The One Day Way - Chapters 1 & 2

Excerpts from chapters 1 and 2 of The One Day Way:

Chapter 1: Old Habits Are Hard to Break - Let's Make Better Habits That Are Hard to Break Too...

If your desire to change is not intense enough to push you past the point of no return, and if you don't have a fearless attitude, you will give up.

We think if we can't achieve tremendous levels of success overnight, then we may as well give up.

Success has nothing to do with someone else's expectations or your getting into the same size jeans as your best friend wears. The truth is this: success is personal. No one else can dictate how you have to measure your own success. For the women who has been eating Oreo cookies and potato chips every afternoon for as long as she can remember, going one day without either is a huge deal! That day is a success. Whether or not anyone else struggles with cookies and chips doesn't matter. You'll be amazed how far your small steps, taken consistently, will get you.

I like the points she makes in this chapter. We can't keep comparing ourselves to others, we need to make this personal and measure success in a way that is meaningful to ourself.  We also need to stop looking for instant results and fad diets.  Those don't work.   We need to make lifestyle changes, a little at a time and as we make those small changes and maintain them, we'll see results over the long haul.

Chapter 2: Are You at Your Point of No Return? First Change How You Think

In order to lose weight, live well, and love your life, you first have to reach a point of no return. If you don't pass that point, chances are good that you will eventually return to your old way of living. To make change last, you nee to decide that you're not just going to try a diet, but you are going to change your entire lifestyle, permanently. Going back to your old life is no longer an option.

The One-Day Way celebrates only the successes of today, so ditch the long-range dieting mind-set, and forget about the hourlong walk a week ago.  Instead, shift your focus to the success you can achieve in one day - today.

 I like what I bolded in the above paragraph.  PERMANENTLY.

Guess What Came in the Mail Today?

I like Facebook :) One of my favorite Christian romance authors, MaryLu Tyndall, is on Facebook and I joined her Facebook fan club. Not too long ago she was asking for what she called influencers for her new release, The Raven Saint. Those who were chosen would receive a free copy of her newest book and all they have to do in response is to blog about the book, talk about it on message boards and tell people about it in person. No problem! I can do that :)

It came in the mail today! I'm excited :) Here's the cover:

Here's the description of the story:

When Grace Westcott is kidnapped by a French mercenary, tossed aboard his ship, and told she will be sold to a Spanish Don in Columbia, she cannot imagine what she has done to deserve such a horrid fate. She has spent her entire life serving God and helping the poor, not to mention trying to save the souls of her two wayward sisters. Thinking perhaps God has sent her to preach to the vile captain and his crew, Grace's every attempt to correct their sinful ways is rewarded with only mockery. When Grace's situation grows far worse than she could imagine, she is forced to face her own human weaknesses. But she isn't prepared to face her biggest weakness of all-falling in love with the nefarious captain, Rafe Dubois.

 I haven't read the other two books in this series, so that'll be something I'll be doing as soon as I can.  I've read some of her other books and can recommend them highly.

The Falcon and The Sparrow was a wonderful Regency romance full of intrigue and drama.  The heroine is forced to spy for France against her will and she falls in love with the man she's sent to spy upon.

Mary Lu's Legacy of the King's Pirates series was amazing.   If you loved Pirates of the Caribbean and pirate romances, these are for you.   First we have The Redemption, followed by The Reliance and ending with The Restitution.

Be sure to check out Mary Lu's books, you can buy them at Amazon.com or at CBD.com.  I'll be reading The Raven Saint soon, so be sure to come back here for the review :)

The One Day Way - Introduction

I started reading "The One Day Way" by Chantal Hobbs last night.   I'd begun it earlier, but wanted to start over, this time with a highlighter :)   The subtitle of the book is "Today Is All the Time You Need to Lose All the Weight You Want".

The best way to share my thoughts about this book is to share some excerpts and comment on them, so let's begin.

Introduction  - Today Really Can Be Different From the Rest

You want to break free from the habits that have held you back, but you're beginning to realize that the changes won't last unless you look below the surface.

Your opportunity to change happens today - not yesterday or next week.

Most diets fail because the dieter fails to first change the way she thinks.

Your life won't change as a result of setting fantastic and lofty long-range goals. Your life will change because of what you do today and the next day and so on.

Your thinking always controls your actions. Both negative and positive thoughts have the ability to dictate your actions at any given moment. What gives you the upper hand is that you have a choice: will you make sure that positive thoughts control your mind, or will you give in to negative thoughts? The ability to choose your thoughts and actions gives you tremendous power. You can decide which thoughts will rule your actions, and those decisions will dictate whether you succeed or repeat a past failure.

You can change your life in some way, starting today!

Grasping the truth of how to lose weight permanently and gain a new life of passion is a day-to-day process. Losing one pound at a time, strengthening one muscle at a time - that is how you can free yourself from frustration and failure. You're not preparing to embark on a new diet but rather a new way of thinking and living.

If you want to really change your life, you have to understand that you change it in one day. And that day is today. What you did or failed to do yesterday is in the past. Don't let it drag you down. And what you hope to do tomorrow doesn't matter either. Tomorrow is beyond your reach. What you can control is to choose the best actions today. You change your life with what is immediately in front of you. You have been given today, so use it well.

The way to get a new life is to do things today that will propel you to change in small, measurable pieces...you take a step toward the life you want today, and then another step tomorrow...don't be interested in perfection; instead be committed to progress.

These were the portions I highlighted from the introduction. 

All I can do is what's immediately in front of me right now.

In the past, I've tended to suffer from having lofty goals and constantly falling short.  That's been very frustrating and I give up because I feel like I'll never be able to lose all the weight and get to the goal.

Looking back, I can see that focusing on small changes and maintaining them does work.   Granted, it works s...l...o...w...l...y, but it works!  Without being completely and totally dedicated to losing weight, I've lost nearly 70lbs over the last 7 or so years.   That was simply by making small changes to what I ate, drank, and my activity level.  We are talking small changes, not big ones.

I can do this, and so can you!

Getting Back on Track

I haven't officially begun my healthy eating yet.   I've done my shopping and have purchased fresh and frozen fruits and vegetables, chicken breast and salmon fillets.  Whole grains, sprouted whole grain bread and some additional seasonings also made their way into my shopping basket.   There were other items as well.

I'm not following an official plan this time.   I need to develop a habit of healthy eating that's realistic and fits into the lifestyle of me and my husband.  I'll be working on portion control and proportions with my meals.  I'm using the portion guide at WebMD.com to help me determine proper sizes and amounts.

Tonight's dinner is chicken breast sauteed in a small amount of olive oil then I added some pesto.   I've also prepared a mixture of brown rice and Kashi's whole grain pilaf cooked in chicken broth and will be adding a bag of an asparagus vegetable mix.   I'll be heating that up in the pan in which I cooked the chicken so that the vegetables pick up that flavor.

Breakfasts will vary from 2 slices of sprouted whole grain toast spread with 1 1/2 tablespoons natural peanutbutter and topped with a sliced banana; steel cut oatmeal with fresh or frozen fruit and unsweetened vanilla soymilk; Yoplait yogurt with some granola and fresh fruit.

Lunches will be soups or stir-fries.  Dinner will be something like what I made this evening.   I still need to figure out snacks for me.   My husband will be snacking on things like cheesesticks and peanuts.  He needs to maintain or gain some weight, he's 6 feet tall and barely 150lbs.

Hmmmm...fresh cucumber with a lite cheesestick, or carrots and bell peppers with hummus.   Those are good snack ideas :)

Please feel free to share snack suggestions in the comments, I could use some help!

The One Day Way

I won a copy of Chantal Hobb's latest book, "The One Day Way" in a Facebook contest and it arrived in the mail a week or so ago.   I've just begun to read it and am going to share portions of it here along with my thoughts.

This looks to be a very good book.

New Beginnings

It's great that we can always begin again when we fall off the wagon.  The good news is that I haven't gained any weight, I've been stable.   But now it's time to work on the next batch of pounds.

I'm aiming to get down to 160-170lbs by the end of 2010, and now's as good a time to begin as any.

I'll be posting more later today, right now I need to make a run to Super Walmart and get a few things I forgot to buy yesterday.  

Greetings!

Another long break....how time flies!   I've been in school since October 5th and am halfway through my second term.  It's been a busy time for me, and since Christmas is just around the corner I've changed my blog's look to reflect the holiday season.

I hope that all of you are doing well, and that a wonderful Christmas is in store for you.   I want to share some of my school work here and I hope that it's motivating to you.

Look for new posts to come in just a bit.

