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Totally Together

How to Combine Gratitude with Goal Setting

January 1, 2014 by · 3 Comments 

How to you maintain an attitude of gratitude but still continue to strive towards achieving new goals?

 

It’s a brand new year! Congratulations, you made it!

 

I have a rather radical suggestion for you this new year. I know I’ve shared my love for lists and charts and goal setting in the past, but I wanted to share a new idea.

Gratitude Goal Setting.

I’m sure you’ve heard of keeping a Gratitude Journal ~~~~ Oprah talked about them a lot on her show and she (I believe) talks about them in her magazine (I don’t subscribe to magazines, but read them on planes. and while getting my hair cut! And that’s only because I don’t like spending money and I don’t like clutter and big magazines feel wrong to throw out so then I hoard them on a shelf and then I worry I might turn into one of those hoarder people on TLC.)

(but you should totally subscribe to Simply Gluten Free Magazine because I’m a contributing writer and Carol, the founder, is absolutely wonderful).

Anyway.

So how to you combine an Attitude of Gratitude with Goal Setting? How can you be simultaneously happy, thankful, and thrilled with your current life situation but still sort of want something different/better/more prosperous?

Don’t the two cancel each other out?

No. I promise.

It feels wrong at first to want more when you have a non-leaking roof over your head, your children are healthy, your marriage is (above) average, and you aren’t scrounging to put food on the table. I struggle with this, and do make a conscious effort to give more than receive.

And if you are reading this article, then you ARE VERY BLESSED. You have internet, and you probably have accumulated an awful lot of “wants” to go along with your “needs.”

Take the time to be thankful. Take inventory of all that is right in your world. If writing it down helps, do so. Life is so very very very good, and we are the only species that is able to pontificate our lives, and to self-reflect.

We are also the only species that can decide what is working and what needs tweaking. As Dr. Phil says (I met a camera guy who worked on his show, and heard some interesting stories.  Ahem.),    ”how’s that working for you?”

If you have a New Year’s Resolution to work out more and eat healthier, try writing down this year’s goals in the positive — and in a thankful way.

For instance, instead of:

I need to lose my muffin top and start running.    Try:  Thank you for my strong, healthy body that allows me to plank for 90 seconds and run a 10-minute mile.

I need to drink 8 glasses of water a day and cut out alcohol.  Try:  Thank you for fresh, clean water that tastes even better than margaritas.

I need to not yell at the kids.   Try:  Thank you for the patience I have with my children.

I need to put away the phone/tablet and hang out with my spouse.  Try:  Thank you for my awesome spouse who I like spending quality time with.

(I ended that sentence with a preposition. Thank you for not being  OCD.  :-) )

If you are looking for a BIG change, try being thankful for it before it even occurs. Before there is even a glimmer of hope that it can occur.

Here’s a few examples:

Thank you for this home that we all love that we can easily afford.

Thank you for this new job where I am respected and properly compensated.

Thank you for the opportunity to take this dream vacation that has been fully paid for upfront.

It is hokey. It feels childish, and it doesn’t seem like a simple change such as this could possibly work, yet there are TONS of anecdotal and scientific studies that show that your sub-conscious doesn’t know if something has actually occurred or not when you focus on it. This is why dreams feel/seem so real. Yes, you can rationalize them to death and assure yourself that a monster isn’t under your bed, but your harddrive doesn’t know the difference.   (need research? google “do positive affirmations work?”)

So try it.

There’s really nothing to lose.

Give yourself 10 days of writing 10 positive affirmation/goal setting phrases down in a notebook. Don’t refer back to the previous day — your ideas, needs, and goals change sometimes on a whim. What was important three days ago might not be important today. But if you track your thoughts and wishes for 10 days you’ll find a pattern.

This pattern is what is the most important to you. And you only. Your goals are not your neighbor’s, not your mom’s, and not the current Pinterest trend. Your goals are your own and are private.

We are all a work in progress, and it’s okay to acknowledge where you could use some tweaking.

lots of love and a very VERY happy 2014.

related:

How to Have Balance when Looking for Balance

How to Create a (non-cheesy) Vision Board of Your Very Own

Making and Keeping New Year’s Resolutions

This is Real Life, Not a Magazine

How to Bust Through a Weight Loss Plateau

March 5, 2013 by · 9 Comments 

Six 10-Minute-or-Less Exercise Moves/Videos for busy Moms

 

I have been trying to lose the same 8 to 10 pounds for 2 years. I’ve had plateaus before, but nothing like this — and I was truly getting frustrated. I tried blaming it on my thyroid (it’s fine), my potassium (it’s fine), lack of Vitamin D (it’s okay, too), and getting old (that’s true, I’m older than I used to be!).

