My DIY Shabby Chic Mirror Project

Yes, you read that title correct. I, Brittney, started and finished a DIY project. Not only that, but it is a project that upon completion wasn't instantly thrown in the trash. I often joke that I am incapable of DIY projects, but the fact is that I try them. I try many! They either don't get finished or they are awful. I rank myself below an amateur DIYer, although I think this project has just upgraded me to amateur status!

I am giddy.

So here's the story.

A couple of months ago I went downtown in my little hometown and did some shopping at The Prairie Chick Market. I was admiring everything she has in her store, somehow trying to figure out how to fit an entire gorgeous taupe hutch with white milk glass into my car. Then, out of the corner of my eye I saw a mirror. It was ornate and gold and instantly an idea was sparked. For some time I have been wanting to find a pair of mirrors that were ornate and fabulous.  The odds of finding such a pair without spending an arm and leg has been the main reason why I had not pursued it further.

This shopping trip changed my whim of an idea into a reality.

I commented to Shelly (owner) that I had plans for finding a pair of mirrors when she told me she had another mirror just like the one I was looking at. It was a different shade of gold, but the frame was the same.

EXCITEMENT.

I went home that day with a bounce in my step because I had found my mirrors. The task of figuring out how in the world I was going to make them fabulous was about to embark.

Here they are. As you can see, they were mismatched color but identical frames. Allow me to bring you through my process visually to the end result:

I have a sophisticated craft room in my house. Oh, wait.  Nope. I painted them out in our storage shed on a cardboard box and piece of wood. Classy.

RESULT:

Words cannot contain the amount of joy I feel. Joy over two mirrors? Heck yes. For a very long time I have wanted to have amazing mirrors on either side of our headboard in our master bedroom and now that dream is a reality.

I'm guessing that after posting this I'm going to head on over to Pinterest to peruse for more ideas for DIY projects. The creativity gates have been opened!

Come pin with me: http://www.pinterest.com/eyeenjoy/

Recipe: Brittney's Chicken Stir-Fry

Brittney's Chicken Stir-Fry
(Adapted from Spicy Chicken Stir Fry recipe from Blood Sugar Solution Cookbook, by Dr Mark Hyman M.D., Pg 137.)

This is a tasty gluten-free version of a classic chicken stir-fry. I toned down the spice, but if you're looking for more heat add another teaspoon of the red chili garlic sauce. My son was licking his plate when he was finished tonight. Literally.

I also doubled the recipe (as shown below) so I'd have leftovers, which can be stored in a sealed container for up to 4 days.

CHICKEN:
4 Tblsp  low-sodium, gluten-free tamari
4 Tblsp rice wine vinegar
2 tsp sesame oil
4 tsp arrowroot
4-6 small skinless chicken breasts, sliced thin

SAUCE:
1/2 cup low-sodium chicken or vegetable broth
2 Tblsp reduced-sodium, gluten-free tamari
2 tsp rice wine vinegar
2 tsp sesame oil
1.5 tsp chili garlic sauce
2 tsp arrowroot

STIR-FRY:
1 Tblsp sesame oil
1-inch piece of fresh ginger, peeled and grated
3 garlic cloves, minced
8 scallions, thinly sliced
1 (5-ounce) can water chestnuts, drained
1 yellow pepper, seeded and chopped or sliced
1 red pepper, seeded and chopped or sliced
1 head broccoli
4 medium carrots, peels and sliced
4 stalks celery, sliced to desired cut

MAKE THE CHICKEN:
In a medium bowl whisk together the tamari, rice wine vinegar, sesame oil, and arrowroot. Add the chicken and set aside to marinate for 15-20 minutes.

MAKE THE SAUCE:
In a small bowl whisk together all of the sauce ingredients and set aside.

MAKE THE STIR-FRY:
1. Heat the oil in a wok over high heat. Add ginger, garlic, and scallions, stirring constantly for 2-3 minutes.
2. Drain the excess marinade from the chicken and add the chicken to the wok. Stir-fry the chicken in the aromatics until mostly cooked through, 2-4 minutes. Pour in the reserved sauce and add the water chestnuts. Finish cooking the chicken in the sauce until it glazes nicely, 3-4 minutes.
3. Reduce heat to medium and transfer the chicken to a platter, leaving behind as much sauce as possible in the wok.
4. Add the carrots and celery to wok and stir-fry for 3-4 minutes.
5. Add broccoli and peppers and stir-fry for 3-4 minutes.
6. Add chicken back to wok and stir-fry until vegetables are cooked lightly.

Serve stir-fry over rice if desired. I personally ate it alone but my family certainly loved the rice with it.

Serves 4-6
Prep time: 30 minutes
Cook time: 15 minutes

Side note: This recipe was not a part of the 10-Day Detox Diet.

10 Day Detox Diet Conclusion

I've been trying to think of the best way to describe my results from my 10 Day Detox. I have created multiple posts, but they remain sitting as drafts because I haven't been able to pinpoint the most important elements from my experience without writing a novel.

The 10 Day Detox for me, has shifted my perspective about food immensely. To my own fault, I often times found myself driven to eat foods not because I was hungry, but because I was addicted to it. I wanted to eat food not because it was nourishing to my body, but because I was rewarding myself with that cupcake. Or three. Or, it was a really tough day! I just wanted to sit down and snack on some chips. It's sounds terrible to put that out in the open for anyone to read, but quite frankly I was addicted to food! Driven by food. If I exercise really hard this week, that will cancel out the bad food I ate, right? Wrong.

Becoming healthy again has never been a matter of "if," but "when." When am I going to stop buying macaroni & cheese for the kids? When am I going to stop buying Schwan's frozen foods because they are convenient? When am I going to stop buying Diet Coke? When am I going to start cooking again? WHEN?

I completely by accident stumbled upon this Detox, and it has answered every one of my questions. It is time to get healthy again, now.

The 10 Day Detox Diet by Dr. Mark Hyman is a book. I bought it off Amazon after accidentally finding it on Pinterest a couple weeks ago and it has addressed many of the reasons why it was so difficult for me to find a path back to a healthy lifestyle. The name of the book itself? Yuck, I don't like the title, to be brutally honest. It sounds like a fad diet. It should be titled, "The Road Back To Health." Yet, I am clearly not an author so my idea doesn't even count! lol

Also, what in the world sounds appealing about the word detox? Not a dang thing.

