Easy Crockpot Chicken Tortilla Soup the healthier way

My husband and I were both craving chicken tortilla soup this week. But, many of the versions out there aren't exactly the healthiest options. So, I decided to make my own version and make it healthier but still keep that flavor we were looking for to satisfy our cravings. This recipe is easy and totally kid friendly. In fact, my kids were singing "Mommy made something good, we really like it," to the tune of the 70's song by Rufus "Tell me something good." It was hilarious but at the same time, I guess that means they liked it! As you can see from the pictures, you have the option to garnish it or not, and the garnishes I used were healthier options too. See the recipe below for details:

Ingredients: 

2-3 pounds frozen boneless skinless chicken ( I used chicken tenderloins, but feel free to use thighs, or breasts instead)
2-3 cups of water
chicken bullion (I didn't measure, just eyeballed the amount)
2 cans organic diced tomatoes
2 can organic garbanzo beans
2 organic zucchini diced
2 organic carrots diced
1 cup Kirkland organic salsa
pepper (amount to taste)

For the garnish: 

plain Greek yogurt
organic guacamole
organic tortilla chips, crushed

Place all of your ingredients (EXCEPT the garnishments) in the crock pot on high for 6-8 hours. Once it's done, shred your chicken with a fork. Stir and serve with a dollop of Greek yogurt, a dollop of organic guacamole, and crushed organic chips on top. Greek yogurt has that sour taste to it just like sour cream, but with added protein. Also, feel free to skip the garnishments or cater them to your dietary needs. For instance, if you omit the yogurt this is a dairy free recipe because there's no cheese. If you skip the tortilla chips, it's grain free as well. This recipe gives you that indulgent taste without the guilt and with some added veggies and protein as well. It's a win-win!

Enjoy!

Craving baked pasta? Try this FAKE Ziti (spaghetti squash bake)

One of the things I miss most about cutting out grains from my life is pasta. So, I'm always on the lookout for pasta substitutes that still satisfy that craving, without the grains. This recipe is one of the yummiest I've tried out yet, and I think everyone should try it!

Ingredients:

2 medium-large organic spaghetti squash
2-3 organic yellow and/or green zucchini
1 jar of organic tomato sauce of your choice (or homemade if you have time)
1 package of organic ground beef
mozzarella cheese (the amount you use depends on your preference. My family likes cheese so we used about a pound)
organic Italian seasoning, garlic, pepper, sea salt (all amounts to taste)

Preheat your oven to 375 degrees. Slice your spaghetti squash lengthwise in half and place face up on a baking sheet lined with parchment paper. It's best to remove the seeds before you bake it, but as you can see in the pic, I forgot that step. You can remove them after baking, it's just more time consuming.

Bake them for about 30-35 minutes. They'll look like the pic above when done. While those are in the oven, shred your cheese and your zucchini 

Next, brown your ground beef in a pot and drain before adding your sauce. 

Heat the sauce and ground beef until bubbly, and add in your spices to taste. By this time, your spaghetti squash should be done. Take it out and let cool for a few minutes so you can handle it without burning yourself. Then, using a fork, shred the "meat" of the spaghetti squash into strands of "spaghetti." Up the temperature of your oven to 400 degrees now. 

In a large mixing bowl, mix up the "spaghetti" and your shredded zucchini. Then, place the mixture in a large 13X9 baking dish and pour your sauce/meat mixture on top. Then, add the cheese on top on some more seasonings on the top.  This is what it looks like before you put it in the oven. 

Bake at 400 degrees for about 30 minutes, until the cheese is bubbly and brown. It's best to let it sit for about 10 minutes or so once it comes out of the oven, but as you can see, we were hungry and couldn't wait. It would have held together much better if we would have waited, but it was still amazing!

If there are any leftovers, they are even yummier the next day. This was a crowd pleasing recipe with all of my kiddos asking for seconds and thirds. Best of all, everything is organic except the cheese (only because organic cheese is hard to find in my neck of the woods and super expensive when you find it). You can also add in some spinach or kale, but I didn't have any on hand. Enjoy and please let me know in the comments if you try it. 

Find your TRUTH

Let's be honest, to lose weight and be successful, you have to be truthful. You have to be honest with yourself. It doesn't matter if XYZ program worked for your best friend's neighbor. It doesn't matter if the newest fad diet seems to have made your co-worker look like a model overnight. All that stuff doesn't matter if you're not honest with yourself. You have to find your truth.

What does that mean? Well, it means that you have to be honest with yourself and realistic too. Why do you want to lose weight? Why do you want to be healthy? Are you really committed to making a change? Yes, you need to make a change. You can't honestly believe that you can continue doing whatever it is that you're doing that got you out of shape and overweight. If you think that, you're not being honest with yourself. So, once you realize you need to make a change, you have to figure out how much change you can accept.

Let's say for instance, you want to do some workout program you saw in an infomercial. The truth is that most of those programs require you to workout 6 days a week for around 40-60 minutes a day (sometimes more) and change your eating habits probably drastically from your current habits. Are you willing to do that? Honestly are you willing and able to do that? I'm not saying that you can't, or that you shouldn't, I'm just saying that you need to know what you're signing up for an what you are realistically capable of and able to do. If you can't honestly figure out how you'll make the time for something like that, you need to either re-organize your schedule or do some other fitness program that you can do and be successful. There is nothing worse than starting a fitness program and giving up right away because you weren't honest with yourself about your abilities or willingness to do it.

If you constantly say things like "Nothing works," or "I can't lose weight no matter what I do," or "I eat so healthy sometimes," then you're not being truthful with yourself. Unless you have an underlying health condition, if you are truly eating healthy and exercising, you should see progress, even if it's slow. It's when you lie to yourself and others and don't admit that tub of ice cream you secretly ate, or the 5 days this week where your only exercise was changing the channel on the television that stall your efforts. Be truthful with yourself and others if you're serious about losing weight.

I'll give you an example of my current truth. My truth is that I am a busy mom. My truth is that I have 4 young kids. My truth is that ever since adding our baby, I've had to make it a conscious effort to workout. I have to schedule my workouts. I have to make sure that my husband is available to watch the kids, because my baby is now mobile and almost walking, so I can't turn my back on her for even a second. My truth is that working out at home isn't an option anymore unless my husband is home because the baby doesn't sleep unless I'm next to her. So, I can no longer put her to bed and go workout. My truth is that I enjoy cooking healthy meals for our family. I love that my kids love veggies and eat healthy and that they ask "Is this organic?" My truth is that I have an autoimmune disease so I know that I have to work harder than most people to see results. And, my truth is that I know that and welcome the challenge. My truth is that I know I'm better than the junk food society tries to tell me is OK. And, I know that every day I workout I'm setting a better example for my kids and teaching them healthy habits. My truth is that I don't want to be a sick and overweight person because I love my kids and want to see them grow and be able to do active things with them.

