No Matter the Circumstances, No Excuses!

Let's be honest, life can be hard.  Sickness, death, breakups, abuse, betrayals, and accidents are things we certainly never plan for in life.  However, painful circumstances like these come seemingly out of nowhere onto our paths and our lives are in an instant completely changed.  Nobody is exempt from troubles in this life (John 16:33).  All the money in the world, having the greatest of looks, possessing the highest level of intelligence, or maintaining the utmost level of integrity will not spare you from the trials and suffering that you may face in your life.  You can’t buy your way out of an illness, nor, will your high IQ score spare you the heartache of a painful breakup.  Randy Pausch, a Carnegie Mellon University professor who became famous for his "Last Lecture", which he gave to faculty and students as he was battling terminal cancer, made the profound statement, that "we can’t change the hand of cards we are dealt in life, just how we play the hand”.  No matter how painful and difficult our circumstances may be, we have the ability to rise above them and not allow them to hinder us from reaching our goals in life. You may be caught in one hell of a storm in life right now and although it’s pouring, the decision is up to you if you will let the storm keep you locked up inside and at a standstill or if you will suit up anyways and venture out despite the tough conditions you face.  My friends, I encourage you to learn to dance in the middle of the storms in your life. It is important to not allow our circumstances to become our excuses for not reaching or pressing on towards our goals.  You can overcome difficult circumstances and accomplish amazing things!

As you probably know, my son is battling cancer. Through the two years that I have watched him fight this illness I have been blown away by his innate ability to not allow his circumstances prevent him from enjoying and living his life.  He could easily use his illness as an excuse to not attend school or participate in activities but his response is the exact opposite! There are days when he is physically ill with side effects from chemo but he begs to still go to school to play with his friends, who all see him for who he is, not a as a cancer patient. I know it can only be by God’s grace and mercy that a small child could dance so beautifully in the midst of their storm.  I can also tell you that he is not alone in having this approach to living with the “C” word because every time that I have sat in the children’s hospital cancer clinic where he is treated, I observe the many other amazing children who are just like him!  I have witnessed in the midst of what outsiders would assume is a cold and sad environment, groups of children- some bald, some toting iv poles behind them, some with scars from recently removed tumors- of all ethnicities and of all socioeconomic backgrounds- gather together in the center of the treatment center in what is referred to as the “playroom”. The room is filled with smiles, giggles and laughter, and unexplainable joy and together, despite some of the grimmest of circumstances, these children have fun!  They don’t discuss how unfair their circumstances are.  Nor do they make excuses for what they can’t do in life…. no, these amazingly beautiful children come together and dance through their storms!  I never would have chosen the circumstance of being a cancer mom, but my goodness, if I could only find the words to accurately convey the incredible life lessons I have learned from enduring this storm. How can children despite having incredibly hard circumstances, some who are fighting death, be capable of having the right attitude towards life’s difficulties, while most adults when caught in the storms of life are so quick to allow their circumstances to hinder them?  

Storms in this life are inevitable. Some of us may face more fierce storms than others but we all will at some point face them.  We must learn to rise above life’s circumstances and develop a no excuses attitude. Yes life may be hard, but we can’t let the storms of life stop us from perusing our dreams.  While you may feel that your circumstances have left you shattered in a million pieces on the ground, as you press on, each piece can be put back together again. And although you will never be the same as you once were before the storms, you’ll have some dings and cracks that others can see.  But there is beauty that lies within the fact that through these very imperfections and flaws, your inner light will shine through for others to see. You see friends, while no one wants to face a difficult storm in life, it’s only in these storms that we see what we’re made of, what we really believe in and what we are capable of overcoming.  The choice is yours to make: are you going to dance in your storm? Or will you allow your circumstance to become your excuse? 

Lose More Weight by Making These Simple Food Swaps!

