Regrouping and Exercising in Blazing Heat

From the potluck on last week, I didn't do so well and gained a few pounds back. I still suspect that some of that is water weight due to a large amount of salt, and also due to that time of the month (sorry to any guys who might be reading, but that does factor in).

Sometime last week I posted the portion list for phase 2 of South Beach, and I made food choices for this week based on that. One thing I realized is that I needed to up my vegetable quantities for lunch and dinner.

I'm solving that problem by having steamed vegetables for lunch with some sweet Italian chicken sausage and adding different seasoning blends.

Breakfast is some chicken and apple sausage mixed with scrambled eggs and a bit of queso fresco, sautéed squash (mostly from our garden), bell peppers and black beans.

I'm also going to make a really thick and chunky spaghetti sauce with ground turkey and lean ground beef, squash (also mostly from our garden), asparagus, bell peppers, fresh tomatoes from our garden, mushrooms and onions. It'll actually be less like a sauce with some vegetables mixed in and more like a vegetable dish with some sauce added. I'll add a little whole wheat pasta to that and bake it.

The weather here is getting really hot. We're supposed to top 100° again today. Bleah. I hate stinking hot weather. It’s even worse when you live in a house without air conditioning.

I’m still planning to walk this evening. Fortunately, McKinley Park has a lot of trees, so that keeps it from feeling so hot. I did find some tips on exercising in the heat that I wanted to share:

Hot-weather exercise: How to keep cool
Outdoor exercise can be challenging when the temperature soars. Stay safe during hot-weather exercise by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat.

By Mayo Clinic staff

In the excitement of a pickup basketball game or the relaxation of a friendly round of golf, you might not notice the temperature rising — but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.

How hot weather affects your body
Exercising in hot weather puts extra stress on your heart and lungs. Both the exercise itself and the air temperature increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. If the humidity is high, your body faces added stress because sweat doesn't readily evaporate from your skin — which only pushes your body temperature higher.

Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long. The result may be a heat-related illness, such as heat cramps, heat exhaustion or heatstroke.

To keep it cool during hot-weather exercise, keep these basic precautions in mind:

~ Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.

~ Drink plenty of fluids. Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

~ Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.

~ Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.

~ Wear sunscreen. A sunburn decreases your body's ability to cool itself.

~ Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

Know when to call it quits

During hot-weather exercise, be on the lookout for heat-related illness. Signs and symptoms may include:
~ Weakness
~ Headache
~ Dizziness
~ Muscle cramps
~ Nausea or vomiting
~ Rapid heartbeat

If you suspect a heat-related illness, stop exercising and get out of the heat. Drink water, and wet and fan your skin. If you don't feel better within 60 minutes, contact your doctor. If you develop a fever higher than 102 F (38.9 C) or become faint or confused, seek immediate medical help.

Regular physical activity is important — but don't let hot-weather workouts put your health at risk.

Why I Love Cats - Reason #153

see more Lolcats and funny pictures

Focus on Mini-Goals

The big picture of how much weight I need to lose can be overwhelming. It's much easier if I look at this 5lbs at a time. That I can do, and I can see the progress quickly, within a month or so.  It's like eating an elephant...how do you do it?  One bite at a time (by Hunter Nuttal):

It’s not just about big goals

Many people make a major mistake in being entirely focused on big goals. If your goal is to become a best-selling novelist, great. But that’s a really big goal. If you base too much of your life satisfaction on achieving it, you’ll be unhappy for a very long time (possibly your whole life).

Long term goals are great, because aiming high lets us strive to be the best we can be. But for every long term goal you have, you want to have many short and medium term goals. If being a best-selling novelist is your long term goal, what smaller goals can you come up with that you should achieve along the way? Maybe for now, you’d be happy to come up with an idea for a character you want to include in your first novel.

The beauty of small goals

When you have small goals like that, there are a couple of advantages. First, a small goal gives you something concrete to focus on. If you want to become a best-selling novelist, how will you make that happen? You can easily be overwhelmed by such a huge task. If you don’t know specifically what to do, you’re only going to get frustrated. As time goes by, you notice over and over that your goal still hasn’t been achieved, yet you’re not sure what to do about it. But it’s a lot easier to come up with an idea for a character. When you know exactly what to do, you’re much more likely to take inspired action.

Second, you enjoy the satisfaction of achieving a goal and enjoying the benefits. Even if it’s a small goal, you feel good for checking it off your to-do list (whether it’s on paper or just in your head). You also get to have something that brings a little satisfaction right now. When you have your idea for a character, that in itself means something, even though you have a long way to go to your ultimate goal.

Life is a journey, not a destination

Your life satisfaction will probably be a lot higher if you view your life as a series of many small milestones, instead of one huge milestone that you may or may not ever achieve. That’s not to say that you shouldn’t have big goals, only that you should also have smaller ones to focus on along the way.

If you want to lose 40 pounds, great. But don’t just focus on that one huge goal. If you do, then every time you get on the scale, you’re only going to notice that you haven’t achieved your goal yet, and so you continually reinforce failure in your mind.

So break it down into smaller goals. There are plenty of goals you can try to accomplish even before losing 1 pound. Maybe you want to read a book about weight loss, or find a support group, or learn a new healthy recipe. A series of small accomplishments will keep you on track and make you feel good about your life, whether or not you eventually go on to accomplish your ultimate goal. If you end up eating the whole elephant, that’s wonderful. But don’t forget to enjoy the bites along the way.

To explore this a little further, this article also emphasizes the importance of setting realistic weight loss goals:

Setting Realistic Weight Loss Goals
Realistic weight loss ambitions can help you stay on track—and reach your diet goals.
By Kathleen Doheny
WebMD Feature
Reviewed by Louise Chang, MD

Turns out, it's not the occasional piece of Death by Chocolate Cake that does in our weight loss efforts. It's the universal wish to lose a lot of weight ASAP and the expectation that we can simply diet it away easily.

Weight control experts call it the false-hope syndrome -- when dieters have unrealistic expectations about exactly how long it will take to shed excess pounds.

Unfortunately, research shows that unrealistic expectations boost the risk of dropping out of a weight loss program. And though at least one study has found that dieters may temporarily eat less if their expectations are too high, that undereating may be replaced by overeating at the very next temptation.

Overall, experts concur, unrealistic weight loss objectives are not productive, and can trigger failure. The best way to go: smaller, realistic goals, says Janet Polivy, PhD, a psychologist at the University of Toronto at Mississauga, Canada.

The question is: How do you set realistic weight loss goals?

5 Ways to Set Sensible Weight Loss Goals

When WebMD asked the experts for their tips on setting realistic weight loss goals, their recommendations came down to a few simple strategies. But before you put these to use, remember to talk your weight loss plans over with your doctor.

* Resolve to lose slowly.    "Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable," says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis.

So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.

* Do the math. "A realistic goal is losing 1 to 2 pounds a week to stay healthy," says Linde.  That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.

* Set short term goals. Reach for minimilestones. Instead of focusing on just losing 25 pounds, go for -- and celebrate -- that first 5-pound loss.

* Track your progress. Record your successes in a way that works for you. Take advantage of online programs, use a notebook, or keep a journal. Whatever keeps you on track.

* Think about long-term goals. "It's OK to think big, Linde says, "but it may mean starting small and working towards a big goal."

So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.

There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more.

And when you focus on the process of changing your habits --- not just on losing weight -- those new and healthier habits will be a big boost in helping you attain your weight loss goals.

Exercise - A Vital Part of a Healthy Life...In More Ways Than The Obvious

Last night I didn't go walking at McKinley Park with Amy because she'd had a root canal and didn't want to aggravate it. I stayed home, and when my husband got home from work I was in a funk.

Eating poorly at the potluck and the subsequent weight gain had me discouraged, and I had eaten about 50 cashews and a pumpkin oatmeal bar after getting home from work, so that wasn't helping me feel as if I was doing well. 

