Grocery Haul · Healthy Eats + Treats

Grocery Haul #1: 1/5/2020

Grocery shopping can either make or break a person’s week. Christian & I have been doing a pretty solid job when it comes to shopping once a week for everything we need (versus taking a trip every other day depending on something we forgot, ran out of, or thought of a last-minute dinner idea. With the new year in place, budgeting has been my #1 goal, so some of the ways I’ve been sticking to that goal:

  • Planning out the week’s worth of meals
  • Making a list of what you need — this is absolutely critical, and helps me bypass the seasonal holiday section/clearance candy. I got the cutest lil grocery list from my mom right here
  • Sticking to 1-2x a week shopping –sometimes you just can’t make it a whole week, whether it’s because your veggies go bad or you’re just getting started & your cadence hasn’t kicked in yet, & that’s totally cool. You’ll get there 🙂
  • Thinking to myself “Do i need it THIS week, or do I have enough to last me until the next grocery trip?

Staple items in our weekly shopping trip (~$50 worth when shopping at my local Aldi):

  • Chicken breast
  • Ground turkey (93/7) or ground beef
  • Pre-cooked ham
  • ~ 5 Bags of leafy greens (spinach, romaine, spring mix, etc.–totally can opt for the non-bagged one, but I prefer the convenience with how much of it we go through)
  • Pint of tomatoes
  • Carrots (the huge bag that needs washed–not the baby carrots)
  • Celery
  • Sweet potatoes/russet potatoes (whichever my eyes locate first)
  • 2 bags of Brussel Sprouts 2
  • Hummus
  • Container of lunch meat
  • Almond milk
  • Unflavored Greek yogurt (the biggg container – perfect for snacks, breakfasts, and literally every combo out there)
  • Eggs
  • Some sort of 32 oz carbonated waters (my ultimate “splurge”–i’m obsessed with carbonation)
  • Vanilla wafers (every girl needs something sweet in the house)

Typically every other week consists of the following:

  • Onions
  • Bacon (Sunday mornings are NOT complete without some bacon!)
  • Salsa
  • Tortilla chips (perfect for nacho/taco night in the household)

Based on what we were able to purchase, this is what our week of dinners are looking like so far:

  • Sunday: Leftover chicken parm & roasted broccoli
  • Monday: Tuna burgers & microwaveable broccoli/brussel sprouts
  • Tuesday: Taco salads w/ ground beef, salsa, greens, veggies, & tortilla chips
  • Wednesday: Burgers, homemade fries/sweet potato fries, side salads
  • Thursday: Cooked ham, roasted brussel sprouts & carrots
  • Friday: Fish, wild rice, roasted broccoli

What is your family having for dinner? How do you guys budget while shopping?

xoxo tabitha

Healthy Mind + Body

Weekly Goals #2

20190203_130709346_iOSAlthough many of us (myself including) suffer from the “Sunday Scaries”, it’s not an excuse to lay around in bed, wasting away your precious energy on whatever it is that Monady may hold.

Over the last month I have been setting myself up for success by creating “SMART” weekly goals:

Specific: state exactly what you plan to do

Measurable: provide a way to quantify/evaluate your progress

Achievable: make these realistic and within your abilities

Relevant: set a goal that makes sense within your current goals, scope of practice, ambitions

Time-bound: state when this will be completed–deadlines!!

Silly goal: “I want to lose weight” This sets you up for failure because you literally have NO plan of action set behind these words. When? What’s the deadline? What are the specifics?

SMART goal: “By the end of March, I will have lost at least 3 pounds of body fat” This is a specific, time-oriented goal. You know what you want and when you want to have it completed by.

Although I’ve been a planner and list maker my entire life, I too suffer from the “I’ll get to that later” syndrome, and end up putting it off for months. By creating 2-4 SMART weekly goals, I’m allowing myself to “get to it later” but also providing myself a doable deadline.

How did last week’s goals go over?