Toasted Israeli Couscous Salad with Mint, Cucumber, and Feta

I made this for a BLOOM women's ministry meeting last week, and it was a hit :)

Toasted Israeli Couscous Salad with Mint, Cucumber, and Feta

Kosher salt
1 cup Israeli couscous
1/4 cup toasted pine nuts
1 medium English cucumber, peeled and finely diced (2 cups)
1/2 cup diced bell peppers (red, yellow and green)
1/2 cup coarsely chopped fresh apple mint leaves; additional sprigs for garnish (can also use spearmint or pineapple mint)
1/4 cup extra-virgin olive oil
2 Tbs. fresh lemon juice; more as needed
1 tsp. finely grated lemon zest
Freshly ground black pepper
1 cup small-diced feta cheese

In a large saucepan, bring 2 quarts vegetable broth to a boil. (Vegetable broth adds more flavor to the couscous, can also use chicken stock)

Meanwhile, in a medium killet over medium heat, toast the couscous, stirring frequently, until golden-brown, about 7 minutes.

Cook the couscous in the boiling water until tender, about 10 minutes. As the couscous is boiling, toast the pine nuts in the skillet over medium heat, stirring frequently. Be sure not to burn the pine nuts. Remove from heat immediately.

Drain and rinse couscous under cold running water until cool. Pour the couscous into a large mixing bowl. Stir in the cucumber and mint.

In a small bowl, mix the oil, lemon juice and zest, 3/4 tsp. salt, and 1/4 tsp. pepper. Stir in the feta. Add the feta mixture to the couscous, season to taste with salt, pepper, and lemon juice, and mix well. Transfer to a serving bowl. Refrigerate for a few hours or overnight and serve. Garnish with the mint sprigs before serving

Goals for Today

Since school is starting a week from today (yay!) I'm trying to get some autumn cleaning done around the house. I began on Friday by reorganizing the back bedroom and getting rid of a lot of junk.   I also set up a study area in there.

Today I'm getting the living room and dining room organized and cleaned up, and I also need to wash the dishes.

Once the living and dining rooms are done I'll take some photos and share them here.  Motivation!   I'll also take a photo of my study area in the back bedroom :)

Cat Photo of the Day

What Can I Learn From My Healthy Friends?

I need to teach myself new habits in my quest for a healthier life, and observing the habits of those around me who are healthy - not necessarily fitness and exercise fanatics, but normal, healthy people - can help me see habits I need to develop.

10 Secrets of the Effortlessly Thin
By Sally Wadyka for MSN Health & Fitness
The majority of thin people—whether they have been lean all their life or managed to lose weight and keep it off—share several healthy strategies that help them stay thin and healthy with seemingly little effort. Here are 10 secrets you need to know in order to join the ranks of the thin.

1. They don't diet
Or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.


2. They keep track of their weight
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.

3. They exercise regularly
"In my research, nine out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.

4. They don't solve problems with food
Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids or taking a bubble bath.

5. They stop eating when they're full
Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."

6. They don't surround themselves with temptation
Rather than stocking the cupboards with junk food, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.

7. They allow themselves treats
It's the opposite of the deprivation mentality that many overweight (but dieting) people espouse: Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. "The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it," says Fleming. So if it's chocolate you want, don't try to eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest.

8. They eat breakfast
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that they eat within about an hour of waking up. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."

9. They move, stand and fidget more
"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.

10. They don't skip meals
There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.

I don't know about you, but I know I am far from following most of these habits. I can see that I have work to do.

Sunday Thoughts

Dear brothers and sisters, whenever trouble comes your way, let it be an opportunity for joy. For when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be strong in character and ready for anything.

~ James 1: 2-4 (New Living Translation)

Trials and troubles, troubles and trials. Ugh. Sometimes it seems like life is filled with nothing but trials and troubles, and we struggle with that. Why? Why do we always need to deal with troubles? Why isn't our life easy and trouble free now that we've given our hearts to God and have chosen to follow and obey Him? Why isn't the road smooth and level, with no obstacles?

The answer lies in growth. A life without obstacles, trials and troubles has no opportunity to grow deep roots. Without troubles, we never learn to rely on God, to find our strength in Him, and so our roots remain shallow. And when troubles do come along, those with shallow roots are easily uprooted and swept along in a flood of fears and worries. We lose sight of our anchor and our rock, and it's a scary place to be.

Each trouble we face is a chance to cling to God, to trust Him for deliverance, and for our faith to grow. As our faith grows and the roots grow deeper into the Rock of Ages, we are able to stand when the inevitable troubles come our way. And the joy to be found in the assurance that our faith lies in the One who will never fail us can carry us through anything.

Lord, today we come before You asking for Your help in whatever we are facing. Many of us are facing trials and troubles, and are overwhelmed. Remind us, Lord, that You are our anchor, our shelter in times of trouble, and help us to find our peace in You. Provide for our needs in miraculous ways, as a testimony to your saving power and grace. Help us to be examples to those around us, and let them always see You in our lives.

In Jesus' name,
Amen!! 

Quick Dinner Ideas

With school starting in just over a week, I need to come up with ideas for quick and easy dinners.  I'll be attending school full-time, Monday through Thursday, and that means there'll also be homework.   Cooking a dinner that's complicated and takes a long time is not going to be on the agenda.

Kathleen Zelman from WebMD has some great suggestions:

What's for Dinner?
A dietitian's own strategies for fast weeknight meals.
By Kathleen M. Zelman, MPH
WebMD Weight Loss Clinic - Expert Column

It's late afternoon; I'm busy working in my office, and have no idea what I am making for dinner tonight. Sound familiar?

I wish I was one of those people who spend Sunday afternoons prepping and freezing dinners for the week. But frankly, after a long week, cooking is the last thing I want to do. Sundays are my day of rest.

Now that both of my children are off at college, I only need to prepare dinner for two. Luckily, my husband is happy to eat whatever I put in front of him and, more important, he does the dishes!

In my house, we always try to eat healthy food and keep the calories in check. I never put butter on veggies, and "fried" is a foreign word in my kitchen. Meals are straightforward and simple because it takes less time, and because we would rather enjoy a glass of wine or a scoop of low-fat ice cream instead of a fancy cream sauce.

Grocery Smarts

My strategy for quick and easy dinners starts in the grocery store. The produce bins in my refrigerator are always full. In addition to fresh fruits and veggies, I load the refrigerator with low-fat yogurt, fat-free half-and-half (a cooking trick I learned from our "Recipe Doctor" Elaine Magee), a variety of cheeses, hummus, eggs, and skim milk.

Depending on what is on sale, I stock my freezer with items such as pork and beef tenderloin, salmon, tilapia, boneless chicken breasts, and lean ground round. When I get home from the market, I divide these foods into portions for two so I can easily defrost them a few hours before dinner. Also in my freezer is a supply of whole-wheat rolls, ciabatta rolls, Lean Cuisine dinners, chicken pot stickers (I toss them into chicken broth with mushrooms and scallions to make soup), and bags of frozen veggies.

Staples in my pantry include cereal (Kashi Go Lean Crunch and Special K are our favorites), brown rice (Uncle Ben's ready rice), whole-wheat blend pasta, canned petite diced tomatoes, Mandarin orange segments, sweet potatoes, nuts, a variety of canned beans, soup, coffee, and assorted teas (my afternoon pick-me-up).

In the Kitchen

My favorite equipment for quick meals includes the grill, grill pan, microwave, and toaster oven. Most fresh veggies are simply washed and lightly steamed in the microwave, followed by a squeeze of fresh lemon and a sprinkle of lite Cajun seasoning. The exception -- asparagus, red peppers, zucchini, and eggplant are pure perfection when grilled on the barbeque or in the grill pan. Grilling these vegetables caramelizes the natural sugars so they melt in your mouth. I have converted many a veggie-hater with these grilled delights.

Meat, poultry, and fish used to be considered the center of the plate, but in my house, they are treated more like side dishes. The easiest and quickest way to prepare meats and seafood is on the grill, in the grill pan (during inclement weather), or in the toaster oven.

I am also a huge fan of the store-bought rotisserie chicken. I used to roast chickens until I discovered how inexpensive and delicious they are straight from the grocery store (Costco is my favorite). For just the two of us, we get at least two meals from one chicken. One night, we eat roasted breasts. Then, I pull off the remaining chicken and either toss it into a pasta dish; serve it cold over a bed of broccoli slaw; or make a fruity chicken salad with red grapes, slivered almonds, and light mayo, plus a touch of honey and tarragon.

We enjoy small portions of our entrees and fill our plates with vegetables and a whole-grain side dish. And dinner would be incomplete without some kind of side salad! I usually have field greens, romaine lettuce, and a bag of broccoli slaw on hand. Sliced fruit, dried cranberries, Mandarin oranges, canned beans, nuts and a little cheese are typical salad add-ins. Dressings are homemade or store-bought light vinaigrettes or Caesar. Sometimes, I just add a little water to the bottle of dressing to lighten it and make it go further without adding extra calories.

