In an attempt to cook more healthy I stepped out today to making "Almost homemade Spaghetti Sauce"
These are the items that I used. Feel free to adjust to your liking.
1 large can of crushed tomatoes with garlic and onions (or something with Italian flavors in it)
2 large can of diced tomatoes with other Italian spices in it.
1 zucchini, sliced and quartered
1 onion, diced
2 cloves of garlic, chopped
2 celery stalks, sliced
1 red pepper, diced
1 yellow pepper, diced
Fresh mushrooms (use how much you will like) sliced
2 teaspoons of canola oil
1/2 teaspoon of A1 steak sauce
1/2 teaspoon of Worcestershire sauce
basil
Italian seasoning
1/2 teaspoon of Allspice
We also added 1 lb of browned and drained ground turkey.
Saute your veggies together in large skillet until soft. Pour tomatoes into your crock pot. Set crock pot on low. Once veggies are done add those to your tomatoes. Add herbs and seasonings to your liking! If you decide to add meat, brown and drain, then add to your sauce. Let cook together in crock pot for several hours so that the flavors can blend.
We use whole wheat pasta as well.
Enjoy
Saturday, December 31, 2011
Looking on into the Horizon...
Today marks the ending of 2011. What journeys did this year take you on? Was is a wonderful journey with very little bumps along the way, or a journey full of potholes and emergency stops? What ever this year held for you, set your sights onto continuing the journey in 2012!
This year, for me, had its ups and downs, good memories and some not so good memories. I was able to spend a week in Honduras on a missions trip, going with my family on a wonderful trip to Disney World and improving my health!
What does next year hold? The future is yet to be seen, but I do plan on the journey to a more healthy lifestyle, more exercise and losing weight!
Make sure that you set realistic goals for yourself and make sure to work at those goals each and every day! I know I plan too! If your journey takes you on the road to a more healthy lifestyle, then find a buddy to go along with you on that journey! It helps to have the accountability! You are less likely to miss a workout planned with a friend because you don't want to let someone down! Make sure you are eating healthy foods and don't be afraid to try new fruits and veggies!!!
Whatever this new chapter in this crazy journey called life brings, may it bring you peace, joy, determination and happiness!
Happy New Year!
This year, for me, had its ups and downs, good memories and some not so good memories. I was able to spend a week in Honduras on a missions trip, going with my family on a wonderful trip to Disney World and improving my health!
What does next year hold? The future is yet to be seen, but I do plan on the journey to a more healthy lifestyle, more exercise and losing weight!
Make sure that you set realistic goals for yourself and make sure to work at those goals each and every day! I know I plan too! If your journey takes you on the road to a more healthy lifestyle, then find a buddy to go along with you on that journey! It helps to have the accountability! You are less likely to miss a workout planned with a friend because you don't want to let someone down! Make sure you are eating healthy foods and don't be afraid to try new fruits and veggies!!!
Whatever this new chapter in this crazy journey called life brings, may it bring you peace, joy, determination and happiness!
Happy New Year!
Monday, December 5, 2011
Warm soup recipe for a cold winter's night!
This is the soup recipe I have cooking in my crock pot tonight for dinner tomorrow!
Bodacious Bean Soup
1/2 cup dried red kidney beans
1/2 cup dried great northern beans
1/2 cup dried pinto beans
1/2 cup dried navy beans
1/2 cup dried split green peas
1/2 cup dried lentils
2 Tablespoons olive oil
1 large onion, chopped
1 garlic clove, chopped
1 celery stalk, chopped
2 carrots, peeled and sliced
2 quarts low sodium chicken broth
1 14.5 ounce can crushed tomatoes
Salt and pepper
Grated Cheddar cheese
Pick over all of the beans, peas and lentils and soak over night in a large soup pot with water to cover.
Drain the beans and rinse in cold water. Dry out the pot.
Heat oil in the soup pot over medium heat. Add the onion and garlic and saute until soft and fragrant, about 5 minutes. Add the celery and carrots and saute 10 minutes more. Add the chicken stock, raise the heat, and bring to a boil. Add the beans, peas and lentils and tomatoes and reduce the heat and simmer, cover until the beans are tender, about 1 hour. Season with salt and pepper and serve with cheese.
Serves 8
WW Points plus 7 points
Bodacious Bean Soup
1/2 cup dried red kidney beans
1/2 cup dried great northern beans
1/2 cup dried pinto beans
1/2 cup dried navy beans
1/2 cup dried split green peas
1/2 cup dried lentils
2 Tablespoons olive oil
1 large onion, chopped
1 garlic clove, chopped
1 celery stalk, chopped
2 carrots, peeled and sliced
2 quarts low sodium chicken broth
1 14.5 ounce can crushed tomatoes
Salt and pepper
Grated Cheddar cheese
Pick over all of the beans, peas and lentils and soak over night in a large soup pot with water to cover.
Drain the beans and rinse in cold water. Dry out the pot.
Heat oil in the soup pot over medium heat. Add the onion and garlic and saute until soft and fragrant, about 5 minutes. Add the celery and carrots and saute 10 minutes more. Add the chicken stock, raise the heat, and bring to a boil. Add the beans, peas and lentils and tomatoes and reduce the heat and simmer, cover until the beans are tender, about 1 hour. Season with salt and pepper and serve with cheese.
Serves 8
WW Points plus 7 points
Part Way through the Holiday Journey!!!!
Well here we are: passed Thanksgiving and headed on down the highway to Christmas!!! Christmas is my all time favorite holiday!! I love all of the lights and decorations etc.
I love being with my family on Christmas Eve!!! We have a HUGE family get together on Christmas eve with all of my Aunts and Uncle and LOADS of cousins!!! We also enjoy seeing what everyone brings to eat at the pot luck dinner!!!! It can be deadly if you don't plan ahead!!!! It is full on southern cooking!!!!
Hopefully everyone will keep on track for the Christmas season: Christmas parties, dinners, cookie exchanges etc.!!! One thing you can do is always offer to bring something and make a healthy dish. If you don't tell them, most people will never know. You can also look for more healthy cookie choices to bake.
Statistics say that the average person gains 12 POUNDS during the holiday season (Thanksgiving-New's Years Day) I try to be below average during the holiday season! Just make sure you drink your water and exercise as much as you can. Make sure that you make healthier choices especially when you know that you are going to an event!
Well hang in there this holiday season and never loose sight of the true reason that we celebrate the season!!!
Keep on keeping on!!!
I love being with my family on Christmas Eve!!! We have a HUGE family get together on Christmas eve with all of my Aunts and Uncle and LOADS of cousins!!! We also enjoy seeing what everyone brings to eat at the pot luck dinner!!!! It can be deadly if you don't plan ahead!!!! It is full on southern cooking!!!!
Hopefully everyone will keep on track for the Christmas season: Christmas parties, dinners, cookie exchanges etc.!!! One thing you can do is always offer to bring something and make a healthy dish. If you don't tell them, most people will never know. You can also look for more healthy cookie choices to bake.
Statistics say that the average person gains 12 POUNDS during the holiday season (Thanksgiving-New's Years Day) I try to be below average during the holiday season! Just make sure you drink your water and exercise as much as you can. Make sure that you make healthier choices especially when you know that you are going to an event!
Well hang in there this holiday season and never loose sight of the true reason that we celebrate the season!!!
Keep on keeping on!!!
Sunday, November 13, 2011
Thanksgiving Recipes!!!!
Thanksgiving is FAST approaching!!!!!! I wanted to share a couple of my favorite more traditional desserts. I have made these the last several years for my family and they have become a favorite! One is a new recipe that I haven't tried, but have it on good word that it is yummy!!!
CRUSTLESS PUMPKIN PIE
15 oz. canned pumpkin
1/2 c. egg beaters
1 1/2 c. skim milk
1 t. pumpkin pie spice
1 1/2 c. splenda
Mix all ingredients together. Pour into pie pan that has been sprayed with cooking spray. Bake at 400 degrees for 15 minutes. Then reduce heat to 375 for 35-45 minutes (depending on your oven)
This recipe is 4 servings...now if you are like me, I cut for like 8 slices or more out of a pie. So you can splurge a little on this one!!
Weight Watchers Points Plus: 2 points for 1/4 of the pie!!!!
Double Layer Pumpkin Pie Cheesecake:
2 packages of fat free cream cheese
1/2 c. Splenda
1/2 t. vanilla extract
2 eggs (or you can use egg beaters)
1/2 c. canned pumpkin
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/3 cup graham cracker crumbs
1/2 c. thawed cool whip FREE
Beat cream cheese, sugar and vanilla with mixer until well blended. Beat in eggs one at a time, just until blended. Remove 1 cup of this batter; place in a medium bowl. Stir in pumpkin and spices. Spray a 9 inch pie plate with cooking spray; sprinkle bottom with graham cracker crumbs. Top with layers of plain batter, then pumpkin batter. Bake 40 minutes or until center is almost set. Cool completely. Refrigerate at least 3 hours. Serve with cool whip.
