Health & Wellness by Lexa's Journal

My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou

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An eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, good food, writing, music, and fun with family and friends.

  • Deprogramming Of The Brain

    Except for two (yes I counted) small pieces of calamari, I successfully navigated seven days of meatless meals.  On Saturday we (the family) ate at Longhorn Steakhouse.

    My plan of attack was to order the strawberry vinaigrette salad (dressing on the side). Pick out the chicken and give the meat to hubby.   I knew our son would order our favorite Longhorn appetizer.  Calamari.  We usually share it; however, I already decided to pass.

    My cousin joined us. She’s picky about how her calamari is cooked, so I assured her that Longhorn’s was one of the best. A slight crunch and the perfect combination of sweet and spicy.  Lord!  When it was delivered, I declined.

    But after watching the two of them delightfully devour the calamari, for about 10 minutes, resistance was no longer an option.  I needed one last taste for the road.  The last time I ate calamari at this restaurant, I didn’t know it would be my last, so I had to kind of seal the deal.  I’m dead serious.

    The lingo of living meatless is confusion. Vegan, vegetarian, pescatarian, and there are others.  My ultimate intention is to eliminate meat, seafood, and dairy.

    I have to figure out what to replace the organic dairy hazelnut creamer with, in my coffee.  I don’t use sugar, but I like the flavor of hazelnut. I can live without cheese and can step away from eggs for now.

    This being my second attempt to go meatless, my attitude and frame of mind are different. My understanding of the obstacles before me is more realistic. I am in a constant mode of searching for dietary resources and helpful tips.

    Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you. For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

    Today I set aside time to catch up on a few of my favorite podcasts.  I was amazed when I realized the topics were about plant-based diets.  I did not search for the subject.  God knew my heart and my intentions so he made sure that I received the instruction and support that would guide me through the week. The two podcasts were:  Eating Like A Grown-up: Insights on a plant-based lifestyle with Renee Cowan and Plant-Based Eating, Faith and making the transition with Renee Cowan

    I’m telling you, I needed to hear these messages today.  As I cooked dinner for my family, I listened to the podcasts and had several ah-ha moments.

    Although the fact is logical, the most significant ah-ha moment for me was realizing that while animals such as cows are a source of protein, the cow’s source (most often) of protein plants.   The same goes for other livestock.  Hello!!!  If they can grow healthy and robust on plants, why can’t I?

    If you are interested in learning how to transition to a meatless diet, listen to the podcasts.  Both parts are informative.

    ♥  ♥  ♥ . . .

    Onto my meals…

    I replaced my animal-based protein powder drink by adding three tablespoons of Hemp Seed Hearts  (10 grams of protein) to my steel oats (7 grams of protein) prepared with Califia Coconut Almond Milk (1 gram of protein).   Total protein for breakfast 18 grams!  For someone who thought she had to eat eggs or drink whey protein, I guess I did fantastically!  I’m so excited!

     

    Another takeaway from Renee Cowan was to just replace meat with a vegetable, and that’s what I did today.  Added to my plate of Tempeh and green beans dish is a blend of kale and turnip greens with onions.

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    I am learning that I must deprogram my brain and continue to search daily for inspiration and resources.

    I’ve got black beans in the crockpot, and I am preparing for week two.  I am curious and eager to discover how my new diet and rigorous workout will affect my body.  Over time, I will know.  For now, I am patient.

    Thanks for stopping by!

    Smooches!

  • Day 5 Of My Vegan Challenge

    Day 5 Of My Vegan Challenge

    It is day five of my personal vegan challenge.   I fear that I will run out of plant-based meals or become bored with my options.  To prevent my fear from coming to fruition, I am fiercely planning meatless meals.

    In addition to reading online articles about vegan diets, I unpacked Russell Simons, The Happy Vegan.   Two years ago I bought the book, but I never finished reading it.  Why I don’t know.

    This go around, I am more focused, and I am enjoying the read.

    A friend introduced me to tempeh.

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    Tempeh is funny looking.  Not very appealing to the eye. It is a fermented soy-based vegetarian food that is common in Asia.  Tempeh is reported to elevate hormones levels and trigger breast cell production, so “if you have a history of estrogen-receptor positive breast cancer,” you should talk to your doctor.

