Fitness, Health

The Heart of the Matter

As women, we put our heart into practically everything that we do. Always giving, serving, loving, comforting, working, cleaning… But how much time are we spending to keep our heart healthy, pumping and thriving? Sometimes, we are so focused on nurturing those around us that we neglect to nurture the very thing that keeps us beating.  

 

The American College of Sports Medicine presents research that 56% of Americans do not meet the 2008 federal physical activity guidelines (150 minutes moderate activity per week OR 30 minutes, 5x/week). This fast growing health issue is contributing to the increased prevalence of chronic health problems like cognitive decline, some cancers, cardiovascular disease and obesity, BUT it is also one of the easiest to solve.  It does not require prescriptions, health programs or even research.  Simply a pair of tennis shoes.  

Sadly, these statistics demonstrate that physical activity may not be at the top of our priority list.  But, I think the reality is that there often are too many things at the top of our priority list and something has to get bumped.   

 

After becoming a mom, I quickly identified with the struggle of learning how to make time for exercise.  I felt this immediate pressure to become Wonder Woman- the woman who was pursuing a fulfilling career, nursing and pumping every 3 hours, never late to pick up her child at daycare, back in pre-pregnancy clothes by the end of maternity leave, enjoying a few minutes to herself every day “because it is healthy,” and always having enough energy for her husband .

Alone in this thought? I think not.  I would like to say I learned this elegant dance, swaying from one role to the other with ease and grace.  “Would” being the key word.

 

Whether you have kids or not, the juggling act is always in play. There will always be too many things vying for our time, attention and energy. But, YOU will always have a choice.  By failing to invest in ourselves, we are showing our family and others that we do not have self-perceived value. On the contrary!  We are women of indispensable worth, beauty and talent.

 

The question remains, “How do we fit in fitness without sacrificing family time, commitments, sleep or work quality?”  I believe that sometimes you will have to say “no.”  Not because you want to, but because you need to- for you.  And that’s okay.  But I have also learned to re-invent my exercise routine when my I am struggling to keep up.  

 

Before baby, I exercised consistently after work.  I always felt great going home after a productive day at the office and a sweaty workout. But now I have had to find a new normal. What was once a perfect plan is no longer and interferes with precious family time in the evening when my husband is home. Sometimes we will take a family walk or jog, but in general, I have had to re-vamp my personal exercise routine.  Changing it up allows my exercise to work for me, not against me.  I have also become quite creative looking for ways to exercise andmove more throughout the day.  If you are struggling to carve out specific time for physical activity each day I encourage you not to give up!  There is an abundance of ways to increase your activity, regardless of your fitness level. Here are a few ideas to get you started:

 

  • Walking meetings- Plan work, volunteer, or church meetings to include a walk.  It is a great opportunity to brainstorm and practice active listening while improving cardiovascular health.

  • Turn on the music- Whether you are cleaning, cooking, or playing with your little ones, music with a catchy beat will get you movin’ and groovin’!

  • Family fun outdoors- Plan a family kickball or softball game after Sunday dinner.  Take a bike ride with your spouse to have a few minutes of alone time.  Each week, take turns visiting different parks in your city.

  • Walk-Chat- Plan to catch up with a friend or family member while going on a walk (phone or in person).

  • Join a dance class- Ever tried line dancing?  Do you have a secret desire to learn the tango with your spouse? Interested in clogging?  Classes are a great way to meet people, receive instruction and build camaraderie. Class members also notice when you are not there for some built in accountability.

 

Don’t stop with just these ideas!  You are the only one who can best design an activity plan that is fun, fulfilling and addicting. So grab your shoes and get moving!

 

TRUTH: Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith.

Hebrew 12:1-2

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Life

Beautiful You

 

If any of you have been on a weight loss journey in the past or present, you can probably relate to a time when you discovered the perfect “goal weight” outfit… the one you were going to wear when you reached your long awaited achievement.  You may have hung this outfit within view to motivate you through the tough times and inspire you when you felt like your efforts were not yielding results.  Maybe you discovered this special outfit on the sale rack when you were out shopping with a friend, or maybe you spent more than usual to buy it just knowing that “one day” you would feel like a million bucks! You could envision exactly how you would wear your hair and the perfect makeup colors to accentuate your features. Essentially, you had an image of the perfect looking beautiful you.  

 

We build up this moment in our head that eventually, after all of our hard work, sacrifice, sweat (at the gym!), and discipline, that then, and ONLY then, are we worthy of such beauty.  That only then, will the world, our friends, our spouse, label us beautiful and mean it.  That only then do we possess true value.  We have come to believe that our beauty is wrapped up in our weight and appearance, but not just that, even deeper. That our beauty and value result from a victorious fight and coming out on top.  In other words, we become more beautiful when we have fought the demons and won.  

