You are What you Eat!

"Let food by they medicine, and medicine be thy food." - Hippocrates

Hello again, old friends! 

I have been actively enjoying my summer vacation and believe me, the memories made are plentiful.  After spending over a week with my parents down in Florida and getting to visit my relatives in Illinois and friends in Minnesota I was both sad to leave, but refreshed upon arriving back in North Dakota.   

This week back home has been comforting.  It was great to be back in my kitchen and sleeping in my own bed.  I decided that upon arriving back home, I would stick to a clean and gluten free diet very strictly this week.  Usually I have a cheat meal or indulge about once a week, but I have realized that the longer I have cut out or cut down on gluten, the harder my body is hit when I do indulge.  I'm starting to realize that my body doesn't like it, and it's not worth it.  Now, if you follow me on Instagram (MrsGates21), you know that when I cook at home, that is generally how I operate anyways, but after a long vacation, my body needed a careful detox.  Most of what I indulged in on vacation was still aligned with my lifestyle, but there were a few slip ups and plenty of beer consumed.  Oh by the way, beer is pretty much gluten water.  I came back from vacation only about a pound heavier than when I left, but felt bloated, tired, and sluggish.  Thankfully, we were very active during our trip with kayaking, walking, running, paddle boarding, and deep sea fishing (yes, that is activity too!).  After six days of clean eating, exercise and no gluten (minus a bite of the hubby's toast), I have lost 1.8 pounds.  That struck me.  1.8 pounds after changing close to NOTHING.  I never knew that gluten impacted me in such a way.  I can live without beer.  I can live without gluten.   Believe me...I do miss bread every now and then.  Especially very dense, whole grain breads.  I am now on the prowl to find the best gluten free bread that I can eat to help during those cravings.  If you know of any you like, please comment and let me know!  

Nutrition is so interesting to me.  Hence why I find myself watching food documentaries and reading endless amount of information relating to how the food we eat impacts our bodies.  I encourage you to do your research on the foods you most commonly eat.  It is enlightening.  Starting last January I decided to clean up my diet.  I have since lost about 20 pounds, many inches, and found a new sense of strength, well-being, and health I never knew I had.  I am in better shape that I was even in high school while I was a three sport athlete.  A quote that struck me and stuck with me was- "You have the power to create your own health, or your own disease."  I will be damned if I create my own heart disease, cancer, obesity, or organ failure.  I will be damned if my poor decisions were to ever impact my children one day in a negative fashion.  Science supports findings on how our diets impact our health.  Modern medicine is supported by prescription drug companies.  I trust doctors.  I believe in their knowledge.  But, I am going to try and prevent ever having to go to their office.  If my doctors miss me, they can find me in the kitchen, in the gym, or in the community using my joy and skills to impact the lives around me. That is a much better use of my time anyways.  :) 

Last night, I craved mac and cheese.  Sooooo, I took gluten free quinoa/rice noodles, cheddar cheese, a little bit of Parmesan, a tbl of Greek yogurt, a splash of almond milk and a head of cauliflower to make a masterpiece.  I topped it with 3 oz of buffalo chicken and half of a sliced avocado.  It must have been good because I'm pretty sure I just drooled on my key board while typing this.  If you are interested in the noodles, I found mine in the organic whole foods section of my local grocery store.  I finished my meal feeling satisfied and happy.  Oh, and desert.  I am one of those people that "needs something sweet," after a good dinner.  For that, I mixed half a cup of plain Greek yogurt with 1/3 a scoop of chocolate flavored soy protein, 1/2 tbl of PB2 with chocolate, and 1 stevia packet.  SO yummy!  Food brings me joy.  There I said it.  :)  

As humans, we only achieve to the level of success or change which we aspire.  Today, I am going to reflect on my ultimate goal.  

My lifestyle will consist of a mostly plant based diet which is also gluten free.  I will live with a healthy diet all the time, rather than a strict, dangerous and calorie reduced diet sometimes.  Most of the meat and fish that I or my family will consume will be either personally hunted/caught, or purchased from a local source.  There is no miracle pill, meal replacement or shake that can correct a poor long term lifestyle. I will remain focused on preventing health problems through healthy living, in order to limit correcting health problems through pills and procedures.  I am what I eat.  I will feed my family and those around me in a way that nourishes their bodies and not just their cravings.  I will find a way to cook healthy and nutritious foods that are delicious and inviting to tables full of friends and family.  I will exercise and train in order to keep my body in optimum shape and health.  My body was given to me in order to move. 

