(Please note my recipes may or may not reflect my current eating habits. Like my workouts, my food changes as I read new research and learn about my body. For instance, I no longer use agave nectar. If you have a question feel free to ask in the comments.)

Main Dishes
Brent’s Chili 
Chicken Nuggets
Chipolte Lime Roasted Chicken
Classic BBQ Chicken Pizza
Coconut Chicken Soup
Creamy Basil Peas with Chicken
Lemon Chicken Kebabs
Lemony Chicken with Raisins
Mediterranean Chicken Salad
Mozzarella Chicken
Partially Piccata Chicken
Seared Tuna with Spinach Salad
Salmon Patties
Santa Maria BBQ Style Chicken
Simple Mediterranean Chicken 
Southwest Chicken Pizza
Stuffed Collards
Sweet and Tangy Halibut
Tomatillo Chicken

Vegetarian
Chile Relleno Casserole
Collard Patties
Coconut Pumpkin Stew
Grain and Gluten Free Fried Green Tomates
Mediterranean Stuffed Bell Peppers
Sweet and Spicey Squash Soup
Tomato Mozzarella Eggplant
Vegetarian Sloppy Joes
4 x 4 Veggie Chili

Salads
Chicken with Strawberry Tarragon Dressing
Grilled Beets and Goat Cheese
Middle Eastern Chopped Salad
Pears and Peppers Salad
Quinoa Tabouli
Rainbow in a Cup Bean Salad

How to I Make _____
Sushi Rolls

Breakfast
Blueberry French Toast
Fried Green Tomatoes with Eggs
High Protein Swedish Pancakes  

Desserts
Persimmon Ice Cream (and so-so pancakes)

The post Recipes appeared first on Girl Heroes.

A few years ago, Jennifer was a smoker, barely making more than minimum wage despite being college educated, and was more than 50 pounds overweight.

But then….

Jennifer quit smoking, lost 50 pounds,  got a master’s degree in counseling and psychology and became a therapist.

She recently got married and moved to New York with her husband. She made Lemonade from Life, the name of her blog.  Her blog recounts her journey of perseverance regarding her weight loss and her life “redesign”.  It is a treasure box of motivation, honesty, and practical advice. I’m honored to share part of her story with you today!

Meet Girl Hero Jennifer!!!

What caused you to make your lifestyle change?  Was there a moment you just knew you had to change your habits?  Was it a major change?

I didn’t have an “a-ha” moment like many other women who begin their weight loss journey. For me, it was a gradual realization that if I didn’t change my habits, I’d spend the rest of my life feeling uncomfortable in my own skin. I think one reason weight loss is hard is because people focus on the short-term difficulty and forget that a few years of work and dedication towards changing a lifestyle is much less difficult than spending a lifetime being overweight and dealing with all the physical and emotional challenges that come with it. One thing to remember is that if you change nothing now, then a year from now you’ll be at the same weight or even heavier. I just got to the point where the daily “treats” and time in front of the T.V. wasn’t worth a lifetime of being overweight. I started with what I was willing to do – which was to reduce my calories and keep a food log on Sparkpeople and to walk for an hour and a half, five days a week.

I’m sure you had frustrations along the way.  How did you deal with the frustrations?

During my first few stabs at losing weight – I looked at the process as form of punishment. I was completely focused on the unfairness of it all. Like, why can Jackie eat fries and be skinny? My issue was not changing my routine – I did well with that. I actually loved planning a new change and then executing it. It was always the follow-through that I struggled with. I’d lose 25 pounds and then think that all of a sudden I’d be able to magically eat whatever I wanted again. So I’d fall back into old habits and regain the weight. I felt like I was always dieting, but never getting anywhere. I just keep losing and re-gaining the same 25 pounds. Once I changed my mind set, it was lack of progress reflected on the scale that was my biggest frustration.

