A New Approach to Weight Loss Resolutions

It's a new year, a new start, and as bitterly cold as it is outside, putting the Christmas decorations away is a harsh reminder that spring and summer are just three months away. Cue me standing in front of the mirror, groaning at the amount of work it's going to take to get my bikini body back.
The post-holiday thoughts running through my head are usually, "Crap, I really shouldn't have eaten so much cheese. Curse you, cheese! And all the wine. I drank too much wine. My pants are tight. I regret that fifth cookie. I don't even want to look at my butt right now."
But then I thought about my nieces and had to stop these thoughts dead in their tracks. While I've always struggled with the way I'm built, I don't want to set that example for them. My mother was anorexic as a teenager, and she still struggles with her food anxiety today. As much as she's emphasized the consequences of her disorder, I've still inherited the obsessive, intrusive thoughts that come with my anxiety. It's not healthy, and I hate that it has power over me. If I'm going to help the next generation or young women have a healthier body image, I have to start with myself.
I deserve to treat myself better. I've always been a believer that I shouldn't sacrifice joy and socialization in my life in order to maintain a perfect body, so it's time to cut myself a little slack. I'm a human, I have cellulite, and I probably won't ever achieve the perfect thigh gap. But who cares? I don't notice if anybody else around me is a size 0 or 12. Instead, I care about what kind of people they are. I value kindness, a sense of humor, intelligence, loyalty, and empathy so much more than I value their waist measurements. I need to be less of a perfectionist and treat myself the same way.

In honor of starting a year of new experiences, I think it's only fitting to start with myself. Instead of focusing on a physique goal, I'm going to focus on my fitness goals. I'm going to think more about how I feel, and less about whether or not my thighs touch. I refuse to regret my holiday feasting. That cheese was delicious. The wine was a celebration of my family's happiness. And most importantly, I am the same strong, smart, confident, capable woman regardless of whether or not I'm five pounds heavier or lighter.

Maybe you struggle with the same issues I do. If so, make these resolutions with me instead of focusing on losing weight:

1. I will take pride in my body
Instead of picking at my flaws when I look in the mirror, I'm going to pick out five things I like about my body every day.

2. I will love who I am
I will set personal goals and reach them. I will highly invest in myself as a professional, capitalize on my strengths, and work on my weaknesses. I will deepen my spiritual identity.

3. I will focus on what my body can do
Working out is my therapy. When I'm covered in sweat, struggling on the last few reps, pushing myself as hard as I can, I'm not listening to that inner demon. I'm focusing on how I feel. And when I finish a tough workout, I feel like a complete badass. It doesn't matter if I have the thinnest thighs at the gym. Mine just squatted two plates. It's empowering to discover what your body is capable of, and when you get hooked on that feeling, you'll naturally want to fuel your body the right way to reach new fitness goals.

I'll never forget how accomplished and proud I felt after completing my first half-marathon

Healthy doesn't mean bland! Gotta love sweet potatoes!

4. I will follow the 80/20 rule
80% of the time, I will eat well for optimal nutrition and energy. I'll eat plenty of fruits and veggies. I won't count calories. I'll listen to my body and drink plenty of water.
The other 20% of the time I'll indulge in chocolate, alcohol, too many carbs, and Chinese takeout. You only live once, and I refuse to give up my 3am Rice Cafe runs. Let yourself enjoy the occasional McDonald's small fries. They're totally worth the heartburn.

5. I will try a new form of exercise
In the grand scheme of sports and exercise, I really haven't tried a lot; but there are so many workouts I want to attempt: crossfit, jujitsu, a triathlon, hot yoga... I could go on for ages. Try a new form of exercise because it's a new challenge; don't worry about how many calories you're burning.

6. I will build up those around me
While I try to compliment, encourage, and help people when I notice something, I will always have room for improvement in this area. This year, I'm going to look for ways to better help and encourage. When you do something good for others, you feel better about yourself, and it puts what's really important into perspective.

7. I will surround myself with supportive people
I'm so lucky to have friends and family I can talk to about my anxieties, so I'm going to focus on reaching out to them when I am struggling with my body image. Sometimes all you need is a good friend to help you find equilibrium again.

Here's to a happier, healthier you this year! You're fabulous; don't forget to feel like it!

Skinny Falafel Pitas

Happy New Year, everyone!