I have done detoxes before. I absolutely do not like the nagging feeling of being hungry all the time. The appeal of chewing off my arm does not necessarily motivate someone to say, "yes, let's go ahead and starve ourselves for a month and see how well we do."

No.

But this detox? This detox was the first time I stepped away from addictive foods that had somehow crept into our lives and made themselves at home. And these addictive foods weren't cookies and brownies. They were bread, granola bars, cheese, chips, crackers, noodles!!

Of course I still crave things, of course I would love to snack on chips or something sweet. Yet, I've learned that my brain is no longer hardwired to demand those foods because I literally detoxed my body from them. I can actually use willpower to make decisions that my brain was hardly giving me the chance of doing prior to this experience.

Detox. This literally was a detox. I experienced headaches and fatigue the first couple of days. My body ached, I felt edgy and moody. My body was recognizing that the addictive foods were no longer being presented. It's shocking to read through my journal entries in the first couple of days, because there was a degree of discomfort. Not hunger. Not starvation. Physical discomfort from not eating addictive foods. Then, like a cliche romance novel, after two or three days into it a cloud was lifted from my head and it all felt immensely clear.

Willpower works for me now, because I no longer "need," the foods that were preventing me from being healthy. The book helped me to let go of the guilt and punishment I was giving myself for not being strong enough to just stop eating bad food. The book helps you every day through the detox, and provides recipes, resources and ideas for doing more than just adjusting your food intake.

There are supplements that Dr Hyman sells through his website, but he also outlines what each supplement is suggested, so you can find your own if you so choose. There are also daily baths each night during the detox using Epsom salts, baking soda and Lavender essential oils. The first few baths I sat there, putting in my time, trying to figure out what in the world these were for. Fast forward: Now I look forward to my bath. It's a form of meditation, healing, relaxation. Something that I wasn't allowing myself to do in our fast-paced lives. This book is so much more than just food.

The food itself? What does the detox involve? I have eliminated the following from my diet entirely: gluten, dairy, sugar, artificial sweeteners, fruit, sodas and juice. If you are asking yourself, "what's left to eat?" after reading my list, you are not alone. I was TERRIFIED to try this detox. (previous blog post: I Am Terrified To Try This Detox) So many things were flying through my head. How will I be able to feed my family? How am I going to stay full from eating vegetables all day? What in the world am I getting myself into?

I say with 100% confidence that it is worth every moment. I am now eating some of the healthiest and delicious foods I have ever eaten - mostly because my tastebuds now taste a smoothie with blueberries and strawberries and recognize it as the sweetest and delicious thing possible. Instead of eating a blueberry before this detox thinking it was a little sweet, bland or bitter in comparison. Well no kidding. A blueberry in comparison to pure chocolate? Or to the sweetest of sweet artificial sweeteners? Poor blueberries don't stand a chance. Not unless you reprogram your tastebuds. Healthy food simply tastes better after this detox. I lost 8.5 pounds during the ten days. That floored me. I wasn't expecting it.

This detox also made the connection for me - one I've heard a million times. We are what we eat. I truly believe that. My mood, my energy, my outlook, my attitude, my physical existence are all exponentially better because of the foods that are nourishing my body, instead of foods that were draining the life out of me.

This detox has made quite the impression on me, clearly. I can't seem to stop talking about it! Yet, another gigantic change has not only been for me. But for my family. To smile when my son asks me each morning if he can try my shake or smoothie I'm making that day. To watch my kids gobble up green salads and chopped peppers on their plates before even touching those remaining baked french fries that will never be purchased again. To have my husband tell me that he looks forward to every meal now, and that he feels great. To see him stop drinking Diet Coke - HUGE. HUGE HUGE HUGE.

Life is feeling very good. :)

The detox doesn't end here, either. The book suggest three options for a 6-week transition phases back into the real world. 1) You can keep going with the same detox diet. 2). You can do the same detox diet but re-introduce legumes. 3). You can do the detox diets with re-introducing non-starchy fruits and legumes back into your life. Then, after those six weeks, you can start to slowly re-introduce gluten, dairy and other foods back into your life, if you so choose. This book doesn't leave you hanging. It is truly designed to help.

I think that about wraps it up! My conclusion feels like I am only touching the tip of the ice berg. There is so much more I could talk about it in detail, but I think this post is starting to turn novel-worthy.

Please come and check back to this blog soon. I am so very excited to share photos and recipes of some of the foods I've been eating and making. I hope that I might somehow help or inspire someone else out in this big world to simply think, or try something different that could potentially change something big in their lives.

Recipe Photo Previews:

 

 

 

I'm Terrified to Try This Detox

Tomorrow I am starting something new.  As I was falling down the rabbit hole, I refer to as Pinterest, I discovered a book that intrigued me.

I have been feeling in a slump.  Since last October I have been making it a point in my life to become more active, fit, stronger and healthier as an overall goal in life.  In doing so, I have tried as little as simply walking without changing eating habits, to the extremes of Advocare 24-day Challenges.  I have survived the spectrum of changes and have taken small pieces of knowledge from each experience.

Yet, I don't feel good right now.  I'm ready to shift my goals.  Of course I want to continue to be active, fit, strong and healthy.  It's time for a new combination.  A shifted approach and mindset.  Up to this point I have wanted to lose weight.  I've made a "number of pounds" to lose goal.  I've made goals of being active "X" number of days per week.  They don't have solidity for me.  It's good motivation, but there's also the aspect of aftermath.  And as ridiculous as this sounds, I find myself in one of two situations.

A). I don't quite reach the goal.  I put my heart into it and try so hard to make it, but I fall short.  I have a sense of accomplishment for doing what I can, but deep down I have to silence the little voice inside of me that feels like I didn't do good enough.

B). I succeed. In fact, I EXCEED my expectations and find myself on cloud nine. Then I fall from my cloud.  I don't know how to keep going after a 24-day program.  Sure there are ideas, logic, and many other reasons why I should be able to continue with my success, but nothing as regimented as the program itself that I succeeded doing.  In the back of my mind I hear a small voice saying, "YOU DID IT, and now you are in charge of keeping it going.....but why not reward yourself just this once..."  but it never is just once.  Before I know it I'm eating pizza and a bag of chips again.

This sounds utterly depressing and frustrating, but I'm coming to find the courage to actually put it into words.  Living in the denial of my food habits only causes me to stay stuck in this place where I find myself. It's ultra frustrating because I truly enjoy healthy foods already.  I love healthy foods - I regularly make wholesome and satisfying foods - when I have the time and motivation.  When it's convenient to make a frozen pizza?  I've done that a time or two.