My husband is very pleased about my new habit of walking on a daily basis, and when I don't meet up with Amy he knows I'll walk around our neighborhood with him. He was expecting that last night, and I didn't want to go. He was very sweet and didn't say much, but did make a suggestion about walking by a house that's for sale which has been intriguing us.

I finally got ready and we left. It was a good walk. It helped me leave my despondent mood behind and got me out into the fresh air. I needed that walk, and I'm glad :)

Exercise is a vital ingredient in a healthy life, not only physically, but mentally AND spiritually.

The physical benefits of exercise include weight loss, better sleep, more energy and better health. The mental benefits include relaxation, less stress, improved memory, reduced anxiety and depression, and emotional well-being. The spiritual benefits include time to enjoy God's creation and communion with Him through prayer, talking to Him, even listening to a good sermon or some worship music on your MP3 player.

Here are some suggestions on how to make exercise a habit in your life:

10 Easy Ways to Make Exercise a Habit
Try these tricks to become one of the fitness faithful
By Leanna Skarnulis
WebMD Feature
Reviewed by Matthew Hoffman, MD

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once.

The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough -- and we throw in the towel.

Yet many people do manage to hang in there, and would no sooner skip their regular workout than their morning shower. What's their secret?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers might surprise you. The exercisers were not as concerned with powerful pecs and awesome abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:
~ Fitness
~ Feelings of well-being
~ Pep and energy
~ Enjoyment of the exercise
~ Making exercise a priority
~ Sleeping better
~ Feeling alert
~ Being relaxed
~ Weight management
~ Appearance

So, once you have your priorities in the right place, how can you become one of the fitness faithful?

WebMD has compiled 10 tips for making fitness a habit in your life. To create the list, we sought the help of Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her hit-and-miss exercise schedule into an almost-daily habit.

1. Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment.

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

She is six weeks into an exercise program, thanks in part to her husband's support. Roy Stevens, who works as a management consultant, has become her "in-house personal trainer." They work out together every morning, doing a combination of aerobics, strength training, Tae Bo, and stretching. If he's out of town, he gives her a wake-up call, and she takes the dog for a walk.

3. Make exercise a priority. "It has to be a non-negotiable," says Roy Stevens. He began exercising to manage his weight when he was in the Air Force band some 20 years ago. "We'd travel, and other guys would get off the bus and go eat wings and drink beer. I'd go running." He's maintained the exercise habit even during his years working 70 hours a week as a restaurant owner.

There's another advantage to making exercise non-negotiable. Friends and family members learn that it's part of your identity, and give up saying things like, "Why don't you take it easy today?"

4. Exercise first thing in the morning. With two preschool children, Wanda Stevens couldn't find time to work out except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to Pilates class after dinner. But all her excuses vanished once she started getting up before the kids so she could work out.

"I didn't think I was a morning person," she tells WebMD. "But it's working for me."

Experts agree that a morning schedule is best. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower, and you're energized for the day."

5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is to do it on your way home from work, Klein says.

"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."

6. Exercise even when you're "too tired." Chances are, you'll feel better after exercising.

"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."

If Wanda Stevens thinks she is too tired to get up and exercise, Roy shows her no sympathy. "She gets mad, but then she feels better afterwards," he says.

7. Log your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.

Some people make a game of it. You may have heard of runners calculating the miles it would take to run from their homes to Boston (home of the famous marathon), figuring how far they run in an average week and setting a target date for "arriving" in Boston.

8. Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted.

But there are a slew of other progress indicators, such as:
~ Getting a good night's sleep.
~ Thinking more clearly.
~ Having more energy.
~ Realizing your muscles aren't screaming after you've helped a friend move furniture.
~ Seeing your resting heart rate drop over time. ~ Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides, and blood sugars.

9. Walk -- with a pedometer (or a dog). "If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 minutes," says Klein.

Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.

"Better yet, walk the dog," Klein says. That's how she motivated her sister to exercise. "Twice a day she walks her dog, which is good for them both and provides companionship."

Wanda Stevens also enjoys walking her border collie and finds there's another benefit: "It relieves the guilt I felt over not giving her enough attention now that we have kids."

10. Reward yourself. Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.

I Am In Control

I am in control of my choices. If I eat too much, it was my choice. The food didn't make me do it, my cravings didn't make me do it, heck, that time of the month didn't make me do it. It was me. Completely, totally, solely me.

I ate off plan Wednesday, and I ate too much. It was the fault of the potlucks. Ok, it was me :P I was tempted, and I gave in. Not only did I have a potluck in the evening, but there was a potluck at work as well.

The food was good, and I realized while eating it that I was making poor choices, but I decided to indulge.

Beating up on myself is not an option...today is a day of re-evaluation of my eating plan and creating a better structure for myself. We'll see how this impacts me over the next few days; right now I think most of the gain is water retention from too much salt yesterday.

Did I lose the war? Nope, just a battle, and I can learn from that :) I WILL win this war, I have the determination, the courage, the will power and the ability.

I WILL DO THIS

Planning for Potlucks

I'm facing what's one of the most difficult things for me tonight....the dreaded potluck, full of yummy goodies. I don't want to overeat, but I do want to enjoy it and not feel deprived.

How am I going to do this? I've been thinking about some strategies and have come up with the following:

1. Eat something beforehand. Choose something that's filling so I'm not as hungry at the potluck. Dr. Laura recommends eating an apple

2. Take my time deciding what I'd like to eat. See what's available and prioritize what's most appealing to me.

3. Make mostly healthy choices.

4. For the less healthy choices, have a small amount and take my time eating those. Enjoy the flavors.

5. Instead of feeling deprived, think about the progress I've made and am continuing to make.

6. If healthy vegetables are available, load up on them.

7. Drink lots of water.

8. Focus on my friends and not the food. Don't make the food the center of the event, but instead enjoy my friends.

9. Don't restrict myself from enjoying the less healthy foods. A little indulgence once in awhile is actually healthy and helps me stay on track with my journey to a healthier life.

If I keep all of this in mind, I think I'll do just fine :)

Computer Password?

see more Lolcats and funny pictures

Cooking in the Good Old Summertime

I live in Sacramento, California in a house with no air conditioning and no insulation, so cooking during the summer isn't my favorite thing to do, especially on 95°+ degree days, and we have lots of those. The house is like an oven, oppressive and stifling. Thankfully we have a backyard where we can retreat on those evenings and enjoy the open air. We also have a small air conditioner in our bedroom and computer room, so those rooms are liveable.

Trying to come up with quick and easy meals without using the oven can be challenging, but this article from WebMD.com has some great ideas:

Some Assembly Required: No-Sweat Summer Meals
Tips and recipes to help you keep your cooking cool
By Elaine Magee, MPH
WebMD Weight Loss Clinic - Expert Column

The last thing you want to do at the end of a hot summer day is stand in front of the stove, stirring something, or fire up your big oven. It's summer, for Heaven's sake! There are other things we'd rather be doing. There are movies to see and swimming pools to dive into. And the higher the mercury climbs, the less energy we seem to have for preparing dinner.

Sounds like a job for (drum roll, please) ... convenience foods! But many convenience products add a heap of calories, fat grams, and sodium to your daily nutritional totals. Besides, to many of us, these products just don't taste as good as freshly prepared meals.

What's the answer? I like to call it "some assembly required" -- not so much cooking as putting together a meal, using some of the better-for-you convenience products. We're still whipping up a "made-fresh" meal, but without spending too much time in the kitchen.

None of the following tips or recipes calls for using the big oven, though some involve the toaster oven or microwave. Both appliances are great for summer because they let us cook without heating up the whole kitchen.

