Showing posts with label resolutions. Show all posts
Showing posts with label resolutions. Show all posts

Wednesday, January 17, 2018

How to be a TOTAL LOSER Meal Plan Post - Number One

Happy Wednesday, everyone! So, you've read my book "How to be a TOTAL LOSER," and you're working on your meal plans! That's great! I'm excited for the journey you're on. This post is a little refresher on what not to do when you're cooking your awesome fare. If you don't have the book yet, what are you waiting for? You can get it on Amazon here or directly from my website here (if you buy from me, you'll get SIX new recipe cards every three months--free). Ready? Grab your coffee or tea, and let's get going!

These are just a few tips on items you can use to replace those calorie-heavy ones you might be using today.

Say your meal plan for the day looks like this:
Breakfast - Apple Pie Overnight Oats
Snack 1 - 1.5oz Peanut Butter and 6 Crackers
Lunch - Tuna sandwich with lettuce and tomato, an apple, and 3 stalks of celery
Snack 2 - Carrots and ranch dressing
Dinner - Steak, mashed potatoes with gravy, steamed broccoli, and peas
Snack 3 - 5 cups of popcorn

Now, that's one hell of a great meal plan, but it's what goes into those foods that you need to watch out for. Let's examine each one separately.

Breakfast:
Apple Pie Overnight Oats
If you're using honey or sugar to sweeten, try using a whole, mashed, very ripe banana instead.
Rather than just using plain yogurt for the creamy article, use low-fat Greek instead.
Instead of whole milk, add 2% or some yummy unsweetened vanilla cashew milk.
Using these substitutions can cut half the calories of the meal while still giving you the dairy, whole grain, and fruit you need.

Snack 1
1.5oz Peanut Butter and 6 Crackers
Go for a chocolate peanut butter smoothie (the recipe is in your book) instead, get the peanut butter you're craving, and save over 300 calories.

Lunch
Tuna sandwich with lettuce and tomato, an apple, and 3 stalks of celery
If your carbs for the day were met by breakfast, try putting your tuna into the lettuce instead, and topping it off with the tomato. If not, be sure you're using whole-grain bread (you need the whole grains in your diet, but oats are also whole grains).
Don't peel the apple, the peel contains most of the vitamins.
Use fat-free mayo for the tuna. Get a good brand, because the generics taste horrible.

Snack 2
Carrots and ranch dressing
Carrots! Yay! Swap your ranch for the calorie-and-fat-free variety (it actually tastes really amazing), or grab the new Greek low-cal dressing, and save about half the calories of the other stuff.

Dinner
Steak, mashed potatoes with gravy, steamed broccoli, and peas
Grill the steak, and leave off the butter (use heavy seasoning instead).
Bake your potatoes rather than boiling them, and then crack them open, leaving them naked (no butter or milk).
Use pre-packaged brown gravy mix that you can season to your liking (when you make brown gravy at home, it adds a TON of calories because of the oil and flour you have to use). Pour over the potato!
Don't put anything on your veggies except a little salt and pepper.
If you do these things, you'll cut more calories than you realize (you're using your app, right?).

Snack 3
5 cups of popcorn
If you're not using an air-popper, you should be. There's one on Amazon that works in your microwave and it collapses for easy storage, and it's not expensive at ALL. No oil or anything is required. I love mine. Salbree is the brand name, and I got non-GMO organic Jiffy Pop to go in it (remember that thing about corn and GMOs from the book? Yeah...).
Five whole cups is packed with whole-grain goodness, and it's just 31 calories per cup, popped.


 Those are just a few hints you might find useful when prepping your meals!


What do you think? Anything to add?

Be sure you've requested the spreadsheet that goes along with the book. It'll change the way you do everything!

Well, that's all for today, folks! Until next time, WRITE ON!

Jo

Wednesday, January 3, 2018

Looking Back and Forward - A 2018 Yearly Planning Post

Happy Wednesday, everyone! I hope you all had a fantastic Christmas and New Year's Eve/Day. Today, I'm laying my blog and writing plan out there for you all to see. We'll look back over 2017 and see what can be improved upon in 2018. Ready? Let's get going!