This desire and need for a change is more than simply losing weight.  I am looking for holistic and preventative measures to help my body from the inside out.  Specifically for my digestive tract.  I don't have a set goal of how many pounds I want to lose - I really don't.  I can choose a number, but I want to be healthy first.  Becoming toned and thin SHOULD come along with that hand in hand, naturally. This means, FOOD, is quickly becoming the most important element.  In addition to exercise, sleep, less stress, being HEALTHY.

During my pregnancy with my daughter and for about a year after I found myself with a feisty gallbladder that has brought about an awareness of the importance of these organs that I so easily take for granted.  I don't think about them when I scarf down a cupcake or bag of chips and how the foods have been created to make my brain as happy as a clam with their sweet and yummy flavors.  (purposely created by food companies to get you to love their food). I still retain my gallbladder, although multiple doctors have advised me to remove it.  That's another story for another day.

I've always joked that I am a "food-addict," because I like food.  I'm grown-up enough to come to terms with the fact that I actually consider myself a food-addict for real.  I eat when I'm not hungry if something sounds good. I over eat, and then feel guilty and horrible about it. I use food to make myself feel better if I'm stressed or down. I have always had a sweet tooth, so of course I will justify a reason to have a tootsie roll (or 3) from this last weekend's parade candy the kids gathered. It's a lot of red flags for me.  Combine bad eating, with not quite having my exercise regimen down to an art, plus going out with friends and having some drinks.  Lather, rinse, repeat and I find myself falling traveling down a dark road that is only going to lead to carrying unnecessary weight, maintaining bad habits, and potentially harming my body and digestive tract for down the road.

When I saw 10-Day Detox Diet book pinned amongst the wellness and health pins I was scrolling through I naturally went right past it.  I've done detoxes before.  I know how hard it is to stop eating certain foods.  I have done more than one detox, and the result is usually the same.  What I always thought of was simply "missing" the bad food I am no longer eating is actually physical signs of withdrawal.  Withdrawal from the sugars, starches and insulin-inducing food that my body is addicted to.  Why would I want to submit myself to another detox that will surely result in me falling off the bandwagon as soon as it's over and back into bad habits.

I bought the book.  Here is it's full name:  The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast by Mark Hyman, M.D.

I was not drawn to this book because of the title.  In fact it feels almost gimmicky to me when I read the title, but I bought it, and I've read it, and I'm going to start my 10-day detox tomorrow.  Allow me to share an excerpt of why this book is drawing me in.  Am I falling for a fast one?  I don't know.  But this kind of information hits home to me, and I agree and believe in so many of the core topics he discusses that I feel like a lightbulb is shining bright over my head with excitement.  

"How long can you hold your breath underwater? If I tell you to use your willpowers to hold your breath for fifteen minutes and that I will give you a million dollars if you do, there is still no way you can do this.  We are programmed for certain needs: air, water, food, sleep, and sex.  These things are essential to our survival.  If you are addicted to sugar and I tell you to resist giving in to your cravings by using willpower, I might as well tell you to hold your breath for fifteen minutes.

No one wants to be overweight or suffer the emotional or physical consequences of diabetes or obesity.  But willpower simply isn't enough to overcome the cravings for chips, cookies, soda, and more.  We are up against powerful biochemical mechanisms created by food addiction.  Willpower is useless when industrial junk food and sugar are in charge of your brain chemistry."  

Reference: Hyman, M. (2014). Finding Food Freedom. The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (). : Little, Brown and Company.

This book talks about the way "taste engineers," create foods in our grocery stores that are specifically designed to activate the part of your brain that makes you feel GOOD.  With little to no health benefits. Not beneficial if it makes us fat and sick.

So.  This detox is about not cutting down calories or a strict amount of food to each each day.  In fact there's a page of non-starchy vegetables that says, "eat as many of these as you want."

I will tell you that I'm slightly terrified, simply because it isn't going to be convenient like picking up sandwiches at Subway. It's not going to be difficult either, it's simply going to be different.  Especially for my family, because I will be spending a lot of time chopping vegetables and offering nuts and seeds to the kids for snacks instead of granola bars.  I made my shopping list to cover 10 breakfasts and three days worth of snacks and meals. Forgive my language, but holy shit.  This is taking eating healthy into the real world.  The fact that I'm so startled by it means that even though I have thought I have been feeding my family healthy food, it hasn't been so great.  WAY TOO PROCESSED.  Also, I don't know where i'm going to store my 3 heads of broccoli, 9 cups of arugula and 5 cups of fresh spinach. I'm going to need a second refrigerator for all of these vegetables.  LOOK AT THIS.  Three days.  This is for three full days, and 10 breakfasts.

I'm putting this out there for accountability.  I'm scared of coming back in a couple of days saying, nevermind! I decided not to do this. I want to complete the 10 days and beyond. I'm trying to figure out how I'm not going to spend a million dollars at the same time.  Wish me luck.  I hope to return with exciting progress!

  

 

A Little Laundry Talk

This post is a little bit different than my typical blog posts, but I wanted to document it simply because of how much I am loving it.  How affordably I've adjusted our costs for detergent, and how much I am simply feeling better about going a little green.

Laundry.  Everyone needs it done at some point or another.  Whether you do your own laundry or someone does it for you, keep in mind that there are a million ways to accomplish getting your rags washed.

I grew up using powdered detergent and a dryer sheet.  That's it.  If I got a stain?  The shirt was done if it was any color other than white, because the only stain-fighter I knew existed was bleach. (before color bleach was readily available)  If something needed to be hand-washed, air dried, dry cleaned, etc, I simply wouldn't buy it.  I would avoid it like the plague!  My husband jokes with me about how I do laundry now versus how I did laundry when we moved in together.

Life changes.  Babies have a way of changing your perspective on everything!  When I was pregnant with Sam I discovered Dreft, and personally did NOT like the way it smelled.  Yet, that's the "baby" detergent.  Well, I wasn't going for it.

The decision was made, that I was going to throw my extensive background in laundering out the window and start over.  Result? I feel like I've tried every single type of detergent and softener and stain remover this world has ever created. Safe for babies, safe for adults, extra strength, ecco-friendly, generic brand, name brand.  All of it.  Simplified version of what I'm trying to say - I've tried a lot of crap.  and there is a lot of crap on the market that is complete and utter rubbish that costs far more than necessary or doesn't work worth a darn.

