Quarterly Goal Check-In

At the beginning of the year, I proposed a list of things that I wanted to accomplish in 2011. Goals, if you will.

Along with my goals, I created an inspiration board to keep me motivated. I thought it would be especially helpful for those times when I needed an extra kick in the booty.

Sadly, my inspiration board has been neglected. I just haven’t utilized it as much as I hoped I would. I suppose I could consider this a good thing since I haven’t really needed the extra boost of motivation. Either way I’m going to make it a point to give my board some attention!

It’s pretty – so why not?

 

The first quarter of the year is coming to an end, so I thought this would be the perfect time to do a little goal check-in. Have I accomplished my goals or am I at least on my way?

First up? School.

• take the GRE (Not yet! I’ve been told that it’s best to take the GRE when you are not taking classes-so this will be a summer task!)
• complete grad school applications (letters of recommendation, personal statements, GRE scores) Since I’m not applying until next year, I won’t be tackling these tasks until the last quarter of the year.
• finish my last semester with a 4.0 (So far, so good.)
• squeeze every last drop of knowledge out of my internship supervisor and my favorite professors (YES!)

Parenting.

• spend at least 1 night a week doing something Adam chooses (board games, video games, movies…etc.)—his choice, his night This has been going fantastically. We’ve done movies, bowling, dinner, games….
• continue working on Adam’s basketball/soccer skills Yes! He’s doing great!
• encourage Adam to continue his love for reading (he’s on the 4th Harry Potter book!) Every day!
• As always, be patient, loving, and understanding. <—a constant goal
• just make his childhood the best it can be! (like mine was!) I try to achieve this each and every day.

Personal.

• work on communication between Sam & I--We are both so busy we sometimes forget to catch up on each others lives! We have been spending more quality time together – hello, pipes challenge! ;)
• continue spending quality time with my parents & siblings This is going pretty well, too.
• build on my friendships and keep them strong Yes! I even got together with few friends that I haven’t seen in a while!

Fitness.

• run a race or races(5k, half marathon) Yes! I ran my first 5k on March 20th and I’m running my second this Saturday!
• learn to run smarter Hm, I’m not sure whether I’ve been doing this or not. In fact, I’m not even certain what I meant by this! haha
• incorporate more strength training <—another constant goal (get strong!) Again, pipes challenge!
• continue eating healthy and trying new foods Check!
• try to incorporate more yoga/stretching into my current routine Big huge fail right here.

Last but not least are my blogging goals. The New Healthy is going strong! However, I have yet to meet any blends in real-life – hopefully that will change soon!

Did you make any goals for 2011? If so, are you keeping up with them?

In the past, I’ve been a habitual “set ‘em and forget ‘em” type of person! Not this year! Thanks to this little bloggy, I’m staying accountable.

After looking back at my goals, I have a better idea of what I need to work more on and what I need to simply continue doing.

Have a great days guys!

<3 Stefanie

google Tags: goal check in, quarterly goal check in 2011, are you keeping up with your goals, motivation goals, goal setting, inspiration board, keeping up with goals

Carrot Ginger Kidney Bean Burgers

My week is a bit thrown off. A lovely friend offered to cover my lab hours on Tuesday so that I could spend time with my baby boy on his spring break. Well, I went through the whole day yesterday thinking it was Wednesday! Who knows why, but I was all mixed up.

I finally realized that it was actually Tuesday when I went to pack my lunch. Thursday lunches are much different since I have access to a kitchen at work – Wednesday lunches have to be open-and-eat since I’m on campus all day. Routine, much?

What did we do on this day off, you ask?

This.

Yes, we still have VHS tapes. No, we aren’t stuck in the 90’s. We just like garage sales!

We’ve been searching for the new ‘stealth ride’ remote control cars for a few days now. Thank you Toys R’ Us for saving me another tank of gas!

Of course Georgie promptly tried to eat the car numerous times. Children's toy or animal toy? I’m going with both.

Adam also recorded 3 more videos deemed ‘Georgie vs. the stealth ride.’ Georgie won. Every time.

You know you want to hang out with us.

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All that stealth-riding made us hungry for dinner! I’ve been meaning to make a batch of veggie burgers for a while now, so I threw together something based on what I had on hand.

