Pursuit of Cooking

I've been keeping a BIG secret! At the start of 2023 I made a goal that I stuck with the entire 12 months.

I cooked!

BACKSTORY

Food is only important to me in a nutritious and functional way to feul my organs & muscles. I do not have much concern for taste and find all aspects of preparing a meal a torturous chore.

For my husband food is VERY important to him in a tasty and enjoyable way. He truly appreciates a delicious hot meal and a variety of them.

I've known this since I met him 17 years ago as it's a priority in his family. I'm utterly embarrassed to share that I dismissed something so valuable to him because it wasn't to me.

I made a heartfelt decision to cook several times a week beyond raw fruits, veggies, salads and sheet-pan dinners (the extent of my creations for decades).

WHERE I STARTED 

I committed! Commitment is essential to success. I had to recommit myself each and every time I set out to prepare a meal with reminders of who & why I'm serving. 

Searching for recipes and guidance was a bit daunting. I find Pinterest to be the best resource although IG has inspired me some.  To accommodate my nutritional requirements (I avoid all processed foods, dairy, sugar & need high protein) I searched these key words: Whole 30, Easy, Simple & Paleo.

WHAT I LEARNED

I like greek food and I prefer making my own salad dressings.

Ultimately, giving selflessly out of love for someone else is the greatest gift/act I can do. Serving my family a cooked meal is a big sacrifice for me on a lot of levels (meal selection, shopping, preparing, and cleaning ...) BUT the joy and love it brings them is above and beyond worth it.

WHAT CHANGED

I still have the same feelings about cooking, painful and unnecessary, which is disappointing. However, I now have a more positive attitude about it and am more confident being hospitable with others now that I'm a bit more competent.

FUTURE 

Now that I've accomplished cooking for an entire year I want to refine my efforts with efficiency. I'm going to start meal planning so that I can save time by consolidating shopping trips and align the process with our schedules to create ease. 

I encourage you to explore serving others in your goals and know that it's ok to share selectively (not everything is for everyone to know!).

Dress Beautifully Pursuing Your Goals

XOXO Sarah Louise

Happy & Healthy

Gals, we are half way through the CRAZIEST year EVER!!! #amen

We have been challenged in ways we never imagined and we have no idea when and dare I say 'if' we will return to normal.

Regardless of a pandemic it is of extreme importance to me to be healthy.  Being healthy not only keeps me happy, capable and alive it allows me to do for others. I'm not on this earth to live for myself and my own wants but to do for others in a way that glorifies God.

Dr. Vivian

So here are things that I do to try and stay healthy ...

1. Ready my bible

You can have, do and eat ALL the things but only Jesus can transform your heart!
I should have titled this 'Study' my bible. It's one thing to hear the Word on Sunday mornings and read your daily scripture every day, but getting into the Word in a way that lights you on fire to DO something is the ultimate way to be healthy inside and out.
Forget self-care, we need Soul Care!

2. Exercise

Gals I sweat and push my body hard nearly every single day! I balance cardio sessions and weight lifting to strengthen myself head to toe.  I'll be honest, I'm not good at stretching but I'm working on doing it more. I could write for days on how wonderful fitness is for your organs, muscles, joints and sanity (it's an ultimate high for me) but Nike said it best, Just Do It!

3. Eat Clean

Vivian adores a prepackaged snack :)

I'm a unicorn when it comes to food.  I could absolutely care less about it.  I detest cooking. Shoot, I avoid my kitchen like it's Covid-19. However, it's a necessity so if I must eat it has to be clean.  I eat lean meats, vegetables and fruits as raw as possible every single meal.  I barely have any food products that come from a box or bag. I also almost never eat out, only socially or on a date.
Basically, you are what you eat so eat things that will do your body good.

4. Take out the garbage

What I mean by this is what you watch, listen to, read and the people you hang around have major influences on you so be mindful.  Over this past year I removed most of the tv shows I used to watch. I thought I would miss them but I haven't.  They weren't edifying and were honestly garbage. This applies to Facebook and Instagram too. They can impact your view of others and yourself positively and negatively so friend and follow the encouraging ones!

5. Fellowship

My Sisters

Love God and love others. I know our circumstances have limitations but let's be grateful for the resources we have and use them. Video, phone calls, and outdoor gatherings (I had a parking lot party for my 37th birthday - you do what you have to do for some face-to-face fun!) We are not on this earth to live for ourselves but to love, encourage and disciple with one another. Whether it's laughter or tears share the good and the hard times with your family and friends. Together is the best way to be!