This is where I want to share with you my favorite laundering products.  There are four.  Total.  The following products are strong enough to fight stains, gentle enough to use on delicate clothing, cheap enough to impress some, and environmentally friendly enough to consider them, "green."  Boom.

1.  Method Detergent
2. Vinegar (instead of fabric softener or dryer sheets)
3. Sol-U-Mel - Lemon scent (stain remover) by Melaluca
4. Fels Naptha bar (stain remover)

Now let me break it down.



Method Detergent is concentrated, which obviously means using less.  This bottle can be found for around $12.99 (using Amazon Prime).  My favorite scent is Fresh Air.  How could I go wrong with Fresh Air?  I typically use 4 pumps per load, and that means I do not frequently refill this bottle!  I believe my bottle states 50 loads.

Method detergent is environmentally friendly and has a plethora of reasons why I like it, but I'll keep it simple and keep going.

Vinegar.  I buy this at my local Hyvee store, but you can literally find vinegar anywhere.  I use white distilled vinegar, approximately 2/3 cup per load.  This COMPLETELY replaces fabric softener.  What does this gallon of vinegar cost?  $2.76?  Somewhere around there?

Vinegar is a natural softener, it is environment-friendly, it's cheap, it brightens clothes naturally, it's unreal.  There is absolutely no vinegar smell, either.  It's BRILLIANT.

Next is Sol-U-Mel.  This is a product sold by Melaluca that is another life-changing product.  It costs a little bit more (around $20 per bottle), but it is concentrated and I use it on more than laundry. Since we are talking about cleaning clothes today I'll simply stick to the basics, but I justify this expense because it is unbelievably amazing for everything in my house!

I first-hand witnessed my sister dab some Sol-U-Mel onto a dried wine stain on some fabric and the stain disappeared.  That alone convinced me that it worked, but I needed to know if would be gentle enough to apply to a variety of clothes.  It does.

Little story, Kate received a lollipop from the grocery store cashier while she was wearing one of our favorite Matilda Jane Platinum ellie tops.  The top is white and light blue.  Imagine the pinkest, stickiest and stainiest sucker a girl could ever eat?  Well the combination left me assuming that I would be watch Kate play in her newly colored pink, white and blue top because there was NO WAY the stains were going to come out.

I applied some Sol-U-Mel directly to the stains.  It didn't do anything.  I panicked, but remembered my sister's wine stain and thought I'd wash it and see what to try next.  I threw the top into the wash with the Sol-U-Mel applied.  Added my method detergent and vinegar and poof.  Came out sparkly clean.  NO STAINS.  In fact, she wore the top yesterday and I laughed as I put it on her because of how brighter it looks now than before the stain incident!

Next in my line-up of products is Fels Naptha.  You know, the bar of soap in the detergent isle that surely only your grandmother would know anything about?  The bar of soap that costs approximately $1.30?  Yep.

Any mother who is reading this might understand diaper rash creme.  Also, how much of a MESS it can make.

Kate got ahold of a Desitin tube last fall and managed to cover herself in Desitin while she was wearing yet another beloved Matilda Jane top.

Insert panic.  I scrubbed.   It soaked.  I washed it.  It came out with white paste smeared all over it.

Then I tried my Fels Naptha bar.  It was like a magic bar of wonder.  I rubbed it directly onto the stains and it looked like I was pulling latex paint off in little pieces.  Her top was saved!  Then I simply ran it through a regular wash load.  Done.

I would have never guessed that with such a small number of products I would be able to combat stains that my family experiences that are AFFORDABLE and environmentally-friendly.

There you go!

Let's add this up.
Method (50 loads): $12.99
Vinegar (1 Gallon): $2.76
Sol-U-Mel: $20.00 for 16 oz that lasts for a year?  It's been 6 months and I have literally used this much so far between multiple applications (photo below)
Fels-Naptha bar: $1.39

Let's say I refill my Method detergent once every 8 weeks?  Vinegar is approximately 2 gallons per 8 weeks.  Sol-U-Mel and Fels Naptha last for ever, it feels like!  So doing a little estimating, I am spending $169.47 per year on laundry and stain-fighting products. Approximately $14 per month.  I am quite happy with that.

Little disclaimer: this collection was not created in the attempts to find the most frugal or affordable combination, but in the hopes of keeping costs in perspective while still trying to find the highest quality of laundering options.

Diamond in the Rough

There are some workouts that feel like you're chewing gravel.  The kind that you just want to put your time in so you can claim to have done it.

Tonight was NOT that night.  Tonight was one of those strangely fulfilling workouts that was more than the motions.  From the moment it started to the moments shortly after, it made me smile.  A real smile that wasn't all teeth or a cute expression you'd make for a picture.  It was a smile that held excitement in the pit of my stomach as I started pedaling with the sun on my face.  To breath in the smell of leaves and grass and flowers.  A smile that felt like breathing in the smell of springtime crabapple blossoms.

On my warm-up ride to the gym to do some weights I came across my favorite crabapple trees of all time.  They are in full bloom and they did not disappoint as I approached them.  It's that blink of a moment in the spring when the flowers are full-bloom and smell so sweet and fresh and deep.  Tomorrow they'll probably start to blow away petal by petal in the wind.  Tonight they held on so beautifully for me to take in.  Thank you, pretty trees.

My 30 minutes of weights felt good.  After a weekend of literally lopping evergreen branches (that was a lot more work than expected) I felt a little sore and my sets of reps were a welcome ache.  After I did some upper body, a few squats, and some inner & outer leg work I hopped on my bike-cycle.

If you know where I live, you might have a deeper understanding of this statement.  My town smelled like flowers tonight.  It doesn't always smell like flowers.  I'm not simply being corny and artistically ridiculous, either.  The town literally smelled like crabapple blossoms and lilacs every turn I took. That is something to behold!!

All in all, I wanted to remember this workout tonight.  To save for a rainy day.  That next time I find myself chewing gravel I can remember how worth it, and rewarding a hard workout is.  So that the next time, I might find myself with a diamond in the rough, like tonight.

This is what it's all about folks.

Oh!  and I biked 11 miles at an average speed of 14.45 mph.  My biking app says i burnt 863 calories not including my weights!  That's kind of neat.

Now it's time to drink my Post Workout Recovery shake and watch the season finale of the Voice.  Woo!

