Earth Fare: A Giveaway!

If New Leaf and Fresh Market ever made eyes at each other over a plate of gluten-free brownies at an office Christmas party, Earth Fare would be their love child.  It blends the uber-healthy inventory of New Leaf with the gourmet stylings of Fresh Market and I gotta say that so far, I can actually see myself shopping there on a regular basis.

I've been to the store twice now: once for a pre-opening tour (thanks Sydney!) and once for actual shopping with my pint-sized food critic.  Each time I got the distinct feeling that Earth Fare is exactly what it says it is: a healthy supermarket.  I'm a healthy gal.  It works.

You can read about Earth Fare's food philosophy, community outreach efforts, and customer savings programs here.  In this entry, I want to focus on a few things I think make Earth Fare stand out as a winner in my eyes.

It's Busy-Mom-Friendly.  As a clean eater, a lot of time at the store is spent examining labels and lists of ingredients to make sure it deserves to be in my belly.  But I'm super-busy just like you, so eventually I get tired of that routine and just buy what I already know makes the list. That means we eat the same things all the time because I don't have a lot of time to research the variety.  Since I agree with Earth Fare's Food Philosophy, I can pretty much go in, grab stuff in a hurry, and not have to worry about reading the ingredients because they already did that.  They have a very large variety - like crazy variety - of kid-friendly stuff that you don't have to wonder about. Note - that doesn't excuse you from being informed about your food. It's just a time-saver. :)

Coupons! Healthy food can get expensive, yo. But most coupons do me no good because I don't buy that stuff.  I've already gotten so many coupons from Earth Fare on things I actually eat, like chicken, to justify heading over there tomorrow to do my shopping for the week.  If you sign up for their Health Journey you'll get coupons galore, plus follow them on Twitter @EarthFareTal or @EarthFare and keep up with their 12 Days of Christmas giveaways. Free Burt's Bees? Yes, thank you!

They say they care and I believe them. Childhood obesity is a a serious thing. These are our kids, people.  Tiny little people who eat what we give them (as long as its covered in cheese, right?) and trust us to be the stewards of their health.  Earth Fare's Itty Bitty Bites program is an initiative to help combat it, and has a weekly Family Dinner Night on which kids eat free with the purchase of an entree from their Grab and Go section. That section happens to have pizza. I happen to like it.

Okay, you get it. I like Earth Fare.  They like you, too - they gave me a $50 gift card to give away so you can try it out!  Here's how you can win it:

1. Follow this blog by clicking on "Follow this blog" at the top of this page. Existing followers are also eligible.
2. Leave a comment on this entry to let me know you're following me or want to enter the drawing.
3. "Like" Wellness Without Pity on Facebook and leave me a comment to let me know you're there or if you're already a fan, that you want to enter the drawing.

Do it all by midnight tonight and tomorrow I will announce the winner!  All followers and friends are welcome, but since this giveaway is intended to be used in my local economy, Tallahassee residents take note!

Have a wonderful day!

A Whole Wheat Holiday

Yes, I do eat cookies.  Sometimes.  


Okay, hardly ever. But I have Christmas parties coming up and I would be aghast if I offered anyone something I wouldn't eat myself. So I hunkered down in the kitchen to do my darndest to come up with a Christmas party menu that I wouldn't feel like a Grinch about.  Here's what I came up with!  Bon appetit!




Nibbleators (watch your portions!)
Sweet Potato Chips with Mango Salsa
I was going to make these myself but I bought Terra Chips instead.
Green and Red Caramel Apple Kebabs 
they look so pretty!  Then they become a weapon.
Spinach Mini Pizzas
it's actually one big pizza cut into tiny pieces. 


Man (and hungry girl) Food
Turkey Chili
ground turkey breast, tomatoes, onion, corn, black beans, kidney beans, cilantro, and a lotta lotta chili powder!
Whole Grain Jambalaya
whole grain brown rice, chicken, chicken sausage, onion, celery, and other stuff all mixed up together.


What You Came For (the sweet stuff!)
Whole Wheat Pizzelles
my mom told me this was not going to work but she was wrong. 
Flax and Dark Cocoa Buckeyes
a bin of these in my freezer has been tormenting me all week. I had to put a frozen turkey in front of it to block the view. Thankfully they're all gone now.
Carrot Cake Scones with Orange Glaze
featuring real carrots!  And just enough "frosting" to make them seem sinful. But they're not.


