My Top Tips for Healthy Eating, Part Three

Eat what you love. Start with small changes that, over time, make a big difference. What do these two tips have in common? What my third tip really encompasses:

A choice. It all begins in your mind.

We often read up on things, study, analyze diets, ask friends, and scrutinize workout plans. But to see change we have to decide to begin. And this leads me to part two of this tip: Accountability.

My accountability began with a prayer for help. As I said before. I firmly believe whole body health cannot be achieved without our total person being involved. In fact, my next series of posts will deal with four aspects of our life to consider when living our vibrant best.

After asking God for help, I told my mom and husband. I shared with some friends. Knowing they would be cheering me on and asking how I was doing made a huge difference.

Change is active. We decide and act. If something doesn’t work, we tweak it. We learn, grow, and move on. And we get healthier in our minds as we gain confidence, which is then reflected in our bodies.

Here are some tips to get you started:

1. Choose a healthy habit to cultivate

Drink more water? One less soda? Sweets only on the week? The possibilities are endless.

2. Pick an Accountability Partner

This needs to be someone you let ask you the hard questions and you can be honest with without fear of ridicule.

3. Start Now

We often say we will wait until…and until never comes. Start first thing tomorrow.

4. Pray for Guidance

5. Allow Yourself to Learn

Make mistakes, change what doesn’t work, know it’s a process.

6. Know Why you are Doing This

Improved endurance and energy? Longer, better life? Better health markers? It needs to be personal, measurable, and go beyond only how you want to look.

7. Keep a Statement of Your Why Where you See it

Make it succinct. Say it out loud. Remember why when things are hard or results don’t come as quickly as you want,

So there you have it! My top three tips to become healthier physically. Our bodies are a marvelous creation. When we take care of them(without seeking perfection), we will be our best , most sustainable weight. Feel more energized. Be able to do all the things in life we want to do and are called by God to do. Because, in the end, isn’t that your goal? To live well? Go do it!

My Top Tips for Healthy Eating, Part 2

Perfectionism kept me from so many things. Enjoying life, trying new things and, ultimately, from eating in a way I enjoyed and kept me feeling my best. After I gained twenty pounds in my late 40s, I realized my all-or-nothing mentality had to go. That’s when I made the very first change that led to weight loss and better health and it is my tip number two:

Small Changes over Time lead to Big Results

Have you ever seen the movie City Slickers? There is a scene where Billy Crystal’s character, Mitch, asks the tough cowboy Curly(played by Jack Palance) what the meaning of life is. Curly replies with one finger lifted. He goes on to reveal that Mitch needed to find his one thing in life.

Well, for my road to a healthier lifestyle it was similar. The trick is to make one Healthy change at a time. Over time, this adds up to a lot of change.

So the first thing I did was cut out eating after dinner. In a few weeks I felt better and had shed several pounds. Then I decided to eat a veggie at every meal. A few weeks later, and more positive results, I cut out my afternoon snack habit unless I was really hungry. I had been snacking because I thought I had to and most days I discovered I personally didn’t need it.

I now eat mostly whole foods and very little processed sugar. I don’t drink soda(and I guzzled diet soda). I eat meals at lunch rather than eating a PBJ only that led to me starving mid afternoon. But all that change happened over years. As I felt better I decided to experiment with different changes and found out what works for me(low carb, for instance doesn’t).

How do you make changes in your life? Drop me a line and let me know what you think.

My Top Tips For Eating Healthy Part One

Eat Real Food. JERF(Just Eat Real Food). Train Dirty, Eat Clean. You see it over and over on Facebook, Instagram, and all the social media platforms and blogs. Yet the average person experiences so much guilt regarding eating, food, and food choices. I have been there too and still struggle with that at times.

So today I am taking away the guilt and giving you the first of my top three tips to guarantee you can eat healthy. What is tip number one?

EAT FOOD YOU LOVE

Now Cheri, how can that simple statement help? I mean, I love sweets! Or fast food, or soda, or…

Here’s the thing: think about what you love and incorporate that into your meal plan. Just think outside the box and be creative and persistent.

Do you love meat? I would not suggest trying a vegan diet. 😉 Love soda? Look into sparkling waters or half sparkling water and half fruit juice. Wine drinker? Save it for a special occasion or drink a spritzer( half wine half sparkling water. See how useful sparkling water is)?

I used to down diet soda and tried the waters and didn’t like them. But drinking iced tea without sugar was very tasty to me so I switched to that.

The reason I love smoothie bowls so much is that I used to crave ice cream. And now I never want it. The smoothie bowls and smoothies fulfill that love for creamy and sweet in a much more nutrient dense meal.

Love sandwiches like grilled cheese or PBJ? Can you pump them up with good quality whole grain breads, natural peanut butter and raw honey or make your grilled cheese with good quality cheese, olive oil, and other added things? I love adding in carmalized onion, apple slices and hummus. Yum!

Life becomes better when we recognize how to play. Approach meals this way. How can I make healthy, delicious french fries, good quality burgers, delicious, filling salads or pizza…whatever you love you can have! Just see how you can add nutrients to it.

