Trigger or Motivation...Become the Master

That pressure building…the walls closing in…that feeling of never catching up and no end in sight…

Stress is the ultimate thief of joy, but it can be a motivator if we approach it with the right attitude. It is a part of life and you had better learn how to deal with it. I am a full-time high school English teacher and yearbook adviser. This time of year is tough for me....tons of papers to grade and mot of my yearbook deadlines. Stress in the past often took me by the hand and led me down the difficult path of self-destruction. I would eat mindlessly, filling myself with empty calories and snapping at the people around me. I allowed it to steal my “happy” and I would dwell in the land of negativity. It became my excuse for poor nutrition choices and my lack of exercise.

That doesn’t have to be the case.  Life is all about choices and in the grand scheme of things, what you are stressing over probably isn’t worth the grief that it is causing.

There are a few things that I do when I am stressed to keep myself on track…

ü  Sip on a cup of herbal tea. It has no calories and still allows you to be “putting something in your mouth.”

ü  Chew a stick of sugar free gum. Again, it has no calories and gives you that chewing sensation.

ü  Keep lots of fresh veggies cut up and ready to snack on....because if I do cave and need to snack, it is easier to keep myself on track if there are "good" things ready to grab.


ü  Get my workout in. Usually once I get my workout in, I feel less stressed and more ready to take on the world....and I no longer feel like stuffing my face!

Personally, I spend a lot of time swimming in a sea of herbal tea and am a pack of gum a day kind of girl if that is what it takes. It is a whole lot better than coming out on the other side of an empty package of Twizzlers and finding out that my belly is suddenly rolling over my waistband, trying to escape my pants.

The crazy thing is, the stress kind of motivates me too. I try to make deals with myself to get one more thing done before I take a break or head to bed for the night. I am more apt to set goals for myself….and crush them.

It’s your choice. Stress can destroy you, or you can master it and use it to push yourself forward.

Shrimp and Avocado Summer Rolls

Do you know the difference between spring rolls and summer rolls? I didn't. Spring rolls are fried and summer rolls are not. Summer rolls are made with all fresh ingredients.

These were YUMMY! This recipe would make a great light dinner or lunch. I would suggest letting the rolls dry before cutting in half and eating because otherwise you may find them sticky. I couldn't wait and they were harder to eat before they had dried. Avoid soaking the wrappers for too long or they will be hard to work with. Part of the beauty of this recipe is that you can substitute, add or delete anything you want. Enjoy!

9 large shrimp, boiled, peeled, and halved lengthwise
red leaf lettuce, Bibb or Boston, rinsed, dried and torn to fit
2 medium carrots, julienned
1 medium seedless cucumber, julienned
1 cup red cabbage, shredded (I couldn't find any so I left it out)
1 avocado, sliced
About 1 ounce cellophane noodles, optional (also known as bean threads)
1 TBS seasoned rice vinegar (only needed if using cellophane noodles)
fresh basil
fresh cilantro
spring roll wrappers, round

Cover cellophane noodles with boiling water and let stand for ten minutes. Drain and toss with rice vinegar.
Prepare carrots, lettuce, cabbage, cucumber and avocado.
In a round pie plate that's bigger than the wrappers, add enough hot water to come halfway up the side. Working with one wrapper at a time, submerge in water for 10-30 seconds until soft and pliable but not torn.
Lay the wrapper on a large piece of parchment. Place 3 shrimp halves, cut side up, in the middle of the bottom half of the wrapper. Arrange other ingredients with the shrimp leaving at least one inch on the sides.
Bring the bottom of the wrapper up and over the pile and begin to roll gently, making sure you get it tight but don't tear the wrapper. Tuck in the ends as you go.
Set aside until all rolls have been assembled. Cut in half and serve with dipping sauce. (I used low sodium soy sauce).
ENJOY! :)

Learning to Love ME

LOVE yourself.

Sounds easy, huh? But it’s not.

It has taken me years to learn this and I am still not good at it. It’s so much easier to love your kids, your spouse, your parents, your siblings, your dog...heck, even your mother’s uncle’s cousin twice removed. It’s even easier to love those who have hurt us.

Been there. Done that.

