Tuesday, September 2, 2014

90 Day Challenge Complete

We completed our 90 day challenge and really enjoyed our trip to Dallas. Feeling confident and healthy! Hit my goal to drop two dress sizes, muscle tone, flatter tummy and increased energy. Totally flat abs still need more time, but very happy with the results. We will continue eating Paleo and working out as this is a lifestyle for us. I hope you have found some encouragement along the way. 

Thursday, July 31, 2014

Paleo Challenge 30 Day Count Down

It's hard to believe it's been 60 days into our Paleo food challenge. To my surprise the time has flown by and just 30 days to go. With the help of the Against All Grains cookbook I have been able to keep the menus exciting and delicious. For some sample food ideas see my previous post. 

What I do miss the most is eating out. One reward meal a week definately helps with those cravings. Chocolate is still my weekness and I hope to do much better resisting the temptation of a piece here and there these last 30 days. 

I have lost over 10 lbs of fat, two dress sizes, continue to build muscle and can run under a 10 min mile for 4 miles. My focus is to build muscle. At 5'8 and 130lbs I feel my focus is best served toning muscle and endurance. To my surprise after two kids in a little over two years my core strength is severly lacking. So phase II is from fat loss to strength. Flat abs here I come. :)

Persistence not Perfection

Warriors never quit at the end! So 5-6 days at the gym doing yoga, cycling, no limits circuit, and running. Thankfully I have an incredible friend that I workout with that will keep me accountable. 

Keys To Sucess

Food Planning
Precooked Food - I keep the following food prepped in my fridge for snacks and lunches: baked cubed chicken, cooked ground turkey, boiled eggs, steamed carrots and green beans, baked sweet potatoes, turkey lunch meat, and lots of fresh fruit.

Nuts - Nuts are full of protein and healthy fats. Keep some in your car or purse for convenient snacks or an after work out refuel. 

Seasoning - experiment with new seasonings, fresh herbs, olives and other toppings for fish and meats. A nice red wine vinegar is a favorite at our house.

Cook Fruit - Craving something sweet and healthy, try sautéed sliced peaches or banana in butter or coconut oil. Cooking fruit brings out their sweetness.

Keep Your Fridge Stocked - Sounds pretty obvious, but when life gets buy and you don't plan ahead you can walk to the fridge to find their isn't anything to eat and that temptation to go fast food our processed food it there {that Mac n Cheese looks too good}.

Giving someone the permission to keep you accountable and encourage you is powerful. I have discovered I don't do well working out alone so I have a friend I workout with and join in group classes.

Positive Environment
What you fill your mind with will come to pass. I choose to listen to positive music, write down powerful and encouraging phrases {Nothing worth doing is ever easy, and It always seems impossible until it's done}. Watch fitness shows or inspirig movies. Keep your mental focus by focusing on your end goal. So if healthy eating and fitness is a goal, hanging out with people that have that do amd lifestyle helps.

Set Realistic Goals
This can be so hard to do. Making them challenging to stretch  you, but not too hard so they are impossible to reach. I have found start with a very short term goal and see if you can reach it the first two weeks, then adjust from there.

Reward Yourself
Aside from the weekly treat meal, we are attending a wedding out of state and the reward is to get all dressed up for the party and enjoy the weekend almost kid free. A healthy body is really the ultimate reward, but a new sexy dress and heals isn't too bad. 

Please note that I am so far from being an expert at this, but thought if I just encouraged one person in their goal then it was worth sharing my experience. 

It's Your Life, Are You Who You Want To Be?

Sunday, June 29, 2014

Paleo Food Ideas

It's been almost a month into the Paleo Challenge and feeling great. I have lost one dress size and dropped 8-10 lbs of fat. I incorporated more avocado and sweet potato to my breakfast to help with the low energy I have been experiencing. 

The biggest challenge would be preparing enough food in advance to make it convenient to stay on track. It is easy to get burned out on this diet, which is why I would like to share a couple meal ideas. 


Golden White Sweet Potato with Over Medium Eggs and Avocado

Paleo Eggs Benedict: Poached Eggs on top of some sautéed bacon our ham, sliced tomato and avocado with a splash of pesto or basalmic vinegar and olive oil.

Popeyes Pesto Eggs: sautéed spinach with bacon topped with melted eggs and pesto. A splash of basalmic vinegar is optional. (I love pesto!)

Popeyes Scramble


Artichoke and Olive Salmon on Cauliflower Purée with Golden Carrots: Our favorite fish recipe! Baked salmon in a foil pouch topped with Mediterranean flavors. 

Salmon with Roasted Golden Beets, Mushrooms, and Carrots: yummy salmon with root veggies. I brown the veggies in real butter and coconut oil.

