Turn Your Brain Back On and Stop Mindless Eating

Mindless eating is ugly and what it does to your body is even worse.  We are

walking around with our brains turned off and grabbing whatever food items in our grazing path.  No rhyme or reason but doing an auto-pilot action of putting something in our face. You know the glazed over look watching TV and mowing through a whole bag of chips. How about the work break room crap we bring to our desks and continue back for more as we plug away at our computers. We're not hungry, not thinking but we're surely eating ... and it's not good.

What the heck is going on and why?  It's no wonder America is plagued with the highest obesity rate and enormous doctor bills for self-induced illness.  Mindless eating needs to stop and instead have enough self-respect to take care of our bodies.  Living to eat is not what life is all about but eating to live, and this does not include processed "fake" food.

Emotional eating can play a role in the whole mindless eating issue, and I would recommend getting to the bottom of what is going on internally.  There is no amount of tasty donuts or pizza fixing an emotional problem.  What it will do is add fat to your body and another reason to be stressed.  Seek out professional help, go to a counselor, see a minister or talk to a trusted friend.

Most of the time, mindless eating is done out of habit and convenience.  If it's there, put it in your face and so on.  We're the true "Walking Dead" existing in our zombie like state and feasting on gross things doing gross things to our body. It's time to turn your brain back on and break unhealthy habits.  

Start the process of mindful eating by doing food inventory.  Toss the junk food in the frig and pantry and replace it with healthy "real" food.   Get off your butt and start working out instead of sitting on it so much.  Stop blaming your spouse, significant other, friends or circumstances for mindless eating.  Just because someone in your home brings in crap food doesn't mean you have to eat it.  

We have choices and mindless eating is like being brain dead.  Wake the hell up and take responsibility for what you're doing.  Get your sh*t together and start thinking before eating.  Make a plan to eat healthy and stick to it.  Keep a food journal and be honest with yourself.  Turn your mindless into mindful eating and you will start down a path to a healthier you.  Straight talk but all in fitness love! Be well and Stay Healthy. 

Read my current articles on eating for the body you want and put the information into practice!

Achieve Your Best Body with Sports Nutrition

Eat Your Way to a Beach Ready Body

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Meet our Baby Isaiah

So it has taken me a little to write this post.  I have been  preoccupied, falling in love with our little boy.  Our precious son Isaiah arrived on February 18, 2016.  We are already so in love with him, our hearts are full.

For those of you who are interested in the birth story, I thought this would be a great place to write it out.  Isaiah was due February 16.  During the week leading up to this date I had been having a lot more Braxton Hicks and some other more "suspicious" contractions.  Overall I felt they were stronger than the regular BH but wasn't sure if it was the real thing.  On Isaiah's due date, our region was hit with a terrible snow storm.  I was warned by my midwife not to do anything that could induce labour.  No one wanted to drive in it! It was the one day in the week I really was hoping he would stay inside.

The amount of snow we received on his due date!

The next day I had midwife appointment and was told it could be in a day or so.  After much debate we decided that the girls should go to their Opa and Oma's house and that the dog should go to the kennel.  Of course with all that planning, nothing happened the first night :(

On the 18th I enjoyed a morning of movies and just hanging out with Dan.  We never have the TV on during the day...I felt like a rebel.  We decided to do a little shopping and go out for lunch so I could walk around.  I had felt stronger "contractions" throughout the morning and then during lunch I had a couple stronger contractions which had Dan saying, "We are going home!"  Since we were planing for our first home birth, I agreed.  No one wants a baby out in public.

2 hours before meeting Isaiah

Once home, I had a nap and felt a few more conractions throughout the afternoon, still not sure if these were the "real" ones.  I actually googled people's opinions on contractions because these were not what I remembered from the girls but they felt strong.  I was surprised to read more people experiencing the same feelings.  I now started to see that perhaps I was in labour.

By 5:00 pm I decided maybe I should time them to see if there was a pattern.  Well sure enough they were about 10 minutes apart and lasting for about a minute or longer.  Hmm maybe these are real.  So I did the true test and took a bath.  No change! Dan, who by now was getting a little anxious said, "I think we should call the midwives." Not being one to disturb others for no reason I said, "No not yet, I just want to be sure."  I can get a little too focussed on just moving things along which I think worries my husband.  About 10 minutes later I had one that took my breath away and told him we could call the midwife!

Both midwives arrived just after 7:00 pm.  Normally just one comes first, but they expected a quick labour due to my history. Unfortunately when they checked me, I was only 3 cm and still only having contractions about every 10 minutes.  In my head I was thinking....I did call them too early.