You have a great story on your blog about when you were trying to lose weight for your upcoming wedding and your ring needing to be resized.  You say,  “…despite what the scale was saying, my hard work was paying off.”  This is so true.  How do you feel about the scale?  I’d love to hear more about your story and perseverance despite the “uncooperative” scale.

The scale and I are not very close. I always find it amusing when people get frustrated when hitting a plateau. They’re like “I lost two pounds every week for three months and now, nothing…I’m so depressed.” During my process I would have loved to hit a plateau one week, because it would have meant the scale was actually reflecting weekly losses in the first place!

This is one reason I started my blog, because I know there are people out there who give up on weight loss because despite a tremendous amount of effort, they see no difference on the scale. This is absolutely the case for me. For some reason, my body handles weight loss strangely. I don’t know if it’s because of muscle weight or water weight or the way my system processes fat – I’m really quite ignorant about it. But after the first month – in which I lost eight pounds – my pattern was to lose nothing for months on end. Then every third month – boom – out of nowhere I’d lose five pounds. This was the case regardless of my eating/fitness routine. It stayed the same whether I ate 1,400 calories and walked for an hour and a half five days a week or ate 1,600 calories and did six to eight hours in the gym in the form of boot camps, weight training, running and elliptical. No matter what the effort or eating plan, this was my pattern.

I used to look at it like a curse – I mean I couldn’t even modify my eating or exercise plan for maximum losses, because I had no idea what was or wasn’t working. My body didn’t react to the pizza I had or didn’t have one week or the extra two hours or lack thereof in the gym that week. The scale didn’t reflect a loss or gain on a weekly or even monthly basis. Luckily, I had my mother cheering me on. I visited my parents about once a month, and she could see the results even though the scale wasn’t reflecting them. Her encouragement was enough to keep me going.

Now, I look at my situation with gratitude. Yes, there are times I still get frustrated with the scale. But I realize that my slow and quirky weight loss actually allowed me the time to change my lifestyle, not just my diet and exercise routine. Some people may roll their eyes at this term that every diet and fitness guru seems to throw around. But until you truly get what a lifestyle change means, you’ll always just be on a “diet” and struggling with your weight. The good news is that it’s a process. I didn’t start out understanding what a lifestyle change was – I grew into the knowledge.

Do you like to exercise?  If so has it always been that way?  If not, how do keep motivated to keep working out?  What is your favorite form of exercise?

I loved it growing up. I was involved in gymnastics, ice skating and cheerleading. But after I gained the weight and had settled into a sedentary lifestyle, I hated exercising. But as my fitness level increased (which only happens if you keep challenging yourself) my love for exercise blossomed again. It feels good to get a great workout. I love boot camp style classes because of the challenge and the results. But to really integrate exercise into your life, it has to be something you enjoy. Forcing yourself to keep doing an activity you hate usually ends up in abandoning exercise altogether.

Motivation is a tricky beast – sometimes you have to chase it hard. Even though I thoroughly enjoy exercise now, this is still a challenge occasionally. I found that having new goals or challenges such as training for a 5K helps. I also love to use events like weddings and beach vacations as motivation. If an event is six months away and it’s important to me, I can stay motivated the entire time.

Mainly, I love exercising for the benefits – inside and out. Now, if I don’t exercise for a few days, my mood drops and my back starts to ache.

What is your “approach to food”?  In other words, what works for you to maintain your weight?

My approach to food is all about eating what you love – not cramming canned tuna down your throat for lunch three times a week! Some experts out there encourage people to think of food as fuel, and that’s it. And if that works for you, that’s great. But personally, I think that’s denying what a big part of our culture food actually is. We grow up with food being the centerpiece for holidays and most celebrations. We never have Thanksgiving without a turkey or a birthday without cake.

I do try to eat as “clean” as possible by cutting out refined sugar and most packaged products. Most things in a box or a bottle aren’t even real food by the standard definition! The key, for me, has been to modify my favorite dishes into healthier versions and to experiment with new and fresh foods. I honestly don’t feel deprived, because I love what I eat. I also allow myself a weekly splurge – whether it’s a dinner with my husband or a girl’s night out. I think if you never have a cupcake or glass of wine – you’re not really living. If more than 80% of your choices are healthy ones – then you’ll maintain your weight loss.

