Motivation (Steps for Successful Change)

Back in October, when the entire mess with my family started (which I've decided to not disclose for now, just in case, for legal and privacy reasons), I did the worst thing I could to (physically) cope with the stress of it all: nothing. Up until today, I hadn't really had a good workout since October. Yeah, I took a trip and hiked, did a little rock climbing, but nothing really got the good old endorphins flowing. That's why today, even though I really don't enjoy running much at all, I decided I would go on a run. I knew it would suck more then a Dyson, but I really wanted to get out and start my day early with something I know benefits me.

I've preached it high and low here, written about my coping methods and how I'm just neverrrrr stressed for several wellness class assignments, and even lived it: when life gets crazy, do something. Don't fall off the wellness train, because it'll probably run you over and that kind of sucks. Don't sleep in, don't eat garbage, and whatever you do, try to keep your regular routine going.

There's a balance between having too much stress and too little stress. It's called eustress. It's when you have just enough going on to push you to better yourself and work toward your goals, but not so much that you feel impending doom around every corner.
I was definitely not in eustress, but I also wasn't completely distressed. In fact, I think I took that impending doom stress and shut it down so hard that I was totally unstressed. Which isn't good. Having a high-energy job definitely helped me from falling off the face of the earth entirely, but my health habits suffered greatly. Of course the holidays didn't help, either.

Some of you reading this may have started a new exercise plan, changed eating habits, or decided to make some other behavior change for the new year. My biggest advice to you - and this is from someone who considers herself to be in the "habitual" stage of exercise and nutrition - is to find a way to stay motivated. Things will come along in life and get in the way of your goals, but don't let one day stop you. Change is a progression, and failure is a part of that. No one is perfect, so if you happen to be a human being, don't do what I did and get all blah about your routine; start off right where you left off the next day. Find your motivation: does your family need you to be healthy (yes!)? Do you want to feel better? Have more energy?

My motivation is my family, health, and my future career. However, I still need a little extra push, so I signed up for another open water race in April.

As always, find what you love to do and make it work, because you're always more likely to 

 follow through with something you enjoy.

"A joyful heart is good medicine, but a crushed spirit dries up the bones."
Proverbs 17:22

Next Post: Accountability

The Little Things

Image from: https://www.spoken.ly/detail.php?pid=ji%2BkPLWMcsTwf8c6wPpr32T3K9X4upae

It's the little things. As I wrote that, I realized how ironic it was that I would write a blog post with that title right now. My family is going through some "big" things right now, none of which are good. I don't feel that it's appropriate to write about it at this point, though I may be more forth coming about it down the road as things clear up and I feel more comfortable with sharing the events on my blog.

Despite the tragic events that occurred to my family over the weekend, I was able to see some light and find joy last night while at work. That is why I want to write such a positive post in the midst of all of the fear and uncertainty that I'm experiencing right now, because one woman I spoke to for less than a minute at work told me exactly what I needed to hear in that moment. I hope that others walking their own paths in their lives - whether that be brightly lit and lined with daisies, or more like the road to Mordor - can find the same brightness that I did from this conversation.

Matthew 5:16 says to "Let your light so shine before men, that they may see your good works, and glorify your Father who is in heaven." This is why despite the fact that I may be weighed down with sorrows, I choose to share the joy that experienced. Because no matter what trials and tribulations we face in life, it is still possible with God to have that joy. I have been incredibly blessed with friends and family who support my family and I, and have that to be thankful for on its own, but let's get to the point of this post: being content and full of life and joy despite the state of your life.

Over the summer, I worked the night shift pretty much every day. I got to know our customers, and many of them became regulars. Last night, I met a woman who I had never seen there before. I'm not sure if she's a newer customer, if she's visited our stand regularly since I've started working more in the morning, or if she rarely comes and just happened to stop by last night. No matter the reason, talking to her was the best experience I've ever had with a customer since getting hired. This is how it went:

"How's your week been starting out?" I asked, kind of a typical greeting, but she answered, "oh, it's been a wonderful Monday!" 