10 Tips for No-Sweat Summer Meals

1. Frozen pesto is one of my all-time favorite convenience products (I like Armanino Pesto, from the freezer section. It's made with canola oil, which is high in healthy omega-3 fatty acids and monounsaturated fat, and has a bit less fat than other brands). Use it as a dressing for hot or cold pasta, a spread for gourmet sandwiches, or a sauce for fish (see recipe below). Just keep your serving to about a tablespoon, because each tablespoon has 47 calories and 4.5 grams of fat.

2. Using the outdoor barbecue keeps the kitchen cool, and all you need is a piece of meat or fish (or some vegetables) and a good sauce or marinade. Any bottled, reduced-fat vinaigrette can serve as a quick marinade. Keep in mind that meats and poultry should marinate for at least two hours while fish and veggies only need one hour.

3. The sandwich, the epitome of easy-assembly food, makes a great summer dinner entrée. Think beyond peanut butter and jelly and try some new sandwich ideas! Choose whole-grain breads and reduced-fat fillers and spreads whenever possible. Double up on the lettuce and tomato to boost the nutritional value and fiber.

4. Prewashed salads in a bag are great, especially when they go on sale. Just cut (the bag), dump (it in the bowl), and drizzle (the dressing). I like to spruce them up by tossing in canned beans (kidney, black, edamame, or garbanzo, rinsed and drained); more veggies; cubed or shredded reduced-fat cheese; and cooked, shredded lean beef or pork, skinless chicken breast filets, or shellfish; fruit; toasted nuts; and/or fresh herbs.

5. Preboil or grill a few ingredients in the morning or the night before, and they'll be chilled and ready to assemble into a cool dinner dish when you get home from work. For example, boil pasta in the morning, let it chill all day in the fridge, and a pasta salad can be yours in just a few more minutes. Toss in some light bottled salad dressing or a couple tablespoons of olive oil and whatever other ingredients you desire (chopped tomato, lightly cooked vegetables, cubed reduced-fat cheese, sliced lite salami, drained olives, etc.) Use whole-grain pasta or a whole-wheat pasta blend, and you'll get more fiber and phytochemicals, too.

6. Dash to the supermarket deli for a whole rotisserie chicken or some sliced roasted turkey. Suddenly, you have your featured ingredient for salads and sandwiches (either meat) or quesadillas and enchiladas (the chicken). The turkey is ready to go, and it only takes five minutes to remove the chicken's skin and shred or cube the breast and thigh meat.

7. It's a wrap! Start with a soft tortilla (choose higher-fiber, no-trans fat tortillas when possible) and lightly coat the top with light cream cheese, Dijon mustard, sun-dried tomato pesto or green pesto, or light mayonnaise. Layer on lean sandwich meats, vegetables, and sliced or shredded reduced-fat cheese, roll, and you've got dinner wrapped up.

8. Make quesadillas for dinner, and you'll only need your stove for a few minutes. Experiment with filling ingredients and garnishes. Try some of these options:

~ Roasted chicken
~ Cooked shrimp
~ Mango or roasted garlic salsa
~ Reduced-fat cheese
~ Roasted vegetables
~ Beans (try fat-free refried beans)
~ Avocado strips
~ Jalapeno jelly

9. Microwave nachos make a fun and light dinner, if you use reduced-fat or low-fat tortilla chips and top them with beans, extra-lean meats, reduced-fat cheese, and chopped tomatoes and other assorted vegetables. Prepare your plate of nachos, then microwave on high for a couple of minutes. Dab a dollop of salsa or fat-free sour cream on top.

10. Toast up a mini pizza. Spread bottled pizza or marinara sauce on pita bread, flatbread, tortilla, or a bagel cut in half (the more fiber your "crust" contains, the better). Top with shredded, reduced-fat cheese and any vegetable or lower-fat meat. Pop into the toaster oven, and cook at 400 degrees until the cheese melts.

'Some Assembly Required' Recipes

Insalata Caprese (Pasta Salad)
If you boil the pasta in the morning, drain, and let chill in the refrigerator, all you have to do is toss the ingredients together and dinner is served!

4 cups cooked whole-grain pasta blend, cooled
2 cups ripe cherry or grape tomatoes cut in half
8 ounces fresh mozzarella cheese, cut into 1/2-inch cubes
1/3 cup lightly packed fresh basil leaves, cut or torn into bite-size pieces
2 tablespoons olive oil
Salt to taste
Ground black pepper to taste
16 slices reduced-fat salami, quartered (optional)

~ Place all the ingredients in a medium serving bowl and toss to blend well.
~ Cover and chill in refrigerator until ready to serve.

Yield: 4 servings
Per serving: 360 calories, 19 grams protein, 42 grams carbohydrate, 14 grams fat (5.5 grams saturated fat, 7.1 grams monounsaturated fat, 1.2 grams polyunsaturated fat), 24 milligrams cholesterol, 6 grams fiber, 195 milligrams sodium. Calories from fat: 35%.

Toaster-Oven Pesto Salmon
1 1/4 pound salmon filet, cut into 4 pieces
1 lemon, halved
2 tablespoons white wine (or substitute non-alcoholic beer)
2 tablespoons pesto (I like Armanino Farms frozen pesto), thawed
2 tablespoons toasted pine nuts (optional)

~ Cover the toaster oven pan with foil, and then coat the foil with canola cooking spray. Place salmon filets, skin-side down, on the foil-lined pan.
~ Squeeze one of the lemon halves over the salmon, then drizzle the white wine over it. Let it marinate for 15 minutes while you preheat the toaster oven's broiler.
~ Spread 1/2 tablespoon of the pesto over each serving of salmon. Broil until fish flakes and flesh is opaque and light pink (about eight-10 minutes per inch of thickness, depending on your toaster oven; cooking time was about 15 minutes total with my toaster oven). The pesto will form a nicely browned crust.
~ Cut the remaining lemon in thin slices. Garnish each salmon piece with toasted pine nuts (if desired) and a couple of lemon slices.

Yield: 4 servings
Per serving: 230 calories, 29 grams protein, 2 grams carbohydrate, 11 grams fat (1.8 grams saturated fat, 3 grams monounsaturated fat, 3.6 grams polyunsaturated fat), 79 milligrams cholesterol, 0.2 grams fiber, 111 milligrams sodium. Calories from fat: 46%.

California Roll Wrap
If the popular California Roll type of sushi were a sandwich, this is what it would be. I used fresh crab meat because it was on sale, but use imitation crab if you prefer.

3 tablespoons light cream cheese
3 tablespoons fat-free sour cream
4 green onions (the white and part of the green), chopped (about 1/4 cup)
1/2 pound fresh crabmeat (free of bones)
Pepper to taste
6 whole-wheat 8-inch tortillas (or the tortilla of your choice)
1 cucumber, thinly sliced
1 tablespoon wasabi powder, combined with 1 tablespoon cold water
1 large avocado, quartered, pitted and sliced

~ Add cream cheese, sour cream, green onions, and crab to food processor and pulse until well blended (about five seconds). Add pepper to taste.
~ Soften the tortillas by wrapping in a slightly damp cloth and microwaving on HIGH for about a minute.
~ Spread one-sixth of the crab mixture on each tortilla. Then top each with about 12 thin slices of cucumber. Spread a small line of the wasabi mixture down the center of each tortilla (use more or less depending on your taste). Top the wasabi with the avocado slices.
~ Fold one end of each tortilla up toward the center, then continue to roll until you have a wrap (with the avocado in the center of each wrap).

Yield: 6 wraps
Per wrap: 200 calories, 13 grams protein, 26 grams carbohydrate, 7.5 grams fat (1.8 grams saturated fat, 3.4 grams monounsaturated fat, 1.2 grams polyunsaturated fat), 42 milligrams cholesterol, 4 grams fiber. Calories from fat: 30%.

Recipe Reviews

Flank Steak Fajitas

This is easy, and the marinade is fantastic. I wasn't able to find a flank steak so I bought another cut of beef which worked just as well.