Carrot Ginger Kidney Bean Burgers

(inspired by carrot ginger soup)

• 1 can kidney beans (drained and rinsed)
• 1/3 C. old-fashioned oats
• 1 large carrot (peeled and chopped)
• 1/8 C. chopped red onion
• 1/2 C. chopped carrots
• 1/8 C. Bragg’s liquid aminos
• 1/8 C. apple cider vinegar
• 1 t. chopped ginger
• 1 t. extra virgin olive oil
• 1 t. Bragg’s organic sprinkle
• stevia
• salt and pepper

Blend all the ingredients in a high speed blender or food processor.

Transfer the mixture to a bowl and add another 1/2 C. of chopped carrots for texture.

Form 4-6 patties (depending on how big you want them) and get cooking! You can bake, pan fry, or grill them.

My cooking method of choice? Baking in a whoopie pie pan veggie burger pan.

This pan makes it so much easier (and less messy) to form patties. If you’ve ever made homemade veggie burgers, you know what I’m talking about! I didn’t even have to touch the mixture – I simply scooped it into the pre-formed circles!

Bake at 375 for 20 minutes. Then flip and cook for another 25 minutes (or until the outside is crispy).

Rather than flipping my patties, I transferred them to a flat cookie sheet and flattened them with a spatula.

I kept the side simple.

Sweet Potato Wedges

• 1 large sweet potato cut into wedges
• 1 T. extra virgin olive oil
• Bragg’s organic sprinkle

Bake at 425 for about 30 minutes or until the wedges are nice and crispy.

Not only was this dinner delish, but I also have leftovers! Of course they’re making an appearance in today’s lunch.

Now there’s an open-and-eat lunch that I can’t wait to dig into!

Have a great day guys!

<3 Stefanie

Have you ever made your own veggie burgers? If so, what kind? I’ve made classic black bean burgers, but this was the first time I got creative with meatless burgers! It’s so much fun when experimental dishes work out well!

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All About the Eats

It hasn’t been all about coffee, Mexican nights, and carrot cake smoothies around here. Although I would be perfectly satisfied with a diet filled with those foods. Okay not really—but they are all pretty tasty.

Breakfasts

• 1/3 C. old-fashioned oats (uncooked)
• 1 scoop vanilla Sunwarrior protein powder
• 1/4 C. peanut flour
• 1 T. chia seeds
• 1 sliced fuji apple
• loads of cinnamon

All stirred up and topped with unsweetened vanilla almond milk. I usually eat this breakfast bowl with bananas, but I was all out. Apples made for a great substitution!

Dark Chocolate Covered Strawberry Cereal

• 1/2 C. Chocolate O’s
• 1/2 C. Kashi Berry Blossoms
• 1/2 scoop vanilla Sunwarrior protein powder
• sliced strawberries
• grated 70% dark chocolate + a few chunks thrown on top

So, so good! I’ve been eating this as a late night snack as well (minus the protein powder)!

Lunches

3X the Greens Salad

• edamame
• green peas
• steamed broccoli
• roasted corn
• tomatoes

All warmed up and topped with a salsa/hummus dressing.

• roasted brussels sprouts + broccoli
• mixed greens
• sliced tomatoes
• leftover spicy tofu ‘taco’ filling
• black bean and corn salsa
• avocado

Snacks

Snack bowl [kiwi, cuties, larabar] + Clif Crunch Bars

What have you been enjoying lately?

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I finally brought some Zumba back into my life on Sunday afternoon!

I met a friend there and we decided that we’d keep a regular date for Sunday Zumba—we’re also going to try a few other classes at our gym, so I’m pretty excited! The more work out buddies, the better!

Do you prefer to work out solo or do you like to have workout buddies to keep you accountable?

I love my solo work out sessions, but it’s always great to have people in my life who motivate me to work out and change it up – especially when I’m in a work out rut!

Not only do I have real life work out buddies (Tristan, Tracy, Mom, Dad, Courtney, Sam, and Adam) – but I also have all of you! I think I’ve got my bases more than covered!

Have a great day guys!

