Healthy Food Staples

Healthy Food Staples

Apples

Bananas

Berries

Oats

Egg whites

Eggs

Chicken (boneless skinless, occasionally thighs)

Sausage (sometimes)

Lentils

Beans (canned)

Carrots

Celery

Greens (escarole, kale, etc)

Potatoes (yams or red)

Homemade pb (I just grind peanuts in my vitamix)

Tomatoes

Corn

Avocado

Citrus

Any veggie is a good veggie!

Ground turkey

Homemade granola (great snack)

Honey

Pure maple syrup

Raisins

Couscous

Unsweetened coconut milk

Barley

Quinoa

Brown rice

Nuts/seeds

A gallon of water a day (a use a refillable jug)

Herbal tea

Pea protein powder (I have allergies and pea has been the best for me)

I keep processed food to a minimum. I look at Pinterest for healthy recipes. I try and buy veggies and fruit I can use for various meals.

The Fitness Monster

I haven't written a blog post in so long, but I had to get some thoughts out regarding fitness.

One could say that society is bombarded with fitness from every angle. Fitness is a broad term that could be broken down into details such as body image, aesthetics, health, weight-loss, nutrition, etc. 

The weight-loss/fitness industry is flooded with various methods to assist in this process, such as pills, wraps, shakes, subscriptions, supplements, and even as far as performance enhancing drugs. It is extremely vital to take care of one's own body and mind, and a conscious decision must be made to strive for health. 

Although health is so important, it has warped into some kind of monster. Aesthetics are the primary focus: lose 10 pounds in just a couple weeks, get more firm and toned, build muscle and shed fat. You get the idea. We are told that months and years of unhealthy ways can be fixed in just a few days. That is simply just not true. Both healthy and unhealthy behaviors are learned over time, so to change those behaviors, it takes consistent decisions, over time, in order for those behaviors to transform. It is not a straight arrow, either; there will be times when it feels easy and times when it seems impossible. There will be times when you "fall off the wagon" and sink back into old ways, but it is up to you, and you alone, to bring yourself back to reality and your goals.

Now I'm not just talking about the body; this also applies to the mind. Society tends to focus so much on the body and leave the mind in the back seat. Physical health is taken more seriously than mental health. However, what is the body without the mind? The mind is the key to life, and it deserves much more respect. 

Therefore, if you wish to change, you must start with your mind. To be healthy is not only aesthetics: a healthy mind will lead to a healthy body. To change behaviors is no easy task, but it is possible with dedication and time. Unhealthy habits were not learned overnight and they cannot be unlearned overnight, either; it takes months and even years to change. But remember: small changes over time add up to big changes. You just have to believe every day that you are worth it.

My fitness journey has been a long, bumpy road, and I am still on that road. I have lost almost 250 pounds and kept it off for over a decade. I changed my entire lifestyle, which is something that takes a lot of will power and self care. You have to care and love yourself, and in turn, you will slowly transition from unhealthy behaviors to healthy behaviors. However, my mindset did not change over night; like I have said countless times, it takes time to change behaviors. You don't need fancy plans or shakes or pills or wraps; you just need discipline, dedication, self control and self love. You need to move your body for at least 30 minutes a day. You need to make healthy food choices and nourish your body with whole foods. If you don't care about yourself, you will never care about your body or mind. 

My goal is not to make money off of people. I want to help people and shed light on what I have learned via my life experiences. There is no big secret to fitness: you just have to want it bad enough to make it your reality. Each day is a chance to get you to where you want to be. It is not so much the destination, but the journey. You have to enjoy the ride--the ups and downs--the good times and the bad. 

I wish obesity didn't even exist; there is no reason for people to get to that level. I am asked many times if I regret getting gastric bypass. At the time, I needed it to save my life. I didn't have the mental strength then that I do now. However, I have complications and hard days due to the bypass, so if I could undo it, I would. WLS is just a tool; it shouldn't be viewed as a miracle cure. You must not only transform your body, but your mind. You have to mentally transform. That is why I am so passionate about mental health because it is such a vital element in our behavior. 

I wish I could help everyone--I know what it is like because I have lived it. But my best advice would be that in order to change you have to really WANT to change; it is as simple as that. It won't happen overnight and it won't be easy, but if you truly are dedicated to transforming, you will succeed. 

