Tag Archives: maintaining a healthy weight

Yoda’s Yoga

images (5)“Do or do not. There is no try.”

Oh, if only I had a little green linguistically challenged trainer who could hang on my back, spouting guru encouragement and inspiring me by lifting spaceships out of ponds. Instead, I have four little beige people I must dress and cobble and herd out the door like protesting cats. I feel like Luke when he sizes up that spaceship: I don’t think I’m strong enough. herdingcatsAnd why am I herding booger spurting beige cats wearing Spiderman masks into the spaceship stuck in a pond? To exercise. Be it rounding the block or driving to the YMCA, I am determined to burn a few hundred calories.

But I must be my own Yoda. “Use the Force, Katie.”

It’s great advice, actually: Do or do not, there is no try. Don’t think about it, just do it. When I think about going to the Y, I often talk myself out of it. I’ll go later. I’ll do some crunches while I watch TV tonight, I promise. It might rain. It’s raining. It did rain. Ooo, my weekly StumbleUpon email just arrived. I should probably clean instead. Pitiful.

There was one day just before Christmas when I finally tired of the filth that was my house (why clean in December when you can shop for presents?) and I cleaned for 3½ hours straight. That was a good workout. “The Force is strong in this one.” Unfortunately, that kind of cleaning bug only hits me on a solstice.

bigyoda2So I try not to think about it. Just do it. (Yes, Nike, I will accept sneakers as payment.) There is always something else I could do with that time, but nothing else I should do. And all of the stuff that needs to get done still gets done because exercise increases my energy. It’s kind of magical. Like Yoda.

“He gives strength to the weary, and increases the power of the weak.
Even youths grow tired and weary, and young men stumble and fall;
But those who hope in the Lord will renew their strength.
They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isaiah 40:29-31

He is the REAL Force.

 

Images are from:

http://www.starwarsreport.com/tag/yoda/

http://starwarsaficionado.blogspot.com/2012/10/classic-image-wisdom-never-dies.html

http://imsdemons.pvp101.net/2013/12/guide-herding-cats-or-brief-guide-to.html

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Sexy Book Release

It's a book cartoonSex, Soup, and Two Fisted Eating: Hilarious Weight Loss for Wives officially releases today! Here’s the back cover:

Laugh until you love your body :
Are you ready to lose weight and get healthy, but you hate celery sticks and sweat? This book is for you. Sex, Soup, and Two Fisted Eating is:
*Fun: laugh-a-minute encouragement complete with cartoons, poetry, and enough cheesy puns to make you lactose intolerant.
*Sustainable: for long term results, look no further because the healthy habits you develop will help you stay fit until you die. (See how encouraging this is?)
*Flexible: easily adaptable to fit your needs and preferences like a need for chocolate and a preference to avoid spandex, for example.
*Educational: the science supporting healthy habits is explained in a memorable way, like how REM sleep is like a toilet.

 

Book coverThe ebook has color illustrations and recipe photos and is available at the following locations: Amazon, Barnes and Noble,  iTunes,  Kobo, Google Play .

The paperback has black and white illustrations and recipe photos and is available on Amazon.

Autographed books will be available through SquareUp soon. (The box of books on it’s way to me has been delayed; as soon as I have books in hand, I will start taking orders. I’ll let you know when that happens. If you live near me and want a book signed, I’d be happy to do so in person!)

 

Thank you to everyone who pre-ordered, shared with friends, and got excited with me! If you enjoy the book, please leave a review on Amazon, Goodreads, or wherever you go to find books.

“May we shout for joy over your victory and lift up our banners in the name of our God. May the Lord grant all your requests.” Psalm 20:5

A Sexy, Soupy Book

Book coverSex, Soup, and Two Fisted Eating is now a book! The best of the blog in one volume complete with cartoons, poetry, and recipes. Pleasurable reading for fans of the blog, and a great way to share Sex Soup with friends and family who haven’t found their way here to the blog yet.

The book is called Sex, Soup, and Two Fisted Eating: Hilarious Weight Loss for Wives and is releasing August 9th! Ebooks are available for pre-order now (that means you order now and on August 9th it magically appears on your kindle, etc.) and the paperback will be available on the 9th.

The ebook has color illustrations and recipe photos and is available for pre-order at the following locations: Amazon, Barnes and Noble,  iTunes,  Kobo, Google Play .

The paperback has black and white illustrations and recipe photos. I’ll post on the 9th with links.

No pressure, folks, just letting you know so you can share my joy!

 

“Rejoice with those who rejoice…” Romans 12:15a (NIV)

 

Plan Your Produce

imageCooking meals at home helps your family eat healthy and save money, but if you don’t shop with a plan, you can end up throwing expensive produce away. It’s happened to most of us at some point. You head to the grocery store with good intentions, buy a lot of random produce,—because with ten pounds of broccoli in the house, you can’t fail to lose weight, right?—and then half of that produce spends the next two weeks being nudged closer and closer to the back of the fridge before it’s finally tossed in the trash. It’s frustrating and discouraging. For you and for the produce.

