We passed!

 

The importance of a diet rich in fresh fruits and vegetables was the topic of our “5 or 50″ Women’s Sustainable Weight Loss & Healthy Lifestyle Group meeting last night. As you know, I’m a huge advocate of a mostly plant based diet. So, no surprise, it’s a topic our group has explored more than once. I’m proud to say the ladies have taken heed to our conversations.

Our guest speakers Greg and Keith (our first time having guys at the meeting) are reps from Monavie. Monavie has this cool new VIEW scanner or what the fellas call the “Fruit/Vegetable Lie Detector.”  The Monavie VIEW scanner helps determine if you are getting enough antioxidants. After scanning the ladies in our group, the entire group (even the newcomer) scored with medium to high levels of antioxidants. Yes! We passed with flying colors. The fellas said it was the first time ever that they had a group collectively score this high. Yes! Yes! Yes!

 

 

I say it again,  Eat Your Colors.

 

--

Life Scores from our group: Four scored purple including myself, three scored green, and one scored blue. Read more about the VIEW scanner and Life Score here.

See a recent blog post on the importance of fruits, veggies, and antioxidants here.

Prep time

I’ll be honest, shopping, cooking, and eating “Outside of the Box” requires a commitment. Having a plan of action will save time and ultimately make the days easier.

For most folks, one of the biggest challenges to eating and living “Outside of the Box” is being prepared. On the food front: Being prepared means of course grocery shopping, but it also means once home with the goods taking it one step further — prepping. Slicing and chopping the fresh produce, hard-boiling eggs, making side dishes, making a pot of beans and/or grains, packaging up nuts and grains, etc.

Though, I am fortunate to work for myself from home or near home. I still benefit and stay on track better when I am prepared.  I dedicated part of my Saturday to prep time. So, this week when I'm blogging and my stomach starts grumbling I can just go grab a quick snack. Or after a day of talks and presentations I can come home and reheat with ease.

I prepped fresh veggies (carrots, cucumbers, and mushrooms), made a pot of wheat berries, and three side dishes (Sautéed Collard Greens with Garlic, Baked Sweet Potatoes, Parmesan Roasted Cauliflower).

Prepping tips:

Fresh produce always takes a little prep time. Do it in bulk right when you get home from the grocery store that way you'll be prepared throughout the week.

1. Pull out a cutting board, a colander, knife, produce peeler.
2. Rinse and/or peel produce. Get to slicing.
3. As you're slicing, put on the pot of beans, grains, eggs (cook as directed).
4. After vegetables are sliced either place in storage bags/containers or prepare as side dishes.
6. Once beans, grains, or eggs are finished cooking.  Allow to cool slightly and then store in fridge.

There you have it, prep time made easy. Happy Shopping, Prepping, Cooking, and Eating! 

A peek at the side dishes I whipped up:

Outside of the Box Finals at Clark College

Day Two: Grub time!

I was invited by my mentor and friend, Veronica to host a food presentation for her Health 100: Food and Your Health students' final. The students have been discussing and learning about food and health all quarter and using my cookbook.  My final visit was an OUTSIDE of the Box, delicious way to wrap up the course.

On the menu: 
Hummus with Crudités
Cashew Energy Bars
Santa Fe Chicken Wraps with Fresh Salsa

I really enjoyed my time with the students. It was super-duper fun being among all the youthful energy. After each class, I always ask the students if they can and will make the recipes at home. The consensus among the students was that the recipe ideas I shared with them were totally doable and they would indeed try them. So, with that said -- they are officially OUTSIDE of the Box.

Doing what I love, loving what I do!

Day Two/Thursday, March 21:

Food is Fuel

A student helps with Santa Fe Chicken Salad

Assembly line for Santa Fe Chicken Wraps

 

Michael gives a thumbs up for the Cashew Energy Bars 

Hummus time

Day One/Tuesday, March 19:

Lecturing with my mentor -- super duper cool!

--
I lectured for 11 classes and four programs at Clark College during Winter quarter 2013.  I made lots of connections with the students, staff and faculty. Thanks to the Health department for having me and extra-thanks to: Veronica Brock, Kristen Myklebust, Erin Staples, Kristin Woitte, Garet Struder, and Steve Demassa.

Slowly but surely

A couple years ago, heck, even two months ago, I would have been beating myself up pretty bad about my current state. You see, the past few months I've been very busy in the community: Motivational talks, lectures, cooking classes, on and on. So, busy that truthfully I haven't been as dedicated to my fitness and weight loss goals. I can't recall the last time I worked out at the gym and I haven't recorded a decrease on the scale in umpteen months.