Why? Well, maybe it has something to do with not wanting to appear full of ourselves, but I kind of doubt that. What is wrong with valuing ourselves after all? Society has taught us, however, that ego is equivalent to arrogance...but it’s not. Ego really revolves around valuing ourselves. Arrogance is another whole ball game. You can have a strong ego without being arrogant. I think it has more to do with doubt and comparison. We doubt our own opinion and ideas. We compare ourselves to those around us and in our eyes, we don’t measure up. Hogwash!

I grew up in a difficult environment to say the least. I won’t go into details...I am not ready to...but let’s just say that my early childhood was not conducive to a strong ego. However, it didn’t stay like that and I can blame my environment or I can move on and take responsibility for myself and my own happiness. I could blame my early environment for not loving myself...or I could change myself and how I think.

I choose the latter.

There are always choices. No matter how stuck you feel or how beaten down, there are always choices. You just have to make the right ones...and if you don’t, you have to pick yourself back up and keep going. I hear people all the time saying that they are stuck, that they CAN’T. Don’t ever underestimate the power of positive thinking. It will take you places you have only imagined. Try it for a week, a month...and see how it changes your life. I was such a negative thinker before, always seeing the bad in every situation. Let go. See the bright side, the good. Focus on possibility. Your attitude determines your day...your life.

Loving yourself is the first step to truly loving others. (Gosh….I wish I would have figured that out sooner!) Self-love involves treating yourself right and taking care of yourself both mentally and physically. You are stronger and more capable of handling things when you love yourself.

Repeat after me….I am beautiful. I am strong. I am GOOD.

Now...LIVE it. :)
xoxo ~Paula

Why I Believe...

I drink Shakeology. I am not a salesperson and I am not someone who pushes her opinion on others. I believe that everyone has his or her own ideas and opinions and it is only right to respect that. I am just a normal working mother of four who has found something that helps her to succeed in her weight loss journey...and I coach others to help them find the same success. I don’t know if it will work for you.

Here is what I do know. I know that Shakeology has helped me to curb my cravings for sweets. I know that I no longer get hungry halfway through the morning. I know that I have more energy since I started drinking it. I know that I feel less bloated now than I did before I was drinking it. I know that once my husband started drinking it regularly, his blood pressure went down. I know that one of my challengers has said that she sleeps better since she started drinking it. I know that my coaches and clients have had similar positive results to mine...or even more.

Will it work for you? Maybe...but it takes a commitment to your nutrition that goes deeper than that. You need to really commit to eating clean which means that you cut out processed foods. Shakeology was the first step for me and it helped me to get on the nutrition bandwagon. It continues to help me to stay focused and get rid of my excuses. If you are truly serious about making a change, you need to start in the kitchen. Shakeology might be the first step for you.

Want to try it? Let me know! :)

What About YOU?

Take time to focus on YOU.

Your journey and YOU matter.

Making the choice to focus on you is HARD. As a mom (or even a single person), you can be filled with many emotions.

ü Am I being selfish?

ü What if I give up and it was a waste of time?

ü I CANNOT do this. I always gave up before and I will give up again.

ü That money is should be used for ____ instead of on me.

ü My kids/significant other's needs should be put before mine.

I often call motherhood a journey of guilt and all of the above are the reasons why. When we are mothers, we put ourselves last.

It isn’t only true of mothers. Fathers or people without children often bow to many of the same pressures and concerns. I truly believe that while we have been so concerned about RAISING an egocentric generation focused solely on their own self-satisfaction, somewhere along the way we have thrown out self-care. We have driven home the notion that putting yourself first is selfish. Period.

But, when you make a choice to focus on YOU, your whole life changes for the better. You have more energy and you are happier. You enjoy and look forward to that little bit of time for yourself. Exercise has been proven to release endorphins that really do make you happier…and who wouldn’t want that?

I was BAD about making time for myself. I wanted so badly to be a mother…and not JUST a mother, but the very best mom I could be…that I made that my sole mission in life. I lived for my kids. I threw elaborate birthday parties and planned out every detail.

The reason why so many of us coaches proudly talk about how happy we are and how our lives have changed, is not for a sale. It's because we think EVERY person DESERVES to feel this way.

YOU. ARE. WORTH. IT. Make the change today!

