Weight Loss Reality

A Quick Solution to Lose Weight

It’s a simple enough question, but with all the fads, trends, and theories it begins to get complicated. If you’re not like me and decided to go and pursue a degree in Fitness and Exercise Science the science aspect of it doesn’t matter to you. You’re looking for an answer to your question, “How do I lose weight?” and you’re are looking for fast, noticeable results, right? Then you should stop reading here because unfortunately unless you’re trying to lose 5 lbs, then you may need to have a little more patience.  I find when you break down the science it comes to three things:

  1. Mentally be ready to change.
  2. Eat Right
  3. Exercise Often and Consistently

The Real Solution to Lose Weight

I also know that it takes longer than 21 days to create a lifestyle change, so I do suggest considering an approach where you’re ready to go through this till the end. Prayerfully, by the “end” of your journey, they will say that she lived a long active, healthy lifestyle.  If you’re looking to go hard for just a few months why waste the effort and energy.  Even when you reach your goal why would you go back to your old habits and lifestyle?  Instead of looking for quick, fast results what if you wanted to do something that you never thought you could do but secretly wanted to do. Like Ballroom dancing. What if you discover that when you take Ballroom classes, you have more energy, less brain fog, better temperament, you have a sense of accomplishment and a new passion for something you thought you never could do.

That’s how you do it! You don’t put your energy and efforts into something that you don’t like to do. Fitness does not only mean treadmills, weights, and sweaty gyms. Fitness can come in the form of so many things, things that you may love. There is also a quote that I saw recently that sticks out in my head anytime I contemplate trying something’s different:

 

Be better than yesterday’s you

Start from where you are and just build on that day to day. You may not be able to do it today, but if you keep at it with no time limit, I guarantee you will. We have got to stop living in this microwave everything needs to happen fast and at this moment. It’s not worth it then. A homecooked takes the time to prepare, but it tastes better, is better for you, and that’s the same with gradual weight loss. If you are going to put a time limit on it, I will give it one-quarter, three months, 12 weeks, or 90 days. However, you want to look at it. If you are not feeling and seeing results after four months, quit. There are some stipulations on quitting to stop you have to had:

  • given in 100% commitment
  • Stuck with the plan with grace-meaning you did mess up and skip out but you made better decisions more than you didn’t
  • Ate right.
  • What if, in four months you do see results? When you look back, it’s going to have been a journey.

Weight Loss is in Phases

The First three weeks you started your journey this is the Puppy Love phase: you were EXCITED! Excited to eat differently and do physical activity and beginning to see some results from your effort.

Then you progress to the Dating Love Phase: It’s still new and exciting but not as much as that initial can’t wait to be with you feeling. You’ve been doing this consistent routine for about 4-6 weeks, and although yes, you did see results, it’s been 4-6 weeks when I’m going to start seeing some real muscle definition.

You’ve progressed to the “I love you, BUT you can get on my nerves” phase: it’s been 6-8 weeks you may have started to see a plateau in change. It’s been quite a commitment at this point, and you’re not just dating anymore. It’s gotten real and may not be as appealing as it once was. This is usually when the gyms start seeing a decline and people start losing focus and start gaining grace. You’re either committed to this relationship at this point, or you are looking to find another soul mate.

The next phase is “You mean a lot more to me than others” This stage you love for it is greater than the flaws, but you’re slacking. You’ve gotten comfortable, and you may let a slice of pizza pass your lips once or twice, or you may just skip your workout today, but you will be back on schedule tomorrow. You may be frustrated; you may be comfortable. Don’t get comfortable you’ve committed yourself to 8-10 weeks at this point, and you may need to try something new or switch up your workout schedule. Try a few new recipes or a new veggie each week. This is where you’re defined Why needs to be your mantra and prayer your guide. This is the day that you need to stay focused the most keep making steps towards a better you and leaning on Christ for your strength. Making it through the end of this will lead you to some of the rewards you imagined when contemplating taking this journey.

If you pushed passed the mundane, overcome the doubt you will bring yourself to the Engagement Phase. Yep, remember when you first go engaged it was different from the Puppy Love phase as you have known this man for a while now (not 10-12 weeks) but you have a passion again because you definitely see results. You have adopted better nutrition, more activity which has improved your energy and sleep. All those things that you had envisioned when you started this journey are coming to pass. You’re starting to see that you will be able to reach your goal if you maintain this new healthy lifestyle.