  1. Update my FedLoan account for the 2019 year: Got this acccomplished right away on Monday. This is something that literally takes 5 minutes max, but is one of those “it’s so easy I’ll get to it later” situations. DONE!
  2. Donate my clothes: I’ve had these clothes bagged up for about 7 months in the corner of my living room. Knowing I was going to walk right past the donation bin on my way to the store, I brought them with me and completed this on Wednesday. DONE!
  3. Complete 2 chapters of my Ex Phys book: I am working towards my C-EP certification (more on that later), so I’m making realistic goals of how many chapters to get to each week. So far, I completed one….but hey, there’s still daylight to finish the second chapter. (almost) DONE!

Let’s see what this week’s goals consist of. These ones will be listed in a more SMART fashion:

  1. By Sunday of next week, I will have ran a minimum of 20 miles at a 9:50 pace or below.
  2. By Sunday of next week, I will have read 2 more chapters from my Ex Phys book.
  3. By Sunday of next week, I will have gotten my car washed/vaccuumed (thank you unnecessary snow days for making my car disgusting…)
  4. By Sunday of next week, I will have cleaned out my entire kitchen of any unused food/baking supplies/plateware that I have not used within the last 3+ months (I have so many unnecessary containers, pots/pans/shaker bottles that take up wayyyy too much room–they all need to GO!)

What are your weekly goals? 

Healthy Mind + Body

New School Year, New You: 2016-2017 Goals

Good morning everyone! In my last post I mentioned how important journaling is, and how it can really help you reach your spiritual sense of happiness, so I’ve decided to get back on my blogging game as this is a sense of journaling for me. I had my cup (or two) of coffee paired with my bowl of oatmeal + 1 scoop of cinnamon protein powder, and now I’m just typing away before I set off for the typical eight hour work day. Life’s been moving at a fairly fast pace lately. I feel like it was just last week that I was crying in Shawn’s arms when he left for basic military training, but that was over 3 MONTHS ago already! Now it’s time to really buckle down lately with so many upcoming events:

The start of the new semester

The start of a new job working under two professors

The start of a new major (exercise science)

The start of a whole new type of relationship (long distance)

Prioritizing people, places, events, and ideas has always been a struggle with me. I tend to put academics over everything, which sounds like the best thing in the world…I mean hey it’s gotten me this far, but mentally it’s a struggle bus.

I put together a simple list of goals that I aim to achieve and nail for the 2016-2017 upcoming school year.

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Some people may look at my list and think “ok laugh..that’s easy to do. and eating when you’re hungry? Come on that’s easy too” But when you’re mind works like mind, sometimes those two things happen maybe once or twice a month. Making a list of things you want to accomplish based off of YOUR needs is key. No matter how little or silly they may be. Sometimes it’s just the feeling that you can cross it off at the end of the day—that accomplished feeling, that makes everything that much better.

 

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Healthy Mind + Body

Healthy: Are you?

Healthy—what exactly does that short, simple word mean? Many people associate the word ‘healthy’ or ‘good health’ with looking fit, not being obese, being able to run a mile, eating an apple, and/or being free of sickness. But what exactly does being ‘healthy’ truly entail? I can remember sitting in my undergrad class learning about the topic of health. At this time my caloric intake was about 1000 on a good day accompanied by intense strength training workouts, so my mind was usually falling asleep or not entirely grasping any concepts by this 11am class.

“How would you classify someone as being healthy?” asked my professor.  I started to wake up and think about it. I knew I wasn’t healthy, but I really wasn’t sure what a “healthy person” entirely consisted of.

 

“To be healthy” she continued, “five areas need to be fulfilled: you need to be satisfied socially, intellectually, physically, emotionally, and spiritually”

Socially: being able to connect with others and build positive relationships that make us feel good about ourselves

Intellectually: having the ability to open our minds to new thoughts, ideas, and experiences; having the drive to try new things and take on new tasks

Physically: being able to maintain a healthy lifestyle that doesn’t keep us fatigued/worn out by daily life stressors

Emotionally: Understanding that life can bring about stressful situations and understanding how to cope with such events. This also includes the ability to share joy and love with others but also grief and pain

Spiritually: The ability to establish peace and wellness within ourselves and others–having values and acting upon them.