*This month I am collaborating with a fellow blogger on the topic of balance. If you would like to read more on the topic of balance, check out my friend's blog at 

http://mossyoakmusings.blogspot.com/2016/01/finding-balance-doing-fandango.html

Six Roles

What are YOUR six roles?

Thinking about my six roles in life is something that I learned as a Beachbody coach. If you are a working mom like me, there are probably dozens of things pulling you in different directions. If you spread yourself too thin, you can’t do a great job at anything. That’s where your six roles come into play.

Think about all of your roles in life. Then think about which ones are your top six. Only six! For me it was really tough to narrow it down, but it finally came down to mother, wife, fitness coach, teacher, daughter and sister. These are the roles that are most important to me and the ones that should lay claim to most of my attention and energy. You cannot be all things….and you shouldn’t even try.

Once upon a time, I did try. I tried to do it all and I burned myself out. I did it for a long time and eventually found myself heading down the slippery road of depression because somewhere along the way I had lost myself. Don’t let that happen to you. That was a turning point for me and I came out of it a better person. I learned that in order to take care of others, I had to take care of myself and learn to say no. It’s not selfish. It’s survival.

The percentage of working mothers has increased by 800% since 1860.  More and more of us are working outside of the home and need to find a way to balance it all. Limiting yourself to six roles will help you to achieve that balance. That doesn’t mean that because friend isn’t listed in my six roles I can’t be a friend to anyone. It just means that the other six roles are my top priority. Those are the roles that I will focus on and pour my energy into.

And those roles may change….just as I may change along the way. 

Hopefully you will too. Life is a journey…hang on for the ride!

I am participating in a linky where I have joined with other bloggers this month to write about the topic of balance. If you would like to read more about balance, go to my friend's blog at  http://mossyoakmusings.blogspot.com/2016/01/throwing-my-heart-over-bars-teacher.html

Banana Chocolate Chip Cookies

PERFECT sweet treat! These really hit the spot! I love homemade cookies...they are my kryptonite....and I have a hard time staying out of them. I am always desperate for a healthy cookie option because, let's be honest, life is just NOT the same without cookies!

Beware, however....these cookies are addictive! Just because they are healthy doesn't mean that you can eat the whole batch in one sitting...but you can have one or two...or three? ;)

2 large ripe bananas, mashed

1 1/2 cups whole wheat flour

1/4 cup honey

3/4 tsp baking soda

1/4 cup dark chocolate chips

1/4 cup chopped walnuts (optional)

Mix all ingredients together. Drop by rounded tablespoons onto a cookie sheet (line it with parchment paper. I didn't have any so I lightly greased it this time). Bake at 350 for 8-10 minutes. Enjoy! :)

Plan Your Strategy

Turkey dinner with all the fixings? That is what was on the menu today for lunch at the school where I teach. I love a big turkey dinner but....would that get me to my goals? The problem is...there was pie in that line, people! PIE!

I knew ahead of time that the turkey dinner was looming and so I carefully planned my strategy. First, I packed foods that I liked....in fact, that I loved...so that I would not be tempted, or at least not quite as tempted as I normally would be. Second, I made sure that I was busy in my classroom during the entire lunch period. I found work and reading to occupy myself with so that I would take my mind off the pie in that lunch line.

Planning ahead saves me nine times out of ten from making bad decisions. I used to eat out every day. When you fall into traps like that, it is habit. Make planning ahead a habit instead. :)

Whole Wheat Pancakes

These were ABSOLUTELY delicious! And because they are made with whole wheat flour, they are much more filling. No sugar....you get all of the sweetness that you need from the bananas. If you need a little more sweetness, add a drizzle of the optional agave nectar.

1 1/4 C oats
1 1/4 C almond milk
2 egg whites 
1 TBS canola or grapeseed oil
1 C whole wheat flour
1 tsp baking powder
1 tsp cinnamon
1 tsp vanilla
a little aguave nectar (optional)
*I also added a few chopped walnuts (optional)

Soak the oats in the milk for 5 minutes. Mix in the rest of the ingredients and stir to form a batter. Cook in hot pan with cooking spray. Makes 8.
I served this with real maple syrup and a couple of slices of turkey bacon on the side. Yum!

Eating Out...Say What???

