How Much Water Do We Really Need to Drink?

Lets Catch Up

I'd like to buy you a cup of coffee, and catch up on all the things we have missed about each other while I have been radio silent.  SO much is different now, I feel different.  My last year in school really prepared me for my future, but it was nothing compared to what I am about to embark on.  My senior year will be full of challenges, new responsibilities, and most likely many more sleepless nights.  That is what the powers that be enjoy: sacrifices of sleep on a regular basis.  

1) I finally have been able to register for my Assessment and Medical Nutrition Therapy classes!  I passed Advanced Nutrition with an A, and I cant wait to utilize my knowledge to learn how to help people with nutrition related medical problems.  

2) I am a board member for the Student Nutrition Dietetic Association! I had to run for office and get voted in and everything!  It was all very official, but I am proud to say that I am the Social Media Chair for the 2015-2016 SNDA board!  My job is to maintain the social media outlets for the club, but I already have so many ideas about how to grow our pages, and add content suitable for the whole student body!! (not just for the nutrition department) 

3) My very best friend in school (and in town), Haley, and I have registered to attend FNCE this October! FNCE is the Food and Nutrition Conference and Expo.  Think Comic Con for dietitians and nutrition junkies.  I really am so freaking excited.  Attending FNCE has always been a bit of a distant dream, but when I found out that this year its being held over my birthday weekend, I knew we had to make it happen.  Before I could recover from my excitement, we booked plane tickets to Nashville, Tennessee, and Haley's dad got us a room at the Hilton right across the street from the venue.  This will be the best year ever!

4) I am not sitting around twiddling my thumbs this summer.  I am involved in a couple various projects for our department at school.  I will be helping prepare and market the Bulldogs in the Kitchens Woofle Mix (a high protein waffle mix sold at our on site farmers market), and I will be assisting in grant writing and research projects being overseen by our DPD Directer, and my Professor, Dr. H.  These are great experiences, and I feel so lucky to be involved.

Other new developments include the fact that I became a planner nerd!  I ordered my first Erin Condren Life Planner back in February, and have basically been attached to it ever since.  I have never been so organized in my life! It feels awesome.  

Maddex had an amazing school year, ending with a 3.2 GPA and experience in cross-country, soccer, track, and baseball.  This fall he will be in the fifth grade and really wants to play football for the school, and soccer for an outside league.  I know he can handle it, he is truly amazing.  He left to spend the summer with his dad last Friday, and my spirits haven't been as high since.  Its a struggle every year.

The truth is that I have really missed blogging, but I lost interest in blogging so much about the random things in my life.  I would like to begin to lean this blog toward content related to nutrition, wellness, and what its like being a RD2B.  Would either of you readers be interested in that kind of content? I'd also like to begin vloging more: recipes, Q&A's, food hauls... What do you think??

Have you finished your coffee yet? Do you need another? Okay, now its time for you to tell me what Ive missed!  Comments, links to your posts, etc! 

XOXO,

Cristen

New Years Resolutions: The Best Time of the Year!

I love New Years Eve.  More then that, I love making new years resolutions.  Generally, every new year I like to make about 3 resolutions.  One general, one practical, and one personalized.  I usually meet my resolutions too! They are very motivating for me.  Its weather or not I maintain is the issue.
Anyway! This year I only have two, because well, one of them is going to take a lot of work!

My New Year Resolutions for 2015 are:

1) To discover this brilliant thing called self control, and develop some!
2) Nest my bedroom and create the most inviting atmosphere possible.

Self Control
As it is, I basically live without boundaries.  I follow my ID where ever it takes me and call it my "free spirit".  In the moment, doing what ever I feel like is super fun.  It gives me a false sense of control.  I like eating whatever I want, buying whatever I want, and doing whatever I want.  I do have some boundaries (like don't have sex with strangers) but generally I do whatever will make me happy in the moment.  If you want to get physcoanalytical, I am sure there is something deeply wrong with the excitement I get from being able to go to the store, buy a bunch of junk food, and have a binge fest while watching my seventh hour of Supernatural.  The problem is that these behaviors have a negative effect on the goals I am consistently trying to reach.  I tend to find myself in a yo-yo situation, feeling the constant push and pull of what I want in the moment, and what I really want out of my life.

