Better Or Worse?

It's been so long since I have updated my blog on regular basis. I really want to make it a part of my daily routine again. I used to be addicted to blogging my thoughts, feelings, experiences, workouts

and recipes on here because I get excited about sharing the many details that accompany the journey of this healthy lifestyle. It's super fun and rewarding yet challenging at the same time. It takes consistency, education and perseverance but if you stick with it you only become stronger both mentally and physically each day.

Someone shared this quote with me today...

"Everyday you either get better or worse, but you're not gonna stay the same." 

So the question is... What are you gonna do today?

My answer, of course was GET BETTER!!!

But I am not just going to say that and expect for that to be enough. I took a look at what my days have looked like lately and decided what I needed to do to make myself better today than I was yesterday. I realized just how much I am lacking in a healthy routine. Yeah, I go to the gym basically everyday and I religiously check my instagram, update my facebook status, and take a few selfies when necessary! Well, maybe those last three are a joke but really though.... I realized that I have been spending too much time on those social medias randomly throughout the day and they have been keeping me from personally bettering myself each day. I don't want to look back at my year asking myself, "Where did my year go and why haven't I accomplished anything major?"

I actually feel like that has already kind of happened but I am not going to use it as an excuse to wait to make a change for the New Year. I am going to get a head start on 2015 and get myself into a healthy routine that betters me each day! I want to lay my head down each night knowing in my heart that I lived the day to the fullest. That I woke up with a grateful heart, pursued my passions and worked extremely hard to propel me in the direction of my dreams. I want to prove to myself just how lucky and blessed I am to be alive. I want to help others and inspire them by being a prime example of what opportunities hard work, dedication, and discipline can lead you to. I want to inspire others to keep going and to never stop working toward a goal because of the time it may take to reach it. The time will pass anyway so you might as well make the most of it so that years from now, even if you don't fully attain what it was that you were passionately and fiercely working towards you can still look back knowing that you were LIVING not just existing! As long as you are enjoying each day and it is making you better that is all that truly matters.

With all this said, I dissected my day and rearranged my priorities (or what I had been treating as priorities). I created a routine based on my goals I have for achieving success. The routine is set from the moment I wake up to the minute I go to sleep. I have even taken out bad habits that were limiting me from reaching my greatest potential each day. I am going to follow this new routine as closely as possible. I know everyday might not be perfect at first but I will work hard at getting these new healthy habits set in stone so that I can look at the beginning of 2015 and already envision all that I will accomplish for the year!

So, now I ask you... What are YOU gonna do today, get better or worse?

My personal plan summarized:

• Priorities before pleasures
• Wake up with a grateful heart
• Pray once or more a day
• No caffeine at night
• Read something inspiring or educational before bed
• Review and work towards goals daily
• Don't put off things that can be done now, just do it NOW!
• Make a list and a plan for each day the night before
• If it doesn't make me better don't do it

Chicken Fried Rice

Okay. Whoever thought it couldn't be done... I just proved them wrong! No MSG, no preservatives, chemicals, high sodium but with all the flavor of regular  fried rice! Super yummy! I used  mainly all organic foods except for the rice and peas. The 4 most important ingredients to buy organic if  you can (a little extra but so worth it) are: corn, soy sauce, chicken and eggs. Most of  these foods  (especially the corn and soy) are genetically engineered and harmful to your health.

Notes:
-Cook the rice the night before making dish and refrigerate for best results!
-Cut the chicken into small cubes the night before too for quicker prep time the day of.
-This recipe makes approximately 10 (1 cup servings) and  requires a large pan.
Feel free to cut the  recipe in half if  you don't want that much or don't have a very large pan.

