Turkey Chili

Ok! It is officially the OFF SEASON for most competitors! You are now a “normal” person just in time for the HOLIDAY SEASON… Just in time for the holiday season… and the it’s FREAKIN COLD season!

If you are as blessed with the freezing weather as we are in Maine…  it’s time to stay in and well… eat.  BUT because everyone reading this is or will be working towards being Healthy and Happy I thought it was a perfect time to give you my favorite “healthy” comfort foods.

Don’t worry, I am not Martha Stewart or Debbie Crocker so these recipes will be simple and easy!

Today’s Recipes Turkey Chili:

Photo: Healthy version on comfort food! Turkey chili!!! Even the big man liked it! 
1 lb turkey
2 cups Crushed tomatoes
16 oz of black beans 
16 oz of kidney beans
1 onion 
2 cups water
Season to your liking (I like a little kick to mine)

Don't forget to portion it out and you'll have yummy lunches all week!

1 lb turkey (Normally 85%- 94% fat free)
2 cans Crushed tomatoes (I get the Nature’s Place Organic brand for this and the beans)
16 oz of black beans (drain and rinse)
16 oz of kidney beans (drain and rinse)
1 onion
2 cups water
Season to your liking (I like a little kick to mine)

Cook the meat then add it all together in a pot. (told you simple)

Let everything cook together for 20-30 mins on low and enjoy. 

I like to add a tablespoon of Non Fat Greek Yogurt on top instead of sour cream.

Don’t forget to portion it out and you’ll have yummy lunches all week! I did 1.5 cups.

If you are someone that likes to track Macros I would recommend dividing the chili up into as equal  weight (ounces or grams) as you can, then split the macros up that way.  Know it won’t be exact but it will give you a good idea.

What are some of your favorite Healthy Comfort Foods?

New goal: Surviving the Long Game of Life.

Yeahhhh! You throw the bouquet.  You made your ex eat his/her heart out.  You hit your goal weight. You step on and off stage!

Now what do you do?

Like most people, I need a goal to work towards to stay on track.  But what if you don’t have a big event you are training for.  What if you just want to be healthy and happy?  How do you stay on track when you’re in it for the long game of life?

 

I was talking with a client about the differences between a competition diet and what “normal” healthy eating is.  Most people know a competition diet has more guidelines when the average gym go-er eating plan.  I’m not going to go into all the different types of competition diets, but how does someone go back to living a “balanced” life after being on a stick plan.  (I say “balanced” because everyone’s level of balance is different so these are just guidelines I use).

Step one: Assess your situation

MOST OF US LIVE IN THE REAL WORLD…. Meaning no matter where you go or what you do temptation is just around the corner, or in the cabinet.

Some people say; “THROW ALL THE BAD FOOD OUT WHEN YOU ARE ON A NEW PLAN”

I say that’s crazy! And expensive! And if you have a kids or Husbands (just kidding guys… kinda), probably not going to happen.

At my house it’s half and half.  There is a “snack” cabinet that is FULL OF AMAZING thing like CEREAL…   Man!  I loved  All Berries Capt’n Crunch as a kid… who cared about the yellow things!  I’m human… (even through I’m sure some of my clients may thing other wise) at times I WANT the capt’n crunch…why? Because it’s easy, taste good, and it reminds me of sitting in front of the the TV watching XMEN.  But when that happens  I remind myself what I NEED IS DIFFERENT.

Our bodies needs good nutritional dense food.  (aka more bang for your buck).   My emotions want the cereal, but my brain says “Make a protein pancake instead”.

It took me a long time to realize that I was run by my emotions… (In all areas… that’s for next blog).  It wasn’t until my emotions had my life spilling out of control that I realized I had a choice,  when it come to people…. But it wasn’t until I did a show that I realized I was an emotional eater.  Now, I didn’t sit at home and cry in to a Ben and Jerry’s pint.  When I did do was eat what I “felt like” or didn’t want to “miss out on things” and lastly I thought I deserved it for all my hard work.  I could continue to be reactive with my eating or I could shake myself out of it.