The Honey Moon Phase, this is the fun part of the journey because thus far it has been prayers, sweat, and tears but you have arrived at the 12-13 week mark, and you have never felt better. You’re more willing to try new things both with nutrition and physical activity. Other people have noticed too, and that is a boost to your self-esteem also. You’re more confident, and you’re operating at a better capacity than you ever had before.

That just leaves the Marriage phase which is the rest of your life. The short easy answer of being mentally ready for change, eat right and exercise often and consistently has been proven and hopefully sunk in and you continue to not only live a healthier life but show others how to do the same.

What steps do you take to live a healthier lifestyle?

Make Your Resolution Stick

It’s that time of year! We are resolving of all the things that we want to improve on.  It’s a new year, a new opportunity to be the best you. Unfortunately, according to StatisticBrain in 2015 about 8% of people who made a New Year’s Resolution succeeded.  I used to be against New Year’s Resolution until I thought about it another way. Ordinarily, people wish, want and hope to be the best versions of themselves.  There is one time a year that we are united in our thinking that we need to make a change for the better in our lives and a New Year is a great opportunity to reflect on what that one, two or maybe three things.  Some people take it further than New Year’s Eve banter and attempt to make a change for about two to three weeks until the need or want to change no longer becomes a priority and familiar, comfortable habits creep back into your life and the passion fades and back to business as usual. Why? How? Why did that passion go away so quickly? How do you keep that motivation going? There are lots of tips, and I am sure within the next week everyone will have an opinion but I know from my experience what proved to work and make a resolution a solution and now a lifestyle that I plan on maintaining forever.

Seven ways to Make Your Resolution a Lifestyle

7.Do the research. Find out what you need to get to where you’re going.  If you plan on publishing a book, what steps do you need to take? If you planning on losing weight, how much? How? Why?

Desire without knowledge is not good, and whoever makes haste with his feet misses his way. Proverbs 19:2

6. Prepare Yourself.  Don’t just wake up January 1st, throw away everything in your house and go to the gym running on the elliptical like a cheetah (for about 3 minutes), lifting up a 5 lbs dumbbell two or three times and wiping the sweat from your brow talking about, Phew! I did it! Get a plan, a good plan a plan that is made just for you, your likes, and goals and then get ready to execute that plan. Buy the food on the menu, prep the meals, schedule time in your week to do the workouts!

Benjamin Franklin said, “By failing to prepare you are preparing to fail.”

5. Find a buddy or group.  Don’t just find any buddy; find someone who is going to call you out lovingly if you’re not doing what you should and someone to be your loudest biggest cheerleader just when you need that extra push. Accountability buddies can be invaluable with the ups and downs of a weight loss or goal seeking journey. You can join us at Bibles and Bootcamps for 6 week basic training for healthy lifestyle habits. It includes daily prayer, meditation, encouragement and accountability, 6 weeks of exercise, healthy eating guidelines and meal ideas. We have an amazing group of women growing and supporting each other through our faith then fitness journey.

Therefore encourage one another and build one another up, just as you are doing. 1 Thessalonians 5:11

4.Execute with Energy. If you’re going to do something, do it well. Do it to the best of your abilities! Just think you’re only going to be uncomfortable for a maximum of 1 hour out of your day.  That is going to add years to your life.  The cost is less than the benefit, and you’re so worth it.

Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ. Colossians 3:23-24

3. Track your progress. According to findings of the American Psychological Association, “Frequently monitoring progress toward goals increases chance of success.There are various ways that you can track your results. You can use a fitness tracker, pictures, food logs,  and measurement logs are examples of easy ways to track your progress.  I don’t like the numbers games of scales and measurements and although I do track my measurements I prefer pictures.  Everyone is different, but you’ll find what works best for you.

2. Craft the best, Why! Other than prayer. An excellent “Why?” will get you up and out of bed on a cold rainy day and into the gym.  A magnificent “Why?” will give you the self-discipline to say “No, thank you” to that one indulgence. It’s going to get you over the hurdle and sustain you through the plateaus.  You MUST, no exception have a “why?” to make your resolution stick!

1.Pray and Give it to God.  When we do things with Christ it makes it so much easier, attainable and within our reach, because He can place all our wants in the palm of our hands. Giving your goals to Christ to lead your steps and follow your directions. While you’re doing the research, while you’re preparing yourself, when you have to decide to use that plan b and to execute and get the plan done will help you achieve your goals and the ones that He has for you too.  This may be the missing piece that hindered you from achieving that resolution but not this year.  You’re doing things a little different.

