Rest here

It is a mandatory rest day for me.  That means...no gym this morning and no exercising with the kids today.  :(  It makes me a bit on the sad side.

My body is telling me that it is a little bit on the screwed up side and today I am just going to try to figure out how to make the feelings of dizziness, lightheaded and nauseous go away after I eat something.

I've decided (and yes, this was with a bit of google Rx advice) that I either am:

1. not eating enough based on my workout intensity level, 
2. not drinking enough water
3. not getting enough sleep
4. my blood sugar is just wacked out and I need to eat a little bit more of the good carbs 

#1  My workouts have increased this week quite a bit and it could very well be the reason for my body going crazy.  I did deadlifts galore the other day and that is not only intense physically but mentally.  (I usually do between 20 to 30 deadlifts at a time...I did 127 different types of deadlifts in one morning)  I do eat quite a bit and feel like I eat all the time but it still probably not enough.  One thing that I have a hard time with is eating more if I already feel full.  When you lift weights you are burning calories all day long and your metabolism is working extra hard...so this could be the issue.  Plan 1...eat more food that is good for me.  This might mean that I open up a can of green beans and just eat those or pop in a bag of vegetables in the microwave so I have something quick and easy.  I don't have lots of time to make food during the day but these are quick and easy options for me.  I am also going to be making smoothies again with fruits and veggies and protein powder and see if that helps.  I always felt good after I ate those and they are good for you too!

#2  I think I'm drinking enough water but just to make sure...I am being very conscious about it.  I have decided that I won't be buying any more pop to keep at the house for myself.  I have about 10 cans left of Diet Pepsi and then they will be gone.  I felt better when I wasn't drinking it so although it pains me to say goodbye I know that it is a must.  I will save the pop drinking for the dining out experience if I am truly wanting to drink a carbonated beverage.

#3  Sleep...yeah, I don't do much of that.  I should work on that.  I think about going to bed at about 9pm but my kids just went to bed.  I've been up since 4:35am and I finally have a moment with no children to take care of or work with.  This is my only "me" time (other than the gym) and sometimes I just need to fold the laundry and watch a show that is not always appropriate for little ears or eyes.  I do need to work on sleeping though.  I know this.  I also have a little person in our house who doesn't always sleep the best.  I am hoping that after April 1st we will be back to children sleeping all night again (our little one is having surgery mid-March...so after he recovers and is pain free we will be close to April.

#4  This is a very real possibility.  It pains me but I am trying to eat more carbs...not the bad ones...but the good ones.  I have kept my carb intake very low and I know that it is lower than the average person.  No bread, no pasta, no sugar...no chocolate :( ...it has been tough and my body was ok with it and working hard to get the fat off.  I became a person that started saying, "wow, that is really rich (or sugary)".  My body may just be telling me that it is time to eat a little bit more of the good carbs and based on how much I lift weights it might be time to increase the protein and carbs a little bit more in a good ratio.  

UPDATE:  It's my blood pressure...again.  I am changing all of the above.  Today is better than yesterday and I can actually eat something without feeling sick right away.  

The Journey...Truth in Labeling

Challenge #1.

This is our first challenge with The Journey!  It is simple, will take maybe 2 minutes of your time (if that) but will give you something to think about for a few days.  There is a possibility that just taking these 2 minutes may change what you put in your grocery cart the next time you are out.

Step 1:  Take one thing out of your fridge, freezer or pantry that was not purchased on the outside aisles of a grocery store (you know those areas...where the produce, meat and cheese are!).  Find something that is in a box...a container of something that you think really tastes good.  Maybe this is your favorite cereal.  This could include the tasty crackers that you munch on in the afternoon with a snack.  How about that microwave popcorn you eat before bed?

Step 2:  what are the first 5 ingredients that are listed?  Take a few seconds and write down those 5 ingredients on our Facebook page or make a comment here.  Don't be ashamed or think people will judge you for what is in your house and what you are posting.  This isn't about them...this is about you.

Step 3:

• How many of these ingredients are sugar or a form of sugar?  Not sure?  You can find out what ingredients are actually a form of sugar at this website (yes, it is a Livestrong site and no, I don't think the site has been enhanced by drugs in any way).  
• Can you actually pronounce all 5 ingredients?  

What did I find?
I looked through some cabinets and the fridge today and found a few things...

This is what my 5 year old ate for breakfast this morning.  See what the second ingredient is?  

Just something else I found in the pantry.  Nothing like some high fructose corn syrup
in your crackers to make you go "mmm, mmm, good", right?  I know it wasn't one of the first 5
ingredients but it is still in there.