 

I looked at her and kind of sunk in my seat.

– I never felt I had time to make friends or partake in social activities (and my social anxiety is about 7/10, so that didn’t help haha) so my social health suffered

– Being overworked in school, at work, and in the gym, my desire to try new things and take on more tasks suffered

– I overworked myself in the gym, so I wasn’t physically healthy

– I understood that life had it’s ups and downs, but handling them correctly (and not just isolating myself/skipping class for a month) was very weak

– there was no such thing as peace and wellness in my mental dictionary

 

I realized that most of those five components weren’t being satisfied! No wonder I never could classify myself as happy, even with all the success I’ve had.

I decided to reflect on my undergraduate lifestyle and am putting a new outlook on life: HEALTH.

 

Here are some ways that I plan to be healthy this year, and ways you can be too:

  • Exercise! Whether you’re interested in hardcore strength training, running a 10k, a cool dance class, or just a light walk on the treadmill, all of these options are great! (physical)
  • Exercising…..with a friend. If anyone knows me, they know I dislike working out with a person. I like to go in, do my things, and finish up feeling accomplished. After sitting  down with Katie over some coffee the other day, we both realized how isolated we can be when the school year starts up. So we made a pact to have our Monday Morning Cardio Sessions together. By including a friend, you have set plans and cancelling is NOT okay! If either one cancels, make an agreement that he/she has to buy lunch for both of you Winking smile (physical, social)
  • Talking with Shawn: Although I am a HUGE fan of communication in relationships, I tend to keep mine inside in hopes to prevent an argument or fight…aka not good! After talking with Shawn about my goals to be healthy this year, he really coaxed me into always telling him how I feel, what’s on my mind, what I fear, and if I’m uncomfortable/don’t agree with things. Sometimes I just try to keep them inside because I don’t want to come across as this rude, obnoxious girlfriend but in his words: “you can tell me these things without being rude” and that’s when it kind of hit me–of course I can! This may be easier said than done, but in the long run it’ll be the most beneficial task I take on (emotionally, intellectually)
  • Keeping a journal: I always have a lot to say, but sometimes I just don’t have anyone to say it too, or I’m too nervous to speak. Journaling is a great way to get your thoughts out, get your ideas on paper, and sort of vent. Buy a cute notebook, cute pen, and set aside just 15 minutes a day! (intellectually, emotionally, spiritually)
  • Joining a club: Freetime for me will be fairly limited with the amount of work I’ll have piled up, but whether it’s taking on an exercise science club or maybe the Health&Human Services Student Advistory Council, doing so will allow me to stimulate my mind, talk with others about ideas I am passionate about, network, and enjoy the company of others (intellectual, socially)
  • Eating healthy—this one is a no brainer for me! Eating healthy always makes me feel better; both physically and mentally. Fueling my body right always makes my performance in school, work, and the gym THAT much better (physically)
  • Reading for growth: Again…little free time but I’ve become very interested in self help/self awareness books regarding leadership lately. Reading to better yourself is a great tool, and a great way to satisfy the (spiritual) component. Currently working on reading The Alchemist

 

This is a great visual representation of the five components of optimal health.

Ask yourself: Are you healthy?

 

 

 

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Healthy Eats + Treats

Back to School Essentials: Snack Edition

Living in a college town, it’s quite obvious when school is either IN session or OUT for the summer/winter breaks. As the summer begins to wind down, slowly and slowly I see more and more college age students walking downtown at night, grocery shopping, or simply walking through the campus grounds. With relationships, social life, parties, academics, and extra curricular taking over a students life, usually nutrition and what is going into their mouth is the last thing on the priority list to care about, am I right?! Three top reasons as to why I believe what you eat is SO critical and important:

  • Weight Control: Being mindful of your food choices is an important factor in maintaining a healthy weight. Eating in excess will cause an increase in weight; and if the weight gain continues, potential health concerns may arise (next bullet!)
  • Disease Prevention: Not only may obesity cause potential health problems, but consuming too little or too much of nutrients may create health concerns as well. Examples may include too much saturated fats or too little calcium.
  • Efficient Energy: Fueling your body with the right foods will, in the end, provide your body with adequate energy to stay focused and keep trekking through those 3 hour long seminars Eye rolling smile

 

As an undergrad in college, nutrition and eating healthy was a no brainer to me (being a nutrition major and all), so I never really could understand how people could just pack on the pounds and eat whatever their heart desired without giving a single care in the world. As time went on I realized that not everyone saw food as numbers, percentages or specific values like I did…but they just saw food as well, delicious! Although I do believe in the whole “everything in moderation”, I think it is important to be eating whole, healthy foods 75-80% of the time.