Seared Tuna with Creamy Alfredo (Cashew Sauce) Spagetti Squash with Spring Veggies: this recipe is from the Against All Grains cookbook. It's incredible how delicious this sauce is. It has cashews, olive oil, basil, garlic and lemon juice. Purée the ingredients and you have a sauce that tastes so much like a Alfredo sauce. It's our favorite recipe so far. All you do is steam the spaghetti squash and add your favorite veggies. We did peas, mushrooms, and tomatoes. 

Paleo Olive Turkey Meatballs: ground turkey, mushrooms, black and green olives, ham or bacon, and one egg. Bake and serve with steam veggie of your choice!

Gazpacho, Chicken Breast and Avocado and Cucumber Salad

Lettuce Wraps Chicken or Fish: sautee meat then add avocado, tomato and bacon. Drizzle some basalmic vinegar and olive oil. 

Buffalo Chicken Nuggets: cube chicken breasts and sautee in coconut oil. Then toss in your favorite sauce and serve with carrots.

Happy and Healthy Eating! 

Thursday, June 5, 2014

Juker 90 Day Challenge

I am delighted to say we have survived the 3 month mark with our new baby girl. It's when babies begin to sleep through the night (or almost), smile from ear to ear, and become more independent. After 9 months of packing on 35 lbs and loosing muscle it's time to melt back down. I have a wedding to attend in Dallas Labor Day weekend which is about 90 days away. Perfect motivation to start the 90 day count down!

• Paleo Eating/Caveman Diet
• Cardio and Lifting 5 days/wk
• One Reward Meal/wk

• Muscle Tone and Flat Tummy
• Increase Energy Level
• Drop 2 Dress Sizes

I am excited about this challenge, but a little intimidated by the commitment. Lots of what ifs go through my mind... What if I can't do it? What if I quit before the 90 days is up? The most important question is what if I DO complete the challenge. After delivering two children in the last two years I have lost a little piece of me as an individual. Don't get me wrong I LOVE being a mommy to my blessings from The Lord. Snuggling with them and cheering them on through each new development challenge, but it's easy to pour out everything you have and all of a sudden wake up and wonder who you are besides a mom. I almost feel guilty even saying that, but I want my girls to see that it's important to have balance and be healthy. So here we go... Jake and I are putting our biggest effort into this. Things to remember when taking on a challenge: accountability, realistic expectations and PLANNING.

Meal planning is so important. I will be posting some of my meals here incase you may need some ideas too.

Breakfast this morning: two eggs, some turkey, avocado and a couple olives. It's important with Paleo to eat healthy fats each day which will help you feel full. 

Friday, June 7, 2013

Faith Building Trust

This year has been quite the change for the Juker household. We were presented with a job opportunity which allowed us to move from Houston to Colorado Springs. This was a huge answer to prayer since we wanted to be closer to family with a new baby. A lot had to fall into place including selling the Houston home at a premium price in a buyers market, so that we could afford to purchase a home in pricey Colorado. This required a lot of trust that God was going to provide and direct every detail. If you have ever sold your home, the process is very stressful... keeping your house clean with children and pets for showings, discerning if an offer on the table is the best one and then crossing your fingers it will all go through day of closing so you can purchase the next home. Yes it was all so stressful which I regret to say my faith didn't prevail as I had hoped. We didn't get a substantial offer until the day before we were going to move to Colorado! I include these details because even though I wasn't as faithful as I could have been, God was! My husband turned over every house in the Springs looking for a home that I would LOVE. He did it! Found a house in our budget in the mountains, with a dream kitchen, walk in closet with chandelier, wood floors and open floor plan with grand window with a view of the city tucked away on a private lot. A true miracle...Yep we found THE house, but God had different plans. My sweetie interviewed and got a major promotion which required a relocation to Denver. I was so torn with excitement about the promotion and broken hearted about my dream house. Yes, the house is only a thing, but for a stay at home mom that loves to entertain it is a big thing.
So here is my point. When faced with change, disappoint and questions of why, choose to trust God's MASTER plan. God loves to show off His love for us. Let Him, by handing over the outcome. I don't know what we will be able to find in the even more expensive Denver area, but I know it will be just right for us. Just like when God rescued the Isrealites from slavery He hardened Pharaoh's heart so that He could show off His love and glory to them. He went the long way to show His miracles which had the great purpose of growing their faith.

Does it seem like God is taking you the long way to get to where you are going? It is with great care and purpose that He leads you there. Be encouraged precious one that you are loved and He is working all the details for your good. Let go of the control and trust Him. It is much easier that way and you may witness the miracle of you trusting God and LOVING it.

Each day I have to hand over this house thing to Him. Trusting that our apartment days are soon coming to an end and my faith will be HUGE at the end of it.