This, of course, caught me a little off guard since she said it without even the slightest twinge of sarcasm at all. She was the first person I've met who was genuinely happy it was a Monday. One thing I like to ask people when they say their day is going bad is to ask them about something good that happened to them that day or recently was. In this case, I asked because I really wanted to hear why this woman was so joyful. She smiled at me and said, "well, because it is a wonderful Monday! I woke up today. I'm healthy. I got to babysit my grand kids. I have nothing to complain about. I decided a long time ago to live my life and not let things get me down. We only have so much time here, and I decided to take advantage of it. I don't want to die miserable. I'm happy for my life today, and if I were to die tomorrow, I would go happy."

At this point, I was almost in tears, and her drink was ready. I blinked a couple times and told her, "I'm so glad to hear that. So often people grumble about Monday, or whatever day it is, but I love to hear people like you who are so genuinely excited about life and grateful. I hope you continue to have a wonderful Monday." I handed her the drink and she told me, "I hope you have a wonderful night and a wonderful life."

It was like something out of a movie, honestly. During the darkest time of my and my family's life, I was given one conversation with such a sweet, genuine woman which inspired me to take this situation and share light from it. If I ever see her again, her drink is on me.

Chasews? More like...CashYUMS. [Raw, Vegan, Triple-Berry "Cheese"cake]

It's been a while! And by "a while" I mean like, months!

And I'm sorry, for all two of you who read this. ;)

This summer has been extremely busy! Between my family moving and working two jobs, I've barely had time to sleep. But cliches aside, it's been a blast, too. I'm still loving my job at Dutch Bros. Coffee, and I've met some truly amazing and inspiring people there in the short month that we've been open.

It's also been a very hot summer, which is typical for Arizona, but I've been feeling extra-hot lately. All this desert heat calls for some dessert chill, and today's recipe, which I've whipped up for my swim team kids, serves that purpose perfectly. It's light, refreshing, and cool. Did I mention that it's also good for you? Oh, well it is.

My recipe is a little different than most traditional raw desserts. Instead of processing my nuts, I used raw cashew meal, which still works to thicken the filling nicely and makes for an excellent crust, too. For me, it was cheaper than buying whole cashews as well as faster to make the recipe.

No-Bake Vegan Triple-Berry Cheesecake

Crust           
1/2 cup raw walnuts, crushed
3/4 cup raw cashew meal
1 T coconut oil
1 t agave nectar

Filling           
1 1/2 cups mixed berries (I used equal parts fresh strawberries, blackberries, and blueberries)
1 T lime juice
3 T agave nectar
1/2 cup coconut oil
3/4 cup cashew meal


In a blender or food processor, combine berries, lime juice, and agave and puree until smooth. Add the cashew meal and coconut oil and blend until the mixture becomes well incorporated and has a whipped-like, silky texture.

For the crust, crush the walnuts into small pieces (the same way you might for a crumble topping) using a rolling pin or other heavy object. Combine with the dry cashew meal, oil, and nectar. Gently stir until moistened. Dump crust mixture into a square, 9x9 glass baking dish and press out with your hands or a spoon. Be sure to cover the entire bottom of the dish!

Once the crust is prepared, simply pour the filling over the top, tap the dish on the counter to remove any bubbles, and add any fresh berries to decorate. Refrigerate for at least 2 hours before serving so the filling can set. You can also freeze this recipe for faster setting, just let it defrost for 20-30 minutes prior!

I Shall Not Live in Vain...

One of my favorite writers is Emily Dickinson. I can't say that she's my favorite poet, because in all honesty, I don't read that much poetry to have a "favorite".
In that sense, I guess you could say she's my fave. But anyways.
Incidentally, I'm also named after her (and one of my dad's aunts, but my mom came up with the idea).

My favorite poem written by Dickinson is this:

"If I can stop one heart from breaking,

I shall not live in vain;

If I can ease one life the aching,

Or cool one pain,

Or help one fainting robin

Unto his nest again,

I shall not live in vain."