Coming back to a new school year gives most people the “new year new you” vibe—so why not start that whole new you in the kitchen? Here’s some great snack ideas that are college friendly/easy on the go for classes/crazy schedules Smile

  • Greek yogurt cup + piece of fruit (my fav is the Oikos Triple Zero collection)
  • Cheese stick + serving of whole wheat crackers
  • Overnight oats—legit the smartest idea in the world for busy mornings!
  • 1/2 a PBJ sammy on whole wheat bread
  • granola bar + piece of fruit
  • packet of tuna + whole wheat crackers
  • serving of whole grain cereal + milk in a small tupperware
  • 1/2  a turkey & cheese sandwich on whole wheat bread

 

What are some of your favorite snacks/meals to bring on the go?

Dietitian Talk

My Experience with the RD exam

So, after years of schooling…and an internship that consists of over 1000 hours of supervised practice in long term care, acute care, management, and intervention rotations, it all comes down to passing or failing the 125-145 question exam.  Now of course I’m not going to go and tell you whats on the exam, because everyone’s is different. Before I took my exam, I went online to look up “how to breathe during the exam” and “how not to puke while taking the RD exam” because in my opinion, it’s a really HUGE deal. Yes, you totally can take it again. and again… but the $$  you spend taking it plus the time you spend studying…let’s just say it’s better to pass it come the first time around.

So I’m just going to give a brief perspective of my experience taking it and how I prepared for it myself!

My class graduated from the internship on Wednesday May 25th and I took my exam Tuesday July 19th. That gave me about eight weeks to prepare, but realistically I didn’t start preparing until say 3-4 weeks out. I enjoyed my Memorial Day weekend (Shawn left for basic that weekend so I was glued to HIM, not so much my notes), and I did take a spontaneous trip to Florida with Christyna for a week, in which I didn’t study at all for the exam. Originally I scheduled my exam for August 9th, but when June 15th hit I was like okay Tabitha, let’s start studying and move your date closer. By making my date sooner it really got me to studying and actually not procrastinating.

 

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How I studied:

  • I am SUCH a visual learner; listening/audio never helped me. I was lucky enough to go to one of Jean Inman’s 2 day course in  Pittsburgh and be given her book of information regarding what to study and know for the exam (essentially a bible for any person who is taking the RD). If you can go to, her course OR simply purchase the jean inman book (pricey I know, you will be happy you did so.
  • I went through Jean’s book and everything she told us to note or highlight I put on flashchards. I had over 500 flashcards! Writing the notes on the flashcards helped me remember it better than simply reading the book over and over.

 

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  • After all my flashcards were made I had about 1.5 weeks until my exam…so I really had to kick it in full gear. I spent 5 days doing the 1000 practice questions and reviewing the answers from the Jean Inman book she had given us. I circled the ones I got wrong and went back to see why I had gotten them wrong.
  • The last 4 days before my exam I spent reading each of the four domains out of that book of hers. Each day I read 1 domain each and made sure I understood the concepts. Reading outloud to myself was very helpful.
  • The morning of I had to drive 1 hour to my closest testing center and my heart was just beating the whole time. I arrived 45 minutes early (they recommend 30 minutes early) and I was able to sign in and wait outside the door. The room I would be using consisted of several people, yet I was the only one sitting for the CDR exam. Everyone else were waiting to take their 7 hour surgery board exams (thank god my exam was only 2.5 hours!!)
  • I had to lock up all my stuff, turn my phone off, have my finger prints and palms scanned and then she let me begin my exam at 8am. She provided me with headphones and ear plugs, which ever I preferred use. The headphones worked so well.
  • During the entire exam I was just clicking the next button and wanting to cry because I felt like each answer was wrong. 80% of me thought I failed, and the 20% was just hopeful I passed. As I finished the exam within the hour, I clicked finish and had to take a short survey at the end regarding my exam and man…although It was “short”, it felt like FOREVER since I couldn’t get my results until the end of the exam.
  • I got my results saying pass and I just sat there in shock, and rose my hand to be dismissed. She came in and asked “all done?” and I just looked at her and said “….I passed……” still in disbelief!!
  • She printed out my results and I called my mom right away crying as I walked to my car. I sat in my car for about ten minutes because my hands were still shaking from the fact that my ten year goal of becoming an RD was accomplished!!

