4 Simple Rules to Keep You Exercising

I mentioned these 4 simple rules to keep you exercising at the end of my 30 Day Fitness Challenge, because they seemed like good rules to "keep you going" and continuing to make exercise a habit.  I'm not going to recommend you do something that I'm not willing to do myself... so I've been following these 4 simple rules since then and I wanted to give you an update...it WORKS!

The key is to keep it simple.  I'm finding that by following these rules, exercise has become just another thing that is a part of my week...it's become a habit.  I look forward to it because I feel better....happier after my workouts because I know I've accomplished something that is good for me.

If you are just starting out and very new to exercise, my fitness challenge (click on the link above), which is a 30 Day Discipline, will teach you how to make exercise a habit.  If you feel like you exercise intermittently and can't seem to stick to it....

I recommend following these 4 simple rules to keep you exercising:

1. Never miss a Monday.  Simple, it starts your week out on the right foot.  There's something to this...since I've been following this rule, it makes the rest of the rules easier to follow.  (Now, if there is some reason that Monday's DON'T work, pick another day that you DON'T MISS.)
2. Never go 3 days without exercise.  If you exercised on Monday, the longest you wait to exercise again is that Thursday.  This is something that keeps soreness in check too!  If you wait longer, it's like starting over....I was SO sore in the beginning of starting up again.  I don't WANT to go back to that!  That alone helps me follow this rule!!
3. Workout at least 3 days a week.  This one kind of goes along with #2, because if you follow #2 this will happen naturally.  Think ahead, plan your workouts on Mondays.  I personally think of this one as some form of "strength training" rather than straight cardio or hiking...at least 3 workouts per week of some form of strength training.
4. Never give up.  Once you make exercising a habit in your life and start seeing the results and feeling the benefits...you won't want to give up!  If you have a setback...just move forward!

It's so frustrating to fall into the vicious cycle that so many women fall into!  I used to start an exercise program....start out strong and motivated, and then all of a sudden I'd get busy...busy meaning lazy,...time would go by and I hadn't exercised at all because I didn't plan my workouts!  Then I'd quit...until the next time.  Sound familiar?  These cycles will never get you the healthy results that will improve your quality of life!  Since I've started following these "4 simple rules to keep you exercising"...I have stuck with it, easily!!  These rules now dictate my workouts but my workouts are not dictating my life!  They just fit right in!

Right now I go to a gym 3 days a week.  Always on Monday mornings (rule #1!)...then 2 more days that week, spaced out at least every other day.  For example, this week I've gone Monday, Wednesday, and I'll either go Fri or Sat.  Easy!!  I usually skip Sunday's because I go Monday's.  There are usually about 15 people in my classes and today there were only two!!  It was just me and another woman and our coach...it was cool because it was kind of like personal training!   Find some form of exercise you love, try something outside your comfort zone that you've always wanted to try!  Take a class, ask a friend or family member to try these rules too!  Here's the gym I've found that is challenging me and I love it!  The point is...get moving!  Do whatever works for you, it's okay to start slow....as long as you START.

Most people exercise to look better.  Start exercising to get healthier and happier.  Exercising will not only improve your overall health, it boosts your mood substantially!  Make that your focus instead of vanity and guess what...you'll end up getting the bonus of liking what you see.

"Everyone's healthy is different and that healthy should equal happy however you define it, NOT how someone else defines it."  -Derek Flanzraich

Spinach & Artichoke Stuffed Portobello Mushrooms

I love it when recipes turn out even better than you expected.  THIS stuffed portobello mushroom recipe was definitely like that.  The flavor was amazing!!  My husband loved them and that says a lot because it didn't have any meat in it….just veggies!!

Make your life more simple and make two meals out of this filling (adjust for how many you're feeding)   See:  Stuffed Chicken Breasts.Both are delicious!!

I found this recipe in one of my newer cookbooks, The Paleo Kitchen, which I love even more now that I found out they have an adorable French Bulldog named "Jackson" that they post pictures of all the time on Instagram!  Jackson and Stella should be friends…  :)  They even sell it at Costco!