I've always had a heart for helping things. Animals, plants, people, you name it. When I was little, I used to collect and raise the eggs and caterpillars of some butterflies that I found out were endangered so I could try to help repopulate them. I wanted to be a veterinarian, then a physical therapist, and finally I found my calling in health and nutrition. People tend to ask me now, "don't nutritionists like, make a lot of money? You can be a celebrity coach!"

Yeah, I could.

Or I could help people who actually need it, like a family who can't afford healthy food or the sick people in hospitals who don't know how to start their new lifestyle, or the girl in the outpatient program for eating disorders who insists that she's not beautiful or worth anything.

This doesn't just apply to my career, though. I (and you!) should be striving every day to ease the burden of someone else. We all have our problems, but we can also use those problems to help others through their own. We all know what pain and suffering and fear feels like, so why are we so often indifferent towards others'?

One of the reasons I'm so super-stoked about my new job at Dutch Bros. is the company's whole mission: to love people! I'm literally going to get paid to make people's days just that much brighter. But regardless of whether I'm being paid or not, I want to reflect positivity and joy into others' lives.

This week, I'm challenging myself to start a new habit brightening someone's day, every day. I challenge you to do the same! It doesn't have to be a grand gesture; it can be as small as smiling at a stranger or paying for someone else at the coffee stand. Don't do it for recognition or because you think you'll get some "good karma". Do it to be kind. Do it to be loving and genuine.

I helped my littlest brother with his homework today, something that I'm not usually around to be able to do.

I think you'll find that as you shine some light into others' lives, you might just find your own brightening, too.

Don't live in vain.

Ephesians 2:10
"For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them."

A Few Updates...

You may notice, if you've ever been here before, that I've changed the name of my blog. When I first started, I focused only on food. Thus, "Food From Thought" made sense. Now, however, I've branched out and widened my horizons to include fitness and other health-related things. There will still be an emphasis on food and nutrition, because, well, that's what my life is about! But I also think it will be fun to share some of my workouts and other thoughts on health-related topics, as well!

It's been a busy semester, so here are some updates on my life (see: excuses for not writing on my blog):

• I got an internship through school with the Department of Education! I've been working in their Health and Nutrition department, helping them with their breakfast in the classroom program, and learning about the national school lunch program. I've definitely been learning a lot, and find it interesting to learn about school nutrition (it's really not as evil as all of the documentaries make you think)!
• I'm moving this summer (or at the end of summer)! So look forward to some cost-effective "meals for one/two" recipes in the future.
• I'm [hopefully] going to be signing up for another open water swim this summer! Not as epic as Alcatraz, but Lake Pleasant has its own (not-so) charming eeriness to it!
• I've finally come out of the prehistoric ages and gotten an iPhone.
• So follow me on Instagram for tasty food pics and other stuff: @EmilyRebekahh

You can also look forward to:

Strength-training workouts, cross-training workouts, nutrition and health news, and more good stuff, so please stick around!

4 Ways to Veg Out

For some people, eating straight vegetables is tough. You might be one of these people. Perhaps you find yourself bored of the same old vegetables, verging on becoming a vegetable yourself. Then again, the taste may not be to your liking, or maybe it's the texture. I personally have never had any of these problems aside from the being bored out of my mind part, but several members of my family certainly have. In fact, my youngest brother claims that he can still taste the tomato on a sandwich even after it's been removed. Future husband (haha.) beware, because if you're picky or a proud carnivore, I've got some tricks up my sleeve ;)

Blend 'em up and hide 'em in things
Whether they're carrots, tomatoes, zucchini, bell peppers, onions, or any other vegetable, blend them up and use them as a thickener or flavoring for sauces and stews. You still get all of the benefits of the whole vegetable, you just can't see them. Put the pulp of carrots or other "pulpy" vegetables (shoot, you can even use apple pulp) into ground meat for burgers or meatloaf. This is perfect for picky eaters and kids.

Use them as replacements for grains
My mom's digestive system is really messed up, so she has to eat gluten free. Over the years, I've come up with ways to "recreate" some of our favorite meals without using products with gluten (or any other flour products for that matter). Making quiche using thinly-sliced potatoes as the crust is great, and sort of reminiscent of scalloped potatoes, without all of the fat. You can also use spaghetti squash as a replacement for spaghetti. Go Italian and use thinly sliced eggplant or zucchini in the place of lasagna noodles.