My goal is to make sure the pantry, freezer, and refrigerator are always stocked for quick and easy meals. I try to prepare five meals a week; the other nights we go out to eat, order in pizza or Chinese food, or nosh on leftovers. I sometimes make big pots of split pea or vegetable soup and freeze portions for future meals, but most days, we enjoy quick, healthy meals that are a cinch to prepare.

I am no Rachael Ray, but here are some of my favorite meals that I whip up in less than 30 minutes:

Quick Meal No. 1: Greek Salad Wrap and Brown Rice Salad

For the Greek Salad Wrap, load up tortillas and then roll them up for a refreshing vegetarian entree. Into your whole-wheat tortillas, place:

* Fat-free feta cheese
* Sliced cucumbers
* Chopped tomatoes
* Hummus
* Sliced olives

Drizzle with salt, pepper, red wine vinegar, and olive oil, then roll and serve.

For the Brown Rice Salad, mix the following ingredients, toss, then chill or serve at room temperature:

* Small can of Mandarin oranges, drained
* Uncle Ben's brown ready rice, cooked and cooled
* Toasted, slivered almonds
* 1/2 to 1 package of broccoli slaw
* Ginger salad dressing to taste

Quick Meal No. 2: Chicken Breasts

Your menu for this meal includes:

* Grilled chicken breasts
* Baked sweet potatoes (you can make these ahead of time and reheat in the microwave)
* Mixed salad greens with goat cheese, pears, and toasted pecans with light balsamic vinaigrette
* Ciabatta rolls with a few teaspoons olive oil for dipping

If you think ahead, defrost the chicken breasts, then lightly pound to tenderize them, and toss them into a Ziploc bag with some light salad dressing or a mixture of citrus juices plus a few herbs.

If you haven't marinated the breasts, baste them with barbeque or grilling sauce before grilling. Slow-roasted sweet potatoes are so sweet and delicious they need nothing more than a sprinkle of salt and pepper.

Quick Meal No. 3: Roasted Pecan Salmon

This menu for this healthy meal includes:

* Roasted pecan salmon
* Grilled asparagus
* Steamed new potatoes with parsley and a dollop of fat-free sour cream
* Mixed greens with avocado, grape tomatoes, black beans, and a light dressing

This is a company-worthy menu, but salmon is so readily available, so healthy, and freezes so well that we eat it at least once a week. Here are some other ideas for salmon or any fish: Top with a salsa, or make a teriyaki or balsamic glaze to pour over the fish after it is cooked.

Quick Meal No. 4: Grilled Pork Tenderloin

Here's the menu for this speedy but satisfying meal:

* Grilled pork tenderloin
* Sugar snap peas (you can steam or microwave)
* Couscous with veggies
* Caesar salad with chopped apples and a light dressing

As with the chicken, you can defrost the pork tenderloin ahead of time and marinate it in a teriyaki or any kind of light salad dressing. Otherwise, baste it with equal parts honey and mustard or a store-bought marinade before you grill.

For the couscous, I saute whatever vegetables I have on hand (mushrooms, red peppers, and squash are a yummy combination) and toss into the couscous when cooked. Voila! Another easy meal.

Quick Meal No. 5: Pasta With Vegetables

This just might be the fastest and easiest option of all:

* Pasta with veggies and optional meat
* Broccoli slaw salad with toasted sesame seeds, slivered almonds, scallions, Mandarin oranges, and a light vinaigrette.
* Whole-wheat rolls

For this weekly empty-the-vegetable-bin dish, I toss a variety of lightly steamed veggies with pasta or Israeli couscous (pearl pasta). Sometimes I also add leftover chicken or fish. Then I top with a little goat, feta, or Parmesan cheese. The sauce is either a simple drizzle of olive oil or a dry-packaged sauce (such as Knorr garlic cream sauce) that I make with skim milk and no any extra fat.

She has some great menu ideas.

I like to keep frozen vegetables on hand along with couscous and brown rice that I've cooked ahead of time with either chicken or vegetable broth.  I make it ahead of time and freeze it in smaller portions so that when I need some rice for a recipe all I need to do is pull a small bag out of the freezer and heat up the rice in the microwave.  Voila!  Quick and easy :)

I buy bags of frozen chicken tenderloins, making smaller portions of meat easy and it also cooks faster than a whole chicken breast.

One of the typical things I do is saute some meat in my cast iron skillet - sometimes it'll be a nice chicken apple sausage, but it can be whatever lean meat you like - or I bake some chicken or fish with a favorite seasoning blend, usually salt-free.

While the meat is cooking, I get a bag of frozen rice out of the freezer and run hot water over the bag for a minute or two to start the thawing process.   If I'm cooking the meat in the cast iron skillet, I finish that and remove the meat from the skillet.  Either way, once the meat is out of the skillet or if I'm baking the meat, I make sure the skillet has  heat on the stove with a tablespoon or so of olive oil.  If I've cooked the meat in it, I don't clean the skillet so that the flavor of the meat enhances the rice and vegetables.   I empty the bag of rice into the skillet, and then add a bag of frozen vegetables and saute until done, adding seasoning to taste.   Once it's cooked I mix the meat back in and serve.  Delicious!

I would like to note that I choose lean meats and add a little olive oil when cooking them in the cast iron skillet.   I love the way meat browns in it and refuse to give it up.

What are some of your favorite quick and healthy meals?

Cat Photo of the Day

Getting Organized

I've had nearly 2 months off, and what have I really done?  Almost nothing!   Now with one week left before the start of school, I want to get a few things done around the house.

My sweet husband comes from a family of pack rats, and I've accumulated a lot of stuff in the 18 years I've lived in this house.  When he moved in after our wedding, we were overflowing with stuff.   Too much stuff.

Today I am tackling our 'junk room'.   It's the same concept as a junk drawer, but it's a whole room!  Yikes!   So I'm getting that organized today and getting rid of all the stuff we don't need...empty boxes, useless papers, stuff like that.

Once I've accomplished that, I can start organizing the living and dining rooms more effectively, and will finally be able to have friends over without feeling embarrassed by all the stuff piled here and there.

Getting the house organized and serene is part of living a healthy life.   I firmly believe that your surroundings influence your mood and attitude, and a messy house causes stress and even anxiety.

My sister-in-law forwarded a Fly Lady email to me that I want to share here.   I've highlighted some things that really spoke to me in my situation:

Eviction Notice - Clutter Pack Your Bags!

Dear Friends,

Clutter has a way of taking over our lives. Clutter becomes that unwanted houseguest that you can't get rid of. It robs us of peace while we are home and it also steals any bit of joy when we leave home; the dread of returning to that mess. What about those of you that will not even go anywhere because of the chaotic state of your home.

We received a message today from a member that gave up their family vacation to clean and declutter their home.  "Thank you for the God Breeze."  I realize that it had to be done for the safety of a crawling baby, but I felt that I needed to address this inconsiderate squatter, so you could see what he is doing to you and your family.

When a home is filled with clutter, it takes on a life of its own.  Your whole day is spent giving it attention, instead of your family and yourself. Let's look at some of the things we give up so we can devote our lives to this inconsiderate houseguest.

1. Clutter filled homes are not welcoming to friends or family, so we do not invite them over often. When we do, we almost kill ourselves trying to get the house presentable so we will not be embarrassed. You know the drill. Major Crisis Cleaning until 3:00am and they are coming the next day. As a result of not wanting to make the preparations, we alienate ourselves from our friends and family by closing our doors and throwing away the key. Clutter is a very selfish housemate. It wants you all to itself. This is another way for the Evil One to attack families. When the structure of the family is broken down, he wins. Clutter is his most effective weapon.

2. Clutter in your home does not allow your mind and body to rest.  The guilt of all the clutter keeps you working non-stop. You can't organize clutter; you can only get rid of it, like a diseased cancerous tumor. Purge it from your life and you will find out what living is all about. Clutter causes you to turn down invitations to lunch or weekend getaways with your husband. It will also get in the way of you taking time for yourself. It yells at you, you don't deserve to have any fun; you have not taken care of ME yet. Oh selfish clutter. Like a spoiled child, it requires all your
attention.

3. Clutter tells the world that you are not worthy. We have all heard it. If you can't take care of this, you can't have it. We have been brainwashed by this clutter to believe that we do not deserve to have nice things since we can't keep our home looking presentable. So we only buy more clutter at yard sales and junk shops, because it only cost a dollar. Now don't email fussing about this. I love yard sales as much as the next person, but think about this mentality for a few minutes. Don't we deserve to be surrounded by pretty things that we love, instead of someone else's cast-offs? When we quit wasting our money on more clutter to feed the already growing demon in our home, we can save to purchase things that make us smile.  (I disagree with this one, I've found some perfectly wonderful things at thrift stores and yard sales, it's about the quality, not the source.)

