Strong is the new skinny

In the summer, when it was warm and easy to get outside and run and exercise, I wrote this post about my struggle with self doubt, unrealistic expectations and balancing mental happiness.  I was doing so well about working out during the summer, despite the heat, and then school started for Gabe.   As the cold weather set in, it got harder for me to be motivated to get outside and run.  That was the only thing I really saw results from, so I thought that's what I really needed to do.  I had been eating really well until the holidays hit and then I hit a brick wall.

What is it about that time of year that makes healthy eating and reasonable portion sizes so difficult?  

Oh yeah, the food.  

Lots of food.  Lots of sweets.  Lots of carby-breadlike food.  Not so good for you food.

At the end of November, I decided I was going to not let myself fall backwards (at least, any more than I already had).  All of the muscle definition I had at the end of the summer was slowly fading away and I could not let my body revert any further.  After searching the internet (Pinterest), I had found a lot of daily workouts but none that really seemed like it would be demanding, that it would promote the change I was looking for.  I wanted something that would give me some results and inspire me to keep going.  So I decided to start a challenge.  There are all kinds of different challenges floating around Pinterest and other social media.  

Arm Challenge

I decided on starting with squats because I have always had strong legs.  This is a part of my body where I really needed to see results, needed to be inspired, needed to feel like I wasn't just fat.  So I enlisted the help of some of my friends (I highly recommend a support system) so we could push each other and hold each other accountable.  And I started.

I started and ended up loving it.  I loved that it was 30 days and I didn't get bored.  I loved that it was three days in a row and then a rest day.  I loved that it didn't take a lot of time out of my day.  I loved that by the end of the 30 days, I was doing squats with 15 and 10 pound additional weight.  I loved that I was getting muscles in my legs that I hadn't seen before, even through running.  I loved that I was using my own body weight to get stronger.

I decided this 30 day workout was the way for me.  So I searched and searched for my next challenge to start at the beginning of the year.

My criteria - 

I needed a workout that was hard for me, to make me work for the results.  

I needed something that didn't take that long during the day.

I needed something that would give me results so I would continue wanting to work out.

I needed something that was full body - not just one part of my body for 30 days

I needed something that I could do at home.

I needed something that didn't require a lot of equipment or equipment that was too expensive.

What I found was this: 

Operation Zombie Fit Challenge

And it rocks!

I modified it based on my criteria and found that if I skipped all the cardio days (I am horrible at cardio), then I could implement the other challenge "3 workouts and 1 rest day" schedule.  So that's what I did.  

I have "liked" pages on Facebook (Spot Me, Girl , Eat Clean Train Mean Live Green, Busy Mom Gets Fit, Awkward Gym Moments and My Coach Natalie)  and there I see pictures of women that are fit, muscular and beautiful.  There are pictures of amazing transformations.  And it is from weight training - something I hadn't really thought of before I started the Operation Zombie Fit Challenge.

I just finished yesterday and I am definitely impressed with myself.  

I can curl 15 pound free weights for 15 reps and 5 sets (75 times total).

I can squat and shoulder press 30 pounds for 15 reps and 5 sets.

I can ball pass a weighted stability ball from my hands to my feet and back 15 reps and 2 sets.

I can do abs for about an hour, want to die and move on to the next workout the next day.

I can do all these things I never thought possible, add weights and keep going.

I am completely hooked.

And I am learning a lot as I am going.  I am learning exactly what kind of work out my body needs to get the results I want.  I am learning how far I can push myself and then turn around and push harder the next day.  I am learning I am indestructible.  That I am capable of anything.

And I have never really had that feeling, definitely not about working out, about myself before.

I am learning that my body will never be the skinny super model body with the thigh gap because my body isn't built that way.  I have wide hips, I have big thighs, I have wide shoulders, I have extra skin from being pregnant.  As hard as I work at cardio and running and dieting, I probably will never get as small as I thought I wanted to be.

So I am learning to redefine beauty.

And I am inspired to embrace the body shape I have and make the best out of me.

My next challenge isn't really a challenge so much as a 12 week program.  I am excited because I think it will really test me.  It will challenge me and open my eyes to a new way of living.  

