The Fit You

Love Your Body. Love Your Life

Month: March, 2018

Try, Fail, Try Again – Don’t Give Up at Weightloss

If you’re trying to get fit and lose weight, it can be SO extremely depressing and difficult.  As someone whose body clings to fat as though I’m in a concentration camp (or will be lol), I feel like I can understand the frustration that comes with seeing slower results than people with faster metabolisms.

Fitness, or losing fat and gaining muscle, always depends largely on your diet – not BEING on a certain kind of new, flashy, popular diet, but literally the things you’re eating day in and day out.  The reason why I post so much of our food preps and recipe ideas I’ve created over the years, is because fitness truly is about 80% what you eat, and 20% exercise.

We go to a gym almost daily during the week to lift and do some cardio (sometimes), and there are all types of fit people we see.  Unfortunately, there are also a couple of women we see and have seen since 2015, who have actually gained weight over the 3 years we’ve been there.  While it could be a combination of things (not working out hard or long enough – smart exercise in other words, or bad eating habits or even hormones out of whack, as in hypothyroidism), you always have to look at your diet if this is happening to you.  Even hormonal problems with weight can usually be controlled when you stick to a very strict and proper diet that is tailored to only YOUR specific biological needs.  Sometimes it takes just a visit to the doctor to get tested, but there is usually a solution out there somewhere.

The most important thing though that trainers don’t usually say, probably because they figure you’ll find this to be common sense, is to just simply not give up!

I’m serious!  All of the women that I know who have lost lots and lots of weight through the fitness groups I’m active in, the ones who have been the most successful were the ones who just NEVER GAVE UP.

You will fail!  Fitness, for women whose bodies biologically hold on to fat, is VERY hard.  Even for models who are “naturally thin,” if they stop their very strict eating habits and rigorous exercise routines, they gain weight fairly fast, too.

Everyone fails at times.  Even the most successful, beautiful women I’ve talked to personally who have done bikini competitions (and placed!!!!), even THEY feel like a failure at times in their own personal journeys.  There are ups and downs in life, there are periods of time where you won’t be able to stick to something that works because a major life event happened that you weren’t prepared for (child death, parental death… anything!).  I’ve seen things like this happen, and I’ve seen the women who get back up and keep on going eventually find success.

You’re going to backslide at some point.  It’s just the honest truth.  You need to accept that it will happen so that when it happens, you aren’t mentally derailed and depressed about it.  There was once a woman in a church group I was in who got fairly angry at me when I tried to tell her this and warn her about not expecting success right away.  Her retort was that she was completely backed up with Scriptures and the Holy Spirit and that it was for sure going to work this time.  Even years later when I saw her again, she was still overweight.  But that kind of mentality she insisted upon is a recipe for disaster!  Again, it’s better to humble yourself, realize that you’re only human, and maybe a woman with a propensity to hold onto fat like you’re a dying person lol, and roll with the ups and downs.

What truly matters is persistence and the resolve that you’re not going to let failure make you stop.

I’ve talked to a few trainers now 🙂 they are the most awesome people in  my mind ❤  So encouraging, optimistic and sweet!  But I don’t think they tell people this when they first start out on a journey to try to be fit or lose weight.

You have to be really patient and kind to yourself.  I’ve known quite a few women who came to their journey through hating their bodies as they were – seeing a photo on facebook where it suddenly hits them how far they’ve let themselves go is a big one.  And maybe that is enough motivation to get them through to the end.

But I’ve also seen that it’s good to look at this journey as loving yourself and finally taking care of your body the way you should have been.  Self-hatred may not be the best way longterm, as I know it drives other eating disorders like anorexia as well as over-eating.  Changing the way you think about your body can be so empowering in getting in shape.

And truly loving yourself and valuing yourself shows up by taking care of the only body you have.  If you’re Christian, there’s even a deeper spiritual element to why you need to take good care of your body:

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;”

1 Corinthians 6:19

So keep going.  No matter where you are in your journey… if you have over 100 pounds to lose, or just 10, DO NOT GIVE UP.

Stephanie

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White Chicken Chili Soup

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For some strange reason, around this time of year, I seem to get a urge to have soups again.  Just one really giant crockpot soup seems to hit the spot, and then I’m finally done with “Winter Foods” and can move on LOL 😀

So… this was my fulfillment of that craving.  A beautifully white, healthier version of the full fat and cream White Chili, this version has more protein and less fat, and is packed full of veggies to round out the meal as a “complete” meal for nutrition.

It. Is. SO. Delicious!  And it’s just beautiful!

Even though this version has a lot less fat than the usual one, my husband remarked that it still tasted as though it should be extremely fattening 😀  YES!  Goal met!!!  You know you’ve made a good recipe when it tastes like it should be “bad for you” food 😉

Anyway, here is the recipe below.  And you literally just chop everything, put the raw chicken (sliced/pounded/prepped) at the bottom of your crockpot, add the water and chicken bouillon (or chicken broth), and all the chopped ingredients, spices, give it a stir, and then cook on High for 4 hours, or on Low for 8 hours.

Easy as pie … er… soup!

Ingredients

  • 3-4 pounds chicken breasts
  • 24 oz chicken broth (or water mixed with 2 tbs chicken bouillon)
  • Two 15 oz cans (large) of Great Northern Beans, drained
  • 1 yellow onion diced
  • 1 stalk of cilantro, minced
  • 2 cloves garlic minced
  • 1 very large can of diced tomatoes and chili peppers
  • 2 jalapenos diced
  • 1 very large can of creamed corn (makes it extra creamy since we’re not using real cream)
  • 1 cup plain greek yogurt (OR half and half – usually this is where people add heavy whipping cream, but the yogurt is MUCH healthier and gives it a creamy taste and texture)
  • 1 tbs Cumin
  • 1 tbs Oregano
  • 1 tbs Chili powder
  • 1 tsp Cayenne Pepper

So again, you just literally chop everything, open the canned foods, lay the chicken in strips or pieces on the bottom of your crockpot, fill it up with the water or chicken broth, add the spices and you’re set!