 

If you have been struggling with weight loss for years, we can convince ourselves that since we have yet to reach “the goal” and can’t boast of a victory, that beauty cannot be fully claimed yet. This can also lead to a cycle of negative self talk, shrugging off healthy practices, and downplaying progress, progress that may have required a lot of perseverance.  What I would like to propose is that your beauty is not found in the goal attained, but in the fight, the dance, the trek.  That maybe, just maybe, your courage to get up, frustrated, hot, exhausted and even a little bit angry, just to try again is beautiful.

 

Growing up I remember hearing and learning all about inner beauty and how “it is what is on the inside that counts.” Honestly, that phrase makes me cringe.  No woman I know wants to be told that they are ‘beautiful just because of who they are.’  We want to feel beautiful, embrace beauty, experience it with all our senses.  We want to see our reflection in the mirror and be delighted with what we see.  We want a spouse or friend or family member to tell us that we are worth looking at and admiring. But, when I start to think about whom I admire and consider to be a beautiful person, it is not the physical appearance that draws me in and makes me take a second glance or day dream, it is their joy, laughter, confidence, strength, courageous nature, warmth, sincerity and authenticity.  

 

Essentially, those that are living life well and loving it- they exude true beauty.  So, am I really seeking a specific weight, physique or fitness level in order to feel the fulfillment of beauty? Or, is whatI really seek the courage to fight again, laughter when I feel awkward, and confidence when my knees are knocking?  Maybe beauty is in a gleam of excitement taking the risk, and authentic connection in my relationships that allows me to be vulnerable and love big?  From this point of view, beauty far exceeds physicality.  Maybe the physical is a means of expressing beauty, but not the foundational source.

 

As you continue on your health journey, it doesn’t matter where you are on trek, you can be beautiful.  Your beauty is not wrapped up in a number or size.  Your beauty does not come from achieving a “healthy” BMI or reducing your body fat. Your health may result from your food, exercise and lifestyle decisions but your beauty beams out of how you live.  Be beautiful today!

 

TRUTH: “Many women have done wonderful things, but you’ve outclassed them all!”  Charm can mislead and beauty soon fades.  The woman to be admired and praised is the woman who lives in the Fear-of-God.  Give her everything she deserves!  Festoon her life with praises! 

Proverbs 31:29-31 (Message)

 

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Recipes

Overnight Oats Recipe Blueprint

Breakfast can be one of the most overlooked, unplanned meals of the day.  Many of us are rushing out the door with kids and bags in tow and have little time for a leisure breakfast made on the stovetop.  Quick and simple is not only appreciated, it is absolutely necessary!  But for most of us, starting our day off with a satisfying breakfast that we feel good about eating helps us continue to make healthy decisions throughout the day and energizes us to the next meal, hours away.  

 

But not just any breakfast is the breakfast of champions!  If we want to be energetic, productive, ingenuitive and quick thinking, it iscrucial to eat a balanced meal of lean protein, complex carbs and healthy fat, just like lunch and dinner.  Not all quick and convenient breakfast options meet these criteria and some of them may even set you up for a day of cravings and lethargy.  

 

To resolve this breakfast dilemma, we have to think about how to create a balanced meal that satisfies, does not weigh us down and takes only minutes to make.  Overnight oats is just that type of solution!   

 

Overnight oats has been a trend for several years and if you have not tried them yet, you don’t know what you are missing! They can be made several ways and the reason I love them so is because you can customize them to your own personal preferences and find your favorite flavor combo.  You can bump up the protein by adding protein powder into the mix or leave this out altogether.  You can use regular dairy or go dairy free.  This is also a perfect option for those following a gluten free diet.  All you need is a blueprint to follow and the combinations are exponential!

 

Basic Overnight Oats Blueprint

⅓ cup rolled/old fashioned oats (use gluten free if desired)

⅓ cup milk (cow’s, almond, coconut, etc)

⅓ cup plain yogurt (greek yogurt provides the most protein but you can use regular, soy, or coconut yogurt)

 

Optional Add-Ins

¼-½ tsp cinnamon or pumpkin pie spice

1 tsp chia seeds

1 tsp ground flax seeds

½ banana

¼-½ cup chopped fruit (berries, mango, peaches, etc)

1-2 tsp cocoa powder

¼ cup pumpkin

½ serving protein powder, optional (unflavored or flavored, depending on your preferences)

¼ tsp vanilla extract (or other flavor)

1 tablespoon raisins or chopped dried fruit

1T chopped nuts (they retain crunch when added right before serving)

 

Directions:

  1. Combine the ingredients for the basic overnight oats in a small bowl or mason jar.  

  2. Stir in any of the optional add-ins you desire to create your flavor profile.  Get creative!

  3. Place in refrigerator overnight (or for 4+ hours to allow the flavors to meld and oats to soften)

  4. In the morning, stir and it is ready to go!  You can top with a splash of milk, if desired.

 

Quick Tips

  1. Once you have found some flavor combinations you like, make a double or triple batch and leave in the refrigerator for meals throughout the week.

