Nutritonal Labels....To read, or not to read? And how?

Nutritional Labels

We have all seen them, and we have all seen the seemingly fit girl at the supermarket in workout shorts and running shoes read them and thought "look at her, counting calories...."

But what came next?  Did you:

a) Look in to your shopping cart and start questioning the nutritional value of your items

b) Vow to start being more food conscious and pay attention to those labels...after this shopping trip (the pre-made lasagna looked too good to put back I'm sure.  BEEN THERE!)

c) Move on without a second thought. 

Honestly, I have done all three of those things.  But I stopped putting off the change when I finally learned what each item on a food label meant, how to read and calculate the labels and what was good for me and my specific body type and goals.

Why are nutritional labels important?

The Journal of Agricultural Economics says that people who read the nutritional labels tend to be slimmer than those who do not, especially among women.

It is important to understand what is really in your food and what you are really eating and feeding to your family. 

Not enough people are paying attention to the nutritional information on their food labels.  According to a study conducted by the University of Minnesota's Health Sciences Department published in the Journal of American Diabetic Association 1/3 of people they always read the calorie counts on the label but in reality only 9% really do.  And only 1% read the other components listed on the label that follow the calorie count (fats, sugars, serving size, carbohydrates, ect.).


Why read the nutritional labels?

All of this information can be very overwhelming but when taught how to read and understand what the information means, it can be a strong factor of change in your health.

If you have specific health concerns like allergies, high blood pressure, diabetes and other health issues, there are specific parts of the nutritional labels that will help you to find what your body needs or does not need more or less of.


How to read a nutritional label?

As with most things the most important information will be at the top.  So start reading from the top of the label and work your way down, focusing most on the information that you read first.

Serving Size

The Serving Size is the base for the entire food label yet it is the most underrated of the information.  If there are multiple servings in a bag multiply ALL of the factors by the number of servings. 

For Example:

The Serving Size for Cheerios is 1 cup with each serving containing 100 calories (without milk), 2g. total fat, 190mg of sodium and 3g. of protein.

If you consume 3 serving of Cherrios you will multiply all of these figures by 3.

100 calories x 3 = 300 calories

2g. total fat x 3 = 6g. total fat

190mg. sodium x 3 = 570mg. sodium

3g. protein x 3 = 9g. protein

Calories (and calories from fat)

When looking at the calories on a food label pay very close attention to the range the figure lands in...

40 calories = low calorie food

100 calories = moderate calorie food

400 calories = high colorie food

(Figures from the American Heart Association)

Factors for your daily consumption of calories are age, weight, gender and activity level.  All food labels are based on a 2000 calorie diet.  Your diet may be significantly less than that.  Be sure to calculate your reccomended daily caloric intake by using tools such as the Calorie Calculator from the Mayo Clinic or by consulting with your physician.

Skip the calories from fat, base any nutritional decision on the dense nutritional information following calories and calories from fat on the food label.

Fat (Trans, Saturated and Total fats)

Contrary to most beliefs' there are good fats that are necessary in a daily diet.  Think Heart-Healthy monosaturated and polysaturated fats that are found in fatty fish.

Due to the differences in healthy and unhealthy fats do not stress over the total fats line, focus on the amount of saturated fats are in the food and try to keep that number as low as posisble.  These saturated fats raise cholesterol levels and increase the risk for heart disease and stroke.

The American Heart Association reccommends limiting the total saturated fats to 7% of total daily value which comes to 16 grams in a 2000 calorie diet.

Use the 5-20 rule:

5% daily value is low          in between is moderate

20% daily value is high

Aim for 5% daily vaule of nutrients that you do not want in your body. Aim for 20% daily value of nutriets that you do want in your body.  

According to Mayo Clinic Trans Fats are the big bad boys of fats, they fats raise LDL (bad cholesterol) and lower HDL (good cholesterol).  

The Mayo Clinic also says that a label can say 0 trans fat and still contain .49g or less of trans fats.  More than one serving can lead to more than the recommended daily value limits. When you see "partially hydrogenated" know there is trans fat in the food.

Cholesterol 
Saturated fats are linked to your body's cholesterol level not cholesterol levels in food.  Pay more attention to the amount of saturated fat than the amount of cholesterol. 

In saying that, it is still important to keep your cholesterol low.  Keep in mind the effect that trans fats have on cholesterol levels, don't raise the LDL levels and keep a healthy HDL level.

