8 Tips to Launch a Lifestyle Shift of Fitness & Nutrition

Find a comfortable and
supportive shoe that
fits your fitness regime!

If you are considering making a lifestyle shift with fitness and nutrition to effect your health, I do have a few of suggestions from my experience...

1. The first 2 weeks of your new fitness and nutrition lifestyle will be the hardest.
2. If you can swing it -OR- if your health insurance covers a yearly wellness exam, DO IT! You'll have a good base of numbers to launch forward. Find out cholesterol, weight (ugh), blood pressure, thyroid (TSH) levels, then, you'll know what type of nutrition to pursue. Don't be too overwhelmed if your physician suggests meds to control these areas. Typically they opt for fitness and nutrition as their first prescription.
3. Find a fitness regime that makes you smile -after the first 2 weeks of fatigue and muscle soreness- and STICK TO IT! Consistency is the key! The cheapest is walking or running. I love Zumba! Known as "The Angry Runner," I am intentionally trying to smile for a couple of seconds during each run.
4. If there's a nutrition change, the hardest parts are (1) not giving up and (2) food preparation, if you have a busy lifestyle. When I don't prepare a menu or weekend food prep for the meals ahead, my husband and I will end up making poor nutritional choices and it'll cost us more money, too.
5. Hydrate. You gotta drink more water, especially during your fitness session. Whereas I drink the stuff like a camel (80-100 ozs.) every day, my husband prefers flavor. We purchase water mix-ins. He likes to stir-in the full measure. I prefer to use half. There are conflicting reports as to just how much water a person should consume daily. In my health journey, I've discovered a couple of tell-tale signs in my own body letting me know I need to quench my thirst: Dry mouth and lips, gently pinching-up skin beneath my bottom eyelashes and it stays pinched and, then, feeling really thirsty.
6. When I start my day with fiber and protein, I don't feel like there's a hollow area in my gut in the middle of my morning. For me, a boiled egg and oatmeal or whole wheat toast is a good, solid start. Sometimes, a green smoothie made with kale is my morning protein boost!
7. 5 Small Meals! Like many American children, we were taught 3 square meals ending with a large dinner was eating healthy. In my recent quest for good nutrition, I've been eating 4-5 small meals per day: breakfast, mid-morning, lunch, mid-afternoon and dinner. This method seems to be keeping my energy up for evening workouts.
8. Fitness can be fun, but funner with friends! I've done Zumba and run miles alone and that's ok, sometimes. However, fitness with friends is the best! Why? Laughter, Accountability, Support, Celebration!...or, if you konk-out, someone is there to call 9-1-1! C'mon, I'm just kidding!

I'm sure there could be more suggestions. If you're a late fitness & nutrition bloomer like myself, what's a suggestion you could offer to newbies?

2-on-Tuesday: Savory Idunno Pie

Since eating mostly vegetarian from December 2012, I've not been as creative in this new

genre of cooking as I would like to be. One reason is I'm not as familiar with which non-plant-based ingredients can be substituted for plant-based food items AND how they work together. I would liken this immersion to being in another country and having to learn the language. 

It's taken me this long to have the nerve to step out and create this first recipe which is something like a quiche and something like a savory cheesecake. Until an educated foodie tells me what it is, I'm sticking with "Idunno" because I dunno what to call it!

The top layer is a light and creamy blend of tofu, almond milk, "nooch" (Nutritional Yeast), cornstarch and seasonings. I was scared it would not set like I wanted, so I added a whole egg. Next time, I'll eliminate the egg. The bottom layer is a dry-sauté of veggies, stems and greens. During the baking time, steam must have developed under the top tofu layer, because their was an unusual amount of liquid. I'm not quite sure how to prevent it. I may stir in some cornstarch with the veggies before topping it with the tofu mixture, next time. Suggestions?

No beets were harmed in this recipe. I used only the stems and greens! However, I saved the beets for another recipe!

