Confessions Of A Frozen Pizza Addict: Part One

Hello, my name is Jenn, and I love making frozen pizza for dinner.

Why? Mostly because it takes less than thirty seconds to turn the oven on and slide the pie in. But also because I hate cooking. And I love the taste of pizza.

I saw a video during my home economics class in middle school that said pizza is a very nutritious meal – protein, carbs, and vegetables. The only other thing I remember from that class is making a giant chocolate chip cookie in a pizza pan.

So if pizza is healthy, then why am I concerned about my addiction?

Unfortunately, premade frozen pizzas aren’t as healthy as my middle-school self was led to believe. Most options are loaded with salt, cheese, processed flour, and preservatives, without the benefit of many vegetables.

Another problem is variety. Eating the same things over and over provides the same nutrients, and same nutrient deficiencies, over and over. To get all the vitamins and minerals the body needs to function, effectively and efficiently, at least some variety is required. 

Yet fear not, pizza lovers! The news is not all bad. Pizza can be a very nutritious and complete meal if you make it right. And health and nutrition magazines are full of suggestions and recipes to do just that.

In the past, I’ve often been frustrated with articles telling me to eat more of this, less of that, and stand on my head while spicing my free-range chicken. (Yes, I made the last one up.) But I find many of the recipes to be too complicated and time-consuming. If I don’t even recognize half of the ingredients, then chances are I’m not going to be making it.

So I have started on a journey. My goal: to find my own way to healthy eating. I’ve noticed how my poor nutritional habits affect my body’s energy and mood, and I am ready for a change. But not the change that someone else is suggesting – I’m ready for MY change. I can’t be someone else, no matter how healthy their intricate, picture-perfect, glossy-magazine-worthy meals are. I have to find my own way to eat better – something that involves easy recipes, convenience, and pizza.

This is the start of a series chronicling that journey. First up – my own recipe for easy, healthy pizza. I hope some of you will join in, give the recipes a try, find your own unique twists, or send your own suggestions! Be yourself, be creative, and have fun finding your way!

Jenn’s Healthy And Easy Pizza

Ingredients:

Boboli pizza crust

Small can of unseasoned, no salt added tomato sauce

Oregano

Basil

Garlic

Spinach

Broccoli

Low-fat mozzarella cheese

Parmesan cheese

1. Turn on the oven – 450 degrees for Boboli pizza crusts.

2. Put the Boboli crust on a piece of aluminum foil.

·      Bonus health tip: use a whole-wheat crust for more fiber.

3. Put unseasoned tomato sauce on top – however much you prefer.

·      Bonus health tip: use whole tomato slices instead of sauce for added nutritional benefit.

4. Add your own seasoning. I usually slice up half a clove of garlic and sprinkle with oregano and  basil. Be creative!

5. Add your vegetables. I enjoy the taste of spinach and broccoli, but some other options include peppers, mushrooms, onions, olives, eggplant, zucchini, pineapple, or anything else you enjoy. Try something new, or mix and match, and load it up – more isn’t a bad thing here. Remember to wash and possible cook them first!

6. Optional: add low-fat meat such as chicken or turkey pepperoni for extra protein. Think small portions here – about three ounces, or the amount that fits inside of your palm, per person.

7.  Sprinkle low-fat mozzarella cheese on top. Again, think small portions – about one-third to one-half cup per person.

8. Cook approximately eight minutes – longer if heavy on the toppings.

9. Sprinkle a dusting of parmesan cheese on top and serve!

Prep time is about eight minutes (long enough for the oven to pre-heat), and cook time is about eight minutes. Total, I’m sitting down ready to eat sooner than I was with the pre-made frozen option with limited time spent preparing. Plus, if I make a big size pizza, I have leftovers for the next day!

Remember, that’s just my preferred way – you can experiment to find your own!

Share your thoughts and suggestions in the comment box – what’s your healthy pizza look like?

By Jennifer Stanhagen
In addition to being a frozen pizza addict, Jennifer is a fitness trainer and wellness coach with Total Health Concepts, LLC.  She also works as a freelance writer and group fitness instructor, where she earned the nickname "Bootcamp Jenn."  You can contact her at jennifer@totalhealthconcepts.net. 

