October Goals Follow-Up & November Goals!

Happy Halloween!! 

So I try to not make too many lamb references, but how could I possibly resist sharing this one?  Obviously, I couldn't!

Just a reminder to reflect back on the month and the goals that you set for yourself this month.  Did you achieve them?  If yes, how did that feel?  Have you rewarded yourself?  If you didn't achieve your goals, what could you have done differently in order to achieve them?   I would love for you to share in a comment, or feel free to e-mail me your successes and frustrations with October goals! 

Go ahead and set November goals before the first day so you have all 30 days to work towards them! And as always, you know I love it when you share your goals!   

Challenge Week

This week's challenge may not be very hard for some of you, but for others it might be pretty tough.  Keep out of the candy bowls! That's right, I said STEP AWAY!! 

Believe me, this is definitely more of a mental challenge than anything.  We can have candy ANYTIME we want it, yet for some reason, this week is always the hardest to stay away from it!  Those who really struggle with the candy bowl will definitely be amazed at how good you feel by being able to have the control to say no.

Knowing that some people won't be able to do this, here's your challenge.  1 mile for every piece of candy that you eat.  Discipline, right?

And by eating too much candy, you will definitely be a sick pumpkin...

        

BOO!

Did I scare you?

Well, if not, I might scare you with the caloric information I'm about to share.  Just a little tidbit of information as the weeks of "Candy Craziness" starts.  Hopefully, this will help you make wise choices and not be scared of the scale come next week. ;-)

With the help of a random poll of some random people, here are the favorites I have gathered:

  

Candy Corn- Brach's - 11 pieces - 70 calories 

Mellowcreme Pumpkins -Brach's- 6 pieces- 150 calories

Caramel Apple - 300 Calories

Snickers Bars, Fun size (17 g) - 80 calories  

Laffy Taffy - two mini's (any flavor): 64 calories

Wonka Nerds - small box (13 g) - 50 calories

Tootsie Pops - 60 calories 

Skittles - Original Fruit, Fun size (20 g) - 80 calories 

Hershey's Milk Chocolate Bars - Fun size (14 g) - 67 calories

Dove Milk Chocolate Promises or wrapped squares (8 g) - 42 calories

Reese's Peanut Butter Cups (because they are one of my weaknesses, they get their own category)
Miniature (about 9 grams each) - 44 calories
Snack size (17 g) - 88 calories
Snack size (21 g) - 100 calories

Reese's Peanut Butter Pumpkins (34 g) - 180 calories

To give you a better idea of how to "work out" these calories- you burn approximately 100 calories walking briskly for one mile.  Definitely something to think about before taking that first bite... "Is this piece of candy worth one mile after I eat it??"    

Fitness Fall!

I've decided to rename the season...this current season will now be known as "Fitness Fall!!!"  I think it has a nice ring to it.

 
We definitely see the most weight gain during the later part of the year.  It feels like there are so many more "food" holidays, office parties, layers of clothes, lazy days, etc.

Then comes December 31st and we're forced into making resolutions about weight loss and fitness that we could have completed avoided.   

Therefore, my plan is to motivate you as much as I possibly can to stay active during the upcoming months.  How are you best motivated when it comes to fitness/food?  Having challenges? Keeping a food log?  Setting a fitness goal (such as running a race in January)?  Friendly Encouragement? Yelling?

Tips:
-Make sure to dress in layers. 
-Try not to drink your calories!
-Try something new and different (hiking, a new group fitness class)
-Get your friends involved.
-Do things you enjoy!  

October Goals!

First of all...Happy October!!!

Fall at our local Arboretum!

 
You may not know this, but Fall is definitely my favorite season.  The weather is absolutely BEAUTIFUL!  I definitely encourage outside exercising before it gets unbearably cold!
 
The beginning of the month is a great time to set goals and evaluate goals that are in progress.  If you haven't read my original post about goals, you can find it here. 

If you don't have goals set, you may get discouraged or feel like your wasting your time, and that is the last thing I want for any of you!  Also, make sure you have rewards for each of your goals!  Something that you would love to have/do, but want to work towards! 