I think these are meant to be an appetizer or starter dish…but I served them as a meal and they were very filling and hearty!  You could stuff baby bella mushrooms for appetizers and they'd be delicious and easier to eat for a crowd…this stuffing is SO flavorful and satisfying!  These biggie's are great for a meal!!

Here's what you'll need…

• 1  16oz package frozen spinach, thawed and drained (I found organic at Sprouts!)
• 2 cans of quartered artichoke hearts, drained and roughly chopped
• course sea salt and freshly ground black pepper, to taste
• 1 cup roasted and unsalted cashews
• 3 tablespoons extra virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried basil
• 1/4 teaspoon cayenne pepper
• 4 portobello mushroom caps, cleaned and stems removed

1. Preheat oven to 350 degrees
2. Combine the spinach and artichokes along with a sprinkle of sea salt in a large saucepan and set over medium heat to heat through.
3. Place the cashews in a food processor and grind until they have broken down into a texture similar to a coarse meal.  Then add the olive oil, garlic and onion powders, basil, cayenne pepper, and salt and pepper and puree until smooth.
4. Add the cashew mixture to the saucepan with the spinach mixture and mix well.  Reduce the heat to low and heat briefly to warm through.  Fill the portobello mushroom caps with the filling.  Place the mushroom caps on a rimmed baking sheet and bake for 15 minutes.

I wipe down my portobello mushroom caps with a wet paper towel to clean them instead of running them under water…they can be delicate and can break easily so be careful to keep them intact.  I then break off the stem and scrape the gills away with a sharp spoon...

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I only got 3 mushroom caps and filled them extra full since it was just my husband and I.  I have an extra one that I am looking forward to heating up for lunch today!

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I put a little hot sauce on my husbands plate...feeling a little guilty making a totally vegetarian dish for him...turned out he didn't even use it, he loved it as it was!!!

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I also think this filling would be delicious spread on chicken breasts and baked!!  This filling is just SO good I want to do more yummy stuff with it!

My kitchen has horrible lighting so I usually take photos in my dining room or living room because the natural light is so much better…in the process of trying to get a pic of this yummy dish for you, my Stella makes me laugh every time…she is THE photo bomber!!  Can you spot her lurking, begging…?  "When do I get to taste test the Stuffed Portobello Mushroom, Mama?"

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5 Things a Good Man Does and 5 Things He Doesn't

I got a message from someone on Twitter the other day telling me that they work at a shelter for women with children... and wanted to let me know that my blog has been inspirational.  I'm so thankful for the feedback and thought this would be an important subject to write about...

Recently I came across a website that I found very interesting.  It's called The Good Men Project which is written by men who are sharing their stories about defining moments in their lives.  It was started in 2009 and they set out to start an international conversation, that no one else is having, about what it means to be a good man in the 21st century. And with over 5 million visitors joining in every month, it looks as if they've done exactly that.

I love that men are aspiring to be "good men" and are sharing it.  I know some very good men that are always trying to better themselves.  I've also known men that could definitely use some improvement...and that's putting it lightly.  I wanted to write about this article to share a man's perspective on what defines a good man....here's what is has to say....

♦◊♦ 'While there are many ways to size up a good man, the most important measure is the way he conducts himself. A good man isn’t perfect—he’s a mensch, not a saint. But his behavior is aspirational, and he works hard to uphold a standard. The list below is by no means definitive, nor is it meant to be all-encompassing. But it’s surely a good start at characterizing the modern good man.