Guest Blog - Welcome to the Jungle: Choosing a Self Help Book

Here is a blog post written by one of our clients!
You can link back to her personal blog at
http://renegademindblog.wordpress.com/2013/06/16/welcome-to-the-jungle-choosing-a-self-help-book/

If you are interested in writing a blog post for Total Health Concepts, please contact Jennifer Stanhagen at jennifer@totalhealthconcepts.net.
Enjoy!

Welcome to the Jungle: Choosing a Self Help Book

The self help section of most bookstores is the literary equivalent of the Amazon rainforest – an interdependent ecosystem of topics consisting of innumerable individual titles. Hundreds of books advertise the solution to any problem. For a visitor, finding what you want in this improvement jungle can seem daunting. You need to learn to hunt like a native.

1.      Identify the problem. What is bothering you the most at this exact moment? Is it a fight with a family member? Look for books on relationships. Did you lose a loved one? The grief and dying section will probably help. Are you having financial issues? Then you’re actually in the wrong section. The personal finance books are near the business section, pretending not to be self help books.

2.      Look for titles that grab your eye. You want a book that appeals to you, because, contrary to popular belief, you can judge a book by its cover. Since preferences vary, I’ll give you some code words to look for:

a.      “Secret” – I’ll ruin the surprise for you now. The secret is there is no secret. What this book is actually selling is a paradigm that you can use to look at your problem in a different way. If they had the be-all-end-all cure for the problem, the self-help section would be much smaller.

b.      “One-Week” – This book will probably offer a complete program for dealing with the problem at hand. This is good if you’re looking for a lifestyle change or if you prefer holistic approaches. It will likely take more than one week, though.

c.      “Too Good to be True” Sounding Promises – If it sounds too good to be true, it probably is. Remember, self help books aren’t published based on program success. They’re published based on marketability. If, despite appearances, the statements are possible, the amount of change they promise will likely require significant lifestyle changes and a strict regimen of some kind. Trust your gut.

3.      Pull out books that seem friendly and sit down somewhere.

4.      Read the first few pages. When you’re done, think about how the first chapter made you feel. Hopeful? Excited? Then it may be the book for you. Some red flags to look for are:

a.      Threats. I read a book on cleaning your house in a weekend last winter. It swore up and down that if I didn’t get rid of all of my clutter as soon as possible, I would die alone and covered in my own trash. I started panicking, but I thought it would stop if I got further into the book. It didn’t. Save yourself the misery and put the book down if it threatens you.

b.      Tone. This is a matter of taste, but it makes a big impact. If you’re creative and rigid authority rubs you the wrong way, don’t get a book that’s written by a drill sergeant. If you need structure and concrete activities to motivate you, don’t get a book that’s written by a zen master.

c.      Chapter Titles. If the chapter titles sound boring or useless, the chapters will probably be, too.

d.      Author. In the first few pages of the introduction or first chapter, the author will likely introduce themselves. The best authors are the ones who have been through the problem they’re writing about. Not only will they resonate better with you, they’ll have experience. I don’t care how many Ph.D.’s you have – if you haven’t had the problem yourself, you aren’t a complete authority. This being said, programs developed by psychologists can be effective, but the odds are you’ll have better luck with books written by “survivors.”

5.      Re-shelve the books you don’t like.

6.      Purchase the survivors.

Congratulations. You are now a veteran of self help hunting. Enjoy your new-found path to personal improvement.

What's the right way to be active for YOU?

How does your body feel when you move? Do you have aches and pains in the morning, stiffness in the evening, trouble getting off the couch or reaching overhead? Or maybe you feel disconnected from your body, uncomfortable in your own skin.

These feelings are more common than you may think in our modern society. And you may feel anxious about addressing them, unwilling to join the masses at the newest health club and unsure of what to do if you did go. “My personal trainer told me to do this routine…” “I saw other people doing this at the gym…” 

But what’s the right way to be active for you?

It’s time for a new approach to fitness.

Standard routines for standard goals based on scientific standards – all of that can be useful up to a point. But you are not a “standard” – no one is. You are a unique person with a unique combination of personality traits, likes and dislikes, abilities, and emotions. You have your own career interests, home decorations, daily habits, etc. So it makes sense to have your own fitness routine, too – finding health through movement in a natural and enjoyable way. 

If you are overwhelmed, frustrated, or starting to panic – stop and take a deep breath. It’s okay. This isn’t an easy process, especially with the constant bombardment of societal pressures. It helps to break things down into steps. Take a look at these key ideas that can help you begin your own fitness routine. Then start with one step – just one – and let the rest go. Once you have that first step down, start thinking about your next one.