“On days we’re not motivated to exercise, perhaps we need to go to Jesus. We can lay our very real struggle into His very capable hands and watch Him work in us for His glory.”-Matthew Pryor

When you are consistently filling yourself with the Bread of life instead of being content with the “food that spoils” you will never go hungry both physically and spiritually. “Do not reserve the Bread of Life just for Sundays. Make it a daily mindset” to achieve your goals with His strength.

How do you plan to stick to your resolutions? Have you ever considered intentionally praying for direction and help to achieve your desires?

Raw “Caramel” Bites

RawCacaoCaramelBites.

Lately, all I have been posting is recipes and this blog is about food but not exclusively.  It’s just been a very busy season lately. With spring my little diva’s are in sports like lacrosse which are a huge time commitment. and I went back to school to get my second degree in Fitness and Exercise Science and Advanced Personal Training which is a big time commitment.I have a toddler which is a big time commitment. Needless to say my thoughts, although I still have them have been fleeting and I have no time to capture them and post but I am working on it.   I still have time to dabble in the kitchen though and recipes are just easier to post then thought provoking inspirational post. Those for now are captured in my journal till I can figure out a way to make some time to publish regularly here. So please forgive me for overwhelming you with my kitchen experiments and favorite recipes. I promise I will get to some juicy content very soon as soon as I figure out how to navigate this season of life better.

Anyways, this weekend I was meal prepping and something that I had saw on Facebook hand inspired me (yes, I make time to scroll through social media but not post. I know I need to prioritize) moving on. You know those “Recipe Video’s” that every day become more popular. Its a 45 second video clip of someone making an amazing looking treat, meal or whatever. There are a few pages that are very well know and popular. Anyways, I was scrolling and I saw one from Food Matters for a Raw Caramel Slice. It looked delicious and I mental noted and shared it to my timeline to make in the future.  The future came last Saturday, I was meal planning and I decided for a treat to add the ingredients to my grocery list.

 

EnjoyingRawCacaoBites

Now, have you every actually attempted to make one of those video clip foods? I don’t know about you but mine don’t always turn out how the video did. For some reason I think it takes them a lot longer than 45 seconds to make them in real life, ha ha. No, but there is always something a little off about the recipe when I attempt it.   This one I found SUCCESS and it was oh so delicious success.  In hindsight I would change the measurement of one ingredient and add one ingredient (which I did in the recipe here)  but other than that it was simple and actually looks like the last shot in the video clip.  I also would highly recommend it and so would my toddler (please excuse the hair it was Sunday, wash and twist night at my house). If you’re looking for a naturally sweetened chocolate indulgence that requires no baking this is the treat for you. This is my adaptation of the Raw Caramel Slice. Please give it a try and let me know what you think?

RawCacaoBites Steps

 

 

Raw Cacao “Caramel” Bites

Raw Cacao “Caramel” Bites

Ingredients

  • Base
  • 1/2c. almonds
  • 6 Medjool dates pitted
  • 2 Tbsp. melted Coconut Oil
  • 1/4c. Raw Cacao Powder
  • 1/8 tsp (just a drop) of Almond Extract
  • "Caramel" layer
  • 10 pitted Medjool Dates
  • 2 Tbsp of melted coconut oil
  • 4 Tbsp. of Tahini
  • 2 Tbsp. of Maple Syrup
  • 2 Tsp of Vanilla
  • Chocolate Layer
  • 1/4c. Raw Cacao Powder
  • 1/4 C. Melted Coconut Oil
  • 1/4c. Pure Maple Syrup
  • 2 tsp. Vanilla Extract

Instructions

  1. Base Layer
  2. Using a food processor, process base ingredients until sticky crumble forms. Spread evenly over a lined dish. Place into freezer while you make "caramel" layer.
  3. "Caramel" Layer
  4. Process until smooth and creamy-ish. Spread evenly over base and replace into the freezer 30 minutes.
  5. Top Chocolate Layer
  6. In a medium bowl, mix chocolate ingredients together well with whisk. Pour evenly over caramel layer and place back in the freezer to set for 15 minutes.
  7. Remove 5 minutes before serving and store in freezer up to 2 months. It gets soft quick so be conscious of that when serving and eating.
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Oeey Goey Cheerio Brownies Gluten Free