Knowing my truth and being honest with myself helps me set limits with scheduling. It helps me to know that I need to ask my husband for help with the kids so I can workout. It helps me to know that pushing my limits is not only necessary but empowering. And, it helps me to not feel guilty for putting health and fitness first.

So, be honest with yourself first. What is your truth?

Review: Thrive Market

You've probably heard of Thrive Market by now. It seems to be the newest online craze for health conscious folks these days. Celebrities like Jillian Michaels are promoting it left and right. So, is it really that great?

The short answer is YES! Thrive lets you choose from an ever-expanding selection of all kinds of food and household supplies at prices that are lower than you're used to finding. You can search for items specifically by name using their search box. Or, you can shop by category like Paleo, Gluten Free, Vegan, Moms, Raw, or Staples.They even carry beauty products, health products, baby items, household goods, and shower essentials like body wash. Shipping is free on orders over $49 and very quick.

I use Thrive to buy pantry staples and snacks for my family that I can't find locally or that I've found cheaper than on other sites. I live in a small town and there aren't always organic or gluten free options available to me locally. But I can find them easily on Thrive. I've also bought household items like body wash, lotions, and cleaning supplies and found them to be much more affordable.

Thrive gives you a 30 day free trial membership when you sign up. After your free trial, membership is $59.95 per year. Think of it like Amazon Prime for health conscious people. You can cancel at any time if you choose not to continue after your free trial. But, if you're like me, you'll save more than the cost of the membership and continue on enjoying the service.

Try Thrive today by clicking on my link and you will also get 25% off your first order  http://thrv.me/5whva6

Affordable Healthy Family Recipe: Oodles and Oodles of Organic Zucchini Noodles

You've probably heard of zucchini noodles before. Maybe you've tried them, or maybe you've been on the fence and wondering if they could possibly taste good. Maybe you're a busy mom with picky eaters and think your kids will never eat veggies disguised as pasta. Trust me, I know how you feel. As a mom of 4 kids I know how hard it can be to find the balance between fun food and healthy food.  This recipe is a family favorite and even my pickiest eater loves it! It's also a cheap and easy way to feed a large group and ORGANIC meal. This recipe costs only about $12 to feed a family of 2 adults and 3 kids. Good luck trying to find take-out at that price!

Ingredients:

5-6 large organic zucchini

4 links organic sausage

1 jar organic pasta sauce of your choice, or homemade sauce

1 tablespoon minced garlic

1 tablespoon organic coconut oil

Preparation:

Chop the ends off of your zucchini and use a spiralizer or cheese grater to make your "noodles."

While you're making your noodles, you can cook the sausage. I like to cut them in half lengthwise and grill them on a George Foreman grill. 

Once you've noodled all of your zucchini, you can prepare to cook everything. This part is quick! The most time consuming part of the recipe is making the noodles with the spiralizer. 

In large frying pan, melt your coconut oil and add the garlic to the pan. 

Add your zucchini noodles to the pan and toss occasionally with tongs. Cook for about 10 minutes total. 

 In a separate small saucepan, heat your sauce on medium heat, stirring frequently. 

Once your sauce is heated through, you can drain your noodles in a colander and take your sausages off of the grill. Then, just toss your noodles in sauce (or keep them separate if you have picky kids) and top with the sausage. ENJOY!

Treat your FOOD like MEDICINE

Think about the way we typically treat our bodies. If you get sick, you go to the doctor. If the doctor prescribes you medication, you most likely want to know what's in that medication. What are the side effects? Are there warning labels? Are there possible reactions with other medicines I'm already taking? We want to be informed about this chemical medicine that we are putting into our bodies. But, do you treat your food the same way?

Do you go grocery shopping and carefully consider the foods you buy? Do you shop based on the pureness of the food? Do you think about the potential consequences or side effects of the foods you buy and eat? Do you think about the chemicals in your food like you think about the chemicals in your medications? If not, then you need to think about the way you shop. And, you need to think about the way you treat your body.

There is a popular phrase we've all heard that says "You are what you eat." So, do you want to be healthy or do you want to be full of chemicals and junk processed foods? You can exercise like an athlete, but if you eat like a pig, you'll never see results. If you don't fuel your body with healthy foods, the exercise you're doing won't make up for the damage you're doing in the kitchen.

The foods you eat should be deliberate. Your choice of food should be a conscious decision. You should know what's in the food you are eating, just like you want to know what's in that medication you're taking. It's the same idea. Your food can either heal your body or make you sick. It's ultimately your choice.

Take it from me, the less processed junk you eat, the better you feel. If your foods are fresh, natural, and not processed, you're doing your body a favor. You are feeding and fueling your body the way nature intended. If you cut out the processed chemical food-like substances from your life, you will see significant improvements in your health. You'll get sick less, you'll have better digestion, you'll be less bloated, and you'll have better cholesterol and lower blood sugar. Weight loss is a side effect from eating right. It's just an added bonus. Your health and well-being are the main goals here.

Now, I'm not saying you can never eat a french fry or a bag of chips again. What I am saying is that the majority of the foods you eat need to be healthy, natural, real, whole foods. Aim for organic Non-GMO foods whenever you can. If you buy meats like sausage or salami, look for uncured nitrate and nitrite free varieties. Most of your food shouldn't have an ingredients label. But, the foods that have ingredients need to have as few as possible and they need to be real ingredients that you can pronounce.

I can't speak for everyone, but I can speak for our family. I haven't had a cold or flu in well over a year. There was a time during cold/flu season this year where just about everyone I knew and spent time with got sick, sometimes for a month at a time. But, even though I spent a lot of time with these people, I never got sick. My kids have had a cold less than 5 times in the past year, whereas a lot of their peers are sick all the time. I believe that a healthy diet of real foods plays a huge role in our health. After all, most of our immune system lives in our gut, so food is where your main focus on health should be. If we could all eat healthier, imagine how many trips to the doctor we could avoid.

The SECRET to weight loss

You see ads all the time promoting the latest crazy diet fad, medication, or device. All of them claim to have the "secret" to weight loss that you've been looking for. All of them claim to know more than the last company trying to sell you something. All of them want you to trust them. 

