Keeping Up with Your Fitness Goals in a Fast-Paced World!

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Hello Y’all! I hope you are doing well in your corner of the world. Spring Break is finally here, and I am officially over the cold weather. Spring cleaning has begun, and I have spent my weekend decluttering, cleaning and organizing. I must say that I am satisfied with the progress made so far. It is almost that time when we swap out our winter gear for lighter layers. Yesterday was my first time going hiking in a long time – prior to this, the weather has either been too cold or too windy. Being stuck at home or on the road makes it harder to keep up with any kind of fitness regimen. But at the end of the day, the scale does not lie and in order to stay healthy, one of the best ways to do that is to keep one’s weight down…as naturally as possible.

Be Active Any Chance I Get. Take the stairs. Have a workout app on your phone. When traveling, map your stay in areas that give you access to a gym. Always pack a pair of trainers. Walk as much as I can especially when in big cities. Swim. Zumba. Dance. Move.

Always have healthy snack options available. Whether it’s packing my lunch, baking healthy, low-calorie snacks or having fruits and veggies, I’m able to make better decisions about food because when I’m hungry, I tend to reach for high-volume, high calorie or filler foods that obliterate my diet.

Vitamin Supplements Do Help. Living in somewhat of a fast-paced lifestyle, it’s very easy to be low on some vitamins or minerals. In this post covid world we live in, keeping our bodies in tip top condition is the better option. When you have family and dependents, being sick is a luxury you cannot always afford.

Intermittent Fasting Works. Sometimes I feel like an overstuffed turkey because everything revolves around food. Slowly incorporating intermittent fasting into my daily routine helps my metabolism burn off excess calories but also allows my system to rest from trying to process something every other hour of my waking day.

Smoothies Are King! When done right, smoothies can be a great source of nutrients, antioxidants and fiber. The fewer the ingredients, the lower the calories the better. Trust me when I say that I would rather eat a full meal than make a 10-ingredient smoothie. They do exist.

Protein Powders are Great. When used as meal replacers, protein powders are a great way to augment my diet especially when I’m on the go. I try to find shakes that taste great, dissolve well and those I can drink alone or add to other foods and drinks. Finding the right one for you needs some research of the ingredients and buyer reviews. It will save you time.

Don’t Stop Snacking – Just Make Healthier Choices. Being a natural born snacker -if that is even a real thing – depriving myself does not work long term. I get on a strict regimen that lasts for a couple of months and then I just give in and eat everything I’ve craved for the past months. I learned that this part of me will probably never change… EVER so I’ve swapped my unhealthy choices for healthier options like homemade popcorn, low calorie frozen desserts, dehydrated fruit, nuts and home baked low-calorie treats.

Folks, we’re still in the first quarter so don’t give up yet. The gyms are still packed but I can see the numbers dwindling down because life gets in the way. I’ve learned that anything I don’t make time for or prioritize will soon be relegated to the background. Feel free to like, follow and share your tips and tricks on how you stay committed to your fitness goals with other readers. The more motivated we are together, the better we become. Until I come your way again, be positive, dream big and stay on the wagon!!!

Periwinkle Starr

P.S.: All photos are culled from Freepik.

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Starting Fresh in 2023…Making Egg Rolls in the Kitchen!

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Hello Y’all! Happy New Month & Year; and I hope you are doing well in your corner of the world. We had a snow-mageddon in Texas this week, so it felt like the pandemic all over again. Being trapped in the house within proximity to the fridge and pantry was awesome in good and bad ways. But it was good not having to fight my way through traffic and bad because there wasn’t a separation between home and work. But any way, we have one more freeze coming up and we should be done with winter. I missed writing so if you’re reading this, thank you from North Texas!

Let’s chat while I try my hands at a new recipe…..(drum roll) I’m making veggie egg rolls!! Ingredients: Cabbage, Carrots, Green Onion, Ginger, Garlic, Sesame Seed Oil, Olive Oil and Soy Sauce. How to Make: Clean and shred your Cabbage, grate your Carrots, Chop your Garlic, Green Onions and Ginger. Heat a pan and add olive oil. Sautee the ginger and garlic together. After fragrant, add the cabbage, carrots and stir. Add the green onions and let cook. Add a tablespoon of Soy Sauce and a tablespoon of Sesame Oil. Stir for a few minutes then remove from stove and allow to cool. Roll your egg rolls and use a baking brush and water to seal. Spray your air fryer with cooking spray and lay out. Spray the rolls with some butter cooking spray so it isn’t too dry. Cook at 350F for 10 minutes. Use a dipping sauce of choice. Calories are about 70-75 each.