CheerioBrownie

I think some of the yummiest things are created when you don’t have all the necessary ingredients. That is what happened here. My middle daughter had requested dessert and I totally forgot about it. So, when she came home from school she immediately asked, “So, Mom what did you make for dessert?” I had promised her and didn’t want to disappoint her so I pulled out my go to, brownies.  I have this easy brownie recipe that I have been making for years. Its one of those ones you have memorized to heart and use it in a pinch.  If I forgot bible study treat or something to send in with the girls its my go-to but this time was different. I have been diligent about being eating gluten free and I knew if I made brownies that I was going to not only want to taste one but definitely indulge.

My brownies for scratch are way better than your store bought or boxed brownie mix which is hard to come by sometime.  I knew that we had no more gluten free flour and I had used the last of the oatmeal for breakfast. I typically use oat flour when baking because its cheap and gluten free. I usually grind up my gluten free oatmeal and presto oat flour. So, scouring the kitchen I came up with an alternative.  The babies cheerios. Cheerios are gluten free AND put those bad boys in the grinder and you have cheerio flour. But would it work? Not only did it work my husband said, “These are the best brownies you’ve ever made.” I think partly because Cheerios have sugar in them and on top of my normal amount of sugar I put in my brownies my husband overly sweet sweet tooth was more than satisfied.  I had another request for the brownies recently and thought I definitely need to share this quirky recipe.  When you taste these you would never believe that the flour was made of cheerios.

cheeriobrownies

Oeey Goey Cheerio Brownies Gluten Free

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 9 brownies

Serving Size: 9

Oeey Goey Cheerio Brownies Gluten Free

Ingredients

  • 3/4 cup of Cheerio Flour (2 cups of cheerios grounded in food processor or bullet)
  • 1/8 tsp of baking soda
  • 1/8 tsp of baking powder
  • 1 cup of semi-sweet chocolate chips
  • 1/2 cup of unsweetened cocoa powder
  • 1 cup of pure can sugar (or 3/4 cup of Stevia)
  • 1/4 tsp salt
  • 3 tsp of Vanilla Extract (I have a problem with Vanilla Extract you can use 1 tsp)
  • 1/2 cup +1 tbsp of coconut oil, melted
  • 2 eggs

Instructions

  1. Preheat oven to 350 degrees
  2. Grease 6x9 baking pan with 1 tbsp of coconut oil
  3. Mix eggs, oil, chocolate, 1/2 cup sugar in a bowl
  4. Mix dry remaining dry ingredients
  5. Combine till moist
  6. Pour in baking pan
  7. Bake for 25-30 minutes
  8. Let cool and serve
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Budget Friendly Christmas Gifts

It’s Christmas time! My husband I are a part of a “Bible Study” group at our Church that is called, Grow Group. We do study the Bible but it’s not a curriculum based group. This group is where we do Christian life together. Every Tuesday, we get together over a light snack, prayer and some deep discussion on living life as a Christian. Sometimes it’s rehashing the Sunday message or recent events but we are always opening our Bibles’, talking with each other and praying for one another always. In and out of Tuesday get-togethers. So, of course being Christmas time I like to give gifts to everyone and  that sometimes isn’t always feasible. God, of course, will always make a way.

Unbeknownst Preparation

Over the summer, I had the brilliant idea that I was going to be my middle daughter’s room parent. I was pre planning projects for the kids. I have been my older daughters room parents many times but never my middle for whatever reason. I figured with three lil diva’s I need to get a head start so I won’t feel overwhelm. That is actually my game plan in anything parenting. Start early so I can get a head start if not, I just can’t keep up. I went onto….(any guess?) Yep, Pinterest and found some really cute Hot Chocolate Snowmen crafts.

I had a slight problem I made my own baby food for my now toddler when she first started eating so, I had no baby food jars. I put out on Freecycle: “Wanted Baby Food Jars.” Freecyle: Another, awesome website for those who like to upcycle, declutter, or just get stuff for free, which I fall under all those categories. A wonderful women named Shari contacted me asking what I needed baby food jars for and how many? She was happy to save her jars for me.