I try to make this a day ahead.
This makes 8 servings
Weight Watchers Points Plus: 3 points
Pumpkin Pudding Parfaits ( I have not tried this one as of yet, but several friends have and said it is very good)
1 cup fat free evaporated milk
1 small box of sugar free french vanilla pudding
15 ounce can pumpkin
2 teaspoons ground cinnamon
1 teaspoon pumpkin pie spice
Mix together milk and pudding. Add can pumpkin, cinnamon and pumpkin pie spice. Mix until blended.
Weight Watcher Points Plus:
6 servings: 2 points
4 servings: 4 points
Enjoy!!!!
CRUSTLESS PUMPKIN PIE
15 oz. canned pumpkin
1/2 c. egg beaters
1 1/2 c. skim milk
1 t. pumpkin pie spice
1 1/2 c. splenda
Mix all ingredients together. Pour into pie pan that has been sprayed with cooking spray. Bake at 400 degrees for 15 minutes. Then reduce heat to 375 for 35-45 minutes (depending on your oven)
This recipe is 4 servings...now if you are like me, I cut for like 8 slices or more out of a pie. So you can splurge a little on this one!!
Weight Watchers Points Plus: 2 points for 1/4 of the pie!!!!
Double Layer Pumpkin Pie Cheesecake:
2 packages of fat free cream cheese
1/2 c. Splenda
1/2 t. vanilla extract
2 eggs (or you can use egg beaters)
1/2 c. canned pumpkin
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/3 cup graham cracker crumbs
1/2 c. thawed cool whip FREE
Beat cream cheese, sugar and vanilla with mixer until well blended. Beat in eggs one at a time, just until blended. Remove 1 cup of this batter; place in a medium bowl. Stir in pumpkin and spices. Spray a 9 inch pie plate with cooking spray; sprinkle bottom with graham cracker crumbs. Top with layers of plain batter, then pumpkin batter. Bake 40 minutes or until center is almost set. Cool completely. Refrigerate at least 3 hours. Serve with cool whip.
I try to make this a day ahead.
This makes 8 servings
Weight Watchers Points Plus: 3 points
Pumpkin Pudding Parfaits ( I have not tried this one as of yet, but several friends have and said it is very good)
1 cup fat free evaporated milk
1 small box of sugar free french vanilla pudding
15 ounce can pumpkin
2 teaspoons ground cinnamon
1 teaspoon pumpkin pie spice
Mix together milk and pudding. Add can pumpkin, cinnamon and pumpkin pie spice. Mix until blended.
Weight Watcher Points Plus:
6 servings: 2 points
4 servings: 4 points
Enjoy!!!!
Friday, November 4, 2011
Cold Outside.....Warm Inside
As cooler weather (some days COLDer weather) comes we love having different soups.
Here are 2 of our favorite soups and hopefully as the fall goes along, I will be able to add a few more. I usually mix up my soup the night before and put in the crock pot in the morning so that it is ready to eat when we all get home and before we hit the road running to different activities. AND things tend to taste better the 2nd day :o)
TACO SOUP
15 oz canned yellow corn
10 oz can rotel (pick your heat)
15 oz can chili beans
15 oz can pinto beans
2 1/4 teaspoon taco seasoning
1 package of Hidden Valley Original Dip
1 pound of cooked extra lean ground beef
1 small onion, diced
Brown hamburger and onion, drain well. Add taco seasoning and hidden valley ranch packet. Put in pot and add rest of ingredients.
Weight Watchers Points Plus: 6 points
Serves 6
Cowboy Soup
1 lb. ground turkey, browned and drained
2 cans pinto beans
2 cans Northern white beans
1 can rotel tomatoes
1 can mixed vegetables
Weight Watchers Points Plus: 4 points
Add all ingredients to the pot (or crock pot) Heat.
I have added more spices to it to make it just a little spicy. Tweek it to your taste!!!!
Enjoy!
Here are 2 of our favorite soups and hopefully as the fall goes along, I will be able to add a few more. I usually mix up my soup the night before and put in the crock pot in the morning so that it is ready to eat when we all get home and before we hit the road running to different activities. AND things tend to taste better the 2nd day :o)
TACO SOUP
15 oz canned yellow corn
10 oz can rotel (pick your heat)
15 oz can chili beans
15 oz can pinto beans
2 1/4 teaspoon taco seasoning
1 package of Hidden Valley Original Dip
1 pound of cooked extra lean ground beef
1 small onion, diced
Brown hamburger and onion, drain well. Add taco seasoning and hidden valley ranch packet. Put in pot and add rest of ingredients.
Weight Watchers Points Plus: 6 points
Serves 6
Cowboy Soup
1 lb. ground turkey, browned and drained
2 cans pinto beans
2 cans Northern white beans
1 can rotel tomatoes
1 can mixed vegetables
Weight Watchers Points Plus: 4 points
Add all ingredients to the pot (or crock pot) Heat.
I have added more spices to it to make it just a little spicy. Tweek it to your taste!!!!
Enjoy!
Thursday, November 3, 2011
Carrot Cake Cupcakes
Made these last week for a group function. They turned out great and very moist.
Spice Cake Mix
15 oz can of pumpkins
2 egg whites
3/4 c. water
1 apple shredded (I pealed mine)
1 c. shredded carrots
Combine cake mix, pumpkin, egg whites and water. Mix on low for 30 seconds to moisten. Beat on medium for 2 minutes. Stir in carrots and apple.
I also used cream cheese icing and only put 3/4 teaspoon on each cupcake.
Bake according to package directions for cupcakes. Makes 27 cupcakes
Spice Cake Mix
15 oz can of pumpkins
2 egg whites
3/4 c. water
1 apple shredded (I pealed mine)
1 c. shredded carrots
Combine cake mix, pumpkin, egg whites and water. Mix on low for 30 seconds to moisten. Beat on medium for 2 minutes. Stir in carrots and apple.
I also used cream cheese icing and only put 3/4 teaspoon on each cupcake.
Bake according to package directions for cupcakes. Makes 27 cupcakes
Frustrations and Victories
Frustrations and Victories seems like an odd title for this entry. It was a bag of mixed emotions today. I have trouble with my left knee and have due to so many years of being overweight. So I went in search for a knee brace and bought one at one store yesterday. Put it on and it was too tight. I had remembered when I had a flair up the last time that my husband had contacted a local medical supply place about a knee brace. She told him to just come on in and they would measure and order one for me. This is where the frustration part comes in: I went there today and I explained to the girl that I had started jogging more with my walking and was needing a pull on brace for my knee, but the ones at the stores were too tight. She looked at me and said...yeah I guess so. She then proceeded to tell me that the ones they have probably wouldn't be anything that I would need. Just wrap your knees with ace bandages and that should work. Needless to say I was very frustrated and my feelings hurt just a bit. So off I went and purchased my ace bandages. Sat in the parking lot and wrapped my knee and headed to the nature center.
I hadn't planned on jogging any just because my knee was bothering me. But my frustrations were just nagging at me. How many others, when they are mad, will do something they hadn't planned on doing. Well off I went. Jogging is how I started off. Throughout the 2 miles, I managed to run a good bit. The more I would run, the better I felt. So I would start pushing myself a little bit harder. Well what has taken me 42 minutes, I finished today in 39 minutes.
The trail that I am doing is not an easy flat trail...so to know that I managed to knock off 3 minutes off of my time made me feel really good!!!!
So when you get frustrated, don't turn to food...use your frustrations to push yourself to do something good for your health!!!
Keep on keeping on!
I hadn't planned on jogging any just because my knee was bothering me. But my frustrations were just nagging at me. How many others, when they are mad, will do something they hadn't planned on doing. Well off I went. Jogging is how I started off. Throughout the 2 miles, I managed to run a good bit. The more I would run, the better I felt. So I would start pushing myself a little bit harder. Well what has taken me 42 minutes, I finished today in 39 minutes.
The trail that I am doing is not an easy flat trail...so to know that I managed to knock off 3 minutes off of my time made me feel really good!!!!
So when you get frustrated, don't turn to food...use your frustrations to push yourself to do something good for your health!!!
Keep on keeping on!
Saturday, October 29, 2011
Pumpkin Pancakes
It's fall here in the Ozark Mountains!! The leaves are changing to beautiful colors despite the HOT summer!