1. Do What You Enjoy – So You Can Enjoy What You Do 

   

If you don’t enjoy something, you won’t want to do it on a regular basis. So if you don’t like running, don’t make running part of your fitness program.

Brainstorm some activities that you enjoy doing. Let go of any preconceptions about what you “should” be doing or what other people think you need to do. There are no rules or judgments here – be as creative and daring as you want!

Whatever your favorite activities are, build your routine around that. For example, if you like to take walks, then make walks the focus of your routine.

Next, include additional activities in your routine that supplement or help you perform your main activities. A complete walking routine may include stretching and core exercises to prevent injuries and improve your ability to achieve your walking goals. A fitness trainer or coach can suggest exercises to meet these purposes. Pick exercises you enjoy doing – so you can continue to enjoy what you do!

2. Consistency Is Key

There are lots of ways to vary and progress your routine to push you closer to your goals. Between reps, sets, weights, speed, time, exercise variations, and rest periods, program design can become overwhelming in a hurry.

So don’t let it be. Instead, focus on the first and most important element – consistency. When you are beginning a new routine, the exact details of what you are doing and how well you are doing it are less important than making that routine a habit. Once the habit is ingrained as a natural part of your daily schedule, then you can focus on the details.

Start by just doing some kind of activity every day. Take five or ten minutes for a quick walk or stretching break. Do five minutes of weight lifting after breakfast or before dinner. On days when you don’t feel up to your best, allow yourself to take it easy but keep that time for activity. The “bad” days may be more prevalent at first, but with consistency, the number of “good” days will increase.

You may even surprise yourself. Some of the days I thought would be “bad” turned out to be great once I got moving!

3. Start With One

No one starts with a set of fifty push-ups or an eight-minute mile. Even bodybuilders started with one rep, one exercise, one workout at some point in their pasts. And whatever your goal is, that’s where you start too – with the first ONE.

If walking is your goal, then start with the first walk, or even the first step. After that first step, then you can think about the next one. Focusing on all the steps you need to take to complete the walk, or all of the walks you need to do to reach your goal, can cause immense frustration and leave you feeling like the task is impossible. Sitting back down on the couch will become the much more attractive option!

So make “start with one” your mantra. Let go of the idea of a second, third, or tenth whatever-it-is-you-are-doing. All you need is one at a time. Living in the present will never feel as great as it does here.

If you find yourself getting stuck, we can help. Talk to our Total Health Concepts counselors and coaches about our fitness coaching program. Fitness coaching can help you identify your goals and barriers, develop realistic strategies, reconnect with your body, and find personal enjoyment in activity as part of a healthy lifestyle. Take the first step forward and contact us today – we are here to help you move through life with happiness and fulfillment!

By Jennifer Stanhagen
Jennifer is a fitness trainer and wellness coach with Total Health Concepts, LLC.  She also works as a freelance writer and group fitness instructor, where she earned the nickname "Bootcamp Jenn."  You can contact her at jennifer@totalhealthconcepts.net. 

"Spring Cleaning" - Go Beyond Your Closets Into Your Life!

Flowers begin to bloom, birds start to sing, and strong rays of sunshine warm the air.  The change in the seasons revitalizes the world before our eyes!  We, too, awaken from winter hibernation to embrace the glory of spring.  Coats are shed, shuttered windows thrown open, and activities moved outdoors.  There is an aura of newness that imbues us with energy.  We are surrounded by potential. 

One of the hallmarks of the season is “spring cleaning.”  We dust off shelves, clean out closets, get rid of the old, bring in the new, and spruce up our homes for a fresh beginning.  We imitate the vitality of the outside world in our personal environments. 

Just as we clean out and reorganize our homes, we can seize the spirit of spring to do the same in our lives.  This internal “spring cleaning” helps us shake off the winter doldrums and re-energize our bodies and minds.  We may rearrange our schedules, refocus our priorities, reawaken old passions, or reaffirm previous goals.  Or we can explore new paths of interest and opportunity.  Spring is full of possibilities!

Take a moment to consider how you feel throughout the day.  Are you energized when you wake up, ready to tackle any forthcoming challenges?  Or do you stumble through the morning dreading your daily routine?  Do you feel a sense of fulfillment and completion at the end of the day?  To harken back to the “spring cleaning” analogy, which do you relate to:  the cluttered closet lost in a haze of dust, or the brightly lit and organized room offering comfort and efficiency? 