Some of my personal goals for October include:
 -Run 25 of the 31 days in October (runs must be at least 1 mile).
-Continue the running program that I started at the end of August (it ends in December).

I would love to hear some of your goals for October!  Let me know if you need help setting a goal or need a game plan of how to reach a specific goal.  ps. they don't all have to be fitness related!

'Cue the Pulled Pork

Let me just say,  if you are not already getting Hungry-Girl daily e-mails...sign up!  There are amazing recipes being sent out by Hungry Girl and her entire crew.  I have not tried one recipe that I have not liked.  I'm not a huge pork lover, but this one definitely gets my vote. 
Check it at http://www.hungry-girl.com/week/weeklydetails.php?isid=2120
 

'Cue the Pulled Pork PER SERVING (2/3 cup): 220 calories, 6g fat, 540mg sodium, 16g carbs, 1g fiber, 12g sugars, 24g protein -- POINTS® value 5* No-guilt BBQ pork!?! Prepare to be wowed... Ingredients: 1 cup canned tomato sauce 1/2 cup ketchup 2 tbsp. plus 2 tsp. brown sugar (not packed) 2 tbsp. plus 2 tsp. cider vinegar 2 tsp. garlic powder 2 cups sliced onion, cut into 2-inch strips 3/4 lb. raw lean boneless pork tenderloin, trimmed of excess fat 3/4 lb. raw boneless pork shoulder (the leanest piece you can find), trimmed of excess fat Optional: crushed red pepper Directions: To make the sauce, place all ingredients except onion and pork in the crock pot. Stir until mixed. Add onion and pork and coat well with the sauce. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until pork is fully cooked. Remove all the pork and place it in a large bowl. Shred each piece using two forks -- one to hold the pork in place and the other to scrape across the meat and shred it. Return the shredded pork to the crock pot and mix well with the sauce. If you're serving a group, keep the crock pot on its lowest setting, so the pork stays warm. If you like, season to taste with crushed red pepper. Yum time! MAKES 6 SERVINGS

Bon Appetit!

Spaghetti & Tomato Sauce

I know. I know.  You know how to open a jar of spaghetti sauce and pour it on spaghetti.  However, did you know that your average jar of spaghetti sauce has well over 450 mg of sodium, and even the "Heart Healthy" ones I looked up still have over 300 mg of sodium.  No thanks.
Here's a delicious, fresh way to impress your mouth with an easy homemade tomato sauce that has approximately 110 mg of sodium(per 1/2 cup serving).
Ingredients:
1 tablespoon extra virgin olive oil
2 onions, diced
4 garlic cloves, minced (honestly, I sometimes use up to 8T...depends on what taste I'm going for!)
3 pounds of plum tomatoes (peeled & seeded- if you don't feel like peeling them, at least take the seeds out, it'll end up liquid-y if you don't.)  OR 2- 28 oz cans diced tomatoes, drained (try to find low sodium- I use italian style and organic diced if I'm using cans)
1/4 cup dry red wine
2 tablespoons tomato paste
1 tablespoon fresh oregano (or 1 teaspoon dried)
1 tablespoon fresh basil (or 1 teaspoon dried)  (sometimes I add WAY more basil)
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper (omit if you don't want any spice to it)
Heat oil in a nonstick pan on medium heat.  Add garlic and onions.  Cook 10 minutes until soft.
Add remaining ingredients; bring to a boil.  Reduce heat & simmer uncovered approximately 25 minutes.
Feel free to add more basil, garlic, crushed red pepper, etc. for more variety!  Use the amount you need, and freeze in freezer safe ziplock bags for up to 6 months.

Need some more protein in your meal?  Brown some lean, ground turkey and add it to your sauce!     

Cook pasta according to directions on package (I prefer multi-grain pasta OR try spaghetti squash) and combine with sauce to make your mouth happy.

Bon Appetit!   

