Retrained Disciplined Brain

One of my favorite retrained breakfast creations
Photo by Brit Martin

My girlfriend called me yesterday -- get this because she needs help getting back on track with her healthy diet and exercise regimen.  Calling, me? Seriously, I love it. Anyhow, she's been so busy with work, hasn't had time to take care of herself, and she feels miserable.

There's nothing better than eating healthy wholesome food combined with exercise. You just feel good. So if you fall off even a little you begin to feel icky. As an obese miserable woman I ate so much crappy food with no movement. I felt like I was drugged all the time. I remember at one point I use to fall to sleep at the wheel while driving. Yes, scary I know. Oops, I'm way off of the subject I was addressing -- kinda. My point, I know first hand the way eating real food and exercise can improve your mood and the way you feel.

My advice to her: Schedule the time to plan, shop, and prepare her meals. Don't budge. It's a commitment. That way she has good real food that she can zap anytime and ready made snacks. Of course, I gave her some recipe ideas. Mostly all the meals I'm currently eating (very plant based diet). The further we got into the conversation the more silence there was. Finally, she said "This sounds so disciplined." I laughed.

Here's the thing. I've had to Retrain my Brain. All the foods that eat I enjoy. Believe me I do not compromise taste. I love food too much. I have found foods that I enjoy that happen to be good for me.

• Like my new friend wheat berries -- love those little nutty kernels. They are versatile. I can eat them with savory items or with fresh fruit and a drizzle of honey. 
• Kale -- King of the greens. I sauté the greens, use them in soups, or make crunchy kale chips for a snack. 

I see it like this, if I'm using coconut milk then I don't compare it to the taste of cow's milk. I'm no longer drinking cow's milk for various reasons. They don't taste the same nor should they.

Disciplined? Okay, sure that's fair. I've made a commitment to myself. I'm in pursuit of health, wellness, and weight loss -- it's a holistic approach. I want to honor my body with good whole food, but still be able to enjoy the taste. I also realize that working out is only about 20 percent of the equation when it comes to weight loss. I know that what matters more is what I eat. It makes no sense to workout as hard as I've been if I'm not going to eat well. It's counterproductive.  So, I've retrained my brain and I'm disciplined.

Right here

I'm guessing that about right here is where most folks would give up. Throw in the towel. It's too hard, frustrating. It's not happening fast enough. You're eating right and have a solid workout regimen. It's been two weeks now. What gives? Ha. All jokes aside.

I've been plateaued for several months now. Well, I did lose three pounds a few weeks ago, but that's a small drop in the bucket.  This is a hard spot. It's pivotal. Two choices: Fold or persevere. If you fold you can guarantee you will never get there. You can't get there without being here. Being here and staying here for a while is a choice. And, then there's being here, right here, and finding strategies to get through these challenging plateau periods.

If I would've stopped here...

My response to my body's latest plateau: I've sought a team of personal trainers (Northwest Personal Training) to assist me with my workout routines and I am refocusing my attention to my eating habits. Plateaus are our bodies way of saying uh...I need you to do something different. I have your workout and eating habits figured out.

News flash: Fitness and weight loss don't just happen. They require work. Lots of hard work. Consistency. Determination. Tenacity.

...I wouldn't be here

Think about the ripped guy at the gym. He didn't get those pecks overnight. Did he have challenges? You bet he did. But, he stayed with it. Yours truly didn't lose 170 pounds overnight. I've had to work through all sorts of obstacles. But, I've never given up. I just find a different way. 

Folks, take it from yours truly, there are no magic pills when it comes to fitness and weight loss. Hard work, patience, and a never give up attitude is what it takes. I'm guessing, right here is where you are highly motivated to make the commitment to your fitness and weight loss goals.

Nice touch

I was rummaging through some papers and found a printed copy of an email from one of my admired Seattle University professors, Gary Atkins. It was my senior year. The course I was taking was CMJR 315: Literary Journalism. I'll admit I forgot what the assignment choices were, but I wrote my piece on my family and our domino games, "The Domino Effect."