"When in doubt, use nutrition first." - author known.

What is your ultimate goal?  I would love it if you would comment and reflect for yourself.   It is never too late to start a healthy lifestyle.  There is never a question that is not worth asking.  If you are unsure how to start changing to a mostly plant based diet or need recipe ideas, please let me know.  Follow me on Instagram (MrsGates21).  I post almost all plates that I make!  

Have an excellent day!

C. 

Happiness is not a destination, but a direction <3 

Good Morning, everyone!

Today is Saturday, but summer is already playing tricks on me.  I can't keep my days straight!  The last four days have been such a blessing.  Tim and I got to spend his weekend (his weekends aren't always on the weekend) together doing a little housework, and a lot of fun stuff too!  


I love the quote that I posted above because it makes sense.  Just like in my classroom, I try and make sense of things.  When I am told to figure something out, but I can't figure out why it is useful, meaningful, or in general how it makes sense to me, I can't stand it!  Two years ago today, I was waking up for the first time in my new home in North Dakota.  My husband got up and went to work and I was left to get used to the walls that I knew we were going to begin our life together.  The feeling was almost surreal.  It felt like I was waking up in someone else's house...only it was filled with boxes of my belongings.  I was homesick, yet excited.  I was sad, yet forward-thinking.  What a conundrum of emotions!  This quote can really define my experience with moving and the past two years in our new home.  We bought our house and many people said, "it is too small" or you are overpaying for that house.  Well, we moved to oil country and we actually got a good deal on our house (not if we were comparing with other state, but comparing only within this outrageous market).  The small house has given the hubby and I ample time to make memories and mistakes.  Lots of walls and lots of rooms cut down on memories, if you aren't careful.  We don't have that problem.  We have one TV.  If we want to watch TV, we watch it together.  I love that.  The mistakes? Well, we live in an old house.  We put our floor in on our own.  We painted on our own.  There were a number of, "I really hope this looks good..." or "I really hope this is right..."  We are figuring it out on our own.

The best part of figuring out it, has been figuring out how to be happy throughout it all.  Sadness has certainly creeped up on me a number of times, but I continue to remind myself that I need to feel those emotions, address them, and move forward.  There is so much to be happy about and very little that should bring me down. Its okay to lose a few battles and cry a few tears.  In the end, you will win the war if you are capable of loving what you have, sharing what is extra, and smiling through the setbacks. 

On Thursday, I donated blood for the first time.  I have always wanted to, but for some reason something always came up.  The first time I attempted was during my freshman year of college.  I had successfully peer pressured my best friend to go with me.  She was not excited at all, but I had coaxed her into doing it saying it was on my bucket list and needed someone to go with me.  Unfortunately she was interviewed first and the IV had been inserted when I came out of my interview only to tell her that the tattoo I had gotten a few months earlier had made me ineligible.  Whoops!  After she got over feeling a little nausea, we were able to laugh about it.  The past few times I have tried at school ended up being on days that I didn't feel well.  Thursday was a success though.  In 8 minutes I was done and bandaged up.  Eight minutes to potentially save a life?  Why don't we all do this as often as we can.  That is something so simple.  I may not have money, but I suppose I have an extra pint of blood every 3 months ;). 

On Friday, Tim and I ran parts of the Torch Run, which kicks of the Special Olympics that started yesterday.  It was a 15 mile run total, but there is a bus that keeps pace and you can hop on and off when you need a break.  It was pouring rain, but I managed to run 6 miles and Tim ran 10.5.  It felt great, cold and rainy all at the same time.  Once again, I may not have money, but I have a few hours that I can run in the pouring rain to increase awareness for the Special Olympics.  

The things that have made me happy in the past two days have both been directly connected to my health.  Once again, my health and fitness goals have been reaffirmed. As I donated blood, the process went quicker and smoother thanks to the oodles of water I drink a day.  When I ran, I could keep up and keep going.  Years ago, even in my peak of collegiate cheerleading, I couldn't run like that.  It's working.  It's working and the feeling of success is so worth it.  

This week is back to hitting the gym pretty hard.  I gashed up my leg pretty bad at softball last week, but that is healing and if I can run 6 miles, I can squat and lift.  I saw another picture that cracked me up...


This is so true!  Add some weight to your work out and you are going to see great results.  Even if they are light weights to start, do it!  