5 Things a Good Man Does...

1. A good man models respectful behavior. At home, at work, in social situations, even encounters with strangers, a good man always behaves respectfully, not only because it’s the right way to treat others, but also to show others the right way to treat people.
2. A good man honors his families—the one he grew up in and the one he forms—and considers them as one. If rancor arises within or between them, he quickly quells it, and he tolerates no divisiveness or sniping.
3. A good man is generous. He expands his life beyond home and work and gives what he can—his time, his expertise, his resources—to people who need and to causes he cares about.
4. A good man manages his emotions. He expresses his feelings but doesn’t wallow in them. He is spontaneous but not impulsive. And rage is not in his range of behavior.
5. A good man values his time. He completes his work and enjoys his leisure, but he doesn’t fritter hours away on meaningless activities or mindless entertainment. And those he loves come first on his calendar.

5 Things a Good Man Doesn't Do...

1. A good man doesn’t objectify women. He knows the difference between appreciating beauty and reducing a person to the sum of her parts. And he teaches it to his children, too.
2. A good man doesn’t glorify violence—he abhors it. He understands that fighting may be necessary—to protect the innocent or defend a nation at war. But he sees violence as a last resort that has no place in everyday life.
3. A good man doesn’t avoid responsibility or stay on the sidelines. If it’s his fault, he owns up. If it’s his job, he steps up. When the game’s on, he suits up. And if a person or principle he values is threatened, he stands up and steps in.
4. A good man doesn’t take foolish risks. He keeps what he earns, doesn’t gamble, spends smartly, and invests wisely. He wants to enjoy his future and therefore doesn’t jeopardize it.
5. A good man doesn’t use force or power to intimidate or control, because ultimately, his conduct is more important than the outcome.'

-This article was written by Thomas G. Fiffer   ♦◊♦

What are your thoughts about this list?  I think it's a great list to get a conversation started.  I think that men could learn a lot from it.  Here are a few more of my thoughts about it specifically....

First of all, I'll admit I had to look up the word 'mensch'.... it means "a person of integrity or honor"...in case you were about to google it;)

I don't necessarily like the word "abhors" violence in general.  Toward women, yes, but there is a time and a place when I believe a good man steps up and shouldn't hesitate protecting his family...but the explanation clarifies it to mean this, I think.

The other one that I would slightly disagree with is to "honor his families..."  Yes, I absolutely agree about the family he has formed or chosen, his spouse, his children...  But depending on the kind of family he was raised in, I believe he has a choice to make.  If it happens to be a negative environment to bring his current family into, I think it's also a good man that recognizes that and makes the decision based on what's best for his current family.  I just don't believe in ALL situations they should be considered as ONE.

I think this would be a great list to show your sons.  Having two stepsons myself who are growing into "good" young men, I've seen them make mistakes, but have seen how those mistakes changed them for the better.  It's so important to point them toward the right path.  No one is perfect; mistakes will be made.  The important thing is to own them, learn from them, and grow... always uphold a standard for yourself and always aspire to be better.

If you happen to feel like there aren't any good men left, they're out there.  Everyone deserves to have a good man in their life.  It's our job as women to not only be good women, but to believe we are worthy and deserving of a good man.

For more information on the Good Men Project or just to check out the male perspective....visit the site goodmenproject.com

It's Frenchie Friday! Find your Happiness...

T-G-I-Frenchie Friday!!!  This morning "Stella" made me think of the simple happy moments that we let pass by all too often...

These are the moments that actually define happiness.  They can be the smallest moments in life that make up our happiness if we take the time to notice them.  Today it was the sunshine on "Stella's" face.  She absolutely loves sunshine, she'll seek it out and today the first thing she did was run up to the window and she just looked so happy.   Watching her in her small simple moments reminds me to enjoy my small simple moments.  We tend to wait for this BIG life event to be happy.  We are missing it completely.   When we wait for happiness to come to us, it never arrives because happiness isn't an outside job, it's an inside one.

Dogs can remind us sometimes to simplify and just enjoy the present moment.  They are the ultimate "in the moment" creatures.  They don't hold grudges; they love unconditionally.  I hope you start looking for those small subtle moments in YOUR life...there's probably happiness lurking all around you, take notice....don't let happiness pass you by.  Be grateful.  You see, happiness is so tiny and so small that it’s fleeting...if you don’t take the time to see it.

