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Food Guilt

So here it is, all ready going into week three of the 20 in 6 challenge. The time sure does get away from a person, especially me it seems! I am down 2 ½ pounds and more than 4 inches! I can hardly believe that I have shrunk FOUR inches! I am all ready able to tell that my pants are feeling a bit looser and my clothes are feeling a bit less snug. It is such a great feeling.

So, let’s talk about food and guilt. I know that it is a bit of a heavy subject, but I completely understand how the two go together for some people and I wanted to talk about it from my perspective. First off, for those of you that know me, you know that vegetables present a real challenge for me because, frankly, I do not enjoy them. Not really at all! However, I know that if I would like to release some of this body clutter that I am carrying around, I know that the best choice for me to eat would be vegetables. And so, I eat them. Every day.  Whether I “like” them or not, I just eat them. For me it is a lot like putting one foot in front of the other. I just do whatever the next thing is that needs to be done.

A wise friend told me once that it could be as easy or as hard as I chose to make it, and SUFFERING IS OPTIONAL. So, I am choosing to make this weight release journey as “easy” as possible. I am living in a mindset that  I am going to get rid of this weight and I am NOT going to suffer through it. I am going to get excited about every small victory and I am going to reward myself. And we will talk about rewards in a minute.

So here is where there guilt comes in to play. I know many of you out there from one time or another has “fallen off the wagon”. Or in other words, you have eaten something that you didn’t feel like you should have. When you were done, you began to feel guilty about it, and then you either continued to make unhealthy food choices, or you beat yourself up over it, or maybe you even got a little crazy about it and then decided you were going to wreck yourself by going on a ten mile walk or something to “counteract” the unhealthy choice.

I ask you, why do you feel guilty? The way that I see it is, food is JUST food. And currently for me, many hear me say that food is fuel. BECAUSE IT IS! Food is simply fuel for your bodies. Now you can choose to put fuel in your body that isn’t going to allow you to run as well, or you can choose to put in the premium fuel. The kind of fuel that is going to help you run exceptionally. And with said, sometimes we choose the fuel that we know isn’t going to be the best quality for us, and we choose it anyways. SO WHAT!!!!  It was just ONE CHOICE!

One choice in a series of hundreds of choices that we make throughout the entire day. So, when you choose to make an unhealthy choice and you feel the guilt rising up inside of you, instead of beating yourself up over it, I implore you to say, “that was one choice” and then make a different choice after that. I want you to know that the one unhealthy choice that you made doesn’t define you. Nor does the hundreds of unhealthy choices that you possibly made that got you to where you are today. They are not what makes you the amazing person that you are today. Let me say that again, your unhealthy choices DO NOT DEFINE YOU!!  So drop whatever labels you are carrying around and hold your head up proudly because you are taking action to change your life, one step at a time. Even if the only step is reading this blog, you are doing something, one step at a time. Just keep taking those steps, and I will too.

Here is my final thought, because I want to take a minute to talk about “rewards” and treats. Many people I know feel that they deserve a “treat” from time to time, or everyday…. Or some where in between there. J I would like to tell you first, I think you that you deserve ALL KINDS of rewards and treats! I think you are doing an amazing job, so you should be proud of yourself. So, go out and reward yourself! Let me say this though, YOU ARE NOT A PUPPY!!!! Rewards and treats do not have to look like food! They can be things like getting yourself a pedicure, or a massage, or buying yourself a favorite candle. Or you don’t even have to spend any money it could mean a leisurely walk by the river, or setting aside time for you to sit and read or relax, or just doing something fun that you really wanted to do.

Pedicures are definitely my thing and I thoroughly enjoy getting them! One day soon, I will be treating myself to one, because I most definitely deserve it!  

I hope that if you are struggling with food guilt at all, you can let it go, and know that you are incredibly valuable and you deserve to live your best life ever. I am here for you if you ever need someone to talk to, or to give you a pat on your back because I think you are absolutely amazing!