Starting Fresh!

If you read my last post, I did a look back on the past year and areas that I could improve on. This was very insightful for me so much so; I had to share it with you. The year always begins with resolutions, packed gyms, packed libraries, packed learning centers and religious buildings. By years end, its reported that only 9% of the population actually follow through on their resolutions. I like to call them ‘tweaks’. For some reason, the word ‘Resolutions’ just sound unattainable. Here are some of my tweaks for 2023. If I can get myself to move from a 5 to a 7, that, to me is success! Perfection does not exist and if you know anyone who is, they’re probably crazy underneath it all…LOL.

Self-Care – Taking the time to rejuvenate and do the things you love and not just for everybody else.

Slow Down – Stress is the root cause of a lot of the ailments people suffer.

Scale Back on Excesses – Whether it’s unnecessary spending, snacking, drinking, or even saying yes to every request that comes your way. Balance is the key.

Be Mindful of Time – Timing is everything. We can always do better. Something as simple as going to bed an hour early can increase your productivity levels and alertness during the day.

Get Your Work Done – In Texas, we say ‘You need to bite the bullet’ to get things done sometimes. It means sometimes you may need to be uncomfortable for a little while to attain a goal, a dream, task or fulfill a promise.

Rest – Need I say more.

Be Organized – Always position yourself for whatever life throws at you. We have no control but we can always do the best with what we’ve got.

The Gift of Giving – When you step outside of yourself and give of your time and resources, whether it be by volunteering or serving in your community, it makes you grateful for the things you may take for granted. Giving is a two-way street. Both parties benefit immensely.

Positivity is Contagious – Surround yourself with positive people and if there aren’t any around you, be positive no matter what.

Folks it’s good to be back and writing again. Let me know how I did on those egg rolls and what new habits you intend imbibing in the new year. Until I come your way again, be safe, stay healthy and remain positive.

Periwinkle Starr

A Look Back at 2022 – An Epiphany of Sorts.

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Happy Holidays and a belated Merry Christmas to all! I hope you are doing amazingly well in your corner of the world. 2022 is at its end and I am resting my way into 2023 but also taking the time to look back over the last 362 days. Taking time off to rest every now and again is so vital to being fit and healthy. Sometimes we don’t even know how exhausted we are until our body breaks down and we’re bedridden and forced to rest. Anyway, I’m warm and cozy, have my hair in a bun, my snacks nearby and I’m ready to dive into today’s post.

I Had An Epiphany….

I realized that ‘Everything matters’…We are very fond of separating our lives into compartments like work life, relationships, religion, health & fitness, friendships, hobbies etc. But in actual fact, these pieces make up who we are and are intertwined or bleed into every other area no matter how hard we may try to compartmentalize. One area that’s not doing so well affects every other area. ‘Yeah…yeah, we know that already’, I imagine some reader say but take a minute to think it through.

Every step counts. I mean this literally. It’s hard to keep up with a fitness regimen. All the determination in the world will get you nowhere if your body is tired. On days where I can’t drive my tired body to the gym, I can walk through the house, go up and down the stair’s multiple times, do online Zumba, stretch or exercise in place. You’ll still burn calories which is better than not exercising at all.

Hydration is huge part of weight loss. I didn’t know this until a friend of mine who is a fitness buff and competitive lifter shared this with me. Being hydrated with WATER removes toxins from your system, aids digestion, reduces constipation, and improves your skin, brain function and overall health. When I hear medical professionals tell the public to drink 8 glasses of water a day, I roll my eyes because no one and I mean NO ONE is drinking that much water…its soo boring especially when you have zero calorie diet drinks and everything else out there. I know I wasn’t. But to get there, start by buying a half gallon water bottle. It doesn’t feel like that many glasses but trust me that I exceed this quantity in water intake these days. This water bottle changed my life and I know it can change yours.