Throw Back Thursday & Woes of Being 30

I just found a picture of myself, skimming through old photos to find a really neat "throw back Thursday," picture to post onto my Facebook wall.  Reading that outloud makes me feel pretty cool.

In doing so, I stumbled upon a gem.  Literally, I am going to toot my own horn and say wow.  Who in the hell is that???  That effortless attempt I made for my senior high school pictures.

When I throw myself back into time and think about the prep work I did for my senior pictures in high school I feel happy.  It was a warm August summer afternoon.  I had a summer of mowing lawns and going to the pool on my skin.  I had morning volleyball practice already checked off my to-do list and I simply showered to get ready before we headed over to Fairmont (a nearby town) where my photographer met us at a park to take outdoor pictures.

If I remember correctly, I scrunched some hair gel into my hair.  Put on some eye make-up and some bronzer.  Picked out a top that I thought was pretty and my favorite necklace at the time. Moments before shooting photos I put on some lip gloss.  Done.

Why is it, that within a range of twelve years that effortless amount of work suddenly turns into weeks of planning.  Right now?  If I were to be in an intentional photoshoot I would immediately start to applying self-tanner.  I would probably try to adjust my facial regimen to include intense acne fighting and anti-aging attempts for any nasty fine lines that might want to pop up from now until photo time.

This is the first instance of turning thirty years old this year, that makes me want to punch a punching bag.  Part of life, part of life.  Yes, I know.  It doesn't make it suck less!

Don't mind me.  If you feel the earth shift tonight because of the amount of nighttime facial cream I have plastered onto my face tonight, just know that I am prepping for a photoshoot this fall.

Hormones & Medication Ramblings

Let's talk hormones.  And anti-depression medication.

If you'd like to catch up on my backstory of how I found myself on medication to begin with, check out this long-winded rambling post:  http://bkmonet.blogspot.com/2013/10/week-2-check-in-ramblings.html

Around the beginning of 2014 I made a goal to be free of medication.  I found myself waking up every morning and asking, "why am I even taking this??"

I feel like over the course of the last few years I've been taking anti-depression medication when it hasn't necessarily been necessary.  Have there been some bumps in the road that I have needed help with?  YES.  Is medication the solution?  I don't think so.

I am proud to share that I have been completely off my medication for three weeks.  Woo!  Given, I am holding back excitement and celebration until it has been at least six weeks or more.  (it usually takes 4-6 weeks for medication like this to completely metabolize out of your system)  At that point I want to take some honest inventory of how I'm feeling.  Best part?  Even if I still feel off, there are endless possibilities of help that don't include medication.

Insert discussion about hormones.

I have begun to take hormone replacement therapy cream since January of 2014.  Cream?  What?  Ew? If those are your reactions, you are a lot like me.  Thankfully it's quite literally not gross or strange.  I simply put some lotion on the inside of my arm twice per day.  Done.

I have an entire inner dialogue about my hesitation to start using hormone replacement therapy.  I wasn't even 30 years old when I started this.  What in the hell is wrong with me?!?  There are risks.  Is it natural?  Is it synthetic?  Will I gain weight?  Will I have side-effects?  Is this going to royally screw me up? Are there other holistic options?  So many questions.  Some I have found answers to, others are still questions I am seeking answers for.

Late 2013 I started to explore hormone options after having some questionable skin "things" removed by a dermatologist.  One of the questionable items led me to find out that it was caused by hormone imbalance.  Pieces of a puzzle began to fall into place.

Long story short, I did a saliva test to check my hormones to discover that for my age, my progesterone and estrogen levels were quite literally almost not on the "chart."  Low.  low low low.

Why can't I fall asleep at night?  Why do I toss and turn?  Why do I wake up feeling like I want to sleep for 3 more hours?  Why do I have mood swings?  Why do I feel agitated and annoyed all the time?  Why can't I just get myself to DO something?  Why am I restless and tired all day?  Libido?  What's that?  

These were some of the questions I have been asking myself for a long time in my life, but just figured that there was nothing I could do.  I had to simply deal with it, find a way to make it better.  Instead I feel like I was dragging everyone down around me in my attempts to figure it out.

Best thing ever?  There ARE answers and solutions.  and I'm already experiencing it.

Yesterday I had a check-up with my practitioner who prescribes my hormone cream and she read a list of my "symptoms" I came to her with back in late 2013 that I was experiencing. (the questions listed above)  Since starting to use this cream I have already noticed a change.  Best part?  I am still just beginning this journey.  I am so excited and optimistic that I might finally be finding answers to the questions I seek.

Hormones are for real!!!

Going futher, I've begun to do research into birth control, and I want to travel back in time and slap my young-self and prevent the use of oral birth control pills.  You know, the pills that were quite possibly the start of the downfall of my hormone imbalance.  Pregnancy hormones.  Daily life stress.  and all the other million factors that play a role.  It's exciting and rewarding to be on the road to finding the answers I seek.

THIRTY

HEY WORLD!  I'm thirty.  Thirty years old today.  Wooooo!  It is a good day.  Lastnight my husband surprised me with my early present.  Thus?  Here we are today.

I have a few cryptic words to express, so bear with me.  If I do in fact, have any readers at all, who might be reading this, I will say one thing.  NEW YEAR'S!!!!!!!!!!

Back to my regularly scheduled nonsense.

Today I had an amazing birthday.  I can say with utmost honesty that I wasn't expecting my 30th Birthday to be my favorite.  Yesterday I was literally nervous.  I told Adam that I felt like I wasn't living up to my expectations of where I wanted to be when I turned 30.  Seriously.  I haven't lost all the weight I want to lose, but you know what?  I'm still me!  Even if I'm a little bit fatter than I'd like, I may as well try to enjoy myself.

Tonight I was able to spend time with the people I love the most in my life.  My sister-in-law threw me a birthday party and it was so specific to me in the smallest of detail that I can't even describe it.  All the way down to the lemoncello infused champagne with the raspberry ice cube (it's hard to see in this picture, but that raspberry was literally created into an ice cube for the purpose of chilling my lemoncello infused champagne).

Did you notice that slice of cake?  Oh yes.  That slice of cake (alongside the homemade ice cream and lemoncello infused champagne with the raspberry ice cube).  Yeah.  that piece of cake came from this.  Made from scratch by my husband's grandma (who truly feels like my own grandma). 