Trying to transition to clean eating, but taking it slow?  Good for you!  Keep it up- it pays off!  Here is a quick and easy tip.  I used to be a strawberry jelly girl.  Now, I know how much refined sugars go into jelly and it kind of creeps me out... okay, it really creeps me out!  My way around that?  On your toast, put a light spread of peanut butter (we go through too much peanut butter to afford the all natural, so we still get the coffee can of Jif- I just use it lightly :).  On top of the spread, place fresh sliced strawberries and drizzle that with honey.  With the fresh fruit and the natural sugars from both the berries and honey, your belly will be happy!  In a whole wheat tortilla, you can also wrap a banana, fresh berries, PB, honey, and a little cinnamon if you are craving something sweet.  SO tasty :) 

So now the meal plan for today... 

This week, I am going to focus on clean healthy eats with good carbs. 

Breakfast today: 
2/3 oats
1/8 cup of frozen, no sugar added mixed berries 
1 tsp honey
1/8 cup of milk 

I always warm up the frozen berries first, then add them to the oats.  Pour the milk over the oats and berries.  Drizzle the honey over top.  There is no need for any refined or artificial sweeteners.  The berries and natural honey add just enough :) 

Lunch: 
Spinach salad with red onions, strawberries, sliced green apple, Gorgonzola cheese, and balsamic vinegarette.  Usually I would put some bacon pieces on it, but today I am going to go without (I don't feel like cooking the bacon :) 

Tonight:  Clean Chicken Kebobs 

I plan on making kebobs from cubed chicken breasts, that I will marinate with some herbs and brush with olive oil.  On the kebobs, I am going to put pieces of asparagus, mushrooms,  zucchini, and bell peppers.  

I am going to serve this with some steamed broccoli and  quinoa, with rotel mixed into it.  If you haven't tried it yet, this is a great side for people like that like a little heat.  The chili's in the mixture give it just the right kick!  

Desert tonight? 

I have so much rhubarb growing like crazy in my backyard!  Yum!

I am going to be making the Strawberry Rhubarb Crisp recipe from www.thegraciouspantry.com  if you are ever in need of clean eating ideas, that is the place to go!  Don't let the organic ingredients scare you, if you don't have something, google for substitutions.  I don't have many of the obscure clean eating ingredients, as many of them get to be expensive.  I work with what I have.  So tonight, the recipe calls for tapioca starch, but you can substitute corn starch.  I have that, so corn starch it is!  


Take a peek at my instagram - Mrsgates21 or Facebook for photos of this dinner :) 

I also have all sorts of clean eating ideas and workout motivation/routines on my pinterest.   Follow me on there! 

Here is a picture of my grocery list this week :) 




Until next time!

C. 

Sweet Summer- I welcome you!

Good morning, friends, 

I write to you from my humble abode, complete with the pitter patter of dogs walking around, Rachel Ray coaching me through a creamy and delicious recipe that I will soon turn clean, and the smell of a strong cup of coffee.  Of course I won't describe the pile of dishes demanding my attention, or the laundry that could be done.  After all, this blog is about loving life, not dreading to clean.  :)  

One lesson I am so grateful to have learned from my Mom is that cleaning can wait.  When you have company present, or you are enjoying a pleasant moment with your spouse, family, or even just a quiet moment to yourself, leave the cleaning for later.  Last night, I saw one of my very best friends and her daughter depart on her way back to Minnesota.  We had such an amazing visit and I was so sad to see her go.  Needless to say, any cleaning or organizing was put on hold.  I don't care if it would have taken two minutes or 20 minutes, those were minutes that she took out of her busy schedule to visit me and two minutes where I could make memories with her little one.  It is so special to me that she was willing to make Minot, North Dakota her vacation destination for this long weekend.  Of course, Tim is left to hold my hand and try to make me smile when the tears start to fall.  He did a great job with that task.  We walked into the house and he immediately asked if I wanted some chocolate covered popcorn and to snuggle on the couch.  We recently started watching Arrested Development on Netflix, so that provided a few laughs for us.  Oh, and if you scroll to the bottom I will be providing a few of my favorite recipes (as of the late) and chocolate popcorn will be included. 