4. Clutter never wants you to leave home. This is why he make is so difficult for you to pack and go on vacation. Laundry has to be done, you have to get people to come to the house to feed your critters, or worse yet, you need someone to house sit for you. Clutter will never allow strangers in his domain. He wants you all to himself. The bills have to be paid, so you can go, clutter invades your finances and family responsibilities. You don't have wills done, because it is just too much trouble. So you stay home, so you won't have to make the decision of who will care for you children in case of an accident. Clutter loves to keep you home, so he has your full attention. He throws every obstacle in your path.

5. Clutter loves to make you sick. This way you are totally dependent upon his way of life. He robs you of your health, so this gives you an excuse to give him more clutter. The more there is the happier he becomes and more sick you get. Sometimes you will not allow people to come into your home to help, because clutter has quarantined you. Or shall we say imprisoned you in your dungeon.

6. Clutter's main sustenance is chaos. So when you are running around your home searching for something in all the mess, clutter is celebrating with a feast. Trying to find a document on your desk is not fun for you, but clutter begets clutter. You end up making an even bigger mess during the search.

7. Clutter loves ignorance, because you know no other way to live. If you did, he would not have a home that provides him of all the undivided attention that you give his needs. You have never enjoyed a peaceful afternoon without clutter vying for your every thought and deed. He knows that if you ever feel one ounce of peace, you will tell him to hit the road, because that peace is so contagious.

It is time to put clutter in his place and send him packing from whence he came. So where does clutter belong and how do you get rid of this unwanted houseguest?  It is not easy. He keeps pleading with you that "you need me", and laying many guilt trips on you for what relatives will think if you put him out into the cold. (You know those gifts and inherited clutter you have been saddled with over the years.)

Your clutter did not accumulate overnight and it is going to take days, weeks and sometimes several months to rid yourself of this squatter. We do it in small steps to make it easy on you. This way, your houseguest has no clue that you are evicting him. Slowly but surely the clutter will leave one boogie or one room rescue at a time. Some of you may need to take a "get tough" approach and order a dumpster or set up regular pickups from charity thrift stores. What ever you decide to do, consistency is the ticket to getting him to vacate your premises. Just 15 minutes a day is all you need to set him on the road. When you kick his bottom out your door, you will begin to have your home to yourself again.

Peace is just a boogie away.

It is time to pack his bags and send him out into the world to fend for himself. You have wasted enough of your time on him. From now on, you are going to become very particular about whom you bring home to reside with you and your family.

Are you ready to evict this squatter, so you can FLY?

FlyLady

P.S. Are your special clutter friends taking you from your children?  One day after you are gone your children will have to evict clutter once and for all: a dumpster is a proper coffin. Clutter took you away from them. Don't let clutter become your only loved one. You have flesh and blood precious souls around you.

Cat Photo of the Day

Here you go :)

All-or-Nothing Thinking

Are you guilty of this?   I am!  It makes healthy living such a challenge sometimes.  When I fail, my tendency is to give up completely, but I'm getting better at overcoming this challenge.

I recently read an article with some good tips on overcoming this:

5 Steps to Banish All or Nothing Thinking

All or nothing thinking can negatively affect your weight-loss efforts in ways you don't even realize. For some, the idea of either doing things to "perfection" or not at all may even keep them from losing weight altogether. This article will help you understand the connection between weight-loss difficulties and this mind frame and provide steps on how to lose weight and avoid all or nothing thinking.

Step One: Get a Life (Change)!
The first way to avoid all or nothing thinking is to shake the idea that losing weight is something you do "right" just temporarily and then the work is done. The fact is, most people who successfully lose weight -- and more importantly, keep that weight off -- make healthy, permanent lifestyle changes such as getting regular exercise, consciously practicing portion control and finding ways to prevent emotional eating.

If you look at your weight-loss efforts as something you're only doing "for now," those new, healthy changes won't be permanent. But if you try to do too much too soon, the changes will last only days. Small, gradual changes are what will work. And seeing the big picture -- that little slip-ups don't count, but long-term changes do -- helps keep things in perspective.

The truth is, step 1 sucks. But it's the reality I have to face. This is a lifestyle change, and I need to view it that way. The good news is that I don't need to do it all at once :) And I can attest to that...I've been making small changes over the last 10 years, and the weight is coming off...slowly, but it's coming off. Before that I was gaining about 10 pounds every year. Scary!

Step Two: Give In Now and Then
Severely limiting your food intake or completely cutting out your favorite foods sets you up for a binge. That ever-present sense of deprivation not only makes overeating a risk, it also makes life downright miserable. Temptation becomes much less powerful when you know it is fleeting and can be quelled with less than you think. So, allow yourself a small portion of something "bad" that you really love now and again instead of telling yourself it's off-limits for good. While this can be daunting at first, you will become accustomed to satisfying your craving with a small treat and you'll learn when to say "when" and in turn feel more confident in your weight-loss efforts.

This does help me :) Small amounts can be even more satisfying, not only because the amount is small, but because I conquered and controlled the urge to binge. I don't feel guilty or bloated.

Step Three: Stop Saying the "D Word"
D for diet, that is. Following a strict diet naturally lends itself to giving in to all or nothing thinking: You're either "on your diet" or you've "blown your diet" and if you've done the latter ... well, you might as well quit altogether and eat whatever you want, right? That kind of "black and white" thinking can make your weight-loss efforts much more difficult and may even prevent you from losing weight at all.

Few of us can stick to a diet plan that restricts entire food groups or relies on one type of food -- such as freeze-dried, pre-prepared meals -- as its mainstay. (Honestly, how long do you really think you will be able to eat those for each meal?) Believe me, I've been there: Go on a diet that requires you to eat foods you don't like and you will eventually dread every meal. Find the middle ground: Somewhere between following that overly-strict diet and eating everything you want, there is a point at which you can be both happy and healthy.

Being on a diet is a surefire way to fail. I need to view this as a lifestyle change. Find healthy foods that you like, and use those as the core of your eating plan.

Step Four: Forgive Yourself
So, you decided to follow that "give in" step last night and allow yourself a cookie. But before bed you enjoyed a few more. And then this morning ... you polished off the package for breakfast. Does that mean it’s time to go off the rails the rest of the day just because you blew it this morning? No way!

Not allowing yourself to make mistakes is the worst mistake you can make. Here's some food for thought: All or nothing thinking is a way to let yourself off the hook. Subconsciously you think: "Oh, now I've screwed up. Glad I don't have to bother anymore!" ... for some of us, quitting something just because we didn't do it perfectly is an easy escape route.

There's an old saying: "No matter how far you've gone down the wrong path, it's never too late to turn back." and that is true in every aspect of life. So don't think just because you made less-than-ideal choices today, you can't start over tomorrow. It sounds trite, but every day truly is a new beginning. You can't erase last night's binge, but you can aim for a much healthier today!

Guilty as charged. And realizing that it's a way to let myself off the hook is essential to stopping this way of thinking. It's a sneaky way of giving in to my cravings and pretending that I'm a failure. I do have the choice and the ability to make it, I need to keep my goal in mind.

Step 5: Celebrate Small Victories
Reward yourself for the small challenges you surmount. Acknowledging your achievements -- no matter how insignificant they seem -- with non-food rewards will help you stay motivated throughout your weight-loss journey. Yes, brown bagging a healthy lunch four days in a row instead of getting fast food is a victory. Doing an exercise video a just twice this week is a triumph if you didn't do it at all last week. Rewards don't have to cost a dime -- they can be as simple as allowing yourself time to read a chapter of a favorite author or enjoying a long bath.

Take it easy on yourself as you learn how to be a new, improved, healthier you. After all, you're only human ... a soon-to-be much lighter human!

This is the best part of all :)

Changes

Nearly two months have passed since my temp assignment at Vision Service Plan ended.  In that time, I haven't received a new temp assignment or found a job.  It's been an interesting time, and has given me the chance to stop and think about my career path and what I'd like to do.

I've done a lot of drifting with my career, basically taking whatever job came along.  I'm tired of that after doing it for nearly 20 years. I've gained some great experience with data entry, administrative assistant work, and have learned title examining. It's time to take control, though.

The unemployment rate in California is over 10%, and employers have their choice of employees.  I'm a good employee, but there is no demand for title examiners, I can't keep doing data entry, and my secretarial skills are over 10 years old.   As you can see, it's not going to be easy to find a permanent job.

Over the last year I've had plenty of time to think about this, and after my assignment at VSP ended, I gave my career future serious consideration.   I also filed for unemployment benefits because I wasn't sure I'd get a new assignment right away.  Good thing I did that, because I didn't :)

Working with the California EDD is a royal pain in the patoot.   You might as well give up calling them from your home phone, you won't get through.  I did some research on their website to find out about going to school and staying on unemployment, which led me to their flyer with information about California Training Benefits (CTB).  From reading that I learned that I needed to go to a Sacramento Works One Stop Career Center and see if I could qualify for WIA in order to take advantage of the CTB program (you can also qualify if you haven't worked for4 weeks and meet other criteria).

