Mommy Blog - Reach Any Goal!

How many times do we list reasons why we haven't done something, then say, “I know they're just excuses, but.....”

Well, my challenge to myself, and you, is to choose one “excuse” that you have, no matter what area of your life, and rewrite your story.

What does that mean? To me it means that I have to wipe that excuse out of my vocabulary. It is no longer an option to use it as a reason why I didn't accomplish a task or move forward towards a goal. You take control. Take what you can control and if the outcome is really a priority for you, you can make it happen.

For example, you might say, “I work long hours so I can't find time for exercise”. Rewrite the story: “Even with my long hours, I can make time to exercise, by getting up just 15 minutes earlier each day.” The positive change here IS bigger than the “excuse”. Try to visualize about the present, not the future, in a positive way. For example, “I am or can do this,” not “I don’t want to be that”, or “I can't do that.”

The more we share an excuse, I believe we really internalize it. Often it starts out as a small hurdle. As we keep using that excuse more, that hurdle appears to become taller and taller. When in reality, it's our perception that has become skewed.

I am going to “rewrite my story” as to why I don't accomplish my personal study each day. No longer will I say, “I haven't done it because I am too tired after my workouts, and the baby wakes up to eat.” My new story is, “I will do my personal study by reading, while feeding the baby.” I have to do it while everyone is asleep or it doesn't happen.

Ok, now it's your turn. Overall health and wellness is not just eating and exercise, it's spiritual, mental, and emotional as well. So what excuse do you need to wipe from your vocabulary? How are you going to rewrite your story?

And just for fun... a play on words... no more “egg-scuses”. Here is how to boil the perfect egg, no gray around the edges, and easy to peel:

How to boil the perfect egg

1. Place your eggs in a pot of cold water and cover completely. Add a pinch of salt and a tsp. of oil (this will help when peeling your eggs).

2. Bring water to a boil, and boil for ten minutes.

3. Remove pot from heat, dump out hot water, and fill with cold water. Let sit for a few minutes.

4. Shell your eggs.

Spring Cleaning Leads to Healthier Eating

Giving your home a deep cleaning is a great way to start fresh and ring in the warmer weather. While you are scrubbing floors and clearing out the dust bunnies, don’t forget one very important area in your home: the pantry. There may be food in your pantry, or refrigerator that should have been tossed long ago.  Here are some tips on how to give your pantry a thorough cleaning:

1. Check Expiration Dates.

Take the time to look at every item and toss everything that has expired. You will be surprised how often your pantry is cluttered with items that have passed their expiration date. The same is true for items in your fridge.

2. Get Rid of Junk Food.

Spring cleaning is not only a great time to clean your home, but it is also a great time to take stock of your health. Getting the junk food out of your home removes the temptation to eat these foods as often. Consider throwing out all sodas and sugary beverages that offer little to no nutritional value.

3. Clean!

It is important that the spaces where you keep your food are sanitary. Remove all food items from your pantry and fridge and give them a deep clean. Be cautious about what kind of cleaners you use. Avoid strong chemical cleaners and opt for more natural cleaners that will not be harmful to your food.

4. Restock.

Now that you have gotten rid of all the expired items and junk foods, it is time to restock your pantry with new and healthy foods. Take time to consider what meals you would like to prepare in the near future, and make a grocery list for the items required. Stock your fridge with fresh fruits and vegetables, or even leave them out in a fruit bowl where you can see them.

5. Organize.

To keep your pantry or fridge from becoming cluttered again, designate areas for certain groups of foods (such as canned foods, cereals, spices, etc).  Try using the “first in, first out” method, when possible, to reduce food waste. Organize your items in a way that will allow easy access to the foods you use most often.

Ron's Marathon Journal - Slowing Down and Eating Clean

The last few weeks have gone well, with a lot of miles run, and some crazy, unpredictable weather to run in. I ran the Canyonlands Half Marathon a couple weeks ago, and paced one of my good friends to help him get his personal best time.

With just a few weeks left before Boston, my training focus has shifted to speed work. This entails finding a high school track, and running 1 mile repeats, then following that by running the bleachers. I've also included hill sprints, and 800 meter repeats in my training. In one week I will start my 'taper' for Boston, meaning I will lessen the miles I run and decrease the intensity. This will allow my body to heal and get rested up for the marathon.