<3 Stefanie

Google Tags: work out partners, work out buddies, chocolate covered strawberries, salad bowls, carrot cake smoothie in a bowl, spicy tofu taco filling, raw oats with apple, Kashi pizza, Kashi berry blossoms, cascadian farms, zumba

Weight Loss Tips

In no way am I weight loss expert – but I do know a thing or two about how to lose weight and keep it off (see My Story and My Story: Part II). I’ve learned a lot throughout my journey and I want to share it all with you!

Some of my reasons for starting this blog were to show people that weight loss doesn’t have to impossible - healthy eating doesn’t have to be boring – and working out doesn’t have to be a chore.

Ultimately, weight loss comes down to good old-fashioned healthy eating and exercise. It’s true – there’s no way around it.

Please keep in mind that everyone is different. What worked for me may not work for you, just as what works for you may not work for me.

Tips From My Own Personal Experiences

Don’t got on a diet. Just don’t. Diets don’t work. Diets are short-term. If you truly want to make a change than you have to change your lifestyle. Plain and simple. I did, however, make it a point to educate myself on correct portion size, essential nutrients, and a balanced diet.

Do it for the right reasons. I know it can be hard to see the big picture, but I believe that this was one of the most important aspects of my success.

• Don’t do it for a specific event/day such as a wedding, school reunion, or vacation. This is often why people strive to lose the weight, but in my opinion this is setting yourself up for failure. If you have a specific day for a goal, then you might just abandon your plan as soon as that day passes. I realize I’m generalizing here, but I’ve seen it happen.
• Of course, wanting to tone up or get on top of your game is only natural when you’ll be in a social situation—but don’t make that your sole reason for getting fit.
• See the big picture—see yourself healthy and happy for years to come.

It will be there tomorrow, so why stuff yourself? If you struggle with portion control, remind yourself that this won’t be the last time you have this food. This sounds cheesy but it really works. I used to struggle with portion control daily - I felt as if I needed to eat 5 pieces of pizza just because it was there. Now I can have two pieces of pizza and be satisfied. Why? Well, I know that I will have pizza again—why make myself uncomfortably full for no reason at all?

Get moving. Exercise and eating healthy go hand-in-hand—when you’re doing one, you want to do the other. When you exercise, you want to fuel your body properly with healthy, whole foods.

Ask yourself why you’re hungry. Keep a food log to see if there is a pattern that causes you to overeat. Simply jotting down your meals can truly give you insight into what’s going on. I kept a journal for the first month or so and it was so helpful. I didn’t write down every little morsel I ate, but I simply jotted down meals and snacks. It was definitely enough for me to see what habits I needed to change.

Shop the perimeter in the grocery store. Don’t buy foods that you know you can’t control yourself around – especially at the beginning. As you change your habits, your willpower will get stronger. But why tempt yourself? Shop the perimeter and fill your cart [and your plate] with veggies, fruits, whole grains, and healthy fats.

Be prepared with snacks and meals. Pack your lunch and your snacks! Don’t let yourself be caught empty-handed at a time of hunger. I personally like to have a larabar, an apple, or a bag of raw unsalted nuts in my purse/car at all times. You can never predict when you may need an extra snack for a boost of energy.

Make simple switches. Do you normally use mayo on your sandwiches? Switch to mustard, avocado, or hummus. Do you normally use creamer in your coffee? Switch to skim milk or almond milk. Small changes add up.

Finally, be patient. These changes don’t happen overnight. In fact, you don’t want them to. You will learn, adapt, and form new habits over time – allow that time to pass. A lifestyle change may not bring instant gratification, but it sure does bring long-term satisfaction! There are no quick fixes when it comes to weight loss.

Stay tuned for a little weight loss Q&A!

Do you have any tips from your own personal experiences that help you stick to your healthy lifestyle?

<3 Stefanie

Google Tags: weight loss tips, how to lose weight and keep it off, tips for a healthy lifestyle, avoid overeating, simple switches, tips to lose weight, keep a food journal, losing weight getting started, long term satisfaction with lifestyle change

Carrot Cake Smoothie

No, I didn’t take a piece of carrot cake and blend it up – but that may have had the same effect! Minus the loads of sugar, of course.

^The best carrot cake ever right there!

I recently tried the Orange Carrot Karma smoothie at Jamba Juice. It’s made with freshly juiced carrots and I’ve wanted to make a fresh carrot juice smoothie ever since!