Honestly, I am tired of having the conflict.  I would like to get rid of it, and now I have the perfect excuse: I'm 30 years old, and its time to grow up.  That simple.
So! here is where the resolution comes in.  I will set up boundaries for myself, and deeply commit to certain desires I want for my life.  I want to be happy, healthy, strong and fit, and dedicate my life to helping others.

The easiest boundary to set up would revolve around food, and the choices I make.  I will only put nutrient-dense foods into my system.  Instead of eating for pure pleasure, I will eat for fuel.  I am an active person, and I genuinely love working out.  I would like to start seeing results from my efforts, but as it is I ruin it by eating too much or just pure crap.  I anticipate the first month will be difficult.  Sugar detox is pretty intense.  But I will start seeing food in terms of protein, fat, and complex carbohydrates, which should help avert me from useless foods.

Its not just food though, the last two years were really hard on me.  I was in a relationship that tore me down so badly I had to go to therapy and get on anti-anxiety meds.  I am happy to report that after almost an entire year of trying to heal myself after the relationship failed, I am finally back to my former self.  I didn't realize it until I was at my best friends wedding a few weeks ago that I am back to my original self, and she is awesome!  I don't ever want to lose myself again.  Ever.  I will never let anyone ever tear me down again.  So I will make social boundaries for myself as well.  I will keep unhealthy people out of my life.  I wont date boys who don't like me (wow, doesn't that sound obvious? well, it wasn't before), I wont chase anyones friendship, and I wont hesitate to walk away the minute anyone becomes hostile to my happiness.  Wow, doesn't that sound incredibly selfish? Maybe, but I refuse to play around with my well-being anymore.  I would rather be alone for the rest of my life then be around someone who hurts me emotionally (or physically).  Here's the easiest way to look at it: I will start to treat myself as though I am my own best friend.  I wont let anyone hurt me anymore.  Period.

If feeling pretty good about developing self control, although now that I have set boundaries, the difficult part will be implementing them.  I anticipate I will learn a lot this year, and I am so excited to see the positive effects this self control will have.

Sanctuary
Currently I live in my dads house, so that I can keep my loans minimal while I am in school.  Also, having live-in childcare is invaluable! I am lucky enough to have my own room, even if it is the smallest space in the entire house.  Its so small that even two objects being out of place makes it feel crowded and messy.  Coming home from a busy day at school followed by a rowdy night at work to a messy, crowded room sucks.  It can make my head ache and my chest tighten.  Coming home to a clean, comfy, and functional space can immediately change my mood and relax me.  Waking up to the same can inspire me to take on the day like a champ.

I've set up a road map:
1) Throw away anything I don't need, and will never need.
2) Store anything I love, but don't need on a daily basis
3) Find a spot for everything left.
4) Clean out the closet (uuuuuuugggghhhhhhh)
5) Purchase new bedding that is super comfy and pretty
6) Keep it simple; dont let crap pile up.
This process may take a few months or more, but it will be a project I will happily complete.

Anyway, so those are my 2015 Resolutions, what are yours??? Seriously, I'm dying to know!

xoxo,
Cristen

To Catch A Date: The Experiment

Yesterday morning, my sister wanted to meet me at Starbucks.  Jumping at any chance to see her (she is moving at the end of the month to Arizona), and of course being addicted to my new baby niece, I said yes.  As soon as I met her in the parking lot I unstrapped that baby from her carrier so I could once again hold an angel in my arms.  This Starbucks just happened to be two doors down from the pizza place I work at, so on a whim I marched her over to meet my boss.

After a few minutes of oooh-ing ans awww-ing everyone had come to the consensus that she was, in fact, quite adorable.  We all playfully shunned my poor sister for moving at the end of the month, and then we said goodbye.  Afterwards, my sis and I went to go get that coffee, and chatted about kids, lactation, and other boring things.

