Tag Archives: food

Today is Day 13!

Did you think I left you? HA! Not a chance ;-))

Life got a little busy, but I’m baaaa-aaaack.

I can tell you that I have NOT MISSED A SINGLE WORKOUT in the past 8 days (other than my scheduled rest days of course).


I am still following my nutrition plan, but I had to simplify it in my head: protein/carb/fat every 3-4 hours, no exceptions. I really do feel awesome. The carbs are mainly coming from fruit and veggies, but there is the oatmeal on big workout days and whole grain options here and there.

This is not a weight loss challenge, but I can tell you, there was almost a serious wardrobe malfunction in Target yesterday from wearing jeans that are now too big ;-( or ;-)?? HA!


The big headline is:


Truly, I know, without a shadow of a doubt that I am stronger today than I was 13 days ago – and that’s just 13 days of focusing on TOTAL BODY TRAINING!

Do I execute each move perfectly and never take a break? No. Am I the strongest and best spinner? No. But…can I hang?


I can absolutely hang, and it feels so good!

This week is a little tricky because “the hubs” is out of town. I’m needing to adjust a few things to maintain balance with my family committments and give Ella a double dose of parenting to make up for her missing her Daddy. But let me tell you, we are having a BLAST and I have more than enough energy to make it happen.

That feels pretty darn good.

And really, isn’t that what it’s all about anyway?

Alright lovelies, I’m off to the grocery store…I’ll catch you tomorrow.

Stay strong!


Ending Well

First off, welcome back Fitness Angel readers. I miss the process of WRITING
and the
required. I also miss
my experiences related to all things health and wellness, so…


If you are responsible for feeding anyone (yourself included) there is most likely a question that can ignite a plethora of thoughts that may include:

“I have no idea.”

“I don’t have the energy.”

“I need something NOW!”

“I already ruined my diet, screw dinner.”

If you are the FEEDER, you already know what the question is. If you are the FEEDEE, you are very lucky – be sure to kiss the hand that fed you today prior to shutting your sweet little eyes tonight, ok?

The question at hand is……..



OK, so here’s the deal. Dinner happens to be my favorite meal of the day. I force breakfast . Lunch is usually quick and easy and simply serves a purpose…get the job done.

But dinner….

I love dinner because I always spend it with those I love.


I am usually exhausted by the time dinner arrives and sometimes it is tough to get motivated to cook.

Here’s the other thing….

It’s EXTRA hard to get motivated to COOK when its just me and Miss Ella (age 5). It sometimes seems like a big hassle to PREPARE a REAL meal for JUST US?!?!

I give myself props though…9 times out of 10 I cook and prepare real food. It gives me energy and I feel so much better. Plus, the lesson Ella receives simply from WATCHING is undeniable.

Tonight, I share the EASIEST recipe on the planet – sweet and spicy salmon.


Sweet and Spicy Salmon

-rinse and dry 1 pound of salmon, place in baking dish skin side down
-spray the salmon with cooking spray or a light coating of your favorite cooking oil
-rub 1 tablespoon of brown sugar onto the top of the salmon
-sprinkle chili powder on top of the brown sugar (approx. 1 teaspoon)

it will look like this:

-bake in a 425 degree oven for 15-20 minutes, just until the fish flakes apart


Happy GIRL!

Ella requested cooked carrots (I always have carrots on hand) and the bread was homemade from a few days ago. It was a super yummy end to the day.


As a side note, I also have days where, in my mind, I’ve “ruined” eating for the day because cake was served after lunch or an extra latte was had in the afternoon. Sometimes you feel “off track” by the time dinner arrives and you might be tempted to…
….throw in the towel….


You CAN get it together at the end of the day regardless of what the previous 10 hours have held.