How did I do it? I read books, blogs, listen to lectures, sermons by Dr. Joyce Meyers, and I spoke to friends.   I got help…

You don’t need to do this on your own.  If you are having issues with healthy eating, working out, life in general… it’s OK to ask for help. We are humans.  We’re all just figuring out this so called life as we go!

Yes, some of us are at a place in our lives that we eat the oats instead of the capt’n crunch…. That’s ok.  This isn’t about judging anyone, but maybe something I say today will help you go for the oats more often then the Capt’n.

 

Once you’re emotions are in check it’s time for Step 2: Build your plan.

1. What is the quality of my food?

How much Protein, Carbs, and Fats are in each meal?

Protein should be at every “meal” and a severing is about the size of your palm for women, x2 for man.  A better way to do this is to measure your food on a food scale. If you know how much food you are getting into your body, the easier it is to change it if needed.

 

Carbs there are 3 groups in the carb group:

veggies (fiber rich)- eat often about 6 cups a day is a great goal.  Fruit is also a carb, try to keep it to 1-2 servings a day.

Starchy (pasta, oats, quinoa, rice,  both potatoes)- eat round your workout.

Refined sugars (soda, processed foods, dried fruit, nutrition bars) eat only occasionally.

 

Fats are also split into 3 groups.

Saturated fat (eggs, meats, cheese, coconut oil)

Monounsaturated fat (almonds, pumpkin seeds, olive oil, avocado)

Polyunsaturated fat (Fish oil, peanuts, flax seed)

Talk to your doctor, nutritionist, or nutrition coach to know how many you should have in your day.  (They all will have different theories).

 

2. MOVE

Whether you are in my Silver Sneaker class (65 and older) or a young 20 something you need to do the appropriate weight training and cardio.  (YES EVERYONE SHOULD DO SOME KIND OF CARDIO)

What is appropriate? Talk to your doctor, than a trainer to help you get started.  You don’t have to work with a trainer all the time, but they will help you make a movement plan that works in your life.

A great starting point is to move 30 mins a day. (Not your normal movement).  Try walking,  taking a class, or lifting weights.

 

3. SLEEP

I understand there isn’t always enough hours in a day…. we work long hours… babies/kids don’t sleep… I’m don’t stay asleep… so on! What we can do is stop procrastinating sleep.  What does that mean? Means getting off your phone, stop crushing candy, getting off facebook… so on.  We do all these mindless things to “relax” or close out our days, but it’s just keeping us up.

This is something I’m still working on.  Instead of checking my facebook or email before bed I have started writing a review of the day/ my to do list for tomorrow out… then hitting the hay.  This has not only slowed down the hamster in my head,  but also helped me fall asleep faster.

 

Step 4: Live you life

GO enjoy your life! It goes by so fast! The email can wait.  The family event wont.  Yes… this is the hardest thing for me to do on this list.  Working or worrying about things all the time doesn’t make you/me happy or healthy.  When you stop to enjoy the little things the quality of life improves.

 

I know none of these things are earth shattering, but we need to be remind that it’s not as hard of a mountain to climber… if you take it one small step at a time.

 

Keep Moving Forward.

 

Their success is not your failure.

I saw this amazing quotes last week:

success

Of course I thought right away of my upcoming competition.

In my sport I develop friendships with people that I stand next to… in a bikini…. and get judged on who has the better body… Ya! It can be a dangerous slope in to “hater mode”.

Even the most security person creeps on other competitor’s Facebook or Instagram and thinks… “damn… she has great (fill in the blank)…”  Then start to think less of your (fill in the blank).

For those that don’t do shows-  Here’s your world:

“Oh looking like Betty got a new car” or

“Frank is got a promotion” or

“Peg and Al are buying a BETTER house” …

Then you make the grumpy cat face…..

It’s human nature to want to be the best! We are wired for the “survivor of the fittest”.  Sure, there are some of us are more alpha people and may beat our chest a little more,  but we all want to be good, feel good, prove we can… the list goes on.