I'm 40 years old and have been overweight my entire life. I've never been what you called a "normal" size. I'm not sure what the statistics on beating childhood obesity are, but I'm sure they're slim (no pun intended). Despite what the statistics may be, to date with a conscious change to my diet, mindful eating, and exercise I've lost 170 pounds. I am proud of myself for what I have accomplished.  But I also can be pretty hard on myself for what I haven't accomplished.

The more mature, intuitive Chrisetta, recognizes that it's pretty unrealistic of me to think that I can make obesity go away overnight or even in a span of a few years. The Chrisetta of the past would have beat herself up for being in this current state of flux. Called herself names. But no longer. I'm a place in my life, a place in this journey where I'm not going to let those negative thoughts consume me. That's a part of the battle -- learning to not think and speak negative thoughts, learning to be kinder, more flexible and forgiving of myself. Does that mean that I am giving up on my goals? Quite the opposite. It just means that instead of pushing myself so hard, focusing so much on the destination.  I'm going to ease up -- live a healthy, fulfilled life, and enjoy the journey.
 
Today, I'm healthier, happier, more peaceful and content. Oh, and 170 pounds lighter. Slowly but surely, I'm saying farewell to my old childhood nemesis, obesity.

Pinned

I spent all of Saturday, really, all of Saturday, pinning photos to Pinterest. I would have never thought it could be so addicting!

I've heard about and seen photos from Pinterest for a while now, but never really thought much about creating my own account. Recently, a couple people have mentioned maybe I should showcase my food photos on Pinterest. So, finally I done just that.

Funny thing is after I spent the entire day posting board after board and pinning photo after photo. I started actually browsing other folks Pinterest pages. After peeking around for a while I noticed that their pages looked nothing like mine. They had photos of lots of different stuff, from more than one category, and from lots of different people. I set my page up with ONLY my photos, my food photos.

After browsing I surmised  the concept of Pinterest was not to ONLY share my photos, but more about me finding other photos that I liked and repinning them. Ha. I laughed hysterically at myself and then left the page as is. Sure, I may now and then repin photos if I find them appealing, fun, or interesting. But, I kinda like my page the way it is. Besides, I've always been more of a leader than a follower. What can I say? I'm OUTSIDE of the Box in all aspects, including Pinterest.

I'm here, there, everywhere in the community sharing my love for good food with you and NOW on Pinterest too!

Interested in following me on social media? Here's a link to my accounts:

Pinterest
Twitter
Facebook
LinkedIn

Outside of the Box: Cooking with kids

I'm sure I sound like a broken record, but I say it again -- I love what I do! Yesterday,  Colby, Trystan, and Cy showed up to my kids cooking class eager to cook and learn. Me and three young fellas a recipe for delicious fun!

On the menu: Hard cooked eggs, Brown Bag Popcorn with honey butter (reminiscent of Kettle corn), and Granola Berry Parfaits with made from scratch granola.

We started our time together discussing why we cook and eat OUTSIDE of the Box. My goal is to make the classes fun and provide information. The lessons in these classes go beyond food and beyond cooking. I show the kids how to use basic kitchen tools, basic math skills, and kitchen safety and cleaning tips -- they even washed the dishes -- I have proof (see photos).

In these classes the kids are exercising patience, they're sharing and taking turns, and bonding. A perfect example: Since Trystan was near me, I offered him a sneak sample of the granola we just pulled out of the oven. I looked over and he gestured to the others to share his sample with them. How cute is that?

On the food front:
- We discussed where the food we prepared came from
- Why it's best to eat seasonal, local food
- We talked about cage-free eggs, honey as sweetener instead of sugar
- And of course, we can make any and everything that comes from a package or a box from scratch.

As our time came to an end, I offered a little advice to the parents who attended the class: The lessons from your time in the kitchen with your kids is invaluable. It's a time of learning, sharing, bonding, and creating memories. Besides, how will your kids know how to make the family traditional meals if you don't show them how.  Read previous blog post, Tradition, love and recipes.

Doing what I love, loving what I do! Here's a look at our time together.

You're invited...

...To a free screening of HBO's The Weight of The Nation sponsored by Camas and Washougal on a Diet. I'm excited to be the presenter of the third part of the series, "Children in Crisis."

As you know, I am a product – and now a survivor – of childhood obesity. For this and other reasons, the childhood obesity epidemic is near and dear to my heart. When I started this blog, my goal was to reach out to overweight children and their parents, well the blog took a life of it's own. And I haven't addressed the issue as much as I would have liked, but here's my way to address the issue and get the community involved. 