Friday, February 10, 2012

Precious Hairs on Your Head

The Lord pays even greater attention to you than the sparrows, down to the last detail - even numbering the hairs on your head. - Luke 12:6-7

With Valentine's Day around the corner I am reminded of not only the love that my family has for me, but also how much our Heavenly Father loves me. Be reminded how much you are loved and every detail even done to a single hair on your head is precious to God. You are lavishly loved by the creator of the universe!

Our puppy Riley sleeps so soundly and has millions of sweet little hairs on her head (and body) and it reminded me of Luke 12:6-7 and I couldn't resist the photo opportunity.

Wishing you a very special Valentine's Day!

Wednesday, June 22, 2011

An Artist's Masterpiece

Hello Friends,

It has been awhile since my last post. I have taken a break from photography, but would like to continue to share my heart with you. Today I read in my devotional the following scripture that encouraged me. May you be encouraged too.

He who started a good work in you will carry it on to completion until the day of Christ Jesus.
Philippians 1:6

Just think we are essentially a master piece, a great work of art. We are shaped and molded with each life experience and word of God, continually changing into something beautiful. When we surrender the canvas of our life to God the painter, he can create an amazing master piece that will reflect Himself. Have you ever watched an artist in the middle of his creation? You might wonder why he made certain strokes or used certain colors which don't seem to make sense at the time. It is not until the work is complete can we fully reflect and appreciate his creation. So dear friend your canvas is coming along beautifully... allow the master painter to do his great work in you. Others will admire your working canvas and be encouraged about their own.

May we allow Him to create and reflect himself in us.

Sunday, January 23, 2011

Discipleship NOW Giveaways

My church youth group is about to have their annual Discipleship NOW conference. It is a weekend event where the youth spend the weekend with a speaker talking about what it means to be a disciple of Jesus. I have the honor of being a speaker for the weekend. My group will consist of 6-8 precious young ladies in middle school or high school. I am very excited to have this opportunity to listen, love and laugh. Besides the curriculum that was given on community and purity I asked God what he wanted me to share with these young ladies. The immediate response to my prayer was tell them how much I love them. Make them understand how precious and beautiful they are. Being a women I can reflect on times when I have not valued myself enough and reflected on who and whose I was. God loves his children so much and this is communicate in many ways but most evident in sending Jesus to die for us. Jesus stepped up to the plate so that we could have the freedom to have an open relationship with God, Jesus and the Holy Spirit. What an honor we have to reflect God's love to others. This is only done to its fullest potential when we realize our value. As woman we put a large value on our phisical beauty, but forget the beauty that lies within.

Above are some of the little goodies I am going to include in a gift bag which I hope encourages them.

  1. Journal with Pencil
    Tag message is Pslams 3:3 "Let love and faithfulness never leave you; write them on the tablet of your heart." Writing in a journal can help clear your head and over time can really help you reflect on what God has done in you and for you. I also like to write my prayers to him. Its kinda like a conversation book between me and God.
  2. 3 Musketeers
    This represents the sweetness of the Trinity. God-Jesus-The Holy Spirit. When we realize that we have our "3 Musketeers" fighting for on behalf, it makes us approach our battles differently. We all want a hero and we have one, we just need to call on Him. God is so much bigger than any disease, dissappointment or battle we may be facing. Take a leap of faith and believe God and His word. His power is real and ready to fight for you. Engage it!
  3. Ring Pop
    This was such a fun one, since girls love jewelery. We are royal heirs to God's kingdom through Jesus, which makes us princes and princesses. It is a good reminder to for us to walk tall and know who we are. Be proud that you are part of God's royal family and learn the legacy and share it with others. You are very precious to the king.

I will also be including some sample cosmetics (thanks to a donation from the Houston Women's Chamber of Commerce) and one of my favorite books, Captivating by John and Staci Eldredge.

Thank you all for praying for the annointing of the Holy Spirit at this event. I know that God is doing amazing things in the hearts of our youth. They are the future and I am honored to invest in their future.

Wednesday, December 1, 2010

Reggie's Dawgs

I was recently asked to design a t-shirt logo for an amazing cause. A group of friends were starting a campaign to help support their friend fighting a brain tumor. Each of them will be driving Reggie from Dallas to Houston for his treatments and giving him encouragement before and after. What an amazing set of friends! After seeing the logo they decided the would use the logo to create a Facebook page where Reggie could update everyone as well as a link for people to donate gas money and pass out buttons to show even more support.
Reggie always said, "If you want a friend in this town, you need to get a dawg." Best wishes Reggie's dawgs team.

Friday, October 8, 2010

Two little angels

These little guys are full of so much adventure. Even though life has thrown them some set backs they still run jump and play hard. I could barely keep up with them on my recent visit. Thank you to all friend and family who continue to keep them in your prayers. My heart is full of joy when I see them smile. I miss them already and I can't wait to have a little one of my own someday.