Later that night, I reported to work excited to bring joy to the every-man via pizza showing up at their door like magic.  The service I provide is one step down from wizardry, and I like it that way.  Boss began to chat with me and the conversation went something like this:

Boss: you know, seeing you with a baby earlier today was really sweet.  I think you should have one of your own.
Me: um, I have one, remember? Maddex?
Boss: yeah, and Maddex wants a new brother or sister!
Me: Maddex doenst know what he wants
Boss: well first we need to find you a real man.  No more of these "kids", but someone who will take care of you the right way.
Me: yeah, ok (laughing) and where do you suppose I find one of those?
Boss: you have to go out into the world.
Me: No, I dont do that.  I come here, I go to school, the rest of the time I hang out in my room with my cat.  I like it that way.  Stop looking at me like that.
Boss: Cristen, you need to put yourself out there.
Me: what does that even mean??
Boss: Go one evening to get a Starbucks, sit at a table, read a book!
Me: and some great guy is just going to magically come up to me and ask me out? its that easy?
Boss: yes.
Me: ha!
Boss: it doesnt have to be a coffee shop.  Go out and see a movie by yourself.
Me: I do that.
Boss: Go to a nice, upscale place, like a wine bar, sit down have a glass of wine, order an appetizer.  Dress professionally.  I guarantee you'll find a nice guy.
Me: Boss, isnt that kind of pathetic.  I dont want to be one of "those girls"
Boss: older women do it all the time.
Me: Ill think about it.

Then I ran out the door with two deliveries.  But he got me thinking, is that really how people meet other people in this world? Should I at least give it a shot? Just to see what might happen?  What could I possibly lose?  Then I thought that it might be kind of a fun experiment.

So! Long story short: Ive decided to go out into the world 4 times within this next week.

1) Coffee shop to read a book
2) Go out to a movie
3) Go to a wine bar (I have a specific one in mind) to order wine and an appetizer
4) Browse the bookstore (I figure id actually find a guy id like at a bookstore)

The challenge: Im going to give it a shot.  I will record my experiences and share them here on the blog.  My hypothesis: Nothing will happen.  But I guess we will see!

October Vlog: Currents

Today I am linking up with Faith from Life W/Mrs. G & the Artist for her monthly Vlog series, and the topic this month is Currentlies! So I stole my dear friend Juels from The Other Juliette to record this blog with me.  She is hilarious, and to have her "co-host" was the best decision Ive had in a very long time.  If you aren't already a follower of Juliette, I strongly urge you to check out her blog.  She is amazing, and I guarantee you will love her!  I hope you enjoy watching.

A couple books mentioned in this Vlog are:

1) Amy Falls Down by Jincy Willett

2) This One Is Mine by Maria Semple

Too much to ask?

How To End The Cycle That's Making You Fat.

One day you wake up feeling especially bloated. You look into the mirror and hardly recognize yourself anymore. As you inspect your new "curves" you think back over the last couple days, weeks, or months and realize your lifestyle has drastically changed. Your running shoes are dusty, strewn in a corner despite how warn in you stretchy yoga pants are, and you can't remember the last time you ate a vegetable. Wait- does the tomato on your hamburger the other day count? It totally counts... Right?
Then you get dressed in "the only pants that fit you right now", and head to the kitchen to get breakfast. Alas no healthy options are available so you settle for drive through coffee and a butter croissant. By the time you get to work or school you are extremely discouraged and can't imagine how you will ever undo what's been done, so you do what's easy, which is continue to eat whatever you want, however much you want, and by the time you get home you're too tired and feeling yucky so exercising is out. But right before bed you think back to the morning and start to feel guilty about not doing better. Then you bust out the excuse: it's too hard.

This cycle seems to be never ending, but there is hope. There is a way out if you want it. And here it is:

1) The next morning, strip down to your birthday suit and jump on the scale. Hope for the worst because this is your beginning number. Later, the bigger this number is the more impressive your results will be. Then, write it down, put it away, and go get dressed.

