What you need to know about your threshold

By Angela on April 14, 2014

When I was 12 years old, I was 30 lbs overweight and miserable.

183423_10150095794833174_5600291_n

That’s 12 year old me all the way over on the right. My dad’s entire family was obese and even though my dad was normal and my mom was tiny, I was convinced that I looked the way I did because of genetics. Then one day, someone introduced the concept to me that I could be anything I wanted to be. God put the potential inside of me and my hopes and dreams came from Him. Genetics didn’t matter as much as my behavior did.

I started to study nutrition, calories, exercise, weight and height charts–anything I could find in the area of weight loss. Then I attacked the problem with the knowledge I found. The weight “fell off” over the summer (because of my serious hard work), and I went to 8th grade looking like a different person.

My struggle with weight didn’t end there. I still loved food, and my body was pre-set to hold onto more fat than most of my peers. I didn’t gain weight though, because I had developed a personal threshold. I didn’t count calories, but I weighed every day. I never punished myself with the scale, I used it simply to get information. If the scale was up I ate a little less that day. If it was down I ate a little more. Day by day I monitored things always watching for that number on the scale that was completely intolerable for me. If I hit that number, I got serious again until I was under my threshold. I was determined to never feel the way I did in that picture again.

When I got pregnant with my first baby, it was all of a sudden OK to gain weight. My threshold didn’t apply anymore and I packed on 60 lbs before Heidi was born!

My threshold, or lack thereof, also determined my success with savings, income, and spending. When I was in college, my checking account charged a fee if I allowed the balance to go below a certain amount. If I got close to that amount, I stopped all spending until I had a cushion built back up. If I had a cushion in there I spent it. Even now, I have an income threshold with my business. If my income drops below my acceptable amount, I kick it into gear and get the numbers up again.

Here’s the downside of Thresholds. They can keep us from reaching our real potential. If my bank account threshold is $100, then I’ll always have about that much in there. I’ll spend and save in routine to keep me there. If my weight threshold is 140, that’s where I’ll stay even though my ideal weight is 125. It’s hard to set a new threshold that is far away from where you are sitting now. With my personality, I have to put in a big push, all or nothing to reach the new goal and then set my emotions to the new ideal.

What about you? Do you have thresholds? How do you use them to reach your goals?

Coconut Crepes with Blueberries

By Angela on November 12, 2013

Oh, my. That’s all I could say after one bite of these.

You will never believe they are dairy free, sugar, free, and gluten free, and pack a decent punch of protein. Usually you have to follow up a list like that with “taste free.” Oh, not these. Oh did I say fast? They are fast to make and easy.

If you are a Trim Healthy Mama these are an S. If you are a Fit Yummy Mummy, these are supportive. Very.

I don’t have a stove right now, or much of a kitchen. If you are a new blog reader, click on the “kitchen remodel” tag on the right and catch up with our drama.

It’s hard to make crepes without a little non-stick pan and a stove. But I’ve just proven it can be done…..in the microwave.

Oh don’t throw things. Usually microwaved food is gross and some of you are convinced it’s poison. (I’m aware.) But a girl’s gotta do what she can to survive.

This is survival food? Really?

Coconut Whipped Cream

First you are going to make your coconut whipped cream. Refrigerate a can of full fat coconut milk overnight. (I just store mine in the fridge straight from the store so I’m always ready.) Open the can and carefully pour off the coconut water into a measuring cup, and scoop the thick cream into your electric mixing bowl.

Add a few dashes of nunaturals pure stevia extract or a few drops of liquid stevia sweetener. And a tsp of vanilla extra. Beat for 5-7 minutes or until peaks form. I scooped mine into an old cool whip tub (Shhh–I know, but I don’t buy it anymore--as of today.) Then chill until ready to use. Heat will make the whipped cream deteriorate so keep it cold. Once you taste this stuff you are going to want to eat the entire batch with a spoon right then. Let me just warn you that it has about 500 calories in the whole bowl–so save half for later.

Coconut Crepes

Next mix up your crepe batter: You’ll need 3 eggs, 1/2 cup milk (Use the coconut water that you drained off the cream and add enough almond milk to make up the difference.); and 2 Tbs of coconut flour. That’s it! Beat it all together and press out any lumps with your fingers. Make it smooth. A blender works even better.