Female Fitness Bible - Bodybuilding.com

I love everything about this article.  It has a work out plan for just lifting and one for adding in cardio for maximum weight loss.  It has a supplement guide to make sure you are getting enough protein and where to get it from.  It has a detailed step by step instruction guide for each move in the work out.  It has tips and advice for trouble areas on the body.  I am anxious to start this on Monday and to start seeing the results of my hard work.

PS - I am addicted to motivational memes, in case you didn't notice.

Check out my Back in Shape pinterest board for more meme's and work out ideas:

Follow Genna Brong's board Back in Shape on Pinterest.
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Making Pumpkin Puree (again)

I am getting ready to cut open a couple pie pumpkins this afternoon and had to re-read my own post from last year.  This post was originally on my "Real Life of a Military Wife" blog, but since I have switched to this new one, I figured I should transfer this post too!

So, if you are getting ready to make some pumpkin puree - enjoy this quick and easy tutorial!  And enjoy how super cute my "littles" used to be!  It's hard to believe how little they were a year ago!

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I have been reading all kinds of books about eating healthy, natural unprocessed foods - how to make and store food instead of buying it.  I will make a post with links to the books I have been reading, so thankful for the library and internet resources to educate me!  Anyway, one of the things Matt loves most is pumpkin pie.  Instead of a cake this year, he wanted a pumpkin pie for his birthday.  So instead of buying the canned pumpkin pie puree or mix, I decided this was the year I would make it from scratch.

 

 

 

When I was looking up ways to cook pie pumpkins, I stumbled on this link - Pioneer Woman makes pumpkin puree.  I love the Pioneer Woman.  And I love how easy this is.  At the Farmer's Market, I bought two pie pumpkins (smaller than normal carving pumpkins).  After cutting them in half, scooping out the gunk and cutting them further, I roasted them on cookie sheets.

The second time I did this, I noticed that adding a small amount of water to the bottom of the pan helped keep the pumpkin flesh moist - almost like steaming it in the oven.  If you choose to do this, only add water until it's about half way up the edge of your pan.

After peeling the skin off the flesh of the pumpkin, I cut it into chunks and blended the meat into a thicker consistency.  From my two small pumpkins, I ended up with ten cups of pumpkin puree.  I froze six of the cups and used four in Matt's birthday pumpkin pie (recipe below).  I can't believe how much it made.  I have done this twice now (and have two pumpkins on stand by) and am still astounded by how easy the process is.  If you have any one that is a pumpkin fiend, like my husband, I highly suggest you give this a try!

Matt's Birthday Pumpkin Pie
(originally from Bobby Flay's Pumpkin Pie Throwdown episode on Food Network)

Let me just say that this was delicious!  I doubled the recipe and made three pies.  Also, I used a regular frozen pie crust and it was still very tasty.  I am definitely going to make this for our Thanksgiving pumpkin pie.

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Canning (my time as a squirrel)

As it has been getting closer to Fall, I feel a little like a squirrel, needing to bottle up as much of this fresh produce as possible before it runs out.  Last year, I canned bread and butter pickles and apple pie filling and froze spaghetti sauce.  This year, I have been much more ambitious.  I got the hang of it a little last year, but this year I decided to go for it.  And thus, I began canning everything in sight (almost).

The steam canner I use.  As I get more involved in canning, I want to splurge and buy a pressure canner.  A pressure canner allows you to can things that have little to no acidity (like carrots, corn and green beans).  Ideally this would be the same time that I am able to plant a big garden and thus able to can my own vegetables.

Check out this post to see what I did with 25 pounds of strawberries.

I made four quarts of bread and butter pickles (pictured) and canned five pints of garlic jalapeno pickles.

We picked 13 pounds of raspberries!  Of that, we froze four cookie sheets = one very full gallon ziploc bag.  I also made and canned 3.5 pints of low sugar raspberry jam.

When we got back from Disney, I knew I was running out of summer and flew into canning mode.  My Grandma brought us a peck of peaches and since we are not huge fans, I canned three pints of peaches in water so we could consume them slowly.  Also, I knew I wanted to make at least one batch of applesauce, so I bought a half bushel of Paula Red apples (25 pounds) from a local market.