Flank Steak Fajitas
Easy to make: yes
Rating: *****

Marinade
1/3 cup canola oil
3 1/2 tbsp soy sauce
2 1/2 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tbsp Worcestershire sauce
2 tsp Dijon mustard
2 cloves garlic, minced
1/4 teaspoon ground black pepper
1 pound flank steak

Place flank steak in a freezer bag and dump marinade in and let it sit for about 5 - 6 hours. (I let it marinate for about 30 hours because of my schedule, it was great. I recommend marinating it for 24 hours.)

When steaks are almost ready, prepare the following:

1 onion, sliced thin
Bell peppers (as many as you'd like), sliced thin (I used red, yellow, orange and green to make this a very colorful dish)

Next, heat a cast iron skillet to medium high. Add 1-2 tablespoons of olive oil. Reserve 1 tsp of marinade and mix with 1 tbsp of water. Place steak in the pan, sear on both sides (about 5 minutes each) then cook of medium low heat until desired doneness is reached.

Let the steaks rest for a few minutes, then slice against the grain (however thin you want the meat to be) Stir-fry the veggies in the skillet until onions get a little burnt, add the reserved marinade-water combo, then add sliced steak and stir-fry for another minute.

Serve with whole wheat tortillas, guacamole, salsa, Queso Fresco cheese, shredded lettuce or any other favorite fajita toppings.

Lazy Cabbage Roll Casserole
I don't know what happened, but this was nasty. Greasy and slimy and an ugly color. Don't make it. I think the crockpot isn't the ideal way to cook this. There are other better lazy cabbage roll recipes out there, I have one stashed away somewhere.
Easy to make: Pretty easy
Rating: *

Lazy Cabbage Roll Casserole
1 lb ground turkey
1 chopped onion
1 chopped green pepper
1 Tbsp. Worcestershire sauce
1 tsp. thyme
1 tsp. garlic powder
1 tsp. salt
11 – 19 oz. can of tomatoes, crushed
3 c. coarsely shredded cabbage (I slice it crosswise in scant
1 inch slices)
6 Tbsp. uncooked brown rice (Phase II or III only)
Grated parmesan cheese (optional)

In a frying pan, brown meat, stirring to break up. add chopped onion, cook till golden, drain well. Add bell pepper, Worcestershire sauce, thyme, garlic powder and salt, and stir in crushed tomatoes & uncooked brown rice. Heat until bubbling.

Scatter shredded cabbage loosely in slow cooker, pour meat mixture over top.

Cook on low 8-9 hours, or high 5-6 hours.

Top with grated parmesan cheese just before serving if desired.

Asparagus-Apple Salad with Feta Cheese Vinaigrette
This is very yummy, a beautiful salad. I used green and purple asparagus. When cooking purple asparagus, be sure to only boil it for 1 minute as it begins to lose the purple color when it's cooked too long.
Easy to make: Yes :)
Rating: ****

Asparagus-Apple Salad with Feta Cheese Vinaigrette
1/4 cup (1 ounce) crumbled feta cheese
2 tablespoons chopped fresh parsley
2 tablespoons apple cider vinegar
1 tablespoon water
1 teaspoon splenda
2 teaspoons Dijon mustard
1 teaspoon extravirgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups (2-inch) diagonally cut asparagus
4 cups torn butter lettuce
2 cups thinly sliced Gala apple

Combine first 9 ingredients, stirring with a whisk.

Cook asparagus in boiling water 1 minute. Drain and rinse under cold running water; drain. Combine the asparagus, lettuce, and apple in a large bowl. Drizzle with vinaigrette; toss gently to coat.

Scales and Weight

I have a new scale. It's much more accurate than my old spring-dial scale. I actually weigh about 2 lbs more than the old scale indicated. I'm going to just begin recording the new weight and not make any adjustments for the change, so this week I'm up 1.4 lbs to 236.4. If I use the old scale, It has me at 234, but I'm not going to use the old scale any longer as it gives me different readings each time I step on it.

Since it looks like I didn't lose much weight this last week, I need to evaluate what I'm eating against the following guidelines for phase 2 of South Beach:

BREAKFAST
Protein: Quantity is not limited. (it may be unlimited, but I plan to stick with 1 serving, which is about the size of a deck of cards)
Vegetables: Minimum 1/2 cup.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

To sum it up:

Protein: Quantity is not limited, but I want to stay with 3-4 servings a day
Vegetables: 5 cups a day
Fruit: 1 fruit serving
Starch: 1 starch serving
Milk/Dairy: 2 cups allowed daily
Fat: 3 Tbsp
Snacks/Dessert: a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

I am definitely falling short on the vegetables, I need to add more to my menu for the day.

Twittering

I've begun to Twitter, and have added it to the sidebar of my blog. I have a pretty ordinary life, but if you want to see what's going on throughout my day, now you can :)

Is This Too Much?

One of the many reasons I believe I've gained weight is that I have no idea what constitutes a healthy portion size. My husband has commented in the past that I'm putting too much food on his plate, and has also mentioned that I'm eating too much at one meal. Basically (and sadly), I blew him off. Most of what I served was healthy, what was the big deal?

Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.

~ WebMD.com

I suspect I was underestimating it by a larger amount as well as eating past the point of being full. Frankly, I was being a gluttonous pig :( I'm not proud of that, but it helps me to face the reality. I could ponder on the reasons I was doing that, but doing so won't change a thing. I need to take action, not indulge in months of staring at my bellybutton and not making any changes until I know why I'm doing this.

Taking action includes doing research online and sharing my discoveries here in my blog, not only to get this ingrained in my brain, but to share it with others who may be where I've been and hope they find it helpful.

Even if a food is healthy, too much of it at one meal can still result in a weight gain. Learning about correct portion sizes is essential in living a healthy life.

So what is a correct portion size? Do I have to remember a bunch of numbers and try to do math everytime I have a meal or a snack? That's a LOT of work! Help!

MealsMatter.org comes to the rescue :)

If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.

Woman's fist or baseball - a serving of vegetables or fruit is about the size of your fist

A rounded handful - about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels

Deck of cards - a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop

Golf ball or large egg - one quarter cup of dried fruit or nuts

Tennis ball - about one half cup of ice cream

Computer mouse - about the size of a small baked potato

Compact disc - about the size of one serving of pancake or small waffle

Thumb tip - about one teaspoon of peanut butter

Six dice - a serving of cheese

Check book - a serving of fish (approximately 3 oz.)

Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!

That's pretty easy to remember, especially for those of us who do better with visuals than with math.

WebMD.com has some more useful information:

Other ways of developing and maintaining proper portion control include:

At home
~ Use smaller dishes at meals.
~ Serve food in the appropriate portion amounts and don't go back for seconds.
~ Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
~ Never eat out of the bag or carton.
~Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.

At restaurants
~ Ask for half or smaller portions.
~ Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.
~ If you have dessert, share.

At the supermarket
~ Beware of "mini-snacks" -- tiny crackers, cookies, and pretzels. ~ Most people end up eating more than they realize, and the calories add up.
~ Choose foods packaged in individual serving sizes.
~ If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.

Finally to get an idea of what a serving looks like on a plate, as well as the comparisons mentioned above (and more), check out this portion plate size guide at WebMD.com

This page has some helpful downloads you can print and carry when you go shopping or are meal-planning.

I also discovered another neat site - The Portion Plate. I may be purchasing that plate to help me as I'm learning.

I need to begin implementing this. I'm following the South Beach diet and am eating lean meats, lots of vegetables, some fruits, nuts and whole grains. I've cut out white flour and refined sugar. I'm doing well but I think I'm eating too much of some things and not enough of others.

That means I need to learn about serving amounts as well as sizes.