I have had quite a few people ask me how I have transitioned into a healthier lifestyle and how I have transformed my body.  The introduction to this portion says it all.  I transitioned into a healthier lifestyle.  Fad diets scare me.  Supplements freak me out.  Yo-yo dieting isn't for me.  I tried to take the most natural route into getting my body and health back on track.  I started using www.MyFitnesspal.com and downloaded the app on my phone.  If you haven't used it and are interested is maybe losing a little weight, or just tracking that you are getting a balanced diet, try it!  At first it seems like a lot of work, but the more you use it, the quicker it gets.  I have learned so much about what goes into the foods I eat.  The biggest lesson I have learned, is the way my body feels after I have a day with unhealthy eating decisions.  

The first few months of my transition to cleaner eating required me to be much more strict with myself.  I didn't have cheat days because I had to create a routine and a structure.  I am a creature of habit.  I knew that if I started exercising more and only provided my body healthy options, that my body would crave those things.  It worked!  I take a prenatal vitamin as my only supplement.  My doctor told me that of all vitamins or supplements I could take, that was the best out there.  She told me that instead of overloading with powders, and multiple vitamins that I should focus on taking that once daily vitamin and EATING my vitamins and nutrients.  After reading more about clean eating, I realized I didn't need those other things.  Half of the "healthy" from fruits and vegetables are the fibers that help clean your digestive system, rid your body of toxins and purify organs.  Maybe beyond the exclusion of processed foods, that it is how clean eating gets its name?  

In six months I have lost right around 20 pounds.  I had a few skeptics who asked when I would be done or why I was still trying to get skinnier.  It was important to me to explain myself.  I am not trying to get skinny.  I am trying to get FIT.  I want to have muscle definition.  I want to have strength.  I don't want to deprive my body of anything it needs, but rather provide my body EVERYTHING it needs to function the best way possible.  Even though I have lost about 20 pounds, I have probably gained pounds of muscle.  I see definition in places I have never seen before.  Even after being a three sport athlete in high school and cheering all through college.  The results clean eating and body weight exercise have provided me is unbelievable.  I run a lot.  I do a lot of push ups.  I do a lot of burpees.  I squat until my legs want to give out.  There is nothing easy about this process.  There are no secret potions.  The only tasks on your to-do lists are to hold yourself accountable, eat foods with ingredients you know and are closest to their natural form, indulge from time to time, and make your body move.  I prefer to make myself sweat as often as possible, but movement alone is good enough.  I set goals like a boss, and I achieve goals like a beast.   

My whole body has felt better.  I sleep better.  I wake up easier.  Overall, I am happier.  I have confidence.  I am able to wear clothes that I bought in high school (yes, I have held on to things for a long time!).  When Melinda was here last weekend she told me I didn't need to get any skinnier.  I agree.  But once again, this journey isn't about being skinny.  To me, this journey is about creating a physique that looks strong, healthy, and fit.  I don't have a weight that I want to achieve, but I have muscles that I want to develop and strengthen.

Yes, sometimes I crave a double cheeseburger from McDonald's.  What do I do? I make a cheeseburger on my own grill with sweet potato saucers used as buns (I try and stay away from refined white flour).  Last week my cheat meal was a greasy cheeseburger.  It tasted good, but after eating it, I thought my stomach was going to bust out of my body and search for a new human inhabitant.  It was soooooo mad at me for that decision.  I felt gross.  The taste was not worth it.  My grilled at home cheeseburger was sooooo much better and made me feel good.  What a difference!  

This blog is going to continue more regularly now.  I have had requests from facebook friends especially to start a blog with the food that I make or have made.  Please sign up to follow me, and if I fall off the face of the earth for a few days, have patience.  I am going to try and create a new habit (creature of habit...remember?) and on top of that, this is my  summer.  I may be busy gardening, spending time with friends, sleeping in, cuddling my dogs, working out, or traveling.  That list has me excited for summer :) 

After this long weekend, tomorrow marks first day of summer as a teacher.  It is such a funny feeling.  "Funny" is about the only word to describe it.  Surreal could also be used, but that seems much too serious when describing anticipation and excitement for summer, even on the adult level.  Last summer at this time I was still working at an office job and I was laughing with my co-workers about how I didn't understand how grown-ups were supposed to work during all of the beautiful weather.  Apparently my need to educate and teach is genetically ingrained within me.  I'm not complaining!   