Finished 2013 with a bang at Zedd's NYE concert

2013 was an incredible year filled with new friends, travel, and a lot of clinical hours. It's a bittersweet ending, but I'm so excited to see what 2014 has in store. I'm graduating in May, getting married in June, taking my board exam to be an RN, moving to Chicago, and hunting for a new job. My fiancé Matt and I will be ending two years of long distance and moving in together. It's a lot to take in. While I had many new experiences last year, my goal for this year is to try as many new things as possible, and capitalize on every lesson learned.
I've started my Year of Novelty by making two new healthy vegetarian recipes on the fly. Last night Matt and I tried my remix of  Paula Deen's Veggie Chili (I added poblano and caramelized fresh onions).
Tonight I tried my hand at these falafel patties. I've baked falafel balls in the past, but I wanted to use the oven to roast some veggies. I decided to see how the falafel would turn out if I prepared it more like I make a salmon patty instead of smaller balls. 
They held together well before they were cooked, but tended to fall apart a little once I flipped them on the skillet. If you want your patties to hold together better, you might want to try using a little more egg. I actually preferred that they fell apart, since the pieces spread out well in a pita.
The patties were tasty, but the real star of the show was the Tzatziki-inspired sauce. It was the perfect combo of creamy, herby and tangy.

To make the falafel, you'll need:
1 can chickpeas, drained and rinsed
1 egg
1/2 medium onion, finely chopped
1 tbsp ground coriander
1 tbsp ground cumin
1 tsp minced garlic
1 tbsp lemon juice
salt and pepper to taste

Combine all the ingredients, and use a hand mixer or food processor to mix (I prefer the hand mixer because it gives me more control over the consistency). Form patties from the dough, and place on a sprayed or oiled skillet. Cook on medium heat, and flip when the bottom is brown. Continue cooking on the other side until golden brown.

This should be your dough consistency

To make the yogurt sauce, you'll need the following ingredients:

1 6oz container plain greek yogurt (I used Fage 0%)
1 tsp ground coriander

1 tsp ground cumin
1/2 tsp garlic powder
2 tsp lemon juice
1/4 cup finely copped onion
1/3 cup finely chopped cucumber

Stir all ingredients in a bowl until well combined. You could also throw all the ingredients in a food processor, but I'm partial to chunky sauces (and I was too lazy to clean more appliances).

Serve the falafel in a warm pita stuffed with some spinach, cucumber slices, and tomato. Split up the patty and layer the sauce throughout the pita, then top it all with more sauce. Don't be afraid to get a little crazy with the yogurt.

Mmmm, finger lickin' good!

The final product was good enough for even Meat-Loving Matt to give two thumbs up, and completely satisfied my craving for greasy Greek food. Next time you're in the mood for some good falafel, give this recipe a try, and let me know how you liked it! Here's to a fantastic year!

Quick and Easy Tomato Alfredo Spaghetti Squash

Hey everyone! It's been a looooong time since I've had enough free time to make a good post, but since it's Dead Week at Purdue, I've finally been able to catch my breath.
As any other college student will tell you, Dead Week is a time of quick cheap meals, little to no makeup, and maybe the occasional change of clothes. With the stress of classes and finals, nourishing yourself for optimal performance is likely the farthest thing from your mind. However, getting your share of nutrients can have a huge impact on how well you can focus and retain information!
While I've been holed up all day with Pediatrics and Public Health notes, I took some time away from the books to cook something super filling, packed with nutrients, and really delicious: my favorite staple, spaghetti squash!
I know that pretty much all my recipes on here have been about spaghetti squash, but when you're eating healthy on a very tight budget, it's the way to go! At only 70 cents per pound at my local grocery store, it's one of the cheapest vegetables, and does a fantastic job keeping me full for hours. Its versatility can't be beat, either. I've tried it in casseroles, pasta dishes, stir fries, and even as a breakfast boat!

This recipe is a delicious mix of marinara and alfredo, and can be whipped up in about 15 minutes.

Here's what you'll need:
1. 1/2 cooked spaghetti squash
2. 1 can diced tomatoes (I used No Salt Added)
3. 1/3 to 1/2 cup light Alfredo sauce (I used Classico)
4. 3 large handfuls of fresh spinach
5. Salt and pepper to taste
6. 1 tsp minced garlic
7. 1/4 cup diced onion
8. Basil, oregano, and thyme to taste (I used about 1tsp each)
9. 1 tbsp butter or oil

Start cooking your spaghetti squash. For the sake of time, I microwaved mine.
In a skillet, cook the garlic, onion, and butter/oil over medium heat until the onion is soft and transparent. Drain a little bit of the water off of the diced tomatoes, and add to the skillet. Bring to a boil and turn to low heat. Add your spices. Let the liquid reduce until there's about 1/3 cup left, then stir in the spinach and alfredo sauce.
Once your squash is done cooking, use a fork to scrape the flesh out, and add it to the sauce. Mix the ingredients together until the squash is well coated. Serve immediately.