Cholesterol is only found in animal products and animal byproducts.  Watch out for non-animal products that claim to be "cholesterol free" it's an empty claim.

Sodium
Recommended sodium intake is 2,300mg.  The average sodium intake among Americans is 3,436mg, that's more than 1,000mg  over the reccomended amount.  (CDC)

Do not overlook the sodium levels!  It is easy to skip over the amount of sodium and focus on calories and fat but the sodium can be really high in seemingly healthy foods.

The general population can use the 5-20 rule to determine the amount of sodium they should consume.  There are special populations that should not consume more than 1,500mg of sodium:

• ages 51+
• African Americans
• high blood pressure patients
• diabetics 
• chronic kidney disease patients

Total Carbs

Complex carbohydrates (whole grains) are healthier than refined or simple carbohydrates.

Carbohydrates raise blood glucose levels--diabetics need to watch their carbohydrate intake.

Fiber

Importance: maintaining intestinal regularity and bowl health.

The USDA recommends 14 grams of fiber for every 1,000 calories per day.  

Again, follow the 5-20 rule to help determine recommended daily fiber intake.

Here is a list of fiber rich foods.

Sugar

There is no recommended daily amount for sugar listed on food labels (FDA).  The American Heart Association recommends keeping added sugar consumption to 6tsp a day for women and 9tsp for men.  However the average American consumes 22tsp of sugar daily.

          Do the Math

  Each tsp of sugar is 4g. making the recommended amount for women 24g and for men 36g.  (WebMD)

Natural Sugars can be found in fruits, milk and other dairy products.  Products that have added sugar might not say sugar on the ingredients, look deeper in to the ingredients for key words like high fructose corn syrup, maltose or dextrose which are all different forms of added sugar. Here are common sugar disguises.

Protein

The CDC recommends 35% daily calories should be protein.  46g for women and 56g for men.  It can be hard to know exactly how much protein is in a food because the FDA does not require the amount on the nutritional label.  

Meat is not the only source of protein while it is the most well known.  Here is a list of meat-free sources of protein.

Vitamins

Again use the 5-20 rule, aim for 20% for foods with Vitamin A, C, Calcium and Iron which make them a high source of that nutrient.

Vitamins are only expressed in percent daily value of nutritional labels try to get each one to add up to 100%.  For example, if you are watching your calcium intake you can calculate the amount to mg by adding 0 to the percent of daily value.    15% of daily value of calcium = 150mg of calcium.

Typically we do not have shortages in Vitamin B such as riboflavin and thiamin.  You don't have to worry about these as much unless you have been told by a physician that you are deficient in these nutrients.

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Reading and understanding the nutritional labels on the foods that you are consuming is a great start to taking your health and nutrition in to you own hands.  Pay attention to the numbers! To see the numbers on the scale and measurements get smaller, pay attention and take the time to read, evaluate and compare your food options based largely on your food's labels.

Clean Egg Whites & Mushroom Scramble

This has become one of my favorite go to meals for breakfast because it is so easy to make and so good!

2-3 egg whites
1/4 cup mushrooms, chopped
1/4 cup onions, chopped

I like to separate my own eggs but buying egg whites is just fine.

 

Scramble the egg whites and add them to the pan over med-low heat.

Add the mushrooms and onions. (I add them after the eggs because it stops me from using butter or oil as a non stick component)

Continue to scramble the egg, mushroom and onion mix.

When egg is completely cooked. Remove the mixture from the heat.

Pair with Ezekiel toast and hummus.

Enjoy!

How much SHOULD you weigh?

Women now a days are rarely happy with what they see in the mirror.  This is in large part due to what they think is expected of the appearance of their bodies because of what is seen in magazines and on television, even from our childhood friend Barbie who we all at one time aspired to look like.  Unfortunately these images are false advertisement.  What is seen today as "beautiful" is not necessarily healthy, women today need to know what their bodies should look like to be HEALTHY.  Healthy is not Barbie.

• Start by knowing your BMI.  

BMI is Body Mass Index and is a ratio between weight and height.  It is a standard tool to approximately measure your body fat. 

There are many websites that can help you calculate your BMI just by entering your information. But just in case here are the steps to calculate it by hand:

1.Weigh yourself.
2. Measure your height.
3. Do the math.