I ended up using around 13 pounds for applesauce (the rest made two delicious pies).  After peeling, coring and slicing them, I threw as many as I could into both of my crockpots with some lemon juice and cinnamon and let them boil over high heat for about four hours.  That gave me enough time to get the kids in bed and prep my canning station.  

I actually was able to can 4.5 quarts of applesauce and 3 pints of peaches within an hour and a half.  Once everything was ready (jars warmed in the dishwasher, lids warmed on a pot of water on the stove and steam canner boiling), I was able to move through it all fairly fast and efficiently. 

My biggest goal for this canning year was to tackle tomatoes.  Tomatoes aren't really that hard to do, but it takes a lot of tomatoes to fill a quart (between 7 and 8 Roma's).  And you have to skin them before you can stuff them into their jars.  If you are just starting out, I wouldn't start with too many or you will get overwhelmed, especially if you have crazy toddlers running around (like I did).  Last year, I did 1/2 a bushel and ended up pureeing the skinned tomatoes and freezing the puree for spaghetti sauce.  If you are planning on canning a bunch of tomatoes, I recommend getting an extra hand to help speed up the process.  

I ended up canning a full bushel (50 pounds) of tomatoes and got 14 quarts of halved tomatoes and 5 quarts of diced tomatoes out of it.  It took about 4 hours of actual flash boiling, skinning, cutting and coring, stuffing and processing time.  That was with my sister helping me.  If it had been me by myself, it would have taken drastically longer.

My tips:

-Keep extra pints and quarts around just in case your produce makes more than the recipe suggests.  For example with my tomatoes, I was only supposed to get 14 quarts out of my 50 pounds, but because the tomatoes were bigger, I ended up getting a full five extra quarts.  If I didn't have the extra cans around, I would have stopped and saved the extra tomatoes for when I bought more cans.  It's not really a big deal, but it can be a time saver to have extra cans around.  Also, if you end up with a little extra, it is nice to be able to put it in a smaller can (like a pint sized one) and can that too.  If you don't have a smaller sized can, you can just refrigerate the extra and use it within a week.

-Have all of your tools ready before you even start.  I always put the jars in the dishwasher and start the "dry" cycle before I even start getting the produce ready just to make sure the jars and good and hot.  I get the steam canner boiling and the small pot with the lids boiling before starting the produce.  The recipe I am using is always pulled up on my iPad or phone or the book is out, so I know exactly where to look if I forgot something.

-I highly recommend buying the extra tools to help can - Ball Utensil Set.  It is around $10 and will help you immensely!  The set comes with a Jar Lifter to get the cans in and out of the boiling water in the canner (very important not to touch it with your hands), a Magnetic wand for getting the lids out of the boiling water (without touching it with your hands), a funnel (immensely helpful in getting liquids into your jars without spilling on the sides) and a Headspace and Bubble Remover tool.  I have used all of these every time I have canned anything.

-Read the recipe and the steps and watch a video before you start.  While you can take your time, you do want to have a basic idea of what to do before you start.  The idea is to move fast enough that your jars stay hot and sterilized.  

-Get a friend to help you.  If you haven't done it before and am nervous, ask someone to help you.  It is always fun when you have someone to talk to or to ask questions.  If you are working on a big batch, like tomatoes, it makes the time go by faster and more fun.

-Don't be intimidated.  Canning was a little scary to me at first, but after I did it a couple times I have found a rhythm and now I enjoy it.  I like the idea of having our own stockpile of fruits and veggies that I have canned.  I know everything that is in them and where the produce came from.  I like knowing I won't have to buy them from the store.

Resources:

Homemade Pantry 

by Alana Chernilla

Put 'em Up 

by Sherri Brooks Vinton

Canning for a New Generation 

by Liana Krissoff

Food in Jars 

by Marissa McClellan

I also found watching videos of canning on YouTube helped me get a good understanding of the process, how fast you work and how to get everything organized.

Canning Pickles

Canning Applesauce

Canning Peaches

Canning Tomatoes

Homestead Acres (one of the best series for everything about canning and homesteading)

And I pinned all the recipes and information I used (from online sources) to my Pinterest board:

I hope this helps any one that doesn't can already get started!
It really gets easier the more and more you do, so don't be afraid!  Jump right in!  