These are the big ways I stay happy and healthy but a multivitamin, lots of water, regular doctor visits and an apple a day won't hurt either.

Note: I have gal pals that believe in oils, herbs and what I call witch's brew (all natural concoctions) ... you're on your own to research those. I'm happy popping an ibuprofen when something hurts. 

Sunshine is the Best Medicine

Dress Beautifully with a Healthy Body & Soul

XOXO Sarah-Louise

Hustle for the Muscle

Happy Monday - let's start this week strong!

And maybe a little long, I'm going to try and keep it as condensed as I can but there's so much to say ....

At the start of the year I asked you, my beautiful readers, what you wanted to see on this blog for 2020 and I was so surprised that one of the requests I received most was 'what do I do for my work outs?'.  Gals, I'm not a fitness expert however I do LOVE to exercise.  I feel accomplished, healthy, strong, de-stressed and it's so much fun.

Exercising isn't a hobby, it's a lifestyle.  What I mean by that is, it's not an optional activity.  Eating isn't optional, clothes aren't optional .... exercising is as essential as water and nutrients to keep your body physically and mentally healthy.

I take the approach that God created me for His purpose and I want to make sure I take the best care of His creation so I can do His work at my very best.
I also remind myself of those that have physical limitations.  It keeps my heart grateful for the blessing of my body especially when I'm down and critical about it.

Exercising is as personal as your style. There's not a one routine fits all and there's certainly not a 'get rich quick' way about it.  It takes self-discipline and endurance.

Get Some!

HOW

When it comes to the types of exercise you do I believe it's key to have both cardiovascular (heart rate up at minimum 30 minutes) and weight bearing.  I see a lot of people gravitate towards just one.
We NEED weight bearing to increase muscle (key to metabolism), fight against osteoporosis, joint health and to achieve a firm/toned body (muscles are way hotter than skinny).
We NEED cardio exercises to keep our heart healthy, burn fat and increase speed/endurance.

Basically, you can't just be a runner/cycler and you can't just pick up heavy things and put them down. Do Both!

Tip: Find what you like and do it. While running may seem to be the most popular form of cardio it's high impact and if you don't like it you won't enjoy it. Exercise should be enjoyed! 
Personally, I adore running but only outside. I'm not crazy about cycling. So I rarely attend a spin class.  However I do try and attend one every so often b/c instructors are all different and it's great to incorporate variety. I may just find a class I like. 

WHAT

1. Weight Lifting
I love lifting weights, challenging myself to go heavier and making myself stronger.
I use free weights/dumbbells/kettlebells for my upper body and more machines for my lower body due to the amount of weight needed and the ergonomics of the exercises.

2. Cardiovascular
I run outside from 3-6 miles at a time.
I run sprints on the treadmill.
I warm up using the stair climber for ~15mins.
I participate in races every so often and have so much fun!

3. Classes
I attend athletic conditioning, cardio strength, kettle bell, barre/pilates classes and even a cardio dance class every now and then to spice things up.
I've even made a few friends in the classes I attend weekly.

Tip: Pinterest, YouTube and Fitness Blogs are great tools for exercises and tips!

WHERE

I'm 100% gym!  I do NOT like working out at home. I like the resources, atmosphere, classes, fellowship and of course the child care that come with our gym. It also has an indoor and outdoor pool along with a splash pad.

Tip: Gyms should be convenient (or you won't go) and fit into your budget.

When I'm not inside the gym I'm outside running, hiking, strolling Vivian or doing landscaping. I incorporate as much outside time as I possibly can!

I know that due to time (jobs, kids etc..) getting to a gym can be difficult so by all means find a spot in your home and sweat!

My at home equipment: Bosu ball, free weights, TRX, medicine ball

Tip: Concentrate on the weekends Friday-Monday and leave the weekdays for rest so that you can concentrate on your work/home life.

There are tons of online resources that can help you reach your goals and some are even free!
Here are some my gal pals recommend: Sydney Cummings, Bikini Body Mommy, Fitness Blender and Kayla Itsines is very popular.

JUST DO IT!!!!!

WHO

Your workouts are yours. Focus on your goals and what challenges you and no one else.
Grab a gal pal and be sweat sisters; report into each other for accountability.  If you're not comfortable with that log in your exercise in an app or your planner (I'm old school).
Tracking really helps progress.

I normally wear dark solid leggings but this design make me feel fierce ... and they're on sale!

WEAR

I definitely incorporate style into my sweat sessions but above being fashionable the clothes have to be functional . What I mean is it has to conceal, support and NOT move as I move.
Pieces that meet this criteria can be very expensive.

