from here

1.  Accept where I am now
 
or

2.  Continue to work towards reaching my goals


I choose number 2 and here is why:

I want to feel like I did before baby.  I had a lot of energy and was able to keep up with my toddler without difficulty.  I felt well and I was happy with how I felt and looked.  To me that is so important.  I want to be able to keep up with my kids and be able to participate in 5K runs and lift heavy weights and all the fun things I did before pregnancy.  I want to be a role model to my patients that yes it is hard to get to where you want to be but it can be done.  We all struggle with weight at some point in our lives but at any moment you can decide to change your life.  One day at a time, one hour at a time and one minute at a time if you have to.  One little change in your life can make a big difference in your overall health.  Right now, I sometimes take it hour by hour because I get frustrated with what I see now.  I try to take a deep breath though and realize that I put this weight on over 9 months and it will not come off in 2 weeks.  Baby is totally worth it don't get me wrong, but the process to getting back to me is overwhelming.  I will admit that my diet has not been the best post-baby.  So what am I doing about this you ask?  I am starting over with meal planning.  For me, it helps to have all of my meals planned so there is no guess work when it comes to eating.  I do not like to eat out very often because  1) I LOVE to cook  2) my food is healthier because I know what goes into it and  3) it is cheaper for my family to eat in.

I love healthy food- fruits and veggies, whole grains, proteins...YUM.  I love looking for different recipes to try so I will continue to share the ones I love when I do these posts.  Eating healthy is not boring.  There are so many ways to make it fun.  My husband actually gets into it too.  He likes to try new foods (he can't cook but he is a happy eater:)  It is fun for us to plan meals together.  Make it fun in your family too.

Motivational quotes help me get through the day so I would like to leave you with one I found the other day. 

So on to a recipe.  I am oatmeal obsessed right now so here is a recipe for overnight carrot cake oatmeal.  It is really yummy.  I love it and I am making it again tomorrow!!!


Carrot Cake Overnight Oatmeal  (recipe from dashingdish.com)

3/4 cup	Unsweetened almond milk (or milk of choice)- I used 1%
1/2 cup	Plain low fat Greek yogurt (or mashed banana, applesauce or pumpkin)- I used Pumpkin
1/2 cup	Grated carrots - 1 large carrot will work
1/4 tsp	Salt (or to taste)- I omitted the salt
1/2 tsp	Cinnamon
1/2 tsp	Apple pie spice- I didn't have this so I skipped this
2 tbs	Baking stevia (or 1/4 cup sweetener)- I substituted pure maple syrup here
1 cup	Old fashioned oats
1/4 cup	Protein powder (or additional oats)
	Toppings of choice to add the morning you eat - I added a dash of additional cinnamon and a dash of milk and oh my goodness it was good!! Mix all ingredients together in a bowl the morning before you want to eat the oats.  Place in 2 separate bowls or mason jars.  Refrigerate over night. Eat cold or microwave for 60 seconds.  We chose to warm them up and they were fabulous!  Add a touch of cinnamon and a little milk to make them creamy or you can add a little vanilla yogurt on top with pecans.  Your choice but this is definitely worth trying!

Eating in Moderation (recipes for coconut oatmeal and chocolate avocado mousse

 

I am already one week postpartum!  I cannot believe it.  Ok, I can believe it.  I see the stretch marks and the extra skin and fat around my midsection.  Not glamorous I know but it is real.  I am now down a total of 13 pounds probably due to the extra fluid I was retaining in the hospital and help from breastfeeding.  So about 20 ish pounds to go I think.  The funny thing is, this is what I weighed my junior year in college and I really didn't think much about it.  I lost some weight before I graduated college and I was happy to be thinner because I felt better.  I never really got into fad diets until about 5-6 years ago.   Then, I swear I tried them all.  I tried the vegetarian thing, the higher protein diet, eating next to nothing and binge eating.   Yes, I have been through quite a few.  After the birth of my first son, I started to eat well.  I started to eat healthy foods and some "cheat foods."  Most of my diet would consist of whole grains, fruit, veggies, healthy fats etc.  The stuff I know I should eat.  The other part of my diet was little cheats or treats that I would allow myself.  For example, I am in favor of eating healthy most of the day with that little treat somewhere in the day that I look forward to.  For example, I would drink a cup of hot cocoa at the end of the day and I would look forward to that.  That was my treat.  That was my guilty pleasure.  If it wasn't hot chocolate, I would do something else like cheese and crackers but small portions just so I got enough to satisfy my craving.  That was enough for me.  I realized I didn't need to go overboard to be happy with the food I was choosing.  I could eat really great tasting healthy food and have "my little cheat foods" and still lose the baby weight.  In fact, I gained 40 pounds with my first pregnancy and lost a total of 55 pounds following my own diet. 