Replace "traditional" fats with them
I'm sure you've heard of the whole banana ice cream with one ingredient (spoiler alert: it's bananas) and applesauce in cake. But you can also blend up avocados with a little lime juice and use them to replace mayonnaise in chicken or tuna salad, or on sandwiches as a spread. I also love making chocolate frosting and mousse out of avocados.

Marinate them
This is less "hiding" them and more transforming them. A little vinegar and some spices (try to avoid salt, as pickling brines can make vegetables super high in sodium very easily) go a long way. I've just recently gotten in to using this type of technique in my food, inspired by Asian fusion cuisine. I just love the little sides of spicy, freshly-pickled cucumber slices or tangy-sweet slaws that come with barbecue and soups. Some rice wine vinegar, chili flakes, and a twist of lime are all you need to make a simple, tasty marinade.

What do you do to transform fruits and vegetables to include more of them in your diet? Let me know, because I always love new ideas!

Also, follow me on Twitter for more recipes and health tips at @EmRSullivan, #foodfromthought!

National Diabetes Awareness Month

No recipes today! It's National Diabetes Awareness Month, and with that, I'd like to put the focus on a part of diabetes that people aren't quite so aware of.
Diabulimia.
As a dietetics student, I have only heard of this eating disorder (currently categorized as an eating disorder not otherwise specified - EDNOS) twice. It was on a British TV show I was interested in for a while, and in another video we watched in a nutrition therapy class at school. No one else in the class had heard of it before then.
Diabulimia is exactly what it sounds like: diabetes and bulimia combined. People affected by diabulimia are those suffering from Type 1 diabetes.
Here's a basic rundown of what type 1 diabetes is: the body does not produce insulin, or it may not produce enough. Insulin is a hormone which picks up the sugars in your blood after you eat, delivering it to your liver and muscles to be processed or stored. That's why on TV, when you see a character with diabetes, they talk about "insulin shots". Since the body can't make its' own, it must be put there through a shot or a monitor. You can find more information on Type 1 as well as Type 2 diabetes here.
So where does the bulimia come in? Why is it called 'diabulimia'? Isn't bulimia the same for everybody?
In general Bulimia nervosa, the sufferer binges and purges - they eat a lot, then get rid of it by throwing up, taking laxatives, or exercising more than is considered healthy (in some cases, 8 or more hours per day). With diabulimics, it is the same basic concept: they still eat, but they also still lose weight. Diabulimics typically only eat foods containing carbohydrates, the body's source of sugars. With no insulin to pick up that sugar and store in the body's tissues, it just gets peed out. No storage = no weight gain.
The dangers of skipping insulin include thirst, fainting, blurred vision which eventually progresses into permanent blindness, coma, and even death among numerous other harmful outcomes.
This is the video I watched that first informed me of this little-known disorder:

 http://www.youtube.com/watch?v=5rs-g3fJJS8&t=40m39s

It's tragic, but a very real problem. Fortunately, it has been being recognized much more in recent media.

On the topic of eating disorders, I've decided that from here on out, I will no longer be posting the calorie content of my recipes. I had begun to cater to what I call "pinterest trends" in the way of blog content (basically: weightlossweightlossweightloss) to try to get more exposure to my blog, but I've begun to realize that in doing so, I've counteracted the ideas of health that I've been trying to convey in my posts. Though there aren't many people who read this blog, I don't want my blog to contain unnecessary triggers for those with or recovering from eating disorders. My blog is a health blog. I believe that there is more to health than weight, and that the nutrient content of a food is far more important than the calorie content. I want my emphasis to be on physical activity, lots of nutrients, and living a satisfactory, physically AND mentally well lifestyle. I will still be posting recipes, as well as nutritional information such as vitamins and minerals, as well as exercise tips and general fun health stuff.
If anyone would like to know the amount of calories in my recipes, there are plenty of websites and apps that you can plug recipes into to find out those numbers.
Also, my birthday is tomorrow!
Woo-oo-oo!