Visualization

When I was in grade school one of my teachers told me " if you can see it, you can be it", not in those exact words.  She took me outside before an important Speech and Drama meet and explained that if I felt positive about my performance and could visualize the crowd laughing and enjoying my skit that it would happen.  You know what? Mrs. Brooks was right!  Even at a young age I understood the power of positive thinking and visualization.  Before soccer/softball games I had dreams of our team winning.  As I got older and started my journey into solo sports, I went to bed dreaming of crossing finish lines, not necessarily taking a podium spot.

Fast forward, several decades, and I am doing the same thing.  I am not cut from the competitive cloth which causes me to dream of podiums. So, I DREAM OF FINISH LINES! I enjoy beating myself, my previous times, more than other people.  That could be the reason why I am able to love what I do even if I am not the fastest or the strongest. Beating myself puts a huge smile on my face.

Visualization very simply means to form a mental image of  (something incapable of being viewed or not at that moment visible).  


I believe in the power of visualization.  I believe if you see yourself being successful you will be successful.  I also believe that if I lack self confidence it causes a negative reaction.  How can I expect to complete something if I don't believe I can?  That would be setting myself up for failure, why would I do that?

If you think about what you want, what you want to achieve, try playing it out in your mind.  What do you need physically, emotinally to get there? Once you emmerse yourself in the goal and the idea that you can make it happen, there is no turning back.  You will embark on a joureny and you will not be the same person at the end.  You will be a stronger version of you and ready to take on the next challenge.

I have been using my visualization technique all week as I get ready to ride my bike on 200plus miles of gravel in Kansas this weekend, Sat. June 1st.  Sounds crazy huh?  Well, it is!  I crossed the finish line last year in 19hours.  I have worked my tail off and am expecting a better finishing time.  I am visualizing about 17 hours, that is having a PERFECT day.  I will be happy with anything less then 19hrs though.  I will still have beaten myself and can be happy with that.

What are you going to visualize? A 5k, a 10K, a half marathon, a full marathon?  Remember.... IF you can see it you can be it!

Black Bean Brownies

Don't judge them by the name.  Try them, try them and you will see what a healthy alternative to store boxed brownies can be.  They are quite delicious and no one will know there are black beans in the mix unless you tell them.  Just make two batches, you will regret it if you don't.

Black beans are awesome. They help reduce your blood cholesterol, maintain normal blood sugars, and prevent constipation.  One cup of beans is 227 calories, 15g of protein, 41g carbs, and 15g of fiber.  NOTE:  There is no signifigant difference in nutritional value between canned or dry beans.  However, the sodium content is higher in the canned beans due to salt added during cooking and processing.

I got this recipe here.  Check the blog out while you are there. I made a couple substitutions. I used half sugar/half honey and used butter instead of the vegetable oil.  If you are in the mood to experiment... try adding a banana or peanut butter. I used a blender, it was quick and easy.

Extra chips added to the mix

Would love to hear your feedback.  My kids love them, they have no idea I used black beans. Enjoy!

Prep time

5 mins

Cook time

25 mins

Total

30 mins

 

Type: Dessert

Serves: 9

Ingredients

• 1 can black beans, rinsed and drained (15½ oz)
• 2 eggs
• 3 tbsp vegetable oil
• ½ cup granulated sugar
• ¼ cup and 1 tbsp cocoa powder
• 1 tsp baking powder
• ⅛ tsp salt
• 1 tsp vanilla
• Semi-sweet chocolate chips for topping (optional)

Instructions

1. Preheat oven to 350 degrees F.
2. Add all ingredients to a blender and blend on low until all ingredients are well blended (there should not be any whole black beans in the batter!).
3. Lightly grease an 8×8 baking dish and pour batter inside.
4. Top with chocolate chips or nuts if desired.
5. Bake for 25 minutes, until toothpick comes out clean after inserting in the center.
6. Cool for 30 minutes before cutting and serving (otherwise they will fall apart).

Makes 9 brownies

Let's Juice

My husband gave me a $100 Amazon gift card back in March.  I wanted to invest in my health and purchase a juicer but dreaded buying another kitchen counter appliance. I started researching different juicers and found that juicers are expensive, I could spend $50 to $400 plus. The more expensive models would accept fruits and veggies whole, rinds, seeds, core and all.  It's overwhelming to read through all of the details and compare them against one another. As I dug a little deeper I found that some juicers have extra attachments, are hard to clean, have a lot of parts, do not juice leafy greens, are loud, and take up a lot of counter space.  I didn't want to get stuck with one of those.