Just because you are eating healthy doesn't mean you can't still enjoy your favorite foods! You can still eat all your favorite dishes like pasta, tacos and burgers just by thinking outside of the box a little and making a few simple swaps in your favorite recipes to make them more figure friendly!  Making these simple food swaps in your diet will save you hundreds of calories daily and pay off on the scale! These are some of my favorite food swaps I have learned along my journey and at this point, except for a rare occasion, I really don't even miss or crave the original ingredient I have learned to swap out!   So be a little adventurous today my friends and don't be afraid to try new things or experiment in the kitchen, you may pleasantly surprise yourself!

 Instead of olive oil- low sodium Chicken Broth

Substituting low sodium chicken broth in place of olive oil is great in recipes such as hummus and pesto sauce, which generally call for a considerable amount of oil, by replacing some or all of the oil with chicken broth, you will save hundreds of calories in these recipes. You can also use chicken broth in place of oil for sauté’s and stir fry’s. One of my go to methods to spruce up veggies such as green beans or broccoli is to sauté them in chicken broth with fresh minced garlic and a pinch of red pepper flakes.

Instead of taco shells, buns or bread- Romaine lettuce leaves

Enjoy taco Tuesday without the guilt, by replacing your traditional shells with lettuce you will save about 170 calories (even more if you've been frying your shells)! You can also use lettuce in place of buns on your burgers and bread on your sandwiches.

Instead of rice or potatoes- riced cauliflower

At first I was skeptical when I read of others substituting cauliflower for rice and potatoes in recipes but I promise you, it really does taste similar and you will save a lot of calories and carbs! You can purchase cauliflower already riced at specialty stores like Trader Joe's or you can make your own simply by placing roughly chopped cauliflower into a food processor and pulsing it until it has a similar texture to rice, be sure to squeeze out any extra liquid in the "rice" before cooking. Here are some Skinnytaste recipes that I recommend trying that substitute cauliflower for rice or potatoes-Mexican Cauliflower Rice, Cauliflower Fried Rice, Loaded Cauliflower Mash.

Instead of milk-Almond Milk

Swapping traditional milk for almond milk will save you 100 calories. I use almond milk in place of milk in recipes and also in my protein shakes.

Instead of pasta- spiralized zucchini 

If you haven't invested in a vegetable spiralizer, I highly recommend getting one! They are inexpensive (about 10 dollars) and can be purchased at any major box store. By ditching your pasta and trading it for spiralized zucchini or squash you will save 200 calories per serving, not to mention all the carbohydrates! You can top your veggies with your favorite sauce, my favorite to use is a simple marinara sauce. 

Instead of Mayonnaise or sour cream- Non-fat Greek yogurt

This swap comes in handy in recipes such as chicken salad that generally calls for quite a bit of mayonnaise. You can also use non fat Greek yogurt to make healthier cream based dressings such as ranch.

Instead of breadcrumbs- Parmesan cheese

When breading meat and veggies, the calories add up quickly when using breadcrumbs as most recipes call for. I've found that substituting Parmesan cheese works just as well as far as creating that "crispy" effect when used under the broiler and it will cut down on the calories and carbs you are consuming. I use this method to make healthier versions of chicken Parmesan, baked "fried" zucchini and eggplant Parmesan. 

Instead of Ricotta Cheese- Blended Low-fat Cottage Cheese

I'll be honest, I was really skeptical about this replacement when I saw it listed as an ingredient in a lower fat and carb lasagna recipe I was trying, but I gave it a try and was sold! For this replacement, simply blend the cottage cheese in a food processor or blender until smooth and then add to the recipe you are preparing. This is a great substitute in lasagna, baked pasta dishes, cheesecakes, etc. 

Fun Food Finds- August 2016

When I first started eating healthier, I often found myself getting stuck in the rut of eating the same foods day after day because it seemed easier just to stick to the same reliable foods that I knew were safe, then to try and venture out to find new food ideas.  But that way of living got old real fast!  Let's be honest who wants to eat the same boring chicken breast, brown rice and broccoli every day...barf! So in order to prevent becoming bored with eating the same foods, I am now always on the look out for fun new food products to spruce things up and I would love to share them each month with you! Starting this month, I will share some of my favorite recent product finds and where to purchase them so that you give them a try too!

