Wednesday, February 26, 2014

Brussels Sprouts: an Intervention

I struggle with nutrition..... period. I absolutely love food and while I love food that is healthy and nourishing, I also love food that is not healthy for you. One of my best friends used to refer to me as a carnie because of my love of fried, delicious fair food.  It doesn't help that I'm a very indulgent person in general, indulgent food, indulgent kitchen appliances, indulgent purses........ you get the picture. Food is something that makes me FEEL good. I love gathering with friends around a meal and making memories, and for the most part I think that is true for a lot of people. I think you should indulge once in a while though. In fact, I think it's healthy to do so. Plus, am I really NEVER going to eat a corn dog again? I think not.

Back to the intent of my post, it is a struggle to get green vegetables in my diet. It's one of the reasons I drink Shakeology, but even with the power packed veggie punch I get with Shakeo, I still need green veggies in my life because the cellulose present in them aids in weight loss and overall health, and that means I have to find ways to cook them where I will actually eat them. Thus, a self proclaimed intervention was born. I have vowed to add more veggies to my diet and to try new things.

Now to the Brussels sprouts. I saw them on sale in Sprouts a few weeks ago and  I have always heard people rave about them. I have already conquered broccoli so I figured it was time to move to the next step. We used a recipe from a good friend of ours and BAM here you have it:

We cooked some all natural bacon and the sprouts all together in the pan and seasoned with salt and pepper. The flavor was delicious! I'm not going to lie though, I did have a texture issue. I think next time we will cut them up in quarters so I can handle them (because you have to feed me like a pre-schooler sometimes to get me to try new things)  Here's the easy as pie (is pie actually easy?) recipe:


Brussels sprouts (as many as you think you'll need
4-5 pieces of natural bacon
salt and pepper

Combine everything in the pan and let the sprouts cook WITH the bacon. Season with salt and pepper and cut up into small pieces if you're a big baby like me.

Hope this helps you get some "green" in your dinner plate :)

Tuesday, February 25, 2014

New (old?!) beginnings

Yesterday was my first day in the real world in a LONG time. Andrew went back to work. I can't begin to explain all the emotions that have come along with that over the past week since we found out his former employer would hire him back on. Obviously, one emotion is excitement. We can finally get back on the financial track we need to be on to reach some goals we've had. Other emotions come as well though; fear, anxiety; wondering if the last couple of years have been in vain and how in the world am I going to stay on track with my fitness journey because he makes SO much of that happen?

You see, 2 1/2 years ago, we made a mutual decision as a family for Andrew to go back to school. He had been in the restaurant industry for his entire life and it wasn't working that well for our family. If you or someone you know has ever managed a restaurant, you know what I'm talking about. He was literally never home and when he was, he was usually sleeping. The hours never stay the same and usually there is more time spent than the 50 plus hours you are already scheduled to work. It was a tough choice, because the company he was working for is a great company. If you are in the restaurant industry, it's the company you WANT to work for, at least here in Oklahoma. He was also really great at managing. They had big plans for him and a promotion in the near future. I don't even need to mention the financial aspect. A one income family is extremely hard to manage these days, even with the job that I have.

Despite the good things, we jumped off the cliff. It was tough but we were making it work at first. Andrew made awesome grades and really enjoyed learning. It was nice having him home every night and taking care of things around here. He did do part time work for a lot of the time. It wasn't much, but it helped us stay afloat.
It was around this time I started working on becoming healthier. I had him right there to make meals for me and pack lunches; watch the kids so I could get my workout in. He made is very easy not to fail.
Then 2013 seemed to be the year where the bottom fell out. The back problems he had prior to leaving his career were just magnified by the more physical demands of his part time work. Things didn't work out and he lost his job. I was furloughed for several days over a two month span and then the government completely shut down for nearly three weeks leaving me and thousands of others waiting for their paychecks. It was enough to completely throw the delicate balance of our finances completely off course. Then, his father had a very unexpected stroke and he spent day after day at the hospital and that completely screwed up all his classes.
He had to go back to work and figure out how to do school part time. That much we knew, but we were bound and determined for it to be ANYTHING else besides a restaurant. He searched online diligently, went on numerous interviews, yet nothing worked out. The holidays came and we expected opportunities to be slim. Then the holidays went. Still nothing.
In the middle of an argument we were having, Andrew sent the text to the man who would be the decision maker in whether he would go back to the restaurant. I was upset and relieved at the same time. There was no going back now. You can't say you want your job back and then say just kidding.