"Keep your face always toward the sunshine and the shadows will fall behind you."  -Walt Whitman

Paleo Thin and Crispy Chocolate Chip Cookies

I've a huge fan of Tate's cookies because they are THIN and CRISPY and SO AMAZINGLY DELICIOUS!

I've been searching for a while to find a Paleo version of those....these are close!!!!  These Paleo thin and crispy chocolate cookies are AMAZING.  I'm a fan of a thin and crispy chocolate chip cookie.  My family tried these and they said that these might be the best cookies I've made yet....even before I made "healthy" cookies!!  I had to agree!

These are super tasty.  Here's what you'll need:  Makes 1  1/2 dozen

• 1/2 cup butter, softened
• 3/4 cup coconut sugar
• 1/4 teaspoon salt
• 1 cup tapioca flour
• 1/4 cup coconut flour
• 1/4 teaspoon baking soda
• 3 Tablespoons water
• 1/2 cup chocolate chips (or grain-free dairy-free chips)

1. Preheat oven to 325 degrees.  Line a baking sheet with a silicone pat or parchment paper.  This is important, I was out the first time I made these and made them without and they stuck!  Use it and they won't crumble getting them off;)
2. In a small bowl, whisk together the salt, tapioca flour, coconut flour, and baking soda.  Set aside.
3. Beat together the butter and sugar with an electric mixer fitted with the paddle attachment.  Continue to beat until fluffy, about 2 minutes.
4. Turn the mixer on low and slowly add the dry ingredients, and then the water.  Beat until the mixture combines.  Fold in the chocolate chips.
5. Drop dough by rounded tablespoons at least 3 inches apart on the baking sheet.  Press the cookies flat with your hands or a fork.
6. Bake for 12 to 15 minutes.  Cool on baking sheet before serving.

These chocolate chip cookies hit the spot when you're craving a GOOOOD classic thin and crispy cookie.  The flavor is right on.  My stepson and husband are asking when I'll be making these again because they did not last long!   These with a little almond milk...or even better, a scoop of coconut milk vanilla ice cream....YUM.

Roasted Romaine Wedge Salad

Last weekend my friend Danyel told me that she roasted romaine for a wedge salad and said it was amazing!  I remembered that I had ripped a recipe for this out of a magazine a while back because it looked amazing!  Last night I gave it a try...and it was amazing!

I cut romaine heads in half, lengthwise.  Leave the stem intact so it holds together.  Rinse and dry.  Get your salad toppings ready.  Use whatever you like!  I happen to LOVE a classic "wedge" salad, so I decided to do a variation of that.  It's usually made with a wedge of iceberg, bacon, lettuce, tomato and blue cheese dressing.

I cooked some bacon so it was fresh and chopped it up.  I got my other ingredients ready...of course I added some avocado!  Good fats!

Heat a grill pan to high.  Drizzle the center of the lettuce with a little olive oil and put in face down on the hot pan for about one minute, until lightly charred.

After a minute, it will have grill marks...take it off the heat and put it face up on a plate.

I topped my wedge salad with halved cherry tomatoes, diced avocado, crumbled bacon, a little salt and pepper, and dressing of your choice.  For this wedge salad I used homemade dairy free ranch dressing and added some goat cheese crumbles for texture.  Serve it whole with a knife and fork!  My husband said he could really taste the "roasted" flavor of the romaine and thought it was great!  Great for a light lunch or dinner....a very pretty presentation!  You can add any toppings you like, add diced chicken to this one if you want a little more substance.

I think the next time I make this I'm going to try this variation....Roasted Veggies:  sliced portabella mushrooms, orange bell pepper slices and red onion.   For the dressing, I'm going to use balsamic vinegar, olive oil, a little spicy brown mustard and salt and pepper to taste.  I'll top it off with goat feta and some chopped almonds!  I'll update this post with pictures when I make it if it's good!  If there are any other yummy toppings that you use, feel free to share!!