The Update That Beats All Updated

Wow! It has been almost four years since I last posted on my Perpetually Prayerful blog and so many exciting, amazing, challenging things have happened! So let's catch you up a bit!

Family & Home Update

We are approaching our sixth year in South-Central Indiana! Nearly two years ago now we sold our first house and moved in with my in-laws for six months while we built our dream home. Andrew is in his seventh year of teaching and I still stay home with my little guys! Our oldest is four and a half and in preschool 3 days a week, our middle son just turned 3 and is still home with me full time, and we added one more little guy into our family, who is 9 months old, making us a family of 5! I love being a boy mom! People constantly ask if we are “trying for a girl” and I respond with “absolutely not! God knew what he was doing by making me a boy mom!” We have aspirations to foster/adopt one more little boy when our youngest is about 2 but we will see where God leads us before then.

Faith update

My faith has grown immensely over the last several years and I attribute a lot of my spiritual growth to becoming a mother, having an amazing, God-fearing spouse and having a spiritual family and social network. Through prayer, devotions, my mobile Bible App, my prayer journal, our weekly marriage journal (on our third one!), small group Bible Studies, 1 year of Bible Study Fellowship, deep conversations and a multitude of teachable moments with our children, my faith and confidence in Jesus has grown exponentially. Seeing the smallest fruits of my labor with our children has been such an encouragement for me to keep going. Our oldest two boys lead their own prayer time before bed, say their own table prayers before eating and get so excited to talk about our Lord, pray before preschool drop-off, attend Sunday School, read our daily preschool devotion and see God working all around them. Our hearts are full to watch their child-like faith and their love for and understanding of Jesus flourish.

Health Update

After three pregnancies, all pretty close together, I have been able to shake most or all of the baby weight. After my third pregnancy, I encountered the scariest health concerns of my life. Thankfully, the Lord got me through it and with our village we made it out unscathed. Maybe I'll write another post about this specific experience, but for now, I'll leave it there. 

I've done a lot of research over the years on diets, fads, exercise and tried different forms of weight loss to find the best for me. What I have found works best for me in Macro Counting and if I can stick to it, I see results. Pairing it with exercise helps me see even greater results, but I figure it's all about baby steps. I'm currently on track with my macro counting so we'll see if I can become a bit happier with my physical appearance this time around. I have a different drive to become physically fit as I approach 30 this August and now that I believe to be done having biological children. I also see the positive effects of getting healthy early and while I still have a body that can change pretty quickly. 

Thanks for catching up with me and I hope to start posting more again soon!

Happy Living & God's Blessings!

J.M.

Low Calorie Pumpkin Spice Muffins

Autumn is my favorite season. I love the leaves, the crisp air, wearing sweatshirts and jeans, and knowing that it is the beginning of the holiday season! Here's the tricky part though, the holidays are upon us, which means that, as Americans, we stuff our faces! How on earth am I supposed to enjoy the holidays, which generally revolve around food and family, if I'm counting calories?! By making some healthy dishes of my own! And how can you go through autumn without having pumpkin and apple everything? Or is that just me? Either way, I was given an AWESOME low calorie pumpkin spice muffin recipe that I am going to share with you! To determine the calories or my recipes, if the food isn't listed on my FitBit app, then I go on my laptop and plug my recipes into MyFitnessPal and it does all of the calorie counting and nutrition label information for me!

Low Calorie Pumpkin Spice Muffins
Calories - 87 per muffin
Prep Time - 10 minutes
Cook Time - Varies (it was 25 minutes/dozen for me)

Ingredients:
1 box of Duncan Hines Spice Cake Mix
1 c. water
1 can of pure pumpkin (I used the Aldi brand)

Instructions:

1. Preheat oven according to the instructions on the Spice Cake box (I preheated my oven to 325*)
2. Mix all ingredients in a mixing bowl until there are no lumps in the batter (I used my hand mixer to make the consistency smooth)
3. Line a muffin tin with baking cups
4. Scoop batter into baking cups and fill them 3/4 of the way (I used an ice cream scooper and found that I filled them in about two scoops)
5. Place in oven for designed time according to the back of the Spice Cake box (My muffin tin makes 12 muffins so I left them in for 25 minutes)
6. Make sure the muffins are thoroughly cooked by sticking a toothpick into the middle of the muffins. If the toothpick comes out clean then they are thoroughly cooked, if not, then stick them back in the oven for a few more minutes.
7. Let them cool.
8. ENJOY!