There are times in a person's life where they realize you are surrounded by people who make your heart burst.  Even if they bust your chops, or do things that take your breath away.

Let me just shut my mouth while you enjoy a few photos of the rest of the evening.

Wooo!!!!  Thank you, to all who was involved in my birthday today, truly thank you!!!

My Heart Feels A Little More Full Today

It is the eve of my 30th birthday.

There are a lot of emotions that go along with that statement.  Tonight at the liquor store (chyeah.) the nice gentleman said, as I was about to walk out the door, "I was about to card you, but ...." and I just about jumped over the counter to hug him.  I don't think he realized I am soon to be moving on to the next decade.

Ha.  What a way to start this blog post.  Considering the fact I'm supposed to be on my 24-day challenge.  Whoops!  We stopped at the wine and spirits store on our way home from picking up my early birthday present.

My husband has single-handedly made my heart fill up a little more today.  He bought me a keyboard for my birthday.

Now, before you begin to think about the keyboards from the 1990s (with the flappy keys) and the crappy beatbox that starts when you push an aqua-colored button, just stop.  Apparently technology has not slowed down even when it comes to world of music.

Background:  My dream is to own a white baby grand piano.  That is still my dream, but realistically we are not in a position to drop 20K+ on a piano.  We have to buy summer rec passes for the kids and monthly payments towards our mortgage.  Someday, when I find myself bored and wrinkled, I will probably be in a position to buy my baby-grand piano.  But that day is not today.

Instead, I was presented with something that, at the moment, is BETTER.  Wait, is AMAZING.  It's a keyboard.  It's a keyboard that feels like a piano when my fingers brush over the keys.  I literally press down on the keys and there is a resistance like a real life piano.  It's a keyboard that has probably 4 billion features and stuff, and things, and. Even though I know a small fraction of what this keyboard is capable of, it's is now a part of my family.

It's a keyboard that allows me to turn the volume super duper low during nap times.  It's a keyboard that lets me throw on a pair of headphones so I can jam out while Adam is watching TV.  It's quite literally THE PERFECT piano I could ever ask for during this phase in our life.  My kids can learn on it.  and if they break it, they will only be grounded for a week for ruining a keyboard instead of a couple of years for breaking a baby grand.

It's brilliant.  and it's now mine.

And while Adam was still assembling the pedals, Sam plopped himself down and was creating a symphony in his mind and my heart just about couldn't contain itself and burst into a million pieces.

I'm ready to turn 30.  I welcome my birthday that is approaching within the next hour.  Because now I get to sit down to my piano and play songs that bring peace and joy to my heart.  That I can now share with my family.

I haven't played since college!  That's over a decade ago!!!!!!!

As I sip on my Mike's Harder Lemonade I feel a huge surge of happy.  There is an amazing little keyboard across the room.  Waiting for me to brush off the cobwebs in the part of my brain that has carefully tucked music away in, and is ready to open back up.  (Did you know that you physically cannot forget music?  Our brains apparently remember forever.)  This makes me happy, especially since I started piddling away tonight and played four songs that I haven't even thought about for over a decade and tonight I played them.  Obviously with extreme room for improvement, but it happened.

I love you, Adam.  There is no way I can simply say, "thank you," for this present for my birthday.  When I say that I feel like my heart feels full tonight, I don't think I can express it.  It's fulfilling a hope and dream to have music in our home while we raise our children.  That they might latch on to some small piece of hearing music and grow and feel love with it.  They might not ever play, but to know that they grow up hearing ME play is the most I could ever hope for.  If they sit down and decide that they want music in their own lives, well.  That means my heart just filled EVEN FULLER.  How is that even possible?  I feel like "my cup runneth over," is exactly how I feel right now.

In a few days I hope that I will have been able to find some coordination within my fingers again, to begin communicating through music again.  In the vessel that I've been using since I was in the first grade, that until tonight has been greatly missed.  LIFE IS ART.  and a huge part of that art is suddenly back in my life.

Clean Eating ~ Wheatberry Soup Recipe

I love this soup recipe.  My family loves this soup recipe!  It's been a staple in our house for years, and it took me awhile to modify it to become my favorite.  I hope you enjoy it as well :)

Wheatberry Soup Recipe

Serves 7-8

Ingredients
4 Celery Ribs, thinly sliced
1 medium onion, thinly sliced
1 medium leek, white & pale parts only, thinly sliced
2 Tbsp extra-virgin olive oil
1 cup wheatberries
1 Tbsp no-sugar added Tomato Paste
8 cups water, divided
2 - 15 oz borlotti and/or pinto beans - drained & rinsed
4 large carrots, thinly sliced
2 cups frozen peas
2 Tbsp fresh basil, thinly sliced
1 tsp himalayan salt
Ground black pepper as needed

Directions
In an enameled cast iron casserole, heat the oil.  Add the celery, onion & leek and cook over moderately high heat, stirring, until softened, 5 minutes.

Add wheatberries & tomato past and cook, stirring, while grains are coated and shiny, 30 seconds.

Add 4 cups water and beans.  Bring to boil.  Simmer over low heat 30 minutes.

Add carrots and remaining 4 cups water.  Cook & cover over low heat until carrots are tender, 30 minutes.

Add pease, cover and cook until tender, 5 minutes.

Season w/ salt and pepper as needed.  Remove from heat, top with basil.  Serve.

Challenge Day 3

I'm already wavering. I am hungry! I am crabby! I would love nothing more than to fall into my routine of justifying some comfort eating.

Then I get a text message from a girlfriend asking if I want to come out and have a few drinks with some friends. 

AHHHHHHHHH!!!!!

I want to so much!!! So so so much. 

But I'm on Day 3. And I'm so tired of falling into the habits that have caused and maintained weight gain. I am trying to focus on being proud of myself for staying strong, but in the background of my thoughts I am hearing "eat something!" 

They don't call it a challenge for nothing, but my word! Last challenge I didn't feel this until about day 14 or so.

I did a little comparing from the end of my previous challenge to the start of this one. (Last one ended late January.) Since then the scale tells me I've gained one pound, but lost 1.75" overall (comparing measurements). My initial guess is muscle. I've been running more and some weights so it would make sense for that difference!

I'm completely aware of how the scale shouldn't be how you base success, but DAMNIT I'd love to see the numbers drop. And I'd love to feel my clothes fitting loose to the point of not being able to wear my fat clothes anymore.