             BMI=             weight in pounds                x 703
                       (height in inches)x(height in inches)

• Now you have to decide whether or not your BMI is in a healthy range.

-A BMI of less than 18 is considered underweight.
-A BMI of less than 18.5 is considered thin for your height.
-A BMI between 18.6-24.9 is considered to be a healthy weight.
-A BMI between 25-29.9 is considered to be overweight for your height.
-A BMI 30 or over is considered to be obese.

Another great way to look at your health is to know the appropriate weight for your height.

Use tools such as these to find your healthy weight and focus on getting HEALTHY.  Starting with a healthy body will help you on your FITNESS journey as well.  And remember Shakeology is the Healthiest Meal of the Day and will help you hit that healthy, fit weight in a HEALTHY way!

 http://myshakeology.com/esuite/home/AshleighS

 http://www.teambeachbody.com/AshleighS

Pillow Talk

We've all seen the posts on social networks by those fitness junkies talking about their workouts at 4:30 in the morning and pics of their healthy foods every couple hours.  Might seem annoying until you see their profile picture and you know they are doing something right.  Why can't we stay up late, sleep in and still get in a good workout and eat right?  How important is your daily clock?

Timing is the secret to weight loss and living a healthy lifestyle.  Our body's natural eat-and-sleep clocks have been confused by the excessive amount of artificial light we are around at night and the endless food cues we see daily. This causes hunger hormones to run rapid through the body making us more prone to cravings, resulting in the munchies.

Resetting your natural clock and focusing on when it is appropriate for your body to sleep and eat will help you get rid of those munchies and those few extra pounds your current cycle is holding you back from losing.

Here is an hour-by-hour schedule to help reset your body's natural clock.

6:00am-8:00am: Jump Up!
Start your day by getting active.  In the first 30 minutes of waking start exercising.  Get outside!  The natural sunlight helps the body reset itself to a healthy cycle.

6:55am-8:55am: H2O
Each day you should drink 8 glasses of water, start early and make drinking water a habit that you continue throughout the entire day.  Adding some lemon juice to a warm glass of water in the morning jump starts your metabolism and acts as a natural energizer helping wake you up on those groggy mornings.

7:00am-9:00am: Breakfast
When you wake up the "feed me" hormone, ghrelin, made in your stomach is awaken as well.  If you ignore ghrelin and do not eat your stomach will continue to produce this "feed me" hormone causing cravings throughout the day.  Suppress the effect of ghrelin by eating a mixture of complex carbohydrates and protein within an hour after you wake up.  (Try eggs and whole wheat toast or Ezekiel bread)

10:00am-11:00am: Mid-morning snack
The stomach begins to produce ghrelin again about two hours before lunch.  Turn off the production again by snacking on more carbohydrates and protein.  (Try Greek yogurt with berries.)

12:00pm-1:00pm: Lunch
Your body produces another hunger hormone around lunchtime that makes you crave fat, galanin.  But instead of feeding the beast with dietary fat, which will make cause your body to produce more galanin, eat more complex carbohydrates and protein. (Try a spicy grilled chicken wrap in a whole wheat tortilla with spicy hummus and black beans.)

2:00pm-3:30pm: Afternoon snack/nap
This is a good time to have a small snack, 10 almonds or cashews or maybe a cheese-stick.  This is to keep your metabolism at the continuous speed you have kept up so far throughout the morning.  If you are low on energy and feel like you need a nap, this is the best time to catch a quick power nap, only 15-20 minutes of zzz's is all you need to get some more energy.  Don't oversleep!  You will wake up groggy and it can affect your ability to fall asleep at night.  This is also your last chance for caffeine.  Drinking caffeine after 4:00pm can disturb your natural body rhythm, or circadian rhythm, and make it hard to fall asleep at night.

4:00pm-8:00pm: Workout
This is the optimum time for strength training and any additional cardio.  Your body is primed and ready for your peak performance due to your body being at its highest temperature of the day. Grab your weights and enjoy the extra 22% more muscle you have the chance to build at this time of the day than if you would have done weight training in the morning.

5:00pm-7:00pm: Dinnertime
To make sure you do not wake up in the middle of the night with the munchies eat some healthy fats, flaxseed or fish oil with your dinner (give some avocado a try).  Also, this is last call for alcohol.  If you want a glass of wine with your meal drink it now, any later and alcohol can delay REM sleep (or dream sleep) and can cause you to wake up frequently during the night.