My adventure continued as I went to a one stop career center a few miles from where I live.  I met with a couple of career coaches who were very helpful and found out what I needed to do.  I had to attend some workshops at the career center, and then fill out a scholarship application.   One of the criteria was that I had to choose a course that was approved by WIA and then do research about the job outlook, pay rates, demand, etc.  I also had to interview an employer or employee in the job I was choosing.

Again, I was very fortunate.  It turns out one of my friends from church is not only in the career field, but is a Finance Director/Controller!   I didn't know his job title, and when he told me I said, "OOooohhhh, I got the big guy!"

I did a lot of research, and it culminated with the news that not only did my application get approved, but this course was also qualified under ARRA (The American Reinvestment and Recovery Act) and my tuition would be paid 100%!!!

So here I am, less than 2 weeks away from my orientation and the beginning of classes at the school of my choice, and ready for a new stage in my life, that of student!

I have a new laptop with the appropriate software, wireless internet connectivity, and the drive to get good grades and make the Dean's List.   Woohoo!!!

I am taking an accounting clerk course at a nearby business college, and will graduate on July 2,2010.

I am blessed :)

I'm Back!

And I'm ready for more blogging :)  Life has taken another change this last 2-3 weeks...I was working as a temp for Vision Service Plan (VSP) up to the 31st of July.  I'd been there for a year, and I knew the end of the assignment was coming.  It wasn't a surprise or a shock.  It had been a good year, and VSP is rightly named as one of the 100 best companies to work for in the United States.

After my temp assignment ended, I assumed that my agency would have another assignment for me rather quickly, but that hasn't materialized yet.  As a precaution, I applied for unemployment and found out last week that I'll be receiving a regular check.  That's a huge relief :)

I decided to take advantage of this opportunity and look into whether or not I qualify for taking classes while staying on unemployment, and am still waiting to find out.  If I do qualify, I plan to take a course in bookkeeping and office management to enhance my skills.  I have almost all the experience I need to be an office manager except for the bookkeeping skills, so this would be a good move for me.

Meanwhile, I've been in a waiting mode this last two weeks, and everything has been put on hold, including this blog.  It's a bad habit of mine, doing nothing while in waiting mode.  I need to stop that.

This blog will still be about my journey to a healthier life, but I'm going to expand the focus to include thrifty living and my experiences with that.  I'll be sharing great websites and resources, as well as my experiences.

Oh, I'll also be posting about our new kitten, The Mighty Diesel Thunderpurr.  I think you'll like him :)



Happy Monday!

ZZzzzzzzzzz.......

Sleep that knits up the ravell'd sleeve of care,
The death of each day's life, sore labour's bath,
Balm of hurt minds, great nature's second course,
Chief nourisher in life's feast...
~ Shakespeare, Macbeth, Act II, Scene II

And if tonight my soul may find her peace
in sleep, and sink in good oblivion,
and in the morning wake like a new-opened flower
then I have been dipped again in God, and new-created.
~ D.H. Lawrence

O bed! O bed! delicious bed!
That heaven upon earth to the weary head.
~ Thomas Hood, Miss Kilmansegg - Her Dream

The best bridge between despair and hope is a good night's sleep.
~ E. Joseph Cossman

Even thus last night, and two nights more I lay,
And could not win thee, Sleep, by any stealth:
So do not let me wear to-night away.
Without thee what is all the morning's wealth?
Come, blessed barrier between day and day,
Dear mother of fresh thoughts and joyous health!
~ William Wordsworth, "To Sleep"

Finish each day before you begin the next, and interpose a solid wall of sleep between the two. This you cannot do without temperance. ~ ~ Ralph Waldo Emerson

"Come, cuddle your head on my shoulder, dear, your head like the golden-rod, and we will go sailing away from here to the beautiful land of Nod."
~ Ella Wheeler Wilcox

Sleep. That most wonderful time of the day when you get to lie down on your bed, snuggle up with your pillow and blankets, cozy up to your spouse and cuddle with your cat....it's wonderful :)

But did you know that a good night's sleep also helps with weight loss?

Check out this article:

Lose Weight With a Good Night's Sleep?
Sleepers Getting Less Than 6 Hours of Sleep a Night Tended to Be Heavier Than Longer Sleepers in Study
By Caroline Wilbert
Reviewed by Louise Chang, MD

If you are trying to lose weight, a good night’s sleep might help.

A new study found a link between sleep and weight. Study participants who were so-called short sleepers (meaning they got less than six hours per night) tended to have on average a higher body mass index, or BMI, than long sleepers.

The small study, presented at the American Thoracic Society’s International Conference in San Diego, was conducted with 14 nurses at Walter Reed Army Medical Center. Nurses received counseling on nutrition, exercise, stress management, and sleep improvement through the program.

The participants wore armbands that measured total activity, body temperature, body position, and other indicators of rest and activity.

The average BMI for short sleepers was 28.3. That compares to an average BMI of 24.5 for long sleepers. The BMI range for normal weight is considered to be 18.5-24.9 and for overweight 25.0-29.9. BMI is calculated from a person's weight and height and is an indicator of body fat.

Surprisingly, the overweight participants were significantly more active than their normal-weight peers. The overweight participants took an average of 13,896 steps per day, compared to 11,292 for normal-weight participants. The overweight participants also burned nearly 1,000 more calories per day on average than their normal-weight peers.

“We found so many interesting links in our data,” lead researcher Arn Eliasson, MD, says in a written statement. “Primarily, we want to know what is driving the weight differences, and why sleep and weight appear to be connected."

There are several possible reasons, Eliasson says. Lack of sleep may disrupt natural hormonal balances, triggering overeating. Stress could also be a factor -- contributing to less sleep and more eating in the same people.

He says that "higher perceived stress may erode sleep. Stress and being less rested may cause these individuals to be less organized than normal-weight individuals, meaning they would have to make more trips and take more steps to accomplish the same tasks. This might add to their stress and encourage other unhealthy behaviors, like stress eating."

Eliasson and colleagues are planning more studies to investigate the link between stress, sleep, and metabolism.

So make it a priority to get to bed a little earlier and get 7-8 hours of sleep a night. You'll not only feel refreshed, you'll also be healthier!

Salads! Yummy, Delicious Salads!

I love salads! Red and green leaf lettuce, Romaine, asparagus that's been lightly blanched, carrots, red, green, yellow and orange bell peppers, jicama, red onion, kidney and garbanzo beans, black olives, fresh peas and corn, lemon cucumber, basil and tomato feta cheese, pecans, avocado, all topped with a delicious vinaigrette...summer doesn't get much better than that :)

Salads are also a great option on those hot summer days. You don't have to turn on the oven and make the kitchen even hotter. Instead, just pull the ingredients out of the refrigerator and the cupboard, assemble everything, add a whole-grain roll on the side, serve this with your favorite drink, and voila! A refreshing dish that's good for you.

You can also bake or grill chicken ahead of time and have it ready to add to your salads. Just marinate the raw skinless and boneless chicken breasts with a low-fat Italian dressing or vinaigrette for a few hours, cook thoroughly, chop then place into a container and refrigerate. When you're preparing your salad, just pull this out and add it to the salad for a filling meal.

Be adventurous. If you're used to iceburg lettuce, try some of the other lettuces instead. Red and green leaf lettuces are particular favorites of mine. The ruffled edges of both and the dark red color of the red leaf lettuce add wonderful color and texture to a salad. Fresh spinach doesn't only add iron, it adds another layer of flavor. The bagged lettuces are another great option. It's usually easy to find a bag of spring greens. Adding those to your salad makes for a gorgeous visual treat. The different shades of green, the frilly edges, the unusual shapes...mmmmmmm....it's a feast for the eyes!

I also like to experiment with fresh herbs. Watercress is delicious on a salad, and if you like cilantro (I don't) try that. If you're making an Italian flavored salad, add some fresh basil. Let your imagination run wild!

Fresh and dried fruits can be a tasty addition. Fresh strawberries, grapes, peaches, oranges, or dried cranberries, raisins, dates...again, the possibilities are endless.

Experiment with some of the unusual store-bought salad dressings. Look in the health-food department of your favorite grocery store or be bold and daring and venture into a health-food store. You can also do a search on your favorite recipe website and make your own dressings. This is particularly handy if you need to have sugar-free dressings.

Here are a couple of delicious looking sugar free salad dressing recipes to get you started:

Strawberry Vinaigrette

Ingredients:
½ cup olive oil
½ cup sliced strawberries
1 teaspoon mustard
2 tablespoons red wine vinegar (balsamic is even better, but carb counts vary, so be careful)
Salt and pepper to taste
Sweetener to taste (depends on sweetness of strawberries; you might not need it)

Preparation:
Puree strawberries in a blender or food processor. Add vinegar, mustard, and seasonings. Blend, then add olive oil. Blend until creamy. Taste and adjust seasonings.
Makes 8 servings of about 2 tablespoons each.