Education is also key. And I still research so I can have what I crave once in awhile, but do minimal damage. I love pancakes and French toast, but the 2,494 calories in Cheesecake Factory’s French toast with a side of bacon isn’t worth gaining almost a pound over! Instead I’d choose Perkins platter of 3 pancakes for 423 calories plus an extra 200 calories for syrup. I mean 623 calories for breakfast is still steep – but it’s no comparison to 2,494! If you’re smart you can have your pancakes and your weight loss, too.

You used to be a smoker but you quit! Congratulations!  Can you share some about that experience?  How did you quit?

Thanks! Yes, I smoked for 14 years. I told myself that I’d quit smoking by age 30. It seemed to me that if I was still smoking at that age, then I’d be a life-long smoker. And the thought of dealing with lung cancer or emphysema was frightening to me. Well, 30 came and went. All of a sudden, I was 32. I knew I had to do something.

I’d tried cutting down before, but that hadn’t worked. Meanwhile, I was pursuing my master’s degree in counseling and psychology. I was learning valuable tools and about how powerful our thought-processes are. I also learned that doing the same thing over and over and expecting different results is the definition of insanity. I harnessed my power and quit cold turkey by changing my thought process from “I can’t imagine not smoking” and “smoking just one won’t hurt” to giving myself no option. I literally stopped smoking by telling myself it wasn’t a choice. There was no “if” involved. If you leave that door open, sooner or later, you’ll walk through it. People might think I’m over simplifying when they ask me how I quit and I say “I stopped buying cigarettes.” But really, it’s as simple as choosing not to buy them, not putting them between your fingers and not lighting them up.

I’ve been a non-smoker for five years now. The biggest key to overcoming a bad habit is believing that you can. If I had believed the hype about it being impossible to quit (which is really saying I’m not strong enough to quit) then I wouldn’t have been able to do any of what I’ve done. Another key to success is not believing that because you’ve tried something a few times – like weight loss or quitting a habit – and haven’t been successful that it means you’ve failed. It just means you haven’t found what works for you. One of my favorite quotes is “I haven’t failed, I found 10,000 ways that don’t work” by Thomas Edison.

You have already achieved so many goals!  What are your current goals? Any goal setting advice?

My new goal is to take what I’ve learned to help others create the life they want. I’m combining my backgrounds in journalism and psychology to write a book on attaining happiness. I feel like I have secrets to share!

Goal setting advice – now that’s a big question! I actually did a five-part series on Achieving Unrealistic Dreams because during my journey to redesign my life, people told me it was unrealistic. I personally believe that if you can dream it, you can do it. The only person that limits you, is you!

Is her optimism not contagious!!!

Jennifer, thank you so much for sharing your story.  You are most definitely a Girl Hero!

If you haven’t checked out Jennifer’s blog yet.  Go now! It is chock full of encouragement and motivation!  I especially love her 5 Step series documenting her weight loss.

Hugs and High Fives,
Jenn

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Like a lot of you, Friday night I watched Jamie Oliver’s Food Revolution.   (If you didn’t see it you can watch it online at ABC.)  I very much like his philosophy. It’s simple and doable for everyone.  He also gets points for not being pretentious.

I’ll spare you my rambling thoughts about the FDA guidelines for schools, the Jack in the Box commercial that aired (do they still “air” when you are watching shows online) during one the the commercials breaks, and the melodrama that is reality tv.

Instead of pointing the finger at the people of Huntington, West Virginia.  I’ll point the finger at myself.

I can do more.

Starting at home.