 I recall writing that piece like it was yesterday. I was stressed out having to write it because it was unlike any piece of writing I had ever done. Literary journalism is factual writing with a creative, fictional twist. And, like most college students although I had the assignment weeks prior I waited until the last minute to write it. Once I started writing though the ideas, memories, and words just started flowing. It's still one of my favorite pieces today.

Here's what Gary wrote:

Sunday, March 13, 2005

Chrisetta - 
This is a really fine piece of writing -- it takes me both into the game itself, where I can both see and hear it and it takes me into the heart of the family, even more importantly. Really nice descriptive phrases, really good command of the organization spiraling around the hub both of the game itself and of the lessons it taught you. Superb job! You've got a very nice touch with words when you push yourself and go for them! 
A+

Gary L. Atkins
Associate Professor, Communication

I feel so lucky to do what I love on a daily. And, It's kinda cool to have at least a few folks reading and enjoying what I write. As always, thanks for reading.

Next Level

Should working out be this fun?

I've been at this for a long time -- battling obesity. The finish line is within sight, but the closer I get to it the harder reaching it seems. I'll admit, I'm at the point where I need help. I can't do this alone. My tool belt is empty and I'm not ashamed to admit it. Nor am I afraid to seek help. I started thinking...Hmm...A personal trainer is what I need. Someone to guide me, challenge me, gently kick my butt, and push me to the Next Level.

Score! Not only did I find a trainer, I found a team. I'm super-duper excited to be training with Northwest Personal Training. A small, upscale studio with a team of awesome certified personal trainers led by Sherri McMillan a leader in the fitness industry.

I'm confident that I'm in good hands with these folks. There are no gimmicks. No frills. No magic pills. Just them working me to my maximum potential. In turn, I'll give them everything I have every time out. But, my work doesn't stop at the studio -- when I'm away I'll fuel my body by eating fresh, wholesome food and getting plenty of rest.  The team will help me stay on track by reviewing my food diary periodically. On Friday, to jump start my bid to the finish line we recorded my weight and measurements. Now, we have a clear idea of our starting point and it's time to do this!

I got my dukes up!

The finish line seems closer with the help of my new team at Northwest Personal Training. I'm committed to my health and fitness and with their help it's time I push myself to the Next Level.

Check out their website for more info on their Vancouver and Portland studios :
http://www.nwpersonaltraining.com/

Easy come, easy go

Let me tell you, battling obesity is a hard gig. 170 pounds gone forever and I'm still 60 pounds away from my goal. I'm proud to say, during these last seven years on and off,  I've never regained any of the lost pounds. I've maintained my weight. That's a big accomplishment. Part of the reason I believe I've been able to not back track is because

a.  I know how hard it was to get the pounds off and I never want to go there again
b.  Losing the weight through making conscious food choices and exercise teaches me
     lessons
c.  Repeat x5:  It was too hard to get the pounds off and I never want to go there again

I've been propositioned many times to take supplements such as: Advocare, Medifast, etc. I've declined because I like food, real food and any program that tells me I can't eat fruit - forget about it. Seriously, I just feel like any diet is just that a diet. Sure, someone gives you a plan with some pre-packaged food and you follow it. Then one day you don't eat the pre-packaged food anymore... Losing weight through conscious food choices helps you to learn how to manage food. You have to learn to make better choices. Eating out of packages is just that. There's no control. No creativity. You're boxed in. And, exercising  burns calories while keeping your heart healthy. It just seems like the most logically approach. I'll admit, making conscious food choices and learning how to eat correctly is challenging. Creating a workout regimen and staying with it takes discipline. But, for me it's worth it.