Chocolate Oats

Chocolate for breakfast? Hell yes! You know that I eat oats every day, and today I was in the mood for some chocolate. There is no such thing as the wrong time for chocolate!! This is just like my regular porridge oats, but I add a tablespoon of cocoa powder during cooking. The exact recipe is as follows:

THE STUFF:

1/2 cup porridge oats (I can't find porridge oats in stores so I buy mine online in bulk off Amazon)

1 3/4 cups water

1 tablespoon chia seeds

1 tablespoon unsweetened cocoa powder

1 banana, sliced

2 strawberries, sliced 

5 raspberries, halved 

6-8 blueberries 

THE METHOD:

1. Add the water, chia seeds, and porridge oats to a small pot on medium high heat. Bring to a boil and reduce to a simmer, whisking constantly. Add the cocoa powder and cook to desired consistency. Pour into a serving bowl and set aside.

2. Slice the fruit and arange on top of your oats. Make it pretty! 

3. DEVOUR! 

You can top your oats with any fruits you like! I don't like things very sweet, but you can add a natural sweetener, like honey, if you prefer! 

Enjoy!

Have A Nice Day!

Have a nice day! Kick ass! Make yourself. You are AWESOME, so make the best of this beautiful day and gift of LIFE!

Steel Cut Oats

I was in the mood for steelcut oats today. They take a little longer to prepare but are worth it and perfect for a lazy Sunday fun day! I topped mine with bananas, berries, and You Fresh Naturals Cinnamon Roll coconut butter! 

THE STUFF:

1/4 cup (1 serving) of steel cut oats

1 cup water

1 banana, sliced

3 strawberries, sliced 

10 blueberries 

4 raspberries, halved 

THE METHOD:

1. Add water to small saucepan and bring to a boil. Slowly sprinkle in steel cut oats and cook for 5 minutes on medium high heat, until slightly thickened.

2. Reduce to a simmer on low heat and cook for 20 minutes or Yurok desired consistency is reached.

3. Top with banana slices, berries and coconut butter. You can top with any fruits you like! 

4. Devour and enjoy!

If I Can Anyone Can

I want other people to know they are also able to reach for the things they never thought were possible. 

I am not here for followers, I am here to make leaders. I am not here to show off or boast, I am here to teach you how to inspire yourself. I am not here for likes, I am here to love. I am here to tell you that I know how it feels. I am here to tell you that you are not alone. I have been there. If I can anyone can. I want to make obesity a distant memory, not just for me, but for all of us. I want to stress the importance of positive thinking and how vital it is that you love yourself unconditionally. 

The before and after photo I posted of myself yesterday is a 13 year and 245 pound difference. In my before photo, I was 18 years old. Eighteen years of bad eating, being inactive, and of hating myself. Eighteen years of bullying and feeling like a monster, all built up. Eighteen years of using food as comfort. Each year I would get worse and worse. I was 400 pounds and eating myself into a coffin. Doctors feared for my life. I was out of control.

Shortly after my before picture, I had gastric bypass surgery at 19 years old. I got down to around 190-200 pounds, but even after having gastric bypass surgery, I was still unhealthy for over a decade. I wasn't able to eat as much food anymore. How else was I going to comfort myself now? I jumped from addiction to addiction and hurt myself in many self-inflictive, abusive ways. I would hurt myself so much. I was still out of control.

Around the start of 2013, my boyfriend, now fiancé, told me: "Not only are you hurting yourself, you are hurting me. It hurts me so damn much to see someone that I love hurt themselves the way you hurt yourself." I hated myself so much and was wholeheartedly convinced that I was unlovable. I hated myself and was so focused on hurting myself in unhealthy ways, I wasn't seeing that I was hurting the people that loved me so much and who I loved. I realized not only was I hurting myself, I was hurting everyone in my life. I failed to see that my self inflicted pain was causing so much pain around me, and I was refusing to love myself and accept that I was loveable. If I wasn't even able to love myself, how could I believe anyone could actually like me, let alone love me?  

I finally started to realize I needed to make a lifestyle change. I needed to focus on nurturing, not hurting, my body AND mind. I started to eat clean and cook my own meals by reducing/omitting pre made, processed food. Cooking takes a little more time, but it is worth it. Plus I think it is really fun to experiment in the kitchen. 