Recommended servings a day:

Bread, cereal, rice and pasta - 6-11 servings a day
Fruit - 2-4 servings a day
Vegetables - 3-5 servings a day
Meat, poultry, fish, dry beans, eggs and nuts - 2-3 servings a day
Milk, yogurt, cheese - 2-3 servings a day
Fats, oils, and sweets -sparingly

What's On My Mind

I haven't gone walking the last two days due to my schedule. Every other Tuesday I visit an independent living center to sell Avon to the residents, and this was that week. Usually I'm too busy in between getting home from work and leaving for the center to fit a walk in, and I'm there for at least an hour, so by the time I get home it's too late to walk. It's almost dark and the neighborhood I live in doesn't have many street lights. It's also an older neighborhood with uneven sidewalks.

 

Last night I could have walked, but didn't. I usually meet my friend Amy at McKinley Park to walk, but last night she had a dentist appointment so I didn't want to use the gas to drive out there when I could walk in my neighborhood. The thing is, I didn't walk. I knew I should, but I wasn't motivated enough.

 

Tonight will be different. I'm meeting Amy (and anyone else who shows up) and will be walking around the park 3 times. I'm really looking forward to that.

 

What's really neat is that now that I've been exercising regularly my body is craving the activity. If I don't get out and walk I feel like a racehorse that's being restrained. Not that I'm as fast or as sleek or as athletic as a racehorse, I'm more like a Shetland pony, (a cute one!) but that description fits the feeling best :)

 

 

I stopped at Trader Joe's last night...I love, love, love that store! If we ever move someplace where there's no TJ's, I'm going to be majorly bummed. MAJORLY. I bought some dry roasted unsalted almonds and some lightly salted cashews (bless you! The word 'cashew' sounds like a sneeze to me :P ) that were packaged in single serving bags. It makes it easy for me to take just one to work each day and not overeat.

I also bought a package of dutch goat cheese in slices. I so love cheese. I'm a cheese fanatic. I'll browse the cheeses at TJs for nearly 10 minutes sometimes trying to decide which variety to buy.

 

Cheese is one thing I don't skimp on, and I rarely buy low-fat cheeses. I just make sure to eat a smaller amount. I know this means I won't lose weight as quickly but it's a small amount and I don't think it's going to affect the weight loss too much. If it does, that's a sacrifice I'm willing to make at this time.

 

A favorite snack of mine is steamed string beans. I bought a package of green and yellow string beans at TJs, microwaved them in the bag and am now enjoying them as a snack along with a Baby Bel cheddar round and some of the lightly salted cashews.

 

What I'm drinking at home right now is an iced tea blend of green tea and passion fruit tropical tea. It's refreshing and naturally sweet with just enough passion fruit flavor. It's not overwhelming, I can still taste the tea. I don't like teas with strong fruit flavor, so I usually avoid them. I especially avoid raspberry teas because I don't like raspberries. However, the first time I was at Panda Express I ordered an iced tea and didn't know it was flavored.

 

When I tasted it I fell in love, and ever since I've made my own at home. It took some time to find passion fruit flavored tea, but I did it. I make it in a 1 gallon jug of water, adding 3 green tea bags and one pitcher-sized passion fruit tea bag. It's great for summer.

 

 

 

 

 

 

 

Thinking About Food

One of the things I've been thinking about lately is that in order to make healthy choices you have to change the way you think about food.

My old way of thinking about food was basically to eat whatever appealed to me at the time, not considering calories, the health value, how much fat it contained or anything like that. I know how to make healthy choices, but I totally ignored that in favor of my appetite.

The result of that thinking has been a weight gain throughout my adult years, resulting in a high weight of 290 or so pounds.

Over the years since that time I've been retraining my way of thinking about food. Overall I've done well, although at times I've backslidden into old habits.

It's not that you need to completely eliminate the less healthy foods, you can have them, but in moderation. However, the majority of your diet should be healthy foods...whole grains, fresh fruits and vegetables, lean meats, healthy oils.

There are some food that should be almost, if not completely eliminated. This would include most fast food, processed foods, fried foods, candy, and the like. Doritos taste yummy (trust me, I love them) but they offer no real nutritional value, and a steady diet of McDonalds, Doritos, Snickers, Coke, ice cream and Burger King offers little in the way of health and too much in the way of fat and empty calories.

It's important to get hold of that concept, and to learn to view healthy foods as the more desirable. In a previous post about the importance of enjoyment, I mentioned that it's vital to learn to enjoy healthy food. Sometimes that's not easy. In the past few days I've had cravings for pizza and fried chicken. It's not that I can't have those ever again, it's that right now if I did have some I'd likely have too much, and I'd lose some of the progress I've been making.

Sometimes a craving strikes and won't go away. What I do is wait and see if it goes away by distracting myself with an activity...not food. If the craving vanishes, I didn't eat other stuff to try and fill that craving. Sometimes the craving just won't go away. Satisfy it by having a small portion of what you're craving. If it's fast food, go through the drive through and get a small burger and a salad, no fries, no soda.

You really do have to retrain your brain and your taste buds. Experiment with new seasoning blends and fresh herbs. Find healthy recipes and try them out.

If white bread is your thing (or that fake wheat bread), be bold and try a sprouted whole grain bread. Replace your normal pasta with whole grain pasta, and use brown rice instead of white rice.

Add fresh vegetables to your diet. Explore vegetarian recipe websites for new and interesting ways to prepare vegetables.

Look at this new way of eating as an adventure, something new and exciting with fantastic side benefits of better health and feeling great.

And do set aside a meal or two here and there (not regularly, just occasionally) to enjoy an old favorite. I've already decided that I will be going to The Squeeze Inn once a quarter to have my favorite Squeeze with cheese (pictured at the top of this post) and an order of fries.

Bleah! Too Much Salt!

Yesterday I didn't do as well with my eating as I'd planned. The beans I had for lunch had way too much salt, and last night I ate a whole rotisserie cooked chicken breast (no skin). I didn't have enough vegetables or water. This morning I weighed 2lbs higher than yesterday. I'm hoping most of that was water weight.

I have a couple of choices...I can beat myself up and then give up with making healthy choices, because I screwed up and what difference does it make anyway? I might as well eat what I want since I can't do this long-term.

Orrrrr....I can look at yesterday as a small stumble on this journey. I didn't fall, I didn't overeat, I didn't mess everything up. I can regroup and plan for days like yesterday.

So, what am I doing? Today's food isn't as salty, and I'll be sure to have lots of vegetables and drink lots of iced tea. (I don't make a strong iced tea. 3 teabags to 1 gallon of water makes for a very light and delicate drink with very little caffeine).

Keeping the journey in mind!

The Best Brussels Sprout Recipe Ever!

This really is one of the best recipes for Brussels Sprouts ever!

Pan Roasted Balsamic Glazed Brussels Sprouts

2 cups Brussels sprouts, steamed, then cut in half lengthwise
3 tablespoons olive oil
1/4 cup balsamic vinegar
Salt and pepper to taste

Preheat the oven to 400°F.  While the oven is heating, steam the uncut Brussels sprouts in a steamer bag (like Ziploc's Zip and Steam bags) for 3 minutes, then let cool for 10 minutes.  Slice in half lengthwise.

Slowly heat the olive oil in a cast iron skillet, then add the sprouts, cut-side down.   Don't move them, let them brown and develop a crust.

Transfer the cast iron skillet to the oven and roast for 4 minutes.

Remove from the oven.  Using tongs, turn each sprout over carefully, then add the balsamic vinegar to deglaze the pan, gently shaking and tossing the skillet until there is no excess vinegar in the pan.

Season to taste with salt and pepper, and serve immediately.

What Does It Take to Lose Weight?

What does it take to lose weight? I've tried many times before and have failed miserably. I've envied those who have lost weight and kept it off. How did they do that??? Why can't I do it?

