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. 

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}.

Accountability

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?

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. 

Breakfast

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

Dinner

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! 

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!

THE 90 DAY PLAN

• Paleo Eating/Caveman Diet

• Cardio and Lifting 5 days/wk

• One Reward Meal/wk

THE GOAL

• 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. 

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.

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!

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.

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.

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.

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.

Juker Paleo Burger

When I was trying to come up with a yummy football Sunday meal I was thinking boy would a hambuger be delicious. The ringer was I am in week 3 of my paleo challenge with 7 weeks left, so definately no bread. The burger was topped with a little organic mustard, turkey bacon, sauteed mushrooms and purple onions, and avocado with salsa. This was just as good as any restaurant burger I have ever had. Another idea would be to add some grilled pinnapple instead of the salsa.

Financial Peace victories!

Well friends, as you know Jake and I are avid Dave Ramsey - Financial Peace followers and this year we hit stage 4 (invest 15% of income for retirement) of the program! This is the point when all our debt(except the house payment) is paid off and we have our 6 month expenses saved for emergencies. Very exciting things are happening in the Juker house because our budget obedience. Ever since we purchased our home we had our "project wish list" that we badly wanted done and I am so greatful that many of those projects are coming to pass.

First of all our home is about 13yrs old which means there are brass fixtures all over! We REALLY dislike the look and want a more up to date look.

Current Projects
1. Cabinet Hardware - To save money have spray painted the brass knobs and handles in the kitchen to a silver nickel finish to match the appliance handles and painted the bathroom ones in brushed bronze. I was surprised at how great they looked for just a $5 can of paint. If I would have purchased them new they would have cost $110 to replace, so I saved $105!!!

2. Light Fixtures - We have hated the chandeliar in our home since the first day we moved it. It is the cheapest one the builder could have installed and the one in the kitchen is worst, something out of a pizza hut restaurant! I am exagerrating of coarse, but never the less I am so glad to get rid of it. So we are replacing the flush mounts, a pendant light and chandeliar.... there are 3 of the old flush mount lights that I spray painted the bases with brushed bronze. They look great and they will go in the laundry and closets. Recycle and reuse when possible right! There is a good chance I will try to spray paint the ceiling fan bases in brushed bronze and replace the blades. So many people are selling their old brass stuff on ebay and craigslist they are not worth more than $10-$20 dollars!

3. Counter Tops - Oh yeah this is the dream of every cook to have a nice counter top. We chose pretreated Granite in an earth tone type color. It is really neat that now you can treat the Granite and not have any of the bacteria problems that used to be attributed with Granite. The under mount sink that came with installation is awesome. It is an offset sink with just one hole for the moen facet. All of the plumbing vents for the disposal and dishwasher is underneath, so it is less for me to wipe around and keep clean. Gotta love that.

4. Back splash - Next is the beautiful back splash, which I am really excited about. There are so many options to pick from, but I decided to go with a simple pattern with the tumbled travertine tile and a fleur de lis accent tile every foot. We are going to attempt to do this ourselves to save a little cash. I am hoping to take a Home Depot class to get the gist of it. We have watched numerous utube videos, so its time to get hands on. See a photo below of the rendering I created in InDesign.

After this will be painting the interior of the house and window treatments, but not sure when that will happen. All of these projects could not have been possible with out the budget saving plan we kept to and God blessing our finances. Thanks to all my friends who have been listening to my creative ideas and giving great suggestions to save money. This is something I have been dreaming of doing for the last 5 years and it is finally starting to come together. A big thank you to my sweet heart for all the hard work he puts in each day to make this possible.

Paws in Prayer

This is such a cute video, which really makes me think about how I can incorporate prayer in all facets of my life and to all family members.... even those fuzzy ones.

Big Hearts for a Big Purpose

My best friend Brittney and her family will embarking on an amazing journey to serve the Lord in India. I wanted to share their story and their mission with you and hope that it touches your heart. It amazes me how far a few dollars can go in India(check out this video). Brittney and Ryan are the hands and feet of Jesus and you can be too!

Ryan and Brittney are passionate about helping those that are in need and have always had a heart to make a difference. Ryan’s first trip to India in July 2009 with BFO changed him forever and he knew had to be involved with this ministry. Brittney has experience working with young adults within several non profit organizations and Ryan has worked as a school teacher. As BFO staff we will be embarking on a life changing journey to India in October. We will be leaving the comforts of our home here in America to be missionaries in India and around the world. Business For Orphans establishes small businesses for orphanages to help them become self-sustained. (Click here for the Business for Orphans Video)

Ryan and Brittney I love you guys and I am so proud of you!!!

Are you feeling beautiful today?

For centuries, women have gazed into the mirror in hopes of seeing beauty in their reflection. We have all done it, looking for any flaw, wrinkles or scares. If only had voluminous hair, smoother skin, and a body like a swimsuit model. As a society we put a great deal of value on our appearance, but fail to put the same value on our character/heart. How quickly we forget the most beautiful thing about ourselves is our heart. Our heart is the well spring of life. It directs our motives and actions. Beauty has the power to inspire and lift others up. So ladies, shouldn’t we be more focused on transforming our hearts and minds. How can we do this?
First, evaluate what you are feeding your mind. TV and music have a way of creeping in messages to our subconscious which are not healthy or encouraging. Well it’s plain trash most of the time. Filtering out those messages would definitely allow us to think more clearly. Second, take your thoughts captive and focus on the things of God. Have you picked up your bible lately? You know the paper weight on the nightstand, its time put it to good use. The bible is a beautiful love story, full of adventure and beauty. Don’t get me wrong I totally believe in keeping our bodies healthy, Ester had a whole year of beauty treatments before she was presented before the king, but it was her pure heart that won the king over. She had the complete package: respect, honor, love, courage, and a healthy fear for God. If you want to know the truth about how precious and beautiful you are, go to Song of Songs. The poetic description of a woman’s inside and outward beauty is jaw dropping. Third, how are you investing your time and money in regards to your beautiful heart? Read an inspirational book, I recommend Captivating by John and Stasi Eldredge. Have a monthly breakfast with girl friends that encourage you. Send a kind card to a family you haven’t heard in a while. These little changes will shape and form your heart into a living work of art. The next time you look in the mirror try looking through God’s perspective lenses, you might surprise yourself. You are a rare gem!

