Eating Healthy

December…where “diets” die

December 1, 2015 By Kara 1 Comment

Today we begin the month of December.

With it comes Christmas parties, classroom celebrations, get togethers, homemade baked goodies, and workplace dinners. It’s the season of overindulgence and a common theme of most is “I’ll start again in January”.

And that’s what I used to say, too.

From Thanksgiving Day forward it was pretty much a free-for-all and I ate whatever I wanted to, without restraint. I can remember the few weeks before and after Christmas in 2012 and literally having a mental list of all the different fast food items that I had to be sure to eat before I began my latest “diet” on January 1st. I would eat much more than normal of my favorite treats because I knew after the new year, they would be off limits. I set myself up for failure time and time and time again.

That was also the same year that I only had ONE pair of pants that would fit me on Christmas day.

Christmas of 2012- at my highest weight other than pregnancy

I remember getting ready the night this picture was taken and trying on everything in my closet. I had put on quite a bit of weight over the last few years and not only did I FEEL terrible physically, I also was self conscious about the way that I looked. I was tired, frustrated, and overwhelmed at this constant cycle that I seemed to be stuck in.

In January of 2013, I began the same old diet plans that I had tried before- counting calories, food journaling, looking for low-fat (highly processed) foods. But somewhere along the way, God got a hold of my heart and taught me a whole new way of doing things. (Read more about that here)

If you know that you need to live a healthier lifestyle, don’t get caught in the trap of thinking you can throw in the towel now, binge until January 1st and then start over.

If it’s worth taking care of your health in 2016, then it’s worth taking care of now. You were bought with a price and you are a body on mission! Each day, each moment COUNT!

Do you have to give up all your favorite Christmas treats? NO! But you can choose to only enjoy those you love the most, and in moderation. You can choose to move your body and to try to get enough sleep each night.

Remember some of the basic habits that we have covered over the past year together such as:
Drinking Water
Looking at our food labels to avoid highly processed foods, or foods with a lot of added sugar
Eating Protein with each snack and meal
Moving your body each day
Stopping and asking God how He would have you take care of your body

December is the month where all “diets” go to die. The good part is what we teach here at Wellness Witness is that diets don’t work in the first place. Heart change happens when we ask God how He would have us to take care of our bodies. This leads to lifestyle changes that are SUSTAINABLE for a LIFETIME. No more dieting mentality of off-limit foods and cardio punishment when we overindulge.

Pray and ask God to help you stick to your healthy habits and plan even in the face of the ridiculous amounts of sugar and sweet treats that will be everywhere you turn. Focus on the reason for our celebrations- that Jesus was born and lived a sinless life and because of His sacrifice, we are saved and free and whole.

Make THIS the December when you finally get a hold of this battle- in His name and in His strength. YOU CAN DO THIS.

Praying for you and cheering you on!!!

(And just for a comparison, here is Christmas of 2012 beside Christmas of 2013)

If you’re looking for an At-Home workout option that will speak to your heart AND move your body, check out the programs we have available right now: https://gumroad.com/wellnesswitness .

Getting Back on Track when you REALLY don’t want to

November 30, 2015 By Kara Leave a Comment

Chances are really likely that you enjoyed some delicious (and probably unhealthy) food this past week. Chances are also likely that you’ve started to lose some of your motivation in your healthy living journey.

This was the focus of today’s Monday Morning Motivation Video which you can watch here:

or by clicking on THIS LINK.

I wanted to give you a few strategies and tips for getting BACK ONTO THE WAGON when you’ve fallen off and you’ve lost your motivation to get back on.

This is from my E-Book that I’ve been working on and hope to have ready in early 2016. I believe that it may be the extra boost that you need and to remind you of WHY this all matters.

Do yourself a favor and watch the video above and then read the passage below. Then spend some time in prayer and ask the Lord to remind you of what He has called you to do.

And please join me again tomorrow where we’ll talk about December- the months where diets go to die!

From my E-book:

Commitment: Staying loyal to what you said you were going to do long after the feeling you said it in has left you.

By now, you may be growing weary of making healthy changes. You might be tired of drinking water, tired of making changes that are so very opposite of what you’ve done for the past many years.

It gets hard.

Here’s what you need to do: Go back to your WHY.