When fall comes around I love the flavors and smells of fall! Pumpkin is one of my favorite fall flavors!!!
Today we made homemade pumpkin pancakes for breakfast!!! So I thought I would pass along the recipe!
PUMPKIN PANCAKES
1 1/2 cups milk (I use skim)
1 cup canned pumpkin
1 egg
2 tablespoons vegetable oil
2 tablespoons vinegar
2 cups all purpose flour (I use unbleached)
3 tablespoons brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
In a bowl, mix together the milk, pumpkin, egg, oil and vinegar. In a separate bowl, combine flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt. Stir into the pumpkin mixture just enough to combine.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
I used Honey from a local bee keeper here in MO for my syrup!! It was YUMMY~~~~
If you are a Weight Watcher...it is 6 points plus for 2 pancakes
Enjoy!
When fall comes around I love the flavors and smells of fall! Pumpkin is one of my favorite fall flavors!!!
Today we made homemade pumpkin pancakes for breakfast!!! So I thought I would pass along the recipe!
PUMPKIN PANCAKES
1 1/2 cups milk (I use skim)
1 cup canned pumpkin
1 egg
2 tablespoons vegetable oil
2 tablespoons vinegar
2 cups all purpose flour (I use unbleached)
3 tablespoons brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
In a bowl, mix together the milk, pumpkin, egg, oil and vinegar. In a separate bowl, combine flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt. Stir into the pumpkin mixture just enough to combine.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
I used Honey from a local bee keeper here in MO for my syrup!! It was YUMMY~~~~
If you are a Weight Watcher...it is 6 points plus for 2 pancakes
Enjoy!
Thursday, October 13, 2011
Hannah's Turkey Stuffed Peppers
I love to try new recipes! When I find a good one, I LOVE to share it! This one came from Hannah from Biggest Loser Season 11. It was shown on Tuesday October 11, 2011 episode.
The family LOVED it!!
Olive Oil Spray (I used canola)
1/2 cup minced onion
1 teaspoon minced garlic
1 1/4 pounds of extra lean ground turkey
1 t. garlic powder
1 teaspoon ground cumin
Salt to taste
1/4 cup low sodium tomato sauce
1 cup fat free low sodium chicken broth, divided
1 Tablespoon chopped fresh cilantro
3 Large sweet red bell peppers ( I used a combo of red, yellow and orange peppers)
1/4 cup reduced fat shredded cheddar cheese
Preheat oven to 400 degrees. Lightly coat a large nonstick skillet with cooking spray, heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes or until softened. Add extra lean ground turkey to the pan. Season to taste with sale, and then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10-12 minutes or until lightly browned, no longer pink, juices are clean. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped cilantro to the turkey mixture. There will be about 2 cups of turkey mixture. Cut peppers in half lengthwise and remove seed and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers in a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for about 35 minutes. When done, sprinkle with cheese before serving.
Enjoy!!!
Nutritional INFO:
Calories: 140
Fat Calories: 20
Total fat: 2.5 grams
Saturated Fat: .5 grams
Cholesterol: 35 milligrams
Sodium: 150 milligrams
Total Carbohydrates: 10 grams
Fiber: 2 grams
Sugar: 5 grams
Protein 5+ grams
Weight Watcher Plus Points: 4points
The family LOVED it!!
Olive Oil Spray (I used canola)
1/2 cup minced onion
1 teaspoon minced garlic
1 1/4 pounds of extra lean ground turkey
1 t. garlic powder
1 teaspoon ground cumin
Salt to taste
1/4 cup low sodium tomato sauce
1 cup fat free low sodium chicken broth, divided
1 Tablespoon chopped fresh cilantro
3 Large sweet red bell peppers ( I used a combo of red, yellow and orange peppers)
1/4 cup reduced fat shredded cheddar cheese
Preheat oven to 400 degrees. Lightly coat a large nonstick skillet with cooking spray, heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes or until softened. Add extra lean ground turkey to the pan. Season to taste with sale, and then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10-12 minutes or until lightly browned, no longer pink, juices are clean. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped cilantro to the turkey mixture. There will be about 2 cups of turkey mixture. Cut peppers in half lengthwise and remove seed and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers in a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for about 35 minutes. When done, sprinkle with cheese before serving.
Enjoy!!!
Nutritional INFO:
Calories: 140
Fat Calories: 20
Total fat: 2.5 grams
Saturated Fat: .5 grams
Cholesterol: 35 milligrams
Sodium: 150 milligrams
Total Carbohydrates: 10 grams
Fiber: 2 grams
Sugar: 5 grams
Protein 5+ grams
Weight Watcher Plus Points: 4points
Saturday, September 3, 2011
Exciting things you find out!!!
OK, so I have always known that serving sizes play an important roll in weight loss or weight gain! But do you actually know the correct portion size for things?
That's where reading the labels comes into play! Also it helps to find out for sure when you don't know.
Also did you know that it is easier than you think to get in 5 servings of fruits and veggies a day!!!!! That's where serving size comes into play! For instance, 1 banana is actually 2 servings!!! I always thought it was 1 serving!
So the actual serving size for fruits and veggies is 1/2 cup!!!! The only difference in serving size is 1 cup for leafy green veggies. So with that knowledge...I started out last week keeping better track of my fruits and veggies! I do believe I was eating WAY to many servings of fruits and veggies.
Because fruits are a great source of natural sugar...if you eat too many...then you are increasing your sugar intake!
So that was my aha moment this week and thought I would share!
Keep on keeping on!
That's where reading the labels comes into play! Also it helps to find out for sure when you don't know.
Also did you know that it is easier than you think to get in 5 servings of fruits and veggies a day!!!!! That's where serving size comes into play! For instance, 1 banana is actually 2 servings!!! I always thought it was 1 serving!
So the actual serving size for fruits and veggies is 1/2 cup!!!! The only difference in serving size is 1 cup for leafy green veggies. So with that knowledge...I started out last week keeping better track of my fruits and veggies! I do believe I was eating WAY to many servings of fruits and veggies.
Because fruits are a great source of natural sugar...if you eat too many...then you are increasing your sugar intake!
So that was my aha moment this week and thought I would share!
Keep on keeping on!
Tuesday, August 23, 2011
What's your goal?
I have heard that it is better to set a goal...not an unrealistic one..but to set one! Make sure you that have something to strive for, something to keep you motivated to improve yourself or to improve the things around you!
We are approaching the season that I LOVE to do 5K's! I would never think that the words I LOVE 5K's would ever come out of my mouth! :o) I do have one thing though..I do them in the fall! There are some good ones in the summer...but I just can't bring myself to do them in the summer just yet!
In all of this journey that I have been traveling on, I have different friends who have challenged me along the way to keep going! There are days that I would have already thrown in the towel and wave the white flag of surrender. But along comes an encouraging word or something that will catch my attention and really just spur me on!
Well this time is like no other! I am highly considering doing my first ever 1/2 marathon! My friend has told me that doing a 1/2 marathon is like doing a 5K with a 10 mile chaser!! LOL...It's the 10 miles that get me! I am confident that I can do a 5K! I have done a few!...so I have started to put myself on a training schedule..from now until November!
The first week my goal was 15 miles..I managed to go over just a little! This week...it so at least make it 13 miles with an improved time! So little by little I am getting inspired and encouraged to see what is going to happen with this!
So I challenge each of you...find something that will encourage you to get moving..where it is to the end of your driveway...a walk down the road...a walk around the block...a mile, a 5K a 1/2 marathon or for those that already do a 1/2 how about a whole marathon (which my friend with the 10 mile chaser comment is planning on doing)...just do something good for yourself!
Don't let life pass you by because you can't do something...a journey of a thousand miles starts with the first step!
Keep on keeping on!
We are approaching the season that I LOVE to do 5K's! I would never think that the words I LOVE 5K's would ever come out of my mouth! :o) I do have one thing though..I do them in the fall! There are some good ones in the summer...but I just can't bring myself to do them in the summer just yet!
In all of this journey that I have been traveling on, I have different friends who have challenged me along the way to keep going! There are days that I would have already thrown in the towel and wave the white flag of surrender. But along comes an encouraging word or something that will catch my attention and really just spur me on!
Well this time is like no other! I am highly considering doing my first ever 1/2 marathon! My friend has told me that doing a 1/2 marathon is like doing a 5K with a 10 mile chaser!! LOL...It's the 10 miles that get me! I am confident that I can do a 5K! I have done a few!...so I have started to put myself on a training schedule..from now until November!
The first week my goal was 15 miles..I managed to go over just a little! This week...it so at least make it 13 miles with an improved time! So little by little I am getting inspired and encouraged to see what is going to happen with this!