8:00pm-9:00pm: Late night snack
This is the last little meal of your day.  Grab a carbohydrate-based snack to kick start your body's production of the hormone tryptophan.  Tryptophan aids in the brain's production of serotonin triggering your body to make melatonin, the sleep hormone.

9:00pm-10:30pm: Calm down
Give up the electronics, including the television.  The blue spectrum of light emitted by a television is even more disruptive to sleep than a regular light bulb.  Start relaxing.  Read a book or take a hot bath with dim lighting to help you fall asleep immediately when you climb in to bed.

9:30pm-11:30pm: Sleep
Climb in bed at the same time each night and wake up at the same time every morning.  Make it a HABIT.  Even on weekends, stay CONSISTENT.  Doing so will help you to fall asleep faster over time.

It takes 21 to make something a habit.  While it shouldn't take that long for you to feel the effects of a normal sleep and dieting schedule give it the time.  Stay FOCUSED and COMMITTED to doing whatever it takes to get the body of your dreams.


http://www.teambeachbody.com/AshleighS

Inspiration at its finest

Everyone has a story and it is about time I share mine.  I have been living in California for just shy of seven weeks now with less than a month before the move back to Arkansas.  This time has hands down been the most life-changing seven weeks of my life.  My entire West Coast experience can be summed up in one word: Inspiration. I have been inspired to live up to my greatest potential and beyond and to help others do the same.  My biggest inspiration would be the lady who first inspired me back in February, Kati. 

It was total serendipity how we met in the first place.  I was at an all time low emotionally, mentally and physically.  A couple friends of mine had recommended trying Ab Ripper X (from P90X) to help build my confidence physically.  Like so many others I was a skeptic and was not going to spend the money to buy the P90X program so I turned to YouTube.  Problem was, I couldn't connect with all of the buffed up manly men who were doing the workout so I edited my search to find a female doing the workout.  BAM!  It was the greatest google search of my life.  After doing the workout with the YouTube video a few times I wanted to find more workout videos by the same girl.  So I emailed her at the address listed on the site and started following her blog.  She invited me to join her on her journey by encouraging me to join her challenge group.  Skeptical again, but I did.  I ordered a Beachbody program, Shakeology, committed to the challenge and in return changed my life. 

Since first joining her challenge group in February Kati and I have become the best of friends and she has inspired me to help and encourage others, to pay it forward.  So I became a Beachbody coach!  I have many goals for my next year but the most important one is to make a difference in at least one person's life the way Kati has made a difference in mine. 

While my time here in Southern California is not yet over I have already started to reflect on how I have changed.  Since surrounding myself with Kati, her boyfriend and fellow Beachbody coach, Jay; and others that I have met through the two both online and at Beachbody Super Saturday and Fit Club, I have climbed out of my slump and become stronger, healthier, more fit and most importantly more confident.  The inspiration and advice I have gotten from these fabulous friends truly proves that when you surround yourself with amazing people they lift you up to be amazing with them.  Big thanks to both of you!  Love y'all!

I joined Kati and Jay for Fit Club at the Beachbody Headquarters in Santa Monica almost 2 weeks ago and I am so ready to go back! The workout for the night was Body Beast Build: Legs. While most might think Body Beast is just for men, we girls proved that we can be beasts too!

I have looked at this picture several times since that night and every time I see it the fire within me is reignited and I am ready to keep pushing and striving to reach my highest potential and help others reach theirs too!

As I said before I was so skeptical of every aspect of this process from the initial workout programs to becoming a coach.  But once I stopped doubting myself and made the COMMITMENT to push through the journey trusting those encouraging me I began to see the MAGIC! 

If you want to see the magic and join me on my journey like I did Kati, comment below or shoot me an email.  I'm not saying it will be easy, not a day of my journey has been, but I promise if you make the commitment it will be WORTH IT!

Clean Breakfast Sandwiches

 

Everyone has to admit that they have broken down and gone to a breakfast sandwich for the quick morning fix.  Most go through a fast-food drive thru or to their freezer to get their breakfast sandwich, but those processed and preserved sandwiches all come with an excessive amount of calories, sodium and sugars.

Take a look at the ever common McDonald's Bacon, Egg & Cheese McGriddle: 420 calories (160 calories from fat), 1110mg. sodium and 15g. of sugar. 