Pull out your motivation journal and read through the reasons of why you decided to make this commitment. Remind yourself of what God has been revealing to you along the way. Reflect on the way that you want for things to be one year from now.

There are going to be moments that are harder than others. When you are really struggling, stop and pray. Ask God to help you through. Call a friend. Chew some gum. Go for a walk. Journal. Dance and sing. Brush your teeth. Do whatever you can to stay busy.

GETTING BACK ON THE WAGON

Statistics say that the average person who goes on a “diet” will be OFF of the diet with 59 hours. FIFTY NINE HOURS. Two and a half days. Then they throw in the towel, stuff their faces full of junk until the next week and then they start again. I LIVED this roller coaster for a few years. Maybe you have, too?

The truth is, even though we are not on a “diet” and instead trying to create lifelong change, there are probably going to be times that you blow it. I’m 99.9999% sure, and I’m 100% okay with it.

Each time that we make a poor choice, instead of beating ourselves up over it, let’s use it as a chance to gather new information about ourselves.

Did we restrict our foods/calories too greatly early on in the day that led to an evening binge? Did we get far too little sleep the night before which led to major sugar cravings at the 3 p.m. slump? Did we indulge in too many processed carbs that led to a blood sugar spike and then a drop which left us needing more? Or are we once again using food to cope with feelings that are meant to be taken to the Lord?

When you mess up, there are a few things you must do:

1– Gather Information. Stop and consider what factors could have contributed to your misstep. Now think through how you can handle it differently next time.
2- Don’t beat yourself up. Yes, you maybe blew it. It could be something small like that you chugged a bottle of your favorite soft drink, or maybe you went completely rogue and ate an entire pizza and half gallon of ice cream. It’s okay. It’s done. Your worth isn’t any different than it was before you went off track. Now proceed to step 3.
3- Get back on track. This is CRITICAL. Since we are NOT on a diet, we don’t have to wait until Monday to begin again. You can get right back to taking care of your health the very next time that you eat or drink. Once you master this skill, everything will change for you. You’ll stop living in the two extremes of either being ON a diet or OFF of a diet and instead you’ll start living in a way that is sustainable and enjoyable.

Prayer for Today:
God,
We confess that sometimes it gets hard. Sometimes we want to throw in the towel, throw our hands up in the air, and walk away from the commitments we’ve made. Help us remember, Lord. Help us to press forward even when everything in us wants to turn around. You have called us to a new way of living and although it may be difficult, we know that You wouldn’t lead us anywhere that wasn’t worth going. Remind us, Father, that we are laying down the groundwork for all of our tomorrow’s. Remind us, God, that the way we take care of our body today will affect how well we can serve those around us. And remind us, Lord, that even when we get it wrong, you love us right back to You. Thank you.
Amen.

Easy Meal Idea: Kid Approved- Quesadillas

November 17, 2015 By Kara 2 Comments

It’s Tasty Tuesday!

There are many meals that I fix that my kids just don’t like.
To be honest, sometimes I don’t blame them.

They would much rather have mac and cheese, chicken nuggets, and hot dogs every day than to eat meals like broccoli slaw, green soup, broiled fish with salads, etc.

But- this easy meal idea I’m sharing today is KID APPROVED and relatively healthy. My friend Tina fixed this for us years ago and we LOVED it.

Things you’ll need:
-A pack of low-carb tortillas. We prefer the brand Mission, but there are many options out there. Be warned, some taste MUCH better than others. We tried some really bad ones before we found one we loved.

-Whatever cooked meat you want to use. We used canned chicken this time as it was what we had, but you can use any type meat your family prefers, cooked about any way.
-Desired toppings. We used a little brown rice (can use quinoa instead), black beans, shredded cheese, jalapenos, and topped with salsa and sour cream.

Directions:
Heat up a pan or a griddle. We set our griddle temp to 350.

While this is heating up, assemble your quesadillas. For my kids I use one tortilla each and fold it in half with their toppings of choice inside. For my husband and I, I use two tortillas each and assemble them like a mexican pizza.

I always put cheese as the base layer and a bit as the top layer so that as it cooks it will melt and help hold the quesadilla together when it’s time to flip it over.

(Also, be warned that if you stuff it too full, flipping it without spilling your contents will be next to impossible).

Once you’re ready to cook, use whatever you prefer to grease your pan/griddle. We went with butter this time and then sprinkled down some sea salt.