So I challenge each of you...find something that will encourage you to get moving..where it is to the end of your driveway...a walk down the road...a walk around the block...a mile, a 5K a 1/2 marathon or for those that already do a 1/2 how about a whole marathon (which my friend with the 10 mile chaser comment is planning on doing)...just do something good for yourself!
Don't let life pass you by because you can't do something...a journey of a thousand miles starts with the first step!
Keep on keeping on!
Thursday, August 18, 2011
Things lost on the journey...
Who has ever gone on a trip and lost things? I know I have, especially traveling with three children!!!
Over the last little bit I have been reading the Made To Crave book by Lysa Terkeurst. I read a chapter each day and answer the questions that are at the end of the chapter. Today was a good chapter: Chapter 18 Things Lost, Better Things Gained.
As I read this chapter and answered the questions at the end, then headed out for my walk this morning, there really was a stirring in my spirit about all that I have encountered over this summer of travels. What things have I lost and in the process what great things have I gained!
Victory won't stay long if I start resisting and disliking her essential requirements of sacrifice and repentance!
Lysa uses in her book a scripture in and through the book. It is really starting to ring home with me. "Everything is permissible for me-but not everything is beneficial...I will not be mastered by anything" 1 Corinthians 6:12
Some actions are not sinful in themselves, but they are not appropriate because they can control our lives and lead us away from God! WOW...when I read that this morning....my eyes were opened! How many times have I grabbed a snack or ate something that I really didn't need but felt like I either deserved it or this little bit won't hurt! I didn't write it down and so I felt like I wasn't accountable for it! Well those things add up...with the calorie count, points count etc...the old thought pattern of if I don't write it I don't have to count it, does me no good.
Another thing she said today was this:"What if this whole journey of getting healthy could be more about what we're in the process of gaining than what we're losing? In the midst of losing chips and chocolate, there are things to be gained. Things that unleash my weighted down soul, re-inflate my defeated attitude, and set loose a hope that maybe, just maybe, I CAN!
One statistic that she points out is that was published by Science News was that researchers found junk food to be measurable addictive in lab rats: After just five days on the junk food diet, rats showed "profound reductions" in the sensitivity of their brains' pleasure centers, suggesting that the animals quickly became habituated to the food. As a result, the rats ate more food to get the same amount of pleasure. Just as heroin addicts require more and more of the drug to feel good, rats needed more and more of the junk food. "They lose control," one researcher says. "This is the hallmark of addiction."
Another thing that was in this chapter was from Anne Jackson: DON'T Trust the scale! Most people will attempt working out and eating better for about a month; when they don't see a big difference on the scale, they give up.
Trust the effort you are putting into getting healthy. And keep going! Not only are there changes going on in your body that you can't see, there are changes going on in your spirit-with your discipline, your courage and your willpower. Keep going!
If we only focus on what we're giving up, will make us feel constantly deprived. And deprivation leads to desperation, frustration, and failure. But courage fills my hear, mind and soul with everything alive and possible and invigorating.
One of the last things she said was this: "Oh, what a difference. Jesus doesn't compare. Jesus doesn't condemn. Jesus doesn't exaggerate. He simply says, "Hey I love you. Just as you are. But I love you too much to leave you stuck in this. So, let's fully turn from those things that are not beneficial for you."
Last Saturday, I set a goal for myself and how far I wanted to walk in miles this week. Today is Thursday and it was a bit easier today why? Because I have learned that I can't do this without God! I have decided to praise God for each and every step! Pray for friends and family during this time, but keeping on with the praise. When it starts to get tough and my legs are getting tired...I start praising!
Another thought came to mind today as I was walking! What we truly want to do in life, we make time for it! We make time for Facebook, we make time for TV, we make time for eating, we make time for shopping...but when it comes to something like eating healthy or exercising, we can come up with a million excuses as to why we can't. It's too expensive, it takes too much time, etc...I don't have time in my day. I have figured out that if I really want it bad enough...I will make time for it! So I set my clock earlier in the morning, get up, spend time with God first thing (well 2nd...I go to the bathroom first ;o) ) reading his word, and doing my devotional. Then I take 1 hour for myself to get to walking! Then when I am back home...I am ready to start doing the things I need and want to do!
Be encouraged that the things worth doing or having are worth fighting for!
Keep on keeping on!
Over the last little bit I have been reading the Made To Crave book by Lysa Terkeurst. I read a chapter each day and answer the questions that are at the end of the chapter. Today was a good chapter: Chapter 18 Things Lost, Better Things Gained.
As I read this chapter and answered the questions at the end, then headed out for my walk this morning, there really was a stirring in my spirit about all that I have encountered over this summer of travels. What things have I lost and in the process what great things have I gained!
Victory won't stay long if I start resisting and disliking her essential requirements of sacrifice and repentance!
Lysa uses in her book a scripture in and through the book. It is really starting to ring home with me. "Everything is permissible for me-but not everything is beneficial...I will not be mastered by anything" 1 Corinthians 6:12
Some actions are not sinful in themselves, but they are not appropriate because they can control our lives and lead us away from God! WOW...when I read that this morning....my eyes were opened! How many times have I grabbed a snack or ate something that I really didn't need but felt like I either deserved it or this little bit won't hurt! I didn't write it down and so I felt like I wasn't accountable for it! Well those things add up...with the calorie count, points count etc...the old thought pattern of if I don't write it I don't have to count it, does me no good.
Another thing she said today was this:"What if this whole journey of getting healthy could be more about what we're in the process of gaining than what we're losing? In the midst of losing chips and chocolate, there are things to be gained. Things that unleash my weighted down soul, re-inflate my defeated attitude, and set loose a hope that maybe, just maybe, I CAN!
One statistic that she points out is that was published by Science News was that researchers found junk food to be measurable addictive in lab rats: After just five days on the junk food diet, rats showed "profound reductions" in the sensitivity of their brains' pleasure centers, suggesting that the animals quickly became habituated to the food. As a result, the rats ate more food to get the same amount of pleasure. Just as heroin addicts require more and more of the drug to feel good, rats needed more and more of the junk food. "They lose control," one researcher says. "This is the hallmark of addiction."
Another thing that was in this chapter was from Anne Jackson: DON'T Trust the scale! Most people will attempt working out and eating better for about a month; when they don't see a big difference on the scale, they give up.
Trust the effort you are putting into getting healthy. And keep going! Not only are there changes going on in your body that you can't see, there are changes going on in your spirit-with your discipline, your courage and your willpower. Keep going!
If we only focus on what we're giving up, will make us feel constantly deprived. And deprivation leads to desperation, frustration, and failure. But courage fills my hear, mind and soul with everything alive and possible and invigorating.
One of the last things she said was this: "Oh, what a difference. Jesus doesn't compare. Jesus doesn't condemn. Jesus doesn't exaggerate. He simply says, "Hey I love you. Just as you are. But I love you too much to leave you stuck in this. So, let's fully turn from those things that are not beneficial for you."
Last Saturday, I set a goal for myself and how far I wanted to walk in miles this week. Today is Thursday and it was a bit easier today why? Because I have learned that I can't do this without God! I have decided to praise God for each and every step! Pray for friends and family during this time, but keeping on with the praise. When it starts to get tough and my legs are getting tired...I start praising!
Another thought came to mind today as I was walking! What we truly want to do in life, we make time for it! We make time for Facebook, we make time for TV, we make time for eating, we make time for shopping...but when it comes to something like eating healthy or exercising, we can come up with a million excuses as to why we can't. It's too expensive, it takes too much time, etc...I don't have time in my day. I have figured out that if I really want it bad enough...I will make time for it! So I set my clock earlier in the morning, get up, spend time with God first thing (well 2nd...I go to the bathroom first ;o) ) reading his word, and doing my devotional. Then I take 1 hour for myself to get to walking! Then when I am back home...I am ready to start doing the things I need and want to do!
Be encouraged that the things worth doing or having are worth fighting for!
Keep on keeping on!
Tuesday, August 16, 2011
Special moments on the Journey!
When I do my walking I listen to upbeat music that gives a steady pace to walk! Yesterday I was going to get in 3 miles to work on a goal of 15 miles in a week...I had been praying as I was making this last half of the walk...God you are are to have to help me with this goal! This is nothing that I can do myself! I am pushing myself to new levels in my fitness and need your help! And the song that started to play was Ain't no mountain high enough!!! God spoke through a secular song!! LOL... it was just what I needed to keep going! I am sharing the words to this song because it really does say what God says to us a lot!!! Enjoy and I hope you smile like I did yesterday!