I don't want to back track. I want lasting results. The way I see it -- lasting results come from hard work. Staying in the trenches has taught me all sorts of lessons about food, exercise, my body, and my fortitude. I've tried the Drive-thru and ATM approach before -- it's fleeting. Easy come, easy go.  No lessons are learned with the quick-fix approach. I stay at it, the hard way because I never, ever want to do this again. I'm changing my life for good. The hard way. I know within myself once I hit my goal I will stay there.

**Of course everyone must follow their own path so if supplements work for you then hey go for it. I just want us all to be healthy, fit, and happy.

5 or 50

It's from within

I have the pleasure of sharing my story and speaking with lots and lots of women. When I started my bid to fitness and weight loss I was surprised at how many "normal size" women called me their inspiration. I always thought...She's slim. How could the fat girl be the one to inspire her? It took me a while, but I came to realize it's my spirit, my go-get it attitude. No matter my size, I am always willing to put myself out there -- with words through actions.

I'm just about 60 pounds shy of my goal weight. Yay! The closer, however, I get to my goal. Sadly, the more unsatisfied I seem to become with my looks. I look in the mirror and think, really? It's the internal demons. The negative space. I blog about it all the time because it's very, very important. More important than how much I weigh. It's more important than how much you weigh. Ladies, we have to silence these negative thoughts. We have to embrace who we are beyond our looks. I've learned from you as you've learned from me.  I've come to the conclusion, it doesn't make any difference if you are five pounds or fifty pounds overweight. It's the internal stuff. Ladies, health and wellness starts from within. If you can't love yourself, and find peace within yourself. Than no matter what size you are or how much you weigh you will always struggle with yourself. 

Stop! Stop obsessing over: Your weight, your looks, and every bite you put in your mouth. Stop looking at her, and wishing you had legs like her. Hair like her. I'm betting you she's looking at someone else thinking the same thoughts. Start seeing yourself as beautiful, strong, capable. While you're at it, allow yourself to enjoy a chocolate chip cookie every now and then. Start today!

****
From "Stop The Insanity!"

We are women in wellness.
We are women in health.
We are women in wanting to look and feel better.
We are all sisters in wanting to change.

A couple of weeks ago when I was in my workout rut, to help me refocus I checked out some books from the library. I stumbled across this blast from the past Susan Powter's "Stop The Insanity!" I was surprised that her and I have a similar style and have a lot of the same theories.

Fight or Flight

Research, research, research

Love, love, love what I do. I've become pretty active in the community sharing my story and helping others: Cooking classes, cookbook, speaking events, and blogging.  As a result, folks are starting to take notice of me. Awesome.

Recently, I was asked by a very reputable organization to work on a huge project. My first response was oh, my goodness. Yes! I was buzzing off the walls. Then about three days after the offer I became frantic. Scared. Nervous. Doubtful. My girlfriend reminded me, the first time we take on any project there are bound to be fears, doubt. It's the first time. There are so many unknowns. Besides, this is a really big opportunity. I should be nervous. I have lots of work to do.

Game on. Last night, I packed up my materials and went to the library and I'm so glad I did. The visit to the library was just what I needed. I was able to work in a different space, a new environment.  After spending hours researching and thumbing through countless books. I have a solid outline and clarity about the direction I plan to go in. I guess, we need the fear factor to kick in to bring out our best.

By the way, I love the public library. It totally rocks! While I'm working on this project, No doubt I'll spend lots of time there researching, writing, and hanging out.

Like Marsha

61 years young: A mother, grandmother -- who owns the gym. I tell you, this lady goes hard. She's fearless. Back-to-back cycling classes. No problem. Body Pump, Pilates, you name it. She's there.

Marsha ready for take off

I've been in tons of classes with Marsha over the last couple of years, but when I saw her last week I really took notice of her. She's been cycling, seriously cycling, and her body looks amazing. She's slim and toned. She looks fantastic. She says she feels amazing too. Like most mothers, Marsha says for years she put her children and family first and her health was low priority. But, now that her children are grown she is taking care of herself and claiming her good health.

Thanks, Marsha for being my inspiration. When I need that extra umph I gaze up front at Marsha and crank another gear. I want to be like Marsha when I grow up.