You can't beat low calorie fall treats! Do you have a low calorie recipe to share? Please leave the link in the comments!

Happy Living & God's Blessings!

J.M.

Garlic and Herb Zucchini Noodles

I'm 50% Italian and 100% pasta lover. I would eat pasta for every meal if I could, but for obvious reasons, that wouldn't be the healthiest choice. In a quest to reshape my lifestyle and become healthier, I searched through hundreds of pins on hundreds of health themed Pinterest boards. I came across the idea of Zucchini Noodles and decided to make it my own.

Garlic and Herb Zucchini Noodles

Ingredients:

3 Medium Zucchini

2 Garlic and Herb Saute Expressions squares

1. Wash zucchini
2. Cut the bottom off of the zucchini, leaving the stem attached so you have something to hold onto while you peel the zucchini (they can get slippery, safety first)
3. Use a wide blade peeler, such as the orange one in this set
4. Peel all three zucchini as much as you can

5. Place the strips into a saute pan and set the burner to medium heat

 6. Add two Garlic and Herb Saute Expressions squares and stir occasionally

7. Cook until zucchini strips are soft like noodles - about 8 minutes or so

8. Enjoy! (I like eating this with grilled chicken)

Happy Living & God's Blessings!

J.M.

Smoothie of the Day

Well Ladies and Gents, it's time for the Smoothie of the Day! Today's smoothie is a recipe I found online that I reworked a bit and I can't take credit for the picture, I snagged it off of Google, but anywho, we're going to call today's smoothie Orange Sunrise. What's in it you ask? Well let's see:

Ingredients

• 4 Apples (Sliced)
• 1 Sweet Potato (Cooked and Peeled)
• 2 large Carrots (washed and the ends trimmed off)
• 2 cans of Mandarin Oranges (with the juice) OR 6 Clementines

What makes this smoothie good for you?

• Apples - 
• Apples are filled with soluble fiber  (5 grams)
  • This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer
• Helps control insulin levels by releasing sugar slowly into the bloodstream.
• Cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
• Apple pectin helps reduce cholesterol levels by lowering insulin secretion.In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
• According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
• Apple cider vinegar can help prevent the formation of kidney stones.
• Studies indicate that eating apples daily can reduce skin diseases.
• According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn’t.
• An apple has only 50-80 calories and has no fat or sodium.
• Apples are packed with vitamins C, A , and flavonoids and with smaller amounts of phosphorus, iron,  and calcium.
• Apples provide a source of potassium which may promote heart health.
• Sweet Potatoes - 
• They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks
• They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer
• They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal effective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland
• Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things
• Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral
• They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys
• Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain
• Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence
• There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.
• Carrots - 
• Improved Vision - Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.
• Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.
• Cancer Prevention - Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.
• Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.
• Anti-Aging - The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.
• Healthy Glowing Skin (from the inside) - Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.
• A Powerful Antiseptic - Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.
• Beautiful Skin (from the outside) - Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask. 
• Prevent Heart Disease - Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.
• Cleanse the Body - Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.
• Healthy Teeth and Gums - It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.
• Prevent Stroke - From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less
• Mandarin Oranges - 
• Helps Prevent Cancer - Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.
• Prevents Kidney Diseases - Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones. Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.
• Reduces Risk of Liver Cancer - According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.
• Lowers Cholesterol - Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
• Boosts Heart Health - Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
• Lowers Risk of Disease - Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
• Fights Against Viral Infections - Studies show that the abundance of polyphenols in oranges protects against viral infections.
• Relieves Constipation - Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
• Helps Create Good Vision - Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.
• Regulates High Blood Pressure - The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.
• Protects Skin - Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.
• Oranges Alkalize the Body - Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.
• Provides Smart Carbs - Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.  Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain

**Please note that the website I compiled this information from can be found by clicking one of the blue ingredient links or by clicking here

There you have it folks! This is definitely one of my favorite smoothies, plus it's sweet! You can even add some greens to it and you probably wouldn't notice much!

