Repost: No!

I've been thinking, and I've come to the conclusion, I don't mind being told no. When someone tells me no it just adds fuel to my already ignited fire. Telling me no just means I dig deeper. I'd prefer to be told no ten times rather than told yes just once. I know, preposterous. Just think though if you were told yes all the time you would never find  the other gear.

When someone tells me no, I always think of the now, famous author J.K. Rowling. Her Harry Potter manuscript was rejected on numerous occasions. She was told no multiple times. If she's anything like me, every time she was told no, she went back to the drawing board and came up with another plan. She never gave up on herself. She believed in herself and Harry Potter. Look at her now, a successful author, film writer, and            multi-millionaire probably close to a billionaire. So here I am working really hard to get the one yes that is going to make the difference. In the meanwhile, tell me no again. I double dare you.
  

This was originally posted on September 28, 2011.

Start

When I started my weight loss and get fit journey. I guess this comes as no surprise, but my diet and exercise regimen were totally different than they are today.

Back then, my idea of healthy eats were frozen Lean Cuisine meals, Broccoli & Beef from the Panda Express menu, and if and when I ate raw vegetables, they had to be dipped in Ranch dressing. I've come along way.

Today, I'm repulsed at the idea of any store-bought frozen meal, anything from Panda Express, and I gladly eat my veggies dip-less. On a personal note: I have taken control of my health in my very own kitchen, by preparing 99 percent of my meals at home using fresh, whole ingredients. Not only do I eat healthfully, I've taken it a step further: I've authored two cookbooks and I've held numerous cooking classes around the community. Where I am today, wouldn't have been possible without me, starting.

My exercise routine used to consist of a 15 minute normal paced walk outdoors. You heard the saying, "You have to crawl before you walk." Everyone has to start somewhere.
Walking for me was a safe effective way to get me jump started. Once I became comfortable walking, I made my way to the gym. Today, my workout routine looks quite a bit different than it did in 2009.

So, the point of this all... Don't worry so much about where you want to be. Don't over-think it. Keep it simple. Start where you are. Where you are today will inevitably look different in a few weeks, a few months, a year.

No one starts out preparing 99 percent of their meals at home from scratch. No one runs a marathon without first running a mile. Keep in mind, there'll be twists and turns a long your journey to health and fitness, but keep going, you're worth it.

Start.

shop.prep.cook

I'm excited to offer a new service to those who are serious about taking control of their health and wellness. It all starts in your kitchen with healthy, made from scratch meals.

I realize that some of you are too busy, some of you need new recipe ideas, and some of you may just not know where to start.

I can help! I'll come to your home raid your pantry and fridge with you, figure out what foods your like to eat, and prepare a grocery list with you. See the attached flyer for all the yummy details.

"Cooking at home in your very own kitchen using fresh, whole ingredients is the most important thing you can do for you and your family's health."

Hire me to help you shop.prep.cook. 

Outside of the Box: Clark College (CTC) Spring '13

Today, I delivered back-to-back guest lectures for Health 100: Food and Your Health on the East side at Clark's Columbia Tech Center facility. The new digs are totally techie and cool.

Two days, five lectures, and 150 Clark College students are officially OUTSIDE of the Box!

Outside of the Box: Clark College Spring '13

Today, I spent the better of my day guest lecturing at Clark College. Three classes with about 90 students! This is the third quarter my cookbook, "Shop, Cook, Eat: Outside of the Box" has been used as part of the curriculum for Health 100: Food and Your Health -- surreal. 

My lectures focus on the sections from the cookbook: Grocery shopping, kitchen basics, and in this case how to prepare whole grains. I also demonstrated a couple of recipes from the cookbook so the students can see how simple and delicious eating Outside of the Box can be.
 
I absolutely love visiting campus. There's something about the energy, the youthfulness. I am thrilled, humbled, and honored to be a part of the students educational journey to health.

It's hard

I promise you. You don't want any part of this. Being fat and out of shape that is. If you haven't already -- then don't. Don't come any where near this.
 
Being fat is hard, really hard. Being fat and trying to lose the weight even harder. Being fat, out of shape, trying to lose the weight, and get fit -- brutal.

I've taken many of group exercise classes and I have heard just about every motivational pep talk there is. For some reason though during yesterday's cycling class as my legs felt as if they were going to fall off and I could barely breathe. The instructor's words "Push through," really resonated with me.   "You'll only get stronger if you push through," he said.