Listen, baby
Ain't no mountain high
Ain't no vally low
Ain't no river wide enough,
If you need me, call me
No matter where you are
No matter how far
Just call my name
I'll be there in a hurry
You don't have to worry
'Cause baby,
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
Remember the day
I set you free
I told you
You could always count on me
From that day on I made a vow
I'll be there when you want me
Some way,some how
'Cause baby,
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
No wind, no rain
My love is alive
Way down in my heart
Although we are miles apart
If you ever need a helping hand
I'll be there on the double
As fast as I can
Don't you know that
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
Don't you know that
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
Keep on keeping on!!!
Listen, baby
Ain't no mountain high
Ain't no vally low
Ain't no river wide enough,
If you need me, call me
No matter where you are
No matter how far
Just call my name
I'll be there in a hurry
You don't have to worry
'Cause baby,
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
Remember the day
I set you free
I told you
You could always count on me
From that day on I made a vow
I'll be there when you want me
Some way,some how
'Cause baby,
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
No wind, no rain
My love is alive
Way down in my heart
Although we are miles apart
If you ever need a helping hand
I'll be there on the double
As fast as I can
Don't you know that
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
To keep me from getting to you
Don't you know that
There ain't no mountain high enough
Ain't no valley low enough
Ain't no river wide enough
Keep on keeping on!!!
Saturday, August 13, 2011
What's ahead?
"Too many of us are not living our dreams because we are
living our fears." - Les Brown
I saw this quote in an email that I got! Really made me stop and think! Do I sometimes sabotage myself because I am afraid of being successful? Am I afraid to know what life would be like if I truly were at a healthy weight?
I sit and ponder these things from time to time. I guess now is one of those times. I am normally NEVER up this early...but have a lot on my mind...a lot of things going on in my family...My first born leaves for college on Sunday (all be it he is just across town...but leaving none the less), my sister is buying her first house...so excited for her, one of my cousins just had surgery on her knee due to breaking her knee cap in 5 places, I have 2 aunts that have been really sick....
While in Phoenix this summer one of the services that we sent to was speaking on achieving the dreams that God has for you. I have to say that I was never really encouraged to follow my dreams up until the last several months. I have always been afraid of failing.
These last few weeks, I have really just longed for something. God blessed me with a chance to speak to Ken and Austin Andrews from Biggest Loser 11, then God has been stirring things in my heart. Don't be afraid to succeed!
So as I headed back to my Weight Watchers meeting yesterday (Friday) for the first time in 5 weeks due to summer travel...I wasn't sure what to expect on the scale...but it was down! I knew the Wii said I was down, but I had forgotten what my last weigh in was at the last meeting I attended! I had already done a mile and a half at the park and was ready to go! I was so encouraged to be back with my buddies! It truly does help to have encouragement from people who have been down that road before!
So as I type this-be encouraged- it is OK to succeed! It is OK to follow your dreams! Why? Because you are worth it!
Keep on keeping on!
living our fears." - Les Brown
I saw this quote in an email that I got! Really made me stop and think! Do I sometimes sabotage myself because I am afraid of being successful? Am I afraid to know what life would be like if I truly were at a healthy weight?
I sit and ponder these things from time to time. I guess now is one of those times. I am normally NEVER up this early...but have a lot on my mind...a lot of things going on in my family...My first born leaves for college on Sunday (all be it he is just across town...but leaving none the less), my sister is buying her first house...so excited for her, one of my cousins just had surgery on her knee due to breaking her knee cap in 5 places, I have 2 aunts that have been really sick....
While in Phoenix this summer one of the services that we sent to was speaking on achieving the dreams that God has for you. I have to say that I was never really encouraged to follow my dreams up until the last several months. I have always been afraid of failing.
These last few weeks, I have really just longed for something. God blessed me with a chance to speak to Ken and Austin Andrews from Biggest Loser 11, then God has been stirring things in my heart. Don't be afraid to succeed!
So as I headed back to my Weight Watchers meeting yesterday (Friday) for the first time in 5 weeks due to summer travel...I wasn't sure what to expect on the scale...but it was down! I knew the Wii said I was down, but I had forgotten what my last weigh in was at the last meeting I attended! I had already done a mile and a half at the park and was ready to go! I was so encouraged to be back with my buddies! It truly does help to have encouragement from people who have been down that road before!
So as I type this-be encouraged- it is OK to succeed! It is OK to follow your dreams! Why? Because you are worth it!
Keep on keeping on!
Thursday, August 11, 2011
What kind of journey have you been on this Summer?
Whew..here we are almost at the end of summer! Getting ready for back to school time!!! Changes in store for our family! We have one leaving for college this weekend!
We have been traveling ALL summer!!! Left our house June 3 and was home for a few days at the end of June then left again July 5 and just got back home a couple of days ago.
What was my mindset this summer? To do the best I could with the situations that were before me! Normally my mindset would have been..oh I'm not at home, I'll just do what I want! How did that work out for me? Well better than I thought!!! I managed to only go up 1.5 pounds! Which could be as simple as water weight from sitting so much in the car or the hotter climates that I found myself in this summer! What ever the cause, I am starting to get myself back on track and getting back in control of the choices I make!
This past week in Phoenix, I had the wonderful honor of meeting Ken and Austin Andrews! They were contestants on Biggest Loser 11! What a great source of inspiration and encouragement they were and are to me! They both encouraged me to keep pushing myself and to take care of myself.
I don't know how many of you are like me...you tend to put yourself last because there is someone else who needs more help than me! Well it was pointed out to me that if I don't take care of me, who is going to be there to take care of my family?
So whatever you faced this summer-if you stayed on track and had a very successful summer or you fell off the wagon and had a not so hot summer--it's time to start taking care of yourself! You are the only you there is and no one can take your place!
So like I have told myself...just because you fall off the wagon doesn't mean you wallow around in the mud hole having a pity party!!! Pick yourself up and get back on the wagon!!
Keep on keeping on!
We have been traveling ALL summer!!! Left our house June 3 and was home for a few days at the end of June then left again July 5 and just got back home a couple of days ago.
What was my mindset this summer? To do the best I could with the situations that were before me! Normally my mindset would have been..oh I'm not at home, I'll just do what I want! How did that work out for me? Well better than I thought!!! I managed to only go up 1.5 pounds! Which could be as simple as water weight from sitting so much in the car or the hotter climates that I found myself in this summer! What ever the cause, I am starting to get myself back on track and getting back in control of the choices I make!
This past week in Phoenix, I had the wonderful honor of meeting Ken and Austin Andrews! They were contestants on Biggest Loser 11! What a great source of inspiration and encouragement they were and are to me! They both encouraged me to keep pushing myself and to take care of myself.
I don't know how many of you are like me...you tend to put yourself last because there is someone else who needs more help than me! Well it was pointed out to me that if I don't take care of me, who is going to be there to take care of my family?
So whatever you faced this summer-if you stayed on track and had a very successful summer or you fell off the wagon and had a not so hot summer--it's time to start taking care of yourself! You are the only you there is and no one can take your place!
So like I have told myself...just because you fall off the wagon doesn't mean you wallow around in the mud hole having a pity party!!! Pick yourself up and get back on the wagon!!
Keep on keeping on!
Thursday, June 30, 2011
Things to ponder on the journey!
Today after I finished my walk on this HOT summer day, I came home and checked my email. I get an email every morning from No Excuse Workouts. I get a lot of my encouraging quotes from it and once I got my mind going in the right direction, and really starting thinking and applying them to my life, they really give a lot of encouragement!
Today's was no different!
It was titled: 6/30 Fit. Mission and Believing in yourself leads to_______
The Quote of the Day!
"Life is not what happens to us, it is how we respond to what happens to us." Unknown
Believing in yourself leads to_____________________
Believing in yourself and staying positive are the most important factors in reaching your fitness and weigh loss goals. If you don't believe you can do it than you are not going to be successful.
When I told people that I was going to run my first Boston Marathon in 1996 (when I weighed 224 pounds) most of them thought I was crazy.
But I believed in myself and took it one day at a time and went after my dream and made it happen.
The same thing happened again in 2000 when I told people I was going to do my first Ironman Triathlon. Everyone thought I was crazy since I had never taken a swim lesson and really could not swim.
But I believed in myself and took it one workout and one day at a time and achieved that dream.
I now weigh 180 pounds (I lost over 40 pounds throughout 1995 and 1996-yes it took me about a year to do) and have finished 16 straight Boston Marathons and 12 Ironmans.
None of this could have been achieved if I had listened to the doubters or if I did not believe in myself.
You can and will accomplish all your goals by believing in yourself. The strength necessary to reach the top of any mountain you set your sites on already lies with in you.