Losing weight and getting healthy begins and ends in the mind. This article on About.com explains (I've bolded and underlined parts I want to emphasize and have also added some notes in red):

Successful Weight Loss
Ingredients for Success
By Paige Waehner, About.com
You already know how to lose weight...At it's simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn't start with your body--it starts with your mind.

As we've all discovered, the mind is a powerful thing--it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get close. (This is so true!) So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals.

Commitment
You already know you have to commit to being healthy, but what does that actually involve? It's more than just shouting from the roof tops "I'M COMMITTED TO BEING HEALTHY!" Being committed means you have to wake up every day and decide you're going to make healthy choices. (Bingo!) Being committed is a choice and something you have to reinforce each day. So how do you do that? Use these tips to help you commit to your goals:

Plan and Prepare. The night before, plan your workout for the next day and get all your stuff (gym bag, clothes, etc.) ready to go. Decide what and when you'll eat and get your meals ready. Make it as easy as possible to follow through with your plans.

Motivate Yourself. Remind yourself throughout the day of your workout plans--send yourself a reminder or have a friend call and ask about your workout, so it's always in the front of your mind.

Hold Yourself Accountable. What will happen if you skip that workout? You need to have consequences so that missing your workout isn't an option--maybe you can't watch your favorite TV show until you exercise. On the other side, you can also reward yourself for working out--just make sure you don't reward yourself with food.

Remember Your Goals. As you're getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture--what you do today counts!

Discipline
Such an ugly word, I know, but discipline is a part of successful weight loss and just another way of saying self-control. Think of how you practice self-control in the other parts of your life. Each day you fulfill your obligations to work and family, even when you'd rather just lie in bed and sleep late. That takes discipline. The same can be true of exercise. Of course, it's easy to make yourself go to work because there are consequences if you don't--you won't make as much money or you could lose your job. But if you don't workout, the consequences aren't as immediate, are they? Try these ideas to get more disciplined with exercise:

Make Exercise a Habit. Part of being disciplined is creating a habit. You may not want to brush your teeth every night, but you do it anyway because you always do it right before bed...it's a habit. You can do the same thing with exercise by keeping your workouts on specific days and times each week (if you can). Knowing that every Monday at 6 a.m. will find you at the gym will make it that much easier to show up for your workouts.

Know the Consequences. You already know what happens if you don't brush your teeth--cavities, gum disease, painful dental experiences, etc. But what are the consequences of not exercising? Make a list of all the things that could happen to your body and mind without exercise such as weight gain, increased risk of heart disease, diabetes and cancer, to name a few.

Get Some Help. One sure way to show up for your workout is to have someone waiting for you (this really does work...I've committed to meet with one of my friends at a local park 3-4 nights a week and go walking with her). One option is a personal trainer--someone who will hold you accountable for your workouts while educating you all at the same time. Another option is to get a workout buddy and have consquences if you don't show up. Having that support will make exercise more enjoyable AND keep you on track.

Make a Deal With Yourself. Don't feel like working out? Promise yourself you'll just do a warm up. If after 10 minutes you still don't want to workout, you can quit and go home. The majority of the time, you'll keep going...trust me (with the walking, we've agreed that if either of us doesn't feel like walking to at least walk around the park once and go from there).

Honesty
Being honest with yourself about what you'll really do is a tough one. Many people fail at weight loss because they set their sights too high, planning so many workouts and diet changes, it's impossible to follow (Exactly! You're setting yourself up for a fall. Be realistic, and only make one big change at a time). This is where a little self-awareness comes in and what that means is figuring out what you'll really do to reach your goals. Take some time to ask yourself some crucial questions before embarking on another failed journey. Ask yourself:

How much time will you really spend exercising? Forget the guidelines and decide what you'll actually do...then plan your workouts accordingly. If you're not going to spend an hour doing cardio, don't set that as a goal--set a goal you can reach!

Are you willing to do what it takes to reach your goals? If you want to lose weight, are you willing to change your eating habits? What if that means spending more time cooking and shopping? Preparing your meals in advance? (This point is an absolute essential to my success!) Saying no those daily lunches out with co-workers? What if it means you have to keep track of what you're eating and work on your bad habits? Decide if you're really willing to commit to doing that every single day.

Can you accept failure? A big part of weight loss is falling off the wagon...and it WILL happen. It happens to all of us! What happens if you flub up one day and give into those pizza cravings? What if you eat that extra piece of pie? Are you willing to accept your slip-up and get back on track or will you just quit at the first mistake? Be honest with yourself about this one because willingness to persevere in these circumstances can mean the difference between success and failure (like my quote at the top of my sidebar says, NEVER, NEVER, NEVER GIVE UP!).

Flexibility
Maybe this has happened to you: You start an exercise program--you're working out, eathing healthy and feeling great. Then, Something Happens--an injury, an illness, a mean boss heaping more work on you. Whatever it is, it throws you off and before you know it, you've completely stopped working out.

It's important to realize that these kinds of things will happen on a regular basis. Your job is to be prepared and, to do that, you have to be more flexible. You need to be willing to...:

Change your workouts when necessary. If you suddenly have to work late, decide you're still going to exercise...just in a different way. This might mean squeezing in some stair walking or short, brisk walks whenever you can. Decide you'll do something, even if it's just a quick walk.

Do shorter workouts. Many people quit exercise when they don't have time to do a full workout. Remember this: Something is always better than nothing. If you only have 10 minutes, use it! It might mean getting up early and lifting weights for 10 minutes before work. Stay committed, but give yourself permission to do what you have time for until things calm down. Try these 10-minute cardio ideas and don't forget strength training too.

Be creative. Yes, there are guidelines for exercise, but when time is short, stop worrying about the rules and do what you can. This might mean combining cardio and strength workouts, spreading out your workouts throughout the day or making your household chores a workout, if that's all you have time for. I have one client who runs around the ball field while she watches her son play baseball--now that's creative!

Consistency
Consistency is what comes from all that discipline, commitment, honesty and flexibility we've been talking about. Why? Because being consistent with your eating and exercise is the only way to reach your goals. Exercising heavily for 3 weeks and then quitting for a month isn't going to work. Your assignment?

Find a program that you can live with for the rest of your life. Do something you enjoy and that fits into your daily schedule.

Create, through trial and error, a workout routine that fits with your life, your goals and your needs.

Find a way of healthy eating that you can live with for the rest of your life. You already know that diets don't work--at least for the long-term.

Give yourself a little leeway to make mistakes and, above all, don't expect perfection. Be ready to screw up from time to time, acknowledge it and then use it to do better.

Don't be afraid to experiment. Try different workout activities and times. Try different ways of eating and preparing your food. Find what works for you!

In the end, losing weight requires you to draw on all of your strengths while acknowledging your weaknesses--not an easy thing to do. The good news is, you have many resources to rely on, most of them readily available right there in your own mind. And it helps to have some outside motivation as well. Don't forget to reward yourself for your successes and don't be afraid to count on yourself...you know what to do.

Official Weigh-in Day...Woohoo!

I've designated Mondays as my official weigh-in day, so while I watch my weight all week, I record it on Monday mornings.

This morning I was very pleased to see that I'm at 235 :) That makes 10 lbs I've officially lost in 3 weeks, and adding a slice of whole grain bread for breakfast as well as a fruit drink (I'll be posting about that drink more later) isn't having a negative impact. I'm also adding some brown rice to other meals.

Beginning this evening I'll be walking 3 miles a day, then in July I'll be adding 20 minutes of core exercises to my evenings. To do that I'll be buying an exercise ball and a yoga mat, and doing the exercises in Chantel Hobb's book "Never Say Diet".

I'm developing a lifestyle that works for me by taking items that I like from different sources. The majority of my eating plan is based on South Beach, along with a few daily supplements such as psyllium husk and a glass of water with some unfiltered apple cider vinegar included. I'm also taking a fruit/vegetable supplement , but I can't recall the name so I'll write about that later.

