Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

How bad do you want it?

April 26th, 2018 | no comments

Plus: 

I’m pretty committed to my health. In any given week, I make healthy choices 80% of the time, while leaving a 20% buffer for some fun, like high quality cheese and chocolate (and of course, my favorite– tortilla chips). I’m also fairly consistent with my workouts, hitting the pavement and logging a few miles most days of the week. 

One of the habits I let slip however, is my weight training routine. It’s never been my favorite thing to do, so it’s pretty easy for me to skip it all together…even though I know it’s important. 

I am a master sniffer of bullshit and of calling people out on their BS excuses. The time finally arrived when I had to call myself out.

The very fact that my lack of weight training bugged me, led me to the realization that it was in fact important. But just because you deem something as important, doesn’t mean you always do it, right? For example, you may believe that getting eight hours of sleep is important, yet only log a measly five hours per night on average.

In these cases, there’s a disconnect between what we say is important and what we are actually willing to do. I was feeling this disconnect big time! 

So here’s what I did…

I went into the bathroom, looked in the mirror at the big brown eyes staring back at me and asked the following question:

Melanie- how bad do you want it?

“It” being the desired end result: muscle and bone strength, and flexibility.

I sat with the question for a moment and promised I wouldn’t beat myself up if my answer was “not bad enough.” I would let the issue die and stop the ridiculous guilt trip. After all, I still had plenty of good habits to support my health!

Here’s the thing– I know what it feels like to be strong and flexible, and I am missing that feeling in my life…which is the source of the disconnect. 

How about you?

Are you feeling bothered by your:

  1. Lack of attention to the quality of your food choices?
  2. Overconsumption of processed food?
  3. Dependence on sugar to get you through the day?
  4. Inactive lifestyle?

Yes? Then it’s a clue that this is an important issue to you.

Think back to a time in your life when you were eating tons of veggies, drinking lots of water, and going to the gym like they were paying you to be there. You felt amazing didn’t you? Connected, on-top-of-the-world, energized, confident, and worthy. 

Can’t you feel those familiar emotions course through your veins as you remember that higher version of yourself?

So let me ask you…

How bad do you want it?

Then cut the BS and get real with yourself. You’ve proven it can be done, so go after it again! The real you is waiting…

PS: I’m wrapping up my first full week back in the weight room…and feeling on-top-of-the-world! 🙂

 

Mel’s weekly product pick:
Fermented vegetables

The collection of more than 100 trillion organisms living within your intestines, mouth and nose, called your microbiome, influences practically everything about you, including your: mood, immune system, sleep, digestion, body weight, and food cravings. 

To grow and sustain the good bacteria, in addition to eating a balanced diet chock-full of a wide variety of plant-based foods and low in processed foods, you’ll also want to eat a steady supply of probiotic-rich foods. Probiotics are foods containing live bacteria that replace or add to the beneficial bacteria normally present in your gut.

Fermented vegetables are an amazing source of good bacteria. They can be found in the refrigerated section of your local grocery store, often near the deli department. Quality brands include: Wake Robin, Farmhouse Culture, and Cleveland Kraut.

Fermented veggies include everything from raw sauerkraut, kimchi, beets, and green beans, to cucumbers, onions, cauliflower, and carrots. They can be easily added to salads, hot vegetable dishes, omelets, rice or quinoa-based dishes (as in this week’s recipe for Lentil, Quinoa & Kimchi Salad), or as a sandwich topping. To reap the benefits, you only need a spoonful or two…yeah, they are that powerful! 

NOTE: Don’t heat your fermented vegetables above 75 degrees Fahrenheit, otherwise you’ll kill the beneficial bacteria.

 

Mel’s weekly recipe pick:
Lentil, Quinoa & Kimchi Salad

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

Print Recipe
Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

No comments yet, be the first!
Your comment...

badge_whiteStop beating yourself up over past diets gone wrong. You didn't fail them...they failed YOU! My mission is to help you take a permanent vacation from dieting, realize the amazing power of your body, and discover your true health potential.
Coach
Almost Custom Websites