"Why do we fall? To Pick Ourselves Back Up" - A Thankful Reminder

Hello, friends.

It's Thanksgiving week (already?!) and I'm reflecting on the changes I've made, the relationships I'm blessed to have and all the good things going for me, my family and friends.  It's easy to get bogged down in the "I can't do this...", the "I don't have that..." and the "poor me" - I'm as guilty as the next person. I mean, seriously, what we're exposed to every day - the materialism and bitterness driven by a "keep up with the Jones'" mentality is enough to make anyone a basket case.

Just last week I had one of those weeks. You know the ones. You feel like a huge failure, despite your best efforts and the encouragement around you. You're logical mind is hushed by your emotional mind and you forget all the things you KNOW to be true in favor of a self deprecating, media tainted, self loathing,  - all designed to get you to feel so bad about yourself that you will pay exorbitant amounts of money on products that simply don't work. Ya. THAT kind of week. 

But here's what happened. I talked about it and my support system lifted me up and reminded me of the things that I know. I killed a really tough workout in record time, and I enjoyed my birthday with family and friends and a great concert. I got out of my own head (with some great advice and lots of hugs) and felt 1,000% better the next day.

Everyone has low days - but you remember what Thomas Wayne said to Bruce, don't you? "Why do we fall? To pick ourselves back up." 

(C'mon - who doesn't love a quality Batman reference?!)

I'm focusing on eating as clean as possible, but am going to be okay with small splurges. I'm going to work out to make me feel better physically and emotionally. I'm working on positive self talk - audible reminders of what I know logically but struggle with subconsciously.  

So, in this busy season, remember that you are human, unique and special. We all set goals and sometimes fumble around before we get to the finish line. We need our support system to keep us healthy and happy. So, embrace this time with those you care about - and remember to care about YOURSELF too.  It may be a winding road, but keep at it, be true to yourself and you will realize success. At least, that's my story - and I'm sticking too it!

I just put some Overnight Oatmeal in the crock for a warm, hearty and healthy breakfast before getting a run in with TNT alumni and friends, and then the Turkey Circuit with Ben and the gang at Compete. Family movie, plenty of cooking and time with those I love. It's going to be a great holiday season. 

Sincerely thankful ~
Until next time,
<3Jen

A Healthy (and DELICIOUS) Way to Start the Day!

Hello again, friends! Back so soon? Yes, yes I am. I just had to tell you all about a new instant classic...

I'm still focusing on eating clean, but I wanted something fast, easy, WARM and tasty for breakfast. The answer? Overnight oatmeal...

I had a long day yesterday, worked the day job, school in the evening, home to clean up after my messy boys and walk the furry ones. I was tired and hungry and trying to think of what I could put together for breakfast and lunch the next day.

So, I sat down and did what any red blooded American would do. I Googled. "Clean Breakfast Options"... and viola! An idea was born.  Now, this is not the first time I thought of crock pot oatmeal. I mean, I've seen it on Pinterest boards - haven't you?  So, I decided to peruse the recipes until I found one that I could easily modify to meet my clean standards. Oh, and my taste buds.

Here's the one I pulled up (Originally posted here...)

And how I modified it...

Overnight Oatmeal

Ingredients

• 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped (I used Pink Lady apples - they are my FAV!)
• 1-1/2 cups fat-free milk (I like unsweetened almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats (I used slightly more - about 1 1/2 cups)
• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener - I used a combination of natural molasses and local honey)
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional) <--- skipped it!
• 1/2 teaspoon cinnamon (more like 1 Tablespoon!)
• 1 tablespoon ground flax seed (more like 1/4 cup)
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter (I added natural craisins and nutmeg, and had slivered almonds... that I sadly forgot to add)

Directions

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray (I used olive oil spray). Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

I brought my breakfast concoction to the Studio where I workout for our 5am TRX class. We finished our workout (which was awesome - ever tried the TRX Rip Trainer?!) and then I served up some breakfast for the gang. It was a hit! I even left the crock there so other clients could enjoy a hearty, healthy, and CLEAN breakfast. Pretty awesome of me. Except now I have no yummy breakfast for tomorrow. Good thing I'm a resourceful woman - and I have my Isa-Lean shakes to get me through!

Anyway, I hope you enjoy this recipe. I surely did! What are some other recipes you love for breakfast? What optional ingredients should I try for my next batch of Overnight Oatmeal? I'd love to hear your thoughts!

Share the yummy love with your family, friends and coworkers! We're all happier with yummy and good food in our tummies!

Until next time, friends!

<3 Jen

Looks Who's Back!!

Long time, no see, Friends.

Balance. It's a tough word. For me it often means sacrifice, coping with challenges, and admitting that I'm not Super Woman (at least not all the time) and that there are only 24 hours in every day.