I pulled some of my exercise plan from "Never Say Diet", which advocates slow changes. Chantel's plan recommends 30 minutes of exercise a day for the first month, and not working on anything else. In the second month she has readers start with focusing on eating better.

What I'm taking from her book is doing one big change at a time and doing it for a month before adding another. This first month I'm walking regularly and then next month I'll be adding her core exercises for an additional 20 minutes a day.

Meanwhile (back at the ranch :P ) I'm keeping my eating habits in focus and am constantly evaluating my meals and snacks along with my weight on a daily basis.

All of this along with the encouragement and support of my husband and friends is making this very doable, and I'm seeing progress :)

 

Making Progress

I weigh myself every morning so I can stay motivated and keep focused on my goal.  Mondays are my official weigh-in day.  That's the weight I use on my tickers and to mark my progress.

I was very pleased this morning to step on the scale and find that I weigh 235 :)  I'm using an old type spring-dial scale, so it's not giving me the most accurate weight.  I went ahead and ordered a really cool Weight Watchers scale online and am waiting (heh!) for it to get here.  I'm pretty sure it'll show a different weight than the current spring dial scale.

I'm also gathering recipes for next week and am putting together a shopping list for today.  I'll be heading out to Super Walmart to get most of my shopping done, and will also be going to Home Depot to buy some dirt and manure.  Lastly I plan to go to Berean Christian Book Store and buy a book for my niece.

A busy day ahead of me, but the weather is beautiful, I'm making progress, and my sweet husband loves me :)  It doesn't get much better than this.

Recipe Reviews

Chicken Cheesesteak Saute
I ended up marinating this all night, and it was tasty.  One note, be sure not to cook it on too high a heat in the frying pan as the dressing tends to burn.
Easy to prepare: easy
Rating: ***

Chicken Cheesesteak Saute
1/4 Cup Light italian dressing, sugar free
2 boneless, skinless chicken breasts or 6 chicken breast tenderloins
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 cup sliced mushrooms
1/4 cup sliced onions
1/4 cup sliced bell pepper (red or green)
1 TBSP olive oil
2 slices light provolone cheese

Marinate chicken breasts in italian dressing, in a plastic bag, for at least two hours; drain well. After marinating, heat olive oil in a skillet on medium high heat for about two minutes. Sprinkle chicken with garlic and onion powder. Add chicken to skillet, and sear chicken until brown on both sides (about 2 minutes per side). Add mushrooms, onions, and bell pepper. Cook for 5 - 7 minutes longer (7 - 8 minutes if using thick breasts). Tear cheese into small pieces and place on top of mixture. Place top on skillet and let sit for one to two minutes.

Mexican Chicken Casserole
My husband loved this dish  :)   It's a little on the spicy side, but is easily handled for those with less adventurous palates by adding a little extra cheese or sour cream.
Easy to prepare: easy
Rating: ***

Mexican Chicken Casserole
4-5 chicken breasts, sliced into strips as if for fajitas
1 T olive oil
1 package taco seasoning
1 T garlic
dash cumin
1 green pepper
1 red or yellow pepper
1 onion
1/2-1 C salsa
6 oz lf cheese (cheddar or monterey)

Heat oil in skillet and brown chicken. While chicken is browning cut peppers and onion in strips. Then add your taco seasoning, garlic & cumin. Saute for a min or so to mix seasonings. Add peppers and onions and saute for about 5 min. Transfer mixture to a greased 9x12 casserole and top w/ salsa then add cheese. Bake at 350 til cheese is melted.

Barefoot Contessa Grilled Lemon Chicken
This is a great dish for those who like lemon and chicken together.  I marinated this overnight, and the chicken was tender and juicy.
Easy to prepare: easy
Rating: ***

Barefoot Contessa Grilled Lemon Chicken
¾ cup lemon juice
¾ cup olive oil
2 teaspoons kosher salt
1 teaspoon pepper
1 tablespoon minced fresh thyme leaves (or ½ tablespoon dried)
2 pounds boneless chicken breasts

1 Whisk together lemon juice, olive oil, salt, pepper and thyme.
2 Pour over chicken in nonreactive bowl and marinate 6 hours or overnight.
3 Heat grill and cook 10 minutes per side until cooked through.
4 May be served over green salad with Lemon Vinaigrette, below.
Lemon Vinagarette
1 Whisk together ¼ cup lemon juice and ¼ cup olive oil. Season with salt and pepper to taste, if desired. Serve immediately

Chocolate Breeze Cups
These were ok, not that great and too sour for my taste.  Maybe if I used more Splenda...
Easy to prepare: easy
Rating: **

Chocolate Breeze Cups
8 oz FF Cream Cheese
1/3 Cup Splenda
1 cup FF Sour Cream
1/2 cup SF Chocolate Syrup
2 tsp Vanilla extract
2 cups Cool Whip

1. Beat the cream cheese and Splenda until light and fluffy. Add the vanilla and SF Syrup.
2. Add FF sour cream and then Cool whip.
3. Pour into 8 custard cups and garnish with 5 mini chocolate chips.

Changes

It's exciting and motivating to see the changes in my body as I begin to lose weight. I can fit into some clothes that were too small, and some clothes that fit a month ago are beginning to be too big.

I put on a skirt this morning and it almost slid off! Woohoo! Of course, that put me a bit behind schedule as I had to figure out what else to wear to work today, but that's the kind of problem I can happily deal with :)

The neatest part about all this is how good I'm feeling, and how motivating it is to be losing weight and to realize that I CAN do this!

It's wonderful to see results and to enjoy the excitement. It makes me look forward to getting below 200lbs. I can't imagine how excited I'll be then, and if I keep on this track, I should get there by October 10th or so. Wow! I'll be able to buy some really cute winter clothes at my favorite thrift stores!!!

But the thing I'm most looking forward to is being able to see my face again. It's been a long, long time since I've been able to do that.

Recipe Reviews

Over the last two weeks I've had a chance to try out the following recipes and would like to share my thoughts:

Spinach, Sausage and Cheese Squares
This recipe was originally a meatless recipe, but since I love sausage I added some turkey sausage. This was soooo delicious, and is very filling.
Easy to prepare: Very easy
Rating: *****

Spinach, Sausage and Cheese Squares

2 10oz. packages frozen chopped spinach
1 pound small curd, low-fat cottage cheese
1/3 cup feta or cheddar cheese (I use low-fat)
8 large eggs
1 pound cooked turkey breakfast sausage
1/4 chopped scallions or small onion
3 Tablespoons melted margarine (without trans fat)
2 Tablespoons grated Parmesan cheese
1 Tablespoon whole wheat flour[In P1, just sub arrowroot to thicken]
1/2 teaspoon pepper
1/2 teaspoon dill

Preheat oven to 350 degrees. Thaw, drain and press spinach in a sieve to squeeze out excess water. In a large bowl, mix eggs, cottage cheese, feta or cheddar cheese, and scallion. Add cooked turkey sausage, melted margarine, flour, pepper, and dill. Fold in spinach. Spray a 13 inch by 9 inch pan with non-stick spray. Pour mixture into pan and smooth out the top. Sprinkle with Parmesan. Bake for about 50 minutes. Allow to cool a bit and cut into 12 servings.

Butternut Squash Lasagna
This seemed like an interesting recipe, and it ended up tasting very good. One important thing, though...be sure to cook the butternut squash in the microwave until it's a bit soft. If it still seems raw when you slice it, it's not cooked enough.