Taste? I loved the textures! The top set up perfectly. It needed some extra flavor, possibly some onion powder and some fresh Thyme. The bottom veggie layer was yummy, too! My hubby said it could use some more salt and, perhaps, grilled portobello mushrooms. I like the way he thinks!

Savory Idunno Pie

1-2 large Carrots, diced
1 medium Onion, diced
1 Celery stalk, diced
Beet Stems from 2-3 large beets, diced & carefully cut from the leaves
-------
9-12 oz Baby Spinach 
Greens from Beets
4 cloves Garlic, coarsely minced

• Dry-Sauté the first 4 ingredients until tender adding only a splash of water enough to keep the veggies from sticking to the pan.
• Add the next 3 ingredients and continue to dry-sauté until greens wilt; apprx 5 mins.
• Set aside.

In the food processor, add the following:

1 (14 oz) pkg Tofu Extra Firm, drained
1 tablespoon Cornstarch, heaped
1/2 cup Nutritional Yeast (Nooch)
1/2 cup Almond Milk
1/4 cup Cashews, toasted **optional
1/4 teaspoon Nutmeg
Red Pepper Flakes, to taste
1 Egg
*1+ teaspoon Onion Powder?
 Thyme, perhaps 2 tablespoons?
S&P, to taste

• In deep pie dish or oven-proof skillet, spoon veggies into dish and, then, spread tofu mixture over veggies.
• I sprinkled with freshly grated pepper.
• Bake uncovered 30 minutes or until center is set and no longer jiggly.
• Let set for 10-ish minutes before serving.

Let me know your suggestions and spins ...or even what this dish really is!?!

~"Sam"

#BACKonTrACT: Week 3

I need a weekend from my weekend! How about you? With so much going on and celebrating, we can get off track with our fitness and nutrition. Don't feel guilty or starve yourself! Just get up, lace up your tennies and determine to get #BACKonTrACT! 

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#BACKonTrACT – Week 3

**Nothing changes until you ACT!**

ReCap Monday

Nutrition: ACTivate Smart Food Choices

(To keep yourself ACTive, you're gonna need a good balance)

•    5 small "meals" a day will help keep your energy level up!

•    Eat smart carbs and healthy proteins that will keep you powered!

•    Empty calories will leave you empty, later, when you need to tap into something!

Fitness: ACTivate Smart Fitness

(Zumba was my ACTion of the day...after running all over the house while cleaning. But here's the deal, because I ate small "meals" earlier throughout the day, I had a smart reserve of energy to tap into at 6pm to carry me through an hour of sweaty, hot Zumba with friends.)

Tuesday

Nutrition: Listen to Your Body!

(Since I've been ACTively participating in plant-based nutrition, my body adjusts and lets me know when it's really hungry AND what I'm hungry for. Occasionally, I want a Five Guys Burger. What's my body really telling me? I need protein! 

Fitness: Listen to Your Body!

(There are days I feel I could run/walk/both for 5 miles. Then, there are days, one mile is a struggle. Try to forget what your fitness schedule calls for, today. Be smart. Forget the timer that demands you go easy for 20 minutes when you know you have one hour in your bones, today!)

Wednesday

Nutrition: Go GREEN!

(How about a green smoothie for one of your meals? Kale is a protein green! Toss half of a banana into the blender with the kale and maybe half of a tart apple. Add 8-12 ozs. of water or a sugar-free juice, like apple. Be brave...add a tablespoon of a nut butter or a couple of chopped, pitted dates!)

Fitness: Go GREEN!

(With the world obsessed about going green and reducing the "footprint" we leave behind, what can we do to lend a hand and, in the process, be fit? Walking to the stores at the other end of the strip mall or shopping village, instead of driving! Are you within biking distance of a park?

Thursday

Nutrition: Use the Buddy System

(Having an accountability partner will make it easier to make good choices!)