So, what is the secret to weight loss? What is the secret to losing weight and keeping it off? And why is it a big secret? The answer is simple. The secret to weight loss isn't a secret at all, it's just that nobody wants to admit the truth. 

The secret to weight loss is to stop eating junk and get moving. The secret is that you have to burn more calories than you consume. The secret is that there are no fad diets that work. The secret is that you can't wake up tomorrow 20 pounds lighter. The secret is that it takes work. It takes dedication. It takes HONESTY. It takes commitment. It takes a strong person. The secret is that these weight loss companies know this, but they also want to turn a profit. The secret is that they know most people are lazy. They know most people want a quick fix. They know most people don't want to put in time and effort to lose weight. So, they prey on your emotions and your desires to change your bad habits with a pill, powder, or shake. They know you're desperate and you'll try ANYTHING to lose weight. That is, anything that doesn't require actual hard work. 

Unless you have some underlying medical condition causing your weight gain, the truth is that your weight didn't show up overnight. So, it's unrealistic to expect it to disappear overnight. You can't keep putting junk food in your mouth while you binge watch Netflix and expect to see results. You can't eat processed junk and think you eat healthy because the box has some buzz words on it like "low fat," or "heart healthy." Real food doesn't have labels. If it doesn't grow in the ground, on a tree, on a vine, on a bush, or have a face, it doesn't belong on your dinner table. If it's been so heavily processed that it's no longer food, but is more like a chemically altered food-like substance, don't eat it. If the only exercise you get each day is walking to the refrigerator, you need to move more. 

Nobody is saying that you have to go from couch potato to bodybuilder running marathons overnight. But, you do need to be realistic and make a commitment that you will treat your body better. You need to eat mindfully and be aware of what you're putting in your body. You need to make exercise a routine part of your day. You need to get up and get moving. That's the secret. And, you didn't have to pay 6 payments of $19.99 to get it from me! 

Confessions of my formerly fat self

I spent a few very terrible years as a fat person. Actually, to be honest, I spent them as an obese person. I didn't grow up as the fat kid. So, when I found myself in that position, it was even more shocking and hard to handle. It wasn't MY norm. It wasn't MY story. But, now that I've lost the weight, I feel like my formerly fat self needs to make a few confessions. 

1. It's totally possible to be fat on the outside and skinny on the inside. It's not only possible, it's probable. In my head, I wasn't really fat. I couldn't process that I could be fat. It couldn't happen to me. It just couldn't. I was in denial. I was not honest with myself. That mirror had to be defective. My clothes must have shrunk. Seriously, something wasn't right here. Um, yeah. The thing that wasn't right was my weight. 

2. Going clothes shopping when you're fat really sucks. I remember the first time I went to buy clothes for my fat self. Up until that point, I'd been wearing spandex or drawstring pants, or big t-shirts. So, I hadn't had to shop for clothes in an actual size. There was a period of a year or two where I did not wear denim because I refused to buy larger sizes and my old jeans didn't even come close to fitting. So, here I was, in the dressing room of Mervyn's trying on new clothes. I picked all of these cute outfits in the size that I was in my head, the size I was SUPPOSED to be. I went into the dressing room and literally couldn't even get one leg into the pants, couldn't get the tops over my shoulders, couldn't even come close to fitting into the dresses. I was shocked. I was mad. I was devastated. I left the dressing room and the store sobbing and didn't shop for clothes in a store for a long long time after that.  

3. You lie to yourself about your health. I remember telling myself that I wasn't unhealthy, I was just a little overweight. I never had high cholesterol, I never had high blood pressure or high blood sugar. I wasn't diabetic. I must be healthy, right? Um, no. No, I wasn't. Little did I know that I was pretty close to death. Little did I know that my thyroid was on strike. Little did I know that I would later be told that I literally could have dropped dead at any moment. So, while my obesity wasn't caused by years of binge eating and lack of activity, it was still a window into my health that I shouldn't have ignored. 

4. Being fat is super depressing. I don't care if you are one of those people who thinks you can "own it" if you're overweight, or if you are like most people and wish you'd suddenly wake up thin, it's super depressing to be fat. There is nothing happy about not feeling good about yourself. There is nothing fun about not having clothes that fit. There is nothing good about not being able to do things you want to do because you simply aren't physically capable. You can lie to yourself, you can rationalize things or make excuses, but at the end of the day, it's just sad. And the only way to fix it is to take control. 

5. Avoiding mirrors, windows, and photos can become a serious talent. Think about it. How many times have you heard yourself asking to be cropped out of a picture, or to pose a certain way to avoid showing your belly or butt? How many times have you gotten dressed and avoided looking in the mirror? Do you avoid seeing your reflection in store windows when you're shopping? You don't do these things because you're proud of yourself. No, you do these things because you don't like the way you look. And, even if you won't admit it to anyone else or to yourself, your actions speak volumes. 

6. Finally taking control is AMAZINGLY EMPOWERING!! No matter if you gained weight due to a health condition or due to a pie and chip addiction, there is no better feeling than taking control of your health and your weight. Fight with doctors and be your own health advocate if you have to. Learn all you can about healthy eating. Work your butt off (quite literally) and do some form of exercise every single day. Make it your mission to take control. Make it your most important job to do whatever it takes to lose the weight and take control of your health. It's not easy and there are no quick fixes or magic pills. But, the feeling of taking control and changing your health and your life are AMAZING! There is no better feeling than the sense of accomplishment knowing that only hard work and dedication got you to the finish line. 

Do you have a fitness bucket list?

Many people have a bucket list of things they want to accomplish before they die. But, do you have a fitness bucket list? Like I always say, it's not about weight. It's about overall fitness and living a healthy lifestyle. So, I suggest making a list of things you want to accomplish in your overall fitness that don't have anything to do with the number on the scale.

It's great to keep a list of fitness goals that you want to accomplish and then check them off the list as you reach each goal. Seeing your progress on paper can be a great visual and can really help motivate you to keep going and keep working towards even more goals. Add to your list often and check it often to see if you're still making progress towards your goals.

What kinds of things should be on a fitness bucket list? It can include anything that you can't physically do yet, but want to be able to accomplish. Your goals should be SMART (specific, measurable, attainable, realistic, and time-based) like in any other goal-setting scenario. That means, don't make goals that are impossible to achieve. So, if you have had knee surgery, don't set a goal to run a marathon. If you've got a bad back, don't set goals to bench press 200 pounds. Make sure that your goals are attainable and that they are something you will want to work to achieve. If it doesn't excite you, it won't motivate you to push yourself to succeed.