The hubby says, “Let’s go out” and I swear my heart skips a beat. Really??? I don’t have to cook? In that moment I think that I love him more than chocolate!

Someone waiting on you, “treats” that you never get to have... love it when I don’t have to cook but I know if I do it too often, I could end up in a LOT of trouble. (But, dang! That fresh bread they like to serve you is SO tempting!) How do you enjoy a meal out…really enjoy it…and still stay at least somewhat on track? Know exactly what you are eating, of course!

Read the description. How is the food being prepared? Grilled is great. Even sautéed is good….but not if it is “sautéed in a garlic butter sauce.” The word “stuffed” in a description should probably send up a red flag. Obviously “fried” or “breaded” are things you want to avoid. Pay attention to what you are putting in your mouth. Treats are alright to have in moderation, but a treat every day will take you down the wrong road fast. Can you splurge here and there? Sure…and if you don’t, you will probably end up feeling deprived. You just have to know how to balance. Pair your meal with a fresh salad or order grilled veggies for your side. Life is ALL about balance.

The picture above is my meal from a recent trip to the Outback. What can I say? It was a steakhouse so I had to have steak! But I did pair it with steamed veggies and a side salad with vinegarette dressing…and I kept my bread consumption to one small piece. I got my splurge and still balanced it out.

Leftovers

Leftovers....they are kind of like the ugly stepsister in my kitchen. Nobody except me ever seems to want them! I always seem to have a refrigerator full of leftovers and I am always looking for ways to use things up. Just a couple of the things I do…

Make a mix of brown rice and beans (I tend to like black beans) to serve with leftovers to change things up. I will serve leftover steak fajitas over this mix or toss it with leftover chicken to eat in a wrap. My kids even like using this mix with leftovers. There is no limit to the possibilities!

Always keep some cooked quinoa on hand. Quinoa is highly nutritious, can be mixed with anything, and can be eaten hot or cold. I like to cook mine in either vegetable broth or low sodium chicken broth for added flavor.

Sautéed vegetables. You usually will find some type of sautéed vegetables in my refrigerator. Chop up your leftover meat, heat the veggies and toss together….dinner is served!

Eggs...you can literally make an omelet out of most things! I usually keep some feta cheese on hand as well to toss in that omelet to give it a little more flavor. A veggie omelet is ALWAYS a good choice for a meal.

If all else fails, freeze it. Freeze those leftovers in small containers that you can grab for a quick, clean meal on those days when life gets crazy. It's in the busy mom survival guide....seriously! ;)

What do YOU do with all of those leftovers?

Soul Searching

I’m back!

I took a break from this blog for a while. I was questioning myself and had to figure out where I was headed with this and where I wanted to end up. Did I want to create a “business?” Or was this something different? After several months of soul searching, I think I know what I want. Building a business and making some extra money on the side is great and I am not against that, but that is not what drives me. It is my belief that we lift ourselves up by lifting others up.  Support and accountability mean so much. I am not a fitness guru. I am not a nutritional expert. I am a clumsy, uncoordinated mother of four who does her best to stick to a healthy lifestyle. I am just an ordinary woman who wants to enjoy life to the fullest. If I can share what I learn and still am learning while on my health and fitness journey with others and help them, then I see that as a benefit. It's all about the journey.

Whatever helps you to love yourself and become a better you, do that. Love yourself.

Basil-Walnut Millet Pilaf

I love anything "grainy" and I really loved the slight hint of citrus in this millet recipe. Millet is so good for you...excellent source or iron, high in antioxidants, and LOTS of fiber and protein. This was a great side and is a definite repeat recipe for me!

3/4 C dry millet

2 1/4 C organic or reduced sodium vegetable broth

1 lemon, 1 tsp shredded zest and 1 tsp juice, divided

1/4 tsp garlic powder

1/4 C thinly sliced basil leaves

1/4 C chopped walnuts, toasted or raw

1 TBS nutritional yeast seasoning or grated Parmesan cheese (I had no idea where to find the yeast seasoning so I used the Parmesan)

1/4 tsp all-natural sea salt

1/4 tsp black pepper

Combine millet, broth, oil, lemon zest, and garlic powder in a pot. Cover and bring to a boil on high. Reduce heat to low and simmer for 25 minutes. Allow to sit covered (don't peak!) for 10 minutes. Add lemon juice, basil, walnuts, nutritional yeast OR Parmesan, salt and pepper. Fluff with fork. Serve hot and enjoy! :)  (8 servings)

Simple Chicken Snow Pea Stir Fry

I made this for my daughter the other night wham she needed something quick and delivered it where she was working (hence the "fancy" place setting!). She is doing a boot camp and I wanted to help her to stay on track. It is easy, quick...and, according to her, delicious! :)
This makes one serving.