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2nd Workout

Well, good afternoon to you. Angela here. Many of you know me and followed my journey in 2011 when I released 60 pounds of weight with Impact Fitness. Since then a lot has changed in my life.  I have met a wonderful and supportive man who loves me and my kids and we have joined forces to create a crazy and amazing family. Between the two of us we had 7 children, yes I did say seven, and then last summer I got pregnant with our adorable baby boy named Eli. So thats right, we have 8 kids.

Needless to say, some of my working out and staying healthy kind of got put on the back burner. I became a very busy mom with all of my kids, and did I mention that all of the older kids are now teenagers or pre-teens? So after I had Eli I took a look at the scale, and a good hard look at our life and decided that it was time to make some changes. Those 40 pounds that I put back on needed to go away.  And as a family,  I took a look at our meals that we were eating and decided it is time to clean things up.

So here I am. I sat down with Laura and we talked about a BRAND NEW program that Impact Fitness is rolling out. Its called 20 in 6. The goal of it is not only to jump start my metabolism, it is also to shed 20 pounds in 6 weeks. And I couldn’t be more excited. I want you to take you along on my journey with me. Maybe you are in a place where you are feeling stuck about your workouts or maybe you are looking for some motivation to move you a long or to even get you started. Whatever place you are in, I am here for you!

So let me tell you that today was my 2nd workout for 20 in 6. When I went to the gym yesterday for the first time in a year and half not only did I have a ton of anxiety about whether or not I was going to be able to do work out again, I was scared to death about pushing my body. And let me tell you, I was pushed! Everything from my chin down hurts! AND, I got up for more torture today! Another killer work out. But I want to tell you about what I call “2nd workout”. This is the workout you get when you are trying to sit down or stand up when every inch of your body is so incredibly sore. You know what I am talking about, the workout that you get when you have all ready had that hard core workout and now you need to function in real life. For me right now the stairs in my house are killing me, and it takes every ounce of strength to carry my body up and down them, but I know its worth it. The other big thing that is insanely hard is carrying around Eli. He only weighs 14 pounds, but he may as well weigh a hundred! And sitting down to pee, well you may as well forget about that! And what makes this second workout even more exciting…. I have been drinking about a gallon and a half of water a day.. so guess what, yep, I have to pee even more! That’s why its called “2nd workout”. It is the workout AFTER the workout.

What I do know and am completely assured of is this WILL get easier! This will also get me to where my goals are. So for now, I will continue to take each day one at a time, and feel grateful for my 2nd workout as I know that it is helping me to take up less space in this world!

I hope that you come along with me on my journey and I hope that you can feel encouraged or even inspired that even when we have setbacks in our life, we can decide to simply move forward and change! We can take control of our lives and choose something different, something better. I do hope that where ever you are in your life, you will take one step in direction of where you would like to be. Think about your life and where you would like to be a year from now. How will you get there? What can you do today, to get to that place. Whatever it is, I support you.

For me, its that 2nd workout…

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Crock Pot Baked Beans

These baked beans are super easy to throw together, just spend a few minutes on the prep and let your slow-cooker do the rest! Give this recipe a try next time you’re asked to bring a dish to pass, you’ll never want to buy the canned ones again!

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Ingredients

1 pound (about 214 cups) dried navy beans, sorted and rinse
2 cups yellow onions, diced
34 cup ketchup
14 cup Blackstrap molasses
14 cup light brown sugar, packed
2 tablespoons apple cider vinegar
1 tablespoons chili powder
1 tablespoons nutritional yeast flakes
2 teaspoon dry mustard, or 2 tablespoons
spicy brown or Dijon mustard
4 cups water
Sea salt
Freshly ground black pepper
Hot pepper sauce (optional)

Directions

Place beans in a large pot, and cover with water. Bring to a boil over high heat, and boil for 2 minutes. Cover, remove from heat, and set aside to soak for 1 hour. Drain beans in a colander, and discard soaking liquid.