No worries, I have an easy, quick-grab breakfast sandwich that won't be adding hours to your treadmill run.

Egg & Spinach Breakfast Sandwich

Ingredients:
6 eggs, beaten
2 cups baby spinach leaves
Ezekiel brand sprouted English muffins
1 cup mozzarella cheese, shredded

Pre-heat over to 350 degrees.

Start by greasing your muffin tin with non-stick cooking spray or a THIN layer of butter. Evenly disperse baby spinach leaves in the muffin cups.

Pour the beaten eggs evenly over the spinach. Each muffin cup should be about 3/4 full (roughly one egg per cup).

Bake at 350 degrees for 25 minutes or until egg is completely cooked.

Toast the Ezekiel English muffins. Sprinkle 1/8 cup mozzarella cheese on the "bottom bun" of your English muffin. Place egg and spinach party on top of the cheese, add "top bun" and squish!

Makes 6 breakfast sandwiches.

I like storing my egg and spinach patties in the refrigerator or freezer depending on when I plan on eating them. Then, in the mornings I just thaw, warm up the patty, toast my Ezekiel muffins and assemble the sandwich ready to eat. However, if you are short on time in the mornings and want to just grab-and-go then wrap the assembled breakfast sandwich in foil and freeze. Pop in the microwave for 5 minutes while you finish getting ready for your day and you're ready to walk out the door with a quick, healthy breakfast.

Clean Cauliflower Pizza Crust

Finally I am posting this cauliflower crust recipe for a healthy, clean pizza!  With the help of my aunt I swear half of Southern California has been waiting for me to post this recipe, so here it is folks!

Ingredients Needed:
1 c. cooked, riced cauliflower
1 c. shredded, low-fat, mozzarella cheese
1 beaten egg
1 tsp. oregano
1/2 tsp. crushed or minced garlic
1/2 tsp. garlic salt (optional)
olive oil (optional)
low-sodium or natural pizza sauce
*pizza toppings of choice (pre-cooked)

How to:
Pre-heat oven to 450 degrees.

"Rice" the cauliflower by taking 1 large head of cauliflower (sans stems and leaves) and chop florets in to chunks.  Pulse cauliflower chunks in food processor until it looks like grain.  Do not over pulse and puree the cauliflower.  (If a food processor is not available grate the cauliflower using a cheese grater.)  In a microwave-safe bowl, cook the cauliflower in the microwave for 8-9 minutes (if not using the whole head of cauliflower only cook needed cauliflower for 3:30-4 minutes per cup).  Do not add water, cauliflower naturally releases moisture when heated and is enough to cook itself. 

A single head can make approximately 3 cups of riced cauliflower.  Store unused cooked cauliflower in the refrigerator for up to a week.  If you only cook what you need, the uncooked riced cauliflower can be frozen until you are ready to make another pizza.

To make the crust combine: 1 cup riced cauliflower, 1 cup mozzarella cheese and the beater egg, and stir.  Add oregano, garlic and any other desired spices and continue to stir. 

Transfer the mixture to a cookie sheet that has been sprayed with a no-stick cooking spray.  (I like to use parchment paper on my cookie sheet or use a pizza stone.)  Using your hands, pat your "dough" into a 9 inch round.  If desired, brush olive oil over the uncooked crust to increase browning.

Bake for 15 minutes.

After removing from the oven add a thin layer of the pizza sauce and additional mozzarella cheese.  Add desired pre-cooked toppings (I like turkey pepperoni, yellow bell peppers, mushrooms and other veggies).

Place under a broiler on high until cheese is melted (approximately 3-4 minutes).  Since I don't have a broiler I just pop the pizza back in the oven for 2-3 minutes.  This second trip to the oven I place the pizza directly on the oven rack, this also makes the crust a little more crispy.

Try it out and let me know how you liked your clean pizza with a comment below!

To see the original recipe check out katiheifner.blogspot.com.

Why Wheatgrass?

Due to an Instagram and Facebook photo I added yesterday I have gotten a lot of inquiries about wheatgrass and taking shots of wheatgrass juice.  So, being the curious soul that I am I went to work researching the benefits of wheatgrass shots.

What is a wheatgrass shot?