    Anyways, while I do limit my soy intake, I decided to try it. Of course, I had to put my spin on it.  So without a recipe and using only the package instructions, I made a new and tasty dish.

    First I melted Kerrygold butter.   Yes.  I know it’s dairy.  One thing at a time.  Meat first, then dairy.  At least it’s butter from plant fed cows.

    Then I added minced garlic and the entire packet of tempeh (cubed).  Instructions said to add soy sauce and cook until golden but to avoid the sodium, I skipped that step. Instead, I added vegetable broth.  Then I tossed in a little red, yellow and orange peppers, 1/2 jalapeno, and then a serving (3 teaspoons) of hemp seeds.

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    I let it simmer until the tempeh softened and I could split the cubes.  It looked dull, naked, and lacked color, so I added green beans.

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    The Pot!

     

     

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    My plate!  It was magnificent!

    For dinner on Tuesday, I added Lima beans to my spaghetti squash…  Another good one!

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    But on Tuesday, I also cooked curry and turmeric quinoa.

    The ingredients:

    1 cup of quinoa
    1 Tbs of olive oil
    1 medium to large size garlic clove
    1 jalapeno pepper
    1 regular size can of organic black beans (rinsed)
    1 can garbanzo beans (thoroughly rinsed)
    1 can of regular or fire roasted diced tomatoes or regular unsalted stewed tomatoes
    1 – 1/2 cups of organic low sodium vegetable broth
    3-4 Tbs of organic curry (estimate… add until the quinoa turns yellow)
    2-3 Tbs of organic turmeric (estimate)

    Add olive oil, minced garlic, and jalapeno to saucepan. Soften then combine remaining ingredients. Cook on high for about 5 minutes, then simmer on low for about 15-20 minutes.  If it dries out before the quinoa is soft, add a little more vegetable broth.

    Enjoy!!  I found the original Mexican Quinoa on Pinterest at damdelicious.net.
    If the curry is a little too much for you, try the Mexican dish.

    I am doing okay this week and will continue to search for new recipes.

    If you read my post, Why My Son Wants To Help His Grandmother, or This Happened Today then you know my son is trying to help my mom quit smoking.

    A quick update.  Tailor continues to convince my mom to walk to the mailbox after dinner, but she is still smoking.  She has talked about smoking fewer cigarettes so only time will tell.  I give him an A for effort.

    As I previously wrote, I failed at my first attempt at a vegan diet, but I haven’t given up.  Perhaps two years ago wasn’t the right time for me eliminate all meat from my diet. What I am sure about is that, although I failed once, it doesn’t mean I can’t take another shot at it.  And no.  I am not trying to convince anyone to become vegan, I am merely sharing my journey.  In a future post, I will write more about my decision to give up meat.

    Modify. Adapt. Assess. Revaluate. But don’t give up on what’s important to you.

     

  • Why You Should Eat A Dish You Hated As A Child

    Life’s ironies are surprising.  Childhood repugnances grow to become adult favorites.

    Recently grabbing a bag of Lima beans and placing them in my shopping cart had me cracking up.

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    Because as a child, if you told me Lima beans were being served for dinner, my face became contorted and jacked up. Without throwing shade to any of the cooks in my past, no matter who cooked Limas, they were dry as hell.  But you knew not to complain; that was never an option.

    I’ve decided to make an attempt at veganism again.

    I am NOT discouraged by failure.

    In 2016, for three months I was successful with a vegan diet.  I am not sure exactly why I started eating chicken and turkey again.  But I do remember having concerns about protein intake. In bodybuilding, protein intake is a crucial element to building muscle mass.

    To be successful this go-round, I am better prepared and have 1.  Read more articles like this.   2. Substituting more plant-based protein then I did before. I have plenty of vegan recipes pinned to my board on Pinterest. 3.  Instead of overwhelming myself with an “I will never eat meat again” goal, I have set weekly goals, will plan better, and allow for hiccups.

    So today I cooked the Limas in the crockpot.  I forgot to measure the seasoning and broth but it’ hard to go wrong and its more about getting the flavor that you enjoy.  Cooking beans are easy.  I don’t bother soaking them.  I toss everything in the crock-pot and cook on low for around  6 hours or cook on high for 4-5 hours.

