I've been thinking
a lot lately about ..
For certain .. there are people in the latest 9-week Challenge .. who've set the bar high in terms of goals they're working toward. Weight loss .. better health .. the ability to chase grandchildren .. the confidence that comes when one decides to treat their body with care instead of reckless abandon
As a coach I'm privileged to spend time .. reading and responding to some of the journals. They're incredibly personal .. honest .. and filled with life as it happens throughout the day.
“The meeting lasted longer than I thought .. I was starving and without even thinking .. grabbed a doughnut from the break room” .. or .. “I met my best friend for coffee .. I know caffeine isn't part of the eating plan this week” .. or .. “It was my night to shuffle kids to events .. and missed workout .. shoot”
Reading them is also a reminder of just how hard we can be on ourselves.
In my replies .. there are always ideas and suggestions for things one can tweak in relation to food .. water .. habits .. etc. Though the things I emphasize .. above all else?
All of the day's successes .. I encourage people to write them down everyday .. in a notebook they can carry with them .. to serve as gentle reminders
“You had a cup of coffee .. and drank over a gallon of water today(!) Look, 8 hours of sleep(!) No official workout .. and look at the number of steps on the fitbit(!) You made the best choice under the circumstances(!) For today you were committed to being a better you(!)”
Of course .. there's always life's catch-all
“Carry on soldier .. nothing to see here …”
I have to wonder as well ..
If there's ever a time of the year .. that we're encouraged to pick bits of ourselves apart .. this is certainly it. More of this .. less of that .. and just how easy it is to get caught up in that spirit. Lately I've been purposing a mental step or three backward .. discovering instead that it's far more refreshing to really see the landscape for what it is. Reminding myself that my center is instead found by living in the grace I've been given .. and the forgiveness I've been granted.
To simply keep walking .. one foot in front of the other .. without constantly searching for a new route, as the world tells me I should. Certainly it might offer a quicker arrival .. though to a destination I never have intended to seek
I've also discovered .. that as I'm working to change something in my life .. it always makes me feel better if I have things that are stable to balance it against. Quirks in my daily life .. successes of my own .. habits I've formed over the last few years
A few of mine?
Don't ever forget how hard it was to build a life you love. Never let anyone take it from you
Keep drinking all that water. You're doing great
You've worked hard at your career this past year. Be comfortable and proud for recognition.
Your marriage is a huge priority. The work required is often out of your comfort zone, and you're doing your best. I love that about you.
Keep protecting yourself from influences that don't have your best interest in mind. Listen to your gut .. it hasn't failed you yet
Last year you juggled a million things. Nice work .. remember it's ok to slow down a bit this year (if you want!)
Great job building and keeping a circle of incredible people around you
I can't help but think of a quote from Benjamin Franklin .. about his daily schedule. Certainly it was busy .. and it was purposed .. with each day bookended by two simple phrases
“What good shall I do this day?” .. and .. “What good have I done today?”
An incredible reminder of where to set our focus .. and to celebrate all of our daily successes .. no matter how big or small
Meatloaf is a wintertime comfort food .. if there ever was one .. and though this recipe is vegan .. it's sure to please vegetarians and omnivores as well. It's high in protein .. flavorful .. tender .. and moist without being sticky. The best part?
Its glaze .. that reminds me of the version my Mom made when I was a kid .. with a thick layer of ketchup on top. One could serve some extra sauce on the side .. or double the amount and put a little extra on top. If you're a spice lover .. a bit of chipotle pepper added to the glaze is a great combination of sweet and spice
We were surprised by just how filling it was .. the leftovers made for great sandwiches the next day
- 1 cup uncooked du puy lentils (** or green lentils)
- 1 cup walnuts, finely chopped and toasted
- 3 tbsp ground flax + ½ cup water
- 3 garlic cloves, minced
- 1.5 cups sweet onion, diced fine
- 1 cup diced celery, diced fine (** or 2 stalks)
- 1 cup grated carrot (** or 2 carrots)
- ⅓ cup peeled and grated sweet apple (** use any variety as long as the apples are firm)
- ⅓ cup raisins
- ½ cup oat flour
- ¾ cup breadcrumbs (** gluten-free)
- 2 tsp fresh thyme (** or ¾ tsp dried thyme)
- ¾ tsp fine sea salt
- ½ tsp freshly ground black pepper
- a pinch of red pepper flakes, or to taste (** optional depending on your heat preference)
- Balsamic Glaze
- ¼ cup ketchup
- 1 Tbsp pure maple syrup
- 2 Tbsp apple butter (** or unsweetened applesauce, though not a first choice)
- 2 Tbsp balsamic vinegar
- Preheat oven to 325F.
- Rinse and strain the lentils, and put them in a pot, along with 3 cups of water (or vegetable broth). Bring to a boil and season with salt.
- Reduce heat to medium/low and simmer, uncovered, for at least 40-45 minutes, stirring frequently & adding water if needed.
- (** The goal is to over-cook the lentils slightly. Mash lentils slightly with a spoon when ready)
- Toast walnuts at 325F for about 8-10 minutes.
- Set aside.
- Increase oven temp to 350F.
- Whisk ground flax with water in a small bowl and set aside.
- Heat a teaspoon of olive oil in a skillet over medium heat. Sautee the garlic and onion for about 5 minutes. Season with salt. Now add in the diced celery, shredded carrot and apple, and raisins. Sautee for about 5 minutes more. Remove from heat.
- In a large mixing bowl, mix all ingredients together. Adjust seasonings to taste.
- Grease a loaf pan and line with parchment paper. Press mixture firmly into pan. Whisk glaze ingredients and then spread half on top of loaf. Reserve the rest for a dipping sauce.
- Bake at 350 for 40-50 minutes, uncovered. Edges will be lightly brown. Cool in pan for at least 10 minutes before transferring to a cooling rack. I usually wait until the loaf is cool before slicing.
% Protein: 14
% Carbs: 51
% Fat: 5