You'll notice that I've taken a break since my last post. It's not because I've given up on my Whole Life or because I've abandoned my Five Pillars philosophy. No, it's because sometimes, you have to prioritize what's important and what you have time for.

This fall, I started back at the University of Nebraska (Omaha) to continue my education, with a new focus. This is something about 18

years in the making and my employer has made excuses obsolete. It's something I've wanted for some time, but felt that time and money were holding me back. Well, tuition reimbursement has made the money part manageable, and let's face it, if it's important we don't FIND time we MAKE time.

This is important. So, I make time. You know what else is important? Family time. Dog time. Workout time. Work (well, it's not AS important, but it is required!) time. Chore time.  Side job time. What gets placed at the bottom of the pile? Blog time.

I wanted to share with you how I've refocused my efforts on nutrition after a slippery summer of eating out - see, it's OK to start over. Heck, start over EVERY DAY if you have to! I've kicked the soda habit again...(ugh!) and have renewed my joy of clean eating!

I continue to enjoy my workouts with Ben at Compete Personal Fitness. With my demanding schedule, I try and get in Monday mornings for Spin at 5am, Wednesday mornings at 5am for TRX, Thursday night marathon sessions made up of circuits, TRX and Spin, and then Saturday morning workouts. I enjoy the workout and the mood boost I get, plus I feel stronger! I'm not a paper thin super model, or a crazy-ripped athlete, but I'm a 30-something, working mom who feels strong and able to take on just about anything!

Since my IT Band issues, I've not been running, but I'm working my way back with the help of my chiropractor, therapeutic masseuse and trainer. I feel like the Lincoln Half Marathon may see me again, to settle an old score.  I've also recently registered for the Trek the Tower event here in Omaha. Climb up the city's tallest building (40+ floors) - sure! That sounds fun! My employer has a team registered and I'm excited to take on this challenge and get to know more of my coworkers.

So - in a nutshell, I've been wicked busy. But in all the best ways - a full juggling act with lots of balancing! What are my key take aways:

• It's OK to admit defeat and START OVER.
• It's important to set your PRIORITIES. 
• It's vital to set GOALS.

and, most importantly....

• LOVE THE LIFE YOU'RE LIVING. 

Until next time, 

<3 Jen

Humble Pie

Hello Friends,

I'm learning to eat humble pie. It may not taste very good, but it's good for me in the long run. What do I mean? I'm glad you asked.

Humble pie slice #1:

Have you ever kicked yourself for not doing something - something that, for whatever reason, you just couldn't get it done. For me, it was finishing my degree. Ya. It's time to cut the excuses and get it done. It's a necessary step in the path to my whole life and who I want to be when I "grow up."  Here's the problem - I'm LITERALLY old enough to be the parent of most of the students in my classes. Things are definitely a lot different then when I tried this the first time. But I'm doing it - and I'll be better for it in the long run. So, for the time being, I'm booked Tuesday and Wednesday nights.

Humble pie slice #2:

Realizing your physical limits. I may not be able to complete my running goal. Part of me says run through the pain and just get it done. But the smarter side realizes that a little competition shouldn't be the cause of permanent pain or injury. I've done the RICE (Rest Ice Compress Elevate) the best I can, in addition to plenty of stretching and rolling out at home.  I've seen my chiropractor and been adjusted to help with alignment issues that may be causing the problem. Still no dice. So, the next step is to find a Physical Therapist or an Orthopedic doc to take a look at me - possibly an MRI to determine what it is we're dealing with. 

Even though it's tough for me to admit that I won't be able to complete the goal I've set for myself, I'm not giving up completely. There are ALWAYS other races and there will of course be plenty of work outs between now and then (modified, possibly). I guess it's tough to admit that I'm no spring chicken and things don't heal quite as quickly as they once did.  But, with proper medical/chiropractic care, I'll find out what level of running I can expect to get back to (if any... :( ) and I'll be better for it in the long run.

So, I may have to focus on new goals, a new schedule, and enjoy my humble pie.

I'm feeling a little overwhelmed with my new schedule in the evenings, but mercifully my 5am workouts are on hiatus. So, I've been working out in blocks. Monday nights I start volleyball and will try to work in TRX and some cardio, Thursdays I've been knocking out 2 - 3 hours (circuits, TRX, and Spin), and then Saturday mornings the Mixed Bag workout plus circuits. I've snuck in some elliptical work on my non-lifting days just to keep moving, and of course Riley and Riggs get their walks.

I'm trying to keep the clean eating going - and I'm doing alright. I've enjoyed my share of indulgences, but for the most part, I've found some good recipes, lots of leftovers, and been good about steering clear of fast food.  Best of all, I'm feeling pretty good!

It's bound to be a busy fall and I'm ready for the challenges ahead!  I'm coming up on my "Whole Life Anniversary" - who knows what will come with that.  I guess we'll have to wait and see, no?