  2. The “add-ins” vary in calories, protein, fat and carbs so choose which ones you want to add to create a satisfying meal that fits with your personal health and dietary goals.

  3. Sweeteners can be added before refrigerating (honey, agave, maple syrup) and will add about 20 calories per teaspoon.  Stevia is a non-caloric alternative.  Banana can be chopped finely or mashed to add sweetness as well (about 60 calories for ½ large banana).

 

A few of my favorite overnight oats recipes:

 

Walnut Raisin Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

1T raisins

1/4 tsp cinnamon

1T chopped walnuts (added directly before eating)

 

Protein Punch Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

1 tsp chia seeds

½ serving protein powder (any flavor)

¼ tsp cinnamon (optional)

 

Banana Crunch Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

½ finely chopped banana

¼  tsp cinnamon

¼ cup whole grain bran flakes cereal (like Nature’s Path Heritage Flakes), added before serving TRUTH: Wise men and women are always learning, always listening for fresh insights.  Proverbs 18:15 (Message)

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Life

Becoming Alive

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” — Howard Thurman

What makes you come alive?  For me, providing individuals with encouraging support, practical resources and effective coaching along their health journey is what brings me incredible excitement and fulfillment!  For years this was not just my job, but my life.  I was able to be a part of people’s lives, a little piece of their story, and I am so honored.  

 

After having a little girl in May 2015 and then moving for my husband’s job 6 months later, I decided to stay at home full time and embrace all the joys and complexities of mommyhood.  But I found myself searching for significance and fulfillment, wondering why the snuggles, messy mealtimes, giggles, laundry, and long nature walks weren’t meeting this need.  If mothers are “naturally nurturing” and loving, then why did I feel dissatisfied?  I sought to feel purposeful and productive.  I desired to invest in other people’s lives. I hoped that I still had something of value that I could share that would mean something to another person, but with who?  

 

As I began thinking, praying and talking with my husband about these competing desires to feel satisfied with my days at home with my daughter and grateful for this opportunity that many moms claim they would adore, the true reality was that ultimately, I missed my work schedule, interaction with co-workers, sharpening my skills, problem solving, leading support groups, facilitating group talks and celebrating my patients’ victories.  Mostly, I missed loving people through my work.  

 

Have you ever felt like all that you had was good, really good, but you felt like you just wanted more?  Maybe like me, you didn’t know if these persistent desires and thoughts were selfish or a sign that you needed to take action.  

 

While I have considered going back to a traditional dietitian job many times in the last 6 months, every time I began applying for a position, I reconsidered and would then delete my application.  I began to ask myself why?  Was it that I had become lazy?  Did I doubt my ability to integrate back into a corporate medical environment?  Did I fear the strict time schedule and routines now that I had a child?  My questions led me to ask myself some scary questions about my courage, identity and values.  But, they also led me on a journey to discover what it is thatreally makes me come alive… It is YOU.  

 

Helping people discover a path to improve their health and weight that works for them and their lives is truly fulfilling and the reason that I went to work every day for years.  I would pray that every time I encountered a patient or client that I could say just 1 thing that had the potential to change their perspective and ultimately, their lives.  I would hope that a smile, affirmation and even my demeanor towards them would scream love, acceptance, and that they are truly valuable.

 

For many years, my job was the vehicle I used to pursue my passion of nutrition education and counseling.  It allowed me to “come alive” but it wasn’t the true source of my joy.  Human nature has a way of taking a vocation and turning it into an identity and source of fulfillment.  It is a slow and steady invasion, where we begin to seek (and find) meaning and value in the wrong places.  I am guilty.  It is my dissatisfaction in the last several months that have caused me to re-evaluate what I love to do and why.  I heard Lisa Jo Baker, author and speaker, say in a talk to women posted on Qideas.org that “God gives women dreams that don’t end in the labor and delivery ward.”  Well said.  

 

When environments and life seasons change, living “alive” may look differently.  It is not bad or wrong.  What we have to offer does not diminish and is not insignificant.  It is just different.  At the present time I still feel drawn to stay at home with my little girl.  Oh the joy she brings to my life every single day!  I laugh so much more than I ever have and have learned to value the special, unexpected moments that can’t be planned or created.  In fact, she has actually caused me to think about what it means to be alive, as I marvel at her fearlessness, laugh at spontaneous moments and love affectionately.  

 

However, just like you, I have a desire to make a difference and to add value to the lives of others, beyond my family.  I want to feel alive wholly and completely!  I want joy to bubble up from deep within instead of choosing to be joyful today.  I want to embrace my calling and enjoy it!  This blog is my opportunity to give, love, and inspire where I am right now.  I may have to redefine living alive many times over my lifetime, depending on my season in life and circumstances.  But this I know, there is no place else I would rather be.  Join me.

 

TRUTH: You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you. This is my command:Love each other.

John 15:16-17 (NIV)


  

 

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