“Plan your dive, dive your plan”

Health and Fitness Challenge

Here’s an honest update on how the challenge is going: ehhhhh.

I did great during week one. Last week, I fell off the wagon a little bit. However, I will NOT beat myself up over it. I’m going to continue on to week 3 and do better than I did last week.

I’m doing great at the working out and eating my veggies. It’s the other things like green drinks and counting calories that I have been flubbing. So, I need to readjust my focus and put more emphasis on the things that are giving me troubles.

Here’s the challenge for week 3:

Week 3

Scuba Diving

I have my scuba diving license. One thing that the PADI instructors drilled into my head is this phrase: plan your dive, dive your plan.

The meaning behind that little phrase is simple, yet genius, to not only scuba diving but to anything in life.

In scuba diving, the phrase is important to safety. It’s too dangerous to not have a plan before going under water. You need to plan your dive, and then dive your plan. Don’t go off course.

This is the same for life, especially this challenge. In order to be successful, you have to plan. Plan when and what you’re going to be eating for each meal, each day. If you don’t plan, you’ll find yourself reaching toward that unhealthy snack or falling back into your old habits.

Planning takes time and effort upfront. After the planning and strategizing is done, your choices and behaviors will be easier to control.

Will you still have urges and cravings? Yes. But, I guarantee if you have a plan and are facing a craving, you’ll be more apt to resist and move forward.

Let’s make a plan and let’s get energized!

 

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Ch Ch Chia!

Ch Ch Chia…Pets?

Remember Chia Pets? What if I told you that the very seeds used to grow your pet are the very seeds that everyone loves? This isn’t a trick question, promise.

Yes, chia seeds- the ones raved about everywhere– are used in Chia Pets. Hence the name Chia Pets…I told you it wasn’t a trick question.

Nutrition Punch

Despite being used in the hilariously cute plant pet, chia seeds pack a punch in nutrition:

 

It’s the fiber that creates the gel consistency when combined with liquid! This fiber also makes you feel full, which could help in weight loss. Scientific tests have not shown results in weight loss, however.

They have more than flax seeds!

I want to note that carbs are not bad. Our body needs carbs. This is helpful for those who are on low sugar diets.

Two doctors note in You Staying Young that antioxidant activity in chia seeds is greater than blueberries!

A study found that chia seed loading (think carb loading) for enhances endurance performance lasting greater than 90 minutes.

 

My vegan friends

For those who are vegan, replace eggs with chia seeds in baked goods. According to Bob’s Red Mill:

  • Substitute approximately 1 tbsp. chia seeds for one large egg

 

Let’s get energized! 🙂

Health and fitness challenge: The journey

So, I promised I would have a picture on Monday. I do have a picture, which was ready for Monday, but time got away from me yesterday to post the picture. I’m a horrible person, I know 😉

It’s Tuesday, time to post that picture now!

Week 1

 

The reason I’m including a picture is to show the progression of each week. I know from past experience that I get frustrated when I don’t see results quickly enough. This time, I want to focus on the progression- no matter how small- instead of how fast it takes. It’s all about the journey, you know.

I honestly don’t have a goal in mind for this challenge. I just want to complete it and see the effects on my mind and body. This will put less stress and pressure on the challenge and won’t take the fun out of it.

I want this experience to be fun. As a society, we put too much unwarranted pressure on ourselves. I’m using this challenge to make positive impacts on my mind and body and learning how to enjoy the journey.

I hope you join me in this journey. You’ll be glad you did when it’s over!

Let’s get energized! 🙂

While I’ve been gone…

Since I’ve been gone

It’s been awhile and I apologize. Last week was finals week for me- I didn’t get much sleep. Plus, my computer died the Monday of finals week. Awesome time to be without a computer…it was a fun week. Ha!

I’ve also been under the weather for literally two weeks. Needless to say, that challenge I posted earlier this month hasn’t been going. At all. When you have stomach problems it’s all you can do to even eat sometimes.

Instead of starting it this week, I’m going to wait to start until Monday. My stomach is coming around, but I don’t want to mess things up.

My plans still include a before and after picture; you can be expecting a picture on Monday!