This is my point.  When did we forget about eating in moderation and start following all these crazy diets?  Why can't we eat mostly healthy and enjoy the foods we love in MODERATION?  Why can't we define in moderation on our own terms?  Why do other people get to tell us what to eat on these crazy diets?  Why can't we decide what is best for us?  Why do we get so concerned about following these people who may or may not know anything about food and health and forget about we ourselves need in order to be healthy?  I think we need to dig deep and find out what works for us.  My process to getting back to healthier me is probably totally different from yours and that is perfectly ok.  It should be.  We are not exactly the same.  I don't want to conform to a diet that I cannot sustain.  I want a diet that I can live with forever.  I want to succeed in losing this weight and getting back to a better me because I know I deserve it. 

If you are starting this process with me, here are some things to think about:  What is your why for wanting to be healthier?  It has to be for you.  Not for your kids or friends or whoever, it  has to be for you.  Also, what does a healthier you look like?  Where would you start?  What habit do you think you could break first?  When would you start?  How would you hold yourself accountable?  Would you do a food diary?  Would you weigh yourself daily?  Count calories?  What would work for you?

Do not get overwhelmed with starting.  Make it what you want to make it.  Take your time and make one change at a time.  Do what is feasible for you.  What are your non-negotiables?  What can you not live without?  For me, I can't live without really good cake or chocolate or occasional cheesecake.  I can't live without wine or good conversation over a great meal.  I can't live without those things at all.  And you know what, I don't have to because I make the rules on what goes into my mouth.  That is empowering enough for me. 


So I found a couple really good recipes I want to share.  Coconut Oatmeal and Chocolate Avocado Mousse.  I will be sharing some other really great recipes along my journey so stay tuned!



So on to the oatmeal.  I found this recipe on Organize Yourself Skinny website.  I found them somehow on Facebook and went to the website.  There are tons of great recipes and ideas on how to prepare food ahead of time to be successful in following a healthy lifestyle which I LOVE!  This oatmeal is amazing!!!!  It tastes very warm and is very filling.  We ate it twice this week as a matter of fact.  My husband and my 2 year old both asked for seconds so I am pretty sure the recipe is a winner.    So here is what you do:


1 tbsp. coconut oil

1 cup steel cut oats

3 cups hot water

1 cup milk, your choice.  I used skim

1 tbsp. vanilla

3/4 cup unsweetened coconut, shredded or finely chopped  - found this at Marcs in the baking aisle


Add the coconut oil o the pan and let it melt.  Then add the oats and let them toast for about 2 minutes.  Then add the hot water. Bring to a boil and simmer for 25 minutes on a low heat- so they are slightly bubbly.  Then add the mild and cook for about 15 minutes.  At the end of 15 minutes you might notice there is a little extra milk which is ok.  It will soak into the oats.  Add the vanilla and coconut and let stand covered for 5 minutes.  Drizzle maple syrup to taste and enjoy.







Chocolate avocado mousse  ( recipe courtesy of www.bodyrock.tv)

1/3 cup honey
2 avocados
4 oz dark chocolate pieces
1/3 cup cocoa powder
3 tbsp. coconut oil

Melt oil, honey, cocoa powder and chocolate in a pan.  Peel or scoop out the avocado and place in a food processor.  Add the melted chocolate mixture and blend until smooth. Refrigerate for about 12 hours.  It is chocolatey so BEWARE!!!

Update

 

Update on this blog



So as many of you may or may not know, I recently had a child.... 5 days ago.  We named him Logan James.  He was 7 pounds, 9 ounces and 20 inches long.  He looks exactly like his older brother who is now 2 years and 8 months old!  During my pregnancy, I gained 35 pounds.  Healthy weight gain for my size and the pregnancy went well.  Baby is healthy and happy.  Needless to say I am loving life and I am on maternity leave now.  What I would like to do with this blog at this point is document how I intend to get back to a healthier me. 

During the end of my pregnancy, I found it was a little harder to fill up on fiber like fruits and veggies because I was just not hungry.  Also, I did have some food aversions during the pregnancy but I feel great now.  But... I feel overwhelmed on how I am going to get back to where I was pre-pregnancy.  I feel like a lot of people do when they have an intended goal and are just starting out.  Let me start by saying when I got home from the hospital I lost only 5 pounds....yes 5 pounds.  They had to give me some fluids (3 liters of fluid) during labor because my blood pressure kept dropping.  So at the end of the hospital stay, I had lots of swelling in my legs and was feeling very bloated.  Needless to say I was dismayed to find out I had only lost 5 pounds. 