Sleep is important. If you’re always on the go during a typical work week, take one day on the weekend to sleep, rest, relax and let your body recharge. When you rest, your cortisol levels come down, this signals to your body that you can relax; stress reduces and the craving for salty and sweet snacks go down. Its literally a domino effect. If you have a bad or poor sleep routine, it’s only a matter of time before it begins to take its toll on your life.

Procrastination has an effect on weight loss. Quit telling yourself that you will start tomorrow. You would start walking, start dieting, sign up for a gym membership, join a fitness group, sign up for a personal trainer…..you get the gist. START NOW! Use the stairs instead of the elevator. Opt for a low calorie dressing on your salad instead a high carb option. Opt for a healthy midnight snack or pass on a second serving at meals. What really matters are the baby steps.

You can’t do it alone. There is that 1% of individuals who lose ALL their weight in their basement while livestreaming on YouTube. Well, I hate to break it to you, but those individuals are far and in between. The rest of us who are the 99% need to have a support system, people with similar goals, text groups and accountability partners to motivate us on our down and lazy days. Now, if you aren’t sure where to find ‘those’ people, start with your circle. Find out from friends, neighbors and ask if they’re interested in starting for example a mall walking group, joining a class etc. If that isn’t successful, you can find fitness groups online via social media. There are no excuses. There is a group for everyone out there.

Little Habits = Big Results. Friends, if you’ve been with me on this journey for a couple of years now, you’d notice that I’m very skeptical about instant results especially when it comes to diet, health and weight loss. Not only does it take a toll on your body, but your brain hasn’t had enough time to master or take on new habits. Anything too fast or hastily done in my opinion isn’t sustainable. Start by tweaking the little things and slowly override the old you with who you want to become by imbibing new habits and better lifestyle choices.

2022 has been a good year. Life is seemingly back to ‘normal’. To all the readers of Periwinkle Starr, thank you for being a part of my journey. Thank you for the likes, comments and follows. The new year will be even better. Until I come your way again, be safe, upbeat and have a Happy and Amazing New Year!

Periwinkle Starr

(P.S. All photos are culled from the internet).

Meal Planning During the Ember Months!

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Hello Y’all! I hope you are doing well in your corner of the world. It’s been a minute since my last post, and it’s been very busy but also very good. It’s beginning to feel a lot like Christm ahem…Fall and I’ve officially switched out my Summer garb for Fall. One of the things I love to do each year is go through the house and gather all the items I have but don’t use – and I know deep down that I may never ever use – and donate them to the community thrift store to help families in need especially at this time of the year. It’s awesome because I not only get to declutter, but I narrow my chances of ever becoming a hoarder in the future. It’s a win- win for both parties!…atleast I think so.

Anyways, as the year begins to wind down and the festivities kick in especially with parties, dinners, sweet treats and tons of sugar, I feel like the only way to balance it out can be achieved by planning my meals so that I’m nourished and not starving myself; but also controlling my portions so when I’m out and about, I can enjoy myself without feeling any guilt.

Culled from Freepik.com

When it comes with meal prepping, you first of all have to have a goal and know how you’re going to execute it. You have to prepare for shopping for foods YOU like to eat but are also healthy for you. Please don’t just follow all those YouTube videos prepping foods off someone else’s menu. This is one of the reasons why meal plans very often fail within the first few weeks.

A Few Things To Consider When Meal Planning

Pick a day to go shopping for ‘small’ food storage containers, cooking utensils, groceries and condiments. Block out a time for meal prepping.

Only make meals for a couple of days at a time. I usually prep for a five-day work week or four days; and I give myself a cheat day – this is when I get tired of eating my own food and just want to switch it up.

Create some variety. Having overnight oats with berries or an oatmeal muffin or a slice of banana bread,….there shouldn’t be too many options so you’re not wasting food. Choose recipes that are super easy to make, easy to portion out and store in the fridge for a few days.

Make it a balanced diet. If you’re having a lot of carbs, starches or heavy recipes, portion control is important. You can balance that out with steamed veggies, lean protein or a green smoothie. There are a plethora of food options that make quick meals, are great, and gluten free. Some of my favorites include Cauliflower Rice, Millet, Quinoa, Bell peppers, Chicken, Eggs, Oats etc.