Hope you like this recipe, and good luck with finals!


How to cook your spaghetti squash:
Cut in half and discard seeds. Bake at 350 for 30-40 minutes
OR
Cut a few slits in it and microwave for 8-10 minutes. Cut in half and discard the seeds.

Love pumpkin seeds? Spaghetti squash seeds are just as good! Learn how to roast them here.

Stretch Your Back to School Budget

College students are notorious for being tight on money. I know I'm always looking for ways to make my dollar stretch, especially after my tuition went up and my budget did not. Thankfully, there are lots of ways to make your money go farther on your back to school shopping adventures!

Groceries
Now, I know that I'm at an advantage in that my cooperative house includes weekday meals in my rent, but there are still times when the meal isn't necessarily healthy or a good idea for me to eat (I'm lactose intolerant. I don't think my sisters would want me eating that creamy potato soup). I always need to get something to eat on those occasions and on the weekends, and groceries are probably my biggest college expense behind paying for tuition. So how can I still eat clean and stay within my budget?

1. Keep Cheap Staples
I always have a small bottle of olive oil and vinegar, quick brown rice, whole wheat sandwich thins, preservative-free deli meat, eggs, almond milk, oatmeal, a can of beans (always rinsed before use), organic spinach, tomato, onion, apples, bananas, and carrots, as well as at least one bag of frozen veggies and frozen fish fillets. These products are relatively cheap, and you can do a lot with them. I can get frozen veggies for as cheap as $1.20 at the local grocery store, and they often boast more nutritional value than the fresh varieties, since they're picked at peak ripeness!

3. Buy Local and Seasonal
Fresh produce can get crazy expensive, but buying local, seasonal fruits and veggies can really cut down on the price, as well as the amount of pesticides used on the products.

4. Spend More Where it Counts
I keep a list of The Dirty Dozen produce in my purse. The Dirty Dozen lists off the produce that has the most pesticides in it, and these should be purchased organic whenever possible to avoid harmful chemicals. If it's not on the Dirty Dozen, I don't buy it organic if it's not in my budget to do so.

2. DIY Cleaning Products
Instead of buying expensive disinfectants, I mix 1 part hydrogen peroxide, 1 part white vinegar, and 2 parts water in a spray bottle. These combined ingredients work better than bleach at killing bacteria, and it's much safer, too! Need a scrub? Mix in some salt or baking soda.
I also make my own jewelry cleaner by making a paste out of baking soda and hydrogen peroxide (you can also just use water), and using a toothbrush to get into cracks and crevices. My engagement ring sparkles more than when I first saw it!

Beauty
1. Spend More on Your Basics, Less on "Fun Items"
You can find some good foundations at the drugstore, bu they won't be the $4 ones. My favorite is Revlon's Colorstay 24 hour foundation. I use it for more special occasions or when I need long lasting coverage and oil control.  I've also yet to find a primer or other dupe that does as good of a job as my Mary Kay favorite (but if you know of one for an oily girl like me, I'd love to try it out!)
When you want to get something a little less necessary, like setting spray or a new lip gloss, go a little cheaper. I love elf products for this reason. They're usually $1-$3, but are still decent quality for the most part (their eye liners are awful, though).

2. Review Before Buying
If you're interested in trying out a new product, Google reviews for it first. You might be really excited about a buzz-worthy new blush, but the reviews might say it blows. The Drugstore Princess is my personal favorite reviewer.

3. Hidden Gems
Some of my favorite beauty finds aren't actually beauty products at all. For excellent oil control, I use a little dab of milk of magnesia on a cotton ball. A generic bottle is around $3 and it lasts for months (and you can always use it for its intended use, too).
I use olive oil for my hair and nails. For nourished nails and cuticles, rub clean, naked nails with a cotton ball soaked in olive oil. I also leave it in freshly shampooed hair overnight about twice a week. I just finger comb the oil in, braid my hair, then rinse and style in the morning. My curly hair gets dry and frizzy so easily, and the oil helps keep my ends healthy.
Vinegar is a great anti-fungal ingredient to add to foot baths before an at-home pedicure. I wear closed-toed shoes and sneakers a lot, and this helps prevent athlete's foot.
Instead of buying a separate scrub, I mix baking soda into my favorite cleanser and body wash a few times a week. You can also mix it into your shampoo for super soft, squeaky clean hair.