Determined not to be in labour long, I just kept walking around.  Meanwhile, the midwives were discussing with Dan about getting their equipment out of the car and making something to eat.  A moment or so later my water broke and the contractions came one on top of the other.  Plans changed. I barely had time get out of my wet clothes and make it to the bathroom.  Contractions lasted about 30 minutes and they were bearable.  Finally it was time to push!  Dan was right there and was able to "catch" him!  He was so honoured to be able to take our son. By 8:15 we were holding our Isaiah!

 

His name is one we had picked out around 4 months.  I really feel the meaning of a name has a bearing on the child and so I won't consider a name until I know what it means.  I had also been praying about choosing the right name.  I wanted a name that represented God being the centre/reason of your life but didn't know if there was a name to go with it.  One day Dan came home and inquired of the name Isaiah.  I like it a lot, but naturally wanted to know its meaning.  Wasn't I blown away when I found out Isaiah means; YAHWEH (GOD) is Salvation!  We never considered another name again.

We have really been enjoying having a little boy.  The girls are smitten with him.  They are constantly asking to hold him, walk around with him and smoother him with kisses.  He is a blessed little boy with such caring big sister.  My heart is full.

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Complaining Doesn't Change Your Fitness

We all complain from time to time and that's called life, but what about when it interferes with our fitness? What good does it do to constantly complain, be unhappy and bring on a full Debbie or Dave Downer attitude without being willing to change the situation?  It's like a leaky faucet we watch drip all over the place, complain about it but refuse to fix the darn thing. Too many people are complaining and not doing, and seriously, how's that working for you?

Complaints only go so far and then the radio gets turned off. Who wants to continually listen to a self-bashing session when the outcome is always the same. Getting fit and maintaining a healthy body starts by stopping the complaints and getting to work on fixing the problem. The extra fat on the gut or butt isn't going to disappear on its own no matter how much complaining comes out of your mouth. What will help is putting the negative energy (complaints) into positive action.

Start by ditching the complaints, accepting who you are right now and apply strategies to make you feel better about yourself. Get serious about your fitness by keeping a food and exercise journal. Use it to chart your feelings as well. If you have a complaint, write it in the journal and move on. Stop dwelling on the "wah wah" and steer your attention toward eating healthier. Instead of sitting on the couch downing beers after work, go for a walk for example. You will be amazed how small changes will eventually provide big results.

Stop complaining about not having the time.  Really?  We are all busy and there's someone busier than you working out or prepping healthy food right now.

What's in your pantry? Is it filled with processed foods and sugar cereal? What's going on in the refrigerator? Is it filled with salami, beer, and cheez whiz? A large percentage of your fitness success is determined by what you put in your face consistently. Healthy food in the house equals eating right for your body. 

When is the last time you exercised? Time to dust the fitness shoes off and get moving. You will burn some extra calories and feel great for accomplishing an awesome workout. Exercise is also linked to stress relief and increased self-esteem. Be willing to do what it takes, stop complaining and you know that old saying sh*t or get off the pot well it truly applies here. Straight talk but all in fitness love.  Be well and Stay Healthy!

Head on over and read my new articles "When BCAAs Help the Most" and "Are Energy Drinks a Safe Pre-Workout Choice?".  Regardless, you will find something on my page  specific to you. It's important to feel motivated and informed!

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Darla Leal, Fit-over-50
Stay Healthy Fitness

       

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Stop Enabling Your Fitness

What comes to mind when you think of enabling someone ... healthy or unhealthy?  The recent definition refers to providing help that perpetuates a problem rather than fixes it. You know, the reasons and excuses we make to justify a person's behavior or actions even sacrificing our own health and well-being in doing so.

It can develop into such dysfunction where we actually believe we are helping a situation.  "The reality, though, is that enabling not only doesn't help, but it actively causes harm and makes the situation worse."  When an enabler steps in to help an addict, for example, they take away their motivation and desire to get help or change. According to Psychology Today, "enablers help addicts dig themselves deeper into trouble."  

What does this have to do with fitness? Well, it happens to pertain quite a bit to health and fitness.  Are you making excuses and justifications to not start a fitness program? Is it lack of time, your spouse, kids or even your friends keeping you from getting fit?

What unhealthy beliefs do you create preventing you from getting healthy and why are you enabling that? This is my point and yes, I strongly disagree with enabling behavior. It's time to stop enabling yourself. Being a healthy and fit person will take breaking the cycle of enabling.

