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Posts from the ‘Nutrition’ Category

Balancing fun with the girls & staying on track

Girls Gone North 2016 - HikeI just got back from a much-needed girlfriends getaway. Girls Gone North to be exact.

My “besties” and I headed to the North Shore of Lake Superior this past weekend for our Annual Girls Gone North Weekend at the Bluefin Bay Family of Resorts. It’s become an annual tradition. We celebrate sisterhood, friendship and the fact that no boys are allowed! (Well, okay, this year the boys from North Shore Winery were allowed because they hosted our fun wine tasting event. But other than that, it’s sacred girl time.)

We hike. We laugh – a lot! Sometimes we “spa.” We catch up on all things “feminine.” And, we eat and drink — sometimes a lot. You get it! Girlfriend getaways are necessary and good for the soul.

But what do you do when you’re trying to eat healthy and stay on track? I get asked that question a lot. So, coming fresh off our November girls weekend seemed the perfect time to share some tips. I’m feeling especially proud of maintaining my weight loss while on vacation and coming home right on track.

This has not always been the case. Read more

Fa la la latte. Lots a sugar oh my!

cariboucoffee-falatoppedbyyouHappy Monday, peeps! I don’t know about you but on Monday’s I’m thrilled to indulge in a big ol’ cup of coffee before and after my morning walk and workout.

This morning I got up early to walk the lake with a friend and treated myself to a large skim milk latte at Caribou on the way home. Yum! It’s my treat to myself  to start the week.

I noticed when I stopped in at my neighborhood Caribou Coffee that the Fa la la for the holidays is in full swing. The gifted marketing team at Caribou is at it again. Check out the NEW awesomeness Caribou is throwing our way. Now, you can get the holiday Fa La Latte (or any holiday flavored latte) with your choice of whip and sprinkled with your choice of flavored chips or candy on top. It’s a Fa La Latte bar of sorts — topped by you.

A very cute gentleman in line before me this morning saw me taking photos of the leader board and said he always wanted to try one. He did. And his comment: “It’s like eating candy!” Read more

Healthy, easy, yummy Fall eats

bakedacornsquash-yogurt-honeyCheck out my new favorite fall recipes!

Acorn squash, butternut squash, sweet potatoes, pumpkin, apples, pears, beets, brussels sprouts — I am in heaven! I love Fall’s seasonal eats. And I’m not alone.

I just about jumped out of my computer chair with joy when I found the Baked Acorn Squash with Greek Yogurt, Honey & Pecans recipe — suggesting it for breakfast. I’m in!

There’s a plenitude of blogs out right now about all of the great seasonal fruits and vegetables available to us in the Fall. And there are also hundreds of  recipes coming across my Facebook feed that CLAIM to be “healthy” comfort foods, but honestly when you look are loaded with starchy, fatty, sugary carbs. Some of those claim to cut the carbs, but I’d have a hard time maintaining my weight loss if I didn’t pay attention to what’s really in those so-called “healthy” recipes.

My definition of healthy is different – to me it means low-carb, low healthy fat, low or no refined sugar and whole, natural food. I know from five years of eating this way that it can still be absolutely delicious and satisfying. So I did some research to bring a little creativity and fun to my Fall healthy cooking regime. Read more

Self-Care Sunday. It works!

self-care-sunday-walkI don’t know who comes up with #hashtags for every day of the week (#motivationmonday, #tbt…) but a few weeks ago I discovered the idea of #selfcaresunday.

Though practicing self-care is a fundamental principle for my life now that I live each day with Lori-in-the-equation, I love the idea of a day devoted to rest and downtime. An opportunity to get focused and consciously in touch with what our mind, body and spirit need. It’s an awesome “time out”, if you will.

I’ve pretty much adopted the #selfcaresunday approach (unknowingly) since I began my transformation journey in Nov. 2010 and went from working 12-18 hours per day, 7 days a week, to a non-negotiable of taking at least ONE day for myself — usually Sunday.

Sunday’s have become the day to relax and recharge, to set myself up for success for the week, to enjoy fun time with family and friends, and to get grounded in what comes next. If I do need to work on those days, and often I do, I switch it up and practice #selfcaresaturday! Ha. Take that #hashtaggers. Read more

Minnesota State Fair — fun sans the stick

Yes you can have a healthy & fun State Fair experience without the stick! #healthygirlsdothefair

loriandsandra-horsebarnThe Minnesota State Fair is home to more deep-fried foods and food-on-a-stick (pork chops on a stick, pronto pups and corn dogs, merlot-marinated grilled lamb on a stick, pickle dogs…) than any other place on the planet!