I realized for all my talking (and screaming, and guilt tripping, and the rest we won’t mention) about healthy real food, I’m not giving my kids many practical skills as to how to gather their own worms.  When they fly away from this nest of ours I want them to be able to collect more than gummy worms.  (I don’t think this worm analogy is working well in reference to my human children.)  I know the chances of them taking flight straight for the farmer’s market may be slim but why not try to increase the odds?

I want to teach my kids how to cook.  I teach my kids history and math why am I not teaching them something as basic and, I dare I say, more important?  So we started with something small and something we all like, French toast. (You really didn’t think I’d start with a spinach eggwhite omelette, did ya?)

I didn’t need Jamie Oliver to point out the sad state of American health but I did need the reminder that big changes start small.  It starts with a 9 year old, some bread, some butter, some eggs, and a big smile.

Giveaway Winner!!!!

The Oxygenfit Body Plan Kit goes to commenter number 111.

Congratulations to Jessie From Tasty Fare, Pretty Ware.  Jessie, please email me with your address!!!

Hugs and High Fives,
Jenn

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Today is Dr. Suess’ birthday so I got the BRILLIANT and FUN idea to surprise my kids with green eggs and french toast (we try not to eat pork) for dinner.

Who doesn’t love breakfast for dinner!

Green eggs and additives.

I skipped around my kitchen imagining shrieks of glee when the boys walked in to the kitchen and saw…

“What a fun mom!” I thought proudly anticipating their smiles.

Instead I got this…

…before he turned around and walked out as if I had made green eggs and sauerkraut.

(Note: I did not dress him.  He was being a Jedi.)

I don’t have a picture but my 9 year old was even less impressed.

I thought it would be fun to read Green Eggs and Ham during dinner.

They thought it was about as exciting as reading the closing stats of the S&P 500.

Yawn.

Seriously mom.

I guess I was about 3 years too late on this one.

But then…

Daddy used the scary man silly voice….

(Watch out for the lazer-eyed kitty.)

Ah ha!!! There are the smiles I was hoping for!

I’ll say goodnight with a quote from my favorite Dr. Seuss Book, Oh the Places You’ll Go–
“Today is your day! Your mountain is waiting. So… get on your way.”

Thanks for the inspriation and smiles Dr. Seuss.  Happy Birthday!!!!

Hugs & High Fives,
Jenn

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Saturday I spent the day at the beach nurturing my latest obsession…kettlebells!  A friend had mentioned she had been reading my blog and wanted to try kettlebells out for herself.  Eager to find someone who wanted to listen to me ramble on about how much fun they are, I offered to help her and her friend out with the basics.  We had a good time and after they left I did my own workout which was…

100 swings
20 snatches (10 right, 10 left)
3x

3 x 5 military presses each side

stretch

Sunday, I spent a good amount of time eating French toast figuring out my weekly workout schedule because I ate too much French toast today my husband and I are officially beginning the second part of the Enter the Kettlebell program in my preparation for the RKC (hopefully) later this year.   I’m excited.  I like plans.  I like kettlebells.  I like (adore) my husband.  It should be good. Fittingly, the second part of the program is called “The RKC Rite of Passage”.  (Sounds a little hardcore for a girl who likes to lay around in flannel pj’s sipping chamomile listening to Bon Iver.)  It consists of LOTS of presses (and optional pull ups), swings, and snatches.  Light, moderate, and heavy refer to the intensity. The class I am taking with Doug Nepodal fits into this program perfectly because it calls for “variety” days where you practice a variety of moves at a low intensity.  I feel fortunate to have a senior RKC instructor  to lead my “practice” days.  My week (for the next few months) is going to look like this.

Monday
Kettlebells Moderate (Presses, Pull Ups, Swings)
Taekwondo
Tuesday
Kettlebells Variety
Wednesday
Sparring  (No strength training)
Thursday
Kettlebells Variety
Taekwondo
Friday
Kettlebells Heavy Intensity (Presses, Pull Ups, Swings)
Saturday
Rest
Sunday
Kettlebells Light (Presses, Pull Ups, Snatches)

It feels really good to have a (flexible) plan written down in a journal ready to go.  My obsessive compulsive side can’t wait to fill in those little spaces with numbers.  While I 100% believe in having a plan, truthfully, I haven’t been practicing what I preach for the last few months.  Without my plan on paper it’s been easier to come up with excuses and skip workouts.