First up: This Blog

Looking Back
This year was abysmal. Life happened, and a lot of my time was given to things around here. I'm not sorry, because my family will always come first, but since everyone is on the upswing health-wise, I'm going to do MUCH better this year. I only had 71 posts for the entire year, and that's just not okay. I clocked 158 in 2016, and nearly double that the years preceding. Time to fix it!

Looking Forward
Going forward, I've decided to go back to my five day posting schedule, but with a little something different. Sure, I'll share the occasional new release for myself or a friend, I'll share excerpts, and I'll be posting book reviews again for the first time in a LONG time, but the bulk of the blog will be news, tips and tricks for authors on writing and marketing, the occasional opinion post, and learning type posts. This will all begin next week. I have a plan for those posts, and I intend to stick to it like glue. It's not difficult to come up with a year's worth of content; I just needed to DO IT. Planning is everything (you know how I preach this--I just need to practice what I preach LOL).

As you all know if you've been around a while, if life happens and my family needs me, I'll go dark, but this year, I promise to be more open about what's going on so you're not thinking I've quit.

Next: Books and Writing

Looking Back
2017 was a pretty good publishing year for the F5, but no so much for myself. Our little group put out 30 episodes of a serial this year! Impressive, to say the least. You can see what we did on the Frayed Fairy Tales website here. That being said, I only released two books of my own: Utterances and How to be a TOTAL LOSER. That's just over 100k words. I can do better.

Looking Forward
2018 will be full of words. I already have a ton of writing done on Provocation and Intensification, and The House is written but not yet tweaked or edited. Those will be released in the first quarter of the year. Second quarter will be all about more words. I've stepped way back from other things, and I intend to put all my effort into getting stories told. I'm a writer, and I need to write. It's my happy place.

Last: Marketing, Events, and Life

Looking Back
I did a crap job on marketing this year, but sales have been okay--not nearly as good as 2016, but what did I expect? I attended five events: RAI, Utopia, Chapter.con, OIBF, and GLBB. Four of those were as an author. Myself, the F5, and IBGW also sponsored (in some way or another) four events: Chapter.con, OIBF, GLBB, and OUAB (I like to help when and where I can). I'm not positive there was a huge return on those investments, but most of them felt good/right. Life, of course, was full of ups and downs, but I feel as though I handled them with grace and dignity. There was no crying in a corner or pitching a fit like a toddler.

Looking Forward
I'll be doing more of the marketing I did in 2016 and adding on a couple of new things. I'm only attending one event this year: RAI, but there will be no others. That was a difficult decision, but it's what's best for me at this time. I have a writing/planning retreat scheduled in June of this year with the other F5 ladies (helloooooo, beach!), and that's going to be IT. My office will get an overhaul so it's more conducive to writing, too. This year is allll about the words and the wellness. Even when I'm not writing in my special place, I'll be thinking about writing and putting ideas on paper. Many plots will be had, and many hours will be logged in my home gym.

So, if you want to see me or get autographs or pics, you'll have to be in Roanoke, VA in April. Period. I'm not even sure what will happen in 2019 at this point. We'll see.

2017 had me by the balls. I fought MS, my husband fought cancer (like a beast, I might add), we buried my father-in-law in September, my eldest son did a tour in Afghanistan, and my second eldest had a serious fight with depression. I questioned decisions I made, got burned by a couple of people I thought had my best interests at heart (like I did theirs), and made mistakes.

But there was good in there, too. I connected with my husband on a deeper level than ever before and jaunted all over Europe with him, I got some great road time with my best friend (who I'm positive was my twin in a previous life), I made some amazing new friends, laughed until I couldn't breathe, saw my granddaughter turn one, lost a crapton of weight and gained a new lease on life, and KILLED NaNoWriMo (like, crushed it, seriously).

2018 is going to be my best year yet. I can feel it. BRING IT ON! Let's do this thing. Thanks for sticking with me through that post. I know it was long.

Do you make plans like this? Share some!

Well, that's all for today, folks! Until next time, WRITE ON!

