healthy hacks

Tough Days Call for Easy Bagels

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Posted in honor of National Bagel Day.  Here’s how I celebrated!

Several of my friends and I are trying to tighten up our nutrition, and our belts, as part of our 2020 goals.

This may mean limiting certain treats, even eliminating some of them. For most of us it means upping protein and being careful to count nearly everything else. It’s a daily set of choices…maybe more of a battle some days.

But it also means finding new ways to enjoy some of our favorite things in ways that don’t derail us from our goals.

Transition in nutrition can be challenging.  Even after just a few days, moving to prepped food and protein can try both patience and palate.

Enter Skinny Taste Easy Bagels.  5 ingredients, quick knead, roll them into a bagel shape, top them, 25 minutes in the oven and voila! Bagels.

Are they just like iconic New York bagels?  Not quite.  But, covered with your favorite topping (Everything But the Bagel for some, sesame for others), toasted or warmed, maybe filled with a lightly scrambled egg, and tightening up your nutrition doesn’t seem quite so bad.  They have almost 10 grams of protein each.  

I learned quickly that these make my friends happy.  So, when meal prep was running short lately, it was pretty simple to put them together on a Thursday night and bring them to see everyone at the gym Friday morning.  Even though they were a little crispy, they brought a smile and some great pics of pretty plates later that morning.

A little pick-me-up doesn’t have to be expensive or hard.  It can be as easy as a note or a homemade treat.  It can even help friends meet their goals while letting them know they matter and are cared about.

Think you’re not a baker?  Give these a try.  Another healthy hack from the 2 Chicks!

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celebrations, dare to be different

Toasting A Year Without Alcohol

“So, are you going to the party this weekend?”

“I don’t think so…”

“Why not?”

(Pause…stare…long enough to be uncomfortable…finally blurts out)

“Um, I’m taking a break from drinking right now.”

Just one of several moments that stand out in my mind as I’ve worked through a year without alcohol.

A year without alcohol.

I don’t really want to say a year into sobriety. I think of sobriety as something different. A different level of commitment, perhaps. And I do think I’ll drink again someday. So, right now, it’s just been a year of taking a break.

What has it meant?

At first, it was for my weight. Daily beers add up. Or two. Or three. Once in a while, even more.

When I started the keto diet in January 2018, I just wanted to keep my carbs down, so I switched to vodka. Or hard seltzers. Less carbs, but still drinking my calories.

When I started Stronger U in August 2018, where I learned more about calories and alcohol and the effect it had on my body, I decided to try to give it up for a while. Labor Day weekend turned into a month.  Then I figured I would try for Thanksgiving, then join in the customary wine we have at family gatherings… but once I got there, not drinking turned out to be just fine with me.  I only had to turn down wine a few times, then people left me alone about it. Christmas, same.  And so on.  Summer may have been the hardest, with beer and refreshment season in full swing.  But, once I hit about 6 months, I knew a year was an attainable goal and I wanted it.  And now I am here.

I do believe it has played a significant role in my weight loss and body reshaping. I know it has taken a lot of my belly away.

Beyond that, what else has it meant?

I do come from an alcoholic family.

I have “flirted with” or tiptoed on the edge of alcoholism several times throughout my adult years. I’ve always been able to pull myself out of it, sometimes with the help of family and friends.  Still, since I was 21, I’ve never been more than a few weeks without a drink, except when I was pregnant. So a year is satisfying personally, knowing I have some measure of control over consumption.  (And yes, there were plenty of times I craved a beer this year for whatever reason, but decided not to have one).

What about my friends?  I did stumble over my words when I first started sharing it. But for the most part, people have been nice or just nonreactive about it.  A few have even been curious. I’ve found a few people who have used it as a conversation starter, to talk about their own relationship with alcohol.  Some friends who are trying not to drink have looked to me for support at social gatherings.  It’s easier to not drink if you know others are doing the same thing, whatever the reason might be.