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Going gluten-free

Since living in South Korea (and being exposed to so many different eating styles) I have learned so much about food.  Living there, we really didn't have a chance to eat fresh food (because of the expense) unless it was grown locally.  Here in the US, we have so many fresh food delivered to the grocery stores from all over the world that we can eat produce all year around.  Not having that in SK really opened my eyes to what my family SHOULD be eating.  And also how we could afford the good food as opposed to the easy food.

It has been about two years since we have been in the US and I have learned and started feeding my family very differently in that time.  I could go on and on (and have - check out my past blog entries) about changes we have made, eating fresh and local produce, finding a raw milk farm, experimenting with vegetarian meals, but the biggest change I have made is dropping anything with gluten (mostly wheat and soy products) in the ingredients from my menu.

Let me be clear when I say my children are not on a gluten-free diet.  They still are offered bread, cereal and pasta (and anything else they want within reason) at their meals.  I have not decided that this would be a permanent lifestyle change yet, but am leaning heavily towards it.  This wasn't a fluke decision, it has been something I have researched for a while and have read and educated myself on from multiple different sources (my resources are included below).

I made this choice for multiple reasons:

 I am unhappy with the extra body weight I have gained in my midsection.

 I already wasn't on a carb heavy diet and this isn't really impacting my meals that badly.

 I am concerned about my nutrition and the impact gluten has on it.

I am unhappy with the extra body weight I have gained in my midsection.

I have never gained weight in my stomach before - hips, thighs, love handles (check, check, check) - so when I noticed a considerable bulge spilling over the top of my waist band I got a little concerned.  Since noticing it, I have done lots of ab work outs but it hasn't seemed to affect it.

I already wasn't on a carb heavy diet and this isn't really impacting my meals that badly.
Really this hasn't been that dramatic of a diet change for me.  It has involved more food research, digging into labels and researching healthy alternatives (more on that later), but it really hasn't caused me to make any major changes in my lifestyle.

I am concerned about my nutrition and the impact gluten has on it.
This was really the starting point for me on why I even started considering going gluten-free.  I read and read and watched and read until I realized everything I heard all sounded the same.  And I decided that this is the way I want to live.

My Resources:

If you haven't watched "Forks over Knives" yet I HIGHLY recommend it (it's on Netflix).  It was very eye opening into the world of food and how the industry has become corrupt.  

"FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn." - www.forksoverknives.com

"Farmageddon" is another food documentary that made me disgusted with the way industry has taken control of farms and production.  This is also available on Netflix and is what really started me looking into raw milk production and cow shares here in Michigan.

"The movie tells the story of small, family farmers providing safe, healthy foods to their communities who were forced to stop, often through violent action, by agents of misguided government bureaucracies.  The movie succinctly poses and addresses the question “why is this happening in 21^st century America?”  Evoking both sympathy and anger for those farmers violently shut down by overzealous government policy and regulators, Farmageddon stresses the urgency of food freedom.  Though the film deals with intense scenes and dramatic situations, the overall tone is optimistic, encouraging farmers and consumers alike to take action to preserve individuals’ rights to access food of their choice and farmers’ rights to produce these foods." - www.farmageddonmovie.com

I read Wheat Belly - William Davis MD and it talked about the change in the actual wheat seeds and plants, how they have been mutated to where they offer little to no nutritional value anymore.  He explained how the new wheat and gluten we are accustomed to are causing high blood pressure, weight increases and diabetes.

I read A Feast Nearby - Robin Mather about the importance of supporting local farms and local economies and eating wisely on a budget.

I read Farmer Jane - Temra Costa about how women are taking a more active role in local farms and community supported agriculture programs.

I read multiple posts by one of my favorite bloggers Wellness Mama about how "grains are slowly killing us". 

What helped the most was this website The Gluten-Free Diet.  It was very informative and lists a ton of resources if you have further questions or concerns about going gluten-free.

So after I made the decision:

I started trying to figure out what I could and couldn't eat and this article was incredibly helpful:  Gluten-Free Food List  All in all, it is ten pages long but is incredibly in depth and provides links to lists of brands of gluten-free foods.  I love that it goes aisle by aisle in the grocery store to provide a full and detailed overview of gluten-free products.