They hired him back and I became a basket case the closer his first day got. I shutdown for about two days straight. How was I going to manage everything while he was at work at night? What about all the activities the kids have? You mean I have to workout while my kids are running around jumping on me? I have to pack my own lunch?  Yes, I panicked and yes I'm spoiled. Then came the first day (yesterday) and....I survived. I had to eat Panera for lunch, but I made it through the rush home to activities, dinner and even my workout. The only thing I didn't get done was this blog post. So what is the bottom line?

1.) I'm going to have to meal plan. For real this time

2.) I am going to have to do superman position while my three year old sits on my back because that's what kids do when you are trying to get stuff accomplished.

3.) I'm going to have to do chores again. Or hire someone to do it for me. We'll see.

Bottom line, it's a change but we will survive and there will be a lot of positive things that come from this, just as there were positive things to him being home. I don't think it was a mistake for us to take a leap of faith though. Trying something new taught us a lot about each other and allowed our kids to develop a relationship with their dad that they didn't have previously. I'm sure there will be tons of craziness along the way, but I believe we're ready for it. Stay tuned!


Friday, February 21, 2014

So where can I get all this "real food" you always talk about?



When you think of where to get healthy food, usually Whole Foods or another local health food type of store comes to mind, There are many more resources than what you typically think of though. Some of these are local and some are available nation wide or regionally. Here are some great sources for you to find the things you are looking for! I'm sure I'm leaving some great ones out so if you have links to places you use feel free to share them in the comments and I will add them to the post.


Bountiful Baskets- Bountiful Baskets is a program I became familiar with when I lived in Utah. Since that time they have expanded across a large part of western and central United States. Check out their website to see if there are locations near you. It is a program run by volunteers so if you don't see a location close to you, email them and ask them how you can get one started!


Azure Standard- Azure standard works through groups of people. There is a $50 minimum order and you can email the company to find out if they have a pick up site near you and the contact information to join the group. They have a big selection of natural products in bulk so that you can stock up.

Amazon- Amazon is my go to for many many things and I am slightly obsessed. They have a subscribe and save for many regular household items and healthy products. I order things like dried herbs, coconut oil and steel cut oats in bulk and with subscribe and save I get up to a 20% discount delivered to my door with free shipping. Subscribe and save orders can be modified each month to continue a shipment of something or skip a shipment if necessary.

Craigslist- Craigslist has more than just used furniture and electronics. I actually found the lady that I now get my eggs from on there and I have been picking up from her for close to a year. I have also seen ads for grass fed meats, goats milk and other locally grown food. Availability is going to vary by your location, but if you are in the Oklahoma City metro, I can tell you I see things all the time.

Farmers Markets- Farmers markets are popping up everywhere. Typically you can find offerings during the growing season from local producers. Oklahoma city regularly has a farmers market on Saturdays at OSU-OKC and there are many others available. 

Oklahoma Cooperative- I am a big fan of the Co-op and it has grown by leaps and bounds since I discovered it in 2009. It has been so successful, that the way it is set up is actually a model for many co-ops popping up across the United States. Basically, you pay a one time fee of $50 which allows you to buy or sell products. You place your order at the first of the month and one day a month orders are brought to the location you select nearest you to be picked up. It is basically a one stop shop for you to pick up things from producers all across Oklahoma. There is even delivery to your home for some select locations and for an extra fee. The Co-op is completely run by volunteers so the extra fees for delivery and such go to fund coolers and other equipment needed to get your food to you.

CSAs- CSAs are another popular option becoming available to more areas. With a CSA you pay upfront so that the farmer has the resources to get seed and cultivate crops. Once growing season has begun, you get  to pick up an order each week with veggies or other goodies that the farmer is producing. CSA offerings vary in products and price, but you usually get a much better deal than you would pay at the local grocery store and not only that, you are also supporting your local economy . If you are a local Oklahoman, you can also check out my sorority sister, Samantha Lamb's farm and CSA here: The Farm and Fiddle


Mountain Rose Herbs- I love Mountain Rose Herbs. They are a great source for dried herbs, teas, oils and spices. I use their products a lot to make natural skincare products and they usually have a great price on quality coconut oil in bulk. They have bulk discount prices for anyone who orders a certain amount. All of their products are grown in an ethical manner and most of the time they are organic. If you are looking for an item that is hard to find, this is the place for you.