My Favorite: Leggings, Tank, Fitted Top, Shorts & Here, Bra, Socks & Shoes.

I recommend purchasing throughout the year such as a piece or two each month to avoid a huge receipt. I also believe that you should wear what works for your body and the exercises you are doing rather than what's cute, trending or what others are wearing.

Tip: I wash my workout wear independent of other garments on the delicate cycle and I never ever dry them! This helps them to last so much longer. My guest bathroom's shower rod turns into a hanging rack once a week.

I want to wrap this up (hopefully I haven't lost you yet) and encourage you to take care of yourself so that you can be healthy and energized because that allows you to be available to bless others!

VERY important Note: You can focus on ALL the exercising but if you eat/nourish yourself poorly it's all in vain. #truth

Crossing the finish line of the Hotlanta Half Marathon

Dress Beautifully & Hustle for the Muscle!

XOXO Sarah-Louise

Summer Skin

Just in case you didn't know, your skin is your largest organ which means it's health should definitely be a priority to you. I often feel as though it's taken for granted and forgotten about when it comes to it's care. We know to exercise to keep our heart and muscles strong, to avoid harmful substances for our liver & lungs and to eat healthy, drink water and sleep to nourish all our organs.

When it comes to our skin I believe aesthetics often trump health. We enhance it's beauty with makeup and fill it with creams, serums and injectables in efforts to preserve it's youth.
But let me tell you the most important thing you can do for your skin ... Sunscreen!!!

All the creams and chemicals can't save you from sun damage.  And nothing is more damaging on your skin than the sun.
Don't stop slathering your creams, serums or plumping your wrinkles with a little Botox but the #1 anti-aging treatment is sunscreen.
Reminder: Your face does not stop at your chin, you MUST include your neck and chest!!!

I'm never ever going to tell you to avoid the sun, because I believe outdoor time is the best way to live but just as your skin protects your body, protect your skin with sunscreen.

Facts:
100% proven fact the Sun causes Skin Cancer
SPF = % of UV rays blocked
Makeup with SPF is not concentrated enough to protect your skin

SPF 30 blocks 97% of UV rays so anything higher is negligible.  The key is to reapply.
Anything below SPF 30 is not protecting your skin.

There are 2 types of sunscreens, Chemical and Physical:
Chemical active ingredients are Octinoxate, Avobenzone, Oxybenzone
Physical active ingredients are Titanium Dioxide, Zinc Oxide

Physical sunscreens are a shield and reflect rays.  They are typically a thick white cream that can be more difficult to apply and leave a white film. Despite this I prefer them, at least for my face and for baby girl.

Chemical sunscreens absorb the rays and convert them to heat. There is no study saying that they are harmful or less effective. They make great sprays which are easier to apply so I use those for my body.

Confession: My glow-in-the-dark freckly self used to attempt to bronze myself for hours underneath the sun unprotected while I was in college. I know, I know, one of the biggest mistakes I've made but I know better now and I act better.

So just say no to wrinkles and cancer and yes to sunscreen!

Also, say no to tan lines because they're positivity TACKY!

Here are some good ones to use:

A gal pal recommended Blue Lizard to me because she loves it!  It's made of natural ingredients and they're an environmentally friendly!!  They have an amazing kid and baby line of products.

Neutrogena makes great products that are free of icky chemicals - here are some for you and your littles. These are what I use.

Sun Bum has a great line of mineral based sunscreens

Supergoop also has a mission to prevent skin cancer with their line of SPF mineral products.

Cotz is a brand I recently discovered and used their face sunscreen when we were at the beach last week.  They are free from chemicals and have a great tinted line to avoid the 'white' look.

BeautyCounter is another brand of products that's all the rage.  I haven't tried any yet but from what I hear this particular sunscreen is hydrating and smells amazing.

PS Don't forget to add a hat for extra shade!

Dress Beautifully in Sunscreen

XOXO Sarah-Louise

Mamma Monday: Strong as a Mother

Hey Mammas! Confession, I've had epic writers block when it comes to these Mamma Monday posts, so please send me some suggestions of what you'd like to read, learn or need suggestions for.
I had a dear Mamma friend message me yesterday asking me what my secret was to being fit.