Limit eating between meals because if you meal plan, and snack throughout the day and constantly eat out…it pretty much defeats the purpose.

Benefits!!

By eating nutritious and homemade food, you cut back on unhealthy sugars, additives, calories and cravings. Weight loss. You save money – you get more bang for your buck. Above all, your body will thank you for it.

Folks, the holidays are here, and most diets go out the window before it even begins. One way of not losing all the progress you’ve made is to find some balance where you can enjoy it all without the guilt. Until I come your way again, I hope you enjoy the weather, attempt to meal plan and see how it goes. Be safe and have a fun month!

Periwinkle Starr

Getting Out of My Own Way!

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Hello Y’all! I hope you are doing well in your corner of the globe. We are in the Ember month already and slowly winding down to the end of another great year. In the last month, I have embarked on a journey of changing up what I’d call my norm. I started out small with changing up my routes to work every week and then trying out new foods when grocery shopping. I tend to head straight to the produce I like to eat and skirt past anything that looks odd, has a weird name or looks like it would be too much of a hassle to prepare. But I’m getting out of my own way. I didn’t know I would be sharing my journey on here, so a majority of the photos are from the net. But I discovered some pretty amazing things. I would purchase something randomly, google and ask questions about it then I’d try it. These are my findings:

Jicama – Looks like a root but full of fiber and reportedly great for digestion, heart disease, fights cancer, boosts brain function, a substitute for high carb foods and getting rid of bad cholesterol amongst other things. Not sure it’s going to be my favorite staple going forward but I tried. It has an earthy but mildly sweet taste when eaten raw. I boiled it then placed it on a baking sheet and baked it.

Culled from the Internet

Dragon Fruit – So far, this was my favorite option. This is a really delicious fruit that’s even sweeter when ripe. It’s great for digestion and gut health, weight loss, hair health, improving skin radiance, helps improve asthma conditions.

Culled from the internet

Kiwano Melon – Also known as a horned melon is a beautiful fruit; something I would rather place on my shelf for decorative purposes than eat. When cut open, it looks like a cross between a cucumber and a kiwi. It has a salty taste to it and a little tang; and has so many nutritional benefits such as antioxidants, weight loss, lowering blood sugar levels, helps red blood cell reproduction, improves mood, and much more. It’s a little on the pricy side depending on where you are but worth trying.

Barley Tea – An east Asian drink made from roasted barley and reportedly aids in weight loss, blood sugar regulation, aids digestion, and may improve male fertility problems. Well, I tried it. Its tasteless and usually drank unsweetened. It has a mild hint of bitterness to it as well. More benefits include sleep regulation, curing the common cold, blood thinner, lowering bad cholesterol and improving weight loss. However, this drink isn’t the best for gluten sensitive individuals or those with celiac disease.

Culled from the internet

Sesame Seeds (White) – This an awesome addition to smoothies. It is tasteless with a hint of grain. It’s a great source of fiber, lowers bad cholesterol, very good plant protein source if you are vegan, reportedly lowers high blood pressure especially systolic numbers, supports healthy bones, reduces inflammation in the body, a great source of B vitamins, helps stabilize blood sugar, helps blood formation, rich in antioxidants, hormone regulation, bone and immune support.

Periwinkle Starr

Folks, I have spent the last month getting out of my normal routine and expanding my experiences in my little corner in North Texas – and it’s been refreshing if I must say, and I would like to keep at it going forward. I remember a saying by Hippocrates ‘Let food be thy medicine, and medicine be thy food’. My only way of finding out is to try. Until I come your way again, don’t just skirt by those unknown produce in the grocery store or farmers market, be curious, ask questions or better still – try it!

Periwinkle Starr

Miami in the Summer!

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Hello Y’all! I hope you are doing well in your part of the world. As promised, I’m back with another post all the way from North Texas. As is the norm, we had 3-digit temperatures a couple of weeks back so being able to get away for a while was a relief. We were in Miami!!! One of the things I was excited about was the fact I would be out of the oven and in proximity to huge ‘natural’ bodies of water, and lots of negative ions; not the artificial water holes and fake lakes we have in my part of Texas. When it comes to vacations, it’s so easy to want to jet off somewhere FOREIGN but I feel like there is so much more to see and to experience in my own backyard that I had not really appreciated before now. These are some of the things I noticed on my trip to Miami, Florida so stay with me.