Whether your gut reaction is I NEED TO WIN AND THEY NEED TO LOSE! OR THEY ARE GOING TO WIN SO I WILL LOSE….  this isn’t Game of thrones!  If someone wins, doesn’t mean you lose.   So how do we play nice in the sandbox and not become green eyed monsters?

First, I think you need to be good with yourself.  If your parents pulled a Beverly Goldberg (if you don’t know who Beverly Goldberg is you are missing one of the best show on tv… THE GOLDBERGS) and told you, you were the best at everything… they lied There will always be someone better than you.  THAT’S OK! The real question is ARE YOU BETTER THAT YOU WHERE YESTERDAY? (Yesterday could be a day, a month, or years ago)… my point is ARE YOU MOVING FORWARD IN YOUR LIFE?

Next, it’s weird but try being happy for someone else… Even if they are your arch rival… and if they are a bad person.  I know, I know it’s not an easy thing to do, but you get nothing out of thinking negative thoughts about them.  Some people (hippies like me) think that if you send will-wishes to those negative people, you will have  better experiences with them.

But what about the people you care about… Are you a bad person if you get a kick to the gut when things go right for them and not you? I say, only if you stay in grump cat mode! SNAP OUT OF IT! THIS IS SOMEONE YOU CARE ABOUT.  Yes, it stinks when you don’t get everything you want but that doesn’t mean no one should get it.  If you care about someone you want them to be happy! Put your ego aside for the night and celebrate your loved one.  If you can let go of yourself just enough… it might bring you both closer.

As I’m about to step on stage with some of the BEST BODIES I’ve seen, I’ve had to remind myself that no matter what happens… everyone up there worked their ass off… and we all have things we are worried about.  But we shouldn’t worry about the person next to us. That person is more like you (me) than we know, and they have some of the same fears… So instead of adding to the list of things to worry about why don’t we celebrate our sisterhood! Step on stage, let our swagger shine, and celebrate all that we have accomplished with a spoon FULL of peanut butter!

 

Cheer ladies! I am honored and thankful to share the stage with you…. Sure I want to bring some cash money home with me… but that’s second to the friendships and moments I get to share with you… Plus there’s no taxes on that!

 

Keep Moving Forward!

Confidences

Last week I was talking with a friend about an amazing picture she posted of herself.  She looked like she could have been on the cover of a book! (Think Sheryl Sandberg… because she will be the next Sheryl Sandberg).  Here’s other conversation:

Me: Btw Iooooooveee your pic!

Friend: Thanks Kristy! I’m sure you know I’m working on some big things!!!

Me: I’m excited and proud of you! Chase those dreams

Friend: Kristy that picture took me a month to post.  I was scared because of what people would think… how crazy is that! I can’t even imagine what it takes for you to post pics of you in your bikini.  That was a huge awaking moment for me. Most women need the confidence to be who they are and not be afraid to show it!

………

This friend is one of the most driven, focused, and beautiful people I know.  She is in great shape and the picture was very business professional.  I was shock that she… of all people… was worried about posting what I thought was a great step towards her goal.

But she had a point…. Why are we so worried about what other people are going to say, think, or do when we “put ourselves out there”.  Why don’t we have more confidence as woman?

She was also right… It did take a lot for me… at first… to post my competition or progress pictures. We joke all the time about “selfies” and in my case… “ab selfies” because… there’s a ton!

“Studies” that say “selfies” are a “disorder” and that the people that are always taking selfies or posting pictures of themselves are self centered… or “into themselves”…. I think otherwise.

Just some of the many ab selfies! :)
Just some of the many ab selfies! 🙂

In my friend’s case,  she is in the first stage of starting her own business.  A dream she has had for years.  She is building her brand… and SHE IS HER BRAND, in the way I AM MY BRAND.  But that picture… or any of my progress, stage, or even my ab selfies are just the surface. These pictures are just that… pictures.  There has been years of hard work behind those pictures.  It’s those years of hard work that will help others chase and reach their dream(s).

How do we have confidence without being “self-centered”?