Southwestern Sloppy Joes

This is a Weight Watchers recipe.  For the full recipe, click on over to their site!  It's ridiculously easy to throw together and has great flavor as well.  Here's a picture of what it looks like to make your mouth water!

Bon Appetit!

Homestyle Potato Soup

This is a Cooking Light recipe that is absolutely fantastic.  First of all, I am a huge fan of the crock pot.  However, I have found that it can be slightly challenging finding "healthy" recipes to make with it.  Don't get me wrong, I love chips and homeade queso just as much as any other person, but when it comes to our routine meals, it has to have some nutritional value. 



Ingredients:
4 cups cubed, peeled, baking potato
1 cup chopped onion
1 cup thinly sliced celery
3/4 cup thinly sliced carrot
3 tablespoons butter, cut into small pieces
1 1/4 teaspoons salt
1/2 teaspoon freshly ground black pepper
1 (14-ounce) can vegetable broth
3 garlic cloves, minced
1/4 cup all-purpose flour
1 1/2 cups 2% reduced-fat milk
7 tablespoons shredded reduced-fat sharp Cheddar cheese


Directions:
1.  Place first 9 ingredients in a 4 1/2 quart electric slow cooker; stir well.  Cover and cook on LOW 6-7 hours or until veggies are tender.  Increase heat to High.

2.  Lightly spoon flour into a dry measuring cup; level with a knife.  Place flour in a bowl; gradually add milk, stirring with a whisk until blended.  Using a ladle or cup, spoon some of the hot broth from the soup into the bowl to allow the milk acclimate to the temp of the soup.  Add milk mixture to crock pot. 

3.Cook, uncovered 25 minutes or until thick, stirring frequently.  Ladle soup into individual bowls, and sprinkle with cheese and additional pepper, if desired. 
(Yield: 7 servings or 1 cup soup/1 T cheese)
(Calories 194; Fat 7.6g; Protein 5.9g; Carb 26.8g; Fiber 2.2g; Chol 22mg; Sodium 801 mg; Calcium 151 mg)

Bon Appetit!

Turkey Burgers w/Guacamole

I must confess, I have tried making turkey burgers from ground turkey a dozen times at least using different recipes, and can never seem to get them to turn out.  They always seem to crumble or get dried out, burn, etc.  


You can imagine how excited I was to find Jennie-O Lean Turkey Burgers.  We add a little bit of steak seasoning to them while they are on the grill (or in the oven) as well.


 

Instead of your everyday bun, we've started using Sandwich Thins! YUM.


   

Instead of using mayo, cheese, whatever you normally add to your burgers....try using guac and a slice of tomato!  Our favorite recipe is below courtesy of Oprah!

 

Guacamole

• 4 ripe avocados  
• 1/4 cup white onion , finely chopped
• 1/2 cup cilantro , finely chopped
• 2 limes , juiced
• 2 tsp. kosher salt
• 1 jalapeno , finely chopped

Directions:
-Split the avocados along their sides and divide in half. Remove the pits.
-In a ceramic or glass bowl, smash the avocados with a potato masher until smooth (I use my food processor!).
-Add the next 5 ingredients, and continue to mash until fluffy.
-Place one of the pits in the middle of the guacamole to help keep it from turning dark(it works!). Cover with plastic wrap and chill for about an hour before serving. 

Bon Appetit! 

 

Recipe Week!

Tomorrow begins recipe week!!!
  

   
If you have a specific type of recipe(low fat, chicken, soup, etc.) you'd like to see this week, e-mail me at ewefit@gmail.com and I'll do my best to post one for it!  Otherwise, you're getting some of my favorites!! Recipes will be posted in the morning so that if you need an idea for dinner, you've got one!

  
Bon Appetit!

Enjoying Exercise

A huge challenge when figuring out a workout plan for someone is enjoyment.  How much someone enjoys doing an exercise definitely plays a role in how often they will actually do it as well as the time it takes for them to feel/see results.  For some people, thinking of exercise related things in which they enjoy doing is a really hard task- especially when it comes to cardio.  A lot of the people that I have worked with will tell me on their very first visit that they hate doing cardio (oh, and they normally aren't huge fans of lifting weights either, but that's another post in the making...)