Want the recipes? Click on the "Holiday Recipes" tab at the top of this page!  Holiday food gets high marks for being decadent and indulgent, but remember, you can indulge without wrecking your fitness goals.  Do what you can to healthify your recipes and watch those portions.  Lack of portion control is where you get the belly that shakes like a bowl full of jelly.  Remember...he sees you when you're eating! 

Ho ho ho!

Who needs reality? How goals go from crazy to SMART.

Today's blog brought to
you by the letter R!

One more lesson in goal achievement!  Today we're going to hunker down and focus on the R in SMART goals.  As you know already, SMART goals are those that are Specific, Measurable, Action-based, Realistic, and Time-bound.  The R gets me every time...my eyes tend to be a little bigger than my stomach when I set goals, so I have a hard time accepting the reality of what my goals should be.

You see, when I sit down to make goals, I almost immediately jump to the physical manifestation of what I want my goals to provide: a totally excellent bod. 

And by totally excellent bod, I mean this:

Yes. I want to look like a comic book character. I'd be willing to bet that most people do on some level, eh?  I realized it a few years ago when actually reading a comic and finding myself strategizing ways to force my body into emulating what I saw drawn on the page: a petite, teeny-tiny waisted, lean and muscular nymph of a girl who balanced the forces of evil and swooning boys all in a day's work. It was a total fantasy, and once I snapped out of it and realized that I was, in fact, not a nymph but actually a 34-year old mom who needed to unload the dishwasher and make lunches for the next day, well I'll be honest I felt a little defeated.

But anyway, back to the goal setting part.  When I started realizing that I was spending a lot of time trying to make my body become something that defies the laws of physics, I started dissecting my goals to make them more realistic without sacrificing what I really knew I wanted. In other words, I refused to take no for an answer but was willing to negotiate. :)  No, I wasn't going to travel back in time and freeze my growth (and metabolism) at age 18, but I could develop some of the attributes of those comics girls that I admired, like strength, agility, and a bad-ass attitude.  I've succeeded!  I may not have illustration-worthy proportions but I do sometimes feel like I can lift a small building or out-run a freight train. 

The point is that while SMART goals are realistic goals, any goal worth pursuing has some basis in fantasy. We're surrounded by inspiration at every turn: media outlets constantly project unrealistic ideals that trigger the creation of unrealistic goals every day.  I suggest that rather than reject that, we build on it.  Swoon over your goals, fantasize about them, and even draw them out on paper if you want to.  Embrace what you really want.  Then, dissect.  Get down to the meat of what that visual goal represents to you. For me, it was strength, speed, and a functional (and kick-ass) body. That's where we get real.  That's where we get realistic goals.
   

You don't have to abandon your goals just because they're unrealistic. That's where incredible goals start!  Think up something crazy today, and turn it into a SMART goal.

Two of my good friends write the brilliantly inspired blog, Girls Gone Geek, which supplies plenty of inspiration for someone in the market for super powers.  Check it out.

I could use a sidekick.

Holiday Party Tips: Getting Real About Special Food

I know I told you yesterday that we were going to talk about the R in creating SMART goals but I changed my mind. It's my blog and I can do that!  Instead, since its Friday and I know you probably have parties and whatnot this weekend, I want to shove a few more healthy holiday hints down your throat.  Did I say shove? I meant suggest. Strongly suggest.

Today, it's about getting real about “special” food!

Yall, we are lucky enough to live in a country where food is bountiful. We have 24-7 access to Wal-Mart, which carries every vice you can eat. Sure, your mom only makes her special peanut butter cookies once a year, but what’s to stop you from making it in the middle of July (don't do that)? The point? There is no such thing as “limited time offer” when it comes to food.

So, consider this when you head out this weekend:  instead of placing so much emphasis on the food traditions surrounding the holidays, create memories by interacting with your family in a new way that is not food-related. Institute an annual Christmas jog through the park. Break out the puzzles. Play freeze tag. Whatever, just remember – people are a limited-time offer, not food.

It bears saying again: people are a limited-time offer, not food.


Focus on the people.
 
And have a lovely weekend.  We'll talk about setting realistic goals once we come back to the reality of Monday. :)

Goals: Making, achieving, celebrating!

Let's take a break from the holidays, shall we? Just for a minute, I promise we'll get back to the fun soon.  I want to talk to you a little bit about goals for next year.