The Zone

At the start of cycling class, the instructor -- Salina, announced the ride would be a consistent climb in zone three/four. Zone three/four is a nice pace. Your legs burn, your heart is pumping, you feel exhilarated, but you never really become taxed. In cycling, some rides are about intensity, some about hill climbing. If you enter zone eight with the tension cranked -- you are riding hard.

Some days the goal is to really max yourself out and ride hard. Other days it's about going the distance. The instructor sets the tone, however, everyone has different goals and are at different levels. Each day your body feels different which can alter your performance. Each day you want something more or less from the experience.  So, today, about midway through class Salina asked, "What do you want today?" How fitting...I thought. When I got to class my mindset was to ride hard. I had even wrote a Facebook post saying "Ride hard or don't ride at all." In that moment I cranked another gear and brought it to another level. Instructors, trainers, they guide you, but it's up to YOU to find the zone. Today, for me cycling class wasn't about going the distance -- it was about riding hard. My legs are heavy and burning and I feel good!
 

Training for life

The other day I was completing a fitness evaluation that asked if I was training for an event. My answer, "Life." I understand the question was meant to determine if the person completing the evaluation was training for a marathon, triathlon, or another special event. But, the way I see it-- life is a special event.

I workout because I want to be stronger, fitter, and live a better quality of life while I'm around.  I want to walk, run, bend, stretch effortlessly. A long time from now, when I have grandchildren I want to be able to run, play with them and pick them up. As I age, I don't want to have help out with my groceries. I want to carry my own bags out. I prepare 99 percent of my meals at home using fresh food because I want to honor and fuel my precious body. I realize, "We are what we eat."

I've got my mind made up. This is no fad. I've made a conscious effort to change my life for good.  I'm training for life.

Small things

Celebrating small things...

Often overlooked and less celebrated are small things.  Small things are the foundation for big things. Without small things, well, big things can't happen. Seems to me celebrating the small things en route to the big, ultimate things makes more sense. Why delay the celebration? Big things, are big, and they usually don't come around as often.

Case in point: Battling obesity is a big thing. But, when you weigh 388 pounds losing a pound is a small thing. I could not, however, have lost 170 pounds without losing the first pound, five pounds, ten pounds, etc. With each pound there was cause for celebration because those first pounds were the foundation.Those first pounds gave me the strength and confidence to go on.

On the flip side: A nonchalant attitude towards small things such as missing a scheduled workout can be damning. It's just a workout -- not! Maintaining a workout routine requires discipline, effort. It's the attitude, the spirit. Sure, one workout is a small thing, but ultimately weeks, months, years of working out become a big thing. Y'all with me?

Let us celebrate small things, and let us not take small things for granted. For small things become big things. And, if you are impatient like me big things just take too long.

# 2

Bringing Cooking Back now available at New Seasons Market -- Concordia

Oh, New Seasons Market how I love thee.  Let me count the ways...

1. January: Fisher's Landing store purchased and put "Bringing Cooking Back," on their shelves.
2. February: They opened their doors to me and the community for a cookbook signing and tasting. 
3. Today: My convenient little cookbook will make it's debut on the shelves of the New Seasons -- Concordia store.  Totally cool. Concordia is the neighborhood where I grew up ( my high school is just a couple of miles down the way).  And, there are lots of foodies in Portland so I'm anxious to see how they receive it. Bonus -- I hear Concordia is the busiest New Seasons store.        

I'm tickled and honored to have "Bringing Cooking Back," in two of their 12 stores. Will "Bringing Cooking Back" grace the shelves of all 12? I sure hope so.

Thank you ever so much New Seasons Market for embracing and promoting little folks like me.

Overjoyed

No words today. I can't find any. Shocking -- I know. Just sentiment.

My heart is full of gratitude and joy. Thank you. Thank you. Thank you. 

"Joy is what happens to us when we allow ourselves to recognize how good things really are."