•    If you're in a carpool, offer to bring fruit and nuts instead of donuts for the commute.

•    Pack your lunch and someone else's, too!

•    Be an encourager! 

Fitness: Use the Buddy System 

(Having an accountability partner will make it easier to keep motivated!

•    Agree to check-in with each other during the day.

•    Perhaps your Buddy can meet you for a brisk walk during lunch.

Friday

Nutrition: ReTHINK

(Is it possible to eat 3 servings of veggies before noon? YES!

•    Americans tend to eat more sweet options for breakfast. CHANGE YOUR PALATE!

•    Add carrot juice to a morning smoothie instead of water.

•    How about water-sauteed veggies in a breakfast bowl or wrap with egg whites?

•    Pack fresh broccoli and cauliflower for a mid-morning meal.

•    Edamame is a yummy treat!

Fitness: ReTHINK

(ReTHINK when you workout or ReTHINK a workout that's stale)

•    Set the clock to an earlier time for you to be ACTive before you start your day!

•    If mornings are to difficult, schedule yourself into an evening exercise class.

•    Attempt a new workout you've never-ever considered in the past. (Spinning, Intervals, Zumba, Weights)

Use Saturday and/or Sunday to prep for the week!

•    Preparation helps save you valuable time, later, in the week.

•    Fix more time-consuming foods and set in the fridge to access for recipes...

•    Or, portion in smaller containers and set in the freezer to access, later!

~"Sam"

Not so #BACKonTrACT: Week 2

Um...know when you're just getting back to a routine and you forget and it's not a habit and you could kick yourself in the hind-self region? That's me. 

Here it is late into the week and I didn't write or post anything. I'm not so #BACKonTrACT as I wish I were with fitness, nutrition and blogumenting my goals. To that, I say, "CRUD." Truly, there are days when it just doesn't happen. Fitness calls and I don't answer. Good nutritional choices are pushed aside for the not-so-wise decisions. I'm not falling off the wagon, I just scuffed my toe, a little.

I'm reminded that nothing will change unless I take action. Nope, I don't feel guilty. I'll just do what I know I gotta do to continue to see lower cholesterol, a stronger heart and less fat. When it all comes down to it, I'm still a girl who wants a smaller jean size!

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Not So #BACKonTrACT – Week 2

**Nothing changes until you ACT!**

ReCap Tuesday

Nutrition: Whole Food Choices

(whole grains, whole veggies, whole fruits)

•    Breakfast: Oatmeal Pancake with Light Agave Syrup & Bananas

•    Mid-am/pm: Soy Yogurt, Granola, Broccoli, Carrots

•    Dinner: Grilled Corn-on-Cob, Seitan Patties, Baked New Potatoes

Fitness: Moved! 

(I went swimming earlier. My neighbors are letting me borrow their pool while they vacation!)

Wednesday

Nutrition: Left-overs!

(Wednesdays are typically long days for us with work & church. Who wants to cook at 9p?)

Fitness: Tummy Crunches & PLANKS! 

Thursday

Nutrition: Keep up with Water Intake! Brew Sun Tea!

(What? You've never brewed Sun Tea in the summer?)

Tips: 

•    Fill a clean jar with water. As you scew the lid on, leave the tea bag tag on the outside.

•    -OR- fill pitcher with water and 1-2 bags. Cover.

•    Set jar/pitcher in the sun outside in the morning before you leave.

•    When you get home, you'll have brewed tea!

Fitness: 2-a-Day Cardio? 

(Oh, yeah! Desperate times call for desperate ACTion!)

•    You can get up earlier. Really. I know you can!

Friday

Nutrition: Fulcrum!

You don't spend as much money (in the long run) dining in, but when you go out...

•    You can most always find healthier choices on a menu.

•    Ask how certain items are prepared, then make your decision.

•    Share entrees!

•    Skip the fatty dessert or fatty cream in the after-dinner coffee. Ask for fresh fruit!