I love making goals.  My imagination knows no bounds when it comes to thinking up all kinds of nutso scenarios in which I defy the laws of physics and become some kind of uber-ripped, totally lean, muscle-popping, super-fit machine.  And because I honestly believe that I really can do just about anything I want to, well, I make it a goal!  And I make a plan!

And I execute that plan!

But the plan doesn't work because it was completely ridiculous.

I make the kinds of plans that go something like this: "I'm going to exercise every single day and eat really really healthy and by virtue of my hard work, I will be rewarded with a totally excellent bod that supports everything I want to do every day all day no matter what!" *beam*

Goals are great, ya know?  They're even better when they're based in reality.  You know, goals that are SMART: Specific, Measurable, Action-based, Realistic, and Time-bound.  That R gets me every time.

You can read more about SMART goals here, but the basics are pretty profound: the chance that your goal will be achieved increases exponentially when it is:

Specific: more than "lose weight." Try "lose x% body fat."  Or "reduce cholesterol below 200."
Measureable: you can manage what you can measure...on a scale, through assessments, etc.
Action-based: specifically what will you do to get there?  Put some numbers to it!
Realistic: okay, what specifically what will you ACTUALLY REALLY DO to get there?
Time-bound: give yourself a deadline - a realistic one.

Do you have any goals for next year you can apply this to?  Give it some thought!  It's worth the time it takes to figure this out, trust me!

Okay, we're done.  Back to the holidays. Tomorrow we'll tackle that R word...

Good day! :)

January Beckons...do you have goals?

Okay so it's time to start thinking about goals for next year. Do you have 'em?  I do!  But you knew that.

This was a fantastic year.  I can't seem to wipe the silly grin off of my face when I think of all the wonderful things that happened this year and all that I achieved in my wellness.  2011 promises to be even better, if I can imagine it.  And of course I can!

So here goes!  My goals for 2011!  I can tell you're just dying with anticipation.

1. Get faster. I spent a lot of time racing this year and it was a lotta lotta fun.  But I'm tired of just participating. I want to get better! Faster! Make some PRs and really become competitive.  So, two of my morning runs are coming inside on the treadmill for a while so I can amp up my speed and start getting used to a faster pace. 

2. Get more smarter. Have I ever mentioned to you how much I loathed school as a kid? Well apparently that is not something you grow out of.  But, if I want to pass the exams to get the certifications I want, I gotta hit the books.  Personal Trainer and Wellness Coach certifications are goals so....I'll be needing some flash cards. *sigh*

3. Get certified.  See above. Not only learn stuff, but remember it long enough to pay lots of $$$ and pass an exam, neither of which will be conducted anywhere near my home.

4. Get fun! There are so many really fun events out there to do with friends and I am tired of seeing other peoples' pictures of them. So I am planning on at least one Rock and Roll Half Marathon, the Mud Run, and if I can swing it, the Warrior Dash. 


Have you started thinking of your goals and plans for 2011?  Tomorrow we'll talk more about making sure they happen!


Good day!

Healthy Holiday Tip: Get Stubborn!

Okay yesterday was really long so I'll keep it short today!  Here are a few tips to help you accomplish what we talked about yesterday - achieving a calorie deficit (AKA progress) or break-even if you want to avoid gaining holiday weight when you're at those food-laden parties.


That's right, it's Healthy Heather's Holiday Hints!


The first step, of course, is to make a plan.  Always make a plan. Write it down and stuff it in your pocket if you have to.


Then, channel your inner three-year-old. That's right, dig in your heels and get stubborn!

Learn to say “no” creatively. Save the three-year-old routine for your internal dialogue, however, unless your plan to avoid holiday weight gain is to not be invited to any more parties. Instead, when you’re confronted with something that is not on your plan, use positive language to redirect the attention away from your refusal to indulge. 


For example: 

• Express gratitude (thanks for offering! that looks delicious!)
• Acknowledge the effort (it is so thoughtful of you to make these for me!)
• Suggest an alternative (I’ll have to try some a bit later.)

And then DROP IT. Stop talking. Move on. Drink some water. Smile.  Tell a joke.


Remember – no one can force open your mouth and make you eat something. Well, they can but they won’t. Don’t engage in a debate over whether you “should” or “need to lose weight.” It’s your decision, and they don't want to hear it anyway. 


If all else fails, tell them you are allergic.


Happy holidays!