She Prospers: Healthy Choices

Showing posts with label Healthy Choices. Show all posts

Final Week of the Whole 30 Challenge

Yeah!!! I am so thankful that I chose to spend 30 intentional days in a positive and healthy way! I would recommend this challenge to anyone who desires to push the reset button on their health. Here are a few helpful hints and things that I learned throughout the challenge.

//It's All About the Process //

Be patient. It takes time for cravings to go away as sugar exits your system and it takes time to see and feel results. Try not to get frustrated in the beginning and focus on the end goal you have in mind.
I learned so much just through reading labels and educating myself about items that have hidden sugar in them.
My mindset has changed in the way that I view food, I want to be healthy but will make exceptions when I crave something vs. I don't want to put junk in my body because I care about my body.
I want to honor the Lord with the foods that I eat and the ways that I choose to take care of myself.

//It's a Lesson in Self-Control//

I realized that part of the problem to me not seeing certain health goals is because I wasn't as consistent as I intended to be.
I surprised myself with my ability to say no to cake at birthday parties, wine with a good meal and ice cream on a hot Summer day and it's all because I chose to prioritize my health above my cravings.
I have learned that I sometimes use food to soothe my emotional needs and that it's not the way to deal with the bigger issues.

//Healthy Benefits//

I have more energy and more motivation to keep making healthy choices for my husband and I.
Losing weight wasn't my goal and I'm not gonna lie, it was an added bonus to the challenge but not the purpose.
My stomach has not gotten upset with any of the meals that I cooked this month. Victory!
My fibromyalgia symptoms have lessened and I am hoping that my body will continue to heal as I continue to feed it real foods.

//Helpful Hints//

Read your labels! There are so many items in stores that say they are all natural and organic but still have sugar in them. (Especially dried fruits & almond/coconut milk)
Plan your meals and snacks ahead of time. This will save you from giving into temptations as you are out and about and will help to keep you full. Here are some of my favorite snacks and resources.
Create a support team around you to help encourage you when you face a temptation or are feeling stuck. My husband did a fantastic job of this and even discovered that he liked most of the recipes as well.
Before you begin, take your biggest weaknesses out of your fridge and pantry and don't buy more of them.
When you go to the store, try to only shop in the outside aisles (unless of course you need spices or toilet paper ha ha). This was a hard one for me but I had to tell myself not to even go in the natural food sections and just stay in the produce and meat aisles because I was tempted to purchase gluten free or Paleo snacks that are not allowed.
Try not to feel guilty about eating at your friend's houses and just eating what you are able to. Offer to bring a dish with you so that you know that you'll be able to eat it.
Celebrate your victories along the way!

I am so thankful that I completed this challenge and I will definitely be doing another one in a few months. Interested in joining me? I'm considering creating weekly meal plans for the challenge as well as support through the process. Have you already completed the Whole 30 and have some great recipes? I am always on the lookout for new things to try in the kitchen! Here's to making good choices friends!

photo d58a37ad-be1f-466c-a9a7-24e7c64f6147_zpsae98e763.png

Whole 30 Favorite Snacks & Recipes

The Whole 30 Challenge is most definitely not for wimps. It is something that I realized day one and hasn't changed the entire time. Ironically I think I felt cravings more towards the end of the challenge than at the beginning but thankfully I never felt unsatisfied with the meals that I made. I love trying new things in the kitchen and discovered that I am a fan of brussel sprouts and poached eggs. I will say that preparing snacks and a weekly meal plan with options to choose from allowed me to stay focused and on track. Need a few new ideas to keep you full between meals? Looking for great, reliable resources? I've got you covered! Happy Snacking!

//Monkey Salad//

(great for snacks (use dried banana chips) and breakfast on the go!)

(photo credit: goodcheapeats.com)

//Apples or Bananas with Almond Butter//

(MaraNatha is my personal favorite)

//Ham and Egg Cups//

(Sprinkle salt and pepper on the top and your good to go!)