Fitness: Be ProACTive!

•    Remember when you wrote down some fitness and nutritional goals? Share 'em!

•    OR...make new goals for the coming week! 

Use Saturday and/or Sunday to prep for the week!

•    Print or make your own weekly meal planner using coupons from the newspaper!

•    Get recipe ideas from website including www.forksoverknives.com.

•    Package out your weekly lunches and mid-day meals for quick access!

~"Sam"

2-on-Tuesday: Ratatouille Lasagna

(Prior to baking)

 I love Ratatouille...both the food and the animated movie! I love lasagna. But, what would lasagna be --dare I say-- without cheese? I put the Forks Over Knives recipe to the test including their version of No-Cheese Sauce (See below) for which you'll need either a blender or a food processor. I prepared the dish ahead of time with dry, uncooked lasagna pasta and let it sit until time to cook. 

Frankly, I hate messing around with hot, wet lasagna noodles. Because tomato sauce is used, the dry pasta absorbs the liquid for an al dente texture during cooking. Definitely easier! My husband had to bake it, because I wasn't home. The house smelled amazing when I opened the door! He did good!



Ratatouille Lasagna

1 medium Red Onion, peeled and diced
1 medium Red Bell Pepper, seeded and diced
1 medium eggplant, about 1 pound, stemmed and diced
1 small Zucchini, diced
4 cloves Garlic, peeled and minced
1/2 cup Basil, chopped
S&P, to taste (Use salt to mince the garlic. It keeps garlic from sliding around.)
1 pound dry, uncooked lasagna pasta (preferably whole wheat)
3 cups-ish Tomato Sauce (29 oz can)

• Place the onion in a large saucepan and saute over medium heat for 10 minutes
  
  adding water 1-2 Tablespoons at a time to keep the onions from sticking to pan.
• Add red pepper, eggplant, zucchini and garlic.
• Cook, covered, for 15 minutes, stirring occasionally.
• In 9x13 baking pan/dish, spread a layer of tomato sauce and place dry, uncooked lasagna pasta and spread another layer of tomato sauce on top.
• Next, spread half of the ratatouille and add another layer of dry, uncooked pasta.
• Spread some more tomato sauce over the pasta and add the remainder of the ratatouille.
• Top with layer of dry, uncooked pasta, tomato sauce and Forks Over Knives No-Cheese Sauce (See below)! Cover with foil.
• Let it sit overnight in the fridge or for a few hours out of fridge so the pasta can absorb the liquid.
• Bake 375 degrees, 15-20 minutes with foil and about the same uncovered. Let cool for 10 minutes prior to serving.

No-Cheese Sauce

1 large Yellow Onion, peeled and coarsely chopped

1 large Red Bell Pepper, seeded and coarsely chopped

3 tablespoons Cashews, toasted, optional (I used 'em!)

1 tablespoon Tahini, optional (I'm not fond of tahini, but I used less of the separated oil)

1 cup Nutritional Yeast

Salt, to taste

Siracha Sauce (Um, this is my personal add-in, because we like a little spice!)

• I sauted the onion about 5 minutes over medium heat, but you can add them raw.
• Combine all ingredients in a blender or food processor in the order given and puree until smooth and creamy, adding up to 1/2 cup of water, if necessary, to achieve a smooth consistency. (My "water" was the excess from where I sauteed the ratatouille veggies, that's why it's darker in the photo.)

Tips:
*If you're short on time, proceed with cooking the pasta, first.
*If you don't have Tahini, don't sweat it. It can be costly.
*Nutritional Yeast can be purchased at most health food stores.
*Siracha Sauce (pictured above) can be purchased at most grocery stores!

Have questions about the ingredients or the food prep? Leave a comment or send an email...chances are someone else has that same question.