    1. 1 lb bag of  dry beans
    2. 2 Jalapeno peppers (1 is fine).
    3. Fresh ground ginger
    4. 1 large sweet onion (chopped)
    5. Freshly Himalayan sea salt (or another salt)
    6. Fresh ground pepper
    7. 1 1/2 boxes of low sodium vegetable broth (enough to cover the beans because you don’t want your beans to dry out)

    I know, I really have to learn to measure my food.

    After the beans soften up, taste test and add seasoning to your taste and enjoy over quinoa, brown rice, black rice, spaghetti squash or something else.

     

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    Crock-pot Prepared

     

    Mmm… these Limas are moist, delicious and healthy.  Considered a “Fiber Allstar,” only one-cup of Limas are packed with 29 grams of protein. Read more about Limas here.

    If you’ve hated these as a kid, give ’em a try, you might like them now. I do!

     

     

  • This Happened Today

    In yesterday’s post, I shared a particular moment with my son showing his grandmother a compelling video of the harmful effects of cigarette smoking. Tailor is on a mission to help her win the war against tobacco addiction and, from the back seat,  I am cheering him on. Who am I to tell my son to leave his grandmother alone?  Nope.  I won’t do that. I am a spectator enjoying the parade.

    Well. After dinner today, my mom and my son walked to the mailbox together. It took some coaxing on his part, but she agreed.

    The walk to the mailbox was short but possibly the beginning of a change and the start of a new habit.  Their walk to the mailbox replaced mom’s after-dinner cigarette.

    Grandchildren make the world

    a little softer, 

    a little kinder, 

    a little warmer.

  • Why My Son Wants To Help His Grandmother

    “Grandchildren complete life’s circle of love.”

     

    For the fall semester, my 14-year-old has a freshman health class.  Tailor’s class is learning about the harmful effects of smoking cigarettes.  Nothing is more convincing than graphic images that show the deterioration of the human body.

    fullsizeoutput_2354After dinner today he knocked on his grandmom’s bedroom door.

    “Grandmom, can I show you something?”

    She agreed.

    The Top 40: Scariest Anti-Smoking Commercials [Part three] video undoubtedly left an unshakeable impression on Tailor. So much that he shared it with his grandmother.

    Last week, he shared the video with me.  I sat and watched Part two and three. The video is striking and disturbing.  If you are a parent, watch the video and show it to your children. If you know a smoker, share it with them too.

    My son is concerend about his grandmother’s health. She is 84 years-old.

    For 68 lasting years, tobacco has infiltrated every aspect of her body.

    He hears her deep and continuous cough… the loud rattling echoing from her lungs. My son notices her shortness of breath after only a few steps.  He wants to extend her life.

    She quietly sat and watched the seven and half minute video. Below is their post-viewing chat.

    My Mom:  Thank you for letting me look at the video Tailor.

    Tailor:  Do you think the video will change the way you feel about smoking?

    My Mom:  It’s not that easy to quit.  You have cravings…

    She said goodnight to everyone and went to her room.

    Tailor sat on the computer to look up strategies on how to help a smoker quit.  Monday, he’ll try one approach:  asking her to walk with him after dinner.

    He knows there is a good possibility that she will shoot him down, but hubby and I encouraged him to try anyway.

    In the shadow of observing the two, I realized how badly my son wants to convince his grandmother to quit smoking.  Just maybe he can do something that no one else has been able to do.

    When the world says, “Give up.”

    HOPE whispers, “Try one more time.”

     

    Additional Reading

    Smoking Facts

    Youth Product Tobacco Use

    How Cigarettes Damage Your Body

    Tobacco Threatens Us All

     

     

  • Believe In Fresh Starts And New Beginnings

    Believe In Fresh Starts And New Beginnings

    Progress is impossible without change, and those who cannot change their minds cannot change anything.

    – George Bernard Shaw

    Only two days after arriving in Georgia, I was giddy with excitement. We found ourselves walking around in amazement at Avalon in Alpharetta. Honey child!! I was flippin’ happier than a pig in… Well, you know the saying.

    Avalon is a “luxury” residential community built in the heart of an eclectic outdoor shopping plaza. Resting atop Gap and other stores are brick and modern stucco condos with wrought iron enclosed balconies. At a different stage in my life, I could see myself living here.