Now, time for a throw back....  I had a wonderful year of teaching.  I was over-the-moon ecstatic when I got the job offer at about this time, last year. I had worked so hard for four years of college and I was watching my hard work and dreams take tangible form.  I had moments throughout this year where I would be walking through the halls and couldn't help but smile because I felt whole.  How great is that feeling?  The feeling that your heart has found its fit and your passion has found its niche.  My little life in Minot, North Dakota developed into something so great.  We moved here two years ago (May 31st to be exact) and I told Tim that we had about two years.  That I wasn't going to be able to stay this far away, for that long.  He actually brought up that proposition a few months ago.  Pretty sure my response surprised him.  It surprised me when I responded with, but I have a job I love, I have friends here that I will miss, and even though travel is expensive, it gives us a reason to go.  I miss my family, my friends, and the trees of Minnesota every single day.  Now you may be thinking, "Trees...trees?  Really Carly?"  It's the truth!  Flat North Dakota has its own beauty, and it took awhile for me to get used to it and really appreciate it, but would love a little bit more coniferous, forestry action in my life. :) Maybe I'll have to plant some more trees in my back yard! ha. The neighbors would LOVE that ;) Who knows if this will be our forever home, but I am ready to feel settled.  After Illinois, Minnesota, College, Student-Teaching,  packing up for ND, and switching jobs- I SO am tired of transitions.  I am ready to feel like I have found a home and this little house has turned into just that.  How blessed were we that we were given an opportunity to explore new places, make new friends, and develop our relationship as husband and wife in a way that we were able to figure things out together and on our own?  Sure, having help would have been great when we were figuring out home ownership, but even our dumbest decisions were our own.  That is something special. 

So, to finish my first blog post of this summer, I provide you with my latest snack obsession, lunch for the day, and dinner for tonight.  I hope you enjoy them as much as I do.  They aren't difficult to make.  Healthy choices aren't difficult to make!  We just have to try :) 

Craving something sweet? 

Chocolate Covered Popcorn

3 tbl of unpopped corn 
1-2 tbl of dark chocolate chips
1/2 cup of mini marshmallows (optional- unclean, but low calorie & a sweet treat/cheat) 
hint of ground coarse sea salt

In an air popper (No oil!), pop the corn kernels.  When the kernels are about half popped, start stirring in your chocolate chips and marshmallows.  With the hot air from the air popper and the hot kernels, the chocolate will begin to melt.  Keep the air popper on while you stir the mixture.  stir until the chocolate has melted and has lightly coated all of the popped corn. 


For Lunch Today? 

1 can of tuna fish in water
Romaine lettuce
Kale
Cherry Tomatoes
1/2 Avocado *optional
Red Onion
Cucumber
Helman's with olive oil mixed with minced garlic and basil to taste

Mix the tuna with mayo mixture.  Place over the fresh bed of greens and vegetables. Simple and yummy.  Also, don't be alarmed.  This may look low carb, but you are getting your carbs from vegetables and fiber.  Carbs help to cleanse your digestive system, allow your brain and body lasting fuel, and slow the absorption of nutrients, which will help regulate blood sugar and reduce cravings.  Sugars and refined white grains are the guys to moderate or stay away from...I moderate, otherwise I go hog wild when I do have sweets around me!


For Dinner Tonight? 

Caprese Grilled Chicken

4 Boneless, Skin-less chicken breasts
Fresh Mozzarella (Part-skim)
1 Plum tomato 
2 tbl Olive Oil
6 tbl Balsamic Vinegar
1/4 c. Fresh Basil
Minced Garlic

*** for the mozzarella, I buy this in the cheese section of the grocery store, not the deli or gourmet cheeses.  Unless you are very particular, There is usually a grocery brand that is fresh and it is half the cost. Every once and a while it is a treat to have the expensive stuff, but after all, we are a young couple...$10 on a ball of cheese just isn't an option!


For the chicken, I always weigh mine to ensure that they ring in at between 3-4 oz.  Some of them are much larger, it overkill when it comes to portions.  Put the balsamic vinegar in a small sauce pan. Bring it to a boil, reduce heat and let it reduce to about half.  Mix olive oil and garlic in a small bowl.  Gently brush the chicken breasts with the mixture.  brush the grill with a little olive oil as well.  Sprinkle a little salt and pepper on the chicken breasts.  Place on the grill for about 5 minutes a side or until the thermometer reads 165 degrees when placed in the thickest part of the chicken breast.  Remove from the grill, top with a slice of fresh mozzarella, tomato, and fresh basil.  Serve beside a small Greek salad.  


Have a great memorial day and remember to be mindful of the men and women who have the ultimate sacrifice for our freedoms.  

God bless! 

C.