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What’s on the list for the next goal I need to accomplish?? Hopefully this helps anyone considering the exam!

Healthy Mind + Body

10 things my parents taught me by age 21

20160430_132216630_iOSGoing to college wasn’t a choice for me: it was mandatory for me to succeed in my goals.

Going to a college six hours away from home? Now THAT was a choice.

Leaving my family was a choice. Keeping in touch or choosing to pick up the phone or even answer their messages was a choice. Staying close was a choice.

Growing up, I lucked out. I grew up in a family that sheltered me, guided me, cared for me, fed me, yelled and punished me when necessary but celebrated me when it was necessary as well. Disagreements arose and frustration occurred often between my parents and I, but so did jokes, laughter, and family outings.

I remember in 2012 my parents dropped me off to college with my roommate and boyfriend at the time and all I could say was “Ok bye, see ya, leave…NOW!” And was off doing my own thing. Sure, my family and I were close, but it wasn’t to where I planned to call them every day or check in weekly. Homesickness seemed non-existent to me. Seeing them only twice a year at Christmas and my birthday in June didn’t seem as though it would pose a problem.

Throw in a heartbreak that I never thought would happen, 40 + hour workweeks while attending an honors college, and the depressive thoughts that could prevent anyone from leaving his/her bed and you change your mindset real quick.

Looking back at that, I’ve been out on my own for nearly four years and my relationship with my parents has changed for the better. No, I don’t call them everyday and update them on my every move, but maybe once a week or so I’ll let them know I’m still alive. I’ll fill them in the latest date I’ve been on, talk to my dad about the latest workout I’ve been trying or maybe some new ways to alter my diet, and maybe even post on their face book and actually acknowledging their existence Winking smile 

 

So Sue and Luke, this post is a shout out to you guys. Here are the top ten things you both have taught me that I’ve realized at age 21.

 

10. Don’t underestimate yourself:

The hundreds and hundreds of times I’ve applied and been accepted into programs, leadership groups, awards, and scholarships still blows my mind. My self esteem and confidence has always been on the low side, but you taught me to believe in myself.

9. Pick up your things and put them back where they belong

Dad, remember that time you threw my baby doll’s ballet slipper in the trash because I didn’t pick it up when I was done with it?  I cried (and I’m still not over it!) Now I’m 21 and I’m not over the fact that my friends, room mates, partners, and co-workers cannot simply use something and put it back where it belongs instead of leaving it lye around the area. Thanks for making me development this trait!!

8. Don’t fear change

Moving nearly every year gave me the opportunity to learn from new environments and make friends with new faces. I’ve learned that pursuing new career paths and taking up new and unfamiliar opportunities can get me further in life than I believed it ever could.

7. You are beautiful

Beauty is more than the physical traits of a person. It’s their mannerisms and quirks; their personality traits. My parents made sure I knew that I was beautiful whether I believed it or not.

6. Watch what you say and who you say it to

Every time I vented or gossiped about a certain girl/boy growing up, my mother remembered every detail of it. Years later when I would bring him/her up, she could remember the previous stories I told about that person. So watch what you say about someone and who  you say it to—once it is out there, there’s no getting it back.