Grow it yourself- Nothing is going to be fresher , more economical or more natural than food you grow in your own garden. These days you can easily find quality seeds online and shop from your couch. I get giddy every year when I get Baker Creek's heirloom seed catalog and I've also had success ordering seed off of Amazon. You can check out Baker Creek here: Baker Creek Heirloom Seeds

I hope this gets the wheels turning in your mind of places you can use to get quality natural food. If you have a great source please let me know. I'm always looking for new places to check out!

Wednesday, February 19, 2014

Ditch the soda!





One of the hardest things I've had to let go is my soda habit. Now, I DO still have soda about once a week. Usually on Sundays after church when we go to lunch with my family. The rest of the week though I stick to water, unsweetened tea and THIS little gem. Sparkling water with lemon and/or lime and some truvia stirred in. I know what some of you may be thinking.....GROSS! To each their, own, but I have found that with citrus and truvia it is wonderfully refreshing and the carbonation in the sparkling water gives me the feeling that I'm indulging in a soda. I purchase the La Croix at our local Sprouts, but I've been told it's available in several places. Here's what you need:

1 can La Croix sparkling water
1-2 packets Truvia or Stevia
1/2 Lemon or Lime (or both!)

Pour it in a glass, squeeze in the juice, stir in the truvia and BAM you have a nice little refreshing drink. If you are super motivated or trying to get on my good side like Andrew was you can even add some garnish hehehehehe....




Monday, February 17, 2014

Week two of Beta is about to go down!



I will be the first to tell you that Shaun T programs have always scared the crap out of me. I had seen Insanity and thought "there is no way I can hang with that". When T25 came out this summer, I was excited but still really scared, but I bought it anyway. I did a few workouts but it sat in my shelf for 4 months before I committed to really following the program.
     I'm so glad I did! I have seen results like I never thought possible, in a really short amount of time. In just the first week of Beta, I have dropped a 1/2 inch in my abdomen and waist. The picture above represents my total 6 weeks of progress. Have I been perfect this entire time? No. I have indulged in treats and unhealthy meals more than I should have, but I have completed every single workout successfully including double workouts on Fridays. What's even more exciting is that 3 of my very best friends have joined my current challenge group, are doing T25 with me and they are killing it! They are participating and making the group so much fun for everyone else. In just a few short weeks they are down several inches and pounds, so it's not just me getting awesome results.
     I'm glad I chose to overcome my fears about doing an intense program and I'm glad I have the support and accountability of my friends and group members to keep me going. As their coach, when I see them getting amazing results, it inspires me to push harder each time I push play! On to Beta week 2!!


Friday, February 14, 2014

Real Food Kitchen Makeover Series: 5 things you can easily switch out

Real Food can be straight up overwhelming. There is so much information out there and much of it is conflicting. The best thing to do when you are beginning is to take baby steps. For me, it was switching from margarine to butter about 10 years ago and the rest of the changes I've made so far have come gradually over time. Keep in mind that any changes you make will make a difference in the long run. Do what you can and gradually make new changes as you go. Here are five changes you can make easily that will make a BIG impact!




Healthy Cooking Oils




If I had to choose one place to start on a real food journey, cooking oil would be what I would begin with. Modern day vegetable oil has claimed to be "heart healthy" for most of the time I've been alive. I mean, it's "vegetable oil" so it must be good for you right? What many people don't know is that once mainstream America began to replace traditional cooking fats with modern day solutions, the obesity trend began to climb. Millions of dollars have been spent to devalue butter, coconut oil and traditional fats like lard and tallow (think when McDonald's was pressured to switch to vegetable oil for their french fries). Nutrition is a relatively new science and what the mainstream experts are beginning to find out is that fat does not make us fat. Things like refined sugar, high fructose corn syrup and the various things we can't pronounce on food labels that are added to modern day convenience foods are the culprit. Low fat, low calorie foods unless they are naturally that way by nature always have something added to them to make them taste good and that something is usually sugar or sugar in disguise. Be wary of anything that says fat free or sugar free and check your labels.  I plan on doing individual posts over all of these, but here's the short version:

Olive Oil: use it for dressings and low heat sauteing. Olive oil used at a high heat will ruin the qualities that make it so healthy for you and will turn rancid like the vegetable oils on the shelf. You also need to make sure your olive oil is ACTUALLY olive oil (crazy). Until I can do an informational post over that, I will just tell you I have switched to olive oils from California. My wonderful mom brought me some from a farm in Northern California that I use in dressings, but you can also find oil from California Olive Ranch in Walmart these days.

Coconut Oil: Organic and unrefined is the way to go. Use it for higher temp cooking and even raw in smoothies and mixed with your Shakeology. Coconut oil is also great for baking.

Grass fed Lard and Tallow: Great for high temperature cooking. The key is to find a quality source. Never buy the lard in the grocery store. If you are in Oklahoma, you can find grass fed quality lard and tallow from local farmers here

Butter or Ghee- Always choose butter over margarine and ghee which is just butter oil with the milk solids removed is excellent for high temp cooking and used in many fine restaurants.

Natural Salts



The regular old white salt that most of us are familiar with is what is responsible for the bad rap salt gets in regards to a healthy diet. Did you know your body actually needs salt though? What you don't need are the anti caking agents or even (gasp) sugar that is in commercial white or sea salts. While there are several different types of wonderful salts you can use (varieties of Himalayan salt, Celtic salt) we use Redmond's Real Salt in our house. Real Salt is an American product from an ancient sea bed in central Utah. I first learned about it while we lived in Utah and it contains over 60 trace minerals that your body benefits from along with the salt itself.  We buy the refill packages at Sprouts and it lasts us for quite a while You can read more about the benefits of healthy salt here

3. Natural Sweeteners



Keep in mind that even natural sweeteners should be used in moderation, but whenever you need a sweet treat, you can easily switch out refined sugar with natural alternatives in a 1:1 ratio. My favorites are pure maple syrup, coconut sugar and raw honey. Coconut sugar has become my "go to" for baking. As for honey, like I mentioned with the olive oil above, you actually need to make sure the honey you get is REAL. Most of the honey on the shelves at the store is imported and test after test continues to show that many of these brands contain sugar rather than actual honey. Your best bet is to find a local source. I have been able to find this at our local Sprouts, Whole Foods, and the Oklahoma Coop (which is linked to above).



4. Raw Nuts and Seeds


Raw nuts are GREAT for toppings on a salad or by themselves as a mid day snack. Nuts are full of oils that are great for you, but roasting them decreases the  nutritional value of the healthy fats they contain. You can also take an added step of soaking nuts to increase the nutrition available by reducing the natural phytic acid that seeds and nuts contain naturally.

5. Sprouted and soaked grains or grain products



Grains are the bad guys in most nutrition advice these days and  a lot of the reasons are valid. I could write pages on everything that is wrong with modern grains and the way they are grown, which affects our bodies, but we have plenty of time to touch on that down the road. What you need to know is there is a way to enjoy grains in moderation along with plenty of protein, vegetables, fruits and healthy fats unless you have a health condition that requires you to abstain. Soaked grain products are the way to go if you don't want to make your own products. We keep Ezekiel sprouted bread and tortillas in the fridge at all times. You will find them in the freezer section of  stores (we buy ours at Sprouts or Whole Foods around here). Keep them refrigerated though, they don't have the additives that make the majority of bread products last longer on the shelf.


So there you have it, my beginner recommendations for cleaning up your pantry. Do you have an ingredient you have switched out to make it healthier? I'd like to hear about it!

Wednesday, February 12, 2014

Sweet Potato Pot Roast


     How good does that look? If you are a fellow Oklahoman like me, you know it has been COLD here lately. We have been eating a lot of warm filling soups, chili and now roast. This is the best one I've ever had and I can take absolutely no credit for it. This was all done by my wonderful, supportive fiance` Andrew and boy did he do well! The two things that made this a success? 