4. Skip the Brush Shampoo
Instead of buying the expensive makeup brush cleansers, I clean my dry brushes with a mixture of vinegar and hot water. It kills bacteria without ruining the natural bristles.
For my foundation brush, I can just get away with using some of my face cleanser.

5. Dollar Store Deals
Great things to get at the Dollar Tree: emery boards, manicure sets, pumice stones, toe separators for pedicures, cotton balls, rat-tail and wet-hair combs, benzoyl peroxide acne cream, clear lip gloss.
Things I regret from the Dollar Tree: Nail Polish, Eyelash curler.

6. Perfect your Technique with Cheap Products
Not sure you can pull off a liquid liner cat eye? Try it out first with a cheap liquid liner until you know you can rock it. If it's not your thing, you haven't invested much. Also, don't borrow a friend's liners or mascaras if you want to try something. Buy your own to prevent infections.

Got these Joe's Jeans shorts for $12 and the tee for $6 at Plato's!

Clothes
1. Goodwill Can Be Your Best Friend
My mom and sister started me young shopping at thrift and consignment stores, and I'm still hooked. If you have the time and patience to sort through embroidered denim jackets from the 90's, you'll probably find some pretty cute clothes! I've even found brand new items for pennies. Goodwill is especially great for DIY fashion projects like cutoff shorts, and for finding basic comfy tees.  My favorite consignment store up in Minnesota sells designer clothes for super cheap. I got a pair of J Brand black jeans and Citizens of Humanity classic flares for only $60. I almost always find something for $8 at Plato's Closet, too. Look up a few stores around your campus and check them out!

2. Student Discounts!
Stores that discount include J. Crew, Charlotte Russe, Banana Republic, The Limited, Necessary Clothing, Ann Taylor, Club Monaco, Vineyard Vines, Kate Spade, and many more. Just ask!

3. Become a Skilled "Saler"
Buy your clothes off-season, and rummage through the sale sections first. I like to stock up for winter clothes in the summer, and vice versa, because stores sell them for big discounts. With extra coupons and other deals, I can get clothes for up to 75% off!

4. Look at TJ Maxx/Marshall's for your trendy clothes. They're hit and miss, but I've found some adorable tops. I also buy my sunglasses here. I love brand-name quality, but I refuse to spend more that $12 for something I'm highly likely to lose, break, or scratch.

Furniture/Decor
1. Browse Pinterest for DIY projects and make your own decor! It's fun, affordable, and you'll have a story to tell.

Glittery Bottle Pinspiration! Matt was making homemade jerky in the background. Yummy!

2. Thrifty Pieces
I love shopping for old pieces of furniture at thrift stores and flea markets, then refurbishing them myself. One of my favorites is this old desk chair I bought for $19, sanded, and covered in about $5 worth of teal paint. I now have a classy statement piece I really love!

Thrift stores and flea markets are also fun places to find home decor, funky lamps, vintage vases, and other cool pieces you wouldn't find at Pier 1 or Target.

Happy shopping, and good luck saving!

Have any more dupes, tricks, and tips for saving money?? Let me know!

Southwest Inspired Stuffed Peppers

Stuck in a clean food rut? With a seasonal plethora of local produce, summer is a great time to experiment with new veggie recipes for cheap! Tonight I tried my hand at these baked peppers stuffed with quinoa, black beans, avocado, tomatoes, and corn. To add extra bang to the stuffing, I mixed in a really easy lime-cumin dressing.


This recipe is gluten free, vegetarian, and only 368 calories per pepper! Nix the cheese, and you have a vegan-friendly meal for 342 calories. If you want to make the recipe cheaper, just substitute brown rice for the quinoa. It's still delicious and filling!

Stuffed Pepper Ingredients:
6 bell peppers, any color
3 cups quinoa (or brown rice), cooked
1/2 cup green onions, chopped
1 can black beans, drained and rinsed
1 can diced tomatoes, drained
1 can corn, drained
1 avocado, diced
1/2 cup reduced fat shredded cheddar cheese

Dressing Ingredients:
1 1/2 tbsp olive oil
1/2 tsp oregano
1/3 cup lime juice
Salt and pepper to taste
1 tsp chili powder
1 tsp cumin
1/4 tsp garlic powder

To make the dressing, just mix all the ingredients together.