 

1. Never take anything personal

One of my favorite quotes from the book The Four Agreements:

“Whatever happens around you, don’t take it personally… Nothing other people do is because of you. It is because of themselves.”

This quote alone has been on of the most freeing things in my life.

I posted a pictures last week… that wasn’t a fitness one.  Where I talked to someone about it she said,  “Oh the slutty one?!”

Did you just say wow?  Because that’s what I taught at first too!  The rest of the night I had to work through that…. over and over… until I realized that that hurtful comment had nothing to be with me, but instead with her own insecurity.   Once I processed that I was able to forgive her and more forward.   You may be asking… why am I friends with someone like that… Well… my gift and curse is I see the good in people… even when they don’t show it.   Also, I know I’m not a saint so sometimes we just have to let things go….

But for the sake of this blog.  Why did I care what she had to say? All to often we look to someone else to see if things are OK or to get someone’s approval.  Instead, my the goal I gave myself after that was to always check with myself.

If I’m happy or proud of something, It doesn’t matter GOOD or BAD what other people have to say.  Most people aren’t able to see pass their on life to be open to yours… We need to humbling pat ourselves on the back more often, and just be us.

2. Go your own way

Have you every notice that the people that ARE pushing forward in their life aren’t the ones tell you STOP? Interesting… 🙂 This will sound harsh but, stop listening to people doing nothing with their lives… 

If you want to achieve X goal and it’s healthy/ makes you better, don’t believe anyone when they tell you, “you cant”.  It is YOUR DREAM… YOU are in control of it…. THEY AREN’T.  Will it be easy? …NOPE…. but with every obstacle you face you will gain strength (mentally, emotionally, socially, physically).  Those people will HATE to see you do better, because you are the mirror showing them they aren’t where they want to be.

3. It’s not about being liked… it’s about respect

Growing up in New England you learn 2 things-

1. Always have kitty litter in your car.

2. Hate the DAMN Yankees!

With that said, even the die hard Red Sox fans stood up when Derek Jeter took his last at bat this week at Fenway.  Why? Because even though people hate Derek Jeter for being a Yankee, they can’t help but respect his hard work, dictation, and drive to be GREAT! He didn’t apologies for the hours of hard work or “play down” to make people happy.  He had a goal and he worked his ass off to get there… unfortunately a few Red Sox fans and fantasy baseball players hopes where crushes along the way, but he was always classy and all you couldn’t help but say, “Damn that Jeter… he’s good!”

3. Own your triumphs and your failures.

We all celebrate the wins… but when you are vulnerable and honest about your short comings you’re HATERS have less ingredients for their Hater-aid. This blog was something I was worried about “What will people say?” “Will they think I’m not smart? “Will it make me look like less of a person?”…. so on….

I know there are people out there that still have negative things to say about me… but there’s nothing I can do for them, so why stress about them?

When you worry less about what the negative nellies will say you open the doors to help others! Weird I know but it true!

4. Stop telling yourself you’re not good enough.

I saw this quote today ” If another can easily anger you, if is because you are off balance with yourself”.  If you don’t think you are GOOD ENOUGH… then your actions will show that.  You can’t take anything of your own negative thoughts personally… YOU  have the control to change that feeling.  You have to have self- respect for others to respect you. You have to get over your fears and keep moving forward.  You wont be a PRO at this.  Heck… this is something I’ve been working on for years and I’m still not a master at, but I am better than last year!  Be your own biggest fan!

balance

I’d like to end with the words of Neuroscientist Laura Ann Pettito:

‘The creation of solid confidence isn’t just a brain game. It comes from work and risk and experiences that give us the proof we can keep doing more. Still, our brains don’t do us any favors when it comes to confidence. They need to be trained, because they get in the way, big time. We spend a lot of time thinking, ruminating, dwelling on problems and things that might go wrong or that we don’t like about ourselves.  But all of the emerging research into the power of brain plasticity can and should be rewired. In a time of self doubt  focus on three things you do well. This will help you flip your switch and quite that negative thoughts.’

My three things:

1. My laugh

2. My work ethic

3. My ability to see the glass half full.

 

Keep moving forward.