Pesky Little Setbacks

I’ve gotta admit, I’ve had a rough few months! Plagued by not one, but three injuries, I’ve found myself on crutches twice and out of my exercise routine for four and a half of the past six months. I’ve also had my bike stolen, and with it a significant portion of my physical activity (and mode of transportation!)

Those who know me will tell you I’m a very active person, always trying to squeeze in some physical activity into my day. It might be walking a few extra blocks to my destination, biking to my appointments, snowboarding, going to dance classes or throwing in an extra workout just because. I like working out, I like staying active and I feel my best when I am. Physical activity is where I release my tension and frustrations as well as how I take a break from reality. Unfortunately, circumstance has not been so accommodating to my fitness goals lately.

On the bright side, with all my spare time I’ve been able to get some extra stuff done for work and around the house. I’ve been able to catch a couple movies, read some good books and catch up with some friends. And of course, with my extra time on the computer, I was contemplating obstacles and setbacks for the purpose of this blog. According to Dictionary.com:

Setbacks (n.):

1. An unanticipated or sudden check in progress; a change from better to worse.

2.

     a. A steplike recession in a wall.

     b. Any of a series of such recessions in the rise of a tall building.

At first glance, definition 1 fits the bill. It seems my bad luck has caused me to fall back on my goals- I wanted to get in better shape, tone up and loss a couple pounds... sure, who doesn’t? The “check in progress” has slowed me down, but has it stopped me? I might be injured, but I’ll heal in time. It could always be worse.

Now notice definition 2 a. “ A steplike recession in a wall.” If the obstacle is this wall, and goal is on the other side, is this setback actually a way for me to scale the wall and reach my goal? I’d have to admit, with each injury, I’ve been able to stop, reset and build on what I’ve learned about my body from it. With less time in a gym, I’ve been given some extra wiggle room during what’s typically a very busy time of year. And I may not be in my best physical shape, but I’ve had much more time to meditate, stretch and recuperate physically and mentally.

In life we will all encounter many setbacks. You have the option to view them as obstacles in-and-of themselves, or as opportunities for growth beyond what you thought possible. To get to your goals, you’re going to have to scale a few walls. Use those “steplike recessions” to climb up., you’ll make your course a lot easier.  

Roasted Sweet Potato and Black Bean Salad

Root vegetables, like sweet potatoes, are a staple of any winter diet. Hearty and full of minerals, it's a great addition to help bulk up meals and make you feel more satiated. Beans are not only full of protein, but as you'll see below, also packed with tremendous health benefits! 

                                                    

How it Works?

Cold weather makes us naturally crave comfort foods. Choosing foods with lots of fiber and protein will help keep you feeling full and satisfied. Since there's less colorful fruits and veggies to choose from in the winter, take advantage of those colorful root veggies and legumes to get your antioxidant power-on! 

Black Beans- They’re high in phytonutrients (basically the antioxidants that are responsible for cell repair), fiber, folate (a vital B vitamin) . Above all other legumes, black beans have been shown to be the most effective for warding off colon cancer. That’s probably because they have the perfect mix of substances that allow for the production of butyric acid by your gut bacteria. This in turn helps support the digestive tract. 

Do you have trouble digesting beans? Maybe you need more probiotics in your diet! You might need to increase the good bacteria in your intestinal flora. Email me for a good recommendation. 

Sweet Potatoes- Research has shown that they posses anti-inflammatory properties that can prevent/reduce arthritis symptoms. The Vitamin C can also improve collagen and further prevent inflammation. Besides Vitamin C, sweet potatoes contain vitamin B6, beta-carotene, and manganese. They’ve even been shown to be able to cleanse heavy metals such as mercury and arsenic and prevent toxicity. 

Make it!

Servings: 4

Prep time 30 min

• Vegetable oil cooking spray
• 2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1/4 cup fresh lime juice, plus wedges for garnish
• 1 tablespoon balsamic vinegar
• 1 tablespoon finely chopped garlic
• 1 can (15 ounces) black beans, rinsed and drained (or prepared from dried beans.)
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced orange or red bell pepper
• 1/2 cup thinly sliced scallions
• 1/3 cup chopped fresh mint
• 4 cups baby arugula

Directions: 

1. Heat oven to 375°. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes.
2. Let cool. In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
3. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges.

In case you're counting:

*283 calories, 2 grams fat, 0 grams saturated fat, 58 grams carbohydrate, 14 grams fiber, 11 grams protein