~ PREPARE a nutritionally dense meal that you FEEL GOOD about

~DRINK the magic apple cider vinegar drink *see next post*
(instant pick-me-up and AWESOME detoxifier)

~GIVE yourself a break and a little positive self talk

A new opportunity for ENERGY and HEALTH



The Menu

“When planning for a year, plant corn. When planning for a decade, plant trees. When planning for life, train and educate people.” ~ Chinese Proverb

The HARDEST part of my week, honestly, is planning the menu.

The MOST IMPORTANT part of my week, seriously, is planning the menu.

This is my constant conundrum:   How does one prioritize something so important, when it is such a drag to accomplish?  Ug.

Finding the time to actually SIT DOWN and  THINK about what you might eat three days from now can seem both ridiculous and overwhelming.  This is why you MUST approach this task with…




I know, for those of us that like to:

  • be in charge
  •  maintain control
  • follow the directions
  • and NEVER, under any circumstances, color outside the lines…

…it’s tough to maintain a balanced approach. 

I am not sure that I will ever develop the perfect system or find the most amazing solution that takes away all the fear and chaos. However, I have learned that when I get overwhelmed about what to buy and then prepare, I go back to some of the concepts I discussed on the previous post, “Declaration of Self”.

~LISTEN ~ to the inner voice .

          ~ THINK ~ about how you will feel and what you need to do your LIFE!

               ~ PAY ATTENTION ~ to your emotions

What do you need as fuel this week?

What is going on in your world?

Is there a new recipie you’ve been wanting to try?

Do you need to counter-balance emotional eating with a little added protein?

Have you felt a loss of appetite?  Do you need to plan a special dinner (or even just dessert) with some good friends to connect and talk about what’s on your mind?

Is someone in your family being celebrated with a birthday, good news, etc?  Maybe you want to make a special meal in their honor?

Food is a great connector. 

One of the great concepts I learned from the most amazing nutritionist I have ever worked with (Barb Freeman) is the difference between eating and feeding.

An example of “eating” might be when you are driving and hand a chicken nugget back to the munchkin for fear of a mock 10 meltdown 😉  

“Feeding” is when you thoughtfully partake in a meal and connect with those around youThe food is not the focus, it’s an accessory.  The focus is the connection and sharing that enriches us as human beings.

Personally, whenever I want to disconnect from people, I tend to disconnect from food…or, I disconnect with balance and burry my emotions in ice cream.

My plan of attack on the menu is to

sit down,


write, and


Yes, order 😉 If you have online grocery shopping, DO IT!

I promise you will save money because you are not getting side-tracked every 2 seconds by things you absolutely do not need!  I still go to the store at times, but nothing beats ordering from my list in my jammies at 10 pm.  For me, it’s a total gift.

This is the template I use for my family’s menu:

You will notice that I haven’t completed page 2…I can’t think that far ahead this week!  Sometimes you have to think about the week in sections, and that’s ok!!

I’ve got what I need for now; I will sit down on Friday morning and see what’s on tap for the weekend.  I’m hoping for a date night, so that will mean some good stuff for the sitter, Ella, etc.

This is where flexibility and balance comes in. 

Rather than not do anything, because I don’t know what the weekend holds,

I do something because it’s only Monday and we need to fuel our lives starting now!

Please know that I am not a nutritionist and I am not making any recommendations for anyone.  I am going to see Barb soon, and I would guess her recommendation to me will be to remove the serving sizes attached to the food categories.  Everyone is different.  I left them on for now to give you a guide.

I really try to listen to my body.  Some days I might require an extra snack; some days I may not feel as hungry – I never force myself to eat exactly what I have planned.

You may wonder why my breakfast is always the same…it’s because I hate it.  I prefer black coffee until 10 or 11 am.  Unfortunately, that is not what my body needs.  Therefore, I found something that covers all bases nutritionally, and is easy for me to swallow (literally).  Skipping this meal can make or break my day and how I feel about myself.  I rarely skip it anymore – been there, done that.  So not worth it.

Take this for what it’s worth.  It’s a guide, something that has helped me.