So this is my journey towards losing 30 pounds and getting back to me.  I am back to eating healthy food that I missed during my pregnancy due to aversions or lack of room due to baby.  Honestly, I just started today.  When I woke up yesterday, I was very emotional about how I was going to succeed in this process.  Then I realized, I have done this before and I can do it again.  I know I can.  I also have quite a few people I look up to who have been in my spot and they keep going no matter what.  The process of getting my health back is not going to be easy but I am ok with that.  I am going to take one day at a time, one minute at a time if I have to because this is what I want and I am determined and focused to be the healthiest version of me that I can be. 

Throughout my process, I will be giving you some ideas of what I will be doing to lose the baby weight and get my health back.  Maybe in the process I can help someone else with their journey.  Have a great day everyone!!

Grilled Pizza Dough Recipe

• 1 1/2 cups warm water
• 2 1/2 tsp dry active yeast
• 2 tsp sugar
• 2 tbsp olive oil - for in the dough
• 2 tsp sea salt
• 2 tbsp cornmeal
• 3 1/2 cups flour - separated into 2 cups whole wheat white and 1 and 1/2 cups all purpose flour

 

• 2 tbsp olive oil- to brush over the dough before grilling
• 1 tbsp parmesan cheese
• 1 tbsp minced garlic
• Mix these 3 ingredients prior to grilling the dough

 

Instructions

1. Stir together warm water, yeast and sugar in mixer bowl.
2. Cover and allow the yeast to become foamy for about 5 minutes.
3. Add 2 tbsp olive oil, salt, cornmeal and flour.
4. Knead for 3-5 minutes with mixer.
5. Put 2 tbsp olive oil into the bottom of a glass bowl and use some of it to oil the sides.
6. Add dough to the bowl and then turn dough so that all sides are covered with oil.
7. Cover bowl and let the dough rise for 20 minutes (longer if you have enough time).
8. Heat grill to medium high heat.  Spread out dough onto a piece of wax paper and brush with the olive oil, parmesan cheese and garlic mixture.  Place the oil side down directly on the grill grates.  It will cook literally for 3-5 minutes and should come up from the grill when ready to flip.  Before flipping brush the top with oil mixture.  When you flip, reduce heat to low or turn off grill.  Add toppings.  This side will take only 3-5 minutes again or until toppings are melted/cooked.

 

I used sauce banana peppers, pepperoni, mozzarella cheese, grilled sweet orange and red peppers for my toppings.  Use whatever toppings you like and don't be afraid to experiment.

Honey Lime Sriracha Chicken Skewers

3 tablespoons soy sauce

2 tablespoons honey

1 tablespoon vegetable oil

 Juice of 1 lime

2 garlic cloves, minced

1-2 tsp Sriracha- 2 if you like spicy

 2 tablespoon cilantro

1 pound skinless, boneless chicken breasts

Olive oil spray




Mix all ingredients together and let marinate for about an hour, longer if possible.  After marinating, heat grill to medium high heat.  Place the chicken on the skewers.  Right before chicken goes on the grill, spray lightly with the olive oil spray to prevent sticking to the grill.  Cook about 4-5 minutes per side or until chicken is done inside.  You can take one off of a skewer to test.  I serve this with grilled onions, peppers and mushrooms.  I also like to serve with 1/2 cup brown rice.  This is a very good tasting meal.  Enjoy!!

6 Week Healthy Eating Challenge

6 Week Healthy Eating Challenge

I cannot believe it but we are already approaching week 5 of the 6 week challenge and I am so excited by the turn out and participation.  If you were not aware of the challenge, do not fret- there is another one right around the corner.  I have not established a start date yet but will in the near future and I will be posting it on here.  Also, there will be flyers available at Cardiology One if you are interested.  If you would like more information, please call 330-489-1386 and ask for Becky Wolfe.  I would love to share more about what the next series will hold.  The last few weeks, we have been talking about:

• Mindful eating- how to enjoy what you like but on your terms.  Eating the food that is maybe not so healthy but eating it in moderation.  I noticed that the people who have attended seemed to pick up on this and I am so proud!!!
• Meal planning- how to plan healthy convenient meals and not spend forever doing it!!!  We discussed how to grocery shop in the most effective ways.  We also discussed how to search the internet to find some healthy alternatives to some not so healthy meals (one of my favorite websites is Skinnytaste.com)
• Stress!  Who doesn't have stress.  We talked about ways to manage stress and how to get around it.  We all deal with it, but sometimes we do not use the best coping mechanisms.  We discussed different healthy ways to cope with the everyday stressors we face.
• This week- March 6th, we are talking about emotional eating.  Do you ever think that your emotions control the food choices you make?  Ever eat when you are anxious, stressed, angry, sad, depressed, etc.?  Please come check it out if you notice this.  We will discuss ways around making choices based on emotions.
• The 6th week will be a review week and an introduction to the next series.  If you are interested in meeting particular goals, this may be the series for you.  Stay tuned for more information about the upcoming series!!!