The bonus is that when you get good quality ingredients in your body, your cravings go down. You feel satisfied and fuller. Your energy soars, your sleep improves, your mood is better. I didn’t believe any of that either but experienced it first hand.

So try my tip and make it work for you. You are so worth it! And be looking for my next post with tip number two.

Drop me a line and tell me your favorite meals or healthy eating tips.

Where I’ve Been Lately…and a Delicious Seasonal Twist on Pancakes

I took a couple of weeks off from blogging. Why? Honestly, I started reading more about improving your blog and found out I’m doing everything wrong.

I take pictures with my iPhone…or use free stock photos. I don’t have an email list. I don’t offer some great product, have sponsors, paid ads, etc.  Just about all conventional wisdom about blogging is the opposite of what I do.

But then I realized something: I didn’t set out to have a successful, monetary blog. I set out to do something different: share what I know for free. Take it, leave it, ignore parts that don’t fit you. That’s what I wanted to do.

You see, this past year has been one of the hardest of my life. And in the midst of that pain and stress, I felt like God wanted me to write and share what I know. Give it away, and be an encourager. So now I’m back to do just that.

I worked on Black Friday and we all took in dishes for a potluck meal to eat as we were very busy. I took in a family favorite called Spiced Winter Fruit to combat all the rich, gooey, unhealthy stuff that I knew would be present. And I discovered a new way to use it: pancake topper.

See, I love pancakes. I mean LOVE. ❤ Mostly for dinner on Sunday nights. It’s just a tradition for me. I make pancakes various ways. Sometimes with bananas and eggs and a bit of flour(always gluten-free since I’m sensitive to wheat). Sometimes with oat flour instead of regular, or other times using almond flour. (Not almond meal, as it’s coarser. Get the finely ground almond flour for pancakes). Or sometimes with a quick mix from Aldi, my favorite gluten-free biscuit and pancake mix( which is also very low in sugar…score!)

Oh, one simple tip: If you use oat flour save yourself the money buying it. Take regular oats and grind in the blender until they form a fine flour. See? Inexpensive, healthy and gluten-free(if you get gluten-free oats).

Anyway, I don’t like syrup and butter on my pancakes/oatcakes because the meal doesn’t stick with me. I want something with a bit of protein and natural sugar that’s got the fiber, etc. I always use almond butter in place of butter because, well, I LOVE almond butter. 😀 And for the topping, I often use frozen blueberries/cherries that I thaw a bit in the microwave. But the other night I covered the pancakes with the winter fruit and it was amazing.

So here’s my mom’s recipe. It’s very versatile as it uses canned fruit since fruit can be hard to come by in the winter. You can use fresh fruit-you just have to cook a little longer in the oven to get the dish to be tender.

Spiced Winter Fruit

  1. 1 can (15 ounces) peaches, drained and rinsed and chopped
  2. 1 can (15 ounces) apricots, drained and rinsed and chopped
  3. 1 can (15 ounces) pears, drained and rinsed and chopped
  4. 1 can (15 ounces) pineapple tidbits, drained and rinsed
  5. 15 ounces of unsweetened applesauce
  6. 1 Tablespoon of butter
  7. 1 Tablespoon of cinnamon
  8. 1/4 cup Sherry

Spray a 9×13 baking dish with cooking spray lightly. Place all canned fruit in the dish. On the stove top, mix the applesauce,  sherry, and cinnamon together and cook over medium until the mixture begins to bubble. Pour over the fruit in the casserole dish. Dot the entire top with bits of the butter. Bake at 350-degree oven for one hour. Serve warm.

Here are my delicious almond butter fruit pancakes. I worked Sunday night so I treated myself to these for lunch on Monday where I ate the outside in the beautiful autumn weather.

Do you like pancakes? What are your favorite ways to eat them?

Açaí Bowls, Social Media, and Being Real

Don’t you love my beautiful chocolate smoothie bowl? Only it’s not. It’s an Açaí Bowl.

But aren’t those a beautiful, vibrant purple? Well, yes…unless it has açaí, blueberries. strawberries, and spinach. Then it’s a muddy brown like this.

Enter VSCO and other picture enhancing apps. Well, and, taking the picture before you add spinach. 😉 You play with the saturation, shadows, tint, and filters. And you end up with this something more pleasing to the eye.

As an aside, check out this beautiful açaí bowl from Honest Cooking -just gorgeous.

My point in this(besides sharing my go-to açaí bowl recipe below] is to remind you: what you see isn’t always real. We put our best face on, filter the heck out of it and clean it up, and present it to the world. Yet our food isn’t always beautiful, we have wrinkles as we age, our homes are messy and so are our lives, at times.

I want to embrace real. Honest. And eat delicious açaí smoothie bowls, even when they’re not pretty.

My Go-to Açaí Smoothie Bowl

1/2 cup Califia Farms Toasted Coconut Almond Milk

1/2 scoop Designer Whey Vanilla Almond Whey Protein

1 Tablespoon Almond Butter or Peanut Butter

1 Packet Frozen Açaí

1/2 Frozen Banana

1 cup frozen berry mix( I love cherries, blueberries, and strawberries)

1 handful of spinach

Have you tried açaí? And how do you stay grounded in an age of illusion and social media? Share your thoughts!