 

Chicken Fried Rice

 

Ingredients:

-2 organic boneless skinless chicken breasts (cubed)

-2 cups brown rice (dry) (cook night before)

-4 whole eggs (beaten)

-1 cup organic frozen corn kernels (steamed)

-1.5 cups organic frozen petite peas (steamed)

-1-2 cups organic sliced  baby carrots (steamed)

-1/3 cup coconut oil & 1/4  cup coconut oil

-2/3 cup low sodium soy sauce

-21 seasoning salute *salt free* (Trader Joe's)

- OR original Mrs. Dash  *salt free* seasoning

- red pepper flakes (optional)

 

Utensils:

-large pan

-large glass pyrex dish with lid

-steaming pot with lid

-cutting  board & sharp knife

-measuring cups

-spatula



 

Directions:

Start by steaming all the veggies until cooked and still bright in color (about 7-8min). Preheat a very large pan on medium heat, cube chicken into small diced sized cubes, add 1/4 cup coconut oil and  1/3 cup soy sauce to pan right before adding chicken, generously sprinkle seasoning and red pepper flakes (optional) while mixing and cooking chicken. Once chicken is cooked and no longer pink, set aside in a dish. (keep a timer on the veggies, don't over steam the nutrients out) add a little coconut oil to the pan and scramble cook the eggs into small pieces (set aside). Turn the heat up to high, add  remaining  1/3 cup  coconut oil  and 2/3 cup  soy sauce  followed by the cooked rice. Cook/fry the rice really good then add in  the veggies. Turn the heat off, add in the remaining ingredients and mix well. Note: (If the pan is not big enough) I got a huge glass container and poured half of the rice, veggie mixture in then half of the chicken and eggs and mixed it in the dish (repeat with  remaining).



 



It's All Mental!

This is proof that achieving a small goal (even though it may not seem small  at the time) like getting through a workout when you're completely exhausted and lacking motivation is all in  your mindset. This is what my mind got me through tonight as I prepared to go to the gym. The only  thing that got me there, got me going, kept me going and made me complete my entire workout were my  thoughts!

I was at home and waited all day until I finally decided I needed to head to the gym. I was tired, my body was sore and aching from yesterdays  workout  and  I  told  myself  if  I  went  to  the gym I  could  at least stretch first and  if  I felt good  enough I  could  workout. When I  got there I decided  that  I would  do at least one  of  four rounds  of  my CrossFit style workout.  After I completed  the first round  I  convinced myself  I could  go for at least one  more.  I  beat my previous round time on  my  second round so I told myself I would  do  just one  more  round.  After I  did  the third round  I told myself  I could  at least  finish  the fourth round  even if  it  was  slow,  as  long as  I finished  it. I  knew  I  also  had  a  1.5 mile run  planned  out after these  4 rounds  (which I  was  planning  I would  just skip  if  I did  the  4  rounds).  After finishing  all rounds  with  dramatically improved  timing  from  this  same  workout  last week  I decided I would  at least walk  1.5  miles.
I  got on  the treadmill  and  walked  a quarter  mile.  I  told  myself I  could  run  at least a  half  a mile.  I  wanted to  give  up  so  bad  throughout  my entire  workout  but  I  didn't once I ran  a  half  a  mile  I  decided to slow  the speed  and  at least  run  another quarter mile.  Once I  got to  a  three  quarters of a mile I knew I was halfway. I saw  America's  Next  Ninja  on  TV and  this  girl  was competing. Watching her kick ass and  do  her best made me feel  like I  could  definitely  push  through this  short  run  of  another three quarters  of  a mile. I  watched  her dominate the obstacle course and the last half  of my run  felt like  nothing  and  it was  over before  I knew it.
This  all  may sound  so  repetitive  and silly but  honestly  it's  the only way  I  got  through my workout.  Had I not talked and walked myself  through  it with thoughts and  words  I  would  have  easily just given up. What I felt my  body couldn't do  tonight  was  all  in  my head.  I  also  feel way better now  than I did  before I got to the gym!
I'm proud of  myself and  I feel accomplished. This will be a reminder to me for days in the future  when I am feeling like this  again!