Image by east Dallas Crossfit

2) it's time to meal plan. Since this requires planning and shopping, feel free to use this as the last day to splurge on on the awful foods you love. Try not to binge, you'll just feel worse. Sit down and map out all the meals you will have in one week. Make special note for any date nights or brunch with the girls. Once you have an idea of how many breakfasts, lunches, dinners and snacks you will be providing for yourself then it's time to plan out some healthy options. Keep in mind how much time you will have for each meal. Are your mornings really busy or do you get up with enough time to sit down with a cup of coffee and the paper? Do you pack your lunch or dinner? Then make a list of healthy foods you enjoy: scrambled egg whites with spinach, turkey wraps on a whole wheat tortilla, baked chicken or tofu with steamed veggies?

My suggestion is to start off with easy meals to get you going. Go ahead and plug in a healthy option for each meal you will be eating for the next week. If you're a habitual eater like me, this is really easy, because I tend to eat the same one or two things for each meal, which also cuts down on grocery costs.

You can still eat your favorite foods, just make them lower in calories and higher in nutrients with healthy swaps! Trade goldfish for whole wheat crackers. Use cucumber slices instead of chips. Zucchini noodles instead of pasta. Collard greens instead of taco shells.

Here's an example of my upcoming week:
Breakfasts: cottage cheese and green tea for mornings I'm in a rush, perfect fit pancakes for mornings when I have a little bit more time
Am snack: 1 cup grapes and 1 serving of almonds
Lunch: either quinoa salad with crackers and laughing cow cheese, or a veggie, hummus wrap on a whole wheat tortilla with a side salad.
Pm snack: perfect fit protein shake with almond milk.
Dinner: salad with choice of protein.

After you have your meals planned out its time to look over recipes and write down your shopping list. Next to the shopping list write down how you will need to use each food item. For example when shopping for the veggies to go into my veggie wraps, I will note that I need them cut length wise. While keeping in mind that I will need egg whites for my pancakes, I can then choose the liquid whites over whole eggs to keep my labor shorter.

After you have shopped till you dropped its time to prep your meals. This is where that side list of how you will be using each ingredient comes in useful. Start by dividing each food item and grouping together what you will use for each meal. Cut, dice, or peel accordingly. If you need to actually cook a recipe do so. Make sure all your breakfast foods are front and center in your fridge so they are easy no brianers when you are just waking up. Use Tupperware to divide salads for the week, or any other meal you decide to have. Make it so easy that all you have to do is pull it out the fridge, heat if necessary, and then devour. If you are packing your lunches, why not pack them now, put a label on them noting each day, and then put them in the fridge. If you are portioning out snacks, do it now. For my 1 cup grapes, I like to wash the fruit, and then measure them out into Ziplock bags for the week. The whole idea is a grab and go system so that you are never standing at the refrigerator with the door open wondering what you should eat.

This system really helps to keep food costs and waste down. It might be cumbersome the first week or two but then it will get easier, I promise. Another plus to food prepping is that you can measure out correct portions which will keep you from over-eating.

3) The next step is to get moving. Look at your calendar for the week, where do you have some time to exercise? Schedule in at least 4 workouts for the week. Just 30 minutes is enough. You can do anything; go to a class at the gym, go for a run, walk, at-home workout videos, heck even YouTube has some amazing options. My personal favorite is to run for cardio and do Tone It Up videos at home. Those are my go-to workouts, and they are effective. Later you will need to add variety, but this is just a jump-start, so anything you choose will be effective.

After scheduling your meals and workouts you will begin to feel a lot better. Mostly because you will have a plan! After utilizing the plan after about three days you will begin to see results. Slowly but surely you will start to feel like yourself again, I promise! Sometimes life gets a little crazy and we settle into doing what's easy, but easy doesn't have to be bad for you! Taking a few hours every Sunday to meal plan and schedule your workouts will save you so much time and headache during the week.

After a few weeks you will continue to lose extra pounds and begin to feel better about yourself. Once you feel normal again it's important to find a balance. Continue it plan your meals but it will be OK to splurge once or twice a week! Life will happen, and I demand you are present for yours! Just find the right balance for you to maintain your happy!

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