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Thursday, December 26, 2013

NEW YEAR RESOLUTIONS: Small Changes

As the new year steadily approaches, I find myself trying to come up with the "best" resolutions in order to make the most out of 2014. In reality, each day should be a day for me to improve myself in some way or other. As human beings, we have the potential to continue to be better and better.

If you aren't trying to improve, then what are you doing? Is there really nothing you could do better at?

To make the most out of your new years' resolutions, be sure to avoid these common mistakes:

Too generic - any goal you set should be specific. I think this is the most important part of your goal. "Lose weight" is far too generic. How much weight? By when? How will you accomplish this? One of my resolutions is to lose 3 inches around my hips this year, and I have planned out a dietary and exercise plan.

Unobtainable - Can you actually achieve what you set out to? It should be a challenge, but one that is in the realm of possibility.

Too easy - the other end of the spectrum is that your "resolutions" are ridiculously easy. They should be doable, but with a good amount of effort.

In any case, say you want to improve yourself, but not necessarily set resolutions. That doesn't mean you will remain stagnant. Often, the biggest overall improvements start with little changes. Small steps that add up over time. If that's more your style, I highly recommend it.

Resolution: Lose Weight/Get Healthy
Small changes to reach this goal: 

  • Eat the healthier parts of your meal first (fill up on the good stuff).
  • Eat more green, nutrient-dense vegetables. 
  • Drink 8 cups of water in a day. 
  • Replace soda with water. 
  • Go for a walk 3 times a week (to start).


Resolution: Fix up the House
Small changes to reach this goal:


  • Replace the sink gasket.
  • Fix the toilet seat cover.
  • Paint the living room.
  • Organize the kitchen cabinets.
  • Install shelves in storage closet.


Honestly, it all depends on what you are currently doing. Just do a little bit better each week and it will really compound into HUGE results over time!

Sunday, December 1, 2013

Keto and Breastfeeding: Introduction

A while back my husband began what he referred to as the Ketogenic diet. The Keto diet is similar to a Paleo or caveman diet, with slightly varied restrictions. Basically, you give up almost all carbohydrates from your diet. This includes all sugars and starches (even from fruit and whole grains).

Over time, with the abundance of carbohydrates in our daily diets, our bodies have grown used to using carbs as our fuel source. And why shouldn't they? Carbohydrates are about the easiest thing for our bodies to utilize that we can consume. As you may know, when you eat carb-laden foods, you get a burst of energy right away. This energy is short-lived, followed by what is often referred to as a "sugar crash". The point of the Keto diet is to switch your body's fuel source to burning the already-existing fat stores on you. (More information on KETO)

When he first described it to me, hoping I would join him, I thought my husband was crazy. Me? Give up my favorite breads, sweets, and most of my favorite fruits? Good luck! However, as he continued it (and with great success, I might add) I started looking into the specifics of Keto. After researching a bit, I decided that it was worth a shot. I dove right in with a six-week stint (and documented my experience here) and I was convinced! Because I found very little information regarding breastfeeding women on a ketogenic diet, I decided to try to post as much as I could about it!

Update: Over a year and a half later, I still stand by the benefits of a ketogenic lifestyle.

If you are a breastfeeding mother with a child over 4 months minimum (I'd recommend 6 months if you've had supply issues), I say go for it, all in. If your child is younger, or you've had some recent issues, I recommend you go into maintenance mode - which basically means you restrict yourself to 100 grams of carbohydrates in a day, rather than the typical ~25. By doing this, you will be going through a less-drastic change, and will be less likely to have a huge impact on your body. In any case, you might consider starting at 100 grams, and slowly decreasing that over time if you are hesitant!

If you would like to view some tips on beginning (or maintaining) a ketogenic diet while breastfeeding, click through to my other post here: Breastfeeding and the Keto diet TIPS

KETO: Cheesy Chipotle Cauli Casserole and Zucchini Flapjacks

Time for a couple more recipes!

Cheesy Chipotle Cauliflower Casserole (I breathe...I'm hungry)

This dish is fantastic. We will be making this again next week, I can guarantee it! Since my little guy is sharing most of our meals, for his portion I skipped salsa and jalapenos, and added a little extra sour cream for the heat of the chipotles.


Zucchini Flapjacks

We had some extra zucchini one week and I had to use it up before it spoiled. I had occasionally seen recipes for zucchini flapjacks and decided to wing it and try to make some myself!

You will need:
~3 cups of shredded zucchini - spread between two towels and squeeze as much liquid out as possible
1 egg
1/2 TBS onion powder
salt and pepper to taste
4 TBS butter
Sour cream (optional)

Mix the zucchini, salt, pepper, and onion powder, and stir together with the egg.
Heat a pan on medium-high with some of the butter in there. Each flapjack was a couple of tablespoons of zucchini mixture.
Heat for ~3 minutes, then carefully flip over.
Cook for another 3 minutes or so, then set on a warm plate while you cook the rest.
Serve with a dollop of sour cream!

Did you try these recipes? Tell me what you think!