In a medium or large slow cooker, combine yellow onions, pre-soaked navy beans, ketchup, blackstrap molasses, light brown sugar, apple cider vinegar, chili powder, nutritional yeast flakes, and dry mustard. Pour in water.

Cover and cook on low for 7 or 8 hours or until beans are tender.

Taste and season with sea salt, black pepper, and hot pepper sauce.

Makes about 16 half cup servings.

Nutritional Information (per 1/2) cup

calories: 75

total fat: .2 grams

sodium: 73 mg

carbs: 18 grams

fiber: 3 grams

sugar: 9 grams

Protein: 2.6 grams

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Garlic and Onion Soup

Let’s talk about the weather for a little bit. Not too long, though, it hasn’t been great enough to deserve a lot of praise. I’m talking about all the rain we’ve gotten in my area. It seems like every other day it’s raining, pouring and thunder-storming. Doesn’t exactly make for the greatest grilling out weather, does it? Hopefully we’ll get a lot more nice and sunny days that are perfect for firing up the grill, but until then, with all this rainy weather, I’ve been craving soup! Yeah, I know, not what everyone thinks about eating in the summertime, but I find it comforting on dreary days like these.

 

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Ingredients

2 teaspoons olive oil
5 tablespoons minced garlic
1 medium-large onion, sliced thinly
1 teaspoon sweet smoked paprika
3 cups vegetable broth
1 cup water
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (1-ounce) slices rustic bread, cut into 1-inch cubes
8 large eggs
2 tablespoons chopped fresh flat-leaf parsley

Directions

Preheat broiler.
Heat oil in a large saucepan over medium heat. Add garlic and onion to pan; cook 5 minutes or until tender (do not brown). Stir in paprika. Add broth, 1 cup water, salt, and pepper; bring to a boil. Reduce heat, and simmer 10 minutes.
Arrange bread cubes in a single layer on a baking sheet; broil 4 minutes or until golden, stirring once. Reduce temperature to 350°.
Place about 1/4 cup bread cubes in each of 8 ovenproof soup bowls. Break one egg into each bowl; ladle about 1/2 cup broth mixture into each bowl. Arrange bowls on a baking sheet; bake at 350° for 20 minutes or until egg whites are set but yolks are still runny. Garnish with parsley.

Nutritional Information

Amount per serving (serves 8)

Calories: 114
Calories from fat: 41%
Fat: 5.2g
Saturated fat: 1.3g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 0.9g
Protein: 7.3g
Carbohydrate: 7.6g
Fiber: 0.3g
Cholesterol: 180mg
Iron: 1.3mg
Sodium: 398mg
Calcium: 38mg

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Pea and Edamame Ravioli with Toasted Walnuts and Ricotta

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Pea and Edamame Filling

1 16oz. package frozen peas
1 12oz. package frozen, shelled edamame
1 tablespoon olive oil
4 cloves of garlic, thinly sliced
2 tablespoons lemon juice
1 to 2 tsp. freshly cracked pepper
freshly ground salt, to taste

Bring a large pot of water to a boil and cook the peas and edamame for about 5 minutes. Drain, reserving some of the cooking water. Transfer to a food processor, and puree, adding water if needed to reach a creamy consistency.

Meanwhile, heat olive oil in a small skillet and cook the garlic until lightly browned and tender. Fold into pureed peas along with the lemon, pepper, salt

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this is what the pea and edamame mixture will look like when done

Now to make the Ravioli

Pea & Edamame filling
wonton wrappers
ricotta cheese, drained for a few hours
butter, about 1 tablespoon per serving
chicken broth, about 1/2 cup per serving
walnuts, lightly toasted

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here I have the ricotta draining in the strainer. My strainer wasn’t as fine sieve as I wanted so I put down a few coffee filters (you could also use cheese cloth if you have it handy, which I didn’t)

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if you’re not going to use all of the raviolis right away, lay them flat on a sheet pan and freeze them. Once they’re frozen you can put them in a container and pull them out of the freezer as needed!