When you stop enabling unhealthy thinking, you will see an improvement in your mental game, motivation to exercise and eating right. Continuing down a path of excuses will only make things worse and illness will eventually come knocking at your door.

We have only one body and playing around thinking our enabling behavior will not eventually bite us in the backside is negligent. Now is the time to make a shift toward healthy decisions. We can no longer hide behind our justifications holding us back. I know this is an in-your-face blog, but it's also what I call tough fitness love. So, are you ready to stop enabling yourself and get serious about your health and fitness?

Head on over and read my nutrition and fitness articles!  Take some time to peruse the site because it's full of helpful fitness and nutrition info.

Read My Sport Nutrition and Fitness Articles!

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Be Well and Stay Healthy! 

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A Quick Fix is Like Using Duct Tape for Fitness

Duct tape is awesome, but it's not meant to last. In a pinch, the strong stuff can fix things temporarily but doesn't quite do the trick long term. If you want something repaired right, it takes the right tools and materials, agreed?

Quick fixes are the same as placing duct tape all over your fitness. Speaking personally, I don't want a short-cut but a permanent solution to staying fit.

Unfortunately, duct tape fitness is the most popular route for most people and as the sticky starts wearing off, it reveals what still remains ... an unhealthy body. The tape removal is painful and frustrating, but somehow the roll gets pulled back out and the ducting process begins again. Temporary happiness but what a yo-yo ride.

It's time to toss out the tape and get real with what it takes to fix things right. Our healthy lifestyle tool box should contain things like dumbbells and jump ropes along with lean proteins, good carbs, and healthy fats.  Other great add-ins are motivational sayings, music, and awesome fitness clothes.  Probably one of the best tools pulled out of the box is a fitness accountability journal.

There are no short-cuts to where we want and need to go.  Duct tape has no business in our fitness and lifetime journey of  being healthy.  We should not be covered in a sticky mess revealing yuck on the inside when the tape is pulled back. Our society needs to stop embracing the quick fix as any type of healthy remedy because that is crap.  What needs to happen is building a strong toolbox we can carry and use for a lifetime.

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Be well and Stay Healthy

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Post #3 Baby Update

Here I am with just over three weeks left!  I have been doing well, although starting to feel the effects of the pregnancy.  This past week, I had a few rough days with very little energy and breath left.  It is amazing how much a baby can suck out of you.  I am usually full of energy and have found myself just needing to sit down.  I definitely am struggling with what I would like to get done and with what I can actually get done.

37.5 weeks

I am just waiting on some blood work to see my iron levels.  If they are too low we will not be given the option of a home birth which will be disappointing.  Our two girls were hospital births with the midwives but we were hoping to try to stay home this time.  I guess we leave it on God's hands and pray only for a safe delivery.  Thankfully our baby is doing well.  He continually reminds me of his presence and I am anxious to meet him.  He is measuring on track and giving me lots of Braxton Hicks ;)

So what is left to be done around here,...well a nursery for one!  Here it is right now!

Yup it is still Dan's office.  Although here is Dan busy working on his new office in the basement.

What a handsome man!

He assures me that we can set up the nursery next week even if he has to temporarily use the spare room for work.  I really can't complain, he works hard and well a baby doesn't really use a nursery for awhile.  I just need to remind my nesting/organized self to just relax a little.    

In the meantime I have created some diaper cream, sewed a wet diaper bag and organized some clothes.  I am enjoying the change from all the pink and welcoming these blues, reds, greys and browns.

In the meantime, here is our current "baby" who doesn't look much like a puppy anymore but definitely still acts as one.  We read the Bible story the other day of Samson and laughed as it stated, "his wisdom did not match his muscle."  Well that pretty much sums up our dog.  He is mighty and stupid but I love him!  

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Breakfast Cookies (Dairy, Egg, Gluten, Grain and Refined Sugar Free)

I love protein for breakfast and sometimes actually get tired of drinking a protein shake.  These cookies are a great alternative.  They are hearty and give you lots of energy for the day.  Filled with protein, iron, fibre and omegas they will give you the boost you need to get going.