Add your prepared quesadillas and allow to cook for several minutes. Once the cheese has begun melting, press it together with your spatula, and then it’s time to flip. This can be interesting!

Here’s a peek at the inside while cooking. Be sure both the top and bottom are on there good before you try to flip!

Cook a few minutes on the other side and then you’re all set!

We top ours with salsa, sour cream (or greek yogurt) and lettuce.

Easy, quick, and relatively healthy. Plus, both kids gave it a thumbs up!~

Hope you enjoy!

Discipline…

August 11, 2015 By Kara 2 Comments

Yesterday I posted this picture on my Facebook and Instagram pages.

One of the comments was: “Kara, what’s your secret for getting up early?”

The short answer: Discipline.

The long (true) answer: I don’t like getting up early. Really. I would go as far as to say that I hate it. But I know that I’ve made a commitment to some ladies that I really love and that they are counting on my to show up. I also know that the benefits (more energy, a heart centered on God, increased strength and health) far outweigh the cost (lost sleep).

And then today, I was eating this for lunch:

And someone said, “How do you make yourself eat that instead of fast food?”

The short answer: Discipline

The Long (true) answer: I don’t always like to eat salads. Some days, like today, I didn’t want to. And some days I don’t and choose to eat other things instead (including fast food). But I know that there are people counting on me (my kids, my family, many of you), and I don’t want to let you down. More than that, God’s revealed to me that I need to take care of myself and my health…even on days that I don’t want to, and I don’t want to let HIM down. Also, I know that the benefits (more energy, better health, increased strength, etc.) outweigh the cost (wanting to eat ice cream for supper).

Discipline.

It’s not a new, exciting concept. It’s not a 21 day quick fix plan. It’s not a magic pill or a shake that you can drink each morning for instant results.

But it matters.

And it works.

And each time that I choose to exercise discipline when I need to, it gets easier. Good choices lead to other good choices.

Aannndddd they allow me to make other (Fun!) choices from time to time without guilt or shame.

Just in case you forgot: eating a salad and getting up early to exercise don’t make me ‘GOOD’ just like eating junk food and sleeping all day can’t make me ‘BAD’. God’s already said I’m good and so I don’t have to strive for perfection. NEITHER DO YOU.

Today, instead of looking for the next quick fix, ask God this question: “How can I honor You with my health today?”

He may tell you to drink a glass of water, or to go to bed earlier, or to take a walk after supper. Or maybe He just tells you to back to the whole point of this journey- TO POINT TO HIM.

Friend, you’re off the hook…He will do the work. Our job, to let Him and to exercise DISCIPLINE when it’s needed.

Praying for you and cheering you on!

The #bodyonmission Challenge

June 28, 2015 By Kara 2 Comments

Hey, friends!

I’m back from vacation, well rested and ready to make Summer of 2015 one to remember.

The past week away was good for my heart and for my spirit- God did some speaking and some moving and He’s helping to smooth out some places in my heart that needed it. I’m excited about what all lies ahead and revealing it to you in His timing.

We had a great time at the beach, and although I made some healthy food choices, I also chose to indulge and enjoy a whole lot of treats like this:

And this:


In case you’re wondering, that’s a doughnut with peanut butter filling, chocolate icing, peanut butter drizzle and a Reeses Cup on top. Yes. I’m serious. And I had one on two different occasions this week.

I’ll tell you more about our vacation later, but for now, wanted to fill you in on what I’m going to be doing this week on my social media accounts (Facebook and Instagram)

See, I truly believe that we are all bodies here on mission.

And the things that I put into my body, affect what it can put out in the way of energy, behavior, mood, strength, etc.

And friends, although I LOVED my time with my peanut butter chocolate piece of heaven, I did not love the way I felt physically afterwards. After a week of eating things that I don’t typically eat, and not moving in the ways that I’m used to moving, I was tired, irritable, sore, and bloated.

And since I believe that we are here to be ON MISSION and that my body doesn’t really belong to me but to Him, and that I’m not supposed to be an ornament but an instrument for HIS glory, I know that it’s time to get it back under control.

(If you want to read a blog post that further expands on these thoughts and adds some really beautiful ones, check out fellow Rev Instructor Claire’s post here).