5. Never discourage someone’s likes, dislikes. If anything, encourage it

My mother never turned her head when I told her I wanted to dye my hair. From black hair, to red hair, to black tips, maroon tips, blue streaks, she was there when I wanted these things done. She encouraged my all black wardrobe growing up and would even find clothes to add to the collection. My dad came with me to get my lip pierced although he thought it was the farthest thing from a good idea. All of my likes and interests never aligned with my parents, but they never once told me how “wrong” it was to feel a certain way about things. Now I live everyday listening to people’s perspective and interests and finding and enjoying why they feel certain ways. I’ve learned to be accepting and encouraging because of my parents.

4. Work first, play later

This is NOT the case for everyone, but I hope my future children develop this mindset. Jumping off the bus in elementary school, I would come home and immediately empty out my purple Winnie the Pooh backpack and begin my homework before I even THOUGHT about knocking on our next door neighbor Sara’s house to see if she wanted to play outside on the swing set. fifteen years later and I still have that mindset—do all my homework, email all my clients, prep all my meals BEFORE I even think about going on pinterest and getting lost in a world of recipes for an hour (or four…hehe)

3. Always wear your seatbelt

Every time someone comes in my car, whether they are significantly younger or older, or whether I get in THEIR car, I always make sure the seatbelts are on…even if we’re just going from one parking spot to the next. Growing up with a police officer father will really engrain things in your mind. other similar ideals include: do not drink and drive, do not get in a car with someone who has been drinking, always wear your helmet (even when you’re a 21 year old biking to class…) and never talk to strangers (unless you’re in a grocery store helping them choose the best type of cheese or BBQ sauce)

2. Your true love may be someone who is your complete opposite

Everyday I wonder how in the world my parents ended up together. A ginger and a brunette…an overall health and fitness enthused man and a “I’ll eat what i like” perspective woman…a short tempered and “one hour early is late” mindset filled man with a relaxed tempered “5 minutes early is good enough” woman…where are the similarities? I’m only 21, but I’ve spend countless times X’ing out people who had no similarities to me, or who fell into my mold of the ‘mohawk –tattooed-fitness enthused alpha male that chances are I passed up several people that could have treated me way better than I have ever been treated previously. with that being said I also learned to let love find you, and not push for something that isn’t there anymore.

1.  Try your best in all that you do

Perfectionism can really mess with your mindset, but after hearing my father constantly tell me that as long as I try my best, that’s all that matters, I’m slowly becoming more accepting of that thought. Sure, I’m still hard on myself when I don’t get the highest grade, or get the award or whatever it is that I am aiming for, but as long as I learn from my mistakes and try my hardest, that’s all I can really ask of myself.

Uncategorized

Motivation Monday: How to become a productive morning person

20160229_122936000_iOSMondays: One of the most dreaded days of the week. How can we go from enjoying a weekend to hating our lives with the sound of one word: Monday.  a LOT of people ask me how I’m  so chipper in the morning, or how I can even get my butt to the gym in the mornings on a Monday. Sometimes I never really even realize that I act that way, so I’ve decided to compile a few of my own tips on how I personally manage to get up, get going, and get productive!

 

  1. Going to sleep early: everyone makes fun of me for being a 21 year old with a “bed time” but once 8:30pm hits on a sunday I’m usually throwing on my PJs and getting ready to ease into sleep. Although many studies find that using electronics can zap your ability to sleep, I used the last hour of night curled up in bed to scroll through pinterest or my kindle. It’s a nice, unwinding ritual I have. Getting to sleep early definitely helps you wake up earlier.
  2. Setting music as my alarm: Nothing better than waking up to an upbeat alarm versus that obnoxious wailing sound of beeping! I keep my phone on my nightstand and around 3:30-4am it’ll go off with some pumped up alarm. Hoodie Allen woke me up this morning but occasionally T Swift or Justin Beiber makes a guest appearance.
  3. Making a to-do list the night before: Knowing what you desperately haveeeee to get done for the day instead of waking up thinking: oh sh*t, what was I supposed to do today? Makes my morning so much easier. I usually use the note app on my phone to jot things down, but a pen and paper works well too.
  4. Having my coffee and pre-workout prepped, oats ready, and gym bag packed: Waking up and grabbing my pre workout from the fridge already portioned out thanks to the Jay Cutler shaker bottle I got from GNC (for free!) makes my morning easier. I usually do my AM workouts fasted, so waking up, grabbing my gym bag, chugging my pre workout and heading out the door is simple. When I come home, my oats are already measured out (I do this the nigh before) and my coffee is prepared waiting for me to click brew. Making mornings easier by prepping is my key to having a successful morning
  5. Exercise! I cannot tell you how many times I decided to workout after I get home from my 7am-4pm job and just have my day ruined! Putting off my usual 1.5-2 hour gym day to after work eats into my relaxation time at night. By doing it in the morning, I have the ability to come home from work, relax, unwind, and get some to-do tasks out of the way.