Gosh darn it! He's right. If I want to, if anyone wants to get to the next level, the next phase, they'll have to withstand some amount of pain. They'll have to push through. I guess, that's exactly why I'm still here. Pushing through is hard.

Truthfully, I don't want to eat any healthier than I'm already eating. I don't want to say goodbye to my signature homemade chocolate chip cookies or my lazy Sunday morning breakfasts involving thick sliced pepper bacon. And quite frankly, I don't want to workout any harder either. It hurts.

So, folks, when you see an overweight, out of shape person and you think to yourself, "Why don't they just lose weight?" Take it from one of those overweight, out of shape people -- It's hard. It's hard to say goodbye to all the bad habits and embrace the good ones. Despite the negative stigma that comes along with being fat and the health concerns -- losing weight -- is hard. 

Typically, I like to end with something motivating, uplifting. But, I'm afraid there's nothing motivating and uplifting about these truths: Losing weight is hard. Getting fit is equally as hard. Pushing through is the hardest.

What's for dinner?

I've been having a taste for...Spaghetti with meat sauce. So, I gave in. It's okay every once in a while to indulge. The main thing is to not overindulge and of course to make it at home in your very own kitchen. I've never been one to make substitutes like broccoli instead of pasta. Or light sour cream instead of sour cream. I just go for it and eat less (sometimes). I did make an exception and served the hearty meat sauce over whole wheat pasta. To round out the meal: A garden green salad and crusty Italian bread. Now, that's Sunday dinner, OUTSIDE of the Box!
 

Habits

Despite not wanting to. I did. 

Sleepy. Low energy. Unenthused. I went.

See, the thing is I'm just now getting back into a workout routine.  So, I don't want to miss a workout -- especially because of a lame excuse like I'm sleepy.

I'm trying to form a habit. Forming a habit takes consistency. You know, doing the same thing again and again. Over and over. Day in. Day out. And when it comes to working out -- doing it even when you don't want to.
 
To establish a routine and form a habit -- here's my approach:

- I've started with a small goal. I don't want to overwhelm myself.  Three times a week for now. Once the routine is engrained. I'll add another class or two (Yoga, Weight Training, etc.).

- I'll attend the same class (5:30 a.m. Cycling M,W,F) for a month. This establishes a pattern. Once the habit is formed I'll be more flexible on days and  times.
 
- First day, I introduced myself to the instructor.  This gives me someone to be accountable to. Even if I let myself down. I won't let him down.

- The night before, I set out my workout clothes, underclothes, socks, tennis shoes, towel, and fill water bottle. Preparation equals success. Besides, it gives me a few extra minutes to sleep in.

- Stay away from the negative thoughts. Instead, replace these thoughts with positive,
upbeat messages. The mind is powerful.

So, this morning despite not wanting to. I did. And I'm glad. I feel energized, accomplished, good.

Legendary football coach, Vince Lombardi said: 

“Once you learn to quit, it becomes a habit.” 

I'm not going there!

Instead, I'm with Aristotle:

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

Spring Lunch Outdoors

It's always a good time catching up over lunch with a friend. Since the weather has been warm and sunny here in the Pacific NW I decided to break out my outdoor dinnerware and take the delicious fun outdoors.

On the menu, Asian inspired cuisine:
- Hand-chopped slaw (cabbage, red cabbage, carrots)
- Grilled chicken in a marinade of soy sauce, rice vinegar, sesame oil, ginger, garlic, etc.
- Brown rice
- Peanut sauce

Good food. Good company. Good times.

Nature's Got You Covered

As I sat on my deck this morning sipping on a freshly blended smoothie chocked full of goods, this thought came to mind...Nature's got you covered.

Think about it: All the food that is good for us is of the earth.  Fruits, vegetables, seeds, nuts, roots, herbs, on and on. There are no fruits or vegetables that are bad for you. Roots and herbs are used to heal and soothe. And mostly all things of the earth have multipurpose uses.  You can eat the flesh of a coconut, drink the milk from the coconut, extract the oil for cooking or use the oil for your skin and hair. How cool is that?  Nature's bounty is simply amazing.

So do your body a favor...When you're ready to reach for a so-called energy drink: 5 Hour Energy, Red Bull, Monster, etc. Remember, Nature's Got You Covered -- Opt for a homemade blended smoothie or juice and don't forget to add chia seeds or wheat germ to give you an extra-nutritional boost.