What are your workout plans for the week?

xoxo
j

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The other day my family and I went into a little gelato shop after visiting our alma mater Westmont College.  Over the past year and a half, I’ve learned to deal with these little occurrences without much grief but for some reason this particular trip was different.  The flavors of gelato lined up in the case glimmering under the store lights bringing back summer memories of getting happily lost in scoops of ice cream.  I scanned the flavors.  They had the standards like mint chip (my old favorite), vanilla, and coffee, as well as more exotic flavors, like lemon chiffon, peach, and green apple.  Looking at them, I remembered the rush of pleasure a spoonful would bring.   I thought of the creaminess, the sweetness, the coolness of each bite.  In the moment, I forgot the binges and the horrible feeling of losing control.  It was like breaking up with a boyfriend.  You forget all the reasons why you broke up and only remember the fun times.  This was the first time in many many months that I really missed sugar. I debated if I should get a scoop or not while the smiley faces on the flavor tags seemed to mock my indecisiveness and grief.

In fact I almost cried because I wanted some so bad. Seriously, I had tears in my eyes.

I decided to try a taste of the sugar free (made with splenda) vanilla with fresh blueberries. I ate a bite the size of my finger nail and instantly knew if I ordered it I’d turn down a new road filled with unnecessary potholes.  I don’t need that.  The road I’m on has enough already.  Every trip to the grocery I’d justify  “sugar free” ice cream or end up back were I started driving around the neighborhood stuffing my face with “diabetic” candy.  I don’t want to fight a battle I’ve already won.

Food whose sole purpose lies in being a sweet treat is still a doorway to craziness. Occasionally, putting honey in my tea or a little maple syrup instead of blueberries on my French toast is okay.  So far I haven’t found myself curled up in the fetal position rocking back and forth in my closet licking the inside of a frosting can.  I had to draw a line somewhere to stop the madness.  That line is NO candy, cakes, puddings, ice cream, cookies, doughnuts, ect.  Basically anything with a lot of refined sugar.  Yeah sometimes it really stinks.  REALLY STINKS but so does the life of an addict.

Here is my family at the gelato shop enjoying their ice cream.

I, Killjoy, am watching them while sipping my steamed milk.

Yeah life is hard in America.

xoxo
j

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Sometimes it’s hard to choose to eat healthy.  ESPECIALLY WHEN YOUR HUSBAND MAKES WHITE PANCAKES ON SATURDAY MORNING!!!!!  So to feel like I wasn’t totally being deprived I made this french toast.  It doens’t tastes like WHITE PANCAKES but it is yummy and feels like a treat while still keeping my blood sugar stable and my waist small.

Blueberry French Toast

2 pieces of Ezekiel Bread  (I used the cinnamon raisin one.)
2 egg whites
salt
cinnamon
butter (teeny pat) 

1/2 cup frozen blueberries
1/2 tbs agave nectar
slivered almonds (optional) 

Calories  262  Protein Grams 14, Carbs Grams 55,  Fat Grams 1  (7 grams of fiber)

Put the egg whites in a large bowl and sprinkle with cinnamon and salt.  Melt you little pat of butter in a skillet.  Dip the bread in the eggs and cook on eat side until your bread is all crispy-like.  Put the blueberries and agave in a separate pan and cook until the blueberries juice starts to turn into a sauce like consistency. I smooshed them with a spoon.  Pour the blueberry sauce over your french toast.  I know it doesn’t look that great but it was really good! 

I added 3 egg whites on the side for 12 extra grams of protein (48 extra calories).  Had I had slivered almonds I would have sprinkled a few on top for some healthy fat.

xoxo
j

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