Jo

Tuesday, January 5, 2016

2015 in Review - 2016 Blogging Goals and Schedule

Well, happy Tuesday, everyone! If you've been a long time follower of the blog, you'll know I do a recap and goals post in January every year. Basically, I look over the last 12 months, decide what's working and what's not, and make goals for myself for the upcoming months.


2015 was a doozy! Here's what I accomplished this year:
  • I published 245 posts on this blog - each blog post was an average of 300 words, for a count of over 70k.
  • I held one massive event (12 Days of RR) and it was bigger than last year.
  • I launched A Daily Cup of Jo to make my interviews more awesome.
  • UtopYA (now Utopia) was attended in June.
  • I took a position as the Utopia official blogger coordinator.
  • I re-organized the blog for ease of navigation by my visitors.
  • I reviewed 16 books for the 2015 Review Team (missed my goal of 20+).
  • I wrote four novels - Markaza, M, Emancipation, and 7 - for a total word count of over 200k words.
  • I published two writing books in a new series for kids.
  • I typeset fourteen novels.
  • I edited over 400k words.
  • I proofread over 200k words.
  • I have 58 new subscribers to this blog, and about 10 on Tumblr.
Here were my goals for 2015 (taken from last year's look back):
  • Publish three novels and another anthology with the ladies of Fractured Glass.
  • Attend UtopYA Con again in June.
  • Publish a blog post every day (M-F) unless I let you all know otherwise.
  • Write one book review per week (which should get me very close to 52).
  • Keep up with my author interviews and make them bigger, badder, and more awesome.
  • Find a way to launch my 12 Days of Review Requests event to the next level.
  • Follow my schedule for posting to various social media sites and blogging to the Nth degree.
  • Get the Review Team's posts into the hands of more readers.
In green are the ones I accomplished. Orange indicates something I did most of. Red is what I totally failed at. Totally. There is no in between place there.

So, here are my goals for 2016:
  • Publish three novels and another anthology with the ladies of Fractured Glass and 7.
  • Bring Emancipation into the world kicking and screaming.
  • Do more to share promotion with other authors (back of book excerpts, etc...) on every book I publish.
  • Write at least 20 book reviews.
  • Cut off my client list at IBGW with the ones I work with now. It's getting overwhelming.
  • Do more with A Daily Cup of Jo - see new schedule below.
  • Hold an online workshop for authors - details to come.
There you have it. I don't reach far, and I keep my goals reachable. One of them is already done: Cut off my client list at IBGW. This will give me time to do a better job for the clients I already have and give me more time to write and focus on things I need to do.

Here's the new blog posting schedule, so you know what's coming:
  • MONDAYS: I'll share news I find on Facebook and Twitter. Could be writing articles, new release information, or information about something going on in the writing world. You never know!
  • TUESDAYS: Author Spotlights for NEW Indies.
  • WEDNESDAYS: This is my day for writing. There will be no Wednesday posts unless it's about a new release, or cover reveal, or something else like that.
  • THURSDAYS: Blogger OR Reviewer spotlight. I'll be bringing you information on bloggers and reviewers that help Indie authors.
  • FRIDAYS: Whatever Jo wants. You may get a post, and you may not get a post. Again, it'll be whatever. If I write a review for a book, this is the day it'll show up.
  • SATURDAYS: Daily Cup of Jo shows for the week will be highlighted.
  • SUNDAYS: Nada. This is my day off all the things.
This will start next week. We'll see how it goes. As you all know, if it's not working, I'll change it.

Did you do a look back for the year and set goals for the next? What are they? Share!

Well, that's all for today, folks! Until next time, WRITE ON!

Jo

Thursday, October 8, 2015

Fabulosity on A Daily Cup of Jo

Happy Thursday, everyone! A quicky post for you all today!

Over the last four days, I've had the intense pleasure of speaking with some amazing authors over on the radio show about UTOPiAcon and how the conference changed lives.


I urge you to give these episodes a listen. Every time I do this, I'm stunned by the responses given to me by my guests.

You'll laugh, you'll cry, and you'll get this funny feeling in your guts that you're missing out on something you need to be a part of.

Listen to all episodes here or search for A Daily Cup of Jo on iTunes podcasts.