That version of yourself (having unlimited energy, ready to take on anything, etc.) is ready to be re-introduced to the world so believe in yourself and turn your dreams into accomplishments!
"What would you attempt to do if you knew you could not fail?"-Unknown
Be encouraged to keep on keeping on!!!!
Today's was no different!
It was titled: 6/30 Fit. Mission and Believing in yourself leads to_______
The Quote of the Day!
"Life is not what happens to us, it is how we respond to what happens to us." Unknown
Believing in yourself leads to_____________________
Believing in yourself and staying positive are the most important factors in reaching your fitness and weigh loss goals. If you don't believe you can do it than you are not going to be successful.
When I told people that I was going to run my first Boston Marathon in 1996 (when I weighed 224 pounds) most of them thought I was crazy.
But I believed in myself and took it one day at a time and went after my dream and made it happen.
The same thing happened again in 2000 when I told people I was going to do my first Ironman Triathlon. Everyone thought I was crazy since I had never taken a swim lesson and really could not swim.
But I believed in myself and took it one workout and one day at a time and achieved that dream.
I now weigh 180 pounds (I lost over 40 pounds throughout 1995 and 1996-yes it took me about a year to do) and have finished 16 straight Boston Marathons and 12 Ironmans.
None of this could have been achieved if I had listened to the doubters or if I did not believe in myself.
You can and will accomplish all your goals by believing in yourself. The strength necessary to reach the top of any mountain you set your sites on already lies with in you.
That version of yourself (having unlimited energy, ready to take on anything, etc.) is ready to be re-introduced to the world so believe in yourself and turn your dreams into accomplishments!
"What would you attempt to do if you knew you could not fail?"-Unknown
Be encouraged to keep on keeping on!!!!
Wednesday, June 29, 2011
A little encouragement along the way....
Sometimes along this journey of life, it helps to have positive encouragement and things to motivate you. I saw these quotes the other day and have written them in a few places that I will see often! I hope they encourage you to keep going!!
- There's a difference between interest and commitment. When you are interested in doing something, you do it only when circumstances permit. When you are committed to something, you accept no excuses, only results! Art Turock
- Don't be afraid to give up the good for the great! John D. Rockefeller
- The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. Vince Lombard
- All you can ask of yourself is to do the best you can do!
Just remember to keep going no matter what! It's when we stop trying that it becomes a problem!
Keep on Keeping on!
- There's a difference between interest and commitment. When you are interested in doing something, you do it only when circumstances permit. When you are committed to something, you accept no excuses, only results! Art Turock
- Don't be afraid to give up the good for the great! John D. Rockefeller
- The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. Vince Lombard
- All you can ask of yourself is to do the best you can do!
Just remember to keep going no matter what! It's when we stop trying that it becomes a problem!
Keep on Keeping on!
Saturday, June 25, 2011
Whining on the road....
So sorry it has been so long since I have posted! I just got back last week from a missions trip to Honduras! What a neat experience that ended way to quickly!!!
One thing that I have noticed is that when people travel for vacation or business or whatever reason they travel, they want to put healthy choices and exercise to the side. I have done that myself! Then when you get back from your trip, you seem to get upset that you have gained weight! I have done that time and time again!!!
This last trip really showed me that I can splurge every now and then for a special treat, but then I have to be willing to make the effort to squeeze in a little more exercise or make better choices after that to compensate! I did that this trip and it really paid off! So I'm excited for the next trip so that I can do the same thing once again!!!
A few things that I did this last trip, was to make sure that I had my daily amount of water before dinner time, when I had time for the pool, I made sure I did some exercises and swam along with the chatting with friends. The fun thing was the friends I was with, we would all come up with different exercises for each other to do!
A fun app that I have now added to my phone is RunKeeper. It is a free app for Iphone and I'm sure others. It will keep track of various activities (running, jogging, walking, cycling etc..) it will keep your time, and your pace (minutes/miles), it lets you use your music from your Ipod as well...so it made for a great workout this morning!!!!
Hope you have a great day and remember to Keep on Keeping on!!
One thing that I have noticed is that when people travel for vacation or business or whatever reason they travel, they want to put healthy choices and exercise to the side. I have done that myself! Then when you get back from your trip, you seem to get upset that you have gained weight! I have done that time and time again!!!
This last trip really showed me that I can splurge every now and then for a special treat, but then I have to be willing to make the effort to squeeze in a little more exercise or make better choices after that to compensate! I did that this trip and it really paid off! So I'm excited for the next trip so that I can do the same thing once again!!!
A few things that I did this last trip, was to make sure that I had my daily amount of water before dinner time, when I had time for the pool, I made sure I did some exercises and swam along with the chatting with friends. The fun thing was the friends I was with, we would all come up with different exercises for each other to do!
A fun app that I have now added to my phone is RunKeeper. It is a free app for Iphone and I'm sure others. It will keep track of various activities (running, jogging, walking, cycling etc..) it will keep your time, and your pace (minutes/miles), it lets you use your music from your Ipod as well...so it made for a great workout this morning!!!!
Hope you have a great day and remember to Keep on Keeping on!!
Tuesday, May 31, 2011
Make sure the coolant levels are correct!!!
Just a little reminder as the summer temps are on the rise and more time is spent in the heat doing outside activities make sure you are drinking plenty of water!
I prefer ICE cold water! The colder the better!!! Make sure you are at least getting 6-8 glasses per day. More if you are sweating (or glistening :o) ) more.
Here are a few signs of dehydration:
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
dry mouth,
the eyes stop making tears,
sweating may stop,
muscle cramps,
nausea and vomiting,
heart palpitations, and
lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure, and death eventually will occur if the dehydration remains untreated.
Take care of yourself...you are the only you there is!
Keep on keeping on!
I prefer ICE cold water! The colder the better!!! Make sure you are at least getting 6-8 glasses per day. More if you are sweating (or glistening :o) ) more.
Here are a few signs of dehydration:
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
dry mouth,
the eyes stop making tears,
sweating may stop,
muscle cramps,
nausea and vomiting,
heart palpitations, and
lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure, and death eventually will occur if the dehydration remains untreated.
Take care of yourself...you are the only you there is!
Keep on keeping on!
Monday, May 30, 2011
Adding a new book to the read list:
I don't know how many of you like to read while you travel, but I like to find good books to read in my down time. I can't read in the car, but I can read while I'm flying and about to see if I can read while riding the train.
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
Wednesday, May 25, 2011
What's to Eat at this Exit?
How many of you struggle with what to do when you go out to eat while trying to watch what you eat? I know at times I do!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Monday, May 9, 2011
Yummy recipe!
Since warmer weather is on the way or maybe already arrived where you live, and you may not want to warm up the kitchen to cook..here is a simple recipe that you can do and it's good for you too!!
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
Tuesday, May 3, 2011
Keeping on Keeping on...
So read chapter 4 in my book Reshaping it All by Candace Cameron Bure. If you can find it, get it! It really does put some things into perspective! I'm going to try to share snipits as I get them!
The challenge today was this:
Do you have a recipe for success? Have you carefully considered your weight-loss goal and detailed the means you'll take in getting there? If you haven't taken that important step, I urge you to grab a pen and paper--a journal if you have one--and answer the three following questions in detail:
1. What is the goal you hope to attain? (Weight loss, better health, release from the bondage of food, more energy, a fitness routins, etc.) Without a specific goal in mind, it's nearly impossibl to attain it. Be specific. If you want to lose weight, decide how much you hope to lose and when you want to reach this goal. Knowing how much you want to lose will be the measuring stick to the time and effort required to lose the extra pounds. It will also measure the lifestyle changes required to maintaining the loss.
2. What do you hope to gain by reaching this goal? (I'll feel younger, gain respect, feel accepted, look beautiful, etc.) Answer honestly; and don't worry, no one but you will peek at your answer. By looking at the emotion behind the goal, you may also discover your drive. Hopefully theis step of selfanalysis will give you a deeper understanding of yourself. If could prompt you to choose a direction you've never considered before. If the answer is "to be skinny," then go one step further and ask what being skinny would mean to you. Our reasons tend to shift over time, and therefore it's an interesting exercise to evaluate where you are today.
3. What is the cost? What is it going to take to make this change? Will you do the legwork it takes to reach this goal? If you want to lose weight, carefully map out the plan, listing the life changes you'll make to get you there. If drinking more water is important, then also list it here. If you want more energy, you will need to be eating well and exercising regularly. Be specific, listing things you need to eliminate as well as changes you need to elminiate as well as changes you need to incorporate. It might be that you are taking things slow, making one change per week, or it could be that you need to make several changes now.