//Ham, Turkey or Roast Beef Roll-ups//

( I liked avocado and tomatoes with the meat)

(photo credit: nomnompaleo.com)

//Cinnamon Nutmeg Banana "IceCream"//

(photo credit: todaysletters.com)

//Smoothies//

(technically this you are not supposed to make smoothies but I made them due to my schedule and made sure that all of the ingredients were Whole 30 approved.

This Coco-Berry Superfood's one was is a personal favorite)

(photo credit: soletshangout.com)

//Larabars//

(Amazing little bars packed with flavor and goodness, not all of them are Whole 30 approved so read your labels! My favorites are Pecan Pie, Coconut Pie, Key Lime Pie and Cashew Cookie.)

//La Croix//

(These sparkling waters were perfect for gatherings! I could have yummy drink to sip on and not feel left out. Favorite flavors: Cherry Lime, Peach Pear, Lime, Cran Raspberry and Berry)

//Favorite Resources//

whole30.com

againstallgrain.com

thefoodee.com

nomnompaleo.com

duplooyduo.wordpress.com

multiplydelicious.com

Whole 30: Week 3 Recap

Week three is complete and I have one week to go! This past week was my more difficult as I nannying for a new family. There were so many temptations in their fridge and pantry but I was very proud of my self control! This week I went a bit beef crazy but I must have been needing more iron in my system. Hope you enjoy a few of my favorites and that you enjoy the beginnings of Fall!

//Taco Lettuce Cups//

//Italian Poached Eggs//

(no recipe, I simply warmed the marinara sauce and the poached the eggs in the sauce. I'm not 100% that the marinara sauce is Whole 30 approved but it doesn't have any added sugar and is made with fresh ingredients)

The Sauce...

//Stuffed Hot Peppers//

(photo credit: ditchthewheat.com)

//Chili//

(photo credit: multiplydelicious.com)

Whole 30: Week 2 Recap

Well week 2 is complete and I felt more cravings to splurge than I did the first week but I stayed strong and I'm excited to take on week 3! I definitely feel like I have more energy and feel like I can appreciate the flavors more in the food that I'm making rather than the spices or sauces that usually accompany the food that I cook. I have tried to get Drew on board and he actually does like the majority of the dishes that I'm preparing. Maybe next time... So here are some of my favorites that I made last week. The photos from the recipes ended up being the only photos I had because I keep forgetting to take them! What are some of your favorite healthy recipes?

//Beef and Veggie Kebabs//

(no recipe here just add a few of your favorites, some olive oil and herbs)

//Breakfast Casserole//

(photo credit to chowstalker.com and I recommend substituting spinach for the kale)

//Brussel Sprouts with Bacon//

(photo credit to multiplydelicious.com)

//Baked Apple Chips//

//Pesto Spaghetti Squash//

(very good except no cheese for the Whole 30)

Whole 30: Week One Recap

I recently read a quote that pretty much sums up my view about healthy living: " A healthy outside starts from the inside"- Robert Urich. Living in China did change my view about what we eat and how it affects our bodies both now and in the future. I want to be healthy. That is the goal. I want to feel stronger, have more energy and be able to be as present as I can be in any given situation. In China, we were vegetarians by choice, due to the quality of the meat at our local markets and we also didn't want to offend the people we were living in community with.

When we returned there were gobs of things that we were craving but I knew before we arrived that something about the way I viewed my body, my health and the way that I would eat would never be the same. I began researching different diets and nothing seemed to line up with the way that I desired to live my life. That is until I heard about Whole 30. Their philosophy is pretty simple, "It Starts With Food". The husband and wife team who began this healthy living adventure have a heart to inspire others to take charge of their own healthy, live the one life we are given with excellence and to eat real food.