Janet Wallace said it best over on the Utopia blog:

You are a dreamer.
You are a doer.
You are a reader.
You are a creator.
You are a storyteller.
You are a teacher.
You are a student.
You are a friend.
You are flawed.
You are perfect.
You are powerful.
You are a hero.
You are an icon.
You are tribe.
You are UTOPiA.

That's what I'm talking about. So listen, learn, and #FightForYourWrite.

Well, that's all for today, folks! Until next time, WRITE ON!

Jo

Friday, August 7, 2015

UTOPiAcon 2016 - What the Heck are Revolutions and Revelations?

Happy Friday, good people of the blogosphere! Today is my very first post as one of the 2016 official Utopia bloggers. We have quite a lineup of rock stars for you this year, so I hope you're ready to get your information buzz on! As many of you may know, the theme for UTOPiAcon 2016 is Fight for Your Write.


Before I get going on revolutions and revelations, and how those pertain to the theme, I'd like to share with you all the ways you can keep up with news about the goings on at UTOPiAcon for 2016. Get your clicking fingers ready, and let's get going!

First and foremost, get your tickets! They're available now here (including one day fan passes).

Subscribe to the blog on the Utopia site:
Utopia blog

Subscribe to the official blogs:
Mine (link is on the right)
Maria Pease
Toni Lesatz
Shana Benedict
Kathryn Grimes
Ashley Bodette
Ren Reidy
Delphina Miyares

Subscribe to the official book tuber's channel:
Christina Marie

Follow Our Magazine on Flipboard:
UTOPiAcon BUZZ

Give my radio show a follow:
A Daily Cup of Jo

Join the Unofficial Facebook Group:
We Are Going to Utopia!

Like the Official Utopia Facebook Page:
UTOPiAcon

Join the event on Facebook:
UTOPiAcon

Follow Utopia on Twitter:
@utopia_con

So, now that you know where you can get your news about the most amazing writer's conference on the planet, let's get into what all this revolution and revelation stuff is about, eh?

Revolution: a dramatic and wide-reaching change in the way something works or is organized or in people's ideas about it.

Janet has already introduced her own revolution by changing the way Utopia happens. In 2016, there will be games, more workshops, and new age ranges for the con.

Attendees are creating revolutions of their own because of what they felt or learned at the conference. On the Utopia Revolutions portion of A Daily Cup of Jo (every other Thursday), Christina Marie has a chat with attendees creating their own revolutions. How their minds changed because of the conference, and what awesome things they're out there accomplishing now. There have already been two interviews, and you can expect many more! Check out Christina Benjamin here and Kelly Risser here.

See and hear what these women are doing. Revolutions are all about change, and Utopia embraces and incites those changes with warm hugs and author education.

Revelation: a surprising and previously unknown fact, especially one that is made known in a dramatic way.

Attendees will say it all the time: I never thought I was anyone, and I never thought I was capable of anything, until I attended Utopia. I had this moment, this spark, this idea, and everything seemed to sort of click into place. I realized: I can do it. I am someone. I'm part of something bigger than myself.

Now, these folks didn't come by this information gradually. No. That would be too un-life-altering to make an impact. They were hit with a sneak attack lightning bolt that shot from the ether and struck their heart, making it swell and grow with ambition and self-assurance.

One Wednesday morning a month, Ren Reidy and I will be talking with someone who had that lightning struck moment. We'll find out what caused it, what it was, and how the author has put it into action. One Wednesday evening a month, Kathryn Grimes will take over and have a talk with an author. You'll be shocked at how many people have had their whole lives changed by Utopia. Allyson Gottlieb joined me last week to talk about how her mindset was altered. Check out the interview here.

Revelations are all about being introduced to new ideas. Whether it's how to do something, when do do something, or just the fact that you can do something, you'll find your spark, your tribe, your herd of unicorns at Utopia.

Come join us and FIGHT FOR YOUR WRITE!

~~~ 

You need to be sure and check out Maria's post for this week to discover what Utopia resolutions are all about. Those are some fun posts!

Did you learn anything from this post? What are you waiting for? Get your tickets already. We'd LOVE to see you there!

Well, that's all for today, folks! Until next time, WRITE ON!

Jo