~"Sam"

#BackonTrACT: Week 1

(from Runner's World)

After a two month hiatus from pursuing good fitness and nutritional choices, I'm #BackonTrACT! Yeah, yeah, I know. I chose the incorrect spelling of track to intentionally compliment the #impACTforLife plan from January, 2013.

If, like me, you found yourself: (choose one) just too stinkin' busy, traveling, suffering from sickness or injury or simply not wanting to think about it because you wanted that whole pan of double-fudge brownies, THEN LET'S GET #BackonTrACT, together!

You don't have to follow my plan exactly. I do know to see change, you gotta act. Adjust my plan to meet your goals! I turn 49, this month. It's my goal to be #fitby50. My son gets married this September. It's my goal to look great in all of those wedding pictures!

If you're on Twitter, add the hashtag (#BackonTrACT) to your posts so our group can cheer one another! So, let's do this!

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#BackonTrACT – Week 1

**Nothing changes until you ACT!**

Use Saturday and/or Sunday to prep for the week!

Monday

Nutrition: Track your water intake today.

Try to drink your body weight in ounces of water...EVERYDAY!

Tips to drink more water: 

•    Carry a water bottle with you everywhere

•    Add flavor to your water with citrus, fruits, mix-ins

•    Don't wait until you're thirsty - sip throughout the day

•    Drink a big glass of water before each meal

Fitness: MOVE! 

I smile when I Zumba! I frown when running. Hoping to change that.

•    Set a weekly fitness goal(s). (Walk 4 mornings. Zumba 3x this week.)

•    Start where you are and add some ACTion. Go for a walk at lunch or join me for Zumba!

Tuesday

Nutrition: 5 "Meals"

(Breakfast, Midmorning, Lunch, Midafternoon, Dinner)

Tips: 

•    Fiber up! Oats are my go-to grain!

•    A piece of fruit with a few nuts is a good mid-am/pm meal!

•    Lunch should be fun and colorful with lots of water!

•    Think fulfilling instead of filling your gut full of fat and calories.

Fitness: TRACT! 

Don't be tempted to slack off, today.

•    When you least feel like moving, put on your TrACTion shoes. It's mostly all about getting your mind right! Go ahead and get dressed or shoe'd up, then you can't make an excuse.

•    A tract or daily journal keeps you honest! (Today: 60 oz of water. Each meal was plant-based. No animal proteins! I really wanted that gooey brownie, but ate a banana, instead. No cardio. But did 2 sets of 25 tummy crunches - 50 total.)

Wednesday

Nutrition: Eat the Rainbow!

Try to eat as many colors as you can in all your meals, today.

Tips: 

•    Snap a pic and post it! #BackonTrACT

•    Be creative.

Fitness: Weights! 

Unless you've been lifting for awhile, do repetitive sets with 2-4 lbs.  

•    Consistency will pay off more than the amount you curl.

Thursday

Nutrition: Add a new food!

Previously my plant-based nutrition became boring. I had to add to it!

Tips: 

•    Online research blogs, recipe sites, Facebook groups

•    Be daring! Try that weird looking fruit on the produce aisle.

Fitness: Throw Down some Cardio! 

•    Toss it up. Instead of walking, go swimming or cycling!

Friday

Nutrition: Fulcrum!

If I'm disciplined all week, this is the point where I need a counter-weight to keep me balanced.

Tips: 

•    Instead of toppling all my hard work, how can I rework a favorite recipe to make it "safe"? 

•    Online research blogs, recipe sites, social media groups

Fitness: Fulcrum! 

If I'm disciplined all week, this is the point where I need a counter-weight to keep me balanced.

Tips:

•    I want this day's ACTivity to add-to the new ME that I "see" in my head. 
•    Sharing this day's ACTivity with a friend or my family will build my self-value and theirs, too!

  

Use Saturday and/or Sunday to prep for the week! It takes more time and some organization to live this new lifestyle of nutrition and fitness, but it is definitely worth it! Also, one of these days needs to be a day where you rest your body. 

~"Sam"