Ingredients

• 3 tablespoons ground flax 
• 1/2 cup water
• 1 ripe banana
• 1/3 cup melted coconut oil
• 1/3 cup honey or maple syrup if vegan
• 1 teaspoon gluten free vanilla
• 3/4 cup pumpkin seeds ground up
• 1/4 cup cocoa
• 1 1/2 tablespoon psyllium husk
• 1 cup shredded unsweetened coconut
• 2 tablespoons coconut flour
• 1/3 cup hemp hearts
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt

Directions

1. Preheat oven to 350 F and prepare cookie sheet.
2. In a small dish combine flax and water.  Set aside.
3. In a large bowl combine all ingredients then add the flax/water.
4. Stir until fully combined.
5. Scoop onto baking sheet.
6. Bake 20-25 minutes until cookies appear set.
7. Let cookies rest on the cookie set for 2 minutes then transfer onto a wire rack.
8. Store in an airtight container in the fridge.

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Fitness Takes Discipline

Discipline can feel like a negative word. Remember when we were disciplined as kids? It felt horrible at the time. However, if done out of love, discipline can provide structure and a healthy lifestyle. In fact, I would say I live a pretty disciplined life when it comes to health and fitness. Discipline has helped mold me into the woman I am today.

Discipline has made the ranks of being a positive part of fitness success. It provides the drive to pursue my goals even on days where I don't feel like it. Without discipline, I think my life would be completely different. Without this structure, I wouldn't have the discipline to work out, eat the way I do, or take care of myself overall. 

Discipline includes keeping workout appointments with myself without excuses. Preparing meals ahead of time to stay accountable to eating right also takes discipline. Remaining true to fitness philosophies also takes a disciplined attitude. It could be easy to get off track, but a disciplined mind provides the strength to stay the course. 

Discipline takes on a whole new wow factor of this is a good thing for me. Maintaining fitness is our individual responsibility and the choices we make each day determine how that turns out for us. This is all about the discipline to do it and making fit happen. 

Sometimes there are bumps in the road, but it shouldn't sabotage our goals. It takes discipline to shake it off and get back to fitness business. If you happened to skip your morning workout, just push it to the afternoon or evening for example. Never throw in the towel and forget it. Being disciplined will help you find a way to be successful.  

Enjoy a sample workout video!

Sample workout program


Set 1 – demo on video
Negative pull-ups 5 reps x 4 sets
Jump rope interval: 100 reps
Set 2
Low rows 45lbs @ 25 reps
Modified burpees @ 30 reps
Set 3
Leg extensions 35lbs @ 25 reps
Hamstring curls 25lbs @ 25 reps
Lung back kick fronts @ 25 reps
Set 4
Modified french press 10lbs on bar @ 25 reps
Triceps push downs – 20lbs on cable @ 20 reps
Jump rope interval – 50 reps

Sample Meal Plan
Coffee (one cup with vanilla creamer)

Meal 1- Powered up steel cut oats   
Meal 2 – Post workout shake
Meal 3 – Leftover spaghetti squash with lean turkey pasta sauce
Meal 4 – Sweet potato with 2 energy bites
Meal 5 – Grilled shrimp/chicken with steamed green beans/broccoli
Meal 6 –Protein pudding

grilled shrimp

spaghetti squash

pasta sauce

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Be well and Stay Healthy!

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Decadent Chocolate Cake (Dairy, Gluten and Grain Free)

I will definitely not claim that this cake is healthy.  It is a treat, but is one I often make to take somewhere.  It is simple and very rich in flavour.  It will satisfy any chocolate craving.
Merry Christmas!

Ingredients (makes 8 inch cake)

• 4 ounces bittersweet chocolate or 2/3 cup dark chocolate chips
• 1/2 cup coconut oil
• 3/4 cup palm sugar
• 1/3 cup dark cocoa powder plus some for dusting
• 3 whisked eggs
• 1 teaspoon gluten free vanilla
• icing sugar for dusting (optional)

Directions

1. Preheat oven to 350°F and grease an 8-inch round baking pan then dust with cocoa powder. Line bottom with a round of wax paper and butter paper. 
2. In a double boiler melt chocolate with coconut oil stirring, until smooth. 
3. Add sugar and cocoa, stir until blended.
4. Remove top of double boiler from heat and whisk in the eggs until well blended. 
5. Pour batter into pan and bake in middle of oven 30-40 minutes, or until top has formed a thin crust. 
6. Cool cake in pan on a wire rack.
7. Dust with sifted icing sugar if desired.
8. Store in an airtight container in the fridge.

2. 1. 
      