1.  Trader Joe's- Reduced Fat Cilantro Salad Dressing

I recently found this reduced fat cilantro salad dressing in the refrigerated section of Trader Joe's next to their refrigerated produce.  Each serving has 45 Calories, 2 carbs, 3.5 fat, and 120 mg of sodium which is pretty good considering that most salad dressings are loaded in sodium! I have used this dressing to create a southwest salad and a spicy chicken lettuce wrap.

2.  Trader Joe's Riced Cauliflower-

Another great Trader Joe's find is this riced cauliflower.  Cauliflower is a magical veggie in the fact that if you are watching your carbohydrate intake, it is an excellent replacement for rice, grains, potatoes, and can even be used to make a pizza crust or bread! My favorite way to use this riced cauliflower is as a rice substitute, my favorite recipe can be found here Skinnytaste Mexican Cauliflower Rice . While my personal experiences with attempting to create the perfect cauliflower based pizza crust have resulted in some epic fails, there are some Pinterest superheros that have been successful in creating this, so have fun experimenting my friends!

3.  Let's Skip the Sandwich Low Carb Wraps

I found this product at my favorite local farm store and have also seen it at Clark's Nutritional Stores, if you don't have one of these stores near you, check their online retail locator here- Store Locator These low-carb wraps are perfect for making not only sandwich wraps, but they also crisp up well in the oven and can be used in place of a pizza crust.  They have only 60 calories, 2 grams of fat, 6 grams protein, 7 grams of fiber and 11 carbs.

4. Fresh Gourmet Baked Parmesan Crisps

These Parmesan Crisps can be found at most grocery stores and are diet friendly! They are great substitute for croutons on salads and also are a nice low carb topper for soups.  Each serving has 25 calories, 3 grams protein, 1.5 fat grams, and 1 carb. 

5. Kroger- Carbmaster yogurts

This product is not new, however, I just recently became aware of it and love it! These yogurts are Kroger brand and can be found at Kroger and Ralph's grocery stores. They have a large variety of different flavors to choose from. My favorite's so far are the white chocolate raspberry and key lime pie.  Each serving is 60 calories, 9 grams of protein, and only 4 carbs.

Overcoming Gymtimidation: A Beginner's Guide to Surviving the Gym

We know the necessity of exercising in order to maintain a healthy lifestyle, but for many, the thought of joining a gym elicits such powerful emotions that it's much easier to just avoid the gym completely. The fears associated with going to the gym are very real and if you are experiencing them, you are not alone!  A recent UK weight loss study, found that, "many people avoid exercise because they are blighted by 'gymtimidation'".  The term "gymtimidation" is a slang term that refers to the, "fear of working out in a gym because everything from the crazy contraptions to the seriously ripped bodies are extraordinarily intimidating".  When it comes to feeling intimidated at the gym, the UK study concluded that women were twice as likely to feel embarrassed or self conscious while exercising than men. In fact, the feelings brought on by "gymtimidation" are so common among exercisers, that a popular gym chain has capitalized on them by addressing "gymtimidation" in their advertisement campaigns.  These advertisements present a depiction of a commonly experienced intimidating gym experience and afterwards they take a stand against such "gymtimidation" and suggest that it does not occur within their gyms.  When it comes to being intimidated and fearful about going to the gym, I have been there too my friends.  I have shared in my own weight loss story that even though I had purchased a gym membership, it took me over 3 months to actually use it because I was so fearful of stepping into a gym.  It is important to not allow the anxieties you may have regarding the gym cause you to avoid it altogether. As I stated in my recent post, The Thief of Gains..., fear is the most destructive mindset you will encounter on your journey to becoming healthy and it will hinder your success if you don't address it quickly. My friends, I ensure you that once you face your fears of going to the gym, you will likely realize like I did, that the gym really isn't as bad as you had envisioned it to be. For those of you who may be experiencing "gymtimidation" right now, here are some tips to make your experience with the gym more comfortable.