Sweet and Sour Lime Dressing

Ingredients:
1 T lime juice (from a bottle is fine)
1 t water
2 T extra virgin olive oil
Seasonings to taste
Sweetener to taste

Preparation:
1. Put lime juice and water in bowl. Add sweetener to the tanginess level you want. (I like using liquid sucralose.)
2. Add salt and pepper. Or use a blend, like homemade seasoning salt. Whisk together to dissolve the salt.
3. Whisk in the olive oil.

Get even more daring and try edible flowers. You can find these at farmers' markets and at specialty gourmet grocery stores, or do some research online and grow your own.

We've always known that a healthy salad is good for you, but the latest research shows that salads are an essential part of a healthy life:

4 Healthy Reasons to Eat a Salad Today
Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits.
By Elaine Magee, MPH, RD
Reviewed by Louise Chang, MD

Have you had your salad today? Eating salad almost every day may be one of the most healthy eating habits you can adopt -- and one of the simplest, experts say.

Eating salads is a super-convenient way to work in a couple of servings of vegetables and/or fruit. Green salads are on the menu of almost every restaurant. You can even buy a side salad (with Romaine lettuce, carrots and tomatoes, available with fat-free or reduced-calorie salad dressing) for a buck at many fast food chains these days. And you can make a green salad at home in 5 minutes, armed with a bag of pre-washed salad greens, a few carrots or other veggies, and a bottle of light salad dressing.

Not only that, but salads are cool, crunchy, and fun to eat (lots of textures, colors, and flavors). Most people enjoy eating salads--even kids! You can customize them to include the fruits and vegetables that appeal to you the most, and whichever ones you have on hand.

Here are four health reasons to reach for a salad today:

1. Eat Salads for the Fiber
It's hard to believe that something we can't even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.

Not only that, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, eating more fiber can help you feel fuller, eat less, and ultimately lose weight.

2. Eat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes -- all popular salad ingredients. David Jacobs, PhD, professor of Public Health at the University of Minnesota, says in an email interview that there is plenty of evidence that nutrient-rich plant foods contribute to overall health.

If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

For years, researchers have noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck -- even those who smoke and drink heavily. Foods found to be particularly protective include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.

3. Eat Salads to Cut Calories and Increase Satisfaction
If losing weight is your goal, you may want to start your meals with a green salad. Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.

Rolls, lead researcher of the study, suggests that "bigger is better" as long as the salad is bigger in volume, not in calories - which means more veggies and less dressing and other fatty add-ons.

"We saw reductions in consumed calories when people ate salads that were 1 1/2 cups and 3 cups in volume but around 100 total calories," she says. The 3-cup, 100-calorie salad reduced the total calories consumed at the meal by about 55.

4. Eat Salads to Get Smart Fats
Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

A recent study from Ohio State University measured how well phytochemicals were absorbed by the body after people ate a salad of lettuce, carrot, and spinach, with or without 2 1/2 tablespoons of avocado. The avocado-eaters absorbed eight times more alpha-carotene and more than 13 times more beta-carotene (both of which are thought to help protect against cancer and heart disease) than the group eating salads without avocado.

If you dress your salad with a little olive oil, there may even be some additional years in it for you. Italian research on people aged 60 and older has suggested that a diet that includes plenty of olive oil and raw vegetables is linked to reduced mortality.

Sabotaging a Healthy Life

I got this article in my email today and thought it worth sharing.

It's so easy for me to make some of these mistakes. I think that right now I'm most guilty of gulping down extra calories - those sugar free chocolates do add up if I have more than 1 or 2 a day - and lots of meal-skipping on the weekends. Oh, I'm so guilty of that! I find it easier not to eat at all over the weekend. How crazy is that???

I have to seriously address my weekend eating habits. One of my solutions has been to buy an electric timer. After eating breakfast I set it for a 2 hour countdown, and when it goes off it's time for a snack. I set it for another 2 hour countdown, then it's lunchtime. I do that the rest of the day, making sure I'm eating appropriate meals and snacks.

I do somewhat object to calling these 'dieting' mistakes...I'm not on a diet, I'm choosing to change my lifestyle, so I'd rather look at these as ways to sabotage a healthy life.

How to Avoid Six Dieting Mistakes
By Jennifer R. Scott, About.com

Diet mistakes can keep you from getting to your goal weight. But you're not alone; many of us are guilty of one -- if not several -- of these dieting faux pas. Here is some simple advice on how to avoid six common diet mistakes.

Mistake: Gulping Down Extra Calories
Do you start each morning with a couple glasses of orange juice? How about a frothy coffee drink on the way to work? Was that you hitting the vending machine for a sports drink at the gym?
If this sounds familiar, take note: What you drink can be as important to weight loss as what you eat.

Some beverages provide as many -- if not more -- calories than a full plate of food. Liquid calories don't satisfy you like food does, and many beverages bring no nutrition benefit. Even if you were to drink 1,500 calories of beverages a day, you would still feel hungry and then overeat.

Solution: Cut Liquid Calories
Just say no to the followng: sugar-sweetened sodas and other sweetened canned and bottled drinks; flavored and sweetened coffee beverages, such as frappes, lattes and frozen coffee; sweetened tea (hot or iced); and smoothies.

While juice is healthier than all these choices, whole fruit is preferable to a glass of juice; it has fewer calories and more fiber and is more filling. Water and herbal tea (without adding sugar) are ideal replacements for high-calorie beverages.

Mistake: Depriving Yourself
So you've sworn to lose weight this time around. You rid your pantry of your favorite fattening foods. You sweep the fridge and all bad foods make their way to the trash can. You do okay for a few days. Then, one night, you lose it and eat everything left in the house that isn't a fruit or vegetable.

No matter how resolved we are to lose weight, we crave treats (especially sweet ones) we are accustomed to. You will eventually get the urge to indulge no matter how well those first few days go.

Solution: Giving in ... a Little
Swearing off foods you enjoy is a surefire way to set yourself up for failure. It's like a form of torture: Everyone else can eat the things you love while you can't even taste them. How's that going to help you stick to your diet? It won't. Allow yourself a special treat every now and then. Keep your portion sizes in check and you can still have your favorite foods in moderation.

Mistake: Believing Your Genes are to Blame
You take a look in the mirror and you see your mom. It's not her hair or even her eyes. It's your body. And there's nothing you can do about it. After all, it's hereditary.

The Solution: Get Real!
Genes do play a role in some cases of obesity. Often you will see family members who share the same body type. But for many of us, the most important factor in weight loss is calories in vs. calories out ... how many calories we eat and how much exercise we get. Even if family members are heavy, there are steps you can take so that you do not share their fate. Working out and strength-training will build muscle and give your metabolism a boost, both of which will help you head off the propensity for weight gain your genes might bring.

Mistake: Meal Skipping
It only stands to reason: If the key to losing weight is cutting calories then why not cut a bunch at once by skipping a meal? If you skip meals when you're trying to lose weight, you're doing yourself more harm than good. Meal-skipping can cause your metabolism to nosedive. That will set you up for sluggish calorie-burning all day long and ravenous hunger and overeating at night.

Solution: Don't Be a Skipper
Most meal-skippers forgo breakfast. It seems to be the easiest meal to do without. But in reality, breakfast may influence weight loss more than any other meal! If you aren't hungry first thing in the morning, have something small. Do you actually forget to eat in the a.m. hustle and bustle? Set an alarm to go off some time after you normally rise to remind you to stop, take a breath ... and eat.

Mistake: Giving in to a Food-Pusher
You've met her. She pushes doughnuts on unsuspecting office mates. She brings cupcakes for the bookgroup while only tasting the icing herself. She hands you the takeout menu when you've already told her you brought a brown bag. Who is she? She's a pusher! A food pusher, that is.

Solution: Put Yourself First
Whether office baked goods temptress or the well-meaning Mom who suggests seconds of her best dishes, some people just refuse to take "no" as an answer. They probably don't even realize they are making your weight loss efforts that much harder. Learn how to say no in a way that works. You may have to distance yourself from the "pusher" for the time being. Sometimes it's better for all parties concerned.

Mistake: Giving Up On Losing Weight Your Way
Sometimes, telling your friends and family you are on a diet can actually backfire. If they don't understand your diet or think they know a better way to lose weight, it can lead to unwelcome input or even arguments. You get to the point that you want to throw in the towel.

Solution: Keep it Under Wraps
Only you know what works for you. So keep doing what works for you. There's no rule that says you have to tell friends or family that you're trying to lose weight. Weight is a personal issue. It's your prerogative to keep it that way.

Why Isn't This Working???

I subscribe to Family Circle magazine. It's one of my favorites along with Better Homes and Gardens. I've never been into entertainment and gossip rags, I don't particularly care who's dating who, who's pregnant, who's cheating, what the latest scandal is, or anything else like that. Now, I will admit that an infrequent guilty pleasure is Weekly World News. Is that still being published? I enjoy the hilarious stories about aliens and the like, the writing is quite clever and is littered with puns.