Invest in a good knife, peeler, and cutting board.  Cool glass optional.

I settled on the Breville BJE200XL as my favorite.  The price was right ($99.95) and it was said to be easy to clean and was compact.  I read through a zillion reviews and then decided to take it to FaceBook.   I asked my FB friends what juicer they had and it turns out that four of them had this exact juicer. I asked them the following questions.  Does it juice leafy greens?  Is it easy to clean/operate?  Is it really compact? Does it work well with beets/carrots? Do you like it?

Small enough to fit under my cabinets

All four friends gave it the thumbs up so I ordered one that night.  While I waited for the juicer to arrive I read as much as I could about juicing veggies and fruits.  There is a ton of information on the internet and many books with recipes.  The more I read the more confused and overwhelmed I felt.  What was I getting myself into?

My Breville arrived just three days later.  I am a vegetarian  and already had a refrigerator filled with fruits and veggies. Excited I removed it from the box, washed the parts and plugged it in. ( I love the end of the plug, it has a finger-hole so you can safely plug in or unplug if your hands are wet) I started to follow a recipe and had to abandon it when I realized I was out of celery.  No worries, the juice was fine without it.  The next day I went to stock up on more veggies and bought extra celery.

Honestly, I have followed very few recipes.  I throw in what I have on hand or leftovers, for instance a small handful of peppers, a few grapes or a lone orange/apple rolling around in the drawer.  I don't think you can go wrong just throwing in what you have, but there are certain recipes you can follow if you have a special need... say cancer prevention, migraine headaches, low energy, or heart disease.  I did not want to stress about following recipes so I experimented with fruits and veggies I liked. So far, I haven't made a bad juice yet.

Only FOUR pieces to clean, minus the pitcher.  You can use a glass instead.

My favorite items to juice are Kale, carrots, oranges, spinach, apples, and beets. I also use peppers, grapes, strawberries, and blackberries if they are available... my kiddos usually gobble those up very quickly. I may have a problem though... I am addicted to beets. I have them nearly every day and I get nervous if I am out. ( I will definitely be growing them this year )

Since purchasing the juicer I have juiced nearly every day.  My kids have tried some of my concoctions and liked them but said they would rather just eat their veggies/fruits than drink them.  Either way it's a win!  I am very impressed with the Breville and would highly recommend it if you are in the market for a juicer.  The machine is quieter than most, compact, quick and easy to clean, and works very well.  I have had zero issues.



Start with clean hands.
Wash your veggies and fruits.
Cut and peel if necessary.

Kale, beet greens, celery,beets,carrots,one green and red apple

All blended up

Finished product. YUM!

Depending on what you juice you will have pulp left over.  You can sneak it into muffins, soups, pastas or stews. Feeling adventurous, add it to cream cheese - mix in some herbs or garlic- and spread it on tortillas or toast.  I have chosen to freeze mine and add it to my garden.  The soil will absorb it and help my plants grow beautifully.  Use your pulp wisely, don't let it go to waste.

Frozen pulp

   




If you have any questions please leave a comment.

Happy Juicing!
Wendy

Homemade Detergent

I will jump through hoops of fire if it will save money.  I will stretch a dollar as far as it will go by using coupons and buying items when they are on sale.  One item I stopped buying is laundry detergent. I started making my own in Oct of 2012.  As I see it, I will never purchase it again.

My mother in law gifted me a jug of her "homemade blend" to try after a recent visit.  I used it and had to admit that I was very impressed.  Curious, I googled 'homemade laundry detergent' and found there to be many recipes and variations to choose from.  I decided on the recipe below as it was the quickest.  Basically the time it takes to boil water. 

Boil 5 cups of water

Add:

4TBsp Arm and Hammer Super Washing Soda

4 TBsp Borax

4 TBsp Dawn dish detergent

If you need a more powerful detergent you can add 1 TBsp more of each ingredient to the same amount of water.

Place ingredients in heat safe bowl and dissolve borax and washing soda with boiling water.  Add 5 cups of COLD water. Add the Dawn now.  Make sure it cools completely before placing it in the storage container. Don't buy a special container, reuse one from your previous detergent purchase.  Put on the lid and shake. Done.

 My mother in laws' recipe was similar except she used about 1/2 of a  Fels Neptha bar instead of the Dawn.  You grate the bar up and melt it in with the other ingredients. It smelled so good, not like a manufactured fragrance.  The smell is just clean.  I usually keep a bar of this handy as it is quite an inexpensive yet highly effective laundry necessity.  The Fels Neptha is quite a steal about $1.50 a bar. This bar has gotten out grass, oil, and blood stains.  I soaked a white cycling jersey in it and the results were fantastic. The stains came out and my dirty, dingy jersey was white again.  