Last week total round  time  = 23min:53sec
Tonight total round time  = 17min:54sec
Difference  =  5min:59sec

For my run, last week I did the elliptical  and  1.5 miles took  me 26min:10sec
Tonight I ran on the treadmill and  1.5 miles  took  me 17min:30sec

Be consistent, believe in  yourself, keep progressing and getting faster and stronger!

Eliminating The Junk!

There is one goal that is so important to me that I haven't committed 100% to accomplishing just yet. That is removing  all processed foods from  my  diet. I  have made this a priority off and  on over the last two years. I feel  like it's so easy for people  to just believe  what the food companies  are telling us and  just ignore  the raw facts. The ingredients that are used to create processed foods  are  chemicals that our bodies weren't designed  to  digest  and  they contain no  nutritional value whatsoever. As a nation, we  are over-feeding  ourselves these chemically engineered foods and  starving our cells  of beneficial nutrients  by doing so. These products are designed  to look  and  taste good, keep you craving  more, while being able to sit on a shelf for months and even years.  In order for a food to be able to  do  that many un-natural chemicals  and  preservatives are  added in. Try saving a  piece of  fruit or  a vegetable for the same amount of time as  a boxed, bagged or canned  food. There  is no way it  would last even  a month. When you consume these foods  your  are ingesting  toxins  which lead to weight gain,  health problems,  disease  and  eventually death.
I think the best thing anyone can do is  educate themselves. Research  documentaries,  scientific studies  and articles  explaining  the  negative effects processed foods have on our bodies.

A  few tips I  have  for anyone  trying  to  eat a diet free of processed  foods...
1. Eat foods  as close to nature  as possible. 
2. Buy your groceries weekly and  stay away from  the center  isles.
3. Choose fresh or frozen produce instead of  canned.
4. Read labels, the less ingredients the better. If you can't pronounce it, it's not natural.
5. Google natural, homemade  alternatives to your favorite processed food items.

For example,  I really like coffee creamer but after I researched the ingredients labeled on my sugar free Coffee-Mate creamer I was disgusted!  I couldn't easily pronounce 99% of the ingredients on the label. Instead, I started using half and half with a teaspoon of unsweetened cocoa powder and stevia for a chocolaty flavor or I will add a  tablespoon or two of  my favorite  protein  powder.

To learn more about each ingredient, click on the ingredient. 

It will open an article in a new window.

 





Partially Hydrogenated Soybean Oil = Completely unnatural man-made fats created through the partial hydrogenation process cause dysfunction and chaos in your body on a cellular level, and studies have linked trans-fats to health problems ranging from obesity and diabetes to reproductive problems and heart disease. The genetically engineered (GE) variety planted on over 90 percent of US soy acres is Roundup Ready engineered to survive being doused with otherwise lethal amounts of Monsanto's Roundup herbicide (glyphosate). GE soybeans have been found to contain residue levels as high as 17 mg/kg, and malformations in frog and chicken embryos have occurred at just over 2 mg/kg.
Dipotassium Phosphate = Dipotassium Phosphate can act as a skin and eye irritant along with causing vomiting and diarrhea if consumed directly in quantities. Inhaling Dipotassium Phosphate can irritate the lungs and can cause distressed breathing.
Disodium Phosphate = Disodium phosphate is used primarily as a food additive for stabilization, emulsification and phosphate fortification. It can also be used for industrial purposes as a corrosion inhibitor, as a pesticide ingredient and in industrial and other cleaning products. Although it's safe in the form in which it's added to food products, disodium phosphate in its pure form can sometimes be toxic on contact or if ingested.
Mono- And Diglycerides = They promote inflammation and obesity; raise LDL, or bad, cholesterol levels; and lower HDL, or good, cholesterol levels. Made up in part of fatty acids, mono- and diglycerides may contain trans fats, either when manufactured in a lab or, if they come from an animal or vegetable source, when exposed to heat for processing into packaged and prepared foods.
Artificial Flavors = Artificial flavors have no nutritional value. Over consumption can cause obesity, high blood sugar and cholesterol. Those who are on strict diets may note that artificial flavors sometimes contain animal products, like glycerin and may also contain alcohol.
Carrageenan = Given its effect on gastrointestinal inflammation, Cornucopia urges anyone suffering from gastrointestinal symptoms (irritable bowel syndrome/IBS, spastic colon, inflammatory bowel disease, chronic diarrhea, etc.) to consider completely eliminating carrageenan from the diet to determine if carrageenan was a factor in causing the symptoms.