Those are all my personal ways to have a successful Monday, what are some of yours??

Uncategorized

Super Bowl Sunday Snacks: Healthy Tips

20160126_103952000_iOSIt was one of those mornings where my alarm went off at 3AM and I don’t remember hitting snooze (luckily I’m that girl who sets five alarms are random increments such as 3:00, 3:04, 3:12, etc. to ensure I will eventually get up lol). I ended up waking up to the 3:12 alarm which made me desire to lay there and question why I was going to the gym this early before work. I laid there for about seven minutes and was in tht “now or never” mindset. I knew I was awake, I wasn’t miserable or exhausted. So I threw on a pot of coffee and managed to get my butt over there. I went out to my friend Matthew’s house last night for a few hours just to say hi and that I didn’t completely fall off the planet due to lack of communication. Sometimes when I get super stressed/overwhelmed/involved with projects, I tend to “fall off the face of the earth”. I’ve been becoming more comfortable being social and being a bit more spontaneous lately, which is a huge milestone in my life. Although everyone was drinking last night, I had absolutely no urge to and at first they were the typical college boys who were coaxing me to just “take a sip”. Disgusted with the lack of maturity in men, I was like mmm no although I love how I am when I’m drunk and I do have fun, I think I can manage to survive tonight without the absorption of alcohol. After I told them why I wasn’t drinking they were all about asking me questions on what I eat, what I lift, and all of that. So in the end, things did go smoothly.

Boys: When will your maturity kick in? Where are the men that prefer one beer at dinner reservations versus shot gunning a beer at a frat? Sometimes I feel like MY maturity decreases around college aged kids. 

Ok ok REAL topic of the day: eating at parties. Tailgates, parties, celebrations, holidays….all of these tend to revolve around one main thing: FOOD! In my opinion, society seems to revolve most social gatherings around food. And while that’s great and can be families and friends togethers/have a positive effect on people (eating together has been linked to lower depression, drug use, and suicidal tendencies in adolescents), WHAT we are putting on our plates is key. Here’s a few tips/tricks I think can help curb your caloric intake at tonight’s game!

  1. Eat before hand—I know I know, the whole point of parties is the FOOD. But eating lunch/dinner before you go, even something light like 1/2 a sandwich and a piece of fruit, can help reduce your intake. If you show up at a party STARVING, chances are you will eat absolutely everything and anything.
  2. The veggie platter is your best friend here. Start here and fill 1/2 of your plate up at this station. Take a reasonable amount of dip if necessary (2 tbsp) Feel free to come back to this station often Smile
  3. Steer CLEAR of the bread/dips. Many parties carve out a bread roll, fill it with a high calorie cheese dip and use the bread as dippers. Yeah, pass on that. There will be plenty of healthier carb choices for you
  4. Skinless, boneless, wings are always a great choice as well. High in protein to keep you satisfied. Just watch the amount any time of dip you might use (ranch, blue cheese, etc)
  5. Nuts—yes, they are healthy. But a palm size portion is all your need! Measure out a palm size portion of almonds, walnuts, pecans (those are the best for memory function!) and put them on your plate. Mix them with a handful of pretzels and you have a nice sized trail mix.
  6. Limiting your soda/alcohol intake can save your several extra calories that won’t be going to use. Sticking to water is key. Personally I would bring some crystal light packets or a Mio just to make it more fun and tasty.
  7. Chex mix is fairly popular at games, but it’s all refined carbs. It’s not a bad choice butttt there are plenty of other things that are better. If you’re dying for some then toss a handful on your plate and add your handful of nuts to it!
  8. Need something crunchy like potato chips? Aim for the popcorn,baked chips, or salsa and tortilla chips!! And stick to a handful.
  9. Candy: skip. If you’re looking for a treat, I would rather have a cookie or brownie versus digging my hands in peanut m&ms or hershey kisses. If you’re craving a dessert, split something. Or if they have mini cookies or mini brownies stick to one. It’s totally okay to treat yourself, but don’t go overboard.
  10. Bring your own healthy dish—that way you KNOW there is something you can consume.
  11. Put down the fork and socialize!! Get your mind off of the food and turn this into a SOCIAL event Smile