In the picture, you can see a sample of my fitness bucket list. Some of the things on there were put on there when I first started my journey. The most basic one was to be able to get up from a seated position without using my hands. That may seem silly or not worthy of putting on a bucket list, but when you're seriously out of shape and overweight, it's impossible to get up without using your hands to push yourself up off the chair. The day when I'd strengthened my muscles enough to do that was one of the greatest accomplishments in my fitness journey. Simple things like that actually speak to your overall health and fitness level and your quality of life moving forward. Functional fitness is just as important, if not more important than being able to do crazy things like handstand push-ups (also on my list).

So, think about the things you can't do, but want to be able to do and write them down. Think of things like walking up a flight of stairs without being winded, walking a mile without stopping, running a block, etc. Then, build from there. Start simple. Start small, and then add the harder goals. Keep challenging yourself. Keep striving for greatness. And keep dreaming of doing things that seemed impossible once but will quickly become not only possible but easy. And add to your list often.

What things will you put on your list?

Moderation or Elimination?

I'm sure you've heard the phrase "everything in moderation" when it comes to eating. But, there are also plenty of diet plans and so-called health gurus that stress eliminating certain foods and food groups all together. So, which is it? Should you practice moderation or elimination?

Elimination: This is when you cut out a certain food or group of foods forever (or as close to forever as you can humanly manage). Some common foods that people eliminate are carbs, grains, dairy, high glycemic foods, sugar, artificial sugar, nuts, legumes, fruits, gluten, soy, etc.

Moderation: This means that you generally try to stay away from certain foods and food groups, but you're not going to die if you eat a slice of cake at a birthday party, or there's cheese on your gluten free pizza.

OK, so here's my take on elimination vs. moderation. First of all, you need to know what you're putting in your body. So, that means you read labels, you journal your foods, and you keep track of how you feel when you eat X,Y, or Z. With that being said, elimination should only be practiced if you have a specific food allergy or intolerance. If you are allergic to dairy, then ELIMINATE it. If you have celiac disease, then ELIMINATE gluten. If you are like me and your autoimmune disease is triggered by certain foods (like grains) then ELIMINATE those foods. But, if you are just on the latest fad diet and trying to keep up, then elimination is NOT for you.

Elimination is difficult. Let me repeat that: Elimination is difficult. Even if you have amazing will power, unless you live in a controlled bubble and never eat out or let anyone else prepare your food (like at a birthday party), you can't realistically eliminate foods in their entirety. Some gluten will sneak in,  a splash of milk will be added to a sauce somewhere, sugar will be a hidden ingredient in a restaurant, the dressing will contain soy, etc. I'm not saying that you should give up eliminating certain things from your diet if you have a medical NEED to do so. But, I am saying that you can't expect it to be easy.

For me personally, I strive to be gluten free, grain free, soy free, refined sugar free, and mostly dairy free (cheese happens LOL). But, I also know that when we eat out that's near impossible. I know that there are times when my kids will eat something that I try to avoid and I'll end up eating their leftovers. I also know that organic tortilla chips are incredibly addicting and my one major weakness. But, I also know that to the best of my knowledge, I'm not ALLERGIC to the things I try to avoid. I do, however, have Hashimoto's Hypothyroidism (an autoimmune disease) and avoiding these things makes a huge difference in how I feel and how my thyroid is controlled. So, if I eat grains, I notice the difference in the way I feel. I become more tired, I have intestinal issues, and I am even prone to breakouts. But, I'm also human and sometimes a girl just needs a bowl of chips!

So, unless you're dealing with a specific medical need to eliminate certain foods, I'd advise you to practice moderation. Moderation is much more realistic for most people. Moderation is much easier to maintain over time, and therefore, will keep you on track with your health and fitness goals in the long run.

What do your pictures say about you?

Too often, we focus on the number the scale tells us. We let us be defined and controlled by what that number is and what is says about us. The thing is, that number is the least of your worries. Of course you want to be healthy, and get your weight to a healthy level that you and your doctor agree about. But, there is something much more important than your weight. So, what is it?

Your confidence and how you feel about your body is a million times more important than your weight in numbers. Often times, when someone starts a weight loss program, they feel discouraged by their lack of progress. That is often caused because of the number on the scale not moving as quickly as they'd like to see it move. But, honestly, I couldn't care less what that number on the scale is. I'm not concerned with that number, for me or for you. I'm only concerned with how I feel, how my clothes fit, and how strong I am physically. The number on the scale is irrelevant.

Does that mean that you can stuff your face with junk and become a permanent couch potato? Absolutely NOT! But, it means that instead of obsessing about the scale, you should look inside yourself and really see how you feel. One thing that really breaks my heart is when I see people I love struggling with weight. I've been there and it's not a fun place to be. Some people are in denial and don't think they need to lose weight, and feel like being 300 pounds and sedentary is somehow healthy (it's not). Let me say this again, I don't care how much you weigh. I really don't. I'm not here to judge you or call you fat. But, if I can see that you're not happy, then something needs to change.

There are some people who will tell you that they're happy. They'll say that they're confident and proud of their bodies. But, actions speak louder than words. If you refuse to be photographed, or you photoshop or edit every picture taken of you until it looks nothing like you, then you have a problem. If you constantly hide behind people, strollers, tables, children, purses, or anything under the sun that you can put in front of you before a picture is taken, you have a problem. If you know how to "work the angles" in every single picture, you have a problem.

I'm not saying any of this to be judgmental. What I am saying is that you might not realize you're doing these things, but take a look at your photos and think about what your actions and body language says about you. Trust me, I've been in that place, and it was not a happy time in my life. Nobody is saying you have to lose 50, 75, or 100 pounds or more. Even if losing only 5 pounds puts you in a better mindset, then do it. It could be that simply getting to the point of walking a mile, or doing 2 push ups, or climbing a flight of stairs without being winded is your goal. Those are all great goals. And if accomplishing those goals will make you truly happy and give you greater confidence, then set your mind to do them.

It would be great to see pictures of people confidently standing in front of the camera, without anything blocking them and smiling a big and confident smile. It would be great to see pictures without editing and photoshopping, without props and good lighting and taken from the right angle. Your confidence, or lack thereof, shines through in your photographs more than you realize. By putting forth only the best edited, best lit, and perfectly manipulated photographs of yourself, you're only creating a fake image that is impossible to maintain over time. You're sending the message that you're not good enough and that you need all of this editing to be accepted. If you have kids, you're sending them the message that they should be ashamed of their bodies. Sometimes seeing yourself in these photos and realizing all the tricks you use to manipulate them can be the best motivation to get healthy. I can tell you from personal experience that the feeling of being able to stand proudly in front of the camera without any tricks is one of the best feelings there is.