A lot of people don't realize how many options are out there for them to choose from, AND that you don't have to get stuck doing the same thing everyday.  So I start by just asking them what cardio they have been doing and offering a few suggestions of what they could be doing.  If they don't like any of my suggestions, my next questions is "What activities and hobbies did you enjoy as a kid?" 
"Playing outside, tag, riding bikes, hopscotch, jump rope, playing sports, going swimming, climbing trees, etc."

 "Oh, guess what?!?!?  ALL of those can count towards your cardio time!!"

Go for a run, take a spinning class (or actually ride a bike outside!), draw a hopscotch on your driveway and just do the movements, jump rope (inexpensive way to get in some intense cardio!), join a community adult sports league, swim laps at the local pool, go rock climbing....   

If you do what you enjoy, you're much more likely to stick with it!!  As an adult, it may just look a little differently.  Try to think a little outside of the box, find things that you enjoy, and don't be afraid to go out and try something new!    
 

Women Food and God

Cover via Amazon

I finally finished Women Food and God by Geneen Roth over the weekend.  While I thoroughly enjoyed the book, I actually felt like I got more out of the previous book I read by Ms. Roth called Breaking Free From Emotional Eating.   Maybe it had something to do with the fact that as I was reading Breaking Free From Emotional Eating I was able to highlight and take notes, whereas I borrowed Women Food and God from the library?  Not sure.  I know this isn't the sort of book review you were hoping for after finishing, but nothing is jumping to the front of my mind except how she describes Restrictors and Permitters- Chapter 11.  Read it.    

If you haven't read either book, I do recommend reading both.  Lots of substance and goodness in each book.  Let me know if you have opinions or thoughts about either book!

2+2=4

Throughout our school years, we were always taught that there are formulas or steps to solve almost anything.  So why are we surprised that this is our approach in "grown-up" world as well?  Almost every single self help, diet, financial, etc. book out there will tell you that if you follow these steps, you will get these results.

I'm calling their bluff.  If there was one perfect way to eat or one perfect way to exercise, then someone please explain to me why there are so many books out there with so many different "perfect solutions?"

For just two payments of  $19.99 (plus s&h), we will ship the answer straight to your door, but wait, there's more....JUST KIDDING!

Back to reality.  The real answer- there's not a perfect formula or step by step perfect guide to follow.  In our society, we have two main groups- those that like to be in control and those that like to be controlled.  Think about past fad diets that you've tried.  Two main things come to mind- restriction and permission (side note- part of this idea is based on a topic discussed in Women Food and God by Geneen Roth which I'll review later this week).  You are always given lists of foods which are restricted and permitted.

Depending on your personality determines which list you focus on.  However, the two groups have one thing in common- they always snap.  At one point or another, they give up, throw in the towel, and forget everything about their rules of eating.  If you've ever been on a diet, chances are this is sounding familiar.

Start thinking about those times when you were on a fad diet.  Does it seem silly now?  Did you see great results?  Did those results last?  What made you quit or change to something else?  Maybe you are currently following one now?  What do you like about it? What do you dislike about it?  Is it something you could follow for the rest of your life?  

And finally to wrap everything up, what I want to say is this- When it comes to LIFE, what may work for one person might not work for you.  However, those that are willing to keep working and trying different things until they find what works for them, are the ones that are going to be successful long-term.  

Exercise

Don't get TOO excited.  This post isn't a fitness exercise.  But don't worry- there will be one soon enough.

About a week ago, I mentioned the following in this post:

"If you are looking with critical eyes, there is no such thing as an acceptable body.  Stop waiting for permission to like yourself.  No one can give it to you."  

Bam.  There it is.  Acceptance.  Such a simple word that we try to do everyday by accepting others, but how many people really are accepting themselves?  She goes on to challenge her readers to look in the mirror everyday and find three qualities that you love about your body.  I love this exercise, or maybe it's more of a challenge for some.  What did you find?  Brag a little! What do you love about your body?