    Public shopping areas are litter free and have the ambiance of urban living but without the hassles of city life.

    Plenty of diverse eateries offer indoor and outdoor dining and are conveniently located throughout the shopping center. I feel like an advertisement for the plaza, but I’m trying to give you a sense of what the place feels like.

    Anyways, the need for a change of address stationery motivated me to visit Paper Source. PS, a small, cute, and fun store specializes in stationery but also sells cards, wedding invitations, inspirational books, customized items, DIY supplies, and more.

    Habitually I am attracted to books, mainly positive, self-help, and inspirational reads. I’m always working on myself, so if someone has gems to share, I want in!

    So here’s the interesting piece and the purpose for this post. A force leads me to the store. Then my eyes lock in on the book, believe.

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    I have to tell you, with a title like believe, there’s no way in hell that I’m not going to snatch the book up and take a peek.

    Although I did not look at the first page, I quickly scan and immediately recognize that the book was placed right there for me.

    I realized that at that very moment, I stood exactly where I was supposed to be. I am 100% satisfied.  How did I know?

    Whelp. Read the first page that I turned to?

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    See! I told you!!

    As I said to you in an earlier post, we have to LISTEN very carefully to the voice of the spirit. Messages from the universe and (God) is always timely.

    Over the past year, I made a myriad of changes in my life and, in the newness of my current situation, God wanted me to know that I am on track, rest easy, and to continue to move forward.

    Becoming more transparent in my writing is a goal, so to keep it 100% with you, I’m telling you straight up that I rarely attend Sunday services. However, I believe in the spirit of God and a higher universal power.

    If you feel stuck in adversity, consider the fact that, you are reading this post at this precise moment, and this is no accident.  Today you were intentionally guided to reading this post.

    Believe in fresh starts and new beginnings and understand that only you can launch the change in your personal and/or professional life that you desire. The day I started this post, my cousin’s facebook status read,

    “If you want your life changed, you have to change your lifestyle.” CS

    You initiate the change by working only on YOU not by working those around you. My advice is the following:

    • Find a quiet place where you can sit alone, even if it is only for 10-15 minutes. Do this every day. Your designated quiet time can be in the morning, afternoon, or bedtime. What is important is that the time works for you.
    • Withdrawing from all of the external noises frequently will provide an opportunity for you to clear your mind.


    Image courtesy of Project Happiness

    • Familiarize yourself with meditation. Meditation requires no major tools or supplies. Some find that certain items such as a blanket, a block, a pillow, candles, or incense are helpful.  Nora Anderson describes meditation as a process as a “concept to stop the mental dialogue so that you can be without thought.”
      • Why meditation? Meditation can relieve stress, calm the mind, reduce anxiety, burnout, improve productivity, and more. Be open-minded and try it. Like everything, it takes practice. At first, your mind will wander all over.  Thoughts of the day’s task will come to mind, and you will have thoughts about your pets, your kids, work, dinner or something else. Just know that all of your random thoughts are normal.
      • There are also many guided meditations apps to assist you.
        • My two favorites are:
      • I have been using the Relax & Rest app for a while. It may cost $1.99 or something similar. The Calm app is new to me, but I love the variety of audio and visuals.
        • I like the apps because once downloaded on your Smartphone, you can discreetly use them anywhere at anytime. Keep a set of earbuds handy.
        • Stressed before a meeting… Got your feathers ruffled at work or you’re stuck in a traffic jam…. tap on the app and do a quick 10-minute session. It is an ideal way to gain clarity and to refocus your thoughts.   No matter who you are, everyone experiences moments of frustration, disgruntlement or irritability but the trick is to have a plan/routine/system to get you back on track.
    • Once you begin to create a space of solitude for yourself, you will start to gain clarity and can focus on setting new goals. To monitor your thoughts, keep a small journal or notebook nearby.   You will have many, and you’ll want to capture them all on paper. Of course, you can always use an app to organize your thoughts. I recently starting using Trello and I love it. If you are confused about the app, go to YouTube, and you will find all the help you need. I use Trello for personal and professional purposes.

    Okay! I have gotten a little off track but felt like I needed to give you that information. I hope that it helps you to grow and to continue to work toward becoming the absolute best version of yourself.

    Thanks for passing through!

    Peace!