Tracking a meal plan is related to this – I don’t do that too much anymore, but for those of you interested in tracking your intake, I can share a few different tools I have used that have worked well – more on that later 😉

Food is life.  Food is medicine.

Plan it, prepare it, enjoy it!

Bon Apetit!


p.s.  If this post freaks you out, and you have suffered or are suffering from any type of disordered eating, I encourage you to take some time to journal about




See what comes up…

My Declaration of Self

I had intended to share with you my meal plan and shopping list for the week  this past Sunday…

But then life happened.  (REALLY happened).

I got busy, lost focus, was side-tracked, by LIFE.  I did not do a formal meal plan; I ran to the store while doing a quick mental inventory.  I grabbed what I needed and have been carrying on ever since.

There was a time when the lack of planning might have either:

A)  put me in a tailspin (I’ve been expending a lot of calories and need to keep my fuel in check)


B)  would have created nights of restaurants and take out menu’s for my family…which would have led to a tailspin for me 😦


As I go go go through my week, I realize I’ve learned some valuable lessons about my approach to food.  I truly think of it as FUEL ~ ENERGY ~ LIFE.

However, so many of us struggle with it – the media is constantly sending a message of what this or that will do TO you(make you fat, make you thin, shed water, retain water, burn calories as you eat – huh?!)

What about thinking about what your food choices do FOR you

This is my mantra people – it’s how I make every choice, every day

~LISTEN ~ to the inner voice .

          ~ THINK ~ about how you will feel and what you need to do your LIFE!

               ~ PAY ATTENTION ~ to your emotions. 

Food is fuel; it is NOT a therapist!

I have done extensive (non-scientific)  research on this subject as I am a girl that has struggled with eating too much or not enough for more years than I’d like to admit.  I’ve had the opportunity to work with many smart people on this subject.  I’ve read books, consulted nutritionists, tried this, hated that.

In the end, finding peace with food and learning how to FUEL YOUR LIFE, really does come from within.

One of the best books I have read is called “Life Without ED” by Jenni Schaefer.  I read it in 2007 when I was struggling with weight loss after pregnancy.  It inspired me to write my own declaration of self.  I used to read it every day.  I eventually didn’t need to do that.  I hadn’t looked at it in a while, and just pulled it out to include in this post. 

Here it is, circa 2007:

My Declaration of Self

I will love myself today – just as I am.

I love me.

I will show myself love today by nourishing my body and giving it what it needs when it asks for it.

I deserve that!

I will show me I AM ENOUGH by not engaging in negative self-talk.

I can, and I will, rise above the voice that wants to break my spirit.  My spirit will not be broken today because today I choose self-love.

Today, my goal is NOT to be perfect.  Today my goal is better than trying to be perfect.  MY goal is to LOVE the body I HAVE at this VERY MOMENT.

The number on the scale is not important today, however, the love I have in my heart is very important.


Today I choose courage, strength, happines and love.

I will have kindness and campassion for myself and others.

I forgive myself for the past and begin today with NO GREATER LOVE THAN ME.

It still fits, but I realize that I have grown and evolved.  I am going to reflect on it this week, and then take some time to write “Declaration of Self, Part II”.  I’ll share it with you when it is finished 😉 

I invite you to do the same.

One of my favorite quotes is from an Oprah show waaaaay back when – from the days when Dr. Robin was a frequent guest. 

The quote is this:

“Women who radiate self-love and self-acceptance vaccinate our daughters from low self-esteem”

It all begins with you, NOT a shopping list 😉

I will get to the meal plan and the shopping list, I promise you that.

For now, think about your declarationRADIATE love.  You will be amazed at where your path may go. 


I’m vaccinating YOU EVERY SINGLE DAY sweetheart. 

~ keep marching to your own special beat sweet lil angel!

~stay true to you, do what you do~


Finding Balance

It’s been a crazy week full of running around, coordinating family schedules lots of workouts.