Unfortunately, there's no easy way to bring up the topic of health and weight loss with someone close to you without them taking it the wrong way. Too often, people are so guarded about their health and fitness and will take any kind of advice as criticism, even if that's not how it's intended at all. That kind of reaction should be your first sign that something needs to change. I've said it before, but I'll say it again: to truly be successful in a health and weight loss journey, you need to look within. You need to find your motivation, find your purpose, and find out what bothers you the most. Don't kid yourself or you'll never succeed. And, if you need help along the way, don't be ashamed to reach out to others who've been through the same journey.

Why drive everywhere? Get moving instead!

One of the best ways you can get in shape is to just add in extra bits of exercise here and there to your normal routine. A lot of people say they don't have time to devote to a long workout, but you can easily add in short bursts of exercise here and there and do some real good for your health and body. 

The picture above shows my day yesterday. We get a box of organic veggies delivered weekly. We pick up at a central location in our town. So, instead of driving to pick them up yesterday, I rode my tricycle to the pickup. That's #1 in the picture. The produce box fit nicely in the basket of my tricycle and added a little weight to my ride home (#2). Then later in the evening, I rode over to my personal trainer's house (#3) and worked out in small group personal training (#4) and then rode home (#5). 

I could have driven to pick up our produce, and I could have driven to training. But, doing it this way let me enjoy the beautiful weather (although we did have some gusty winds on the #3 ride). And, I got to enjoy the scenery more and burn a few extra calories too. I got in an extra 12.78 miles yesterday that I would not have logged if I was driving. 

When the weather is nice, I try to jog, walk, or ride anywhere I can to get in that little bit of extra exercise. My feeling is that if you're blessed with the physical ability to do so, you should get moving as much as you can. And, you save a little gas in your car and do something nice for the environment at the same time. 

Tell me how you plan to get moving this week. I'd love to hear how you add in extra exercise to your normal routine. 

Can I really lose weight and get fit using exercise DVD's?

The infomercials are everywhere. The before and after photos are all over the Internet. So, you see these DVD's advertised and wonder if they're too good to be true. Could you ACTUALLY lose weight at home by turning on a DVD?

The answer is yes and no. Exercise DVD's can be amazingly helpful when you're trying to lose weight. Especially if you're busy and don't have access to a gym nearby, or childcare for your kids while you workout. But, just like any other exercise program, you actually have to do it in order to succeed. Don't think that you can buy a program and then do the workouts once in a blue moon and see results. Those people in the before and after pictures worked their butts off to get to their goal. They didn't slack. They made a commitment to follow whatever exercise plan it was and to eat clean while doing it. They didn't just call the 800 number, order the program and then pray. There is still a ton of hard work and dedication involved using at home workout DVD's.

With that being said, DVD workouts can be EXCELLENT. But, you have to find a program that fits your needs both with time and ability. Some programs are geared towards athletes who just need a refresher. Some are geared towards postpartum moms who may need modified exercises to avoid injury. Some are mostly cardio based programs, and some are mostly weight training. There are even yoga, pilates, and dance programs out there. But, you have to be realistic with both your abilities and expectations.

For instance, when I started my journey, I wanted to do Insanity. I'd seen the infomercials. I'd drooled over the before and after pictures and wished they were mine. But, I also knew that at the time, I was more than 100 pounds OVERWEIGHT. Realistically, I knew that if I tried to do Insanity I would have either done serious damage to my body, or I would have given up quickly because I lacked the physical ability to do the workout. So, I lost the first 47 pounds on my own (which you can read about here) and then jumped into the Insanity program.

It was perfect for me because I had 3 kids at the time who ranged in age from infant to 7 years old. My husband works weird, ever-changing shifts, so finding childcare to go to the gym (which is about a 40 minute drive anyway) wasn't an option. So, I would put my kids to bed and pop in my Insanity DVD's right in my living room and get to work. It worked great for me. I lost the rest of my weight that way, and gained a lot of muscle and endurance that I never had before. It also ignited a fire in me to do more and challenge myself even further. They're also good when you need a quick workout at home as a supplement to whatever you're currently doing. You can just pop in a workout disc and burn some quick calories without a lot of planning and preparation. I've used other DVD programs since then.  But, like any exercise program, they only work if you do them and you commit to completing the program. And, please check with your doctor before you start any exercise program.

How bad do you want it?

Weight loss can be so incredibly difficult. Staying on track can be difficult. Add in an auto-immune disease and a house full of kids and it can seem impossible. But, it's not impossible at all. It just depends on how bad you want to be healthy.

Ask yourself one simple question: How bad do you want it? "It" can be losing weight, gaining muscle, getting in shape, running that half marathon, lifting heavier, or doing some crazy exercise you never thought possible. Whatever "it" is for you, you need to decide how bad you want it. If it's something you can't stop thinking about, and strive for every day, then you need to commit to making that a focus in your life. I'm not saying you should live every single second of your day as if your life depends on hitting those goals. You still need to focus on your family and work and whatever else is important to you. But, there is a certain level of commitment that people who are successful in fitness have. And that needs to be something you strive for if you're serious about reaching your goals. 

Nobody is saying that you can never have a slice of birthday cake. Nobody is saying that you can't take a rest day. Rest days are important for both your physical and mental health. But, I am saying that if you really want to get fit and lose weight, you need to make that a priority in your life. 

So, what does that mean? It means that you stop making excuses. It means that you make tough choices. It means that instead of spending your day on the couch drinking lattes and binge watching Netflix, you get up and get moving. It means that you can ask your husband to watch the kids for an hour so you can go for a run. It means you can schedule your workouts like you schedule other appointments and make it a priority and an appointment you can't and won't cancel. You don't necessarily need to do crazy workout routines, but you do need to get moving. You need to be moving and active more than you're not. You need to make small changes here and there that put physical fitness and health first. Walk more, run more, do a few extra squats and jumping jacks here and there. Take the stairs instead of the elevator. Pay attention to what you're putting in your mouth. Keep a food journal and be honest!