Beginner's Guide to Surviving the Gym

1. Workout during off-peak hours- If you're new to the gym, going during the less crowded times will allow you to become comfortable in the setting and also the opportunity to explore the machines without having to wait in line for them or feel rushed by someone waiting for the machine. Gyms are generally most crowded in the early to mid morning and then in the late afternoon to evening.  So your best bet to beat the crowds is to workout anytime between 10:30 am to 3:00 pm if possible.
2. Hire a Personal Trainer- If the thought of trying to figure out how to use the machines in the gym or what exactly you should do for a workout overwhelms you, hire a personal trainer to show you!  Many gyms will offer a free trial session or will give you a discount on training packages when you purchase a gym membership.  Take advantage of these offers! 
3. Try a Group Exercise Class- Many hold misconceptions when it comes to group exercise classes, envisioning a drill Sargent type boot camp workout or a perfectly choreographed aerobic routine like those advertised on TV infomercials.  But in reality, most of the class participants are just like me and you and the instructors give variations of the exercises for different fitness levels so everyone can get a good workout.  Group classes are a great way to not only learn new exercises but also to meet friends that are also working on similar goals as you. We weren't meant to do life alone, even if you're antisocial, a few gym pals, will make the gym atmosphere more comfortable and fun!
4. Bring Earphones- Many studies have shown the positive effects of listening to music while working out.  There just seems to be something that happens if you have a great playlist playing while working out, where you can tune out all the distractions and get a great workout. 

I love a good laugh, so I couldn't pass on including the below video that a friend sent me, which makes light of what you may be thinking working out at the gym might be like.

Sources
UK Weight Loss Survey
Gymtimidation Definition

The Thief of Gains - Don't Allow This Destructive Mindset to Rob You of Your Results!

Would you willingly open the door of your home to a thief and allow them to come in and rob you of your most valuable possessions? I'm venturing a guess here, that your answer to this question is definitely "no" and that you probably assume such a question is ridiculous for me to even ask! Friends, I pose such an absurd question to illustrate the fact that many of us would never intentionally allow someone to rob us, yet many of us at this very moment, by living with a particular destructive mindset are allowing ourselves to be robbed of our desired results on our journey to becoming healthier! I have mentioned in prior posts that losing weight is just as much a mental battle as it is a physical one and that in order to be successful in losing weight, you must first win the war within the battlefield of your mind. Being victorious on the mind's battlefield involves removing every destructive thought and mindset, never allowing their harmful seeds to germinate, take root and grow inside of you. If ignored, negative thoughts and mindsets are very much like a fire, they start as a tiny spark, yet, if left unattended they rapidly spread and burn like a wildfire, eventually consuming you. There are many different types of hazardous thoughts and mindsets that can hinder your success on your journey, but the most destructive mindset that you will ever encounter on your journey, is fear. Fear is a liar and a thief, which is why I have labeled it the "thief of gains" and nothing can bring your journey to a dead stop more quickly than fear.