Place a scant 1/3 cup of batter onto a large well-greased plate and microwave on high for 90 seconds. Boom.

Gently loosen it from the plate with a thin silicone spatula. And flip it over (the ugly side is on the bottom.) Let it cool a bit then top with whipped coconut cream and 1 cup of blueberries. Fresh are awesome, but previously frozen (now thawed) are good too.) Wrap up so the pretty side shows.

Add FULL FAT canned coconut milk to your shopping list right now. Go ahead, I’ll wait. Dirty Don’s had some last week for $.75 a can. I’m kicking myself. I’m going to go back and see if they still have it, because someone ate all my cream.

Coconut Crepes with Blueberries

Ingredients

1 can full fat coconut milk, chilled
A dash of Nunaturals pure stevia extract
1 tsp vanilla extract
1 lb blueberries
3 eggs
1/2 cup milk (coconut or almond)
2 Tbs coconut flour

Instructions

Drain off coconut water and place coconut cream in an electric mixing bowl. Beat in stevia and vanilla and then beat for 5-7 minutes or until peaks form. Chill.
Meanwhile, blend together 3 eggs, 1/2 cup milk (use reserved coconut water for part of the milk) and 2 Tbs coconut flour until very smooth.
Cook either in a crepe pan, or pour a scant 1/3 cup of batter onto a greased plate. Microwave on high for 90 seconds.
Loosen crepe from plate and flip over so the ugly side is up. Fill with coconut whipped cream and bleuberries. Fold crepe over and enjoy right away.

http://www.groceryshrink.com/coconut-crepes-with-blueberries/

This post was inspired by the blueberry contest. I was not compensated to write the post, I just really hope to win one of the prizes :). For more blueberry inspiration go here.

Coconut Blueberry Muffin in A Mug

By Angela on November 11, 2013

It’s about time for a recipe around here. And there’s nothing like a contest with a $2000 prize to motivate a little cooking :). We sure could use the money on our kitchen project, but the lack of a kitchen makes testing recipes more of a challenge. Ah, who doesn’t like a challenge?

I was hungry for a healthy snack this week while working on the menus. As part of my job, I look at hundreds of pictures of food. And it makes me hungry. Even if I’m stuffed, 5 minutes of looking at gorgeous yummy pictures will convince me that I’m starving.

This little muffin filled me up and let me focus on working and had a nice healthy nutritional profile as a bonus.

With blueberries as the main ingredient, it’s full of antioxidants. It’s also dairy free, gluten free, sugar free and low carb. Has a good amount of protein. And is ready in just 2 minutes. Are you in love yet?

Coconut Blueberry Muffin in A Mug

Ingredients

1 Tbs Coconut Flour
2 Tbs Almond Flour
1 Tbs Coconut flakes (opt.)
Dash of pure stevia extract (like nunaturals) or 2 packets of truvia
1 tsp vanilla extract
1/8 tsp baking powder
1 egg
1 tsp coconut oil (up to 1 Tbs)
2-3 Tbs milk or water
1/4 cup fresh or frozen blueberries

Instructions

Combine everything in a large greased coffee mug, stirring in the blueberries last.
Microwave on high for 2 minutes, or just until the center is set. Do not over cook.
Serve with a dollop of coconut whipped cream or cream cheese frosting.

http://www.groceryshrink.com/coconut-blueberry-muffin-in-a-mug/

P.S. Today is the last day to use your 50% off coupon for Freezer Week and Mix Week

Protein Rich Fudge Cookies

By Angela on July 3, 2013

Things are super busy around here. I’m trying to finish my menus today so I can join the family in 4th of July celebrations tomorrow. But I thought I’d take a break and tell you I have a yummy recipe over at my fitness blog. There are two version of these cookies, each with slightly different nutrient profiles depending on what your goals are. But they are both sugar free and loaded with protein for a great snack that will support your fitness goals.

Chocolate Peanut Butter Apple Pudding–guilt free!