I never thought that butternut squash in a lasagna would be that good, and was pleasantly surprised. I estimated the weight of the squash; I bought a 9lb squash and wasn't able to fit it all into the baking dish.
Easy to prepare: Fairly easy
Rating: ****

Butternut Squash Lasagna

Pierce a whole butternut squash with a cooking fork and microwave it for about 12 minutes. Let it cool for at least an hour. Then cut the ends off, cut the squash in half, and remove the seeds. Place it cut side down on a cutting board and slice each half into 1/2" thick slices, then peel the skin off each slice. It will come off easily.

a 6lb butternut squash
3 cups marinara sauce, sugar-free (I used Classico basil and tomato pasta sauce)
8 oz. LF ricotta
2 cups shredded LF mozzarella
16 oz. sliced mushrooms
shredded parmesan

In a 9 X 12" baking dish sprayed with Pam, put about 1/3 cup of the sauce. Place a layer of the squash over the sauce, filling in the gaps with pieces of the squash. Layer with the mushrooms, the ricotta, 1 cup of the mozzarella cheese, and 1 cup of the sauce. Top with another layer of the squash, then the remaining sauce. Sprinkle the remaining mozzarella over all, and top with a sprinkling of the parmesan cheese.

Bake in a preheated 350* oven for about 40-45 minutes. This makes 12 generous servings.

Seattle Black Beans
I love this!!! This dish is going to be a staple of my menu for years to come. It has so much flavor, yet is so simple to make. I highly recommend using Better Than Boullion rather than a dry or cubed boullion to make the broth, I think this is key to the flavor.

Since I have a bacon addiction, I decided to buy real bacon bits and I sauteed those in a tablespoon of olive oil, then added the chopped vegetables so they'd get some of the bacon flavor. Instead of sprinkling the bacon on top, I added it to the beans and let it simmer for about 20 minutes. Yummy!
Easy to prepare: Very easy
Rating: *****

Seattle Black Beans

3 cups dried black beans
6 cups fat-free, less-sodium chicken broth (I used Better Than Boullion to make the broth)
1/2 cup water
1/2 teaspoon black pepper
1/4 teaspoon salt
2 bacon slices
1 cup thinly sliced celery
1/2 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 teaspoon dried thyme
1/2 teaspoon ground cumin
2 garlic cloves, minced

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain beans.
Return beans to pan; stir in broth, water, pepper, and salt. Bring to a boil; reduce heat, and simmer, uncovered, 2 hours or until tender.

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add celery and remaining ingredients to pan; cook 5 minutes. Add to bean mixture; simmer 10 minutes. Sprinkle with bacon.

Lemon Breeze Cups
Ohhhhhhhhh....I fell in love! For those who love lemon pie and other lemony treats, you must try this! It's a perfect summer treat.
Easy to prepare: Very easy
Rating: *****

Lemon Breeze Cups

8oz FF Cream Cheese
1 cup FF Sour Cream
1 tsp Vanilla
2-3 tsp sugar free lemonade soft drink mix
2 cups Cool Whip Free

1. Whip FF cream cheese til light and fluffy.
2. Mix in FF sour cream and vanilla.
3. Add Lemonade mix.
4. Fold in Cool Whip Free.
5. Spoon into eight dessert cups.

Refrigerate and enjoy

~ His Sweet Gypsy Rose

Some straight talk on health

Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!! ..... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:
'Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming 'WOO HOO, what a ride!'

AND.....

For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.
2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.
3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.
4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans.
5. The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like. Speaking English is apparently what kills you.

Author: Unknown



I hope you enjoyed this bit of humor today :)



~ His Sweet Gypsy Rose

Silly Me

As I've begun losing weight, I'm finding that I have a silly thought running through my brain. Let me explain...

I've always made it a point to buy pretty clothes even though I'm fat. I have a huge aversion to looking fat and frumpy; I've been there, I worked hard to get myself to stop doing that, and I don't ever want to go back (hmmmm...a revelation. I need to get this attitude going about being unhealthy). I get a lot of compliments about my clothing and jewelry, and I have a wonderful time rummaging through thrift stores looking for pretty things.

I'm going to miss some of my outfits. Today I wore one of my favorite tops, and in about 20-30lbs I won't ever be able to wear it again. That makes me sad. I love this top!

What I need to do is think about all the cute clothes I'll be able to find at thrift stores in smaller sizes instead of thinking "If I lose weight, I won't be able to wear this anymore." There's that silly thought :P

Here's what I'll do instead...I'm going to sell my clothes on ebay after I reach 'onederland' (hitting the 100s) and think about the women who will be able to enjoy these pretty clothes and feel good about themselves. And I'll even make some money :)



~ His Sweet Gypsy Rose

The Importance of Enjoyment

In this journey to living a healthier life, it's important to enjoy it. Changing my eating habits isn't about putting myself into a prison, locking the door, throwing away the keys and then living on bread, water and overcooked vegetables for the rest of my life and being forced to do 5,000 situps a day. It's about finding enjoyment and pleasure in the healthy choices.

Yesterday I started phase 2 of the South Beach diet, and began adding a slice of sprouted whole grain toast to my breakfasts.

I love sprouted whole grain bread because it has a dense, slightly rough texture and a very nutty flavor. Toasting it enhances the nuttiness of the grains, and I eat it slowly, savoring each bite. It also smells really good when it's toasted. It's a wonderful sensory experience.

Another food I really enjoy is cucumber. I slice them into strip and have them as part of my snacks. The crisp cool sweetness is refreshing, and I feel healthier eating it.

It's important when changing your eating habits to choose foods you enjoy. If you're eating food you can't stand, you won't succeed. Make healthy choices and savor them, eating slowly, taking time to enjoy the aromas. Use new seasonings, try new vegetables and fruits, wander the health food section of your favorite grocery store or visit a local natural foods co-op and try something new.

Finding an exercise that you enjoy is also important. Again, if you're forcing yourself to do something that you don't like to do and that feels like hard labor, you'll end up quitting.

I enjoy walking. I love to be outdoors and to see the beautiful homes around my neighborhood. I live in a charming older neighborhood, not expensive, but with lots of cute homes. Seeing the different styles and landscaping is fun, and I also enjoy looking for neighborhood cats sleeping on porches, sitting in little nooks and crannies and lounging in odd little corners observing the world.

Sometimes I meet up with friends and we walk around one of the oldest and prettiest parks in Sacramento - McKinley Park. We laugh and chat, all the while enjoying the green grass, the beautiful trees, other people laughing, jogging, walking, playing tennis, all the things people do at parks. We walk by a beautiful rose garden (the site for many outdoor weddings) as well as a pond surrounding a small lush island where the ducks and geese congregate.

Being able to enjoy the walk keeps me motivated to continue and to stick with it. I look forward to those afternoons with friends, taking in the fresh air and lovely neighborhood.

If you'd prefer to stay inside and work out, join Netflix and try out different workout DVDs until you find one or two you really enjoy, then go buy them...and use them regularly :)

~ His Sweet Gypsy Rose

Water - The Elixir of Life

Water is one of the most important parts of a healthy lifestyle. I'm glad that water is my favorite drink, it makes it easy to have enough each day.

The rule of thumb most of us have heard for years is to drink eight 8oz glasses of water a day, but...

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

From Mayoclinic.com - Water: How much should you drink every day?

Did you know that if you add a few slices of cucumber to your water that you get a very refreshing drink? If drinking enough water is difficult for you, this is one way to add a hint of flavor.

You can also grow fresh mint (applemint is my favorite) and add a few springs to a pitcher of water for a cool thirst-quencher.



Other ideas include a few slices of lemon and/or lime, orange, some sliced strawberries, crushed cranberries, even some gently crushed blackberries. Water doesn't have to be boring!

And if you're craving the crisp crackle of carbonation (heh, I love alliteration) try sparkling mineral water. You can use plain sparkling mineral water and add any of the above to make a delicious cool summer drink - even dress it up with one of those cute little cocktail umbrellas - or buy the fruit-flavored sparkling mineral water and enjoy. Be sure to refrigerate it, serving it ice-cold is best.


~ His Sweet Gypsy Rose