4 ounces chicken breast, sliced
1 cup snow peas
1/2 cup chopped onion
2 TBS soy sauce
1/4 cup cooked brown rice

In a drizzle of olive oil or grape seed oil, cook chicken in a skillet until juices run clear. (I cut my chicken more into bite size pieces). Add onion and snow peas. Continue to cook unit tender. Drizzle with soy sauce. Toss with rice and enjoy!

Struggles: Last...or First?

I struggle with my nutrition every day. My family still likes their treats and so every day I am faced with new challenges in the kitchen. I will not force my choices on them because I am a firm believer that forcing someone does not work. In order for something to work, people have to make the choice to do it. This struggle is mine and mine alone.

Growing up, I never had to worry about my weight. I was one of those kids who had a high metabolism. In high school, I weighed 108 pounds. I could eat whatever I wanted and never had to worry about putting on weight. In fact…when I first started dating my husband, I could out eat him!

That soon changed once I got married and started having babies. With my first baby, I had gestational diabetes and had to monitor my blood sugar carefully. Because of this, I watched my diet and didn’t put on an excessive amount of weight….but then came three more pregnancies within a five year span. I didn’t have gestational diabetes with any of my other children and I took great pleasure in eating whatever I wanted, whenever I wanted. Isn’t that the stereotype of pregnancy that we promote in our society? When you are supposed to put on weight, you are supposed to have cravings, and you are supposed to indulge…right? The problem was that I used that stereotype as an excuse to be lazy about my nutrition.  I decided that I was going to enjoy the pregnancy stereotype to the fullest and eat anything and everything that I wanted. NOT a good decision.

With my first pregnancy, I had gestational diabetes so I was forced to test my blood sugar twice a day and monitor my diet closely. This only made me more determined to thoroughly enjoy the nutritional stereotype of pregnancy to the fullest with my next three pregnancies since I did not have gestational diabetes with any of them….and unfortunately, I did. I only gained 19 pounds with my first pregnancy. With my second pregnancy, I gained 37 pounds. I had all four of my babies within a five year time span which did not give me much time to get back into shape in between.

Quite honestly, I lost myself in the pursuit of my dream of having a family. I lost sight of the reality of what putting myself last all the time would do to me. Let me make myself clear. I do NOT regret having my family. My girls and my husband are my life. My girls are the BEST thing I have done in my life….but I wish that I would have realized sooner that I did not have to sacrifice myself and who I was in order to become a mother and wife.

Taking care of myself makes me a better, happier mom and wife. Don’t put yourself last.

Banana Nut Chocolate Chip Muffins

I had ripe bananas that I needed to use up and I really didn't want to make the usual banana bread...because I would eat it! This was a healthier alternative and tasted great. It should be noted, however, that you can still overindulge with these so enjoy in moderation!

2 ripe bananas
1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder (not necessarily totally clean, but OK in small amounts)
1 tsp cinnamon
1 tsp vanilla
pinch of all-natural sea salt
2 eggs, whisked
1/4 cup coconut oil, melted
1/3 cup walnuts, chopped
2 TBS raw honey
1/2 cup dark mini chocolate chips

In a small bowl, smash the bananas. Add eggs, vanilla, coconut oil and honey. Stir until combined. In a separate bowl, combine all dry ingredients. Pour wet ingredients into dry ingredients and stir to combine. Add chocolate chips and chopped nuts. Pour batter into a muffin tin lined with baking cups. Fill each cup about 3/4 full. Bake at 350 degrees for 22-25 minutes or until a toothpick inserted in one comes out clean.
Store covered in fridge. You can also freeze for later!