Preparation:
Preheat your oven to 350 and prepare your quinoa as directed on the package (I use a 2:1 water to quinoa ratio in a rice cooker). While your quinoa is cooking, cut out the tops of your peppers.

I used colored peppers, but green ones would also be good, just a little less sweet

Mix together the beans, tomatoes, corn, avocado, and green onion with the dressing. Add extra cumin, garlic powder, and chili powder to taste, and mix in your quinoa once it's cooked.

Stuff each pepper, using a small spoon to press the mixture into every crevice. Put all the peppers in a baking dish and bake for 20 minutes.

I had a little stuffing left over, so I just threw it into the dish.

After 20 minutes, garnish the peppers with cheddar cheese, then cook for another 10 minutes. Let cool a couple minutes, then enjoy!

Let me know what you think, and what you did to make the recipe even better!

Bread to the Nations

Today's blog post is short and sweet, but it's so dear to my heart that I had to share.

If you're a busy college student like me, you might struggle to find the time to personally seek out ways you can help others. I know I've really had a hard time with this last year, even when I planned philanthropies for my cooperative house. Well, here's an opportunity for you to help families in need without even leaving your room!

A friend of my family has been working with a nonprofit organization called Bread to the Nations, and my mom and I have found a chance to use or hobbies and talents to support this ministry.

"Bread to the Nations is a Christ-centered nonprofit organization working in Carrefour, Haiti. [Their] mission is to restore God’s model to families and communities in Haiti by strengthening the church and strengthening families."

"Bread to the Nations works with and through the God-ordained institution of the local church to fulfill basic physical needs, maintain the family unit supported by the local church as God’s intended model for raising children, and to prepare and empower the next generation of Haitians to develop and utilize their God-given gifts and talents to work as productive citizens and faithful followers of Christ."

One of their outreach programs called Medika Mamba, (literally "Peanut Butter Medicine") is helping Haitian children recover from Kwashiorkor and other severe forms of malnutrition through an entirely Haitian product. Because Haitians make the product, Medika Mamba not only helps children, but also stimulates Haiti's economy.

 There are a few ways you can help: 

1. Make a financial donation directly do the organization.

2. Join the organization and go to the front lines yourself

3. If you could use an update to your wardrobe, shop at RPL Designs on Etsy. At least 10% of every purchase you make will go directly to Bread to the Nations and Medika Mamba. Don't see anything you like? Check back later! We're always making something new! 

Please take a couple minutes to look into this amazing ministry. Maybe you'll be called to help, too!

Guiltless Mocha Meringue Kisses

This summer I tried making meringue cookies for the first time, and it's opened up a door to light and airy delight for way less calories than your average cookie.
I wondered if I could successfully combine two of my favorite things, dark chocolate and coffee, into a delicious fluffy cookie. It turned out amazing, and I ended up eating more of the batter than the finished product. If you love anything Starbucks, you'll adore these little bites of heaven. This recipe makes about 3 dozen meringue kisses (or 60 meringue bites), at only ~50 calories per cookie. So have two or three, and don't feel a twinge of regret!

Here's what you'll need:
3 large egg whites

1/4 teaspoon cream of tartar
1 cup sugar
3/4 to 1 cup mini dark chocolate chips
1 1/2 teaspoons instant coffee granules
1/2 teaspoon vanilla extract
1 teaspoon cocoa powder
Pinch of salt
Parchment paper
Gallon-sized Ziplock bag (optional)

Directions:
Preheat your oven to 350 degrees. Line two cookie sheets with parchment paper.
In a mixing bowl, add the egg whites, cream of tartar, and salt. Beat on high speed until the egg whites
make soft peaks. Continue to beat in the vanilla extract and slowly add the sugar 1/4 cup at a time until the meringue makes stiff peaks. Turn off the mixer and gently fold in your coffee granules, cocoa powder and chocolate chips.

Stiff peak

Next, scoop your meringue into the Ziplock bag and push it into one bottom corner. Cut off the corner so it makes a 1/2 inch opening. Gently pipe bite-sized or 1 tbsp amounts of batter onto the cookie sheets. Alternatively, just spoon dollops of meringue onto the sheets.

Bake in the lower half of your oven for 12-15 minutes, until the tops are firm and dry. Check often so they don't over bake. Let them cool completely on the cookie sheet before removing with  a spatula. Voila! Beautiful, light little cookies that melt in your mouth!

Om nom nom nom