I am not perfect (none of us are) and perfection should not be strived for. I stopped beating myself up for slip ups. I make them, they happen, and you just gotta move on and keep going. Indulgences are vital and part of the program. Saying I will never eat cake or ice cream again is just unrealistic. I don't compete nor feel the need to be super strict. Maybe I will one day. But indulgences in moderation are key. It is about having indulges in moderation, not as habit. 

However, there are some things I omit from my diet. I don't use artificial sweeteners, drink alcohol in excess, eat fast food, drink soda, or eat chemical ridden food. That kind of processed junk is what I try and avoid, since I firmly believe low quality food like that lead me to morbid obesity. Reading labels is so vital and needs to become a healthy habit. I know it's time consuming, but you have to really think about what you are putting into your body. 

In addition to getting my eating under control, I started making exercise a regular habit, not something I dreaded. I started slow with running with frequent walking breaks. Looking back, I would get so frustrated I couldn't run past more than a few houses before having to stop and walk. I was expecting myself to run miles after never running in my life. Each time I would go a little further, push myself a little harder. "I will stop at the next mailbox for a few seconds. Just a little bit further this time." MENTAL STRENGTH. I eventually evolved to running miles and my first half marathon (13.1 miles!) was in the winter of 2013. 

What really transformed my body was heavy lifting. I started to do bodyweight/strength circuit training workouts at home with my own body and a few sets of dumbbells. I would look online for moves and bust my ass for 40 minutes. I would still run, but only 1-2x a week, while lifting 3-4x a week. Exercise is essential for the body and mind. I have been through many mental struggles, and working out always makes me feel uplifted. Once you make exercise part of your routine and start eating better, you will look better, sleep better, and most importantly, feel better. You have to know you are a temple of greatness and that you don't want to fill your body with bad food. Eat clean for the most part, exercise, and drink lots of water. Water is the best thing for you. 

Most importantly, I stopped hating myself and started to love myself. Thinking bad about yourself and hating yourself will only lead to a dark path. That's why the mental part is so important, but it is the part many fail to recognize. You have to love yourself. Even after having medically necessary excess skin removal surgery, I still have stretch marks, and of course scars. My body isn't perfect, but my flaws are beautiful. I love every scar; they show all that I have been through. For so many years I was focused on the aesthetic part. But that's just a perk. This is about transitioning out of old unhealthy habits and making new healthy ones. This is about having a healthy body AND mind. You should not compare yourself to anyone except the person you were yesterday. Social media is fantastic support, but PLEASE don't compare yourself to strangers on the Internet. Just do YOU, focus on YOU and your dreams, not everyone else and their stuff. This is YOUR story and YOUR journey. You gotta look in the mirror and see someone you love. Fight for YOURSELF. If it's not fought for it's not believed in! You can and you will. Believe it! 

If I was healthy and active from the start, I wouldn't have gotten so out of control. If I started exercise and clean eating earlier, I would have saved a lot of time. But you live and you learn. Everything happens for a reason. I am here to tell you that there is no time to waste. The time is now. Just start. Push aside the negative feelings about yourself. Push aside the self-doubt. Tell yourself that you are stronger and that you're going to build your body stronger regardless of what anyone thinks (including yourself). If you start now, imagine where you will be in a few months. The time will pass anyway. Make your dreams your reality.

I have every faith that anyone can have a fit and healthy life, but it's ones own mind that needs convincing. I believe in you. You just have to believe in yourself! It is as easy as that. It's your mind you need to convince. For years I wished I could be fit and never gave myself the chance. You can become your wildest dreams, you just have to believe you're worth it. I finally stopped wishing and just started to do something about it!! Things will only change if WE do.

Never Give Up

Never let anyone tell you that you can't become your wildest dreams. The only person you need to convince? Yourself. There are no excuses. There are no shortcuts in wonderland. Patience is vital and needs to be understood, that's why it is a virtue. I'm not here telling you it's going to be quick and easy. That's just not how it works. Part of me is in such awe to see how much I have changed, that's why I was compelled to make this post. If I have learned anything from my journey of changes, it is that my mind is the only thing that needs convincing. You are what you think you are. For years I thought of myself as undeserving. Bullshit. We are all deserving. You want something? You go out and you get it. Never give up. Time to get real.