The Sun Shines Differently. Something about the sky and the sun is so different from North Texas. No matter how much sunscreen or hats you wear, you will be tanned…. disproportionately if I might add. 😂😂

It’s So Tropical. The palm trees, lush vegetation, greenery everywhere is so calming and gives me that sense of being closer to nature. If you build plant it, it will grow is my new motto for Miami.

A plethora of Beaches to choose from. There are many beaches there, but South Miami beach was the nicest…in my opinion. There was washed up sea moss and seashells on the shore. Getting waist deep into the waves, I could see small fishes probably eating the plankton off the moss. The water was so salty it stung a bit the first couple times I got in the water. However, it felt so rejuvenating.

The food is GREAT! No matter where we went, what kind of food we ate ex. Cuban, Asian, Vegan, American, Italian, the food was amazing and always served hot…and I mean with steam emanating out of it. This happened everywhere we ate so I guess it’s a ‘thing’ in Miami.

Floridians Appear to be More Fit than most. I saw less heavy-set people in Miami, and I got to thinking, we do love our cars, meat and potatoes in Texas. So…..it’s to be expected.

Downtown is A-M-A-Z-I-N-G! I love architecture so being Downtown in the middle of the action was a must. There are boat tours especially in the Miami Circle area Downtown. Nice restaurants overlooking the water and that fresh ocean breeze.

Some Things to Be Aware of in Miami.

Finding Parking is a Bear. A stranded hiker in the mountains has more luck finding cell service than it is to find parking especially in the downtown area. Hope on your luck or leave the day before…lol. Just kidding. But the city never sleeps so uber or taxi your way when you’re in the dense downtown area or bite the bullet and pay the price for parking. We literally had to download parking apps to pay for parking while we were there.

It’s Pretty Pricy. Being a tourist City, it does get expensive.

The lizards. We were near the coast and there were these Iguana lizards that would sometimes run when they see you or just stand really still and watch you. Some were the sizes of designer dogs…I kid you not – we were told they were harmless and would only bite when threatened. ‘Bite you say?’ was my response. ‘No hablas iguanas’ was my best Spanish phrase for I don’t do Iguana’s.

Huge Snakes. They have issues of invasive python species especially if you reside in the sub urban areas or everglades. These reptiles were brought over as exotic pets from Asia and Africa. These have somehow infiltrated the wild, are breeding like crazy and are now leaving the swamps and moving into the city in search of food.

Alligator’s that can turn doorknobs of people’s homes and scale fences…and I’m not kidding. I literally fell out of my chair when I saw a video clip but it’s true. People fence their pools and cover the top with a cage of sorts because you may want to take a nice evening swim and find a 12-foot gator or python enjoying the comforts of your backyard.

Lower Temperatures, Higher Humidity. Being one to whine about the weather ALL – THE – TIME, the humidity was obviously high-er. Wearing light clothing especially cotton serves as a wick to cool you down faster as opposed to other fabrics. While enjoying my newfound freedom, my hair did frizz, become poofy and stick to my skin. But it didn’t bother me much. I was just happy to be there.

Well, folks I was glad to be a pseudo tourist for a few days in Miami but happier to be back home. Like me, try to get out of your usual regimen and explore some of the jewels in your own backyard. Your likes, comments and follows are always welcome. Be safe, stay healthy and optimistic. Until I come your way again, I remain,

Periwinkle Starr 💕

Summertime Shenanigans: GF Baking with a Twist!

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Hello Y’all! Thank you for stopping by. I hope you are doing well in your part of the world. It’s been a whirlwind of sorts lately but well worth it. We’re officially in three-digit temperatures and it’s getting unbearable by the day, but this is Texas, and the desert heat does not play….at all. Summer is the best time for the outdoors. It’s a great time to hike, swim, attend crawfish boil parties, go salsa/bachata dancing, go to the beach, outdoor concerts, do touristy things in your city like checking out local restaurants in your area, visit historic sights, and have fun in the sun – while wearing floral prints and enjoying every minute of it.