When I opened the pantry yesterday and realized that I was all out of oatmeal, I knew what I had to do. Break out the vitamix and get to blending.

Carrot Cake Smoothie in a Bowl

• 1 C. fresh carrot juice (or store bought if you don’t have a juicer)
• 10 pecans
• 1/2 t. nutmeg
• 1/4 T. cinnamon
• 3/4 C. frozen bananas
• 1/2 scoop Sunwarrior vanilla protein powder
• 1/8 C. So Delicious vanilla coconut milk kefir
• 1/8 t. guar gum
• 1/8 t. xanthan gum

If you have a juicer, start by juicing the carrots [it takes approximately 5 large carrots to make 1 cup of juice].

Then, simply blend all of the ingredients together and BOOM – carrot cake smoothie. Guess You CAN have your cake and eat it too!

The extra pecans on top made for the perfect crunchy bites.

I recently read that the beta-carotene that gives carrots [and other orange veggies alike] their lovely color helps to protect your skin from sun damage. Your body converts the beta-carotene into retinol, which has skin-smoothing properties. This smoothie gets extra points for that!

Drink up – your skin will thank you.

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It’s been a super busy weekend so far! I’m looking forward to relaxing a little bit today before preparing for the week ahead.

Adam’s team won their basketball game yesterday morning! He scored 2 baskets and had a few great steals too! I was definitely cheering from the bleachers.

After the game, we headed over to Subway for lunch. Does anyone else notice that you literally smell like Subway the entire day if you eat inside the restaurant? It’s not very pleasant.

After lunch we stopped at the chop shop for a much needed haircut. Clean-cut Adam is back [posing with the pottery puppy he painted on Friday night].

Then it was time for the movie theater! We saw Diary of a Wimpy Kid: Rodrick Rules. Adam has read the entire series – so I’m certain we’ll be the seeing all the movies as they come out!

How was your Saturday?

<3 Stefanie

Something interesting that I read in Women’s Health?

The pistachio principle is the idea that people consume less of foods that require some effort to eat. Study subjects ate 41 percent fewer calories from whole pistachios (shell-on) compared to those that were shelled!

Very interesting and I can certainly see how it’s true!

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Spicy Tofu ‘Taco’ Filling

I’m happy to say that I’m sore from the 100 pushup challenge! After I ran an easy 3 miles on the treadmill, Sam and I completed Week 1, Day 2. I follow column 1 and Sam follows column 2. We have one more day this week and then it’s on to week 2!

If you’re participating in the Pipes Challenge, how’s it going?

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Thursdays seem to be designated Mexican nights in our house. We all love Mexican food and it’s super easy to accommodate different eating styles by making different taco fillings.

Sam always asks for turkey tacos—easy peasy.

But for the vegetarian filling, I get a little more creative!

I’ve made chickpea taco filling and black bean and corn taco filling.

Next up? Spicy Tofu Taco filling.

What you’ll need:

• 1/2 block of tofu (drained and pressed—see method below)
• 1/4 can Mexican lime & cilantro rotel
• 1/2 can diced green chiles
• 2 T. cumin
• 1 T. dried cilantro
• mini scoop stevia
• crushed red pepper
• olive oil

Note: I added more cumin and salt & pepper to taste as I cooked.

Draining and pressing tofu is quite easy.

1. Open the tofu and drain the standing liquid.
2. Place the block of tofu on a cutting board covered with a clean towel.
3. Cover the block of tofu with another clean towel + another cutting board.
4. Place something heavy on top of the tofu to add pressure. Let is press for about 20 minutes.

After draining and pressing the tofu, I crumbled half of the block into a bowl. I mixed it up with all the ingredients mentioned above and let it marinate for about 45 minutes.

Then I sautéed it in a little extra virgin olive oil.

Meanwhile, I made another batch of black bean and corn salad for extra protein and flavor!

Black Bean and Corn Salad

• 1 can black beans (drained & rinsed)
• 1 C. frozen or canned sweet corn (if using canned, drain & rinse)
• 1/4 can Mexican lime & cilantro rotel
• 1 diced red pepper
• 1/4 C. diced red onion
• chopped cilantro
• 2 T. extra virgin olive oil
• spices to taste: sea salt & pepper, cumin, cayenne, crushed red pepper, dash of stevia to sweeten

Adam choose classic tacos filled with spicy tofu taco filling, black bean & corn salad, plain Greek yogurt, shredded cheese, and avocado!