My husband and I completed this exercise at the same time a few days ago and I thought I would share our results.  I'll be honest- I stood in front of the mirror for what seemed to be a LONG time.  I don't think it really was, but it was definitely the first time in a long time that I had examined myself from head to toe.  What is there that I like?  I started out the same way that I normally start when I look in the mirror- "Well, I see a lot of work in progress.  A lot of changes that I would like to make....oh wait, that's not what I'm looking at today."

I love...
-my freckles.  I'm not covered in freckles, but I am definitely getting more and more patches of them as I am getting older.  I think part of the reason why I like them is because my mom is full of freckles and most of the time when I see freckles, I remember that she gave them to me.

-my feet.  I'm not sure why, but they don't bother me.   They aren't too big or too small and the provide a great base for structural support.

-my hair.  I have a lot of thick brown hair.  I was never allowed to change the color of my hair growing up, and I've come to really appreciate it now that I'm older.

My husband loves... 
-his teeth.  He has never had braces or major dental work...yet somehow has perfectly straight, white and proportional teeth.
-his butt.  His weight may spread around to his stomach and legs, but he retains an athletic rear.
-his arms.  And he's more fond of his triceps than his biceps.
He's confident he'll find many more things to love as his fitness progresses. The end.  :-)

So, if you haven't looked at your body in awhile, it's time.  If you feel comfortable sharing your results, please do.  During August, try to focus on the loves of your body.  It doesn't really matter the reason as to why you love that part, as long as you are giving some loving to your body.   

Crazy For...

The Crazy For tab has been updated!! Check it out every so often as I continue to find things that I'm crazy for...


Weekly challenge that you are probably going to hate(or whoever is with you will!)-  Everywhere you go this weekend (errands, grocery store, etc.)  park farther away than you normally would.

Amusing or great stories about this challenge?  Share them in a comment! 

Button

What the heck is a button?  Apparently in the blogging world, people put images on their own blog sites in order to quickly lead you to their favorite blogs.  Who knew?!?!?!  My awesome blog designer has designed this button for you to use on your pages to lead your friends here... 

Here are the instructions to show your support:

To get the Ewe Fit button for your blog or website, just copy the 

code on the sidebar and paste it on your website. 

For Blogger, go to Design and then Add a New Gadget.  

Choose HTML/Javascript then paste the code in the box. Don't forget to click save!

 

Thanks for spreading the word! 

Please send any questions to ewefit@gmail.com 

 

What's In a Name?

 Yes, I know a Ewe is a female sheep/lamb.   I would love to tell you that there's some deep psychological meaning there and that a ewe is a strong, intense, persevering, tough animal, but I honestly have no idea.  They might possibly be the weakest animal out there....who knows. 

I've always love a good play on words, so there you have it.  EweFit was the name that popped into my head while I was brainstorming that I liked the most.  So, yes, you may have to deal with me using 'ewe' instead of 'you' every once in awhile, but I'll try not to get carried away.

When brainstorming, I wanted my readers to have a site to focus on themselves.  When was the last time you really thought about yourself, and actually came up with a plan to do something great for yourself?  Since I know my audience is mainly women, I'll take a wild guess that it has been awhile.  So, my hopes were that if the name made you think about yourself, hopefully you would be better off than before visiting the page.  Maybe so, maybe not- but hopefully.

August Goals

Whether you're a beginner or a professional, I highly recommend setting goals.  Goals can be huge motivators as well as helping to boost your self-confidence!  I've found that people who are hesitant or straight up refuse to set goals have never been taught correctly how to set one.  Often their goals are too broad or too ridiculous extreme. 

I suggest short (a couple of weeks to one month), medium (one month to three-ish months), and long (six month) term goals.  What better time to set one (or more) goals than on August 2nd?!?!