Also I started looking and reading labels much more closely at our own grocery store.  

Things that you wouldn't necessarily think would have gluten in them:
BBQ sauce
Soy sauce
Premade Asian sauces
Prepackaged frozen meatballs
Candy bars (with wafers or cookies)
Ice Cream (with cookies)
Any prepackaged spice packets (taco seasoning, chili seasoning)
Tortillas and chips (check to make sure 100% GF)

Luckily, there are a few companies that have caught on to this gluten-free lifestyle change and have started offering alternatives.  Below are pictures of food products pulled from my pantry that we have been enjoying these last two months.

Soy sauce and Asian products really threw me for a loop at first.  I didn't realize how much of them contained wheat.  Thankfully Kikkoman has started marketing GF soy sauce and also this brand "San-J" sells GF soy sauce and other marinades and stir fry sauces.

We also buy most of our crackers and chips from the brand "Food Should Taste Good."  I love that they include quinoa in their products for added protein.  We usually get the big bags of crackers and tortilla chips from Costco for really reasonable prices.  The tortilla chips are vegan too!

Thai Kitchen is the foremost seller of rice noodles in the Asian aisle of our grocery store and so we usually get those when we cook Pad Thai or other stir fries.  I really like the Rice Sticks, they remind me a lot of the glass noodles from South Korea (but be prepared for a more sticky consistency).  For regular Italian dishes, we usually use Ancient Harvest quinoa pasta for our noodles.  I like that they still have the same consistency as wheat noodles and are cheaper than some other brands available.  You can order quinoa pasta in bulk directly from Ancient Harvest cheaper than from Amazon, but I have found that the price per box is relatively the same price as what I pay in our grocery store.

For all our baking goods, I have been buying the individual packs of Bob's Red Mill GF flours and mixes.  We can get two to three full sized pizzas from one of these packs, so I think it ends up being worth the price of the mix.  

I am seriously looking into buying a Vitamix as they can grind rice, almonds and oats into flour to make my own all purpose GF flour - and no more buying individual mixes.  But I haven't gotten to that stage yet.  

Lastly is alcohol.  If this area is no concern to you, that is great!  But this is one section I had completely overlooked until I got to my Dad's cottage and decided I wanted a cold beer by the lake.  That's when I discovered Angry Orchard hard cider.

I also discovered a whole new world of beer and ciders that I had never even heard of!  

Fox Barrel, Ace, Angry Orchard, Woodchuck, Bard's, New Planet, New Grist (not pictured), Crispin (not pictured) ...

All of these are delicious and all are GF!

There are lots of gluten free alternatives out there, but what I have read mostly leans away from eating prepackaged GF food and choosing healthier options.  Lettuce wraps instead of bread (try a hamburger in a lettuce wrap - will blow you away).  Veggie and protein noodles instead of wheat noodles.  Corn tortilla chips instead of flour ones.

If you are thinking about starting this as a lifestyle change, I advise you to try it out.  I started with going 30 days wheat free.  If you are worried you won't be able to make it completely off gluten, try limiting it to one meal a day.  Wait until you start running low on a wheat item and buy a GF one instead.  

It has been 11 weeks since I started and I really don't miss it that much.  It would be easier to eat wheat sometimes like at family get togethers or out to a restaurant.  But how I feel afterwards reminds me that I am making healthy choices.  I have noticed since giving up gluten that when I have eaten it (on accident and purpose), I get symptoms similar to food poisoning, headaches and exhaustion.  Obviously the gluten has some kind of affect on my system, so why would I want to poison my body with that?  So instead we save money and don't eat at restaurants or I bring my own food alternative with me.

While it would be easy to pick up and order a pizza, if you are eating GF you really have to plan your meals accordingly to make sure you always have something you can resort to.  I try to plan out our five meals for the week and have extra protein items (like deli meat, cheese, eggs and peanut butter) to make a go-to meal.  I have noticed that if I keep a box of pasta or cooked rice and beans aside, it is really easy to whip something up that the whole family can eat rather than prepare something GF and non GF.