1. Low and slow in the oven and not the crock pot  
2. Sweet potatoes

     Now, there is absolutely nothing wrong with cooking food in a crock pot, but for some reason, roasts just don't fall apart for us when we try it. We do however have a lot of luck in our dutch oven. Really though, the sweet potatoes made this meal! I was skeptical of  using them, but it worked out perfectly and gave a great flavor to the entire pot. There are still regular potatoes in here that my kids and Andrew wanted, but honestly, they loved the sweet potato just as much as me. The only thing I would do differently, (as this was the first time he made it) would be to wait an hour or two and then add the sweet potato instead of keeping it in there the whole time. They were so tender they were falling apart and if you like fork tender potatoes you will want to give them a little less time. I would also add more than one and less of the white because everyone loved them. I hope you all try this soon and enjoy it as much as we did!


1 chuck roast (2-3 lbs)
2 cloves garlic
1 yellow onion
1 sweet potato
4 white potatoes
2 carrots
4 Tbl Real Salt
2 t  ground mustard
2 Tbl lemon pepper
2 Tbl black pepper
3 Tbl garlic powder
1 carton beef broth


Preheat the oven 275 degrees (go to 300 degrees if you do not have a convection oven)

Puncture roast with 8-10 holes on top with knife. Chop up garlic cloves and divide among holes. Rub a generous amount of olive oil over the whole roast and season with salt, ground mustard, lemon pepper, black pepper and garlic powder. On the bottom of dutch oven lay 1/2 of the chopped carrots and onions then lay the roast on top. Layer potatoes around the roast. Add the rest of the carrots and onions on top. Add beef stock to come just to the top of the roast and vegetables. If you run out, add a little water to get it to the right level. 

Cook for 2 hrs and 15 mins and then flip the roast over, keeping the potatoes on the side if you can (just make sure liquid is still covering the meat and potatoes don't get wedged underneath). Continue to cook for another 2 hours and 15 mins. The roast should fall apart when you cut into it

Monday, February 10, 2014

My Story (part 2)

     My weight loss lasted until my junior year when I began my first long term relationship. I became comfortable, had stopped playing sports and had gotten my first real job at Sonic. From then on through college the weight slowly packed on. I'd get on a kick and lose a few pounds, but I'd stop whatever I was doing and it would come right back. I began my first of many attempts at taking Phentermine. My only successful weight loss experience had been because of pills, so to me, that was the only logical way for me to make it happen again. I'd take the Phentermine, not eat and lose weight. Then I'd stop, crash because I didn't have the pills anymore and gain it all back plus a few pounds. After I had my children, it just got worse. I gained over 50 lbs with my first son. It was in the hospital with him when I actually saw my first Beachbody infomercial and ordered Yoga Booty Ballet from my hospital bed. Through exercise, I was actually able to get within 5 lbs of my pre pregnancy weight, but I didn't stay with it and I stayed about the same for awhile, slowly adding a pound or two a year, my weight gradually going up and my clothes getting smaller. During my second pregnancy, I had horrible nausea and hardly gained a pound. After he was born, I actually weighed less than when I got pregnant. I had great intentions of building on this momentum and starting a program again, but a move back to Oklahoma, two kids instead of one and our hectic lives became my excuse to do nothing and become complacent about where I was at. 
     It was in the spring of 2012 that Beachbody came across my path again. I had a good friend from high school that had been posting relentlessly about Shakeology along with pictures of the different recipes she was using. I wasn't her claims of losing weight that were making me interested. She kept talking about how much more energetic she felt and I was TIRED. My kids, work and the activities Bryce was starting to become involved in were wearing me thin. I could barely get out of bed each morning because I was so tired. I messaged her on Facebook and asked her what it was all about. She convinced me to try it for a month and suggested I try a program too. I didn't go for the program (just yet) but I was desparate to try anything that would make me feel like I could function again. Long story short, the Shakeology came in the mail a few days later. I tried it, fell in LOVE with it and started to feel so much better.....just like she said I would. I was hooked and decided to become a coach for discount purposes. I loved that it contained REAL food in it and didn't have all of the additives and synthetic vitamins that most meal replacement shakes have. A few months after that I bought Turbofire, and then Chalean Extreme and began working out. I was doing great, looking better and seeing major results.
     Then, it HAPPENED. I fell off the wagon. I lost sight of my goals. There was a lot going on in my personal life. Stress with our finances because my fiance was in school, furloughs and job insecurity at work. I fell into a major depression and couldn't seem to work my way out of it. I stopped everything I was doing for about 4 months. I couldn't even inspire myself let alone my coaches and customers that I had who had come to trust me. I felt awful and I felt like there wasn't a light at the end of the tunnel. The weight that I had lost came back....and then some. My skin broke out because of all of the unhealthy food I was eating. I still drank my Shakeology, but not consistently. I had about three full bags sitting in the back of my cabinet just staring at me. 
     It all became a turning point for me as horrible as I felt then and as depressing as it seems as I write about it now. I got up one day and said to myself. Not me and NOT this time. This is not the life I'm meant to be living. I began devouring anything encouraging that I could get my hands on. I read three different Joel Osteen books in about a month. The Shakeology became a daily habit for me once again. I started to feel better and gain back some confidence.Soon after that the exercise came a part of my life again too. I found more personal development to read and started making healthy food choices again.
    That turning point was about three months ago. I am seeing results like I have never seen before You see, the key has always been to BELIEVE in myself and what I am doing. I have finally found that and I'm happy with where I'm headed and I will NEVER let myself fall back into the negative mindset that I found myself last fall, no matter what comes across my path. I am excited about this journey, excited to have those of you reading along for the ride and most of all excited to change my life along with the others I will hopefully inspire.



