My Health and Fitness Goal for 2018

My health and fitness goal for 2018

Happy 2018! We are 3 days into the new year and I know everyone is working on goals this time of year. I love to work on goals and most of the time I really follow through they have a lasting effect, other times old habits creep up again. That is why it is important to do some things to guard against those old habits overtaking the new again. I am using an amazing journal called The Freedom Journal to help me in this process. This is my 5th Freedom journal to date and I just love how this journal helps you set daily action plans and intentions along your journey to your goal. Check out the journal here: 

https://thefreedomjournal.com/

For example, last year I set a health goal to lose 15 pounds in 100 days. I set the intention to eat 3 servings of veggies a day, drink 8 glasses of water a day and workout 5 times a week. I did lose the weight, but then over time I lost some of those habits and "fell off the wagon." I did keep some of the habits of eating a healthy breakfast every morning and drinking more water, but my workouts at home fell by the wayside. 

At the end of 2017 I found myself thinking about this. I thought about why the workouts didn't stick for me. I began to think back to the past and try to recall a time that I really liked doing a particular type of exercise. That time was probably around 20 years ago for a brief time I went to the same gym as my brother and we did weight lifting and some cardio together. I really enjoyed those workouts. I loved the gym environment, the structure and working out with someone else. So, I paid attention to those thoughts. I encourage you to always listen to your intuition and those little thoughts that pass through your mind like that one did. Because of those thoughts I found out why my at home workouts had not inspired me to keep up with them. Here are the reasons: 

1. I like working out with other people and at home I'm by myself. 

2. I like a structured routine or environment. At home I'd just invent workouts and then ended up doing the same ones over and over and that bored me. 

3. I like the accountability of being in a group environment or class. At home I'm again, by myself and was only accountable to myself. 

4. I like a combination of weight lifting and cardio/aerobic exercise. At home I was only doing body weight exercises which didn't really excite me a whole lot. 

Now, I decided to change my routine into a routine where I can: enjoy the activities, stick with the program, have variety, be with other people & have accountability. How? Here is how: 

1. I joined a gym that is very close to home. It is the closest one that has the classes and programs that I enjoy. 

2. I found classes Monday to Friday that I can join. 

3. I will have 4 training sessions so that I can learn how to use the weight lifting equipment on days that I am not doing classes and want to do that. 

4. I have a friend who set up a daily Facebook accountability group for exercise so I can check in there. 

5. I just tried my 1st class at the gym: Tread and Shred- a fun class on the treadmill. I loved it! Can't wait to go back! 

I'd say that the changes that I made in my fitness routine alone have really made a difference and I feel much more confident that this is an overall lifestyle change rather than just a goal I only stick with for 100 days. 

Here is my nutrition goal for 2018: 

I am sticking to a keto (low-carb, high fat + veggies) type of diet. That doesn't mean that I won't have the occasional treat, but I feel much better on this eating plan. I have had much more energy so far and I am really loving it. I absolutely love food and I love that this diet has a lot more dairy in it because I have always responded well to dairy. I do believe that there is a different way of eating that works for each person, their body, their lifestyle and their goals. This is simply one that I am exploring to see how it works for me. 

Here is my current goal: 

"Get down to 125 pounds by March 31st by: Working out at the gym in classes and weight lifting/group coaching sessions 5 days a week, eating a keto/paleo diet at least 6 days a week, eating 3 servings of vegetables a day, drinking 8 glasses of water a day and remaining accountable to my online fitness group." 

This goal is much more specific and I have many more ways to keep myself interested in the fitness and the nutrition aspects. This does not mean that I will be perfect, but I will do my best and strive for the best. I wish you all a very happy and healthy 2018! I look forward to cooking many healthy meals for you as well! 

With care,

Trista

Red Wine Marinated Burgers

red wine marinated burgers

Ah! These are the fancy burgers that I remember my mom making for a very large family party at our house when I was a kid. We used to serve these with French  bread as the bun and with optional onions which is also delicious. However, these can be so yummy served "bun-less" on their own alongside some oven fries and some vegetable or pasta salad. YUM!! 

Take your family barbecue to the next level with these tasty burgers! You will not regret it!! 

Marinated Red Wine Burgers: 

Adapted from: The Sunset Book of Entertaining

Note: This recipe makes 12 burgers. You may reduce it to make fewer burgers if you wish. 