Merriam-Webster defines fear as "being afraid (of someone or something), to expect or worry about (something bad or unpleasant)".  Fear always begins as a thought but can quickly spiral into something that controls us and prevents us from doing something in our life.   Fears' tactic for bringing you down works by telling you that the dangers or risks of doing something are too high and if you accept this mindset, you've just been robbed by the thief of gains! Often times, we fear the unknown, the "what-if's" in life and let's be honest, it's difficult to step out of our comfort zone into the unfamiliar.  But my friends, if you stay in the comfort of your familiar nest forever, opportunities will just pass you by and you will miss the joys that you can only encounter when you jump out of that sucker and fly! Nobody is exempt from encountering the strong emotions that fear can illicit while on their journey.  Everyone will be faced with fear at some point.   Fear is the ultimate distraction, it will take you as its' prisoner, wrapping you up in chains that are so heavy, that taking a step forward towards your goal is nearly impossible.  There are many people who never reach the finish line of their race in life because fear has crept in and robbed them of achieving their dreams and fulfilling their destiny.  Many times we minimize the influence that seemingly "small" fears have on our decisions and ability to move forward. These small fears tell us we can't do something or shouldn't even bother based off our track record. When it comes to weight loss, these "small" fears may sound something like this, "I'd like to try a low carb diet but I love carbs so much, I'd never last a day" or "The kickboxing class at the gym looks like a great workout but I'm so uncoordinated that I could never keep up". It's easy to be dismissive of these small fears, but they are robbing you of your results and hindering your success! I have shared with you in my post, Breaking Free My Journey to Losing 160 pounds , how I encountered fear at many points on my road to successfully losing 160 pounds, including the fear of going to the gym and being judged by others, the fear of trying new things, and even the fear of sharing my success story with others for fear being mocked and criticized. Yet even greater than the above fears, I've also been faced with the horrendous fears associated with having a 5 year old son with cancer who continues to fight a battle for his life as I write this very post. So friends, to say I've encountered fear on my journey is perhaps an understatement, because fear has come in and tried to rob me so many times it's not even funny.  It's with great humility that I pray that the fears you may encounter on your journey are never as great as those I've faced on mine. But in overcoming the many fears I've had on my journey, I can now shed some insight to you, give you hope and tell you that the greatest way you can overcome fear is by faith and I encourage you to boldly face whatever fears you may be facing today.

When it comes to facing your fears, do so quickly, don't allow fear the opportunity to grow and consume you. I wish I could say that my response has always been to face fear immediately with great faith, but like many, I have had to learn the hard way and it's only now in hindsight that I can see that I would have achieved my goals much sooner, had I not allowed the "thief of gains" to take up residence in my mind. As a teacher, I have an awareness that there are always lessons to be learned from everything we encounter in life and that mistakes can be our friends, as long as we have learned something valuable from them.  Perhaps the most valuable lesson I have learned in regards to facing my fears, is to just do things that I fear afraid instead of letting them stop me. Just do it afraid my friends!  You'll be surprised, often times that fearful thing that seemed impossible for you to accomplish, once you face it, you will realize it really wasn't that horrible at all!

I have mentioned many times in prior posts that my faith in God is what has been the game changer on my journey to losing weight and that prior to involving God in my journey, my attempts at losing weight always ended in failure.  When faced with the fears I have encountered on my journey, I have learned the importance to trust and lean on God and his word to help me break free from the chains of fear. God's love for us is perfect and there is no fear in perfect love. 1 John 4:18, tells us that "his perfect love casts out fear".   We need to be so full of God that there is no space for fear to dwell within us.  He will bring us peace that surpasses all understanding.  So even when we are scared, we can still be at peace.  I can attest to you, my friends, the validity of this concept; as a mother on a journey with her son fighting cancer, in the middle of all the chaos and so many unknowns, I have a supernatural peace that could only come from God because in the natural it makes no sense.  I don't know what tomorrow may hold but I do know that God will never leave me or my son (or you!) to face anything in this life alone. There are hundreds of scriptures that address fear and the Bible makes it incredibly clear that we are not to live in fear.  God wants us to walk by faith, not by fear! 2 Timothy 1:7 tells us that, "God gave us not a spirit of fear but of power, love and self-control".  Victory is on the other side of fear and you can conquer your fear through exercising your faith.   Exercising your faith against your fears, can be done by doing the following things:

1. Prayer- Ask God for the courage to face your fears, for the strength you will need, etc. 
2.  Read his word- Reflect on the many promises that God has for you, plans to prosper and not to fail.
3. Speak Life- Our words carry power, speak words of life over your journey! 

So the next time you feel fear creeping in on you, turn to God and I promise that when you do, the thief of gains will find his way out very quickly and you'll be on your way to success!

Sources:
Definition of Fear