~Marianne Williamson

Found

Found: The gal with the go get it spirit at the gym. 

She's been spotted at: Northwest Personal Training, 24 Hour Fitness Columbia Tech, walking the hilly Mt.Tabor Park, and today there was a sighting of her laughing, shaking hips, stomping feet to "Boogie Wonderland" in Rodney's Funky Rhythms class at Firstenburg Community Center. 

It's been a while, but after stringing together two solid weeks of workouts consisting of a variety of classes in a few locations -- I'm baaaaaaaaaaaaack!

Over the past few months, I'll admit I had lost my way a little, but I want to make sure I'm clear -- I never, ever had given up. Battling obesity is a hard gig so sometimes these types of breaks are necessary. My health and wellness can't be measured in days, weeks, or months. I've made a conscious effort to change my life for the better -- I want this healthy lifestyle forever.  Today, I am refocused, refreshed, renewed and ready to go to the next level.

Thanks to the search and rescue team for finding and revitalizing me.

I highly recommend...

From my kitchen

...Oven Roasted Mini Sweet Peppers. Oh my goodness. I made some for dinner last night and all I can say is umm, umm, umm. Insanely delicious. Roasting intensifies the sweetness. The olive oil and salt well...just try it for yourself.

Here's the super simple recipe:

Oven Roasted Mini Sweet Peppers

Ingredients

1 bag sweet mini bell peppers, washed and left in tact

Extra-virgin olive oil
Kosher salt and freshly ground black pepper to taste

Pre-heat oven to 425 degrees

Directions

1. Wash and dry peppers
2. Spread them on a rimmed baking sheet or in two cast iron skillets (preferred)
3. Drizzle with olive oil until nicely coated
4. Sprinkle with salt and pepper to taste 
5. Bake at 425 degrees for 20 minutes turn over after 10 minutes (Peppers are done when some of them have golden brown edges and they are soft).
6. Serve hot or cold

These will keep up to 2 weeks in the fridge if they last that long.

Snack attack tip: Mini sweet peppers are also great for snacking raw by themselves or with hummus (Bringing Cooking Back owners there's a delicious recipe in your cookbook).
 

From my kitchen to yours - healthy, happy eating!

Hey, you! There's no food in your grocery cart

I cringe when I'm grocery shopping and I peek in someone's cart to find an assortment of packaged so-called food - CRAP. The sad part is I'm almost certain the person is not aware that they aren't buying food. Sometimes I have a suspicion based on the selection of crappy items in the cart the shopper feels as if they are buying healthy items (e.g. Yoplait yogurt, Nutri-Grain waffles, diet soda - really). This so-called food was produced in mass quantities in a production warehouse. It can't be healthy or good for you. Please just take a minute. Pause. Think about it.

Food companies makes lots of claims about their products being healthy, but here's the truth of the matter -- most are not. This is advertisement at it's finest folks.  If you are buying mostly items that are packaged in a box or container, and can be purchased with coupons than you are more than likely not eating food. Coupons are just another form of advertising. Ingenious advertising. Oh and warehouse giants such as: Costco. Shake my head. Pharmacies, gas station convenient stores.  Oh my goodness.

Sorry, to burst your bubble. But, real food: Fresh vegetables, fruit, grains, lean protein, nuts, and seeds - don't boast any claims to be healthy or fat-free. Real food speaks for itself. Besides, farmers of real food don't have the advertising dollar to make such claims. You won't find coupons in the Sunday paper for real food and there is no buy one get one (BOGO) free deals on Kale.

So much to say about this HUGE subject. I'm running out of time this morning though. I promise we'll revisit it soon, real soon.

Mark your calendars!
Saturday, April 21st, 1-4 p.m.
Cascade Park Community Library
FRESH The Movie
After viewing the film we will discuss our thoughts...It's time to really start thinking and caring about our food and the environment.

Comeback

Let's do this!