What’s been a bit surprising is how few people really care. If people notice or ask, I usually just say I’m taking a break from drinking.  But, most of the time when I was drinking before, it was a beer (or three) by myself at home at night.  Alcohol wasn’t a huge part of my social ties or traditions.  I think people who have after work drinks with friends or other routines and rituals involving alcohol might have a harder time. I’m grateful it has been simple, and has cost me little while I’ve gained insights and energy for new challenges. 

I don’t miss waking up with a hangover.  I don’t miss feeling out of control at times.  I don’t miss wondering if I’ve waited long enough to get behind the wheel of a car. I don’t miss my beer gut.

If and when I drink alcohol again, I hope I look at it just as I would any other indulgence: a treat to be enjoyed once in a while.  Until then, I’ll be toasting with my mocktails, offering to be the designated driver.

If you’re trying to drop some pounds or wonder if you can go without alcohol, I encourage and challenge you to try it for a week or a month.  You might be surprised what you learn.  Share with us in the comments!

 

 

 

 

 

 

 

fitness and nutrition

Working Vacation (or, Making Vacation Work)

A couple of weeks ago, I spent a whirlwind whiplash weekend in Pennsylvania with friends watching our daughters play lacrosse.

I could have completely tossed my diet and exercise habits out the window.  But driving over 10 hours both ways in the course of a few days left my body screaming for exercise and good food.  (Craving those things is a good sign.)

We stayed in a hotel with a gym.  I brought my workout clothes and got up at my usual crack-of-dawn hour. The weather was amazing!  When I went outside, the air was a crisp, cool change from the warm humid mornings in Atlanta.  Then, we just happened to be staying in a complex with some health care buildings.  As I was walking to warm up and get moving, I noticed a trail with some fitness stations along the way.  So, that became my plan.  A little jog and some step ups, incline situps and leg lifts, hanging leg raises, all while jogging station to station. Sweat happened.

Then, I went into the gym and did a quick 21-15-9 of burpees, dumbbell clean and jerks, and sit-ups.  It wasn’t the extreme race or marathon workout that many were doing back home, but it was enough to feel like I had worked my heart and muscles. It felt good.

Of the 3 days away, that was the only true workout I did.  We did some walking at the tournament fields and Hershey Park, but otherwise the two days were rest days.  I worked out all the other days around the trip so it was enough.

The other challenge on the road is eating.

I packed snacks…a few bags of turkey and beef jerky, protein water, chunks of grilled chicken, protein chips, and some random protein bars.  I ate some but not all. I also drank lots of water and sparkling water.

For the most part, I just tried to focus on protein and keep other things to a minimum. Examples:

For quick breakfast on the road I had a Chick-fil-a breakfast bowl with chicken and no hashbrowns.  I ate a 2 good yogurt for snack.  The chicken chunks came in handy on a long stretch of road with few options beside gas station food.

Eating out in Harrisburg, PA, at a local tapas spot – Kale and beet salad, Brussel sprouts with bacon, a small slice of pizza, charcuterie board with meat, cheese, pickles, flatbread, mustard.  Probably over on fat and salt but I could have done worse and it was delicious. Not enough protein but options were limited.

For hotel breakfast (twice): Eggs, spinach, cheese, salsa, light and fit yogurt, coffee with milk. For me, when I’m basically eyeballing things, not really planning eating, and going with my gut, I try to start the day with as much protein as possible and just keep going from there.

It’s not necessarily easy…the options I skipped were many: waffles, Froot Loops and other cereals, bagels, bread, crumb cake, juices, granola, muffins, peanut butter, etc.  None of these seemed worth it and the eggs looked decent.  (I would definitely eat crumb cake, for example, if it was from a bakery.  I look forward to bakery crumb cake at the Jersey Shore later this summer!)

It’s not always a simple win.  The amusement parks we went to the last two weekends were especially challenging for both cost and food quality reasons.  At Hershey Park, after long searching, I settled for a few chicken tenders (more bread than chicken) and a few fries.  Thankfully this was late in the day after decent eating before we got to the park.

An afternoon at Kings Dominion was more challenging.  I could almost stomach the idea of eating Panda Express, but the $15.00 price tag was a deal breaker (and for just one entree!)  I held out until we left, late afternoon, and quickly scarfed down my turkey jerky, protein water, some fresh cherry tomatoes, and Quest protein chips when I got to the car.  Sounds crazy to many, but it works for me.  I felt satisfied and not weighed down.  I was grateful I had packed a few things to have on hand.