I feel like this post is hostile as I sit at my dining room table figuring out when I get to eat next. 

Must keep eye on the prize!!!!! 

Happy Friday!  :)

DAY ONE, Advocare 24-Day Challenge, Round 2

Hi friends and readers!  Today marks DAY ONE of another Advocare 24-Day Challenge.  It's ironic because today is my first day.  My 30th Birthday is in 24 days!!  My birthday lands on the last day of my challenge.  I couldn't think of a better birthday present I could give to myself than the next 24 days of getting back into a strict regimen of clean eating and continued exercise.

Little backstory.  I did a Challenge earlier this past January, and you might be wondering why would I be doing another?  Did the first one not work?  Strange to be doing it again, right?  Well, Advocare 24-day challenges include a "cleanse" phase that in a sense, puts your body in a position to absorb nutrients better and to simply kick off the challenge right.  I say the word "cleanse," and my husband's face says it all.  You think BLECH what in the world?!?  Cleanse?  It's really quite simple.  A combination of a morning fiber drink, an evening herbal capsule, in addition to a probiotic supplement is about the extent of it.  Pair it with eating clean foods and portion control.  Throw in some exercise.  THAT is the start of Advocare's 24-Day Challenge.

Last challenge I had, what I consider, to be good results!  I lost 8.4 pounds and a total of 7 inches off my body.  I'd say that's a good start!  I'd like to do the same, no, BETTER.

OFFICIAL CHALLENGE GOALS:
1. Lose 10 pounds.

Yep, that's about it.  Ten is a nice sounding number.  Realistically I have about 40-50 pounds I need to lose to consider myself "HAPPY."  Is that possible?  Sure, it probably is.  Yet I need to factor reality into the mixture.  I like to eat, I enjoy the taste of food.  I have muscular legs, muscle weighs more than fat.  Losing 40-50 pounds would put me at my high school weight.  Is that realistic?  I'd LOVE to be there, but I honestly don't know if I could do that!  I feel like I would need to literally starve myself, and that does not sound appealing to me.

I have been planning on starting this challenge for a few weeks.  I ordered my products (HERE) and had every intention of starting as soon as I received them.  (which I did)  ....yet I received an extra little "push" lastnight.

I went to my ceramic pottery class before going to the gym.  Imagine not wearing any make-up, having my hair pulled back tight and ugly, wearing an AWFUL skin-tight stripe shirt.  Then my instructor asks to take a picture.  I agonizingly agreed, photo snaps, and then she says she's going to put it up on Facebook later.

Ask yourself this.  Would you scramble over to that person and beg and plead them not to post that picture because of your own self consciousness?  Well, I was tempted to.  But I thought, "it couldn't be that bad, right?!?"

It was.

Horrendous.  I asked my husband if THAT PHOTO is what I look like.  The person in that photo is not what I see when I look in the mirror.  I've made so many excuses and found the best angle to look at myself in the mirror so that I almost have convinced myself that I look pretty good!  But to see a photo of myself from someone else's angle?  I felt like I was punched in the face.

I'm tired of feeling self-conscious.  I'm tired of it!!!  SO SICK OF IT!

I've been exercising for months, thinking that results have got to be showing by now.  It has to be paying off by now.  Right?!?  I ran 4.5 miles a couple days ago.  I can actually see my muscles working when I lift free weights in front of the mirror at the gym.  I feel like I can see results.... yet, not.  My clothes haven't started to fit looser.  That photo?!?!?  Kill me now.

Enter the start of another 24-day Challenge.

I promised myself last year that by my 30th Birthday I was going to be in the best shape of my life.  Well, that quite simply is a work in progress.  I have a list of real reasons why I've been having trouble, but I'm tired of them!!!  Hormones.  Medication.  Physical limitations.  Blarg.

It's time to put some dedicated effort into losing weight.  I mentioned earlier "strict regimen."  ....after my last challenge I floundered when I was done.  I flapped around in the breeze and slowly slowly found myself eating what the kids were eating again.  Having more snacks.  Comfort eating.  Drinking WINE and BEER on the weekends.  Hell, even a few weeknights.  Apparently as much as I hate the confines of a regimen I literally have success when I am on one.

So let's get back to my goals for this challenge
1. Lose 10 pounds by the end of this challenge.
2. Feel proud, not conscious of my body.
3. Be completely weaned off anti-depression medication

Last little paragraph before I wrap up my novel.  I am already starting to wean off my Bupropion (generic of Wellbutrin).  Started Monday, in fact.  I have come to the conclusion that I was put on anti-depressant medication post-pregnancy from suspicions of post-partum-depression.  In all actuality I believe I was undergoing severe hormone imbalances.  After having a test done in December and saw actual results of my body having hardly any Progesterone or Estrogen, it became very clear.  So!  In about a week and a half I my "wean-down" dosage from my doctor will be out.  and I will not be taking daily medication for the first time in multiple years.  I'm kinda looking forward to that.  :)

Okay, that is all for now folks!  Crickets?  I hear crickets.  lol

First outside run of 2014

Yesterday was beautiful.  Sixty-six degrees, slight breeze.  Just enough to wear a layering tank and cotton long-sleeve shirt.  I decided it today was the day for my first outdoor run of 2014.

I've been on a treadmill for months!  It was time for fresh air.

My small town has a "lap" that is about 4-4.5 miles long.  Factor in my driveway and I have about a 5 mile journey.  I am so proud and excited to share that my months of running on a treadmill paid off yesterday when I ran 4.5 of the 5 mile jog.  It felt so good.  SO GOOD.

I of course am sore today, simply because of the difference between running on a cushy treadmill versus pavement.  I also don't run on any incline (no need to beef up the calves), so the natural inclines and downhills were exciting and fun to experience.

I still feel like I have so much to do, so much weight to lose, so many goals to accomplish, but this was an exciting breakthrough for me.  Now, if I can do it three more times then I will feel like it's not a fluke.  lol

Until next time!

Easy Chicken & Vegetable Bake | Clean Eating Recipe

This is a fast, one-dish meal that is delicious!  Plus?  It's clean.  Music to my ears:

Easy Chicken & Vegetable Bake | Clean Eating Recipe

Ingredients:

2 Skinless chicken breasts chopped into 2 inch cubes

1 lb red potatoes chopped into 2 inch cubes

1/2 cup frozen organic peas (any vegetable, really.  Green beans, mixed veggies.)