Directions

Prepare the raviolis by putting a small amount of the pea and edamame filling onto each wonton wrapper. Wet the edges and press together into a triangle. Set aside.

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Preheat oven to 400ºF. Place a sheet of foil on a baking sheet and spray with nonstick cooking spray. Transfer the ricotta the baking sheet, spreading it out. Spray with olive oil spray and sprinkle on a little bit of salt and pepper, to taste. Bake for about 15 minutes, until lightly browned, and set aside.

Meanwhile, bring a pot of water to a boil, and heat the butter in a large skillet over medium heat. Cook the ravioli until tender, about 5 minutes. Let the butter brown slightly (DON’T BURN IT!) Add the chicken broth, bring to a boil and simmer for a few minutes. Remove the ravioli from the water and add to skillet with the browned butter sauce; stir and saute briefly.

Serve ravioli with crumbled ricotta cheese over and toasted walnuts.

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Marmalade Chicken

orange marmalade chicken

 

 

 

 

This recipe is a nice change from your ordinary chicken with minimal seasoning that you may end up dipping in BBQ sauce (hopefully a “healthier one”) and is light and refreshing; perfect for Spring (which is hopefully right around the corner)! Try serving it with roasted veggies (asparagus, green beans, carrots, etc. check out some of the vegetable sides we have), a nice side salad loaded with veggies (fresh broccoli, cauliflower, carrots, cucumber, tomato) or a side of quinoa pilaf.

Ingredients

1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar (I used apple cider vinegar since I had it on hand)
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large onions, minced
1 teaspoon freshly grated orange zest

Directions

  1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
  2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
  3. Add the remaining 2 teaspoons oil and onions to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 1 to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest. Serve with steamed veggies or a side salad.

Nutritional Information

Per serving (makes 4 servings of chicken):

213 calories

8 g fat ( 1 g sat , 5 g mono )

68 mg cholesterol

10 g carbohydrates

27 g protein

246 mg sodium

55 mg potassium.

 

 

 

 

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What are the prices for being your very own Super Hero?

Wake up and make the coffee, check!  Get the kids up, fed, dressed, check the homework, then off to school; check!  Time for work, check!  Drink more coffee, check!  Progress report on the bosses desk, oh he is not going to be happy; check! Call the dentist, check!  In-laws are coming this weekend, gotta go shopping; check!

Not a bad days work before noon, but wait, there is the 2nd and 3rd part of the day to handle also.  Do you ever feel like you would have to be a super hero to handle your life?  I have been there too.  But before you grab your cape and point your chin toward the sky, lets stop and think if you really want the superhero reputation.  Yes, today we discuss superheros. 

Superman, Batman, Spiderman.  Amazing, strong, standing alone in the world for righteousness.  It is them against the odds, against the evil forces threatening to rip apart all that is good in their community.  Well when you put it that way, I kinda want to be a superhero, too.  But think about these 3 heroes:

They all are alone, brooding, with the weight of the world on their shoulders.  When there is a problem, they have to work it out and working it out often looks like internalizing the issue, to the detriment of their personal life.  Will Peter Parker ever stop being a moody young man and tell Mary Jane he loves her, and that he is Spiderman?  Nope, he just keeps pushing her away, feeling like he has to do it on his own.  Why?  Because he is a super hero!  That is what strong people do. 

Is that what you do?  Are there places in your life where you are feeling like a superhero and feel like you’re all on your own?  I have places I feel that way in my life.  But then I have to ask myself, is that by my own choice?  Many times there are places that we feel like we have to handle this.  And we keep more and more tasks, stress, and emotion on top of what is already brooding there, until . . . BOOM!  We explode! 

Not sure you do this?  Have you ever thought, Why ME?  Have you caught yourself doing the, “I am the ONLY one in this house (family, office, church, etc) that ever .. . ” 

Then you might have a superhero’s complex.  Why do we do this?  I suggest if we didn’t get something out of it we would just stop doing it.  What benefit is there from the superhero (I will do it myself) complex?  When there is a WIN, a good conference at school for the kids, the project at works goes through under budget, the house is spotless at the end of the week (even though you work 50 hours too!), who gets to take the credit for that win?  If you are the superhero, it is you!  I DID THIS! 