2014 June 003The solution to this problem is to plan your produce. Here’s how.

  1. Choose one day a week to sit down and plan your meals for the week. If you’re new to cooking at home, pick one or two meals. Baby steps, baby spinach, baby bellas, baby got back on track. Try to choose menu items that share common vegetables. For example, a bag of spinach can make a spinach salad and a mushroom spinach omelet, or one head of cabbage can make Mu Shu Vegetables and Fried Cabbage. As you plan, make a shopping list of what you need to cook the recipes you’ve selected.

 

  1. 2014 March 007Take your list to the store and don’t stray from it. There are going to be produce items that you always keep on hand like garlic and onions, and items that you only buy when you need them like bell peppers and broccoli. It all depends on your family and your preferences. For example, I always have carrots in the house. My boys like to snack on them (when given the choice of carrots or nothing), I like to mindlessly crunch them in front of the TV, they’re cheap, and they’re useful in a plethora of recipes. It’s a staple. Cauliflower, on the other hand, only comes home with me when I have a plan for it. It’s like the out of town relative you enjoy having over, but feel like you have to entertain.

 

  1. End the week with either a batch of homemade vegetable soup or veggie stir fry. Take your leftover bits and stems and combine them into something wonderful. Now your fridge is reset for the week to come and nothing goes to waste.

 

Once when Jacob was cooking some stew, Esau came in from the open country, famished. Genesis 25:29 (NIV)

Don’t Pop Your Tires

(This is a repeat, but a good reminder!)

I don’t remember which weight loss blog I read this on, but I’ll never forget the quote: “When you get a flat tire, you change it and keep driving; you don’t pop the other three tires”. Fabulous, right?

We all have times when we fall off the health wagon. Why did I eat that? Why did I eat ALL of that? Why did I stay up so late? Lifting sofa cushions to find the remote counts as exercise, right?

UntitledThere are weeks when my butt is firmly seated in the health wagon and I’m buckled up and facing front. There are also weeks when I’m more like a little kid who’s hanging over the side trying to hit the wheel with a stick. I’m still in the wagon, but I’m being stupid. I reach a little too far and suddenly I’m eating dirt. (Low in calories, but not recommended. It tastes awful, even covered in chocolate… I mean broccoli.)

What do you do when you fall off the health wagon? You get back on. Make better choices starting now, but don’t beat yourself up about the ones you already made. If beating yourself up counted as exercise, I’d say “Knock yourself out!” But it’s not, and that was a great pun, wouldn’t you agree?

picking-yourself-upIn ten years it won’t matter that you fell, it’ll matter that you didn’t stay down in the dirt. Is falling off the wagon frustrating? You bet. Painful? Sometimes. Embarrassing? Sure. But you still have three good tires. Each day is a new day and each morning you wake up on the wagon. And next time that little kid won’t lean out quite so far to hit the wheel with a stick. Perfection is not realistic, so we’re not aiming for perfect here, we’re aiming for not-stupid.

“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26

How have you handled a fall from the health wagon? What helps you get back on or stay on?

Southwest Salad Recipe

imageSouthwest Salad

Ingredients:

2 cups lettuce, chopped

1 cup chopped or sliced vegetables of your choice: carrot, cucumber, bell pepper, mushroom, broccoli, etc.

1/4 cup black beans

1/4 cup turkey or chicken

1 oz. cheddar cheese, grated

3 tortilla chips, crushed

3 Tb salad dressing – Ranch Southwest OR mix your own using 3 Tb any Ranch or Blue Cheese dressing and a few drops of hot sauce

 

 

Your Genes Don’t Determine Your Jean Size

genes and jeansLast month the New York Times ran an article called How Exercise Changes Our DNA. That’s right, folks, DNA. We usually think of exercise in terms of bellies and biceps, lungs and love handles, but the effects of exercise go much deeper than that; literally to the core of who we are.

A recent study showed significant changes to the genes in exercised muscles. The study participants exercised one leg, but not the other, on a bicycle. After three months, the exercised leg’s DNA had changed and the lazy leg’s hadn’t.

I’d like to make 3 points based on this research.

  1. The participants exercised their loner leg for a total of 3 hours per week, not per day, and that exercise made a difference for Loner Leg. Three hours per week is an attainable goal for all of us, even those of us who identify more with Lazy Leg than Loner Leg.
  2. Exercise helps your body be healthy from your genes to your jean size. If you are exercising, but lament the lack of visible changes in the mirror, don’t give up: healthy, positive changes are happening, you just need a microscope to see them.
  3. Genetic predisposition can’t hold you back. The genetic wiring you’re born with does not control who you become: you do. You might be genetically predisposed to heart disease, obesity, or diabetes, but the actions you take can change your genes. It’s like training a dog: certain breeds have known tendencies toward stubbornness, sweetness, or aggression, but all breeds can be trained.

We’re a couple of weeks into the New Year, when most people slacken their resolve to get healthy. (No statistics to back me up here, just personal experience.) Don’t give up; don’t leave your dog half-trained. Your genes and your jeans will thank you!

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”  Galations 6:9