1 Red and 1 yellow peppers sliced into 1 inch pieces.

1 onion sliced

1.5 tbsp olive oil

2 Tblsp Dried Basil

2 Tblsp Rosemary, crushed

Ground pepper to taste

1/2 cup chicken broth if desired

Directions:

Preheat oven to 400 degrees and add all ingredients to a casserole dish (I use a 15 x 9 rectangular dish with lid).  Bake for approximately 45 minutes, covered.  Remove cover, stir, and back without lid for additional 15 minutes.  Check chicken and potatoes, when cooked through/tender, serve immediately.

Adapted from this recipe.

Marinated Greek Chicken & Peppers over Brown Rice

I was in a pinch to make lunch a couple days ago and realized I didn't have enough chicken to fill my favorite recipe for Greek Chicken Skewers, so I had to improvise.  When my husband and two young children gobbled it up and asked me to make it again, I figured it was worthy of writing down.

Marinated Greek Chicken & Peppers over Brown Rice

INGREDIENTS

1 1/2 lbs. boneless, skinless chicken breast
4 Tbsp. extra virgin olive oil, divided
4 garlic cloves, crushed
1-2 tsp. dried oregano
1 tsp. salt
1 tsp. ground black pepper
2 Tbsp. freshly squeezed lemon juice

1/2 red onion, quartered
1 yellow bell pepper, cut into 1 inch pieces
1 red bell pepper, cut into 1 inch pieces

4 cups cooked long grain brown rice

DIRECTIONS
1. In a medium bowl, coat chicken in 2 Tbsp. olive oil, garlic, oregano, salt, and pepper. Marinate 30 minutes. In a small bowl, whisk together 2 Tbsp. olive oil and lemon juice. Set aside.

2. Preheat outdoor grill or indoor grill pan to medium-high heat.  Place chicken breasts on grill or into pan.  Cover and cook, turning as necessary until almost cooked through.  (time will vary on size of chicken breasts)  When chicken is nearly cooked through add onions and baste with olive oil-lemon mixture.  When onions become translucent add peppers (I added them later as I like them with a little crunch).  Baste with remaining olive oil-lemon mixture.  Continue stirring and rotating chicken until cooked to internal temp of 180 degrees F.

3.  While chicken is cooking prepare 4 cups long grain brown rice per package instructions.

Serve chicken over rice immediately.  (I chose to chop up my chicken before serving over rice, as shown in photo)

Adapted from this recipe:  http://www.ahintofhoney.com/2009/11/marinated-greek-chicken-skewers/

24 Days SUCCESS

January marked the completion of my 24-day Challenge with Advocare.  Success is a good feeling.  To complete the full 24-days.  Not wavering.  Sticking to it.  THAT was the biggest accomplishment for me.  I did it.

Losing weight was a perk, of course!  Over the course of the 24 days I lost 8.4 pounds and a total of 7 inches off my body.  Prior to this I never really thought about measuring my body.  Yet on Day 1, and then 24 days later to have 7 inches LESS on my body after measuring?  That leaves an impact!!

I could go into deep explanation of the Advocare products and what I liked and didn't like.  That's another post in another few days.  Today I simply want to write about how good it feels to have done this challenge.  I feel happier.  I am learning to not comfort eat.  I tend to comfort eat, whether I am happy or sad.  Getting back on track to not associating emotions with food being put in my mouth is big for me.  For example....I'm feeling good today, should I have a cupcake?  Or UGGH today is HARD, give me something salty!!!  Those both happen, sadly, and I am working on not doing it anymore.

Come check out my Advocare page if you're interested in ordering products: www.AdvoCare.com/131115921

CLEAN EATING has been huge.  The booklet you receive when you start this challenge outlines a guideline of portion size and suggested foods.  Also foods to avoid.  It's not EASY to cut out white flour, processed foods, sugar, salt, alcohol.  Especially if you are a busy mom with a family of hungry mouths that need food regularly and a lot of the times they need said food in a hurry or a rush.  The biggest part of my challenge was to figure out how to eat clean while feeding my family at the same time.  My husband has the metabolism of a horse (to which I am totally jealous of).  Putting a plate of 6 oz chicken breast, a cup of green beans and a small side of quinoa?  Yeah, that isn't a meal to him.  Thankfully with a lot of support, open mindedness and with a lot of flapping around in the breeze trying to figure out what works for my family, we have figured it out.  Now my family asks me to make clean recipes.  I feel like I'm not only making my body healthier, and I feel like an ass for having to admit this, but it's so much better for my family!  It makes me feel guilty for not doing this sooner.  This is how I have always wanted my family to eat, but somehow it didn't happen.  IT'S HAPPENING NOW!

Want recipe ideas?  I have a huge board on Pinterest called "Healthy Foodie" where I have pinned a ton of recipes.  Some have been tried and are loved, others are in que to try out.

I have some before & after pictures on lock-down on my computer.  They are terrifying.  At the time of taking them I forgot about the concept of ever showing them to anyone.  Gnarly lack of make-up.  Crazy hair.  Oh and the blubber.  Not the most appealing of images.  I don't want to scare you, either.  Next challenge I do I promise I'm going to take better before and after pictures.

Another challenge, you might ask?  Yes.  I am excited to do another challenge!!  It is recommended to wait 90 between challenges.  May 1st, I am starting another.  I am so excited to do it again.  Hopefully I will have even more amazing results!   Care to join me?

Clean Eating Crock Pot Honey Sesame Chicken Recipe

Clean Eating Crock Pot Honey Sesame Chicken

• 3-4 Boneless/Skinless Chicken breasts
• Pepper
• 1/2 white onion, chopped
• 3 garlic cloves, minced
• 1 C honey
• 1/2 C low sodium soy sauce
• Approx. 2 tbs olive oil
• 1/2 tsp cayenne pepper
• sesame seeds
• short grain brown rice (or quinoa)

1. Lightly season chicken with pepper and place in crockpot
2. Combine onion, garlic, honey, soy sauce, oil, and pepper over the chicken.
3. Cook on low for 2.5-3 hours (slow cookers vary, you will want to be nearby to keep an eye on this recipe.  Trust me, I burnt this the first time I made it)
4. Prepare rice or quinoa according to directions on package
5. Serve rice onto plates, top with chicken and spoon sauce on top.
6. Sprinkle sesame seeds 

Adapted from: http://fitandbusy.wordpress.com/2013/01/16/arms-and-crockpot-honey-sesame-chicken/