But these last few weeks I’ve gotten through this tough spot, and actually feel better and more motivated about working out and eating properly than I have in a good 6 years.

I am certainly not an expert, and am only going to share what has begun to work (FINALLY!) for me. I got motivated after reading through Sandy’s Fitness Friday posts last month, and decided that once and for all March was going to be the month to finally lose the 8 pound blanket so I can be more comfortable and confident this summer.

There are many different reasons to lose weight, and I know that my 8 to 10 pounds is nothing for those who need to lose more. I find weight loss and working out to be somewhat personal, but really had an AHA! moment when I read what Sandy wrote about needing to be held accountable for my diet and exercise. I have pretty good habits already, but found that I was mindlessly eating throughout the day when I wasn’t even hungry. I’d finish the end of a kid sandwich, or pop a few too many tatertots in my mouth while I was preparing lunch.

Since I write cookbooks, I’d justify my large portions and crazy taste-testing — it’s for work! I’ve got to keep making sure it’s perfect! ;-)

But I do believe the largest culprit these last two years has been alcohol. I began having a glass of wine or beer every night. I’d again justify that “I worked hard! I deserve this!” and mindlessly fill my glass or say yes to another drink. And that’s not good for me. It might be okay for you, but for me it means that I am no longer in total control of my snacking and am more likely to down a bag of tortilla chips or talk Adam into a late-night icecream run. And each beer is about 250 calories, each glass of wine is about 125 calories, and each shot of whatever is about 100 calories (and when it’s  mixed with margarita mix? a LOT more!)

gah.

The stuff that was okay for me at age 22 isn’t okay at 36. I remember fondly eating and eating and eating. And then washing it down. And washing it down again. But if I’m going to have MORE “good ol’ days” in the years to come, I needed to stop and take charge of my health.

And I need to be a proper role model to these three girls I’m raising.

 

Anyway. I’m getting sidetracked. I do that a lot.

So! My non-stop reading of personal development books has led me to read a lot of diet and fitness books. I usually take bits and pieces of what makes sense to me and leave the rest. These are the favorites that I keep returning to:

8 Minutes a Day by Jorge Cruise

Body For Life by Bill Phillips

The Dukan Diet by Pierre Dukan

 

I do the best when I eat whole foods that are low in sugar and high in protein. I feel the best when my carbs come from vegetables and fruit. I bet you probably do, too.

 

I wish there was more of a revolutionary secret. There really isn’t. I am intrigued by Dr. Dukan’s protein-only days — they seem to really do a good job of getting you back on track when you have a free-for-all day. I think the Body for Life workout is a very good one, and I feel the strongest and most healthy when I workout that way. I like the food and flax recommendation from 8 Minutes a Day and like the basic exercises and photo descriptions.

I have been tracking (loosely) my eating and working out since January– it’s taken 3 months of me writing it out to realize that if I just stopped eating crap the plateau would finally break. It’s annoying to me that even though I KNOW what to do, I just don’t sometimes.

I’ve been eating a lot of 1 minute muffins, have been drinking tons of water, choosing to fill my plate with lean protein and leafy greens, and have limited my eating between 7 am and 7 pm. That’s about it.

The difference between successful people and unsuccessful people is that the successful people do the things the unsuccessful do not. — Brian Tracy

I’ve found a few quick workout videos on You Tube. I’ve been trying to pick 2 or 3 a day to do, and really like the following:

3 Minute Mini Walk

5 Minute Ab and Obliques

10 Minute Muffin Top and Quick Cardio

10 Minute Tank Top Arms and Shoulders

10 Minute Bikini Abs (planks, no crunches)

10 Minute Tank Top Arms (different than other video; I like to switch them up)

 

What about you? Have you found that you have needed to increase your protein, or your workouts after a certain age, or after having children? Have you needed to change your mindset about food and exercise?

Why is it that we *know* what the answer is, but continuously talk ourselves out of it?

Use an Ironing Board to Create a Homemade Standing Desk

February 13, 2013 by · 9 Comments 

DIY standing des out of a ironing board

How to Make a Standing Desk out an Ironing Board

For the last week or so, I’ve been using an ironing board as a desk. I wish I was smart enough to have thought of this as a DIY alternative to a standing desk — but I’m not. It just sort of happened.

I’ve wanted a standing desk for a while –  I’ve scoured pinterest and DIY sites for ideas, have looked at websites advertising these type of desks (WAY expensive), and even have sent Adam links to how to make them at home using cheap wood and laminate.

So I put this idea on hold.

But then last week happened, and we each had different work trips to go on, and we had unexpected company, and the ironing board that I set up in the corner of the master bedroom got left up. And the computer armoire where I plug everything in at night (my current work desk is the kitchen table, but we have a computer cabinet where we hide everything at night so the “work day” is over by dinner time) got a bit cluttered so I needed another flat surface for charging the laptop.