And when it was worth it, I did treat myself across the two weekends.  I had top-notch street tacos (although I did skip all but one bite of tortilla since they were not special), I had a great meal with meats, cheeses, an amazingly fluffy buttered roll, and cucumber salad at a German restaurant called Fest, and I had a scoop of homemade strawberry swirl ice cream topped with toasted fluff (the specialty of the house) at Charm School Social Club.  Totally worth it.  And four days later, I’m not mad at myself or the scale. So I’m learning it is possible to keep it sane on the road, get some sweat in, feel good, and indulge when I really want to.  Let’s see how I do on my next journey…

 

 

fitness and nutrition

3 am Nachos

I sure do love nachos. Well they are not my favorite food but if I have a craving for nachos I definitely want to devour them.

I prefer nachos piled high. Lots of gooey cheese. Some onions. Maybe some peppers. For meat I favor fajita chicken but I wouldn’t say no to beef as in taco meat or some nice fresh shrimp. Diced tomatoes sprinkled on top. A sprinkle of shredded lettuce. Topped with avocado for a bonus. Black beans are a bonus too. I can tolerate a small amount of jalapeños but I would probably just go without. I’m sure I’m missing some topping but if I write any more of a description here it might just make me crazy.

I think I just described a mountain high pile of my dream nachos that should have my name on it. You see I was going to eat those nachos as a celebratory meal after my 5 kickass weeks in the CrossFit OPEN.

As fate would have it, the Mexican restaurant I went to was full. No bueno for me. No nachos. No oooey gooey cheese. Talk about a major let down. I moved on for sure, I lived another day or so.

Then Monday hit and I realized I’m back on my macro counting food plan. The macros that are limited to keep me on track with my health and fitness goals. So you wonder what that has to do with nachos, right? EVERYTHING!

Nachos are not your friend. Chips are not your friend. Beans are full of carbs. Cheese is okay but the oooey, goooey kind and quantity I refer to is just off limits. Nachos do not fit in my macros and I can’t have a cheat day on the first day of macro counting. Grrrrrr……

3am hits and I awake from a damn dream. A nacho dream. That’s it folks a dream about nachos and how I missed my chance at nachos last Friday. Then the dream became a nightmare when I realized I have some plans coming up that entail visits to my local Mexican eateries. Ugh, this is a real world issue.

Does anyone else have a nacho issue? I guess I am going to have to find a healthier version of nachos to fuel my desires for now and exercise my restraint and discipline. I will be digging deep to my core on this one.

Can you believe I woke at 3am because of nachos and actually wrote a blog about it? I sure did because it helped me defer and deflect my desire to eat those nachos. It may be a temporary win but it’s a win nonetheless.

Nachos are not a friend of this Chick. And I’m pretty sure my nachos are my counterpart’s tacos. Hehehehe, maybe she will write about her taco dreams one day. And for this girl, it will be a protein shake for breakfast possibly. No pancakes. No nachos. No surprise here.

I hope that I made you hungry for some yummy Mexican food. Remember there are some options that can be macro friendly when you eat out at Mexican but tacos, nachos, chips and margaritas are probably not on the list. And of course all of those are on my list of faves.

I am going to go back to bed now and hope for a dream of rainbows and unicorns or anything non-food related so I don’t wake up again hangry. Or I can celebrate my shoe addiction and the fact that I’ll be lacing up my brand new shiny pink, white and black Nike Metcon 4xds in a just a few short hours. Defer, defer, deflect those nachos. Moving on to my shoe addiction which I will have to save for another post.

I bet you never thought or expected my post-OPEN post to be about nachos. Since I am not your typical chick, nachos it is. My content is real. My content relates to my experiences, my relationships, my opinions, my adventures and of course my challenges and celebrations.

Enjoy my ride. Some days will be full of sunshine while others may be darker in nature. That’s why it’s called life. And what is life without temptation. Today’s temptation came in the form of nachos. I overcame this temptation and a few other speed bumps in the past 24 hours. 