It’s the weekend and one of my favorite times to try out new recipes but also doing my best to incorporate healthy ingredients when I can. Today I am trying out a GF Yellow Cake Mix but adding my own twist to it. Being one to skip breakfast on a regular basis, having a healthy-er snack late in the morning will tide me over until lunchtime. Instead of reaching for a sugar filled, calorie dense treat, I feel like this recipe is a much better option.

Update on Health Goals

Culled from my food diary

I’m still on track with eating healthy but also staying fit by being active every other day. One of the things I’ve done recently is trying out new and unknown veggies when I go to the shops. For some, this is the norm but those of us who have that ‘stick to what you know’ mindset, it’s a big step…in the right direction. Bok Choy has been my latest addition and I find it to be an interesting option but also very filling. I’m looking forward to what my next experiment will be. Now let’s get back to baking, shall we?

Typical Cake Mix Ingredients: 3/4 Cup of Water, 1/2 Stick of Butter, 2 tsp GF Vanilla and 2 Eggs. My Added Ingredients: 1/2 Cup of Roasted Salted Almonds, 1/2 Cup of GF Oats, 2 Scoops of Unsweetened Cocoa Powder, Monk Fruit GF Sweetener, 2-3 Scoops of GF Baking Flour. Utensils: Mixing bowl, measuring cups and spoons, 2 Baking Pans – To get flat square feel, and a spatula.

Let’s Go! Combine the cake mix ingredients together in a bowl. Add oats and mix. Add GF Flour. Keep mixing and set aside. In a small bowl, mix the cocoa powder and sweetener and set aside. Chop the almonds and place to the side. Grease both pans and add a dash of GF flour. Pour in the batter into the pans and spread around. Sprinkle in the almonds and lightly mix without letting the spoon go all the way down to the bottom of the pan. Using a spoon drizzle 3 tablespoons or more per pan of the cocoa mix on top and with a plastic knife or chopstick, run through the batter to get that lush chocolate swirl design. Bake at 350F with constant checks until the cake separates from the edges of the pan and the top is golden. Toothpick checks every 15 minutes is great.

Tips: This turned out great, but it had a slight hint of dryness. I would add an extra tablespoon of butter to the batter in my next attempt. Folks I missed writing, but I sure am glad to be back. Feel free to share any healthy twists you are incorporating into your favorite recipes. Until I come your way again, I hope like me, you keep enjoying life and working on your health goals. Please like, comment and follow http://www.myeamba.com for more!! I remain,

Periwinkle Starr

Summer Vacation Aftermath!

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Hello Y’all! It sure feels great to be back with another post. I hope you are doing well in your corner of the globe. I just got back from a much needed and well-deserved vacation, and I made a vow to myself to not ever go for long periods without actually taking the time to pack my bags and go SOMEWHERE, because stay-cations don’t cut it anymore. I turned off my phone and didn’t give a thought to work all the while I was gone. I did glance at my emails every now and then to make sure no one was harming themselves or getting into any crazy mischief while I was gone…Ha ha! Buy yes, its so nice to come to you with another post. Its amazing how getting time off to rest does wonders for every part of my being.

Vacations for me mean that ALL diets are off or in some way reduced to the barest medium. One thing I did as soon as I returned was to take a dose of a gentle laxative to clear my gut of any and all the junk I ingested,….in many ways, giving my digestion somewhat of a fresh start. Also drinking a lot of fresh clean water to rehydrate my body is something I’m incorporating.

Staying Focused and Loving Every Moment of It.

Culled from the internet

Some of the things I am incorporating post vacation have been helpful to me and my hope is that it helps someone else enjoy their time off without guilt but also get back in the saddle when they return home.

Big Volume, Low Carb Foods. The list is long and instead of just listing the foods on here, I’m including links to some of the youtubers that have been tremendously helpful in steering me in the right direction. https://www.youtube.com/watch?v=MIOk6o5_xS8; and https://www.youtube.com/watch?v=qvaJfRtrJxg

Walk at least 10,000 steps a day. You can build up your resistance to do more. In my case, doing one loop around my favorite trail gets me 5000 steps so my goal is to do two loops and try to build my stamina as I go. It’s so hot in North Texas this period, my plan is to walk indoors…..instead of burning in the heat.