The biggest myth in weight loss is that there is some secret to doing it. The real secret is that you have to really want to succeed and you have to commit to doing it. Nobody is going to lose the weight for you. Nobody is going to make you stronger. Nobody is capable of changing you. You are the only one capable of changing yourself, and only if you truly want to. And, if you think it can't be done, think again! Surround yourself with positive people who believe in you and know your ability to succeed. 

Why would a coffee addict like me switch to tea?

Hello. My name is Jill, and I'm a coffee addict. I admit it. I LOVE coffee. I love the smell of it. I love the taste of it. I especially LOVE the caffeine. So, why in the world would I give up my coffee?

I gave up coffee so I could have more energy. Yep, you read that right. I am a busy mom of 4 young kids (10 and under, including a 2 month old baby). Trust me, I need energy. I also have hashimoto's hypothyroidism. That means that my energy is taken away from me quicker than most people. I'm usually in a constant state of tired. It's a tired feeling that doesn't go away, even with a good night's sleep. It's just one of the many side effects of having an autoimmune thyroid disease.

I've always relied on coffee to keep me alert, awake, and functioning. The trouble is, it never really worked too well. I started off drinking one small cup of coffee a day. Then, it became one large cup. Next, I ended up drinking 2 large cups. And, before I knew it, I was up to 3 large cups of coffee every single day, and I still felt like a zombie. So why was this happening? Why was the caffeine not working? I felt like I was being lied to by the coffee industry. I felt like my gold membership at Starbucks was worthless. I felt like my Keurig had betrayed me.

For me, it was the cream in my coffee that had to go. Many years ago, before I knew better, I used to use Coffee Mate or International Delight creamers in my coffee. I poured those bottles with reckless abandon into my coffee cup every morning. My coffee tasted more like a dessert than a morning pick-me-up. Then, a few years ago I switched to using Heavy Whipping Cream in my coffee. This is the stuff that you use to make your own homemade whipped cream. It's thick, it's creamy, and it doesn't have sugar or carbs. It's a coffee addicts dream come true. Except that it's not. It's still dairy. And dairy is HIGHLY inflammatory. That means it causes bloating and intestinal discomfort. And, sadly, unless you buy the fancy expensive organic stuff (which I don't), you still have chemical additives like carrageenan and polysorbate 80. So, you've basically swapped one chemical ridden creamer for another. For many people, dairy causes fatigue. And, I am clearly one of those people.

Alas, what is a girl supposed to do? I can't stand drinking my coffee black. Sorry, it's just nasty. It tastes like gasoline. I've tried using organic coconut milk, I've tried making my own creamer, I've even tried that whole butter in your coffee craze. Nope. Not having it. Nothing else tasted "right" except for the heavy cream. But, I also knew that it was counterproductive to my health. It's making me tired and bloated and I can only imagine what the chemical additives are doing to my insides. Not to mention that the price of heavy cream has skyrocketed lately. It now costs $6 for a quart of the same heavy cream I was getting for $3 a month ago. And, let's be honest, I used A LOT of them in a month's time.

So, I decided to give it up cold turkey. I drank my last cup of coffee on March 7. Since then, I've only been drinking plain green tea (and water of course). I've noticed that I have a lot more energy now. I'm not exhausted all day. I don't feel like a zombie who needs to reach for that cup of coffee to survive. I've lost a lot of the bloat around my belly and my pants are fitting much better. I never thought I'd give up my coffee. But, then again, I never thought I'd be a chronic label reader and be very picky about what foods our family eats. I'm a firm believer that doing better for yourself and your family starts when you know better and want to make a change. I've known better than to drink coffee with cream for a while now, but I had to WANT to make that change. And, now that I did, there's no looking back.

It's OK to take a day or two off every now and then

You've gotten into a good groove with your workouts. you've got a nice schedule and know when you're going to exercise. You're eating right. You're motivated. But then something comes up that doesn't fit into your workout schedule. What do you do?

It's perfectly OK to take a day or two off from working out every once in a while. It's not the end of the world. It won't stall your progress. And, it's good to have that mental break every now and then. And, sometimes your body needs a break too.

For me, that break came yesterday. I got an email that Wheel of Fortune was having tryouts. It's been a dream of mine for many years to get on that show. But, the auditions were at the same time as my small group personal training class. So, I had a dilemma on my hands. Do I skip my workout and go chase my dream of being on this fantastic game show? Or, do I stay and workout and miss the opportunity of a lifetime? If I skip my workout, am I going to get off track? Am I going to make up the workout on another day? Or is skipping that workout going to be the thing that breaks me? If you can honestly say that skipping that one workout isn't going to derail you, it isn't going to make you quit and give up, and you will make up that workout later, then you can skip it. But, if you think there's even a chance that skipping that workout will derail your progress, you can't afford to miss it.

I know I'm on track. I know I'm not going to miss one workout and suddenly become a couch potato. And, I also know that I really want to be on Wheel of Fortune! So, I went to the auditions. I was lucky enough to have two friends join me (one of them also skipped the same workout with me), and we took our chances with the hopes of getting on the show. In the end, we didn't get picked to go up on stage to audition. But, we still have that chance that we can get picked from the applications we submitted yesterday. And, we had a lot of fun too. A mental break can be good for the soul, and the body. So, if you trust yourself to take one on occasion, please do so. Just make sure you get back to work!

Baked Chicken with artichokes, mushrooms, carrots, and mixed greens

As a busy mom, I like meals that are quick, easy, healthy,  and family friendly. This recipe accomplishes all of those tasks. You will need a large skillet and a large oven safe baking dish.

Ingredients:

6-8 boneless skinless chicken breasts

2 cans plain artichoke quarters, drained

3/4 cup vegetable broth

1 tablespoon coconut oil

2 large organic carrots

about 15 medium-large mushrooms

about 3 cups organic mixed greens (spinach, kale, chard)

salt, pepper, organic Italian seasoning (all to taste)

1 tablespoon minced garlic

Preheat your oven to 425 degrees. In a large skillet, melt your coconut oil and toss in your minced garlic. Season your chicken breasts with salt, pepper, and Italian seasoning and place them in the skillet. Cook the chicken for about 5 minutes on each side, just long enough to lightly brown it. 

While the chicken is browning, chop your mushrooms and carrots. Once the chicken has lightly browned, remove from the skillet and set aside. In the same skillet, toss in your veggies (including the artichokes) and cook for about 5 minutes, stirring occasionally. Lightly grease your oven safe baking dish with coconut oil to keep the food from sticking. Transfer your veggies to the dish, then place your chicken breasts on top of the veggies, and pour your vegetable broth on top. 