So for 30 days I will not be eating sugar, alcohol, grains or any processed foods. It's been quite an education learning about the many foods that turn to sugar as it is being digested. I'm also not supposed to weigh myself throughout the process (except the first and last days) with the intention focusing on a change in your health versus a diet. My goal is to be able to use the Whole 30 as a reset button of sorts and when the 30 days are finished, I want to continue a Paleo lifestyle. I'm a week in and it has been great so far. I have found recipes that my husband and I can both enjoy and I look forward to trying new recipes as well. For more information on the Whole 30 program please visit this website : Whole 30 program. What are some of the ways that you live a healthy lifestyle? What great resources do you turn to when you have questions? I'd love to know what you think

Here are a few of our favorite dishes so far, click on the link above the picture for the the recipes!

//Sweet Potato hash with bacon and poached eggs//

//Assorted Sauteed Veggies with poached eggs//

(no recipe for this one, I just sauteed some of my favorites but you can learn how to poach eggs here)

//Chopped Cobb salad with assorted vegetables//

//Sweet and Spicy Beef and Broccoli stir-fry and roasted cauliflower rice//

//Spaghetti Squash with meat sauce//

Healthy Choices: DIY Aloe Juice

Back in college, I struggled with some tummy issues and my doctor at the time loaded me up on prescriptions and it took my body years to get back to a normal state. Over the years I've tried different remedies for heartburn but nothing has compared to a natural remedy that my friend told me about. Aloe Juice. I was sceptical at first, but when my pregnant friend found sweet relief from her heartburn, I thought I would give it a try. I love learning about natural remedies to help my body heal and after researching the humble aloe plant, I have been pleasantly surprised with my results.

Here's a little background on the benefits and uses of aloe. Not to get too nerdy on you, but the healing effects of aloe have been used for hundreds of years. Historians have found that the ancient Egyptians were one of the first people groups to use aloe for medicinal purposes. Aloe is best known for helping heal cuts and scraps but can also help lower cholesterol, balance sugar levels, calms inflammation and helps with various stomach issues. Curious to find out more? Check out this website for additional information.

While I was living in China I researched and learned how to make my own aloe juice. Just drinking a few tablespoons a day is all your body needs to heal in a more natural way.

Just so you know, because I don't add any preservatives, the juice needs to be used within 4 days of making it. Also, the aloe will take on the flavor of any liquid that you put it in. I often add it into a smoothie or just drink a few tablespoons with my breakfast! Here's my recipie!

Natural Aloe Juice

Ingredients:

1 medium aloe leaf

1 tablespoon of agave syrup

2 cups of water

A knife

A spoon

A cutting board

A container with a lid

A food processor, blender or bullet

1. If you have your own aloe plant, use a knife to slice off one large leaf at the base of your plant. Don't have your own aloe plant? Aloe leaves can be purchased inexpensively at farmers markets and large grocery stores like Whole Foods. I used a medium sized leaf in order to make one serving for four days. If your aloe leaf is larger, you can cut it into sections and use it for several more batches.

2. Wash off your aloe and cut off a thin part at the base of the leaf, where it may be a little yellowed.

3. An aloe leaf has little spikes running along its sides. Take a knife and cut off the spikes.

4. Lay your aloe leaf on your cutting board and your basically going to filet the top thicker layer of the leaf.

5. Now you can see the aloe "meat" or gel in all it's gooey glory. Take a spoon and scrape out the clear gel. Try not to scrape any green bits from the inner leaf, as they it can upset your stomach.

6. Place the gel and agave into your food processor or blender and combine the two until all of the aloe has changed to a thick liquid. The amount of time you blend the aloe is up to you. Less time means that your juice with have some chunky pieces and more time will allow the aloe to be fine. Taste as you blend and add more agave if you like it a bit sweeter.

7. Pour the aloe and agave mixture into a container. Add the water and stir until the aloe mixture and water have combined. Place your aloe juice in the refrigerator to chill.

8. Pour a few tablespoons into a glass and drink to your health!

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