I also found out I’ll be interning with K2 in Seattle for the summer. I’m thrilled beyond belief! A summer in Seattle? It sounds like a movie! You can expect some awesome posts from me while I’m in Seattle. (And if anyone has any tips or things to do while I’m there, please share!)

seattle

 

photo credit: familyofficesgroup.com

Incredible, edible Egg

Enough about me, I want to talk about eggs!

I recently discovered how amazing hard-boiled eggs are. Don’t judge me- I know what you’re thinking! I went through a phase where I didn’t even like eggs. I’ve gotten over that, so my experience with eggs has been a slow one.

Hard-boiled eggs are a great protein for on-the-go. In fact, eggs in general are very good for you from protein to vitamins to to choline.

eggs

 

photo credit: www.whiskiebusiness.com

The Egg Nutrition Center has a chart that makes it easy to see what you’re getting out of your egg- both the yolk, and the white. It’s definitely worth a look.

I’ll be back to my habitual blogging now. I just hope I get my computer back soon and it’s not going to break me to fix it.

In the mean time, I’ll be eating some eggs 😉

Let’s get energized!

 

Health and fitness challenge

I’m going to be starting a health and fitness challenge today.

It’s called the 30 Day Ev0-lution challenge  2014. It’s from earlier this year, but that doesn’t matter to me. I already do the majority of the challenge on a daily basis, but something about a challenge just makes it all the more fun. It truly gives you something to work for, I feel.

I’m going to post a before and after picture to see how far I’ve come. This is going to be a journey, and I want to capture it and share it with others. I dare you to join me on this journey.

Check out the website for more information. In the meantime, here are the challenges of the four week journey:

Week one

Week 2

Week 3

Week4Let’s get energized!

Banana Almond Butter Blueberry Bites

Stroke of Genius I did a late workout the other night. I had already ate dinner, did some homework, then went to the gym. It was a good workout, and I needed some fuel after to help build my muscles. It was late, I had already ate dinner, what was I going to eat? I had no idea, so I looked to see what I had. It’s amazing how the best inventions come from the spur of the moment. That’s exactly what this recipe is. A spur of the moment, fantastic, healthy recipe. Without further ado, I bring to you Banana Almond Butter Blueberry Bites:

Ingredients

Directions

  1. cut banana in half length wise

banana1

2. spread almond butter on banana and cut into bite size pieces

banana2

3. place blueberries on each piece; the bigger pieces get two!

banana3

4. sprinkle granola over bites

  banana6

banana4

5. Enjoy!

Great to refuel

This is a great refuel snack. It’s got carbs from the banana, protein and fat from the almond butter, and the blueberries are just an added bonus, but who’s complaining? My mouth is full of banana almond butter blueberry goodness. Mhmm 🙂

Now let’s get energized!

Overnight Oatmeal

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Breakfast on the go
Last time I discussed the different types of oats, so I thought it’d be fun to put those oats to use.

Have you ever had overnight oatmeal? If not, I’m about to share with you something you’ll wonder how you lived this long without it. Seriously.

Oatmeal is a great power breakfast that will get your day going and keep you full longer. Overnight oatmeal has the same benefits, PLUS you can grab it and go. How awesome is that!?

Here’s a recipe that I adapted from MyHealthyDish

Ingredients:

  • 1/2 cup old fashioned oats (or rolled oats)
  • 1 cup almond milk (or milk of choice)
  • 1 tbsp of hemp seeds (chia seeds is better, but that’s what I had)
  • 1/2 tsp of honey
  • cinnamon
  • 1 tbsp of PB2 (optional)
  • fruit for topping (optional)

Directions:

  1. mix oats, almond milk, seeds, honey, PB2 and cinnamon in a bowl (I don’t have mason jars)

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2. Cover with plastic wrap and place in refrigerator overnight

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3. Take out in the morning, top with fruit and enjoy 🙂

overnight oats

 


You can warm it up if you’d like, but it’s absolutely tasty cold!

 

If you like your oatmeal thicker, use less almond milk. You’ll have to experiment with measures until you’re satisfied with its thickness.

 

Get cookin’ and get energized!