I ate mine salad-style atop a bed of mixed greens and steamed broccoli. Aren’t you surprised? I’m so unpredictable, right? ;)

I also had some Food Should Taste Good multigrain chips on the side for dippage.

See Georgie here? This is his spot when I’m cooking. Always.

He sits on the counter and watches me [or the food] the entire time. I’ve tried to keep him off the counters, but he’s the king and nothing works!

Well, I’m off to enjoy my only day off this week!

On the agenda for the weekend:

• birthday party at Painted Penguin tonight <—painting pottery!
• Adam’s basketball game tomorrow morning
• going to see Diary of a Wimpy Kid: Rodrick Rules
• more Dexter!
• whatever else may come my way!

What are your weekend plans?

<3 Stefanie

Google Tags: spicy tofu taco filling, tofu tacos, how to drain and press tofu, vegetarian taco filling, black bean and corn tacos, chickpea tacos, easy vegetarian meals, easy mexican meals, pipes challenge, 100 pushup progam

A Pop of Color

It looks like you all love nature’s candy just as much as I do. While it could never fully replace chocolate (dark for me)—it’s a great option for satisfying your sweet tooth. First try fruit, and if you’re still not satisfied – break out the Lindt!

It has been a whirlwind week over here! Anyone else feel that way? Exams, challenges, papers…and BOOM it’s Thursday! Oh well, that means that it’s almost the weekend—so I’ll take it.

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I love wearing colorful clothes—my closet is filled with pinks, yellows, and corals. I usually start with a neutral base color (black or khaki) and then add a pop of color. Well, I found the perfect accent scarf at H&M this past Sunday.

Black with neon yellow accents? Yes, please.

Scarf-H&M; Cardigan-Express; Black tank-Express

Cheesy smirk? Courtesy of myself.

 

Wearing color just makes me happy—rain or shine.

Bright colors—yay or nay?

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Things have been delicious on the food front.

 

I always start my day with coffee—so why not combine coffee with breakfast?

Chocolate Banana Coffee Breakfast Smoothie

• 1 C. chilled coffee
• 1 frozen banana
• 1 scoop Chocolate Amazing Grass
• 1/4 C. vanilla coconut milk kefir (So Delicious)
• 1 T. chia seeds
• 1/2 scoop vanilla Sunwarrior protein powder

Blend it all up and enjoy.

Coffee + Banana = <3

 

Easy to pack lunches.

The same ingredients, two different ways. From the top: a veggie bowl layered up with broccoli, carrots, tempeh, hummus and nutritional yeast—all mixed up and enjoyed with utensils!

Next up: broccoli, carrots, and tempeh sliced up for easy hummus dippage. <—This is my preferred method of eating when my lunch is enjoyed while cramming for an exam in the library.

Of course, no day is complete without my afternoon larabar. The lemon bar is becoming one of my favorites these days.

When I get a text from Sam saying “meet me at Thai.” The answer is always “on my way.”

Pad Thai with Tofu

This is by far one of my favorite restaurant meals. I’m so glad we discovered this little hole-in-the wall Thai restaurant a few years back—the food is authentic and delicious!

Although I did learn a little lesson from last night—running does not make for a good after dinner activity. Before dinner? Yes. After dinner? Nope, not at all.

You know what does make for a nice after dinner activity? Catching up on my shows. Does anyone else watch Dexter?

I’m about halfway through the most recent season and it’s getting so good!

I originally planned on waiting to watch the fifth season until it came out on Netflix—but I broke down and subscribed to Showtime on Comcast so that I could catch up! The end of the fourth season was way too suspenseful not to!

Shh, don’t tell Sam that we have Showtime again. We cancelled it last year since we weren’t utilizing it. Re-subscribing is as easy as a click of a button. Woops.

Speaking of Sam, the Pipes Challenge is coming along great! Tonight we will complete Week 1, Day 2 of the 100 pushup program.

I have to admit, I’m a bit skeptical that I’ll be able to do 100 consecutive pushups at the end of 6 weeks!  I’m really hoping that my skepticism is proven wrong!