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You DO need to take the chicken out at the end, quickly shred it with two forks in a bowl (super easy because it’s SO tender), and add it back in.

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Add the greek yogurt when you add the chicken back in, whisking it into the chili (or add your half and half).  Then cook on High for 15 minutes more, and you’re done!

It basically cooks itself.

And there you have it.  A much healthier version of the scrumptious White Chicken Chili!

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Stephanie

Decadent Coconut Flour Muffins!

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Oh man, these are SO good!  I’ve been playing around with attempting to bake with coconut flour for a few weeks now, and it’s been quite an adventure with my kids as the taste testers 😀  But… I think I have finally found some recipes for muffins that have us eating them nearly everyday for snacks or breakfast foods.

And the best part???  They are actually pretty good for you!!  They have way less sugar, zero gluten, and are packed full of eggs and protein since coconut flour requires a lot more egg in order to bind like gluten does.

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The FIRST thing that is really important when baking with coconut flour is that you HAVE to use parchment baking cups.  Regular cupcake/muffin cups do not work at all, as the muffins stick way too much, and you’ll end up eating some of the paper LOL (not that we know personally or anything... 😉 ).

The SECOND major caution is that you must store these in an air-tight container in the fridge.  They are so much more moist that they will mold faster if left out.

Also, you’ll notice that the recipes call for more eggs than normal, as well as weird combinations of oils and liquids to balance out the flour.  Follow each recipe to a “T” because they have the correct amounts of liquid-oil-dry ingredients specifically because the coconut flour needs it to be exact.

On the other hand, I found that one of the best things about baking with coconut flour is that you can’t overstir a batter!  How amazing is that!?!  You can mix till your OCD-heart’s content and never worry about having rock hard baked goods 😀

Basic 12-Muffin Recipe

1/2 cup coconut flour (smash out clumps w/ a fork or sift)

1 tsp baking soda

2 tbs butter (melted) OR canola or coconut oil

6 eggs

1 tsp salt

1 tsp vanilla extract

30 drops liquid stevia (or 1/2 cup maple syrup)  *2 tbs sugar is also fine

2 tbs milk (regular or coconut milk)

1 cup of chocolate chips (white and dark, or whatever you prefer) OR blueberries

Combine all wet ingredients in one bowl, then dry in another.  Then slowly add the dry ingredients to the wet, completely mixing in all the coconut flour.  Scoop into parchment cups and bake at 350’F for 15-20 minutes.

Notice that last point is basically whatever you want to add, 1 cup is about perfect.  We made blueberries one week – and they tasted fantastic!  And then this week I made a mixture of white + dark chocolate chip muffins and everyone in the family loved them.

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How wonderful to eat something so decadent and not feel any guilt!  I think the eggs making them so moist makes them feel like you’re eating a really rich treat!

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And now for the other recipe I tried… CHOCOLATE Coconut Flour Muffins with White Chocolate Chips.  Ooooo this one was heavenly!

Chocolate Coconut Flour Muffins (Makes 12) from here

  • ½ cup coconut flour
  • ¼ cup tapioca flour (or regular flour, I used regular)
  • 1 tsp baking soda
  • ½ tsp salt
  • ¼ cup cocoa powder
  • 4 eggs
  • ½ cup coconut oil melted
  • ½ cup maple syrup
  • 2 tsp vanilla extract
  • 1-2 tbsp coconut milk if needed
  • ½ cup dark chocolate chips (or white chocolate chips)

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Mix the wet & dry ingredients separately, then add them in together like in the other recipe.  Then just scoop them into parchment paper cups, pop them in the oven at 375’F for about 15-20 minutes.

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The white chocolate chips made these just taste luxurious.  So elegant and creamy – I am DEFINITELY making these again!

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I’m eating one right now with my morning coffee 😀  Oh the joys of cooking and baking!

Stephanie

Easy & Fast Snacks For Busy Families

 

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Along with our usual meal prep when we’re really trying to focus on eating healthier, I like to have some prepped snacks on hand for when we’re going to be more on the go.

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These can be anything from cubed cheddar and turkey bites, apples slices, cheese and crackers, bags of trail mix, all the way to protein bars!  The key, if you’re making it yourself – which does save so much money – is to slice, cut, or cube right away and section out your portions into ziplock bags or tupperware so that it’s already done and ready to go.   We buy a lot of things in bulk and then make our own little “packages” of servings for convenience.

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And it does make it a million times easier to have your healthy snacks already portioned out like this and ready to take with you!  And it really doesn’t take that much time.  In fact, you’re saving yourself time and money by ensuring you’re not going to be more tempted to reach for a candy bar from a snack machine or fast food when you’ve been stuck out too long.

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I do have to admit that meal prepping and snack prepping were much  harder when I was briefly trying to be a working mom back when our oldest was little.  I did manage to make all our food homemade, including snacks and such, but everything was a lot more rushed and anxious.

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One of the first things I noticed when I began staying home with him was the beauty of slowing down and truly enjoying life.  And MANY of the adventurous baking or cooking that we did together only happened when I was staying home… work took the best of me.

Now that we’re having more children, our family is almost run like a small business, so little things like this, although they take time, are relaxing to do and gives me fulfillment.  It’s the difference of making something beautiful yourself, rather than paying someone else to do it for you – you just feel that much more fulfilled and almost a sense of joy in creating it.

So I hope you try out making your own portioned out snacks this next week.  We do our grocery shopping today, so I already have a list of the things I’m going try 😀

Stephanie