January 30, 2015

My Virtual Book Club

I started a book club in 2015, a virtual book club!

I have been wanting to start a book club for awhile, and realized it was never going to happen unless I just DID IT.  I also have friends all over the US (and the world) who were interested in participating in my book club but for obvious reasons could not be physically present in the same room.  Thank you Google Hangouts.

The way it works is we select a personal development book each month, and have a book club meeting via Google Hangouts the first Monday of the following month.  

I am so excited for this opportunity and cannot wait for it to take off and to reach and e-meet so many new people!!  Isn't it amazing how the internet can make the word seem so much smaller and more intimate?!  I love it.  :)

If you are interested in joining our virtual book club, like my facebook page here: www.fb.com/coachkasyphillips and join our next event!

January 28, 2015

Meat Cookies aka Small Pieces of Heaven

In law school, I was known for my cookies - sugar, snickerdoodle, peanut butter, peanut butter chocolate chip, oatmeal raisin, oatmeal chocolate chip, etc.  I even started taking requests.  I baked at least once a week!!

Despite the fact that I gave most of my cookies away to my law school classmates, they still were horrible for my waistline.  So I stopped most of my baking a few years ago (with the exception of special occasions or requests).  I have since taken an interest in testing and tweaking healthy recipes.  This recipe I am about to share for you combines my love of baking cookies with my love of healthy food!!  Enter "Meat Cookies"!!

I cannot take credit for meat cookies.  My friend created them, and the original recipe can be found on her website HERE.  But I made a couple of minor adjustments and man oh man ... delicious!!

Ingredients:

* 2 pounds organic buffalo meat (bison)
* 3 Slices bacon (my friend uses thick cut, I got just regular)
* 1 white onion
* 2 T minced garlic
* 1/2 Bag Baby Spinach
* Seasoning - I used Lowrys and garlic powder this first time around but will be experimenting

Directions:

1.  Put the onion and garlic into the food processor and pulse until very finely chopped (almost pasty).  Add the spinach and pulse more.




2.  Dice the bacon in super small pieces.

3. Add the bacon to the onion/garlic/spinach paste.  Add the seasoning.  Add half the meat.  Knead the ingredients together.  Add the rest of the meat, and knead again, until everything is mixed in.

4. Roll the meat "dough" into 2″ balls and flatten onto a broiler pan. (A cookie sheet does work, but use one with a lip and you will have to drain it halfway through baking.)




5. Bake at 400 degrees for about 15 minutes.

6. Let them cool at least slightly before diving in - it will be hard because they smell SO GOOD.  But seriously, let them cool.  Then enjoy!!



PS - these can be used for any meal or snack.  Pair with eggs for breakfast or salad for lunch/dinner or eat by themselves as a snack (hot or cold)!

For those of you following the 21 Day Fix, 2 meat cookies is 1 Red.

January 21, 2015

Resolution Solution

The #1 New Years Resolution is to lose weight, but only 8% of people actually succeed in achieving their resolutions. 

Only 8 out of 100 people (roughly) will achieve their resolution?!  Wow ... really makes you think huh? That is way beyond the "look to your left, look to your right, only one of you will graduate speech".  It is more like look at your entire table, and it's quite possible that none of you will make it.  That's pretty depressing actually.  But, what if ... what if you could BE that 8%.  I can't guarantee it, that's on you, but if one of your new year's resolutions for 2015 was to lose weight, get in shape, start eating healthier, or any number of health/fitness related resolutions, then read on for some tips on how to be the 8%.   

1. Set the Right Goals.  Yes, you should dream big, but you should set realistic goals along the way.  Don't focus on losing 60lbs this year.  Focus on losing 5lbs a month.  Already sounds better right?!

2. Be Consistent.  One bad meal didn't make you gain 20lbs, and one healthy meal isn't going to take it off.  Your daily choices compound to create a problem or a result.  Choose healthy options the majority of the time, with small indulgences here and there.

3. Plan Ahead.  Seriously, this is key.  Meal plan, shop, and prep in advance so you have no excuse for eating unhealthy.  Keep some healthy snacks on hand so you are not tempted by the drive-thru or vending machine.

4. Do NOT Eliminate.  Eliminating an entire food group is self-sabotage.  Elimination diets are not sustainable and you put yourself at risk of nutritional deficiencies.  

5. Celebrate Non-scale Victories.  The scale lies my friends.  It lies by omission as it fails to tell the whole truth.  You need to measure progress, not just pounds. Take into account measurements, the way your clothes fit, eating habits, sleeping habits, and ability to cope with stress.

6. Stay Active.  An object in motion stays in motion, while an object at rest stays at rest.  Get moving and keep moving, at least 30 mins a day, 3 days a week, preferably more than that.  A 1 hour workout is 4% of your day, can you give 4%?

7. Balance Energy In and Energy Out.  One of the most common problems among beginners, believe it or not, is eating too LITTLE, and causing their body to go into starvation mode. To lose weight, you should be eating at a deficit but not a deficiency.

8. Track.  Track everything.  Knowledge is power.  The more you know about your eating habits, working out habits, sleeping habits, moods, etc. the better you will be able to change those things to get the results you want.