Wheatgrass shots are concentrated juices from young, tender shoots of the wheat plant.  The grass is cut before the wheat berry forms, making it okay for some people with wheat allergies to take wheatgrass shots in small doses.  Its liquid form leads to maximum absorption quickly to the bloodstream.  A single ounce is the equivalent to approximately 2.5 pounds of vegetables in recommended doses of 2-4 onces twice daily. 

A wheatgrass shot is deep green in color because of it's high concentration of chlorophyll, the pigment that makes plants green.  Wheatgrass is filled with enzymes, amino acids and minerals such as:
· 20% of the recommended daily intake of Iron
· 70% of the recommended daily intake of Vitamin A
· Beta carotene
· Calcium
· Magnesium
· Phosphorus
· Potassium
· Protein
· Vitamins E, C and B12

What are the benefits of wheatgrass?
Wheatgrass highly affects the digestive system. It improves digestion and metabolism, promotes regularity and helps fight constipation. Wheatgrass also is a natural energizer and helps to reduce fatigue. It can calm the nervous system and boost the immune system. In some cases, a wheatgrass shot has been known to work as an appetite suppressant because it is loaded with essential nutrients and can be filling.

How does a wheatgrass shot taste?
The taste of a wheatgrass shot has been described as tasting of freshly cut grass with a hint of asparagus. In my opinion the flavor was similar to that of a fresh snap pea or green bean. If you are worried about the taste try taking a wheatgrass shot with a slice or orange. The sweetness of the fruit is opposite of the grassy flavor of the wheatgrass and its acidity brings quick relief to the slight bitterness of the shot.

1oz. Wheatgrass shot from Jamba Juice

Take Me Out To the Ballgame

This weekend felt like my first real west coast weekend and like I am on my way to being a true Californian (but still keeping my strong Arkansas roots of course). 

Friday I had a wonderful time with Kati and Jay at the Dodgers vs. Mets game.  While it was a shame the home team did not win, "Take Me Out To the Ballgame" was still a blast and the post-game fireworks were a beautiful wrap to the night.  The game however definitely led to a cheat meal, gotta have a Dodger Dog (don't worry, it was all beef) but today there was a quick U-Turn to get back on the healthy track! 

After being welcomed and so well taken care of at Casa de la Kati Saturday morning we went to Super Saturday at Beachbody Corporate Headquaters.  It was so inspiring and educational!  It was great seeing the Beachbody home where the magic begins. I am ready to jump in to my business and take what I have learned to help others on their journey to their happiest and healthiest lives.  I can not wait to get started!

Kati & I in front of the Shakeology wall! Try eating all this one a day!

Saturday afternoon we did some exploring in the Santa Monica 3rd Street Promenade and we got way more than we bargained for.  We not only explored but we were unexpectedly entertained! 

This is NSK and Nugget from America's Best Dance Crew's the Ringmasters.  It was a fabulous performance and we had a great time watching!  These kids are so talented!

Our next entertainer was definitely a comedian, but more importantly he was an amazing athlete.  He really interacted with his audience and had every one in the street laughing.  This is The Candyman Eric Nash, a man of many talents and a stuntman from a few films you might have heard of including the most recent to hit the big silver screen, The Avengers. 

After a quick lunch Kati and Jay introduced me to one of the best parts of Santa Monica, the beach.  It was gorgeous!  I had been before a few years ago but I appreciated the refresher! In one direction we had the busy, glowing lights of the famous Santa Monica Pier and in the other direction the picturesque Malibu coastline.

 I could get used to this!

21 days...

It's been 21 days since I left Arkansas to start a new life on the West Coast.  That's 3 weeks since I left the only home I have known for all of my 22 years.  I left behind all of the family that has been there for me through thick and thin, kids that I have become more of a friend to than a nanny and my best friend.  Leaving the comfortable bubble of my bible-belt, Southern home in Northwest Arkansas to find my self in the fast-paced, hustle and bustle world of Southern California was one of the hardest decisions I have ever made.  But so far, I am proud to say that it has been the best decision I have ever made. 

I have put on my big girl pants and driven 1,586 miles to learn to "do me."  My life since graduating high school has been defined by someone else.  I have made every decision based on how it would affect that person in that moment not how it would affect myself in the long run.  That is changing.  I am learning to focus on myself and just "do me."