But back to Family Circle...in the August edition I came across a very interesting article: "8 Reasons Your Diet Isn't Working". Here are some excerpts (Be sure to buy the magazine for the full article):

Reason 1:
You follow the plan that worked for your friend.
Forget about the latest fad diet. Even if your best friend swears she found the secret to weight loss, it might not work for you. Truth is, different methods work for different people.

"The trick to losing weight and keeping it off is finding a diet you like - that way you'll be able to stick with it," says Elizabeth Ward, M.D. author of "The Pocket Idiot's Guide to the New Food Pyramids".

Reason 2:
You eat a small breakfast.
When it comes to your morning meal, size matters - a lot. A recent study found that eating a substantial breakfast can help you lose some serious weight. Ninety-four women were put on a low-calorie diet. But half the women had a big breakfast (610 calories) and the other half a more modest (290 calories) morning meal. The surprising discovery: in just eight months the larger-breakfast group shed, on average, 40 pounds, while their smaller-breakfast counterparts dropped a mere 10 pounds.

Aim for roughly 500 calories. A breakfast made up of a whole-wheat bagel with a tablespoon of trans-fat free margarine, a scrambled egg and an 8-ounce glass of calcium-fortified O.J., or two slices of whole-wheat toast topped with 2 tablespoons of peanut butter and a sliced banana fit the bill. Not hungry in the A.M.? It's likely you're eating too much or too late at night. To get your appetite in sync, close your kitchen by 8 P.M.

Reason 3:
You're clueless about calorie counting.
Overeating during meals isn't the only way to pack on weight. Did you know that nibbling on just one extra slice of cheese a day translates to 10 extra pounds a year? Add on that one can of regular soda you treat yourself to every afternoon (just for a quick pick-me-up) and you're up another 15 pounds. Every bite and swallow counts, not just the ones you take when you're sitting down to a meal.

Get a grip on what you're really eating by keeping a food diary. "Food logs are perfect for people who are all-day snackers," says Sari Greaves, R.D., a spokesperson for the American Diabetic Association in New York City. "When you write down what you eat you become much more aware of what you put in your mouth, helping you identify problem areas in your diet." In fact, a 2008 study found that recording what you eat can double the amount of weight you lose.

Reason 4:
You skip meals.
"Many women go without breakfast or lunch because they have a special occasion later or overindulged the night before," says Ward. "Then by 3 P.M. all hell breaks loose." The proof: A USDA Economic Research Service report released earlier this year found that stretching the time between meals from four to five hours causes you to overeat. Waiting six hours makes matters even worse. When you finally do eat, you'll consume substantially more and also choose less healthy options.

"Try to go no more than four hours without having a little something to keep you satisfied," says Elizabeth Smythe, R.D., president of the New York State Dietetic Association. "That way you're not setting yourself up to overdo it at the next meal."

Reason 5:
You load up on superfoods.
Don't be duped. Even good-for-you items like nuts, avocados and dried fruit can undo your diet if you consume too much of them. "To lose weight you must eat fewer calories than you burn," says Greaves. "It's that simple. It's total calories - not the type of calories - that makes or breaks your weight loss efforts.

No matter how carefully you choose your foods, you still must practice portion control.

Reason 6:
You're cancelling out the benefit of your workouts.
Think that hour-long run entitles you to a couple extra slices of pizza? Not so fast. "So many of us rationalize, 'I just did all this exercises, and now I'm entitled to a little splurge,' but it doesn't work that way," says Smythe. The reason? We underestimate how many calories we eat yet overestimate the number we burn exercising. So if you think you've earned a snack after your workout, think again.

If you're genuinely hungry after the gym, by all means go ahead and grab something. The ideal foods for refueling combine protein and carbs, such as 8 ounces of low-fat yogurt with fruit, or 2 tablespoons hummus with 3 whole-grain crackers. "Reward yourself for exercise but not with food," suggests Smythe. Instead, after a certain number of workouts, schedule a manicure or movie marathon Saturday.

Reason 7:
You watch what you eat only Monday to Friday.
"During the week our lives are usually scheduled and organized and so is the way we eat," says Greaves. On Saturday and Sunday that structure goes out the window. And so do our diets, according to a 2008 study from Washington University School of Medicine in St. Louis. When researchers tracked dieters' eating habits, they found that people ate the most on Saturday and Sunday (at ate more fat on Saturday than any other day of the week), bringing their weight-loss efforts to a screeching halt.

Make a game plan that allows you to sensibly splurge. Before the weekend starts (say, Thursday night), think about what you'll be doing and where you'll be eating. Then plan where you want to spend your calories and where you want to save. That does not mean skipping some meals. Rather, cut here and there to leave some wiggle room for your favorite weekend indulgences.

Reason 8:
You don't plan for stress.
Even the best diet doesn't account for insane deadlines, fights with your husband or run-ins with your teen. Yet for many of us, eating is the way we unwind at the end of a hard day.

Go ahead and indulge. "The stress of trying to fight it is worse than just giving in," says Ward. Having a small treat like a mini candy bar, single serving container of pudding or low-fat ice cream bar right after dinner can keep you from spending the whole night fighting the urge to splurge. But that's only half the battle. You need other outlets for stress too. Make sure you get some exercise during the day or talk to a friend when you're frazzled - you'll burn off steam and be less likely to want to soothe yourself with snacks.

Criminey! I need to get back on track!!! Talk about a huge eye-opener!

All-or-Nothing Thinking

As I've gotten older, I've come to realize that I suffer from all-or-nothing thinking. A friend of mine once told me that I was a perfectionist, and I laughed until she explained that I was the type of perfectionist who completely gave up trying at all if I couldn't do it perfectly.

What a bondage! Perfection or nothing at all...and so I ended up doing nothing at all, seemingly giving up while anger and frustration seethed deep inside.

This thinking has affected every area of my life, keeping me from trying new things (if I can't do it right the first time, I wasn't going to do it at all), keeping me from being myself with people I didn't know well (hey, if they don't know who I really am, their rejection won't mean as much), keeping the house clean (it didn't stay clean, and I was easily overwhelmed so it was easier to ignore it than to fight what seemed to be a losing battle), and more obviously, this thinking kept me from living a healthy life.

All or nothing...I didn't give myself room to make mistakes, to recover from those mistakes and move on, learning from them. I buried my anger and disappointment in food and an attitude of "why bother?" It wouldn't make a difference anyway.

Over the past few years I've slowly been learning to let go of this and to take those risks and make mistakes. The truth is, I don't have to be perfect to be liked, and even to be loved. I simply need to do my best and give myself grace when I mess up.

Applying this truth to my physical health is giving me the room to live my life and the freedom to make those healthy choices.

I found this article on About.com's Weight Loss Channel. I found it to be extremely helpful and hope it's the same for you :)

5 Steps to Banish All-or-Nothing Thinking
Take the middle ground when it comes to losing weight.
By Jennifer R. Scott, About.com

When you want to lose a significant amount of weight, it's easy to fall into all-or-nothing thinking ...

You rationalize: 1. ) You have to follow a super-strict diet to succeed and/or 2.) If you fall off the wagon and eat junk for a day or two, you've blown it altogether.

This train of thought can be very detrimental to your weight loss efforts, but it's all too easy to fall into. So what's a "loser" to do?

Step One: Loosen Up
The first way to avoid all-or-nothing thinking is to shake the idea that you must follow an extremely restrictive diet to lose weight.

The fact is, most people who successfully maintain weight loss don't diet. They make healthy, permanent lifestyle changes, such as cutting back on calories, practicing portion control, and reigning in emotional eating.

Successful "losers" focus on weight management, not just weight loss.

Step Two: Give In... Just a Little
Severely limiting your food intake or completely cutting out your favorite foods sets you up to binge. Temptation becomes much less powerful when you can have just a taste of something "bad" now and again instead of telling yourself it's off limits for good.

This can be daunting at first. But you will become accustomed to satisfying your craving with a smaller amount of your trigger foods and you'll learn "when to say when".

Step Three: Stop Saying the "D Word"
We "go on" and "go off" diets after every holiday season; we say "I start my Monday." only to be off it by the weekend. Nobody says "I start my new way of life Monday." But that's exactly what we need to do. An effective diet isn't just for Christmas, it's for life.

To find a way-of-eating that works for the long haul, be leery of any plan that restricts entire food groups or that relies on one type of food (e.g. soup, pre-prepared entrees) as its mainstay.

We need variety not only for nutritional reasons, but also to satisfy ourselves. Believe me, because I've been there: Go on a diet that requires you to eat foods you don't like -- or completely omits your favorites -- and you will eventually dread every meal.

Step Four: Forgive Yourself
So ... you've decided to give Step Two a try and allow yourself your favorite treat, chocolate chip cookies. But you don't stop at a couple ... you eat half the package. Then, for breakfast tomorrow morning ... you polish off the other half.