By Angela on January 24, 2013

6 oz mountain high, 2 Tbs peanut flour, 2 Tbs cocoa powder, 1 Tbs stevia, 1 chopped apple

Oops! This post was supposed to go over to my other blog (centsablyfit.com.) It’s my breakfast :). If you haven’t popped over there this is a sampling of what you will get. Lots of super fast and easy recipes that facilitate fat loss and muscle building. This one was super delicious! I love the combo of peanut butter, chocolate and apples. This one is completely guilt free!

End of Fitness Week

By Angela on January 5, 2013

After today I’m moving most of fitness talk to my new blog, Centsably Fit. In January 2011 I dedicated a whole month to fitness and weight loss. I was pregnant with Grant at the time–how time flies! It was before I met Holly and joined Fit Yummy Mummy, but it’s still some of my best stuff. Below you’ll find a list of those posts and links to read more.

Tomorrow we start a new topic, Organization! I’ll tell you more about what to expect in tomorrow’s intro post.

*****************************************************************

Here’s a quick directory of Fitness Month.

Simple Math = Weight Loss

Meal Planning for a Healthy Weight–This is a good one with downloads at the end

Keeping a Food Journal

Measuring Food for Success

5 Ways to Stay Motivated

About Protein

About Carbohydrates

Water

A Typical Day of Food and Exercise

Fat and Alcohol

About Salt

7 Ways to Boost Your Metabolism

The Most Effective Type of Exercise

Some Days You Should Eat More: Set-Point Theory

How to Think Thin

The Adaptable Omelet

Reduced Fat Peanut Butter Spreads

Combining Fitness and Family

The Many Faces of Stir-Fry

Where to get “diet” foods at the best price

Soups

Salads

Light Homemade Salad Dressing Recipes

How to Give your Recipes a Healthy Makeover

6 Ways to Beat Hunger

By Angela on January 4, 2013

When burning fat a little hunger is to be expected. Some of us feel hunger more deeply than others. Just like some people feel pain more strongly than others. If you are making sure you get 1500 calories or more, you are eating enough to keep your metabolism strong. Hunger then is just a signal that your body is getting ready to burn fat. Learn to see it as a happy thing :).

First thing to make sure is that you aren’t really thirsty. Start with a nice drink of water and wait a few minutes to see if the feeling goes away. If not and it’s not time to eat try some of the things below.

Here are some things I do when hunger almost gets the best of me.

1. Chew gum

2. Eat a Dill pickle spear. (This is especially good if you are craving something sweet.)

3. Brush your teeth–nothing tastes very good right after a fresh brush with strong mint toothpaste.

4. Drink something warm and low calorie such as fat free broth; herbal tea with stevia; or tomato soup.

5. Distract yourself with something you find really fun. Reading a novel; sewing a project; a little crochet; planning your smaller wardrobe, or scrapbooking. Avoid anything that might show you pictures of food–like pinterest :).

6. Put on some music and dance your heart out; go for a run; or other physical activity that you find fun.

Here’s a recipe for a warm drink that has antioxidant power, will boost metabolism and help you feel full.

Dairy Free, Sugar Free Chai Tea

1/2 cup water

1/2 cup vanilla unsweetened almond milk (15 calories)

2 tsp stevia (amount in 1 truvia packet)

dash each of cinnamon, nutmeg, cloves, black pepper, and cardamom or allspice.

Warm all together then add a tea bag. Black tea is traditional but you can use green or white tea too. Brew for about 3 minutes then stir and enjoy.

Quinoa Sweet Potato Hash

By Angela on January 3, 2013

When my husband first saw this dish he said, “Well, that looks interesting.” My kids said, “We are not eating THAT.” And I said, “That is gorgeous, I wonder if it tastes good?”

I made 3 servings. I took my husband one in his home office. (He works from home 3 days a week–which is amazingly wonderful.)

I ate the 2nd serving myself. And then I quickly ate the 3rd serving before he found out it was available. Yep, it’s that good. It totally overcame my selfless nature….bwa ha ha. Now that I see the nutrition profile (below) I understand why I wasn’t hungry until mid-afternoon, lol.