 This concoction works!  And it smells good.  We are six months in on our supply and I have half of each box left, which leads me to think I will get a solid year out of them. The Borax and Washing Soda run about $4 each.  I buy Dawn at Walgreens when it is on sale for $1.  

Spending $9 on detergent instead of $9 a month = $99 savings a year.

March Inspiration " Amy McGhee "

January 2002

I met Amy at the Club Fitness in Wentzville, Missouri in late 2012. I overheard someone mention that she had lost 100 pounds!   Now that's a story I wanted to hear.  I introduced myself and found her eager to share and willing to let me write it.  Amy's story is about having the courage to believe in yourself, believe you deserve better, then being brave and going after it. Thank you Amy for sharing your journey with me and allowing me to put it out there.  You are going to inspire so many people.

Amy stands 5 foot 3 inches tall and at her heaviest weighed 224 pounds.  Her clothes were size 18/20.  She emailed me her "before" pictures, I knew the hard work she had to do in order to achieve such a transformation.

January 2004

As her story unfolded, I sat and nodded my head.  I have heard this story before, I lived it.  Like many women/men, Amy was so busy helping everyone else she could not help herself.  She made other peoples emergencies her own.  She took on their problems which shifted the focus from her own life. Amy stopped putting AMY on her "to do" list.  As a result, she lost herself and in the process became obese, which added to her stresses.  She was miserable and desperately wanted to turn things around.

 Amy McGhee is the youngest of three, born and raised in Colorado and came to Missouri in 2006 with her husband and young son. She left behind friends and family. Food was comforting and helped her cope.  Food also kept her company late at night while her husband was travelling for business.


Amy admitted she has struggled with her weight and her "relationship with food" her whole life. She could never seem to get a handle on it. She would workout, mostly in-home Dvd's like P90X and Insanity, but was negating the results by eating poorly. Her weight yo-yoed up and down for many years.

In 2007 she started attending Weight Watchers meetings.  She acknowledged that portion control was a huge issue and she wanted help with it.  Through personal and web based interacton she learned how to control her portions. The scale started to go down.  And then... she got pregnant.  She was mindful of what she ate and her protion size so she did not gain as much weight during her pregnancy.  In April of 2008, her daughter was born.  Amy gave herself  ONE year to get it together and lose the weight.  With a smile, she told me it only took her 10 months to reach her goal. "Goals are dreams with dealines attached".

November 2012

May 2012

 Amy had to learn how to control her portions and deal with her emotions, instead of feeding them, if she was going to be successful. " Being aware of the benefits that eating healthy and exercise does for my mental and physical well being", is what keeps her motivated.  Amy went from 224 pounds to a healthy 135!  She now wears a size 4/6!  She lost a total of 95 pounds!

Look at those arms! 

In 2012 she started working with a personal trainer and loved the results she was seeing. Time progressed and she found her calling.  Amy recently completed the fitness trainer program at MO college with a 4.0, perfect attendance, and on the president's list.   She is currently looking for the perfect place to use her newly acquired NASM certification.


Amy's Advice
Do it for yourself
Start small and be aware of small victories
Don't focus in the number
Make smart and attainable goals.


Amy does not regret any of the changes she has made in her life.  She was very honest in saying " the hardest thing for me, and still is, my relationship with food.  Some days are easier than others but I still rely on it for comfort.  I will continue to work towards realizing it is to fuel my body not resolve a problem."

Amy is currently signed up to Master the Met and has a goal to beat 7 minutes and 31 seconds for 42 flights of stairs.  She is also thinking of running a half marathon in 2014.  Don't worry, I will be keeping an eye on her and will update you on how she is doing.

Healthy Valentines

It's been estimated that the average American man will spend approximately $131 dollars --women slightly less-- on Valentines Day.  I am not a fan of flowers or stuffed animals. Furthermore, my husband knows better than to hand me chocolate in obnoxious quantities.  What's a guy/gal supposed to get their healthy, active sweetheart?

With the big day closing in I wanted to urge you to use your money wisely and show your support at the same time. When your significant other is working their tail off to get healthy and be fit it just doesn't make sense to gift them an enormous box of  garbage containing thousands of calories or take them out to a ridiculously expensive restaurant that serves rich/fattening food.  Don't do it! Beyond sending the wrong message you will negate what they are trying to accomplish.

Thanks, but no thanks

 What's your valentine into?  What gift would help motivate them?  Help them get closer to their goal? Or, reward them for reaching a goal?