Months later, Shari had collected over 100 baby food jars. The only thing was I had chickened out in September thinking that with a new toddler and two other divas. My poor middle child would again have to be slighted and I could not be room parent. Then, I got a message from Shari to come get my jars because who wants 100 baby food jars hanging out at their house.  I picked them up and stored them in my crafts cabinet where I have empty Oatmeal containers, toilet/paper towel rolls, shoe boxes, egg cartons. Quite the organized collection of stuff to do on a rainy day or last minute 6th grade diorama my daughter neglected to tell me about till 2 days before. It’s not like a hoarder’s paradise but I do have quite the stockpile.

Once, I got the invite and the snowmen popped up again it was like predestined crafters fate. I had a plan to make them for my grow group a little crafty token of the Bolton’s love. (I also made a few extras for my daughters teachers.) There are 17 people in my grow group and I only needed 34 jars more research on Pinterest led me to cute little Mug Cakes. I thought that it would be perfect Hot Chocolate and Mug Cakes and the DIY adventure began. I tried to do it with the lil divas but the perfectionist Mommy in me shamefully put them on packaging duty.

projectsupplies

You’re going to need a few items, the reason it was so cheap for me I had all of these items available.

  • Black Spray Paint
  • White Spray Paint
  • Festive Fabric ~2 yds.
  • 2 Baby Food jars with lids per snowman (or 3 if you have the round Gerber food jars)
  • 1 Baby Food jars with lids per mug cake
  • Hole Puncher
  • Black Card Stock
  • Cupcake liner
  • Modge Podge
  • Black Puffy Paint
  • Orange Puffy Paint
  • Tacky Glue

 

Hot Chocolate Jars

  • Canister of Hot Chocolate
  • Bag of Marshmallows

HotChocolateSnowmen

 

Mug Cakes

  • Angel Food Cake Mix
  • Spice Cake Mix
  • Devil Food Cake Mix
  • Vanilla Instant Pudding
  • Chocolate Instant Pudding
  • Baking Soda
  • Baking Powder
  • Chocolate Chips
  • Cinnamon or Pumpkin Spice Chips

 

Mug Cake Recipes

Vanilla Cinnamon Spice Mug Cake

  • 1 Tbsp Angel Food Cake
  • 1 Tbsp Spice Cake
  • ½ Tbsp Instant Vanilla Pudding
  • 1 Tbsp Cinnamon Chips (or Pumpkin if you can find them)
  • ½ tsp Baking Soda
  • ½ tsp Baking Powder

 

Add ¼ tsp of Vinegar (makes it light and fluffy and not dense)

Add 2-3 Tbsp of water (till moist)

 

Triple Chocolate Mug Cake

  • 1 Tbsp Angel Food Cake
  • 1 Tbsp Devils Food Cake
  • ½ Tbsp Instant Chocolate Pudding
  • 1 Tbsp Chocolate Chips
  • ½ tsp Baking Soda
  • ½ tsp Baking Powder

 

Add ¼ tsp of Vinegar (makes it light and fluffy and not dense)

Add 2-3 Tbsp of water (till moist)

Assembly:

  1. Spray Paint Lids:
  • Black for Snowman Hats
  • White for the Snowman Bellies
  1. Once Lids are Dry Tacky Glue Jar to tops of White Lids
  2. Hole Punch Black Card Stock and Modge Podge dots to bottom of Baby food jar for “Snowman buttons”, let dry.
  3. Puffy Paint Snowman Eyes & Mouth Black and Nose with Orange Puffy Paint, let dry.
  4. Use Cupcake Liners to trace Circles on black card stock (for snowman hats) and use lid to trace inner circle. Once Black lids are dry slide “donut looking circle” onto baby food lid.

snowman hat

  1. Fill top jar with Marshmallows and bottom jar with hot chocolate and screw lids on to jars.
  2. Cut 12’’x 3’’ strips of festive fabric and tie around snowman for scarf.

Mug Cakes

  1. Use cupcake liners trace and cut circles out of festive fabric;
  2. Tacky Glue circles onto lids and hold in place with rubber band till dry.
  3. Place Mug Cake ingredients in layers. Place dry lid on

You can use this download for instruction labels. CLICK HERE TO DOWNLOAD MUG CAKE INSTRUCTIONS

Place Mug Cake instructions in bag so that your gift receiver has “baking” instructions.

I also placed the Snowman and jars into clear goody bags and using curling ribbon to tie. Also, placed a Christmas Card in bag. Merry Christmas! I hope that you enjoyed my little Christmas DIY Project.

PackagedSnowmen

 

Original Post 12.17.15

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