I'm telling you first hand, "You don't grow out of obesity. You grow into it." Most overweight children will become overweight adults. Please join in on this important conversation -- it affects each and every one of us, directly or indirectly.

Mark your calendars for the upcoming FREE screenings of HBO's "The Weight of The Nation: Children in Crisis" at LaCamas Swim & Sport -- 

Wednesday, April 3 and Wednesday, April 10 @ 7 p.m. 

I'll see you there!

---

Thanks to Stephanie Millman, Program Director of Camas & Washougal On a Diet for taking the time to shoot the video and the opportunity. Also, thanks to Teresa Torres of  the Cascade Park Community Library for allowing us to shoot the video on site.

Repost: Recipe Wednesday Greek Quinoa Bowl

Tomorrow the third installment of cookbooks will be delivered to Clark College bookstore for use Spring Quarter 2013. Funny, how time flies when you're having fun...The first installment went on the shelves late August 2012. To celebrate, a blog repost, "Recipe Wednesday: Greek Quinoa Bowl." Enjoy!

Woo hoo! On August 27th my second cookbook will hit the shelves. I'd rather not celebrate alone, so for the month of August together let's celebrate the release of Shop, Cook, Eat: Outside of the Box. Every Wednesday this month I'll feature a recipe from the book.

This week's recipe from the Make It Fast section, Greek Quinoa Bowl. It's light, fresh, and bursting with Greek flavor.

Shop, Cook, Eat: Outside of the Box

60 simple, delicious, healthy recipes

Reconnect with your food and take control of your health in your very own kitchen using this collection of simple recipes focusing on whole, natural foods.

GREEK QUINOA BOWL

Greek goodness in a bowl.

PREP TIME: 5 MINUTES 

TOTAL TIME: 25 MINUTES 

SERVES 4

Ingredients

2 cups quinoa, cooked

1 pint cherry or grape tomatoes, halved
½ red onion, diced
½ cup Kalamata olives, halved

½ cup artichoke hearts, chopped

½ cup feta cheese, crumbled
Kosher salt to taste

Freshly ground black pepper to taste

Lemon Vinaigrette 

¼ cup freshly squeezed lemon juice (2 lemons)

½ cup extra-virgin olive oil

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 garlic clove, minced

Directions

 

In a large bowl, gently toss the quinoa together with the ingredients. Add

salt and pepper to taste.

For vinaigrette: In salad dressing shaker bottle add lemon juice, olive oil, garlic, salt, and pepper. Shake until ingredients are mixed. Or whisk ingredients together in bowl.

For bowls: Divide quinoa mixture evenly among individual bowls. Drizzle with lemon vinaigrette. Serve.

--

More about Quinoa (from the Grains section of the cookbook):  Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and is a plant-based source of protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous. You can find it next to other grains in the grocery store or market.

Eat Your Colors

I love the produce section in all its splendor. All the rich, vibrant colors: Greens, oranges, reds, yellows, purples, on and on. Not only are fruits and vegetables a beautiful sight, but those colors actually play a role in our overall health. There are a number of reasons to eat a diet rich in fruits and vegetables.

1. Fruits and vegetables are loaded with good stuff, phtyonutrients and antioxidants. Phytyonutrients are important because they may prevent illness, disease, and keep your body working properly. Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. A diet rich in antioxidants can help you fight off colds, flu, and other infections.

The more and more research and reading I've done, the more convinced I am that a plant based diet is the way to go. I still haven't cut meat completely out of my diet and honestly probably won't, but I've decreased the amount of meat I eat and I make sure the meat I'm buying is good quality, lean cuts, and of course, over the last year I've upped the fruits and vegetables considerably. I'm proud to say, due to my high fruit and vegetable intake this was the first winter that I did not get a cold, or the flu.

2. Fruits and vegetables are low in calories (See a great visual below) and provide satiety. Depending on how you prepare your fruits and vegetables you can fill up on them guilt free. Raw with no additives is always the best.

3. Fruits and vegetables are a natural source of fiber. Fiber aids in a healthy digestive tract.  A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

So, there you have it, three good reasons why you should eat your colors.  At the very basic level, just think about it -- fruits and vegetables are of the earth, they're nature's goods -- eat up!

My suggestions on how to sneak in more fruits and vegetables:

-Serve fruit/vegetables at breakfast. Add fruit to your breakfast cereal or yogurt. Add vegetables to omelets.

  

- Make a salad into a meal. Add a few ounces of chicken, turkey, fish, or beans a top

spinach leaves or romaine lettuce. Easy on the salad dressing it can add calories

quickly.