So thanks to Christina I have something to write to you about :)

Here are some guidelines to which I live a healthy and fit mom life:

1. Earthly Eating
This means I don't eat things that are prepackaged or processed. If it comes from the earth I eat it.  ALL fruits, vegetables and yes I eat meat with lunch and dinner.  I bake or grill everything. Nothing fried. I also don't eat dairy not that I necessary think it's bad (well sorta) but luckily I just don't like it.
Tip: Salads are great but dressings can ruin their nutrition so choose wisely.

2. Balance Your Intake
If you indulge on date night or at an event you must do damage control.  There's only so many calories, sugars and fats allowed per week. #balance

3. One and done
I manage portions by using smaller plates and never going back for more.

4. Homebody
I rarely eat out! I reserve it for date nights and social events. And when I am out I refrain from eating chips, bread and other tempting items.

5. Sweat ALL 7
I exercise daily! I LOVE to move. I don't have a set routine but when the weather's nice you'll find me running pushing my sidekick.  I make sure to have at minimum 3 intense cardio sessions a week. I run and take group classes.
I do wear a Fitbit so I can monitor my activity.
Side note: I'm seriously thinking of moving over to the Apple Watch for it's unique features but the fear of additional 'plugged in connections' has me hesitating.

Tip: choose exercises that you like. I'm not a fan of cycling or rowing so I don't do them very often but I will push myself to take a class to give my body variety. Don't do something because you think you should or because everyone else is doing it.  Sweat sessions should be enjoyed! 

6. Lift
Weight lifting is epically important when it comes to being fit.  I pump iron just as much if not more than I do cardio.  Weight bearing exercise is extremely vital for women to strengthen us as we are vulnerable to osteoporosis. I also think muscles are soooo HOT! I feel empowered when I finish lifting weights.  And then the next day I feel like a feeble old woman with my sore limbs. haha
Body weight exercises are fantastic too! Think burpees, jump squats, push ups, pull ups etc ....

I don't believe in striving for perfection!  In fact I was reminded yesterday when trying to take a picture with baby Vivian Louise of our Sunday best and she was a complete wiggle worm, that the best is in the laughter and happiness of life. That IS perfect. (This is now one of my favorite pictures) Aim for healthy and strong not a dress size!

Tip: Work days make it challenging to fit in exercising so focus on just 2 week days and hitting it hard Saturday and Sunday.

I encourage you to take care of your body by feeding it healthy fuel and to strengthen it with regular sweat sessions.

Dress Beautifully with Healthy Eating and Exercise

XOXO Sarah Louise

Friday 5: Snack Attack

TGIF!!! I've never had a Friday I didn't look forward to ...  ok maybe not never but it's very very rare.

I warned you that my 'Friday 5' post would be a bit random but so is life.

It may sound silly but snacks are a big part of my everyday life routine.  Let me first be clear I am NOT a foodie!!! I get little to no excitement when it comes to something yummy; sigh I know it's epically weird and I'm basically a unicorn but I eat for nutrition, fuel and to make my belly stop hurting.

Because I exercise daily I'm hungry every 2-3 hours.  It's rather annoying and inconvenient but I've managed it by always having snacks in my purse, car and in my office desk drawer.

I also try and eat as non processed as possible.  I intake several types of fruit and vegetables every single day.  When it comes to snacks, finding something prepackaged that doesn't contain chemicals and processing is very hard.  So I do the best I can in selecting natural items and ones that contain protein to help fuel my muscles.

So here are some of the snacks I eat regularly ...

Skinny Pop:
aka 'Crack in a Bag'.  Man do I Love popcorn and these yummy kernels will have you shoveling by the handful!  You can purchase it in gigantic bags at the big bulk stores or in individual size bags perfect for taking to work.  FYI the original flavor is my go-to.

Fruit Sticks:
I discovered this snack from one of my mom gal pals.  They're actually manufactured as kid snacks but I find them just as delicious for grown ups.

Jerky:
These dehydrated slivers of meat come in tons of yummy flavors and packed full of protein.  They'll keep you going when you have long stretches between meals.

Nut Thins:
I'm not a cracker person because they're packed full of bleached carbs and unhealthy junk.  These don't contain flour and instead made from nuts so again another snack with protein.  They're crunchy and addicting!

Larabars:
I saved the best for last.  These bars are my jam!  I've been eating them for over 7 years now.  They are made of very few ingredients with absolutely no additives.  The best part is that they literally taste  like dessert!  Lemon is my most favorite but I haven't met one I didn't like.

You can find most of these at your local grocery; stock up so you're ready for the next Snack Attack!

Skinny Pop   Larabar   Nut Thins   Jerky   Fruit Stick

Dress Beautifully and Eat Good Snacks

XOXO Sarah Louise