Place in the oven and cook for about 30 minutes, or until your chicken reaches an internal temp of 165 degrees. Remove from the oven and let stand for a few minutes before serving. Serve with a side of fruit and enjoy!

5 Reasons why shape wear is the enemy of a weight loss program

We've all seen shape wear in the stores, in magazines, and on television. We've all heard the claims about how these magical undergarments can "instantly slim you" and "take inches off of your waist without exercise." Are they all they're cracked up to be? Could they actually be harming your weight loss plan? Here are some reasons why shape wear can be your worst enemy when you're trying to lose weight.

1. Shape wear makes you feel WORSE about your body. You put on this magical undergarment and you look slightly slimmer and smoother. But, what happens when you take it off? You suddenly find yourself even more discouraged by your body than you were before. Now the body that you thought needed just a little toning feels like the body of an obese cow. You suddenly notice every single inch of fat. You think your belly looks 10 times bigger than it did yesterday. Suddenly your thighs are gigantic, and your butt is huge. You instantly feel depressed. 

2. Any compliments you receive aren't about you, they're about the fake you. You are wearing your shape wear and you go out to meet friends. Suddenly you get compliments like "Oh my gosh, you've lost weight," or "You look amazing!" You might feel great about those compliments for a hot second. But then you realize the truth. You haven't lost weight. You haven't worked hard. You don't deserve those compliments. If the same people saw you naked, they wouldn't compliment you at all. Any compliments you receive when wearing shape wear aren't about the real you. They're about the fake you.

3. It's harder to get into some shape wear than it is to just workout! Getting into some shape wear takes skill. This is especially true if you're overweight. They are meant to be tight. They are meant to be form fitting. If you're carrying around extra weight, it can feel like you're trying to stuff a sausage into its casing. Do you want to feel like a stuffed sausage? I know I don't. It's much easier to get to work and exercise so you can fit in your clothes properly without feeling like you're being stuffed into them. 

4. Shape Wear can't hide the work you didn't do. It just can't! Even if the shape wear you buy takes an inch or two off of your waist, it just redistributes that fat somewhere else. Trust me, I've seen people stuffed into these things. They might look slightly slimmer in one area, but then they turn around and it's like their back exploded with fat. Think about it, you didn't actually lose the weight. So, the fat that's being "smoothed" out has to go somewhere, and it's not going to be pretty. 

5. You're not fooling anyone, not even yourself. If you think that wearing shape wear is going to fool someone into thinking you've lost weight, you're delusional. It's obvious when someone is wearing shaping undergarments. Nobody is going to think you've hit the gym 6 days a week. Nobody is going to envy you for your hard work in losing the weight. Nobody is going to ask you for your weight loss secrets. We all know your secret, it's sticking out of your clothes. If you think that wearing shape wear will give you that extra push to lose weight, think again. If anything, wearing shape wear will depress you. It will make you feel worse about your body when you take it off. And while you're wearing it, it will give you a false sense of accomplishment. That will make you end up giving up on your weight loss program and settling for being fat and "smooth" in clothes instead of being thin and fit in real life. If you're truly honest with yourself, putting on shape wear is the same as giving up on yourself.

You are worth more than shape wear. You are worth more than what the undergarment manufacturers are trying to sell you. You are worth the effort of exercise. You can do it! Don't give up on yourself and put on a pair of shaping underwear. Instead, put on your workout clothes and hit the gym!

Clean Eating: Label Reading 101....class is in session!

When you're eating healthy and exercising, the last thing you want to do is hurt your progress by eating something that's not good for you. But, labels can be tricky to read and understand, so how do you differentiate between the good, the bad, and the ugly? 

Let's go over a few basic things about label reading. 

1. The majority of your food should not have a nutrition label at all. Think about it. Your main food sources should be fresh fruits and veggies, lean protein, and healthy fats. When was the last time you saw a nutrition label or ingredients list on a bunch of bananas or a chicken breast?

2. Look for foods with 5 or fewer ingredients. If you do eat something with a label, make sure the ingredients are REAL food, not chemical food-like substances. You want to be able to pronounce all the ingredients and know what they are. 

3. Avoid buzz words. Foods labeled "all natural" or "healthy" aren't necessarily good choices. Instead, look for organic ingredients and non-GMO foods. 

4. Avoid added sugars. This goes for artificial sugars as well, and yes I include stevia in my non-approved list. As far as I'm concerned, for a healthy diet, refined sugars are a no-no. And, sugar substitutes like stevia, sucralose, aspartame, splenda, equal, etc are way worse than even regular table sugar. My only approved sweeteners are organic coconut sugar, raw honey, or real maple syrup (not the processed kind that's not pure from nature). 

5. Don't worry about the calories and fat. Unless you have a specific caloric or fat need as prescribed by your doctor, don't even pay attention to that part of the label. If you mainly eat real, whole foods, you don't have to worry about counting calories and fat. The quality of your food is of the utmost importance. 

So, looking at these 3 labels, which one is the good? Which is the bad? And which is the ugly? 

THE GOOD
 This is a jar of almond butter. Check out the ingredients. There's only ONE ingredient and it's Non-GMO almonds! The only way that ingredient list could be better is if they were organic. But, at least you know they're not GMO franken-food almonds. 

The BAD
This is a box of pasta. Durum Semolina is a highly processed and very high in gluten  (but low in nutrients) type of pasta. Niacin (also known as Vitamin B3) is added in to try and make up for the lack of nutrition.  Ferrous Sulfate is Iron, which again is added in to try and mask the lack of nutrition. Thiamine Mononitrate is a synthetic form of the naturally occurring B1 vitamin. The reason this is significant is that this synthetic form is fat-soluble, which means your body has a harder time expelling any excess.  Riboflavin (Vitamin B2) and Folic Acid  are also added in this particular pasta. Why would you want to buy a product that was stripped of it's naturally occurring nutrients only to have these particular vitamins added back in? 