Until next time,
<3 Jen

Breakfast of champions - CLEAN PANCAKES!

Hello friends!

I hope you are enjoying your Labor Day weekend. I am! It was a pretty good Sunday - a fasting day for me - and I decided to keep myself busy I'd try out a couple of recipes. Seems a little backwards since I can't actually eat them today, but they'll be ready for me to have in the morning, no muss, no fuss!

Actually, I started off the day with some stretching and elliptical training. My IT band is still dealing me fits and so finding alternative ways to get in my miles was my goal. I can feel that it's still sore, but I was able to get in a nice long session - and felt much better afterwards. I'll still be seeking some professional help (for my IT band, not 'cause I'm crazy!), and we'll see what they say. 

I also attended a 60th birthday get-together for my would-be-in-law, and as hard as it was, didn't eat lunch (which looked awesome) or cake (but I did bring some home!) Happy Birthday, Leonard!

Then, home for chores, reading and some writing. Then, I thought, I'm dying to get those pancakes made and try them out. I've got all the ingredients, let's do this! 

First up were Vanilla Chai Pancakes. This is a flour-free recipe, and just the thought of vanilla and chai together makes my heart warm.

Here's the recipe and how I modified it:

½ cup coconut flour ( I couldn't find coconut flour, so I tried almond flour and doubled it. I'm definitely going to go get the coconut though, I think they'll turn out fluffier!)

• 1 teaspoon cinnamon
• ½ teaspoon fine sea salt
• ¼ teaspoon stevia (I used agave nectar, about 1/2 tsp)
• 1 teaspoon baking powder
• 4 large eggs, at room temperature
• 1 cup almond milk (or milk of choice)
• 2 teaspoons pure vanilla extract
• 2 chai tea bags
• Instructions:
  In a small saucepan, bring the milk to warm and add the tea bags. Keep warm or at a low simmer for 5 – 10 minutes. Squeeze out all the extra “juice” from the tea bags into the milk and discard.
  Sift the dry ingredients together in a small mixing bowl and set aside. In a separate mixing bowl, beat the wet ingredients together.
  Add the coconut flour (or almond flour) mixture into the wet ingredients and mix until smooth.
  Preheat the pancake griddle to medium heat and spray with non-stick cooking spray or coat with coconut oil. (I use olive oil)
  Ladle the batter onto the griddle and smooth them out with the back of a spatula. Cook on one side for 3 minutes, flip and continue cooking for another two.
  Transfer the cakes to a plate and keep warm in the oven while the others cook.
  Serve with a dollop of almond or pumpkin butter, sliced almonds and warm maple syrup. (I got some organic maple syrup - I'm so excited to have some!)
  Now, these turned out more like crepes than pancakes - the difference in flour is to blame. I'll be making a special trip to find coconut flour as every recipe I've read the reviews for says it's amazing.
  
  
  My second recipe was for Sweet Potato Pancakes. My first experience with these was at a breakfast restaurant across from the studio where I work out. they are so good, I just had to find a way to make them - clean - at home.
  Here's the recipe and how I modified it:
  Ingredients:
  3/4 pound of sweet potatoes (about 3 cups mashed)
  • 1 1/2 cups of whole wheat flour
  • 3 1/2 teaspoon baking powder
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground nutmeg
  • 2 eggs, beaten
  • 1 1/2 cups almond milk
  • 1/4 cup unsalted butter, melted
  • (I also added ground cinnamon - about 1 1/2 tsp)
  • Instructions:
  • Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
  • In a medium bowl, sift together flour, baking powder, salt, and nutmeg. Mix mashed sweet potatoes, eggs, milk and butter in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
  • Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.
  These turned out a lot more like your standard pancakes and smell AH.MA.ZING.  I've let them cool completely before putting them in an air-tight container and into the frig. I plan to pop them in the microwave in the morning, and drizzle with warm maple syrup and fresh sliced strawberries. 
  
  I hope you all enjoy these recipes - sometimes it's nice to have an alternative to the regular old breakfast grind. You know the saying "eat breakfast like a king, lunch like a prince, and dinner like a pauper" - this is going to be a king-like breakfast tomorrow! 
  
  We have a fun Labor Day Circuit tomorrow at 9am, and I'm going to go in early to get in 45 minutes of spin. Then, grilling, chilling and hanging out. 
  Happy Labor Day!
  Until next time,
  <3 Jen

Wakey, Bakey, Rise and Shine!

Hey friends!

This morning my normal 5am workout was cancelled and I decided to take advantage of the extra time and sleep in (oh yea, baby!) and make a clean and yummy breakfast treat for my coworkers.  You know most people bring in donuts, muffins, bagels, and other tasty treats, but you say to yourself, "Self, DON'T eat that. It will taste good for a second, but you'll regret it."