Get the best results by following the simple guidelines below for setting your goal(s):

• Create S.M.A.R.T. Goals- Specific, Measurable, Attainable, Realistic, Timely
• Write them down and post the somewhere that will remind you to work towards them.
• Be simple.  Don't try to over think goals.  Is it something you want to achieve or not? If you waiver at all, choose something else. 
• Know yourself.  Choose goals that will be challenging, but not overwhelming.
• Come up with a game plan to achieve.  If you write down a goal and put it in a drawer, and don't think about it again until my next post on goals...well, you get where I'm going here.

Some ideas:
I have a few clients that want to lose A LOT of weight.  During their very first workout, we brainstorm and think of smaller goals that can work as stepping stones.  I also ask them to think of a fitness goal as well- running a mile without stopping, doing one pull-up, doing a normal push-up, etc.

If you're trying to lose weight, don't just have one goal of pounds.  Include other things such as keeping an honest daily food log, drinking 64 oz. of water everyday, etc.

If you would like help setting a goal for August, let me know!! Also, go ahead and post in the comments what one (or all) of your goals is.  It's always great to share ideas and you'll be able to update your progress towards the end of the month!

Tomorrow:  What's In A Name? & Button!

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• SMART Goals (fitnesstipsforlife.com)

Food for Thought...

Cover via Amazon

I just got done reading Breaking Free from Emotional Eating by Geneen Roth (author of Women Food and God which I'm currently in the middle of now).

My brain has been racing with thoughts since reading it.  Not necessarily about the food aspect, but just a lot of really good points made and I thought I would share some of my favorite excerpts.

So many of my clients have expressed their struggles with eating and their relationship with food (as well as having my own struggles of course) that I just can't help but thinking about it. 

Here goes...

"We don't see the struggle of people we admire, the people we respect....We see them weel, sparkling, succeeding.   We can't look inside them.  But we are constantly looking inside ourselves, comparing our insides with their outsides.  And it's an unfair comparison."   

I was working with a client today and she made a comment about another lady that was very fit/super skinny working out next to us.  I continued our conversation by asking her if she liked reading, etc. and if she had heard of or read Women Food and God (since it's the "popular" book around right now) and she told me that she doesn't read nonfiction books, she has enough nonfiction in her life already.

"If you are looking with critical eyes, there is no such thing as an acceptable body.  Stop waiting for permission to like yourself.  No one can give it to you."  

Bam.  There it is.  Acceptance.  Such a simple word that we try to do everyday by accepting others, but how many people really are accepting themselves?  She goes on to challenge her readers to look in the mirror everyday and find three qualities that you love about your body.  I love this exercise, or maybe it's more of a challenge for some.  I challenge you to do this exercise in August.  What did you find?  Brag a little! What do you love about your body?

And this last quote is still one that I'm personally digesting, but I still wanted to share it.
"When we get on a scale, we say, 'Tell me, machine, how I should feel about myself today.'  We've made the scale our symbol of authority, of worth, of truth.  If we've been "bad," there's no denying it because it shows up on the scale.  If we've been "good," getting on the scale will be its own reward.  The scale, like God, knows all.  A scale, however, is just a scale- a cold, lifeless piece of metal- until we give it its power."

Be Ewe. Be Fit.

Main Objective of EweFit:

Inspire, motivate, challenge, and educate readers so that they may enhance their overall wellness through fitness and nutrition.

Consider this your introduction to EweFit, an idea that has been mulling in my head for quite some time and is now officially taking shape.  Every time I think about the structure of this blog, I think about a mixed tape (you'll see what I mean...that is, if you even know what a mixed tape is to begin with).  This blog will mainly consist of fitness and nutrition.  If you are looking for a blog that focuses only on one subject, you're going to be very disappointed with this one.  I'm not going to give you a new recipe every day, or bore you to death by posting the same subject on the same day each week.  You'll get what you get, and hopefully it will make you want to keep coming back.  I'm not going to waste anymore time with introductions, but check back this week as I will be getting all tabs, accessories, and some blog posts up and running!  

 If you haven't already checked out the "About EweFit" tab, it should help with a little more of my background and what possesses me to start on this blogging expedition.