So this week, I’m getting back to being a #bodyonmission and am going to document some of my food choices for you in hopes that it will spur you on to being a #bodyonmission, also.

Normally I hesitate to share with y’all my food choices because I truly believe that we should all be eating in the way that God teaches us to, not in the way that someone else says is THE way to eat. But for this week, I’ll be sharing some snapshots of food choices that I’m eating and my ~~struggle~~ journey to reign in some habits that I need to bring back into submission so that I can live, serve, and move with the energy that I was created to.

Will you join me?
1- Make sure you’re following me on either Facebook or Instagram.
2- Post pictures of your healthy food and use the hashtag #bodyonmission

There’s a good chance I may be giving away some prizes to someone who uses this hashtag really well this week.

We can do this, friends. This isn’t about a bikini bootcamp, or a 5 day detox, or a summer shred- it’s about stewarding our health well for HIS name and for His glory in the way that He leads. It will look different for each of us, but it’s worth pursuing.

Will you join me?

Whole30 Ideas and Recipes

February 20, 2015 By Kara 1 Comment

If you read my earlier post, you
know that I did NOT complete the Whole30. However, for those who are
considering doing your own Whole30 or who are looking for some new ideas, I
wanted to share with you my experience and also some food ideas.

Keep in mind, everyone’s journey will look different. Also, I don’t mind eating
the same foods often, so you’ll notice there isn’t a whole lot of variety.
B= Breakfast
L= Lunch
S= Supper

Day 1:
B- Scrambled eggs with peppers and
onions. Guacamole (yuck!), fresh pineapple and a few pecan halves.

L= Salad plus apple and walnuts. Grilled chicken, half a larabar and almonds.
S= Green beans topped with my meat sauce recipe. Almond butter on a spoon.

Day 2– Beginning to feel tired and had incredible difficulty sleeping.
B= Eggs, Bacon (compliant bacon from WholeFoods), Greenbeans, and pineapple

Snack= Turkey (compliant brand from WholeFoods), pineapple and kiwi

L= Salad with Roasted Turkey breast

S= Grilled steak, roasted sweet potato, asparagus and sautéed onions

Snack 2= dried apples with almond butter

Day 3- More energy today, but feeling frustrated. Really it’s only day 3 ?!?
Experienced a bit of nausea off and on towards the end of the day and felt
angry that we were doing this thing. HEADACHE.
B= eggs, sweet potato, sausage links (compliant from WholeFoods), pineapple

L= Salad with deli turkey

S= Steak, Asparagus, Green beans, baked potato and turnips

Snacks today were half a Larabar Cashew Cookie flavor, dried apples, and raw
cashews

Day 4– Felt great today until about 7 p.m. and then I was TIRED. Headache all
day long today and upset tummy most of the day. Frequent trips to the bathroom.

B= half a banana, half an apple, 3 slices compliant bacon, 1 TB Almond Butter
L= Hamburger Soup Recipe from Pioneer Woman, 1 cutie orange, cashews

S= Grilled Salmon, turnips, green beans, baked potato, sautéed spinach and
almond butter.

Day 5– having some pretty serious “brain fog” today. Finally slept GREAT and am
not as tired. I also have the skin of a 15 year old right now in regards to
pimples. Good times.
B= 2 egg muffins and half a Larabar before my morning workout.
Snack- Cashews and applesauce
L= Salad, grilled chicken, assorted nuts, cutie orange
Snack 2- Apple with almond butter
S= Pot Roast, potatoes, carrots and raw veggies with homemade ranch

Side note here: the recipe below for Ranch dressing is so SO good. Seriously good. I attribute much of the fact that I didn’t really lose much weight during this journey to this one food product. SO stinking good. Use with caution!

Day 6- Energy levels are GOOD today, but temper is not. Short fuse with
everyone. Praying my way through this day.
B- Steak, Asparagus and half a banana
snack- applesauce and assorted nuts
L= Veggie Soup, Turkey breast, and an orange
snack 2- raw veggies and homemade ranch
S= Lettuce wraps with Hamburger, cashews

Day 7– They recommend that you don’t snack while on the Whole30 but I am hungry
all the live long day. I’ve tried increasing my fat and protein and am still
hungry. It may be due to teaching fitness classes in the morning, but hunger is
definitely more than normal. Today I went to bed at 8 p.m.
B= Hamburger left over from the lettuce wraps with green beans and fresh
pineapple.
snack 1- apple with almond butter
L= Hamburger Soup

snack 2- hard boiled egg, veggies and ranch
S= steak, sautéed spinach, small baked potato and grilled veggies