Blueberry Banana Kale Smoothie: 

Blueberries (Antioxidants), kale (Vitamins A, K), bananas (Potassium), 

chia seeds (more Omega 3 fatty acids than Salmon!)
 non-fat plain yogurt or non-dairy milk. 

Naturally sweet. Full of energy. Liquid Goodness!

Doggone Good: Home-cooked dog food

Our beloved Hugo became a part of our family six years ago. At the time, I had a co-worker who owned several working dogs, Retrievers, I believe. I mention this because the idea of making dog food from scratch at home using healthy, fresh food was introduced to me long ago by her. She would prepare large batches of fresh chicken, brown rice, and veggies. Although I wasn't living an OUTSIDE of the Box lifestyle quite yet the thought of home-cooked dog food intrigued me. I discussed the idea with the vet, but since our guy was just a pup the vet was not in favor of me feeding Hugo a fresh food diet.

Hugo is a purebred, Salt & Pepper Mini Schnauzer. Over the last couple of years his fur around his paws has started to turn brown. After some research I surmised that the brown discoloration is from the dye in the kibble I was feeding him. I used to buy him a decent brand kibble from the pet food store. But, bottom line it was still commercially processed. And, you know how I feel about commercially processed food. Since I've completely transformed myself, my diet and I no longer eat boxed, processed food.  Preparing fresh home-cooked dog food for Hugo is a natural progression.

Last week, I started preparing a fresh food diet for him too. Bye-bye bagged kibble.  This is a work in progress. So I'll be experimenting with what works best. Just as there are many diets for humans there are also tons of theories on what diet is best for dogs. No doubt there is a science behind it all, some say no to grains, some say yes.  I have to find what's best for him.

Here's what currently is in his bowl:

- Boiled whole chicken with no salt or other additives
- Brown rice or oats with no salt or other additives
- Raw vegetables (carrots, green beans, lettuce) I like serving the veggies raw because he gets the crunch -- similar to kibble

I'm also considereing adding fish oil, kelp, or a pet-food supplement to ensure he's getting the vitamins and minerals he needs. I'll check in with the vet to see what he thinks, but this time there is no talking me out of feeding him a fresh food diet. Hugo is officially OUTSIDE of the bag!

 More about home-cooked meals for pets:

Does it Pay to Make Your Own Pet Food?
Homemade Dog Food
Home-Cooked Dog Food Diets

A Cinco de Mayo, must: Guacamole

No surprise here: I make ALL of my dips, spreads, sauces, and dressings from scratch -- OUTSIDE of the Box. They are simple to make and the taste is sooooooo worth the small effort.

To celebrate, Cinco de Mayo...Here's a simple, delicious Guacamole recipe that will please any crowd -- from my cookbook -- Shop, Cook, Eat: Outside of the Box.
 
 
Shop, Cook, Eat: Outside of the Box with Chrisetta Mosley

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.

GUACAMOLE

PREP TIME: 5 MINUTES
TOTAL TIME: 5 MINUTES
SERVES 6

Ingredients 


3 Haas avocados, halved, seeded and peeled
1 lime, juiced 
1/2 teaspoon kosher salt

1/8 teaspoon cayenne pepper (more if you like it spicy)
1/4 medium red onion, diced
1 Roma tomato, seeded and diced
1 big handful fresh cilantro leaves, finely chopped
Baked Tortilla Chips, (page 47) for serving, optional

Directions

Halve and pit the avocados, then scoop out the flesh with a spoon into a mixing bowl. Mash the avocados with a fork, leaving them still a bit chunky. Add the remaining ingredients and gently fold everything together.

Lay a piece of plastic wrap right on the surface of the guacamole so it doesn't brown and refrigerate for at least an hour before serving.

Week 6: Learn to Shop, Cook, Eat: Outside of the Box with Chrisetta Mosley

The final session nourishing the desert...Tuesday, April 30th.

We spent six weeks together learning how to shop and create healthy, simple delicious meals -- OUTSIDE of the Box!

For the final session I whipped up: Smokey Black Bean Dip with fresh Baked Tortilla Chips and Kale Chips (not shown) -- they gobbled them up too fast. ;) And, Nikki an eager class participant followed my Cashew Energy Bars recipe and brought a few in for us to enjoy! Now, that's OUTSIDE of the Box.

A blog post wrapping up the entire program forthcoming...But for now here's photos from week 6.