Nighty, night or rise and grind peeps. Its technically Taco Tuesday and I may have just inadvertently annoyed my writing partner with this food post or maybe even you. Be sure to tag a friend today in honor of Temptation Tuesday. Instead of spreading joy today, I’m spreading nacho/taco dreams!

What could be a better way to start your Tuesday?

fitness and nutrition

The Difference Between Simple and Easy

I hit another milestone number on the scale today.

Today I weigh the same as I did when I got married.  Just shy of seventeen years later.  I am sure my weight went straight up just after the wedding, and I haven’t seen this number since.

Is my body the same?  No. Pregnancy and many other things have happened since then, not to mention just a lot of time being very overweight which leaves its mark.  But I’m working on shaping this body into the best it can be right now.

This was also the weight I randomly put into myfitnesspal when I started tracking last year.  I had to choose something, and 185 seemed good enough.  I don’t really know if I ever thought I would get there. Goals are not my strong point.

This week I’ll think about a new number and other goals.  I’ll try to be more mindful about it. But in the mean time…a quick reflection on one thing I have noticed lately.

As I’ve gotten further into tracking, my eating has gotten simpler and simpler.  My shopping list has gotten shorter and shorter.

Basically, most weeks look like this:

-Chicken (lots – ground / boneless skinless breast / tenderloins / rotisserie)

-Lean ground beef

-Vegetables for roasting (butternut squash, brussels sprouts, broccoli, onion, etc.)

-Yogurt – low to no fat, high protein

-Creamer

-Lowfat Cheese

-Sparkling water

-Then, if I need to replenish: extra thin corn tortillas, garlic & seasoning, carbs like PopCorners or Captain Crunch (yes, you read that right!), Fairlife milk,  protein shakes Yasso bars, etc. These are more accessories than essentials.

Sunday morning meal prep starts with roasting a huge pan of vegetables (see above).  I make my Mike Nuggets for my whole week’s lunches. Then I make one or two other varieties of chicken – crock pot fajitas, Mason’s Naked Tenders (great for the girl who chronically overcooks chicken), etc.  I also cook some ground beef to season as needed.

Most dinners during the week are just measuring and assembling these building blocks.  Veggies, meat, maybe some cheese if it works with my numbers (although my numbers are pretty much the same each day when I get to dinner, unless I am super hungry in the afternoon and have half an ace bar.) Nothing too fancy.  If I go out I have Chick-fil-a or Zoe’s Kitchen or an omelet with veggies and wheat toast, butter on the side.  End of story, most of the time.

Is it simple?  Yes.

Is it easy? No.

Simple and easy are very different things, I’m realizing.  I used to think they were synonymous.

Simple is keeping the moving parts minimal.  Staying in a routine.  Welcoming boredom, even.  Leaving little room to think about it. Deciding to stick with the plan.

Easy is more about effort and choice, I think.  I still pack my same breakfasts and lunches every. single. day.  Simple.  But, it would be easy to hit the drive-thru on the way to work. It would be easy to indulge in the staggering amount of food – mostly fat and carbs – I am offered working at my school in a given week, and have to resist.  (Someday I will blog about that.)  It would be easy to take it slow on Sunday mornings instead of cranking up the oven and meal-prepping like mad. It would be easy to drive-thru (again) in one of the hundred restaurants I pass when I am hungry on my way home. It would be easy to grab a beer when I am stressed or frustrated or anxious. It would be easy to sleep in or skip the gym when I have it scheduled but I’m tired.

All these things are easy but, ultimately, they make life more complicated. They distract me from my goals.

Will doing what’s simple most of the time ever come easy?  I have to think so. I am getting closer to seeing food as fuel and not entertainment or comfort. The gym is hard for me to resist unless I simply cannot make it.  Still, I am not always successful at resisting what is easy.  Sometimes I give in and just do what’s right in front of me, even if it goes against what I am trying to accomplish in the long run.  But I am working on it. Until then, I’ll simply choose the harder path as often as I can.  And set a new goal to shoot for, so I can earn my confetti again.

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