 

 

Things I would fill my plate with:

  • veggies and a little ranch dip
  • boneless wings
  • 2 crackers and 2 slices of cheese
  • Salsa and a handful of Tortilla chips
  • Seconds of veggies if I’m still hungry Smile
Uncategorized

My Biggest Fear: Spontaneity

20160131_112647912_iOSSpontaneity: something I don’t really do too well. I’m that nit picky super planner that needs to know EVERYTHING down to the time, date, central location, what we’re all wearing type of girl, and I personally have found that to be an unattractive quality. A bad quality? Not so much, but it can really get in my way (and I’m speaking from personal experience, not as a fact for everyone) of having fun. I tend to turn down last minute invites to the bar, or to a get together, or just a coffee date because it wasn’t “in my schedule”. But yesterday wasn’t the case. Usually my 8.5 hour shifts turn into 5 hour shifts because of the lack of work…but I could not keep up with yesterdays orders! From veggie tray call ins, to fruit platters, to BOGO on mixed  fruit, I was going crazy! Plus it didn’t help that my bosses asked for other silly things of me that THEY could have done. Luckily I have one co worker who is always offering to help me: shout out to you Ashlee!!

Anyways as 2pm hit I received a message from an old friend who I haven’t spoke to in months with the following question: are you free for an adventure? Immediately I went into panic mode.

Tabitha you have to go to the gym at 3pm, that was your plan. (it was my off day but I wanted to run). You’re free after so go do it after, you’re fine.

I said I was free.

He said: 3:15pm ?

I could have made it for 3:15, and that would have made my anxiety rise a little by having to shift my gym schedule around, but I was willing to make it work.

Done deal.

 

As 3:30 rolled around I hopped in the car in my gym clothes (because that’s what my PLAN was…) and we drove an hour out to pittburgh to run some errands. Would you consider errands an adventure? Maybe not. Would I? Definitely. Especially with this guy and how he knows my personality and uneasiness to spontaneous adventures. He was even surprised I said yes. The car ride filled with discussion about anxiety, perfectionism, societal views on fitness and health, and other  in-depth topics. It’s always great to have someone that you can talk to about more than those “shallow” topics.

After our “quick” errand turned into a  five hour adventure, he dropped me at my car at 9:00PM and I went home; tired, fatigued, and gymless. And I felt entirely okay. I think it was the fact that I really and truly needed that rest day along with a conversation with someone who is willing to talk about more than just protein powder and hair. Off days scare me. I never take a day off, and that is SO critical to training. My off days consist of cardio, which I think is entirely healthy due to the fact that I’m walking, jogging and incorporating some low endurance activity. But there comes a day each week where it really is important to just take a day off: from working out, from dealing with people and relationships, from working, from everything.

 

Being “okay” with allowing plans to change is something I am working on, and I think it’s a lifelong battle. My friend told me: I’ve learned to be okay with traffic, and waiting in lines. Those are things I can’t control and have to learn to accept.

And the control issue is something I personally struggle with. When I can’t control it, I fixate on the things I can control: how long I run for, the time I run for, the amount I eat, etc.

It’s a battle, but accepting what you can’t control is key to recovery.

 

Does anyone else fear something that isn’t tangible?