I honestly do my best to maintain balanced nutrition (and hydration) during the week…but life happens, meals are skipped, and sometimes (Tuesday)

ARBY’S IS THE ONLY OPTION…well, it served a function – no judging!

This morning I felt like I had reached a fork in the road:

– do I keep going at this pace?

– part of me wants to add another workout today, BUT,

                        after my marathon teaching day yesterday….perhaps a little rest and a little balance might be the best thing?!

– is it fish and veggies for dinner or do I go for the pizza and glass of wine that I really want?


Today I decided to listen to that little voice inside that always knows what is best for you.  Sometimes it is hard to hear, but it is always there if you   ~just listen~

There was a part of me that wanted to take Dee’s amazing spinning class at noon.  But, that would have meant:

– sitter for my daughter instead of a visit with her cousins

– probably short-changing lunch due to being on the go

– more time away from home and everything that needs my attention (i.e. laundry, cats, kids)

– additional tork on my already exhausted and sore body (not to mention irritated vocal chordes)

I had to stop and ask…WHYDee will be there next week – I can plan ahead and arrange my schedule to achieve BALANCE.

You don’t have to do it all at once…FOR REAL!

There was a time in my life when the voice within that was craving balance and attention and home would have easily been overridden by a chance to get to the gym for one more good workout before the weekend – get the calorie burn to prepare for any “damage” that might occur.

There is a better way my friends.

Today I listened to the voice,


I found my joy.

Exhibit A:

My daughter and I took a mini roadtrip to St. Paul to visit our extended family.  The kids played and the mommies had time to chit chat about everything and nothing.


It was absolutely perfect – exactly what both my daughter and I needed. 

I am so happy that I have taken a deep look inside to work on the part of me that gravitates to extremes.

As I go through life, I realize that everything has a price.  It’s up to us to listen to the voice within and spend our days under the sun on this great earth wisely. 

To me, that means


I am reminded of one of my favorite scenes in the movie “Eat, Pray, Love” based on the book by Elizabeth Gilbert.

I’m paraphrasing, but it goes something like this:

*Liz is Julia Roberts’ character*

Liz: I’m in love, I’m having a relationship with my pizza.  You look like you’re breaking up with your pizza.  What’s the matter?

Friend I can’t.

Liz:  What do you mean you can’t?  We are in Napoli, it is your moral imperative to eat and enjoy this pizza!

FriendI want to, but I’ve gained like 10 pounds.  I’ve got this (grabs stomach) ….right here in my tummy, what’s the word for it?

Liz:  A muffin top, I have one too.

FriendI had to unbutton my jeans 5 mins ago just looking at this.

LizLet me ask you a question, in all the years you have ever undressed in front of a gentleman, has he ever asked you to leave?  Has he ever left?


LizBecause he doesn’t care.  He’s in the room with a naked girl, he’s won the lottery.  I’m so tired of saying no and waking up in the morning and recalling      every single thing I ate the day before, counting every calorie I consumed so I know exactly how much self loathing to take into the shower. I’m going for it. I have no interest in being obese, I’m just through with the guilt. So this is what I’m going to do. I’m going to finish this pizza, and then we’re going to go watch the soccer game, and tomorrow we are going to go on a little date and buy ourselves some bigger jeans.

Friend:  (eats pizza)

Liz:  That a girl.

 As we enter the weekend, let’s do this:


Don’t just tell the people you love that you do, show them.  It really is the little things that matter most.  I firmly believe that.

In the interest of full disclosure, I will be teaching my 8am CRT class tomorrow. 😉

**(let’s keep this in perspective, I’m not saying sit on the couch and don’t move and eat as many M&Ms as humanly possible.  seriously?!) 

However, I will be home by 10am ready to embrace my daughter, kiss my husband, and enjoy any little indulgences that come my way.

This weekend, I’m choosing balance.

Until next time,



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