Join the Beautiful Movement. Women across America are leaving sticky notes on bathroom mirrors that state, “You are precious and beautiful.” These notes have encouraged and reminded women to value themselves. Those little voices in our heads, that say “you are fat,” “you are not pretty,” can really destroy our self esteem. Be empowered to spread the message that we are all beautiful and precious.

To The Rescue

For me, this photo tells it all. This is the moment when you step out on to the water thinking you can do it, you can walk on water all in your own strength. You know the feeling... the determination that you can make that relationship work, complete that daunting project, or have the wisdom and patience to teach a group of kids. These are good goals.... but we forget that without God we drown in our own mess. God wants us to get out of the boat and walk on water with him. He wants us to TRUST him and take risks.... dream big, but we need to ask him what his will is for us. After the green light from God don't forget to keep your eyes focused on him while doing so. Just like when Peter walked on water, he asked Jesus if he could come to him on the water. Peter not only had the courage to step out during a storming night, but he kept his eyes fixed on Jesus. Those first steps walking on water must have been exhilarating, but soon short lived. The second he took his eyes off of Jesus, his source of strength... the bottom fell out beneath him. The lesson here is not that Peter failed to walk on water, because he actually did have a couple steps. The lesson is that he consulted with Jesus, had the courage trusted him, and took those precious steps with total focus on him. He got his strength from Jesus. When he was sinking Jesus was right there to rescue him. So if you are drowning today, don't be afraid to ask for a doggie rescue. Our father in heaven will jump into get you any day.

For more encouragement on how to walk on water, read John Ortberg's book called "If you want to walk on water you have to get out of the boat." My women's bible study will be doing a study on this book in September. If you are interested in participating shoot me an email, we would love have you.

Wild at Heart: Discovering the Secret of a Man's Soul

I have never really enjoyed reading until a few years ago. The dreaded multi-lined pages always seemed so intimidating and reminded me of high school English Literature class. For me, not such a fun experience. What I didn't realize, is that it is a neat way to get a different perspective on life. As I have been reading more and more I have begun a beautiful journey of self discovery and finding my place in the world.

John Eldridge the author of Wild at Heart and Captivating is very transparent and tackles some hard interesting truths about men and women. We are created differently with such a great purpose. As he uncovers these common misconceptions he connects it all back the to one who created us, Almighty God. Even though Wild at Heart is written for men, I am reading it not only to understand my husband and his needs, but how to raise a son or daughter. Every man has a longing in his heart for adventure, a desire to have a heroine to rescue, and get that one BIG question answered… “Do I have what it takes… am I man enough?” As a wife who longs to be the best supporter and encourager, this book has opened my eyes to how the church, society, and I can improve. Ladies if you are looking for a book that will encourage you on how you were wonderfully created and what that purpose maybe I would recommend John's book called Captivating. It is the coordinating book to this one

“For you created my inmost being; you knit me together in my mother's womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. My frame was not hidden from you when I was made in the secret place. When I was woven together in the depths of the earth, your eyes saw my unformed body. All the days ordained for me were written in your book before one of them came to be.”

Psalms 139:13-16

Be encouraged today…. you may not feel complete or wonderfully made, but friend, be encouraged that the truth will set you free. Reach out your hand to God for his hand has been waiting for yours since you were born. What are you waiting for, pick up The Bible the author is amazing!

Two, Three and Four

I had the pleasure of spending time with the Lopez family. They have a precious little girl and one on the way. Photography is a neat way for me to get to know different families and see the love they have for one another. Parents have such an amazing journey as they see their own grow each day into the people God designed them to be. God also uses this parental role to mold us and strengthen our relationship with him. His design for our life is purposeful and full of adventure. May we seek Him through out our lives and discover what unique gifts he has placed upon us to then bless others.

This weekend I had the opportunity to visit Mercer Arboretum and I was blessed with butterflies flying in the air. Their shades of yellow and blue just caught my eye and they way they dance as they fly from flower to flower is delightful. It made me think about how detailed and purposeful God is with his creation. Everything works together is such a precise way. His fingerprints are everywhere and it just makes my jaw drop. His most complex and amazing creation is YOU. Be reminded today that you are a work of art, created for a great purpose. Shine brightly and walk tall…. You are his!

Paleo Focused

Jake and I are continuing our fitness plan which includes changing our diet. Bayou City Crossfit encourages its athletes to change their eating habits to something more Paleo friendly. In a nutsell its eating similar to what the cave man used to eat. As you can see from the pyramid above it excludes diary and grains and increasing healthy fats such as olive oil, and avocado for strength training. We have been eating this way for the last 6 months and it has really been great. I have seen an increase of energy and a reduction in fat in my midsection and hips. This has been a very challenging area for me to loose. Don't get me wrong I enjoy a treat hear and there. I know this is not for everyone, but if you are looking to try something different, I recommend the Paleo Challenge. Try it for 90 days and see if you can tell a difference in the way you feel or look. You might surprise yourself!