Quick back track to the trip from the 479 to the 714:

I left the Northwest Arkansas area at noon on June 9.  Said my good-byes to all of my loved ones, packed up my cute little soccer mom car and hit the road.  A quick stop at the Tulsa airport to pick up my aunt and traveling partner, Brenda, who I am living with for the time being in SoCal.  We drove until New Mexico, caught some quick zzz's at a Motel 6 and woke up to drive on. 

Crossing the Arizona state-line the morning of June 10 (Happy Birthday Momma!)

The University of Phoenix Stadium in Phoenix, AZ.

We drove through the beautiful Sedona, AZ and stopped in Phoenix to have dinner with my Grandma.  After refueling both ourselves and the truck and making a quick stop at the home of Mr. Larry Fitzgerald, I mean the Arizona Cardinals, we were back on I10 and heading for my new beginning.  

Beautiful Red Rocks in Sedona, AZ

Safely and with only one speeding ticket we crossed the California border.  We made a quick stop at the 43rd casino that we had passed on the trip and pulled in the driveway of my Brea, NorthHills home at 2am on Monday morning.  So finally, after roughly 36 hours and 2 timezones later, I was ready to get a good nights sleep and in the morning explore this new world that is Southern California.  

These first 21 days have been full of exploring So Cal and getting a feel for my new surroundings.  I can't say that they have been the most productive of days but they have most definitely been entertaining.  My first day on my own I set out to explore the Brea area, specifically downtown where I would be spending a lot of time day-to-day.  Just my luck it was Tuesday and the streets were shut down for the Brea's farmers market!  Loved all of the fresh fruits and vegetables and there were the nicest people!  Just for future reference, the fresh Hummus is to die for!  The strawberries are so sweet you can smell them clear down the street!  Definitely something that I will be taking advantage of every Tuesday.

             

            

Most of my time thus far has been spent checking out the Orange County, Los Angeles and Malibu areas.  Doing a little shopping here, sightseeing there, and looking for a little side job.  But my main focus was still to "do me" and take time to step back from the bubble I have lived in to see what impact I can have on myself and others.  I want to focus on my health and fitness starting with clean eating and exercise.  The end goal being that my journey to a better me will be seen by others and they will fall in stride.  

My first opportunity to do so was when my aunt allowed me to rid her refrigerator and pantry of all unhealthy and processed foods.  If it's not there, it wont be eaten.  So roughly three hours later the kitchen was completely clear of the bad stuff and was officially ready to house fresh, clean foods.  The first clean dinner was pizza made with a cauliflower crust (recipe to follow soon courtesy of Kati Heifner).  The pizza was a hit and will be making many future appearances. 

Recipe coming soon.

Also, thanks to Ms. Heifner, I was able to make these quick and easy breakfast sandwiches that have been perfect to just grab and go in the mornings. 

Recipe coming soon.

Now on to more current times:

I have finally had the chance to meet and spend time with the fabulous lady who initially sparked my interest in changing my lifestyle and learning to focus on me, the wonderful Kati Heifner.  She has inspired me to set goals for myself based on my needs and wants not what others want for me.  Since basically the beginning of the year Kati and I have communicated via social media and telephone.  The fire she has lit in my heart to be the best woman I can be (*Oprah*) has inspired me to do the same with others around me.  

Wednesday afternoon I made the trip out to Santa Monica to meet Kati and her boyfriend Jay.  They welcomed me with open arms and a hill full of stairs.  We got right to work.  They introduced me to the landmark that is the Santa Monica Stairs.  Approximately 175-180 steps (hard for the clumsy as such as I to count and focus on not falling) of intensity.  Upon first look I did not think they would be such a big deal, half way up my first set and the stairs had proven me wrong.  Used for training by NFL runningbacks and soccer moms alike, the Santa Monica Stairs were the exact opposite of what I was expecting.  There were so many people working out, stretching before a set, cooling off after many.  There is even an honor system water cooler.  It is unlike anything I have ever seen before and definitely not something we have back home.  And yes, my legs are still feeling the burn.

Kati and I at the bottom of our first set.

I am already so thankful Kati and Jay are in my life.  They are going to be great mentors and friends as I start this new journey. Honestly, without Kati's encouragement and inspiration I probably would have not made the move out here to begin with, so for that I am already eternally grateful!  

This is just a quick run down of who I am now and a brief look at my plans and goals for the future.  Who I want to become I am not 100% sure, but for the first time I know who I am.