 Hooked on a runner/walker? They should change their shoes after roughly 500 miles. Since shoes are hard to buy for someone else, I suggest a gift certificate from their local  running store.   Buy an awesome pair of wool socks and slip the certificate inside them.  A new runner could ask questions while buying their shoes and take advantage of the knowledgeable trained staff.  A Road-Id is also a great idea if they run/walk alone.  Accidents happen, it's smart to be prepared.

Will pink make her faster?

Don't leave home without it

 Love a cyclist?  They are super easy to buy for.  We tend to go through a lot of tires, tubes, Co2 cartridges and hand-warmers.  Gift certificates to their favorite bike shop could replace worn gear or invest in a pair of  winter cycling tights or gloves. There is no such thing as cold weather if you have the right gear to deal with it.

Pearl Izumi makes great stuff

Know someone who likes to play outdoors in the dark? Keep them safe and buy them a reflective vest that glows in the dark.  I received one, instead of the usual t-shirt, at a race in 2011. I wear it always!  A new headlamp complete with batteries would be good choices too.  It helps tremendously if you can see in the dark and also alerts others that you are out there.

HI-VIZ  Vests

 Still not sure.... a massage or a few sessions with a personal trainer might work.  Hey, you could also buy yourself some personal training and a massage while you are at it.  Getting healthy as a couple can be fun.  Plus, it's easier with a buddy.

Another thought: Spend time rather than $$ on your relationship.  A hike in the woods or a walk hand in hand around the neighborhood = priceless.

Have a healthy and Happy Valentines Day.
Wendy

February Inspiration **** Traci Berry

Empowered!

I love to hear about weight loss success stories.  I want to know EVERYTHING about the journey. Losing weight is not easy.  There are good times and bad times.  Life doesn't stop just because you need to lose weight. You have to make it work. Meet Traci, she made it work.

Tena and Traci (Aug '11) 

I met Traci about 5 years ago.  She was in her early 40's, stood 5 foot 4, and weighed 190 pounds.  We saw each other at bike races and chatted about our kids and,of course, riding bikes. I had not seen her for a while and almost walked right past her last year.  She had lost 50 pounds and looked amazing. I wanted to know every detail and asked Traci if I could write about her journey. She answered all my questions.   Prepare to be inspired.

Traci started gaining weight when she went off to college.  She began eating chips/dips, junk food, fast food, and drinking beer.  Upon leaving college she yo-yo dieted, tried Weight Watcher's and Nutri-System, Slim-Fast, got married and gave birth to three boys. She just couldn't shed the weight.

Traci and her boys

  In 2011 she had an eye opening experience while doing a research study for women having a high BMI.  Unfortunately Traci fit the bill and participated in the study. Her measurements were taken and then she had to perform some fitness tests.  She absolutely crushed the tests and remembers the tech saying " she was amazed that a person of (her) size could complete those tasks so easily".  The tech was a friend of hers,Traci knew she was not trying to be mean.  However, it did get her thinking "about others seeing me as fat". 

Traci had  finally realized she needed to take care of herself, especially if she wanted to be around for her boys.  She had lost her father to heart disease when he was only 38!  She was becoming a prime candidate herself and needed to turn things around.  She already knew that the 'diets ' she tried were not going to work.  So, Traci changed her lifestyle.  She does not eat out, watches her portions, and keeps healthy snacks on hand so she won't make poor food choices.  She started using a food tracker app on her IPhone.  Recording every bite, even a StarBurst fruit chew. She likes the accountability and says it keeps her on track.  Calories in, calories out.   Traci said her diet is " a healthy mix of proteins with vegetables and healthy grains".  When she wants something sweet she reaches for an apple or banana. Instead of chips she enjoys popcorn.  

Summer 2012

Traci has always been a cyclist.  "Before actively losing weight, I would ride when I could", she said.  Now she has the energy to ride any time she wants.   She commutes to and from work, 24 miles round trip, three to four days a week.  Traci's passion is mountain biking however, she need something to do on days she didn't ride.   She began hiking in the woods and walking fast around her neighborhood.  Just recently she has graduated to running. Don't tell anyone.... she has her eyes set on a half-marathon ( in the future)   

Traci told me she had an incredible support system.  " My boys and Tena have been extremely supportive...... (Tena)  reminds me regularly everyday that if I made bad choices that tomorrow is another day......It's a lifestyle NOT a diet".  

Before and after

Traci's Advice

Always read food labels

Be mindful of portion size

Listen to your body

Be prepared with healthy snacks

Up physical activity

Continue to learn about proper nutrition