Saturday, February 8, 2014

My Story

Hi Everyone!

I'm Jennifer and I am on a journey to be in the best shape of my life. I have struggled with my weight since a very young age.Some traumatic events around the age of 6 to 7 put this into motion, though it took until I became an adult to realize this was the point in time the weight gain began to happen. Though it was subconscious at the time, food became my way to deal with stress, trauma or anything generally negative that happened in my life. I always had friends, and though I'm sure it was obvious to them that I was a bigger girl, I never felt the stigma or bullying that many overweight children go through. I played sports, had sleepovers, made good grades and for the most part, lived like any normal kid. It never occurred to me that it was important to eat in a better way even though my mom tried to make that happen. I was a picky eater (and still am to this day) Textures of food would bother me and I wasn't really inclined to try new things. I spent a lot of time with my Grandmother, because my mom worked constantly and she indulged me in the things I wanted to eat which didn't help the situation at all. When I got to Jr high is when I started to become self conscious about the way I looked. I wanted to wear the cute clothes my friends wore and I wanted boyfriends like my friends had. Though people liked me, I didn't have boys knocking down my door to date me and it (like many teen aged girls) bothered me. I began to become more aware of what I ate. I was able to get a hold of over the counter diet pills like Dexitrim and the like. The summer before I went to High School, I told myself I would be different. Pondimin had just came out, and my Dr. prescribed it for me.This was just the beginning of my attempt at a quick fix for my weight problem. I took the pills and exercised all the time. We had a Nordic Track and my mom had TONS of workout videos that I would do with her or even by myself sometimes. I cut out bread most of the time and literally lived off of yogurt many days and stayed under 1200 calories (oh what I did to my metabolism with that!)  I definitely lost the weight. By the time I was a freshman in high school, I was at a weight I was fairly satisfied with. I wasn't a thin stick, but I felt more confident. (look for part 2 later this week!)

Chocolate Chip Oatmeal Cookies

I have never met a cookie I didn't like, so when I started changing my eating habits, I had to find healthier versions of some of my indulgences. This cookie has all the cookie texture that people love without the flour and refined sugar and really, who doesn't love a good cookie for the occasional treat?  Enjoy!


Preheat oven to 375 degrees

1/2 cup butter
1/2 cup coconut sugar
2 eggs
2 cups almond meal/flour
1 cup old fashioned oats
1/2 teaspoon baking soda
1/2 teaspoon Real Salt
1/2 teaspoon cinnamon
1/2 teaspoon pure vanilla extract
1/2 teaspoon pure almond extract
1/2 cup chocolate chips

In a bowl, combine all dry ingredients except chips. In a mixer, cream butter and coconut sugar. Add in eggs one at a time and add both extracts. Slowly add dry ingredients to wet ingredients until combined. Stir in chocolate chips. On a sheet pan with parchment paper, drop spoonfuls of cookie dough. Bake for 12 to 15 mins.