Happy Living & God's Blessings!

J.M.

Kicking-Off a Cleanse

I have never been good at being or staying healthy because for one reason or another, every excuse in the book has made it's way between me and the lifestyle I want. I have two major problems: I LOVE food, and I am LAZY! I've never liked my body, but I guess most people experience the same thing, and I've spent many spans of time trying to improve, trying to workout, trying to eat better, trying to run more often and trying all sorts of things that have just never been right for me. Here are a few things I've learned on this never-ending journey of trying to get healthy:

Exercise
First things first, you need to find something you love. I have friends who are obsessed with walking and have lost tons of weight, I have friends who have become body builders and can climb ropes all the way up to the ceiling, I have friends who are yogi's, I have friends (mostly relatives) that are runners, my husband plays basketball at least once a week and coaches 6th grade girls basketball so he gets a work out in there too. You HAVE to find something you love. 

Lately, I've been inspired by yogi's. I follow some amazing people on Instgram (shoutout to #beachyogagirl) and I see their amazing forms, techniques, lifestyles, bodies and poses and I want that! But let me tell you, you don't just walk into doing crazy awesome poses..trust me. And that's the most frustrating thing about it. To look good, to really make a change, to hold a handstand or a scorpion pose, it takes time. Did I mention that I'm the least patient person on the entire earth? Well, I am. I always try to skip to the good stuff and end up falling on my head...literally. HA!

After work today, I'm finally going to join a gym. I tried this once in the past and loved it, but my job back then demanded 12+ hour days from em with commuting downtown Chicago and it was way too draining. What I loved about the gym I used to attend though was the classes. I loved going to class and being shown what to do. I tried a few classes and kick boxing was by far my favorite. Not only did I feel the workout, but I looked so cool doing it! This new gym I'm going to join today also offers classes and I plan to attend each morning at 5:30 am, before I go to work (that way when I get busy in the evenings I won't have to miss class). I'm also opting to only pay for a 3 month membership to start off, especially since we're trying to have a baby, I have no idea where I'll be at physically three months from now. Best to start small I guess!

Also, if you can't afford the gym or don't want to dish out the dough, try using a workout DVD or finding a great free YouTube channel with workout videos!

Eating
I've tried eating this and that, I've tried not eating these or those, I've tried not eating, and I wouldn't be writing this post if I didn't try eating everything I wanted to  and still lost weight, so here I am. Remember how I mentioned that I'm lazy? Well something that seems to have been working for me are smoothies. We have a Ninja Blender and it's amazing, my dad has a Vitamix and loves his too, and it's easy to use and clean, if you rinse it right away. I found some smoothie recipes on Pinterest and have found a few that I really like. The best part is it's a lot faster to do the light prep work needed for a smoothie than it is to cook a healthy meal, so this smoothie plan has been working for me so far. (Side note, my husband is so skinny and can eat whatever he wants without gaining weight so I usually make him whatever we have at home if I'm having a smoothie for a meal). You can also follow my Pinterest Boards Yummy and Because I Need To for inspiration and ideas.

Here are some healthy recipes I like - 
Avocado Chicken Salad Sandwhiches
5 Minute Prep Meals
Pumpkin Pie Protein Smoothie
14 Slim-Down Smoothies
No-Bake Energy Bites

***Of course eat your fruits and veggies and some light protein and drink plenty of water. Take a vitamin too if you're able to.

Tracking Your Efforts
My last major health-kick was back in August around my birthday. We had just spent our first summer living in Columbus (okay MY first summer, since Andrew grew up here) and I got into tracking my step count along with pretty much everyone in my husband's family. I asked Andrew for a Fitbit for my birthday and asked if part of my present could be getting one for him too so we could compete with each other and encourage me to keep at it. He agreed to get a fitness band too but ended up getting a Jawbone. Both fitness trackers are good investments and sync with apps on your smartphone and or the computer so you can track your progress in real-time. You can even input the exercising you do if the app doesn't record it, such as weight lifting or yoga, you can track your sleep and see how often you wake up and at what times, and you can input the food you're eating. If you have an Iphone, the Fitbit app comes with a bar code scanner that can scan the bar code on the food you eat and automatically calculate how many calories you have left for the day. If you're like me, and have  smartphone but refuse to buy into the Iphone craze then you can search popular food brands for the food you eat or use the website to input a recipe to pull the calorie count. I believe the Jawbone app comes with a bar code scanner regardless of what smartphone you have.