Don’t Deprive Yourself. Find healthy alternatives for the treats you love. I recently found a GF chocolate cookie mix and I’m going to try it out.

Try Dry Packaged Soup Mixes. These are not only healthy for you, but they are easy to make and keep you full for longer while supporting your weight loss goals.

Never Compromise on Sleep. People gain weight when they are stressed. Cortisol levels rise and the body goes into hibernation mode. This stems from the early man having to weather all kinds of hardships to survive – like harsh winters, famine and only God knows what…maybe fighting off dinosaurs? LOL! At least 7 to 8 hours will do great for your body, your mind and your emotions. If you can’t afford to sleep that long, consider taking short 30 minute to an hour-long nap during the day. That will help tremendously.

Get Your Fiber Intake Up. A diet rich in fiber helps with weight loss and an overall balanced diet. The times I’ve seen myself pack on the pounds was when I was eating a lot of high carbs, starchy and sweet foods. Fiber helps speed up your weight loss.

Stay Positive. You are what you think and if you believe you can, you will. Real and healthy weight loss takes time and is not a quick fix. It slowly gives your body time to adjust instead of the shock the body receives when you cut corners. Unless its life threatening, I’m really concerned about surgeries, or those trips people make to developing countries to get all kinds of procedures done.

Having Courage to Deal with Emotional Baggage. Sometimes, weight gain may be due to natural causes – a slow metabolism, thyroid issues or more. Other times, it could be due to an unresolved issue that triggers incessant snacking, binge eating or not eating at all. Doing the best to face up to any emotional issues clears me of any reasons I have to not lose weight or maintain a healthy body and instead focus my attention on resolving any medical issues or underlying conditions.

Folks, it’s so nice to be back home and writing again. Please like, comment and follow. Until I come your merry way again, I remain

Periwinkle Starr

Gluten Free Baking…With Bananas!

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Hello Y’all! I hope you are doing well in your part of the world. We’re at the tail end of the weekend and it has been the most restful one in a long time. Oh, and by the way the temperature in North Texas dropped about 30-degrees yesterday all of a sudden so for a minute I was contemplating bringing out some of my layers back out…. but according to the weatherman, it’s going to heat back up over the next couple of days.

Pollen and rag weed were pretty intense this week and although I got to rest and enjoy my days off, I could feel it being out and about. I love weekends! They’re my best days to bake because I have the time to take stock of what I have and what I’m craving. Since going gluten free, I have been trying to find healthy alternatives with lower carbs to add to my go-to list of recipes and I have to say that I’m still working on it. So far, I’ve found a brownie mix that kinda works – with some additives, and a pancake mix that’s so good you couldn’t tell it was GF. If you’re like me, I shop bananas by the bunch and freeze them for smoothies, Yonanas or pancakes when I have the time. This recipe was a way to literally get rid of some of the bags I had laying around in the freezer.

Baking a Gluten Free Banana Loaf/Cake!

I got some inspiration for this recipe watching a short recipe on YouTube but switched up the ingredients and added a couple of my favorites to the mix. Ingredients include: 4 Frozen Banana’s, 2 Eggs, 2 Tbsp Butter, 2 Tbsp Vanilla Extract, 1 Tbsp Chia Seeds, 2 Tbsp Psyllium Husk, A good dash of Cinnamon, 1/2 Cup Unsweetened Shredded (dried) Coconut, 1/2 Cup Gluten Free Flour, about a 1/2 Cup Milk (I prefer powdered milk because its gentler on my digestion), Erythritol Monk Fruit Sweetener to taste, Baking Powder.

P.S.: I’ve recently started adding psyllium husk in small quantities to a lot of meals, cereal and baking. Its tasteless, odorless but a great source of fiber which is good for the gut, burns fat and aids digestion. I’d recommend you try it; you just might like it.

Now Let’s Go!