9. Find Accountability.  Find some way to hold yourself accountable to your goals.  Share your goals with as many people as will listen.  Find a gym buddy or hire a trainer.  Join a bootcamp or start training for a race.  Or join one of my online challenge groups for continuous support and motivation.

10. DO NOT QUIT.  The only way to not stick to your resolution is by giving up on it.  Don't let setbacks turn into failures.  Make every setback a comeback and just keep aiming.






January 14, 2015

Please Stand Up

If you have been following, my new years resolution was to do something new every single day this year!!  The very first weekend of the year, I had the opportunity to check off one of my big bucketlist items - skiing!!

I flew up to Sacramento, and then drove up to Lake Tahoe on new years day.  (Actually, that is a funny story.  As we were nearing the summit, the gas light went on and not more than a minute after that, we hit bumper to bumper traffic that snaked all the way down the hill!!  We were crossing our fingers and praying that we would make it and thankfully we did!)

Friday morning we hit the slopes ... or my experienced skier friend did.  I took a fist-timers' class. Some of the people in my class were not able to move on their skis and some people were not even able to stand.  I found myself getting impatient and annoyed at these people because they were "holding me back".  I wasn't able to go at my own pace.  I wasn't able to grow and learn.  Or was I?


I watched these people try different ways to stand up, good/bad ways to fall, how to control/not control speed etc.  And each time I saw them do something I thought was wasting my time, I actually learned from it!  I learned from someone else's failure and from their ultimate success (standing up, learning how to stop, learning how to turn, etc.)

The next day, I got on the slopes with my friend and his stepdad, who is a phenomenal teacher.  We did the easiest beginners' slope once, and then moved on to the next beginners' run.  I fell a handful of times, but each time I got back up.  I "mastered" the Big Easy and it was time to move on to the intermediate slopes.  




We tackled the first intermediate slope and I was TERRIFIED.  The view was amazing, but oh my the slope looked so steep from the top.  I looked at it thinking "no way," but I was encouraged by the people I was with.  Encouraged to move forward and just do it. So I did, little by little, I skied down the slope and, after falling a few times, I reached the bottom unscathed!

Then we did a second intermediate slope and it was sooo long.  It was "easier" than the first but much, much longer.  My legs were wrecked by the end!!  We stopped at the lodge and got a small snack and some water to fuel back up for the next (and thankfully last) run!  




The last run was pretty much a disaster.  I was so tired from all the earlier runs and my legs were shot, but I HAD TO GET DOWN THE MOUNTAIN.  So, I started slow, and fell.  I got up, made a few turns, and fell again.  I got back on my skis and fell yet again.  Then I got back up and really fell - like really spectacularly fell.  I flew off the trail after having missed a basic turn.  I flipped and spun into the deep powdery snow on the edge of the slope.  I lay there looking up for a few minutes and though "maybe I'll just stay here!"  But of course, I didn't.  I got up and walked to the slope, picked up my skis and poles along the way.  I stepped onto the run, and decided to walk partway down.  Then a ways down the mountain, I stepped back into my skis.  I skied, and fell, stood up, skied, and fell a couple more times.  But again, I made it down the mountain unscathed ... exhausted, but unscathed. 

As I reflect on this experience, I can say it is a lot like my fitness journey.  I started off like gangbusters, way ahead of the pack, losing 10lbs a month, but carefully observing other people!  And then I stalled out, I hit some road block, I fell of the trail so to speak.  At one point I gained back 30lbs I had lost and I had that same thought that I had in the snow - "maybe I'll just stay right here."  But I didn't I brushed myself off, and found other ways to continue in my journey.  As long as you stand up one more time than you fall, you are on the track to success.  Just keep standing up!!





January 7, 2015

Squash Chicken

I am all about easy these days.  What about you?  Are you looking for a little easy in your life?? How does 5 ingredients and no actual cooking to make 4 servings of a nutritious and delicious dish sound?! Sounds pretty easy right?!  Well it is!!

Ingredients:
– 2.5c of organic spinach
– 4c butternut squash (cubed)
– 2c zucchini (sliced)
– 4 frozen chicken breasts
– 1.5 jars of salsa (half medium and half mild)

Directions:
1. Dice up butternut squash - this takes some upper body strength - or buy it pre-diced!



2. Slice up the zucchini.



3. Put half 1.5c of spinach on bottom of crockpot, add in frozen chicken (lay as evenly as possible), pour half salsa on top.



4.  Add in all the veggies, and the remaining 1c spinach.  Top with the rest of the salsa.





5. Cook on high 4 hours or low for 6-8 hours. (Times may vary depending on your crockpot)

6. Shred chicken (chicken will shred easily when ready to eat)

5. Serve with some greek yogurt, a little shredded cheese and cilantro on top!  Add a side of corn tortillas if you like!



For those following the 21 Day Fix, each serving is: 2.75 Green and 1.5 red.  If you add toppings, greek yogurt is red, cheese is blue, and cilatro is free.  Measure accordingly.  Two corn tortillas are 1 yellow.

ENJOY!!



09 10