Or perhaps you are a superhero because “If you want something done right, you have to do it yourself”.  What is the benefit there?  You get to be right about everything and have everything your way.  Toilet paper over the top, or around the back? 

But for every win, there are also prices that we will have to pay. 

What are the prices for being your very own superhero? 

Just like Superman, Batman, and Spiderman there may be a large feeling of loneliness.  People in your personal life don’t understand why you keep pushing them away when they try to help.  Or perhaps you have just excluded yourself for so long that others have simply stopped helping.  Also, all the pressure to make the decisions and choices rests only on you. That can become a lot to carry.  And when someone else has a problem, who do they call?  YOU!  Why, because you’re a superhero and are going you help of course, and you will never tell them no; you will just be more stressed out and resentful. You may even pay a price with your health.  Holding on to stress can absolutely make you sick and stress eating doesn’t support your weight loss or health goals at all.  

So what is the solution?  To stop being amazing? 

NO! 

Do you remember watching (or watch them again on Netflix) the Justice League cartoons when you were young?  That is where Superman, the Flash, Green Lantern, Wonder Woman, Batman, The Hawk and others all worked together.  They not only saved our world hundreds of times, but they saved other worlds and other civilizations. The Flash was always cracking jokes to lighten the moodiness of the Green Lantern or Batman. Working together they got more done.  Yes, yes, I know it was a cartoon; but check it out – it is a common theme.  X-men, Smurfs, Fraggle Rock, even the modern day Jimmy Neutron (he always gets them in trouble, then with his friends he gets out of trouble).  There is less pouting, moody, lonely behavior in the groups of superheros than if they fight crime all on their own.  

So I challenge you to find and form a team of other superheros. You will pay a price for this.  You will have to stop being the lone hero who can claim credit, or you may have to let others do it their way, or you may get less recognition for everything you have done. You may think this is a small price to pay, but once you start making the change it may not feel like it.  You may even have to admit that your way of doing a thing is not working. . . dum dum dahhhhh!  You may have to admit to others you were wrong, or that you can’t do it alone anymore. Can you trust another person that much? 

The trick is to look for other superheros like yourself.  So lets talk fitness for a bit. Perhaps you have made some strides on your own, or you are finding it hard to stay on track yourself.  Well, I think anyone who attempts to tackle their fitness goals is already a superhero.  But you don’t have to do it alone.  Reach out and grab the capes that surround you for help.  Start a walking group at work. Join a gym. Go to a Zumba class. Join a facebook page about healthy eating.  But find a support group, find your league. 

I invite you, if you feel like we are a good fit, to join the Impact League.  We have fitness classes, one-on-one training, accelerated results coaching and weight loss challenges to be able to support you.  Right now I encourage you to maintain your momentum from this challenge toward summer.  It is almost shorts and swim suit weather, don’t wait till June. We have 2 support programs running right now. 

1) April through August training.  Join now and receive April and May, indoor small group training; then June through August join us for our morning outdoor fitness classes.  This package is designed to lean out your body before summer and then tone up during those summer months.  You can join us for 3 sessions a week right now and SAVE $75.  For the entire 5 months you pay only $535 (or we can break it up into monthly payments). 

2) Join our next 9 week weight loss challenge.  Meetings will continue to be held on Thursday with a weigh in weekly from 5 to 5:30pm, meeting from 5:30 – 6pm.  The cost is only $35 and the 1st, 2nd and 3rd place losers will win a cash prize; also the person that loses the highest amount of inches will win a cash prize.  Please come this Thursday April 4th at 530pm for more details.  or check out the challenge at https://www.facebook.com/events/460527704017879/ 

Just because our 12 week challenge is done, doesn’t mean we are done supporting you.  Reach out and grab on to our capes and together we can all achieve more! 

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