- Drink your fruits/vegetables. Add berries or a banana along with kale to yogurt and juice to make a smoothie. 


- Don't over think this...Just return to the basics: Oranges, apples, bananas, carrots, celery, cucumbers, etc.

Outside of the Box: Salads with Whole Grains

I love teaching cooking classes. It's the best of both worlds. I love food. So talking about food, good real food, cooking food, and then feeding an eager crowd - score! Today, I showed a lively group how amazing salads can be.

On the menu: 

- Wheat Berry Spinach Salad (A bed of spinach leaves, wheat berries, red bell peppers, Feta cheese, sliced almonds). By adding the wheat berries, red bell pepper, and almonds the salad is naturally crunchy so replacing the desire for highly caloric, nutrient deprived croutons.
- Chopped salad (Bed of romaine lettuce, tricolor quinoa, blanched asparagus, cucumbers, mushrooms, red onion, grape tomatoes, black olives, and mozzarella cheese).  All the fresh vegetables give this salad a crunch and adding the quinoa gives it a boost of plant based protein.
   
The consensus among the group, the made from scratch lemon vinaigrette and honey mustard dressing elevated the wow factor. I loved hearing them ooh and aah with each bite. I loved how by the end of class they were all thinking OUTSIDE of the Box: They were chatting about ways they could tweak the salads for their loved ones or how excited they were to share the salads with coworkers at their upcoming potluck. Just like that another group -- Outside of the Box!


Doing what I love, loving what I do!

Be the change

When I began this amazing journey of self-discovery and weight loss in 2009. I simply was trying to find myself. I did not like who I had become and so I set off on a quest to become a better person inside and out. I spent a lot of time reflecting, walking, sitting still with myself, and sharing my daily trials and triumphs with you. At the time, I was sharing because it was helpful for me. Little did I know, my words and actions would inspire, encourage, and help others.

Fast forward: Friday, March 8, 2013. Not only have I found myself, I've recreated myself. Today, it's so clear to me that this journey hasn't only been about me, but instead how I could help others -- blogging, motivational talks, cooking classes, and authoring cookbooks. Today, though I'm still working on myself, I've also become a health ambassador to you all. I inspire, encourage, and help you to eat better, live better, be better.

As I reflect, I think of this famous Gandhi quote, “Be the change that you wish to see in the world.” All of us have special talents and gifts. When you tap into them, when you share your gifts, no matter how big or small...I tell you, it is the greatest reward and feeling. I'm reminded of that every single day through emails, FB posts, or when I meet you at a class, presentation, or for coffee.

Yesterday, I met with a fella, Joe for coffee. It was a business meeting, I had never met him before. Him and I chatted about my needs, my ideas. If you've ever heard me talk, I'm pretty passionate about my ideas. Anyway, we talked for over two hours and as the meeting came to a close, Joe said to me:  "I like talking to you, you make me feel good." Ahh... Life is so much more fulfilling when you share with others, give to others.

Throughout this self-discovery and weight loss journey, I've discovered what I'm passionate about, what makes me "feel good" actually helps others. So, today, I share, share, share in any and every way I can.  I want all of us to be healthier, happier, and live better. This is not just my journey, it's yours.

Joe - feeling good -- Outside of the Box!

KBOO 90.7 FM: Wednesday Talk Radio

 
It's always a fun, talkative time with Lisa Loving and The Baker Sisters. Though, I've never been in the company of them all. Today, was my lucky day, I had the pleasure of being LIVE on the radio with these fabulous women. March is Colon Cancer month so we spent the hour talking about colon cancer: Screening, prevention, and here's where I came in -- the importance of eating healthy foods OUTSIDE of the Box. Listen to the PODCAST here.

A little history: The Baker Sisters (Michell, Marsha, and LaRisha) founded Steve Baker Colon Colorectal Cancer Alliance after losing  their father to colorectal cancer and have now dedicated their lives to making sure you don't lose your own life to this very treatable disease. Check out their page for more information or to get involved SBCCA.

Camas & Washougal on a Diet - Video Shoot

Honored. Excited! But, also saddened that our country is in such a state that I have this opportunity. I've been asked to be the presenter for Camas & Washougal On a Diet's viewing of the HBO's series "The Weight of The Nation: Children in Crisis." To promote the event, I will be featured in a video calling the community to action.

As you know, I am a product – and now a survivor – of childhood obesity. For this and other reasons, the childhood obesity epidemic is near and dear to my heart. I'm telling you first hand, "You don't grow out of obesity. You grow into it." Most overweight children will become overweight adults.