The UGLY
This is a bottle of coffee creamer. The first ingredient tells you which ingredient is in the highest amount. So, there's a lot of water in this creamer. Next you have sugar. Regular, white, unhealthy table sugar. And, it's in a large amount since it's the 2nd ingredient. Vegetable oil is next. Run away now! Vegetable oil is made from soybeans. Soybeans are the top GMO crop. Plus, soy has a number of unhealthy side effects. It's a goitrogen as well as a form of phytoestrogen. Run away now! And, to top it all off, it's partially hydrogenated. Those words mean it contains trans fat, which is the most unhealthy kind of fat. Any time you see "hydrogenated oils" or "partially hydrogenated oils" those are major red flags. Sodium Caseinate (sometimes labeled Casein) is a milk derivative. It's a tricky way for companies to label hidden milk products in your foods without you knowing it. So, even though this is a "non-dairy creamer," it actually contains dairy. This can be a big problem for people with allergies or milk sensitivities. Mono and Diglycerides are food additives that are there to extend shelf life. That means they add in chemicals (these happen to contain trans fat) to make the "food" last longer than it should. Sounds appetizing right? Dipotassium Phosphate is a highly water-soluble salt used to prevent coagulation. But, it's also commonly used in fertilizer. Cellulose gel is a thickening agent used to thicken foods without adding calories. But, it's made from wood pulp. Yep, you read that right. Salt is the next ingredient, because we didn't get enough sodium already with the dipotassium phosphate. Natural and Artificial Flavors is basically a code word for "anything and everything under the sun." It can even include things like castoreum, which is the secretions from a beaver's anal glands. Yep, you read that right too. Cellulose gum is there to prevent sugar from crystallizing, and it's from that good old wood pulp again. Sucralose is an artificial sweetener which is not good for you by any means. And, by the way, this product already contains sugar, so why does it need more sweetener? Finally, we have carrageenen. Carrageenen is a thickening agent with no nutritional value. It's derived from red edible seaweeds. The problem is that it's extremely bad for your digestive system and causes inflammation, and has even been linked to gastrointestinal cancers in lab animals. Does this coffee creamer sound appetizing to you now? 

The takeaway from all of this should be that you need to know what's in your food. Don't fall prey to  the buzzwords and advertising on the front of the box. Read your labels, know your ingredients, and buy REAL FOOD!

Quick Dinner: Organic mini-burgers served with organic beet and brussel sprout medley

Are you craving a burger but don't want all the additives, extra calories, and buns? Then this recipe is for you. I always serve my burgers bun-less because I don't eat grains. But these would also work lettuce wrapped as well. Cooking them on a George Foreman grill also gets rid of the greasy yucky burger taste, and saves your waistline at the same time. The kids love mini-burgers and don't even notice the hidden greens in them. 

For the burgers:

1 1/2 pounds organic ground beef

2 eggs

1 tablespoon minced garlic

1/2 cup shredded cheese (I used Colby jack)

1 1/2 - 2 cups organic mixed greens (baby kale, chard, spinach)

Onion, pepper, salt, Italian seasoning (all to taste)

For the veggies;

1 large (or 3 small) organic red beet

1 large (or 3 small) organic golden beet

8-10 organic brussel sprouts

1 tablespoon coconut oil

In a ninja professional blender (or other high powered blender), put in the greens, garlic, and eggs and pulse until the greens are chopped. Then add in the remaining burger ingredients and mix until combined well. Scoop out by spoonfuls onto a grill (I recommend the ceramic plated George Foreman grill). While your burgers are cooking, chop your beets and brussel sprouts into bite sized pieces. In a large skillet, melt your coconut oil and toss in your chopped veggies. Cook on med-high heat.  Stir frequently and cook until beets are tender. Cook your burgers just a few minutes until the center is no longer pink (these cook fast since they're mini burgers). Serve and enjoy

This recipe will make about 18-20 mini burgers depending on size. 

What's the biggest secret to running longer distances?

You've been training. You've mastered the one mile run without stopping. You felt amazingly accomplished, as you should. So, you kept training. Soon, you were able to run 3 miles without stopping. You felt like a million bucks. Suddenly you had dreams of running races and hanging medals on the wall like one of those runners you always dreamed of being. Then, you go out for a longer run, maybe 5 miles or more, and you can't catch your breath. You have to stop to walk not because of your legs, but because of your lungs. All of a sudden your dreams of crossing the finish line are crushed. But wait, you can still do it. 

The secret to running longer distances lies in your lungs and in your brain. Take it from me, a person with a history of asthma, you can run a half marathon (or longer) if you just train smart. If you're anything like me, you have to train more than your legs. You have to train your brain and your lungs as well. Your brain will likely want to quit pretty quickly. Your lungs will give out shortly after, but your legs can keep going forever. 

So, how do you train your brain and your lungs to race? I'm not going to say it's easy, but it's definitely doable. For me, the brain is the toughest to train. You have that element of self-doubt combined with a little fear, anxiety, worry, stress, and more. You begin to think that you're not capable. You begin to think that every part of your body hurts (it doesn't). You begin to think that it was a silly idea to train for this race in the first place (it wasn't). And, you begin to come up with all these reasons why you should stop, and then you convince yourself that the "should" has turned into "must." 

Don't let your brain trick you into giving up. Just don't. I like to think of my brain as a lazy couch potato. If I let my brain pick my workouts, I'd be constantly sitting on the couch eating chips and Girl Scout cookies and my only exercise would be walking back and forth to the kitchen. So, when I'm on a run and my lazy old brain starts to kick in with thoughts of quitting, I pump my music louder. I sing along with whatever song is playing, even if I don't know all the words. I look at the scenery around me. I try to find as many blue cars as I can, or try to count the number of houses with rock landscaping instead of grass. Whatever I can do to distract myself and occupy my brain with something other than doubt and thoughts of quitting, I do that. 

As far as my breathing is concerned. For me, that took a good 8 months to a year to control. I have to make a conscious effort to breathe rhythmically or I find myself hyperventilating or gasping for breath. When running uphill, this presents an extra challenge. So, I tend to look down at my feet when running uphill. This way, I trick myself into not thinking about the elevation change. Doing that also helps me to calm myself down so I don't hyperventilate. Really, it's a win-win situation for me. I do find that if I'm running uphill and I don't look down, I easily run out of breath before the top of the hill, no matter how much I concentrate on my breathing and no matter how short or long the uphill climb is. 

I've heard people say that to get your breath under control while running, you should just breathe when you feel the need to breathe. The thing is, your brain likes to trick you into breathing more than you need to (or even less than you need to) which can cause problems. So, if you find yourself having trouble with breath control on a run, try breathing to a rhythm. Try breathing in for 3 counts, then breathing out for 3 counts. If that doesn't work, try it for 4 counts. Experiment a bit and find a rhythm that works for you, but try to keep it consistent, and concentrate. It might take a few months to get it to be a habit for you, but once you get used to it, you'll be able to run longer and longer distances with ease. And, the bonus is that concentrating on your breathing will help tune out the self-doubt coming from your brain as well.