Turkey and Avocado Melt

Want fast and easy? And tasty as well? This was something quick that I whipped up for my daughter and myself just the other day. I don't eat much cheese at all...usually avoid it....but you really only need one of these open face sandwiches to fill you up so it is not too bad for a once in a while quick meal.
The bonus is that my daughter loved it!

1 whole wheat English muffin, split and toasted
4 thin slices turkey (about 1 ounce per muffin half if you are using regular turkey...which actually is better!)
4 thin slices avocado
2 slices swiss cheese
2 tsp olive oil mayonnaise (make your own...so much better for you!)

Toast the English muffin. Spread each half with one tsp olive oil mayonnaise. Top with turkey, avocado, and cheese. Heat in the microwave for 20-25 seconds or until cheese is melted. Makes two servings.

Chickpea, Cherry, and Couscous Lettuce Wraps

The family wanted pizza. I was busy trying to juggle multiple tasks to finish off my weekend and I was limited on time. I wanted to stay on track instead of giving in to the pizza so this was my quick and easy solution. It was fast, easy, tasty, and filled me up...and was healthy to boot!

1/2 cup fresh orange juice
1/2 cup water
2/3 cup whole-wheat couscous
1/4 tsp all-natural sea salt
1 15-oz. can  chickpeas, drained and rinsed
1 ounces unsalted walnuts, chopped (about 1/2 cup)
1/2 cup packed fresh flat leaf parsley, chopped
1/3 cup dried unsweetened cherries, halved
Lettuce leaves (Boston works well. I used Romaine)
*********************************************
(Optional)
1/2 cup Greek yogurt
2 TBS tahini paste
6 TBS fresh orange juice

In a small saucepan, bring 1/2 cup orange juice and 1/2 cup water to a boil. Reduce heat to medium low. Stir in couscous and salt. Cover and remove from heat. Let stand for 5 minutes.
In a small bowl, stir together yogurt, tahini, and remaining orange juice until combined. (Optional)
In a large bowl, combine chickpeas, walnuts, parsley, and cherries. Fluff couscous with a fork and add to chickpea mixture. Stir gently to combine. Top lettuce leaves with couscous mixture. Serve with tahini sauce on the side. Makes 4 servings.
Enjoy!

Almond Butter Banana Treat

A fellow coach had suggested this and it really hits the spot when you are craving something sweet....and it is so much better for you than other junk that you can put in your body! Bonus...it is quick and easy!

1 slice sprouted bread or whole wheat bread, toasted
1 tsp almond butter
1/2 banana, sliced
honey
cinnamon

Toast the bread and spread the almond butter on it. Layer the banana slices on top. Drizzle honey on top and sprinkle with cinnamon. Enjoy!

*This is also good with natural peanut butter instead of the almond butter and/or sliced strawberries instead of banana slices.

Granola

When your daughter walks up to you and asks, "What are you making? It smells delicious!!! Can I have some?...you know you have a winner of a recipe! That is what happened when I made a big batch of this granola. In fact, my daughters took it to school for lunch! 

LOVE this with some fresh fruit!

10 cups old fashioned oats (I bought the instant by mistake and it was still good. Be sure to get the old fashioned oats!)

3/4 cup sesame seeds

1/2 cup sunflower seeds

2 cups raw sliced almonds

1 cup shredded unsweetened coconut

1/2 tsp kosher salt

1 1/2 TBS ground cinnamon

3/4 cup canola oil

1 cup maple syrup

1 1/2 TBS vanilla extract

1 1/2 tsp almond extract

Preheat oven to 250 degrees. Position racks in lower part of the oven. Combine oats, sesame seeds, sunflower seeds, sunflower seeds, almonds, coconut, salt, and cinnamon. Mix well until combined. In a separate bowl, whisk together oil, syrup, vanilla extract, and almond extract. Pour over other mixture and stir until coated.

Line 2 jelly-roll pans with parchment paper. Spread the granola in an even layer on each pan. Put them in the oven and set the timer for 30 minutes. Mix the granola and spread evenly again, switching the trays. Set the timer for another 30 minutes and then mix again and rotate racks. Set the timer for a final 30 minutes (90 minutes total). After 90 minutes of baking, turn off the oven, but leave the granola there for up to 6 hours so it can harden and crisp as the oven cools. Enjoy!