Disclaimer:  I don't eat perfect.  I try and do a lot better than I used to but I will never have this food stuff figured out 100%.  Eating "clean" is a great for our bodies and something I would love to follow more than I do.  Would I love to eat a package of Reese's Peanut Butter Cups, maybe even one of those Big Cups?  I would.  Am I going to?  Not right now.  :)


What is The Journey?
We all have a journey. This site will help show you how:

• to reach those fitness goals that you have with simple exercise plans and changes you can make with food choices.
• get kids moving and active and away from those screens.
• tips for women who juggle life with families or are just trying to be real in this virtual world.

All of this starts with one change at a time.  Join us!  Just "like" the page on Facebook.  A website will be coming soon as well.

Berry Yummy Goodness

This past weekend we hosted The Williams Family Golf Outing.  This is an annual event and the families switch off where it is held.  It was great to host, great to see family again and just have some low key fun.

A few weeks ago I was looking for some ideas on some food to make and came across something that looked just yummy.

This is the picture from the site...NOT one that I took :)  Doesn't it just scream "summer"?  

I thought I would share this link so others can enjoy this too.  It is simple, easy and even good for you...cause there is fruit in it, right?!?

Here is the link.  Enjoy!

Yummy Baked Oatmeal!

Pinterest really is a great place!  This week I am trying all sorts of fun recipes with our family and day care kids.   Some are just yummy, some are just cute and others are more practical and time saver options for me.
I did make one recipe though last week that was a hit with our family and the majority of our day care kids.  (we do have a few very picky eaters and those I know will just never be happy with what I make unless it is all chocolate or basically candy).  These were yummy and I actually finished them this morning before we walked out the door for church.

I can't put the recipe on here because of copyright issues but I did take a photo of what I made...maybe that will entice you enough to click on the following website to get the recipe for yourself.  Best part of the recipe is that there isn't sugar other than natural items...honey, banana, etc.

We used the following toppings on our latest batch:

• chocolate chips (kids love that one!)
• craisins
• raisins
• plain

Our next batch we are going to try some walnuts as a topping and maybe even some chunks of apples too.

To find the blog where I got this recipe...just click here.

If you try these let me know!  What toppings did you use? 

Protein Shakes

I am trying hard to get in the amount of protein that I am supposed to while strength training.  Some days it is tough, especially on those cold winter days.  Now that it is spring/summerish weather I am back to drinking those protein shakes and am trying some new recipes.

I found one the other day on Pinterest and I "liked" it so I would remember it and try it.  I had it a few days ago and it was ok.  I had it again this morning and put a little bit more of the ingredients in and it was delicious!

Here is the recipe in case you would like to try it.

Butterfinger Protein Shake 
(it sounds like it is just a name to get you to try it but it really does taste like a Butterfinger)

8 ounces almond milk (I use lactose free milk cause that is what I have on hand right now)
1 T. butterscotch pudding mix (I used a little bit more of this the second time
1 T. peanut butter (gotta go with the natural stuff on this people...don't be using that fake peanut butter)
1 to 2 scoops chocolate protein powder
5 ice cubes or more (I used more like 10)

Blend it up and drink it down.  Yum!  If I am craving a candy bar I need to remember this recipe because I could easily just drink this instead and it would be so much better for me.

There are quite a few other recipes out there and the same day that I was trying out this shake I got a Facebook post from Girls Gone Strong with a bunch of other recipes to try.  Molly with Girls Gone Strong wrote it up and posted it on her site.  You can see the full article if you go here.  She has reasons why you should use protein shakes in your diet too that you might want to read about.  Very interesting!

Here are the recipes that she posted the other day...

Buckeye Shake (chocolate and peanut butter)

2 scoops low carb chocolate protein powder

6 oz almond milk

1.5 TBSP peanut butter

1 TBSP raw cocoa powder

1 TBSP cacao nibs (optional)

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 440 

Pro: 56 grams Carbs: 12 grams Fat: 17 grams Fiber: 5 grams

Pina Colada Protein Shake

2 scoops vanilla low carb protein powder

2 oz unsweetened coconut milk

¾ cup pineapple chunks (either fresh or “no sugar added” if canned)

8 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

1-5 drops coconut extract if desired for extra flavor

Calories: 450 

Pro: 50 grams Carbs: 22 grams Fat: 16 grams Fiber: 3 grams

Apple Crisp Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup unsweetened applesauce

Crushed ice

Blend to desired consistency

***For an extra treat, take some gluten free oats (2/3 cup) and mix them with 1 TBSP of melted real butter, 2 TSP honey, and cinnamon to taste.  Spread them out on a baking sheet and toast them at 300 degrees for 15-20 minutes (stirring after 10 minutes).  Keep a close eye on the oats and don’t let them burn.  Take them out and let them cool completely, stirring them so they don’t clump together. You can sprinkle this on top of your shake or eat a couple of spoonfuls when you drink your shake.  This recipe makes 2 servings of the “crisp.”