4 pounds grass fed beef (80% lean and 20% fat) 

1/2 cup (heaping) of chopped green onions

1.5 tablespoons sea salt

1/4 teaspoon  freshly ground black pepper

1/2 a bottle of red wine of your choice

Optional: Crumbled blue cheese for the top

1. Mix the beef, onions, salt and pepper together in a bowl. Don't over mix. 

2. Form 12 patties and put a "dimple" with your thumb in the center of each one. 

3. Place the patties in a large rectangular glass dish. 

4. Pour the wine over the burgers. 

5. Cover the dish with foil and place the dish in the fridge. Marinate the burgers 2-4 hours. 4 hours is best. 

6. Heat your grill to medium heat. Grill the burgers, flipping only once. Make sure the internal temperature reaches 145F. Then, take the burgers off the grill and top with optional blue cheese. YUM!! 

 

Enjoy!! 

 

Strawberry Lime & Rose Mock Tail

Strawberry Lime & Rose Mock Tail

 

Here in the Portland, Oregon area the roses are starting to bloom, so it is Rose Festival Season! I just love this time of year when my rose bushes are at their prime and they have the most lovely, fragrant blooms. Since I grow my roses organically and don't use any chemicals on them, I can use them in drinks and dishes! What a win! 

I hope that you enjoy this fun and quick drink recipe that you can make to celebrate the roses this season! You could also add some rose water to amp-up the rose flavor if you desire. 

Rose, Strawberry Lime & Rose Mock Tail: 

1/2 cup chopped fresh strawberries

1 key lime, quartered

1/4 cup maple syrup with infused rose petals (you'll use 1-3 tablespoons of this for 1 drink, then save the rest) 

1/4 cup water

1/4 cup rose petals

4-5 rose petals (for muddling in drink) 

crushed ice

sparkling water

 

1. Put strawberries & lime pieces & 4-5 torn fresh rose petals into a tall glass. 

2. Make syrup: bring to a simmer the water and maple syrup. Add the 1/4 cup rose petals. Infuse the syrup for 10 minutes while it cools. 

3. Add 1-3 tablespoons of the infused syrup to the glass. Muddle with a wooden spoon or muddle. Then, add crushed ice and sparkling water to taste. Taste your drink for sweetness and add more of the syrup to taste. 

This drink is yummy and refreshing. It won't taste a lot like rose petals but it has a unqiue flavor. 

Wilted Collard Greens Salad with Strawberries, Radishes and Honey Balsamic Dressing

wilted collard greens salad

I am on a "veggie mission!" As part of my health goal this year I am working hard to include 4 vegetable dishes into my meals each say as well as 7 large glasses of water. It's been so great for my health and I wanted to share with all of you one of the new salad recipes that I came up with as a result of my "green challenge." This one is so yummy and so pretty! I just love to play with the colors as an artist and chef! 

Have fun with this one! It is a great base for an entree! A friend of mine said that she would top this salad with grilled halibut- yum! I can also imagine shrimp, chicken or tofu on top! The possiblitities are endless. 

I hope you enjoy this recipe! 

Wilted Collard Greens Salad with Strawberries, Radishes, Honey and Balsamic Dressing

Makes 4 small servings

1 large bunch collard greens, roughly chopped ( I like the organic ones with "rainbow" stems)

2 tablespoons olive oil

salt and pepper to taste

1. Combine the collard greens with the olive oil, salt and pepper in a medium bowl. 

2. Place the collard greens on a rimmed baking sheet. 

3. Heat your oven to the "broil" setting. Broil the greens for about 2 minutes or until wilted. 

Then, after you let the collards cool slightly, add in: 

4 large strawberries, sliced thinly

2 large radishes, cut in half and sliced thinly

Then, whisk together the dressing and dress the salad. 

Dressing: 

2 tablespoons sesame oil

juice of a small lemon

1 tablespoon honey

1 teaspoon white balsamic vinegar

1/2 teaspoon kosher salt

Freshly ground pepper (about 1/4 to 1/2 teaspoon)

Whisk together in a small bowl

 

Enjoy! This is a great salad that can be enjoyed on its own or as the base for an entree salad. You may add: a cooked, sliced chicken breast to each serving, sauteed tofu or even fish or shrimp to the top!