When To Weigh In
It;s recommended that you weigh in at the same time of day, generally in the mornings, after you've used the restroom, with little to no clothing on, and before you eat or drink anything, to get the most accurate weight. You will notice that your weight may fluctuate slightly every few days depending on what you've recently digested or what you're in the process of digesting. It's best to track your weight either by writing it down or by using a fitness tracker such as the Fitbit or Jawbone.

Find Inspiration
I have spent a ton of time on Pinterest and have found a source of my inspiration there, plus I  am inspired by my sister-in-law Megan, who is a runner and has completed two half marathons, my cousin-in-law Ali Patberg, because she's a phenomenal basketball player who was already in shape but has totally redefined her figure and her game and so many others. Here are some pictures from Pinterest of people that I aspire to become more like. 

Happy Living & God's Blessings!

J.M.

Practical Partial Paleo

At the end of April, I decided that my husband and I would attempt to go partially-paleo. If you have researched diets, or lifestyles changes as I like to refer to them, then you know that going paleo means no bread, no cheese and really nothing processed. The concept is to stick to "caveman" options, such as berries, nuts, meat, etc.

While I made it a family choice to not entirely remove bread and cheese and some processed food, the recipes we have been making have had such positive effects on us. I've never been at an obese weight, but I also know that I've never been as slim and toned as I've always wanted to be, and my husband has actually been losing weight since we've been married, so I didn't think going completely paleo was the best decision I could make for our family. I recently realized that I look and feel the way I do because of myself and my choices. This may seem obvious to some of you, but it's so true. I'm the one who grocery shops, cooks meals and chooses to use my free time to sit on the couch or take a nap instead of going for a jog or bike ride. So I finally decided to step up and start buying better food to prepare healthier meals, even if it took longer than 15 minutes to cook, it would be worth it.

That being said, here are some of our favorite recipes! Each time I try something new, I ask Andrew to rate it on a scale of 1 to 10 if he would like me to make the recipe again. 

No-Bake Energy Bites 

Cauliflower-Crust Calzone 

Crispy Chicken Dippers 

Garlic Cauliflower Mashed Potatoes 

Oven Roasted Garlic Cabbage

Zucchini Boats

Mini Cauliflower Pizzas

Paleo Coconut Chicken

Roasted Asparagus

Summer Squash

Skinny Mac and Alfredo

I labeled this post Practical Partial Paleo because we're on a very tight budget and trying to eat healthy - so it's possible to eat well on a budget, a $200 monthly grocery budget (including personal care items and cleaning supplies). In order to accomplish staying in budget and making recipes, I also began meal planning:

1. Find recipes from cook books, the internet or Pinterest you like
2. Print or buy a calendar for the month (you can choose to plan the whole month or two weeks)
3. Write in any plans you have where you won't need to cook dinner (going out of town, etc)
4. Write in one dinner recipe per day (you don't have to stick to that recipe that day, this just helps you figure out how many meals you need)
5. Make sure you have side dishes planned (you can write these in too if it helps you)
6. Now make a grocery list of the ingredients needed for your meals 
7. Before going to the store, assess what ingredients you already have that you need and decide if you need to restock or buy more - if you're like me, I didn't have many baking ingredients when we started this journey so my grocery bills were a bit high at first as I stocked up on my baking staples.
8. Cut coupons (if you choose to) or shop at stores such as Aldi to stay in budget - We go to Aldi for everything we can, and whatever Aldi doesn't carry we get at Walmart. Don't cheat yourself though, if there is an Aldi in your area, shop there! Their prices are so much better than Walmart's! 

 Happy Living & God's Blessings!

J.M.