I've attached a short video where I talk about my training diet. It's also been a great diet to maintain while I'm not training (although there are variations of meals from what is in the video) to help keep healthy.

I'll try and post one more blog before I head to Bean Town. Live healthy and happy!

The BEST Fish Tacos You Will Ever Eat

Orriant Mommy Blogger, Emily, shares her recipe for Grilled Chili-Lime Fish Tacos with Sour Cream Cabbage Slaw.

 
    Tacos

    1 pound tilapia or other white fish

    1 tablespoon olive oil

    3 tablespoons fresh lime juice

    2 teaspoons honey

    2 garlic cloves, finely minced

    1 tablespoon chili powder

    1 teaspoon cumin

    1/4 teaspoon red cayenne pepper(omit if you don't like heat)

    salt and freshly ground black pepper, to season

    Slaw

    2 cups shredded red or napa cabbage

    2 tablespoons fresh chopped cilantro

    1/4 cup low fat sour cream

    1 tablespoon fresh lime juice

    salt and pepper, to taste

    1 ripe mango, diced

    1 avocado, diced

    8 small corn tortillas or flour

    avocado and extra cilantro, to garnish

Instructions 

Preheat grill to medium-high heat. Place fish in large ziploc bag and add olive oil, lime juice, honey, garlic, chili powder, cumin, and cayenne pepper. Season with salt and pepper. Close bag and massage seasonings into fish. Let marinade for 20 minutes.

Prepare slaw: In a medium bowl combine cabbage, cilantro, sour cream, lime juice, and salt and pepper to taste. Place in refrigerator.

Remove fish from marinade and place on hot grill. Grill fish for 3-5 minutes each side, it will vary depending on the temperature of your grill. Typically the second side will take less time. Remove fish to hot plate.

Grill tortillas for 10-20 seconds each side. Divide fish equally into tortillas, add slaw, and mango and avocado. Garnish with extra cilantro, if desired. Makes 8 tacos total; 2 tacos each.

All About Growing and Enjoying Your Fruits and Vegetables

Spring is here at last! It has been a tough winter for some of us, but spring ushers in sunshine and warmth. One of the great benefits of this time of year is the increased variety of fruits and vegetables in season. Not only can you find more produce in grocery stores, but it is also a great time to start planting your own.

There are many benefits to growing your own fruits and vegetables, such as:

●     Fresher Produce. It can take several weeks for produce to arrive from the farm to the grocery store, and then to your table. Every day that passes after that fruit or vegetable is picked, it loses some of its freshness and nutrients. Picking fruits and vegetables from your own garden ensures you are enjoying them when they are most fresh and flavorful.

●     You know exactly what you are eating. It is hard to know exactly where our grocery store produce comes from and how it was produced. Concerns about pesticide-use or genetically modified organisms (GMOs) are eliminated when you are growing the produce yourself.

●     Kids will be more inclined to eat fruits and vegetables. Kids gain a sense of accomplishment and excitement when they participate in growing the food they eat. They will be more interested in eating a food, if they were involved in its creation.

●     It can help to decrease stress. Gardening can be a relaxing hobby that helps you de-stress after a long day. Being outdoors and focusing on the simple task of gardening is a great break from work deadlines, family responsibilities, etc.

●     “Get More Satisfaction!” When you put time and energy into something, then see the results, you feel a sense of accomplishment and satisfaction. The same applies for planting and growing your own fruit and vegetable garden.

Now that you are excited about having your own garden, where do you begin? It can be broken down into 3 important steps: Plan, Prepare, and Plant.

1. Plan: You need to consider what will grow well in your location and what space is available. For example, if you live in an apartment and the only outdoor space you have is a balcony, then planting squash or peas may not work since they need room to spread. Tomatoes and green peppers, on the other hand, do not require much space and would grow just fine on a balcony or patio. It is also important to consider where you plant certain fruits or vegetables, as some require more shade or more sunshine than others.

2. Prepare: Whether you will be planting seeds in a pot or in the ground, it is essential to prepare the soil. You do this by loosening the soil (with a rake or a shovel) and dampening it. You then apply organic material (such as manure) and mix it in with the soil.