Have a great day guys!

<3 Stefanie

google Tags: 100 pushup program, life after bagels pipes challenge, dexter, veggies for dippage, easy to pack lunches, thai food, pad thai, fashion, color pop, a pop of color, neutral and color, nature's candy as dessert

Nature’s Candy

I’m a dessert girl. After a savory meal or even a savory snack, my taste buds demand something sweet. Over the years, my taste buds have taught me an important lesson – sweet isn’t only synonymous with cookies, candy, and cake.

What about nature’s candy?

Fruit may not be the first thing that pops into your mind when your sweet tooth is nagging—but it can certainly satisfy even the worst craving for sweets!

Not only can fruits satisfy your cravings, but they’re also nutrient rich.

Raspberries

Raspberries weigh in at about 64 calories per cup and they’re fiberlicious too! They have significant amounts of polyphenol antioxidants and they provide a rich source of vitamin C, B vitamins, folic acid, copper, and iron.

Blueberries

Blueberries have about 80 calories per cup. Blueberries are rich in antioxidants, high in fiber, manganese, and Vitamin C—and that’s just the tip of the iceberg.

Berries are not only delicious and healthy, but they’re super versatile too! They can be easily frozen and blended into smoothies, used as a topping for oatmeal, thrown into your morning bowl of cereal, or enjoyed on their own.

Personally, I like to use them for all of the above!

Apples

Apples come in at roughly 95 calories (medium apple) and 4 grams of fiber! Most of the fiber is in the skin, so it’s best to leave the skin on! The fiber slows down digestion and keeps you satisfied for longer—score!

Apples are personally one of my favorite fruits. They may not be as sweet as other popular fruit varieties but they are delicious AND easily transportable! Easy transport is a huge plus for ladies on-the-go like myself.

They also have a myriad of other health benefits!

An interesting apple tidbit via Wikipedia: The apple was considered to be sacred to Aphrodite in Ancient Greece and to throw an apple at someone was to symbolically declare one's love; and similarly, to catch it was to symbolically show one's acceptance of that love.

Should we throw apples at our significant others to see if they catch them?

Bananas

Why oh why did bananas ever get a bad rep? I can vividly remember being advised (by diet books and sites alike) to avoid bananas because they are high in calories. First of all, they only have about 100 calories per one medium banana.

Second of all, they are a whole natural food—in my book, if it grows on a tree or in the ground it’s acceptable!

Interestingly, as bananas ripen their sugar content increases making the bananas more caloric. Thus, it’s best to enjoy your bananas when they still have a little green rather than as they are turning brown.

Once my bananas start to turn, I chop them up and freeze them. Oh bananas, I could devote an entire post to your amazingness. You make my smoothies so creamy and my oatmeal so delicious. You fuel my runs and, just like apples, you’re perfect for my grab-and-go lifestyle.

Cantaloupe

One cup of diced cantaloupe has roughly 50 calories! This is good news considering I tend to eat half of a melon or more during one sitting! A perfectly ripe cantaloupe has no chance around me.

The health benefits aren’t too shabby either.

The only thing I don’t like about cantaloupe (and other melons alike)? Cutting it up! It always ends up being a super messy job!

I saw this cool melon slicer (just like an apple slicer only much larger) at Bed, Bath, and Beyond the other day—I want one! How easy would that be?

Grapes

Many of the health benefits of grapes have been shown to come from a category of phytonutrients called polyphenols.  They are also rich sources of vitamins A, C, B6 and folate. In addition to that, they contain essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium.

At only 60 calories per cup, grapes are a great choice for a sweet snack!

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There are so many more delicious fruits that I could mention—watermelon, peaches, pineapple, kiwis, tangerines, etc.—so many fruits, not enough time.

As always, it’s important to include a variety of fruits in your diet in order to maximize nutrition. No fruit left behind!

So tell me, what is your favorite fruit?

Do you ever choose fruit over other sweet snacks to satisfy your cravings?

Did you ever get it stuck in your head that bananas (or fruit in general) were off-limits? I definitely tried out the whole low-carb craze—and it skewed my views on fruit for a while. Luckily, I’ve realized that fruit is not the enemy. Thank goodness because it truly is nature’s candy!

<3 Stefanie

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