Conclusion: All along I have known  that these ingredients "weren't  good  for me"  but I  didn't  take the time to look into each  ingredient and  research their effects on  the body. In my opinion, it's not fair to myself to  NOT research it. At least now  I know what the consequences are if I do decide to choose flavor and  addiction  over my health. Now that  I  have  seen the truth  I  will  be much  more  conscious  when  purchasing foods  in  a  jar, can, bag  or box. If I can't pronounce  it easily and if  I  have  to  google the  ingredient,  I  don't want  it in  my body!

 

Raw Energy Balls!

If you are looking for a super easy, delicious homemade alternative for a fruit and nut bar or energy bar you are in the right place! I just came up with these today and I'm super excited to share this amazing creation with you! The recipe takes under 30 minutes and the more often you make them the faster it will be because your technique and rhythm will improve!

You will need a regular sized food processor.

Raw Energy Balls

Ingredients:
1 cup unsweetened coconut flakes
1 cup raw, unsalted cashews
1 cup banana chips
1 cup figs (cut off tip of stem *hard piece*)
1/4 cup virgin coconut oil
2-3 TBSP 100% pure local honey
1/2 tsp himalayan sea salt
1/2 tsp ground cinnamon

Directions:
1. Add all ingredients to food processor and blend for a couple minutes or until combined very well.
2. Scoop out mixture into a big bowl.You will need a plate to set rolled balls on, a sppon and a square of plastic wrap.
3. Lay the square of plastic wrap with it centered on the palm of your opened hand.
4. Scoop a rounded tbsp of the mixture onto the plastic wrap in your palm and begin to close and squeeze your hand to form a ball.
5. Repeat until all of the mixture is formed into bite sized balls and then cover entire plate with plastic wrap and store in the fridge. Enjoy whenever you want a quick and healthy snack with an energy boost.

Tips: 
★I used to make these without using the plastic wrap in my hand and the mixture would take forever to form into balls while leaving my hands caked and clumped with the mixture. Using the plastic wrap is so much faster and clean too. Absolutely no mess and the balls are ready 3x as fast!
★Make sure to cut of the hard tip of the fig otherwise you risk the possibility of breaking/chipping your tooth on a piece of it.
★You can switch out the coconut oil with all natural peanut or nut butter if you'd like.
★I also like to use organic ingredients in my recipe where ever possible!

Healthy Turkey Tacos!

A popular dish with an unhealthy rep just became a healthy girl favorite! No guilt here in this super quick, healthy and delicious recipe!

Healthy Turkey Tacos

Ingredients:
3 taco shells (about 150 calories)
1 pkg of lean ground turkey
1 pkg low sodium taco seasoning
parmesan cheese or low fat shredded cheese
Non fat plain greek yogurt (sour cream substitute)
hot sauce of your choice
lettuce
tomato

Directions:
1. Preheat oven to bake taco shells as directed on box.
2. While cooking ground turkey in a pan on medium heat, dice tomatoes and shred lettuce.
3. Once ground turkey is no longer pink add seasoning and mix well. Turn off the heat.
4. Once taco shells are ready (about 3 mins) create your tacos.
5. I spread greek yogurt inside the taco shell, add 1-1.5oz of ground turkey, cheese, hot sauce, lettuce and tomatoes.

It's a quick meal and I feel like I've cheated after eating it. I hope you enjoy it as much as I do!