Here’s a recipe for 1 serving and you can multiply it as you wish. I cheated on the veggie chopping of it all and used frozen Southwest blend veggies that I snagged on sale for $.69 a lb. It was cheaper than buying bell peppers this time of year too. (Next time I’m adding some spinach just before I drop in the eggs.)

1 cup peeled and diced raw sweet potato

1 cup mixed chopped bell peppers, onions and mushrooms

1/4 cup quinoa, uncooked and rinsed

1 strip turkey bacon diced, optional

1/2 cup water

1 egg

Add veggies, quinoa and diced bacon to a non-stick or cast iron skillet. Saute for 3 minutes or until quinoa is toasted. Add water, bring to a simmer, reduce heat, cover and set timer for 15 minutes. When all the water is absorbed, put the quinoa mixture aside and crack an egg in the middle. Cover and cook for 3 minutes more. Salt and pepper to taste. Add a few parsley flakes for garnish.

If you want to reduce calories a bit, try cutting the amount sweet potato in half.

This recipe was inspired by: http://www.howsweeteats.com/2012/08/quinoa-breakfast-skillet/

Centsably Fit

By Angela on January 2, 2013

I’ve started a new blog! I’m allowing myself this week to share some yummy fitness related recipes with you at groceryshrink.com and then I’m moving this kind of talk over to my new blog. This will be where I share my food and exercise journal with the NYTC 2013 challenge.

What you can expect: cell phone snapshots of my food right before I devour it, a brief description of my workouts and any muscle improvement or soreness, screen shots of my MyFitnessPal Journal, and measurement progress reports.

It launches on January 7th–the day the NYTC begins. I’ve already posted my goals for the challenge, so pop over, check them out and get subscribed for email updates.

P.S. I’ll still be updating Grocery Shrink regularly and have a year of posts mapped out for you here.

Is This Your Time?

By Angela on January 1, 2013

Is there a fitness goal on your resolution list this year? Was there last year too? I’m right there with you. Let this year be your year to make your dreams a reality.

It’s been over a year since I started working out with Holly Rigsby, owner of Fit Yummy Mummy. I’m stronger than ever and gearing up for more fitness gains this year.

I’m 36 years old, have given birth to 6 children and need to be serious about fitness. My family counts on me to be strong and have energy to meet all their needs. When I eat right and exercise we all benefit.

Any healthy eating plan and exercise program that you will follow is the right one for you. If you already have a program you love and can stick to, I don’t want to change that. If you don’t have one yet, I recommend Fit Yummy Mummy. The workouts take 15-20 minutes a day and the food is normal sensible food that can be found at discount grocers like Aldi.

Holly will start her New Year Transformation Challenge January 7th, and I’d love to see you there. All FYM club members can participate in the challenge with all the extra coaching for no additional charge. If you have had trouble sticking to a program in the past, the benefit of the support group, the journals, extra coaching, and prizes might be the extra motivation you need.

Registration starts January 2nd

Don’t sign up yet unless you are already a ClubFYM member or already have The FYM ebook package.

Because you can get the first month free.

I encourage you to register early as the whole process can take an hour or so (since you will need to take measurements and photos and upload them to your secure journal.)

Here’s the theme for the challenge:

If you don’t already have her digital ebook/video package, I recommend it. It makes it much easier to get started with the program and has simplified sets of exercises more suitable for beginners than the monthly workouts that club members get as part of their membership every month. I saved the member workouts and used them later when my strength was built up.

When you buy the ebook package the first month of club membership is free.

After that it’s $20 a month if you choose to continue. For your money you get a new set of workouts every month; online support from other club members; an opportunity for personal training from Holly (you can upload video of yourself doing the exercises and she will suggest form corrections) or you can just ask questions about exercise modifications etc…During challenges, Holly gives extra homework assignments 3 times a week to help us get to the heart of being successful with our goals and to keep us motivated. She also offers extra training periodically in the form of conference calls or video chats.

If you will be joining the New Year Transformation Challenge with me, leave a comment and let me know! My user name at clybfym is AngelaCoffman so I’m easy to find there too.

Disclaimer: I am an affiliate with FYM and a portion of any ebook purchased through a link on this site goes to support my family. All the opinions in this article are mine and were not requested by any FYM representative.