My personal thought..not Candace's thought: Be realistic in your goals. Don't make a weight loss goal of Biggest Loser type...it is not normal to loose 7-12 pounds week after week....the average and safest weight loss is 1-2 pounds per week.
Quote for today: The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable ones then starting on the first one. Mark Twain
Keep on keeping on!!!
The challenge today was this:
Do you have a recipe for success? Have you carefully considered your weight-loss goal and detailed the means you'll take in getting there? If you haven't taken that important step, I urge you to grab a pen and paper--a journal if you have one--and answer the three following questions in detail:
1. What is the goal you hope to attain? (Weight loss, better health, release from the bondage of food, more energy, a fitness routins, etc.) Without a specific goal in mind, it's nearly impossibl to attain it. Be specific. If you want to lose weight, decide how much you hope to lose and when you want to reach this goal. Knowing how much you want to lose will be the measuring stick to the time and effort required to lose the extra pounds. It will also measure the lifestyle changes required to maintaining the loss.
2. What do you hope to gain by reaching this goal? (I'll feel younger, gain respect, feel accepted, look beautiful, etc.) Answer honestly; and don't worry, no one but you will peek at your answer. By looking at the emotion behind the goal, you may also discover your drive. Hopefully theis step of selfanalysis will give you a deeper understanding of yourself. If could prompt you to choose a direction you've never considered before. If the answer is "to be skinny," then go one step further and ask what being skinny would mean to you. Our reasons tend to shift over time, and therefore it's an interesting exercise to evaluate where you are today.
3. What is the cost? What is it going to take to make this change? Will you do the legwork it takes to reach this goal? If you want to lose weight, carefully map out the plan, listing the life changes you'll make to get you there. If drinking more water is important, then also list it here. If you want more energy, you will need to be eating well and exercising regularly. Be specific, listing things you need to eliminate as well as changes you need to elminiate as well as changes you need to incorporate. It might be that you are taking things slow, making one change per week, or it could be that you need to make several changes now.
My personal thought..not Candace's thought: Be realistic in your goals. Don't make a weight loss goal of Biggest Loser type...it is not normal to loose 7-12 pounds week after week....the average and safest weight loss is 1-2 pounds per week.
Quote for today: The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable ones then starting on the first one. Mark Twain
Keep on keeping on!!!
Monday, May 2, 2011
Recalculating....
Our family travels a lot, especially during the summer. We have some fun with our GPS. I don't know if our family is the only ones that do this..but we tend to talk back to our GPS!!! It gets funny sometimes when the kids start trying to use the voice of the GPS to make comments!!
This past weekend our women's group hosted a womens rally. The guest speaker was none other than D.J. Tanner from Full House! Candace Cameron Bure did an awesome job sharing her story! If you get a chance to get her book: Reshaping It ALL. I have just started to read it. It is a very through provoking book as to why we tend to turn to food for comfort instead of turning to God.
At the end of each chapter, she has different quotes, questions from people, recipes etc.
The part I read today that I found very useful was in her A Pinch of Practicality (Ch.3):
Eating good food is one thing. Dining well is another. Here are 5 practical steps that will help you slow down and improve your dining experience:
1. Eye your food first. Does it look like too much? Decide on a smaller portion and stay with your choice unless you find you're not satisfied. You can always go back for a little bit more if need be.
2. Use smaller plates. Smaller plates give us the illusion of larger portions, and larger portions convince us we're satisfied. Our ancestors ate off dishes that are much smaller than we have become accustomed to.
3. Have a glass of cold water with your meal and take sips often. Drinking water will help you slow down and enjoy your food.
4. Engage in conversation if you are dining with others. The fellowship is squally as important as the food, so sit back and listen between bites. Don't worry, your plate isn't leaving.
5. Chew your food slowly. The longer you take to eat a meal, the less food you will consume. And by eating slower, you will also savor the flavor.
A good quote for today:
People who soar are those who refuse to sit back, sigh and wish things would change. They neither complain of their lot nor passively dream of some distant ship coming in. Rather, they visualize in their minds that they are not quitters, they will not allow life's circumstances to push them down and hold them under. Charles Swindoll
This past weekend our women's group hosted a womens rally. The guest speaker was none other than D.J. Tanner from Full House! Candace Cameron Bure did an awesome job sharing her story! If you get a chance to get her book: Reshaping It ALL. I have just started to read it. It is a very through provoking book as to why we tend to turn to food for comfort instead of turning to God.
At the end of each chapter, she has different quotes, questions from people, recipes etc.
The part I read today that I found very useful was in her A Pinch of Practicality (Ch.3):
Eating good food is one thing. Dining well is another. Here are 5 practical steps that will help you slow down and improve your dining experience:
1. Eye your food first. Does it look like too much? Decide on a smaller portion and stay with your choice unless you find you're not satisfied. You can always go back for a little bit more if need be.
2. Use smaller plates. Smaller plates give us the illusion of larger portions, and larger portions convince us we're satisfied. Our ancestors ate off dishes that are much smaller than we have become accustomed to.
3. Have a glass of cold water with your meal and take sips often. Drinking water will help you slow down and enjoy your food.
4. Engage in conversation if you are dining with others. The fellowship is squally as important as the food, so sit back and listen between bites. Don't worry, your plate isn't leaving.
5. Chew your food slowly. The longer you take to eat a meal, the less food you will consume. And by eating slower, you will also savor the flavor.
A good quote for today:
People who soar are those who refuse to sit back, sigh and wish things would change. They neither complain of their lot nor passively dream of some distant ship coming in. Rather, they visualize in their minds that they are not quitters, they will not allow life's circumstances to push them down and hold them under. Charles Swindoll
Monday, April 25, 2011
Throw Your Rear View Mirror out the Window!
I got a neat email and it had a great message to it!
I want you to avoid negative self-talk today and as you move forward.
Throw your rear-view mirror out the window because beating yourself up over weight you have gained, food you ate, workouts you missed, etc. is only going to drag you in the wrong direction.
There is nothing you can do about any of that, so concentrate on today and tomorrow and taking baby steps and making healthy choices. Plus, your negative voice has robbed you of enough days of you becoming who you deserve to be! None of us are perfect, so stop looking in the past and focus on improving your energy and your health today. You are WORTH it!!
It is not the mountain we conquer but ourselves! Sir Edmond Hilary
Keep on Keeping on!!
I want you to avoid negative self-talk today and as you move forward.
Throw your rear-view mirror out the window because beating yourself up over weight you have gained, food you ate, workouts you missed, etc. is only going to drag you in the wrong direction.
There is nothing you can do about any of that, so concentrate on today and tomorrow and taking baby steps and making healthy choices. Plus, your negative voice has robbed you of enough days of you becoming who you deserve to be! None of us are perfect, so stop looking in the past and focus on improving your energy and your health today. You are WORTH it!!
It is not the mountain we conquer but ourselves! Sir Edmond Hilary
Keep on Keeping on!!
Thursday, April 21, 2011
Perfection or Success: It's your choice...
This morning I got an email...The title: Perfection or Success: It's your choice!
If you try to be perfect with your workouts or your eating you will mostly likely constantly let yourself down and the negative voice in your head will eventually talk you into quitting.
To be successful in getting fit and/or losing weight, you have to hold yourself accountable and take action. But you also have to be a realist and recognize that doing a 6-minute workout because you don't have time to do a full 24 minutes is a victory worth celebrating. No it is not perfect, but you are in the game!
Instead of chasing perfection, focus 100% of your energy on being persistent and making your health a top priority. Perfection is unattainable and letting go of this dream will free you to become the high-energy and healthy version of yourself that you deserve to be!
Never let your memories be greater than your dreams. Doug Ivester
If you try to be perfect with your workouts or your eating you will mostly likely constantly let yourself down and the negative voice in your head will eventually talk you into quitting.
To be successful in getting fit and/or losing weight, you have to hold yourself accountable and take action. But you also have to be a realist and recognize that doing a 6-minute workout because you don't have time to do a full 24 minutes is a victory worth celebrating. No it is not perfect, but you are in the game!
Instead of chasing perfection, focus 100% of your energy on being persistent and making your health a top priority. Perfection is unattainable and letting go of this dream will free you to become the high-energy and healthy version of yourself that you deserve to be!
Never let your memories be greater than your dreams. Doug Ivester
Wednesday, April 20, 2011
Thirsty on the Journey...
One of the biggest problems on journeys is that you get thirsty. What do you reach for to quench that thirst? Soda, juice, kool-aid, water?
I hope that you keep your water close! Reports say that when you realize that you are thirsty, you are already in the early stages of dehydration!
Water has so many benefits for your body!