Have you completely blown your diet again? Does that mean it’s time to give up altogether? Do you think, "Maybe I'm just not cut out for this." and go back to old eating habits?

Not allowing yourself to make mistakes is the worst mistake you can make. Seriously.

Here's some food for thought: All-or-nothing thinking is a way to let yourself off the hook. It's an escape route. ("Oh, now I've screwed up. Glad I don't have to bother anymore".).

There's an old saying that goes, "No matter how far along you are down the wrong path, it's never too late to turn back.". So don't think just because you made bad choices today, you can't start over tomorrow.

It sounds trite, but every day truly is a new beginning. You can't erase last night’s binge, but you can aim for a much healthier today!

Step 5: Celebrate Small Victories
Go ahead: Praise yourself for the small challenges you surmount; you won't give up so easily if you do.

Yes, choosing 2-percent over whole milk is a victory. Doing an exercise video on Friday is a triumph, even if it’s the first day you've exercised this week.

Take it easy on yourself as you're learning how to be a new, improved, healthier you. After all, you're only human... a soon-to-be-much-lighter human!

Introducing....

our new kitten, The Mighty Diesel Thunderpurr!   So named because his loud purr is remiscent of a diesel engine :)  We'll be calling him Diesel.

I don't have any photos handy, but here are a couple of videos:

I hope you enjoy his antics as much as we do :)

Moving Forward

It's been a difficult couple of weeks dealing with Riley being sick and then having him put to sleep. I put my focus on following South Beach, exercising and blogging aside so I could spend time with Riley and then give myself room to mourn his loss.

Friday evening I went to look at a kitten and ended up taking him home with me. He's an adorable little guy, still nameless as my husband and I debate different names, but we're getting closer :)

I still miss my Riley, but this kitten is helping to ease that loss and bring my focus onto the present. I know this might sound a bit extreme to some of you, but Riley was that one special pet so many people dream of having, my loyal and loving companion. I'd had him since he was 3 weeks old, and he bonded with me as his mom. He would sleep on my back at night, lay on the computer desk in front of me when I was online, come running when I called him, play fetch with me, sit at my feet and meow at me to pick him up and then let me carry him around the house as he observed everything from this new vantage point with a lively curiousity and intelligence. He would begin to purr the moment I touched him, and when I came home he would almost always come to greet me. Riley was sweet-natured, loving, playful, curious, intelligent, soft and cuddly, gentle, and so affectionate with me. He really was my baby cat, and a true gift of love from God.

My husband and I are having a time of it trying to come up with a name for the new kitten, but we'll find one eventually.

I began walking again last night after work, and will be continuing to walk on a daily basis at least 5 times a week. As soon as we get our living room uncluttered this weekend, I'm going to begin the core exercises outlined in "Never Say Diet" by Chantel Hobbs, using an exercise ball. I'll begin doing those 2-3 times a week for 20 minutes a day.

I haven't done too poorly with healthy eating choices, but I wasn't following my plan very closely. I allowed myself some less healthy choices here and there, and am actually quite pleased that as of today I'm at 233.2 lbs! That's great news, all things considered :)

I do have some recipe reviews which I'll be posting in a few days, as well as an article I've found about how pets contribute to our emotional and mental well-being. Yep, they're part of a healthy life as well!

A Sad Day

We had to have Riley put to sleep this morning.  He was unable to walk and seemed to be in pain.  I'm going to miss my little cat so much!

Beloved Riley
May 1999 - July 8, 2009
My gift of love from God

My husband purchased this memorial photo frame from the pet cemetery where we had Riley buried:

A Rainbow of Color

One of the joys of healthy eating is the wide variety of colorful and healthy foods. Nothing is more appealing than a plate filled with nutritious brown rice, colorful vegetables and a lean meat cooked in a light sauce, then covered with a light sprinkle of sesame seeds....mmmmmm!

A wide variety of colorful foods is essential for a healthy diet, and as this article shows, it's easy to do.

The Color Me Happy Diet
How can you make sure you're eating a balanced diet? Forget frantically calculating the relative benefits of bananas, tomatoes, spinach, and kale. Just think in technicolor. The compounds that give fruits and vegetables their color also have unique nutritional properties, so by eating a wide array of colors, you can maximize these benefits. A colorful diet protects your body against a multitude of ailments: cancer, heart disease, arthritis, and vision loss, among others. Here's a handy color-coded food guide:

Raging Red
Fruits with a red hue, such as tomatoes, guava, and papaya, contain lycopene, a reddish pigment and nutrient. Large studies indicate that this substance protects against a variety of cancers, including that of the prostate, stomach, and lung. As an antioxidant, lycopene protects cell structures and DNA against the nefarious effects of free radicals—small particles that damage healthy cells and allow tumor cells to develop. Indeed, one study in Nutrition and Cancer showed that lycopene was better than two other antioxidants—alpha and beta carotene—at stopping uterine, breast, and lung cancer cells from developing in test tubes.

Orange Crush
Carrots, mangoes, apricots, pumpkins, and sweet potatoes, are brimming with cryptoxanthin and beta-carotene—two substances that reduce the risk for a variety of mental and physical ailments. For example, cryptoxanthin protects against arthritis and cancer, while beta-carotene keeps the mind sharp. In a 2005 study from the Archives of Internal Medicine, cryptoxanthin protected individuals from developing rheumatoid arthritis, even as other antioxidants did not; other studies suggest it reduces risk for lung cancer. Beta-carotene, for its part, kept cognition and memory from declining in a group of doctors who took part in an 18-year study published in the Archives of Internal Medicine.

Green Giants
Spinach, salad, and other leafy vegetables protect the eyes and the heart, among other important body parts. Lutein and zeaxanthin, two nutrients found in these foods, keep us from going blind by reducing the risk of cataracts in old age. Even better are the effects that greens have on the heart. For every daily serving you eat, you reduce your risk for heart disease by 11 percent, found a study published in the Journal of the National Cancer Institute. Leafy greens also contain vitamins A and C, which help keep the body from creating oxidized cholesterol—the stuff that sticks in the arteries and clogs them.

Healthy Shade of Berry
The dark red-purple hues of berries, beets, and purple cabbages are derived from anthocyanins. These prevent tumor growth and may have anti-inflammatory properties that reduce pain from arthritis and protect against heart disease. Even in individuals undergoing cancer treatment, berries may be helpful—there is some evidence they aid in chemotherapy by diminishing cancer cells' ability to survive the onslaught of poison contained in anti-cancer drugs, noted Navindra Seeram, MD, in the Journal of Agricultural and Food Chemistry.

Full of Brown Beans
Although not technically fruits or vegetables, beans can play an important role in maintaining a healthy diet. Lentils, black beans, and chickpeas are an excellent source of folate, a B vitamin that helps to prevent damage to arteries by reducing homocysteine. Homocysteine, an amino acid, can cause harm to arteries and allow clots to form more easily, which in turn ups the risk for heart disease, heart attack, and stroke. By reducing blood levels of homocysteine, folate keeps blood vessels pristine.

and some excerpts from this article: Nature's Bounty: Color-Coding Your Menu:

The foods you eat every day—fruits and veggies, meats and meat substitutes, dairy products and bread—all contain vital nutrients that contribute to a healthy diet. But some—particularly, deeply colored fruits and veggies—are superstars. Not only are such foods rich in nutrients needed in specific amounts, they also contain phytochemicals and other functional ingredients for which no minimum amount has yet been established.

Your best bet is to think: color. The natural color of a food can be a reliable indicator of the vitamins, minerals, and other nutrients it supplies. For example, dark green veggies such as broccoli, spinach, and sugar snap peas are high in vitamin C. Red, yellow, and orange fruits and vegetables such as carrots, sweet peppers, and sweet potatoes are known for their high beta carotene, or vitamin A, content, but they can also be rich in vitamin C.

White fruits and veggies, like mushrooms, potatoes, and bananas, supply B vitamins and many minerals, while white dairy products—milk, yogurt,cheese—provide ample amounts of calcium (and are usually fortified with vitamin D).

Purplish-blue foods, like grapes and blueberries, are best known for their anticancer and heart-helping antioxidants. But like most other fruits and vegetables, they are also high in vitamin C and fiber.

Brown foods in the form of grains, nuts, and seeds supply vitamins E and B, which include folic acid. Brown and white foods like meat, fish, poultry, tofu, and legumes stand out as defining sources of protein and minerals like iron and zinc.

The more colors you toss into your shopping cart, the better chance you have of meeting all your nutritional needs. Choose a variety of superstars from every food group—mangoes and blueberries from the fruit group; spinach, broccoli, and potatoes from vegetables; oatmeal, wheat germ, and a multigrain roll from the grains; skim milk and yogurt from dairy; salmon and lentils from the protein group—all packed into a single day.