Inevitably, you cave.

I mean, really, how many times can you walk by the doughnut box, tray of sugary topped muffin goodness, or over-glazed cinnamon rolls? WE'RE ONLY HUMAN, RIGHT?!

Well, I decided that bringing delicious, clean, feel good treats for my pals at the office is even more fun because a) I get to feel good about sharing, 2) no one slips poison in my tea for throwing them off their diet, and iii) I become every one's hero for taking all the time and trouble to bake in the morning.

Want to know a secret? It's wicked easy!!!!

Here's what I made for the crew this morning:  Personal Sized Egg Bakes

Next time, I promise to take "building" pics! :)

What you need:

• Eggs - my muffin tin has 12 spots. I used 12 eggs
• Veggies - whatever you like, spinach, peppers, mushrooms, tomatoes (I used diced tomatoes & green chilies plus mushrooms), if you like it, chop it up and put it in there!
• Shredded Cheese - shred your own or buy the bagged stuff, but stay away from fakey fake stuff like "processed cheese food product" or "fat free but full of chemicals so you can't taste the difference". Get REAL cheese.
• Meat - I used thin slicked turkey from the deli, but you could use Canadian bacon, ham, chicken... whatever. Opt for lean meat, stay away from processed junk!

Prep:

• Preheat the oven to 350 degrees, and spray your muffin pan or brush with olive oil (you could also use muffin cups, but that seemed like too much work - plus all my cups were birthday themed).

Build:

• Place your sliced meat in the muffin pan, like a baking cup. (If you don't have sliced meat but shredded or chunked instead, just mix that in with your eggs and veggies)
• Layer your veggies - I did tomatoes and mushrooms and filled the cups about half full with chopped up goodness!
• Add your cheese - just a pinch of cheese for each cup. 
• Add the egg - I made 6 with tomato and mushroom, and 6 w/out the 'shrooms. I could tell them apart because the 6 with everything I left the yolks whole. As in, "you get the WHOLE batch of veggies, ya'll!"  You can crack the egg right into the muffin cup, or whisk it in a bowl and pour it on top. One egg on top should fill the muffin cup.
• Salt, pepper, paprika to your heart's desire

Bake: 

• Pop the pan in the oven for about 25 minutes, or until the egg yolk is done to your liking. 

VIOLA! Delicious, easy to share breakfast treat with veggies, protein, some good fats, and you're set for the morning with no guilt.   I'm already dreaming up yummy combinations... like how can I get some avocado in there?! Man, that'd be dreamy.

I'll let you know how they reheat as I just had a couple left from sharing today. These are modestly sized and 2 is about right for a serving.

You've all heard the saying, "Eat breakfast like a King, Lunch like a Prince, and Dinner like a Pauper."  This is a great way to enjoy breakfast like a KING! :)

Until next time,

<3 Jen

Home, Sweet Home, and IT Band 'Fun'

Hello Friends

So, we've made the decision to stay put, for now... the stress of having our home on the market is over. Do you know what we did that first day? Put chicken in the crock pot for dinner!  We'd always heard that having food cooking all day in the crock pot could have an aroma that your potential buyers didn't like. Cooking chili sounds amazing to me, but if the potentials don't like spicy food, they could be turned off. So, we abstained, often times we ended up eating away home. A full summer of too much eating out makes me excited for home cooked and clean meals. This unusually cool weather has me in the cooking and baking mood, too.

So, it's time to make our house our home again. Time to replace the pictures. Time to get out my recipe books, extra baking pans and covers and enjoy all the yummy and clean recipes that I can get my hands on! I know that I'll be utilizing the crock pot a lot this fall. Why? 

Well, it's time to finish what I started about 18 years ago. Jen's going back to school.  

My classes are on Tuesday and Wednesday nights, all night (6-10pm), so I'll need to be sure that there is food for the family, and something that I can have leftover for lunch and/or dinner the next day. Since I won't be coming home between work and school, having something simmering all day will make the evening less hectic for the hubster. That is, if I can convince him to try some new things.   Do you have a favorite crock pot recipe?  

Now, if I can just work out this IT Band/hip issue I'm having with my running... I've taken a week off of running, have been to see my chiropractor, and have been rolling out and stretching ... but it's not right yet. I don't want to get off track, but I also know the risk of permanent damage if I push running despite pain. It's frustrating, but I have to be patient.

I'm working in lots of extra stretching time - remembering that I need to be warmed up before I start. I've also started to ice my hip to help with inflammation. I have a specific goal in mind, but I have to remember that staying healthy is more important. It's a tough balance to find, and I have to remind myself every day.

I'll let you know how things go. In the mean time, I'm going to enjoy the great weather, good clean food, and take things slow.

Until next time (pancake recipes!),
<3 Jen