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Hemp Heart Energy Cookies (Egg, Dairy, Gluten/Grain Free with Refined Sugar Free Option)

I have two more months to go in this pregnancy and I am starting to feel tired and more hungry.  I am getting a little low in my iron which is not helping.  I have been eating more hemp hearts as they are an excellent source of iron as well as protein, omega fatty acids and fiber.  I have been adding them to my smoothies, cereal and salads as well.  I love these cookies as they give me the energy and nutrients I need for a snack or even breakfast.

Ingredients

• 1 tablespoon ground chia or ground flax seeds 
• 1/4 cup water
• 3/4 cup nut butter
• 1/2 cup honey
• 1 cup unsweetened shredded coconut
• 1/2 cup pumpkin seeds ground to a powder
• 1/3 cup hemp hearts
• 1/3 cup sunflower seeds
• 1/4 cup dark chocolate chips (optional -omit for refined sugar free option)
• pinch sea salt

Directions

1. Preheat oven to 350 F. 
2. Add ground chia/flax seeds to water and set aside.
3. In a mixing bowl combine nut butter, honey, coconut, ground pumpkin seeds, hemp hearts, sunflower seeds, chocolate chips, and sea salt.
4. Add flax seeds and water to bowl.
5. Stir to fully combine.
6. Roll dough into 1 inch balls.44
7. Bake for 12-15 minutes or until lightly browned on top.
8. Cool on a wire rack.
9. Store in an airtight container in the fridge.

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Post #2 -Baby Update

It has been a long time since I have written and especially about the baby.  Life has been busy with homeschool, family, church and just life.

7 months

Our baby seems to be doing very well.  We have given him the nickname of "Walter."  My father in law had a terrible feeling that we were going to name him Howard, after our dog who recently passed.  My husband told him not to worry that the baby's name was Walter and since that time, that is what we have been calling him.  I am a little worried that my second child will be calling him Walter even after birth.

The girls are getting very excited as they see new clothes, furniture and baby paraphernalia come into the home.  Next week begins the process of building my husband's office downstairs so we can create a nursery.  I am starting to get into the nesting phase and my organized personality is beginning to get the better of me.  For the rest, I have been feeling very good.  The only struggle for me is painful hips when sleeping. It is getting harder and harder to get comfortable in bed but this too will pass.

Among the regular chiropractor appointments, I am also seeing my naturopath to get prepared for the birth and the GBS test.  Among the regular list I posted here I have now added or increased:

• 1-2 garlic capsules a day
• Fish Oil 2000mg/day
• Vitamin D 3000 IU/day
• Vitamin C- 1800-2000mg a day

In a few weeks I will be starting a liquid tincture of Cimicifuga and Caulophyllum/Blue Cohosh to help prepare my uterus and pelvic tissue.  

30 weeks

In the meantime, we have added another member  to our family  Samson joined us over a month ago. It was a surprise for me from my husband and yes I did want another dog.  I knew Dan wasn't ready yet after our other boxer had passed so I had kind of dropped the subject.  To my surprise he decided he was ready and found our Samson.  

Life with a puppy is busy!.  A few weeks ago he was driving me crazy.  He was chewing furniture, plants, dirt, the kids feet, not listening, having accidents etc.  Last week however, he definitely showed signs of learning.  He hasn't had an accident in about 5 days, he usually stays out of the bedrooms, and isn't biting at the kids as much.  He usually comes when called, can sit and shake a paw and is chewing on less things.  Although, as I type he is licking pants...we still have a lot to learn.  

Samson our Boxer Puppy

Isn't he cute in a goofy, kind of way?

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Cabbage Soup (Gluten and MSG Free)

Cabbage soup has become one of my favourites.  It can be such a heart soup with lots of flavour.  We just finished getting out the last of the cabbages and carrots from the garden so this has been a great way to enjoy them.


Ingredients

• 1/2 tablespoon olive oil
• 1 diced onion
• 3 minced garlic
• 1 pound grass fed ground beef
• 4 cups vegetable, beef or even chicken broth*
• 2-3 cups peeled and diced tomatoes
• 4-5 cups diced cabbage
• 2-3 cups diced carrots
• 1/2 cup diced celery
• 1 teaspoon sea salt
• 1/2 cup brussel sprouts (optional)
• cayenne pepper to taste
• ground pepper to taste

Directions

1. In a large pot heat oil.  Fry onion for 5 minutes until soft.  Add garlic and beef.  
2. Cook beef until browned on the outside.
3. Add all remaining ingredients.
4. Bring to a boil and then simmer for 30 minutes or until vegetables are tender.
5. Serve.

*check broth ingredients, most store bought broths have MSG hidden in their ingredients

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