And I used the ironing board.

And then left it on the ironing board while I was answering email in the morning, and even used it as a table for the last slow cooker recipe I photographed —- and although it’s not the prettiest thing in the world to keep up in the master bedroom, it might very well might be the most practical thing I’ve ever come up with. :-)

What I like about standing versus sitting:

* I’m burning calories — there are studies that prove that standing exerts more energy than sitting
* I’m naturally stepping or swaying while I work — my pedometer (this is the one that I LOVE, and it’s cheap!) is showing that I’ve added a good 2000-3000 steps to my day with very little effort on my part
* I am now finally ergonomic. Since I’ve never owned a desk chair, my table to chair to floor ratio (don’t even know if that’s the actual terminology, but I’m going to assume you know what I’m talking about…) hasn’t ever been proper. I’m exactly 5 feet, so there are very few chairs that allow my feet to sit flat on the floor the way they are supposed to. And our dining chairs are a bit large in the seat, so my knees are at a funny angle if I lean all the way back, which causes me to perch on the edge of the chair while I write, causing my shoulders to slump. With the ironing  board, it’s adjustable, so I can raise the keyboard to the actual right spot for my eyeline and shoulders/wrists.
* BUT. My wrists aren’t supported, I know. Honestly, I’ve never had supported wrists or elbows, so that’s not an issue for me,  but I can see how it would be for others.
* The other really big benefit is that I’m not spending as much time on the computer. It’s just not as comfortable to stand at an ironing board and read gossip sites, or twitter, or online news as it is to curl up with the laptop on the bed or couch. But that is something I need to work on, personally, anyway. I waste a lot of time on frivolous Internet surfing, and my time could honestly be better spent sticking to my to-do list and goals.

                  (this might actually be the biggest benefit)

So there you go! Super simple (and actually kind of stupid) brilliant idea!

One Minute Muffin Recipe

April 14, 2012 by · 34 Comments 

low carb muffin (one-minute, naturally gluten-free, high-protein)

     I haven’t been taking the best care of myself the past few weeks. I’m on a deadline for a new cookbook and the dirty little secret of cookbook writers is that while you’re recipe testing you eat really, really well, but when you’re actually writing? You eat lots of fast food and consume litters of chocolate bunnies.

I guess I should clarify that by saying that You means Me. I’m sure there are some better disciplined people who would never eat a chocolate bunny.

I seem to not be that person.

Anyway, I’ve begun to emerge from my sugar coma and have fallen in love with the One Minute Muffin. It’s not a crockpot recipe. :-)

Instead, it’s healthy, inexpensive (after you buy the flax meal), packed with fiber, and low-carb. My kids will tolerate them, but aren’t falling over themselves to eat one. They still prefer chocolate to One Minute Muffins. They also still have ridiculously high metabolisms…

The Ingredients:

1/4 cup flax meal

1 egg

1 tablespoon butter

1/2 teaspoon baking powder

1 teaspoon cinnamon (not pictured, sometimes I use pumpkin pie seasoning)

1 1/2 teaspoons sweetener, I use honey

1 tablespoon fresh or frozen blueberries (or smashed banana, shredded apple, etc)

hearty coffee mug sprayed with cooking oil

microwave

The Directions:

 Put the first 6 ingredients in a large glass measuring cup or bowl, and whisk to combine. No need to melt the butter or get it to dissolve–if it’s still in a clump, it’s okay. Mostly try to get the baking powder evenly dispersed. Now stir in the blueberries or whatever fruit you’re using. Pour into a greased coffee mug and microwave on high for 1 minute.  Let it sit for a bit, then pour onto a plate; or you can just eat it out of the mug with a spoon. The butter will have melted and made a tiny bit of a “sauce” with the melted blueberries. YUM.

The Verdict:

This is a pretty customizable recipe; feel free to swap out the honey with splenda, agave, brown sugar, etc. There isn’t a drop of flour, making this a naturally gluten free muffin, and if you use non dairy butter it could certainly be dairy-free and I’m imagining an egg-replacer would work okay. If you change up the ingredients and it works, let me know!

It tastes good. Not oh-my-gosh-this-is-the-best-muffin-ever, but actually pretty good considering it’s made completely out of flax meal and has just a tiny bit of sweetener. You can certainly junk it up by adding lots of sugar and more oil, but it’s really actually pretty good just like this. I like that the flax has so much fiber and the egg has a nice shot of protein so if I eat this along with my morning coffee I’m pretty sustained until lunch time.

have a great day, and enjoy your muffin!

 

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