Calories: 340 

Pro: 49 grams Carbs: 19 grams Fat: 5 grams Fiber: 2 grams

*** add 170 calories, 4 grams protein, 23 carbs, 8 grams fat, and 3 grams of fiber if you add the “crisp”

Mint Chocolate Chip Protein Shake

2 scoops low carb chocolate protein powder

*12 oz mint flavored green tea

1 TSBP raw cocoa powder

1 TBSP cacao nibs (optional)

Crushed ice

Blend to desired consistency

*steep 1-2 mint flavored green teabags in 12 oz hot water for 2-3 minutes (2 teabags for stronger flavor).  If you have time to let it cool, that’s ideal.  If not, steep them in 6-8 oz of water and use extra crushed ice when making your shake.

Calories: 270 

Pro: 49 grams Carbs: 7 grams Fat: 3 grams Fiber: 2 grams

Cashew Cookie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

1.5 TBSP cashew butter

4 oz water (more for a thinner shake, less for a thicker shake)

1-5 drops vanilla extract

1-5 drops butter flavoring extract

Crushed ice

Blend to desired consistency

Calories: 430 

Pro: 53 grams Carbs: 12 grams Fat: 17 grams Fiber: 2 grams

Blueberry Muffin Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

2/3 cup blueberries

Juice from 1-2 lemon wedges or ½ packet of TrueLemon

2 TSP cashew butter

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 440 

Pro: 52 grams Carbs: 21 grams Fat: 11 grams Fiber: 4 grams

Pumpkin Pie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup pure canned pumpkin

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Pumpkin Pie Spice to taste

Blend to desired consistency

Calories: 330 

Pro: 50 grams Carbs: 15 grams Fat: 5 grams Fiber: 4 grams

Sweet Potato Pie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup sweet potato (already baked, no skin)

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Pumpkin Pie Spice to taste

Blend to desired consistency

Calories: 420 

Pro: 52 grams Carbs: 36 grams Fat: 5 grams Fiber: 8 grams

Mocha Protein Shake

2 scoops low carb chocolate protein powder

10 oz coffee (already cooled or 5 oz very strong coffee and add lots of extra ice when blending)

2 TBSP heavy whipping cream

1 TBSP raw cocoa powder

Crushed ice

Blend to desired consistency

Calories: 375 

Pro: 50 grams Carbs: 8 grams Fat: 14 grams Fiber: 2 grams

Very Berry Protein Shake

2 scoops low carb vanilla protein powder

8 oz almond milk

¼ cup each strawberries, blueberries, blackberries, raspberries

(OR  1 cup frozen mixed berries)

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 360 

Pro: 50 grams Carbs: 21 grams Fat: 6 grams Fiber: 7 grams

Orange Creamsicle Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

4 oz orange juice

2 TBSP heavy whipping cream

3-5 drops vanilla extract

Crushed ice

Blend to desired consistency

Calories: 450 

Pro: 50 grams Carbs: 20 grams Fat: 16 grams Fiber: 1 grams

Tropical Protein Shake

2 scoops low carb vanilla protein powder

4 oz. almond milk

2 oz. unsweetened coconut milk

½ cup pineapple chunks (either fresh or “no sugar added” if canned)

½ cup frozen mango

½ banana

4 oz water (more for a thinner shake, less for a thicker shake)

3-5 drops coconut extract

Crushed ice

Blend to desired consistency

Calories: 560 

Pro: 51 grams Carbs: 46 grams Fat: 19 grams Fiber: 6 grams

Cinnamon Roll Protein Shake

2 scoops low carb vanilla or cinnamon protein powder (use cinnamon for extra flavor)

8 oz almond milk

2 TBSP heavy whipping cream

4 oz water (more for a thinner shake, less for a thicker shake)

1-5 drops vanilla extract

1-5 drops natural butter flavoring

*2 TSP ground cinnamon (if you use vanilla protein powder)

Pumpkin pie spice to taste

Crushed ice

Blend to desired consistency

Calories: 400 

Pro: 50 grams Carbs: 7 grams Fat: 17 grams Fiber: 2 grams

Keep in mind that you can amend the ingredients in any of these recipes for your personal preference (more flavor, less flavor, more sweet, less sweet, thicker, thinner, etc).  Please let me know what you think and please share your favorite recipes and I will continue to add to this list!