But internal “spring cleaning” can be an overwhelming prospect without the right tools.  You need mental dusting cloths, brooms, and cleaning solutions to help you sort through the clutter in your mind and make room for new pursuits.  You need simple steps to guide you through this analytical “spring cleaning” process.

Your time and energy are your most valuable commodities.  Approach “spring cleaning” by investigating how you spend time and energy and how that allocation affects your happiness.  If you spend your time and energy on activities that connect with your personal priorities, then you will feel a sense of satisfaction with life.  Conversely, wasting time and energy on activities that do not reflect your priorities will cause dissatisfaction.  You may not be aware of what these activities are, but you sense an internal discomfort, such as anxiety or stress, that indicates an underlying disconnect between your actions and your values. 

Time to grab a mental mop and put in a little mental elbow grease.  The only external equipment you need is a pen and paper, so grab that now.  Work through the following six steps to achieve your fresh spring start!

1) Define your priorities. 

How can you do the right things if you are unsure of what the right things are?  Use the “List Of Priority Categories” provided to help you complete this exercise.  Prioritize the categories from greatest to least important.  Base your rankings on how important each category is to your personal fulfillment in life, not how much time you currently spend on each (that step is coming up next).  Write down your order under “List Of My Priorities.”  Be honest with yourself – there are no “wrong” answers here.

List Of Priority Categories:

Career

Money

Friends

Family

Personal Growth

Physical Environment

Health/Self-Care

Fun/Recreation

Other

2) Determine how you are currently spending your time and energy.

Write out your weekly schedule with any activities that take at least fifteen minutes of your time.  You can use blank daily planner pages or a spreadsheet to better visualize this step.  Remember to include all of your daily routines (such as getting ready for work in the morning or bed at night), travel time, errands, meals (preparing and eating), leisure activities (don’t forget your favorite TV show), and sleep.  Be as accurate as possible.  If you are unsure, carry this schedule with you for a week and fill it in as you go.

3) Identify the parts of your schedule that reflect your priorities and the parts that do not.

Add up how much time you spend weekly on each priority category and write this number under “Time Spent.”  How does this compare to the order of your priorities?  Recognize that you may not have complete control over every hour spent; for example, your job probably requires a certain commitment, travel time will be dependent on your location, and sleeping and eating are necessities.  Look for significant differences that you cannot explain or that trigger negative feelings.  Circle these areas of your schedule for “spring cleaning.”

4) Reorganize your schedule. 

Brainstorm changes you can make to realign your schedule with your priorities.  Consider shifting, combining, exchanging, or eliminating entirely.  Be creative here – no idea is too ridiculous to consider.  An impractical idea may open your mind to a new but more realistic solution.  And start small.  Significant and lasting differences are made through the accumulation of little changes over time, not big changes overnight. 

5) Seek additional support when you need help. 

Sometimes being too close to a problem keeps you from seeing the solution.  Try talking to your friends and family for a new perspective or fresh ideas.

Completing this exercise can produce startling and unexpected results.  You may encounter emotional barriers, such as a struggle with motivation or fear of failure.  Watch out for negative thinking patterns, such as believing you should already be at your goal, or that you are “bad” or worthless because your previous efforts have been ineffective.  These feelings and fears should not be ignored, but they can impede your current progress.  Instead of avoiding these issues, address them as part of your “spring cleaning” plan.  A consultation with a life coach or mental health professional can help you overcome these obstacles.    

6) Repeat this process at regular intervals. 

Just like in our environments, clutter can re-accumulate in our daily lives.  New distractions appear that knock us off purpose, and external demands take the place of internal desires.  Before we realize it, our goals are sitting in the back of our internal closets, covered in dust again.  Re-evaluate your priorities and schedule periodically.  You may want to do this more often than every spring, especially if it is a new process for you.  Eventually you will be able to sense when something is off and make quick adjustments as needed.  Remember that life is a continuing journey, and priorities change as we change.  Embrace your amazing potential!


By Jennifer Stanhagen
Jennifer is a fitness trainer and wellness coach with Total Health Concepts, LLC.  She also works as a freelance writer and group fitness instructor, where she earned the nickname "Bootcamp Jenn."  You can contact her at jennifer@totalhealthconcepts.net.

For more information on Total Health Concepts coaching services, visit our website www.totalhealthconcepts.net.