Mark your calendars for the upcoming FREE screenings of HBO's "The Weight of The Nation: Children in Crisis" at LaCamas Swim & Sport -- Wednesday, April 3 and Wednesday, April 10 @ 7 p.m. 

Thanks to Stephanie Millman, Program Director of Camas & Washougal On a Diet for taking the time to shoot the video and the opportunity.

From the documentary:
"18 + percent of our children, right now are overweight or obese."

"I'm afraid...This is going to be the first generation of children that will have a shorter life expectancy than their parents..."

What's Happening in March

Sometimes, I just have to pause and say thank you. First and foremost to God for all His Gifts and Blessings. Next, I'm grateful, thankful, and appreciative for everyone who supports and encourages me. I love what I do (Speaking, cooking, blogging) and I wouldn't be able to do it without the support of my loved ones and folks from the community. Thank you!

February was fantastic but also had traces of being a little frantic.  I spoke more times than I ever spoke in one month in February 2013 -- including  nine lectures at Clark College some were even back-to-back.  Phew.
 
I've made quite a few new connections over the past few months, which leads to lots of new opportunities. I'm really excited about the connection I've made with The Fruit Valley Foundation (FVF). And, super-stoked that FVF has engaged me to do a FREE six-week program for the community of Fruit Valley -- Learn how to Shop, Cook, Eat: Outside of the Box with Chrisetta Mosley.  The program will offer fresh, healthy OUTSIDE of the Box ideas and recipes to anyone who lives, works, or plays in the Fruit Valley neighborhood. The program begins on Tuesday, March 19th, 4-5:30 p.m. See flyer for all the details.
 

Another new venue -- Lacamas Sport & Swim has asked me to do a Healthy Food Presentation for their SilverSneakers group. I'll be there Friday, March 15th, 12 - 1 p.m. *For Lacamas Sport & Swim members ONLY 

On March 19th and 21st I'll be back on campus at Clark College hosting a cooking demo for their Health 100: Food and Your Health finals.

Here's a list of all my events for the month of March:

Sunday, March 10th
2:00 - 3:30 p.m. 


Outside of the Box: Salads with Whole Grains

Join me as I show you how to create healthy salads using whole grains.

• Classes are F-R-E-E
• Class size is limited to about 20
• Please call store to sign up for class and reserve your seat

Chuck's Produce & Street Market
13215 SE Mill Plain Blvd. 
Vancouver
360.597.2700

-------------------------------

Friday, March 15th

12- 1 p.m.

Healthy Living Presentation for SilverSneakers

Lacamas Sport & Swim
2050 NW 38th Ave
Camas
360.834.8506
-------------------------------

Sunday, March 17th
2:00 - 3:30 p.m. 


Outside of the Box for the Young 'Uns

Kids nine and older can learn simple, healthy snacks. Hard-cooked eggs just in time for Easter, Granola Parfaits (granola made from scratch), and Brown Bag Popcorn with healthy add-ins.

• Classes are F-R-E-E
• Class size is limited to about 15
• Please call store to sign up for class and reserve your child's seat

Chuck's Produce & Street Market
13215 SE Mill Plain Blvd. 
Vancouver
360.597.2700

-------------------------------

Tuesday, March 19th
Thursday, March 21st


Clark College Health 100: "Food and Your Health" guest lecturer
*Closed to the public
-------------------------------

Tuesday, March 19th

Tuesday, March 26th


4-5:30 p.m.

Learn to Shop, Cook, Eat: Outside of the Box with Chrisetta Mosley


A FREE six-week program that offers fresh, healthy OUTSIDE of the Box ideas and recipes to anyone who lives, works, or plays in the Fruit Valley neighborhood.

Brought to you by The Fruit Valley Foundation.

Fruit Valley Elementary School (Family Resource Center)
3410 NW Fruit Valley Rd.
Vancouver, WA 98660

-------------------------------

Wednesday, March 27th

6-7:30 p.m.

"5 or 50" Women's Sustainable Weight Loss & Healthy Lifestyle Group
No matter if you have "5 or 50" pounds to lose. It's time to start seeing yourself as beautiful, strong, capable and look beyond physical attributes. I'll facilitate the meeting and share my tips for staying motivated. This will be a safe, inspiring environment to share and grow.

• Motivation and tips for healthy, sustainable weight loss
• Recipe sharing
• Self-love and affirmation

Cascade Park Community Library
600 NE 136th Ave.
Vancouver
360.256.7782

That's it and that's all. I hope to see you here, there, and everywhere. Let the March Madness begin!