Doubts. Replaced. Fears. Erased. After my tibia was fractured last year I had moments of doubt. Being injured is scary. I was doubtful, fearful. Heck, I was hit by a car while walking and my leg was fractured. I underwent surgery (March 3, 2011) to repair it and hardware was placed in my leg to hold the bones together. I had to walk for months on crutches with no weight bearing to my leg. Sure, the doctors said I would regain my quad strength, walk again, and eventually return to all of my normal activities. During the rehab process I kept my spirit high and worked hard, but there was always a little shadow of doubt. Even after I was giving the green light to return to mostly all activities after six months I was still fearful, tentative with my movement. I just didn't know if my leg would ever be the same again.

And, I'm off!

Fast forward: One year.  Yesterday, I made the ultimate comeback -- I was able to walk the beautiful, five-mile hilly Mt.Tabor Park. No crutches. No doubts. No fears. Just me and my girlfriend, Jamie, swinging my arms high and walking proud. It had been a long time coming...You see to take on Mt.Tabor Park again was on my Post-Recovery Wishlist.  It was the last thing on my list that I had yet to accomplish. It was the last doubt.  Walking in the fresh air, taking in all the beauty of the park and in the backdrop the splendor of Mt. Hood.  Ha ha. Whew! I tell you... sweet victory.

Sweet Victory

Retrain your brain

Retrained: Breakfast

Eat a meal that doesn't consist of meat, by choice. Never. Brown rice instead of sticky white rice. Seriously. Greens and eggs for breakfast. Nope.  It's been a long time coming, but I've changed my eating habits for the good.

When I first learned that brown rice was the best choice, I resisted. Sometimes, I would prefer to go without the rice because it just didn't taste the same. It was too crunchy, too nutty. Ha. But, since it was the better alternative for me health wise I continued to prepare and eat it. Low and behold the very reasons I use to not like it are the very reasons I like it. White rice just seems like fluff, there's no substance. When you eat brown rice you are eating the whole grain which makes you become more satisfied.

The way I see food now is completely different than in the past. I now understand food is fuel for my body, so my goal is to fill it with premium goods. My latest food discoveries:

• Kale is king of the greens! 
• Sautéed collard greens are just as good if not better than the southern cooked way.
• I can enjoy a meal without meat. Actually, kinda prefer it.
• Buns are overrated. If I indulge in a cheeseburger I omit the bun or replace it with tomato slices.
• I really, really like whole grains. Especially, my new found friend, wheat berries.
• Fruit is nature's goodness.
• Vegetables make all meals better.

I love food. I'm proud of myself for retraining myself to enjoy it without abusing it and make better conscious choices. I've retrained my brain. You can do it too, start with some small adjustments and if you don't particularly like it the first time try it again. You may find that you can learn to like it. Think of the health benefits. Food is meant to nourish our bodies. If you think of it that way, retraining your brain will come easy.

March Mellow

After a fabulous, but busy February, I'm going to mellow it out in March. I've been out and about in the community spreading my love for good wholesome food, sharing my story, signing cookbooks, and having a grand time mingling with folks. I am so fortunate to be able to do all the things I love: Write, speak, and cook. As much as I love what I do. I also realize the importance of taking care of numero uno.

With that said, my calendar for the month of March is empty. No Healthy Cooking 101 classes or speaking events. Time to refocus on my weight loss and fitness goals: Rein it in. Presumably I should be able to do it all, but I'm still working on figuring out how to balance. No worries, I'll still be blogging, updating Facebook, and working on future events. I already have a couple of events on my April calendar, but I'm gonna leave March Madness to the college folks for moi it's March Mellow.

---

New to the blog this month on Friday's -- I'll add either a recipe of the week or food item of the week.  Look for it at the top left corner of the blog home page. 


Starting next week, I'll start writing the "Stewards of the Earth" series. First up, sustainability. 

Mark your calendars -- Saturday, April 21st 1 - 4 p.m. a viewing of FRESH The Movie at Cascade Park Library.