3. Plant: Now you are ready to plant your seeds! Typically you plant the seeds just beneath the surface of the soil.  Although, some seeds may have specific instructions for how deep and far apart they should be placed. 

As Easy As Mac and Cheese!

Orriant Mommy Blogger, Emily, gives tips to keep moms and kids happy and well fed.

Today's post is about nutrition for moms and kids. I mentioned in my last post about needing to have healthier protein snacks available. I don't know about you, but on busy days I am lucky sometimes to have a “meal”, and can just grab what is within reach. Quite often they aren't the best of choices. I would not say I am grabbing cookies and a slice of white bread, but more that the snacks are not balanced (ex. a protein and a fiber). So I have included a recipe at the end of the post that I really like as a “go to” snack. Let protein be your friend in controlling hunger, cravings, and that afternoon crash. An average size female should take in 50-70 grams per day.

We had a family over for dinner last night. I made a roast, asparagus, arugula salad, grapes, and some parmesan roasted red potatoes. Delish! My kids were scarfing the asparagus and asking for more salad. I will admit I “splurged” and fed them hot dogs, a “treat” when other children come over. The other mother was surprised that not only were my kids staying at the table long enough to eat, but they were eating what was prepared. She said “George only likes kid foods like cereal and bread.” That got me thinking... why are certain foods called “kid foods”? Who decided that hot dogs, jello, peanut butter and jelly, artificially colored yogurts and cereals were what kids should eat? If we were to give whole wheat bread, cucumbers, and brussel sprouts only to kids, would they be known as “kid food”?

I don't want to jump on a soap box here, my intention is to focus on teaching our kids to eat healthy foods they can enjoy. However, “kid food” is whatever you choose. Media tries to tell us differently, but I challenge you to make a choice today to cut out a typical “kid food” from your house, or make that “kid food” more healthy (as I did below with my mac and cheese recipe). I see a difference in my kids on days they eat regularly and healthy versus days they consume more sugar or processed foods. If we can get them started on good habits at home, they can make wise choices outside the home.

Here's an interesting article about how the sugars, processed foods, dairy, and artificial sugars can affect the attitudes and actions of children - especially those with ADHD: http://www.livestrong.com/article/344679-foods-that-trigger-adhd/

And foods that can improve behavior here: http://www.livestrong.com/article/287759-foods-to-calm-adhd-children/

Various health groups are petitioning to get the artificial colors out of things like macaroni and cereals. They are a BROWN grain, why do they need Red 40 in there? How have you gotten your children involved in healthy eating?

Below is my recipe for mac and cheese. My kids won't touch the boxed stuff....

All Natural Mac and Cheese
1 box whole grain pasta
½ cup low fat cottage cheese
½ cup grated cheddar cheese
¼ tsp. pepper (optional)
1/8 tsp. garlic powder (optional)

Cook noodles according to directions. Drain noodles and return to pan. Add remaining ingredients. Stir until melted, serve and enjoy!

Oatmeal Protein Balls
1 cup almond, sunflower, or peanut butter
1/4 cup honey
2 scoops vanilla whey protein powder
1 cup oats
1/4 cup ground flax seeds
1/4 cup mini chocolate chips or dried berries (I love blueberries and cranberries)

Mix all the ingredients together, form into (1" to 1 1/2") balls and refrigerate for 2 hours before enjoying. Yields about 22 balls. Can be refrigerated or frozen for future use.

(Craisins: 133 cal. 9.9 carbs 5 g protein, Choc chips: 122 cal., 10 carbs 5.2 g protein)

Ron's Marathon Journal - Feeling Closer to Race Ready

Wheeler Machinery employee and Orriant participant, Ron Fehr, gives you a peek into his training and progress as the Boston Marathon gets closer.

February has been a great month of training and I’m beginning to feel close to marathon shape.  In March, I’ll be running the Canyonland’s Half Marathon, which will be a great training run to see where my fitness level is for Boston.  I am excited and am loving the great Spring running days the past week or so.  I’ve been running twice a day, on my lunch break and when I get home from work.  It is the best way for me to log more miles.  From here on out, I will be spending more time working on increasing my speed by interval training, mile repeats, hill sprints, and tempo runs.  I hope everyone is living healthy and happy!