Day 8– Stomach issues returned today but can’t pinpoint what is triggering
this. I had a full, heavy feeling most of the day today, so that was a nice
change from the previous days hunger pains.
B= half a banana, 2 friend eggs, 2 slices bacon, fresh pineapple
snack- half a Larabar
L= Vegetable soup, grilled chicken, a kiwifruit, almond butter
snack 2- cashews, raw veggies
S= Ground Beef with peppers and onions, ranch dressing and green beans all
mixed together.

Day 9-
B= 2 fried eggs, bacon, pineapple
snack 1- applesauce and mixed nuts
L= vegetable soup, chicken breast, kiwifruit
snack 2- larabar (cashew cookie flavor)
S= Almond crusted chicken nuggets, skillet cabbage, and raw veggies with Ranch

Day 10– stomach feels so much better, not as hungry, but afternoon headaches
return. Major cravings today for Skittles J
B= 3 fried eggs, 2 slices compliant bacon, skillet potatoes.
L= Hamburger soup with an orange
snack- veggies with ranch
S= steak kabobs, baked potato, grilled veggies, asparagus, a deviled egg and
fresh strawberries

Day 11– Brain fog has lifted! Feeling like maybe I actually CAN do this!
B= 3 fried eggs, 2 slices bacon, skillet cabbage plus strawberries
snack- dried apples and almond butter
L= Beef roast and veggies, potato and cabbage
S= Chocolate Chili

Day 12– Victory today- I stayed up past 9 p.m.! In fact, I made it all the way
to 10:15!
B= 2 eggs, steak kabob leftovers, and veggies
L= large salad with nuts, chicken breast, orange, nuts and apple
S= a few bits of leftover steak kabobs, a hamburger pattie, baked potato, green
beans and skillet cabbage
snack- nuts and apple

Day 13- Upset tummy back again.
B= Eggs, Bacon, half a banana and pineapple
L= Large salad with buts, chicken breast and a cutie orange
snack- apple and almond butter
S= Pork Chops, asparagus, spinach

Day 14– Hardest day yet. Ready to quit this thing. Feel like every moment I’m
thinking about what I cannot eat. Tired of meal prepping.
B= Eggs, half a hamburger pattie, orange
snack- apple with nuts
L= Salad, grilled chicken, pineapple
snack 2- carrots and ranch
S= steak, potato, spinach, skillet cabbage
BANANA MUFFIN!!!! (FYI: Although this recipe uses only approved ingredients,
the Whole30 folks say that baked goods of any sort are NOT allowed while on the
Whole30.

(From the blog Today’s Letters)

Day 15– Experiencing a lot of tooth pain which I thought might be related to
the amount of steak I’ve been eating, but my friend who is doing this with me
is experiencing the exact same thing. Weird, huh? Also craving oatmeal with
Peanut Butter which is strange because I never eat oatmeal. Ever.
B= eggs, bacon, applesauce
snack- Larabar
L= Hamburger patty, Green Soup, Orange
snack 2- Banana Muffin
S= Chocolate Chili, apple, almond butter

Day 16– Energy is level, cravings are low. Hunger is low.
B= Eggs, bacon, kiwifruit
L= Hamburger, Green Soup, Orange
snack- banana muffin
S= steak, baked potato, green beans, salad

Day 17-
B= banana muffin, eggs
L= Chocolate Chili
Snack- orange and nuts
S= Hamburger, potato, green beans

I stopped journaling at this point as I started realizing where this was
headed.
I eventually ended this after 21 days. Read here for my explanation.

Overall, I would say that I felt better while eating this way ONCE I had
detoxed from it being in my system. As soon as I added back some of the food
groups I experienced headaches, energy crashes, joint pain, and upset stomach.

Here are some pictures of my favorite foods and recipes:

Some Great sites you can visit to gather more info are:
www.whole9life.com/recipes
www.theclothesmakethegirl.com
www.wholelifeeating.com
www.nomnompaleon.com
www.primal-palate.com
www.chowstalker.com/whole30
www.thefoodee.com/tag/whole30

Good luck to you!!!