The kids have started asking me about food, if it has gluten in it, why I don't eat it.  As of now, I have resorted to letting them make their own choices.  Gabe has decided to eat a little of both, he really enjoys lettuce wraps and rice with beans, but prefers not to eat quinoa.  Zander and Calla are still a little young to decide for themselves.  If we are doing something I know is a favorite (like Jimmy John's), I expect them to stick to eating a sub sandwich with bread and am not encouraging or discouraging the lettuce wrap option.  Like I said before, I haven't decided if this is going to be a full lifestyle change yet or if I am going to be the one that sticks with it.  I don't feel comfortable making this decision yet.

I hope this helps answer any questions or shed any light on my decision to go gluten-free.  I am not fully advocating for every single person I know to abandon wheat, I am stating that this has helped me.  This has helped my body and my journey in eating as healthy as I can.  There are a ton more resources out there and I am constantly finding new and awesome recipes for gluten-free food!  Make sure to follow me on Facebook and on Pinterest so you can stay updated too!

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The Mother Load of Gluten-Free recipes

For those of you that are interested in trying out the gluten-free lifestyle or just want to try some new recipes, here is the mother load of lists!  We tried all of these recipes and they were all big hits, many of them we have made more than once already.

Sarah Bakes: Chocolate Zucchini Muffins

All Things GD: KIND knock-off bars

Chowstalker: Paleo Jalapeno Chicken Burgers

Jenn's RAQ: Paleo Cereal

My Primal Adventure: Shrimp Creole

So Very Blessed: Buffalo Chicken Bites

Red and Honey: Chili Cheese Lentils

Cook Glee: Crispy Chicken Tortilla Roll Ups

My Whole Food Life: All Things Granola

No. 2: Slow Cooker Chicken

Genaw: Low Carb Mexican Chicken

Brownies For Dinner: Easy Pad Thai

Lizzy Writes: Korean Beef

A Day Late and a Dollar Short: Quinoa Broccoli and Cheese

Skinny Taste: Zucchini Lasagna

There are some changes you might have to make to the recipes to make them gluten-free, like using corn tortillas instead of flour.  What I have noticed most of all is that making the change from eating wheat to not eating wheat hasn't really taken too much effort.  And it's good food!  We haven't been eating out in restaurants or ordering take out or buying frozen meals because I can't eat that.  All in all, I have noticed that wheat based products are mostly a convenience.  It is easy to toast up a bagel in the morning and over-stuff myself on spaghetti and bread sticks at dinner.  I have missed a little of the "ordering pizza" convenience but at the end of the day, I feel satisfied.  I don't find myself reaching for more snacks.  I don't feel guilty about having seconds of a protein or fruit or vegetable because I know that those will digest more fully than a wheat-based product. It really is amazing how fast your body adjusts to positive changes.

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Movies and Popcorn

With all the rain that has been going on, we have had a lot of movie days.  Our TV is downstairs and sometimes we are too lazy to walk all the way down the stairs.  

So we pull out the futon and watch movies on the computer screen.  

Charlotte has to join us.

Or make a fort and watch movies on the teeny-tiny portable DVD player.

Either way, we always have snacks.   Number one on the snack list is always popcorn.  I splurged a couple weeks ago and bought an air popper.  We really like this one.

"Can we have that popcorn machine kind of popcorn?  Not the one in the box."

Music to my ears.

The kids like watching the popcorn pop and spill over into the bowl and I like that it takes about the same amount of time to pop as a bag in the microwave but costs much less.  And tastes much better.  I microwave a tablespoon or two of butter and pour it over the already popped corn, sprinkle it with salt and the kids go to town.

If you don't have an air popper, you can use a brown paper lunch sack.  I did this for awhile and it makes the perfect individual sized portion of popcorn.  Take 1/4 cup of corn kernels and pour them into a brown paper lunch sack.  Roll the top of the bag over a couple times and use one piece of tape to secure the top.  Then microwave it for around 2 minutes.  Sometimes it takes 2:30, just listen for the popping to slow down and you should be good.  Then voila!  You have fresh air popped popcorn!

It really is a lot cheaper to buy the kernels than the pre-made popcorn bags.  After you taste the buttery salty goodness of fresh air popped popcorn, you won't want to eat that chemically manufactured butter flavored popcorn again!