As a former 4-H’er and farm girl, I practically grew up at the Minnesota State Fair eating things on a stick. Well, actually, that’s not true. Foot long hot dogs, cheese curds and malts at the Dairy building were among my favs and they weren’t on a stick. This love of the “Great Minnesota Get Together” and my history of 12 days of “pigging out” on all things fried, fatty and greasy — on a stick or otherwise — might have something to do with how I got so overweight.

Fast forward 30-40 years and what’s a healthy girl to do when she loves the State Fair, but is beyond tempted by all that fatty, greasy, stuff on a stick? Read more

For the love of wine, peanut butter and dessert

winewithaviewWine. Peanut butter. Dessert. What do these three delightful things have in common in my world?

A) I LOVE them all! B) I’ve had a rocky relationship with each of them; C) I’ve learned a lot about myself and my body in exploration of, and with, them over the years; D) At least temporarily, I’ve broken up with each one of them; or E) All of the above.

Well, the answer is E — all of the above.

You might find this surprising, but I lost -211 lbs and 80% of my body fat on a diet program where I was NOT totally and completely deprived of these three loves. After I hit my weight-loss goal, and as I’ve worked to maintain a healthy lifestyle, things have gotten more complicated and, yep, a bit rocky.

I’m sharing my personal story with wine, peanut butter and sugary desserts because I’m guessing many of you can relate. You, too, may have foods (or patterns related to food) that worked for you…for awhile — or at least you thought they did — and as you’ve evolved, changed, or as life happens — your relationship with certain foods may also needs to change.

What do I mean? Read more

The emotional side of the journey can make or break you

I choose make! Tips from a (recovering) emotional eater.

eattofuelHappy Monday, peeps. Forgive me for not getting a blog out last week. The truth is, I had to double down to keep Lori-in-the-equation and stay on track amidst some unexpected emotional upset and stress.

This “emotional upset” triggered my long-lost (ex) friend — the Worthiness Gremlin. Yep, that’s my nickname for destructive “old” thought patterns and internal voices that make me doubt myself and my worth. The bottom line: I had to hunker down and go “all in” to stay healthy.

As if that weren’t enough to navigate, we’ve had a crazy heat wave in MN with temps in the high 90’s and heat indexes of 110-120 degrees. That meant my go-to-method of managing emotional stress — power walking my neighborhood lake — was not always available to me. So I had to find alternatives.

Despite those obstacles, I had a solid week on my Lori-in-the-equation healthy restart. Yes! Several wins here. I managed to stay the course on my nutritional plan in the face of emotional pain and upset that in the old days would have triggered emotional binge eating like a pro. I found a way to exercise every day, even when it was in the high 90’s with 78% humidity outside. I stayed off the alcohol, giving up several opportunities for a summer cocktail on the patio with friends. (Though I’ll admit that a week of wild emotions had me wanting to drink!) And, perhaps most importantly, I worked extra hard to hold my strong sense of self and stay positive among some serious emotional pain, upset, worry, and stress. I did this by focusing only on what I can control — ME.

Why am I sharing my personal struggle with the emotional side of the weight-loss and wellness equation? Because I think many of you share it. Read more

Self-care rocks!

A solid week of restart. YES, we can!

lori'sharleyYep, I’m living testament to the fact that when you take care of yourself and your health and well-being, everything else is better.  I’ve tested this theory from both sides, and I KNOW it works!

Over the July 4th holiday weekend, I took a much-needed vacation. I checked out of my day-to-day life and drove off to Madison, WI, to spend the long weekend with a dear friend celebrating her 50th. In four days, we “did” Milwaukee (think Summerfest outdoor concerts, Harley, and craft breweries), Madison’s outdoor concert scene (Steve Miller! and craft beer), and then we had an outdoor concert at Edgewater on the lake and a surprise 50th birthday party (think music and craft beer)!

Why am I telling you this?

Well, let’s just say, I got more than a little OFF my healthy eating at a time when I’ve been really struggling to keep it clean and healthy. So while I was already in a full-on restart after going up on the scale and in a clothing size, I STILL took a time out and partied with my friend to celebrate her 50th and live life. And I don’t regret it.

So now what?

Read more

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