Place the frozen bananas in a bowl and let it thaw for a couple minutes. Using a fork, smash the bananas. Add the chia seeds, butter, shredded coconut and mix. Add both eggs and keep mixing. Add the vanilla extract, psyllium husk, Cinnamon, and milk. Keep mixing. Add Erythritol sweetener to taste. Add the Gluten Free Flour and using a whisk, keep stirring. Turn up your oven to 325F. Spray or oil your baking pan – I used my bread tin this time. Pour in the mix and then gently tap the pan on the counter a couple of times to settle the mix evenly before placing at the top rack of your oven. Bake for about 30-35 minutes with constant checks. Turn down the heat and let it sit in the oven for another 15 minutes until its done and it passes the knife or toothpick test. Reason: Ripe bananas tend to cook pretty fast without cooking evenly through. Lowering the heat will ensure the top does not burn while the rest of the loaf is still uncooked.

Ingredients that are probably already in your pantry.
GF Flour
Shredded Coconut and Psyllium Husk.
The smash begins.
To bake!

After removing the pan from the oven, I let it sit on the counter for a couple minutes to cool.

15 minutes later…Final Product 🙂
First Check.

Folks, this turned out pretty good and for those on a diet, this recipe works great, has minimal carbs, a great source of protein, Omega 3’s and fiber. Until I come your way again, stay fit, active and have healthy recipes for when you crave something sweet. I remain,

Periwinkle Starr

Getting Back on the Wagon!

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Hello Y’all! I hope you are doing great in your corner of the world! Its Mother’s Day in the States so I am wishing a happy celebration to all the Mums out there …most especially mine. The good Lord knows that many of us would not be alive today without our mums and it’s something we ought to be grateful for. It’s been a busy time but I’m glad to be back and writing again. We are in the month of May and it’s time to check in on my weight management plan.

Drum Roll!!! Drum Roll!!! Drum Roll!!!!

Let me just say that the scale was not very friendly to me when I stepped on it. I fell off the wagon with my diet even though I remained gluten free…. like that helps any. It started off slowly, skipping workouts, snacking a little later each night, not tracking my meals, not moving, not swimming…NOTHING! All I could do was scream…..NOOOOO!!!

Not today…..!

It’s funny that I didn’t notice the symptoms of weight gain…. Well, I take that back. I thought I could cheat, and my body would do what it has always done and bounce back from all those calories and bad habits, but this was not the case. This makes me think of all those people who get on those extreme diets and loose the weight but somehow the old habits slowly creep in and before you realize, it’s a downward spiral all the way down to the bottom and they are in some cases heavier than when they started off. Well, I felt exactly the same way. I knowingly did it to myself. These were some of my habits:

  • Excessive snacking – buying salty and sweet ‘gluten free’ snacks when busy, working or traveling. Come to think of it, gluten free snacks actually have more calories than a lot of regular snacks. I think this happens because manufacturers have to add ingredients that hold the condiment together which ends up with more calories in what appears to be the same quantity of food.
  • Heading to the couch and grabbing the remote after getting home – instead of heading out to the gym – even if for just an hour of cardio, Zumba or a couple of laps in the pool.
  • Late night meals, snacks, sweet treats. Guilty as charged.
  • Not being active…. ENOUGH!
  • Not getting enough sleep.
  • Poor stress management.

Getting Back on the Wagon Again!

Not a real wagon..lol!

Just like everything in life, when you get into a funk, its ok to be down, feel down and to just soak in it for a bit. The end goal is to not stay there forever. Get back up and get back into the fight to be and stay (in my case) healthy and at a healthy weight. Life happens folks and every now and again it’s easy to get out of sync when we are balancing so many spinning plates. But checking in on myself every now and again was very helpful. I find that there will always be something going on somewhere and our control as human beings is very limited. So, I had to re-strategize. Here’s what I came up with.

  • Take stock of where I’m at. How I arrived here. What I did right or didn’t do enough of; and how I prioritized my time on a daily basis.
  • Admitted failure especially in areas that need improvement. Admitting wrong is the first step of growth. Denial keeps us stuck.
  • Came up with a healthy plan – a positive and sustainable way forward.
  • Sticking to it – No more excuses.

I know this looks easier than it actually is but less is more. I’m off to the gym to do a couple of laps in the pool and get my body back in shape again. Until I come your way again, no matter where you’re at in your life or how long you’ve fallen or neglected vital components of your life, you can always make a determination to get back on the wagon again. Rome wasn’t built in a day and anything that is rushed is very rarely sustainable. Be happy, stay safe and healthy. I’ll be back before you know it. Please like, follow and comment.

Periwinkle Starr