1. Water helps you in your weight loss efforts.
2. Water helps relieve headaches from dehydration.
3. You will look younger and have healthier skin.
4. Better productivity. Since your brain is mostly made up of water, drinking water helps you be more alert!
5. Drinking water regulates your body temperature.
6. Helps in digestion and helps constipation
7. Less cramps and sprains. Water helps keep your joints and muscles lubricated so you are less likely to get cramps or sprains.
8. If you drink water, you are less likely to sick and feel healthy.
9. Relieves fatigue : Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
10. Good Mood:Your body feels very good and that’s why you feel happy.
11. Reduces the risk of Cancer. Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Here are some of the symptoms that you need more water:
Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or smell strong indicates that you need to drink more water.
Dry Skin: Skin is the largest body organ and requires its share of water.
Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
Hunger: Most people mistaken hungry is the indication to eat more, whereas in actual fact, you may be dehydrated. So before you have your meal, grab a glass of water.
Fatigue: Water is a source of enegy, give you a boost in energy.
How much water should you drink: Take your body weight and divide by 2 and that is the amount of ounces of water you should drink. Plus the more you exercise, you need to add more water to your total.
A year from now you will wish you had started today. Karen Lamb
Keep on keeping on!
I hope that you keep your water close! Reports say that when you realize that you are thirsty, you are already in the early stages of dehydration!
Water has so many benefits for your body!
1. Water helps you in your weight loss efforts.
2. Water helps relieve headaches from dehydration.
3. You will look younger and have healthier skin.
4. Better productivity. Since your brain is mostly made up of water, drinking water helps you be more alert!
5. Drinking water regulates your body temperature.
6. Helps in digestion and helps constipation
7. Less cramps and sprains. Water helps keep your joints and muscles lubricated so you are less likely to get cramps or sprains.
8. If you drink water, you are less likely to sick and feel healthy.
9. Relieves fatigue : Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
10. Good Mood:Your body feels very good and that’s why you feel happy.
11. Reduces the risk of Cancer. Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Here are some of the symptoms that you need more water:
Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or smell strong indicates that you need to drink more water.
Dry Skin: Skin is the largest body organ and requires its share of water.
Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
Hunger: Most people mistaken hungry is the indication to eat more, whereas in actual fact, you may be dehydrated. So before you have your meal, grab a glass of water.
Fatigue: Water is a source of enegy, give you a boost in energy.
How much water should you drink: Take your body weight and divide by 2 and that is the amount of ounces of water you should drink. Plus the more you exercise, you need to add more water to your total.
A year from now you will wish you had started today. Karen Lamb
Keep on keeping on!
Sunday, April 17, 2011
Strawberry-Avocado Salsa with Cinnamon Tortilla Chips
Ok...so summer time is coming and all the fresh fruits and veggies just about make me one of the happiest people in the world! I had a friend of mine give me this recipe. I haven't tried it yet...but wanted to pass it along!
2 teaspoons canola oil.
6 (6 inch) whole wheat flour tortillas
2 teaspoons sugar
1/2 teaspoon ground cinnamon
1 1/2 cups finely chopped peeled ripe avocado (about 2)
1 cup finely chopped strawberries
2 tablespoons fresh minced cilantro
1 teaspoon minced seeded jalapeño pepper
2 teaspoons fresh lime juice
3/8 teaspoon salt
1. preheat oven to 350.
2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350 for 10 minutes or until crisp.
3. Combine avocado and remaining ingredients; stir gently to combine. Serve with chips.
Nutritional Information:
Calories: 138
Fat: 6.7 g
Saturated fat: 1g
Protein: 2.8 g
Carbs: 17.3 g
Fiber: 3.6g
Cholesterol:0 g
Iron: 0.3 g
Sodium: 246 mg
Calcium: 7 mg
Weight Watchers Points Plus: 4 points
2 teaspoons canola oil.
6 (6 inch) whole wheat flour tortillas
2 teaspoons sugar
1/2 teaspoon ground cinnamon
1 1/2 cups finely chopped peeled ripe avocado (about 2)
1 cup finely chopped strawberries
2 tablespoons fresh minced cilantro
1 teaspoon minced seeded jalapeño pepper
2 teaspoons fresh lime juice
3/8 teaspoon salt
1. preheat oven to 350.
2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350 for 10 minutes or until crisp.
3. Combine avocado and remaining ingredients; stir gently to combine. Serve with chips.
Nutritional Information:
Calories: 138
Fat: 6.7 g
Saturated fat: 1g
Protein: 2.8 g
Carbs: 17.3 g
Fiber: 3.6g
Cholesterol:0 g
Iron: 0.3 g
Sodium: 246 mg
Calcium: 7 mg
Weight Watchers Points Plus: 4 points
Friday, April 15, 2011
Driving Through Storms...
I got this quote in an email and it inspired this posting:
"Life is not about waiting for the storms to pass..It's about learning how to dance in the rain."-Unknown
I don't know if anyone gets like me but when I get really stressed, I would normally tend to go to the kitchen and see what I could find to eat. I would just munch not ever feeling any satisfaction.
I am still learning to re-think my ways of getting through stressful times,but I am starting to find new ways of getting through stressful times!
Here are a few things that I try to do to make it through stressful times:
- Take a walk
- Read a book
- Talk to a friend
- Clean
- Work in the Yard
- Exercise
The stressful times come and we have the choice to either eat our way through them and feel miserable or work through them and feel better about our choices.
So...I'm learning to dance in the rain!
Keep on Keeping on!!
"Life is not about waiting for the storms to pass..It's about learning how to dance in the rain."-Unknown
I don't know if anyone gets like me but when I get really stressed, I would normally tend to go to the kitchen and see what I could find to eat. I would just munch not ever feeling any satisfaction.
I am still learning to re-think my ways of getting through stressful times,but I am starting to find new ways of getting through stressful times!
Here are a few things that I try to do to make it through stressful times:
- Take a walk
- Read a book
- Talk to a friend
- Clean
- Work in the Yard
- Exercise
The stressful times come and we have the choice to either eat our way through them and feel miserable or work through them and feel better about our choices.
So...I'm learning to dance in the rain!
Keep on Keeping on!!
Friday, April 8, 2011
Traveling During the Weekend!
Good Friday morning....It is the weekend! What kind of plans do you have to do something for yourself that will encourage your journey towards a better you?
My 6 yr old daughter has started ice skating lessons and is so excited to be doing something healthy for herself! She gets to go do practice sessions anytime during the week/weekend. So I have decided to go with her during those sessions and skate myself! Now mind you I am no where near as graceful as she is! But...I am trying something new that is a great workout! She is a great encourager!!! Last week, my 13 yr old went with us. The two of us stayed close to the wall as she skated on out into the middle of the rink...but every now and then she would locate us in her vision and shoot a two thumbs up and say great job!!!
One thing I would suggest that is very helpful to do: Surround yourself with those that will encourage you on your journey!!! It is very hard to do when you don't have a support system!
Now that the weather is nicer...find walking trails in your community and explore and take your family! The more fun you make it, the more others will want to participate! Take healthy snacks and water in a cooler and after your walk, bike ride or run is finished...share a healthy snack together or healthy picnic lunch.
I found a quote in cleaning off my desk this week that I think is really good:
It's not the mountain we conquer but ourselves. Sir Edmond Hilary
Feel free to share what fun activities you are doing so that others that read this will be encouraged to try.
Keep on keeping on!
My 6 yr old daughter has started ice skating lessons and is so excited to be doing something healthy for herself! She gets to go do practice sessions anytime during the week/weekend. So I have decided to go with her during those sessions and skate myself! Now mind you I am no where near as graceful as she is! But...I am trying something new that is a great workout! She is a great encourager!!! Last week, my 13 yr old went with us. The two of us stayed close to the wall as she skated on out into the middle of the rink...but every now and then she would locate us in her vision and shoot a two thumbs up and say great job!!!
One thing I would suggest that is very helpful to do: Surround yourself with those that will encourage you on your journey!!! It is very hard to do when you don't have a support system!
Now that the weather is nicer...find walking trails in your community and explore and take your family! The more fun you make it, the more others will want to participate! Take healthy snacks and water in a cooler and after your walk, bike ride or run is finished...share a healthy snack together or healthy picnic lunch.
I found a quote in cleaning off my desk this week that I think is really good:
It's not the mountain we conquer but ourselves. Sir Edmond Hilary
Feel free to share what fun activities you are doing so that others that read this will be encouraged to try.
Keep on keeping on!
Wednesday, April 6, 2011
Are You Stuck in Traffic???
So here you are...feeling like you are stuck in traffic...the scale is not moving up or down.
I have been in that spot quite a few times over this new journey. At times it gets frustrating, other times it is puzzling. It can be as simple as your body has gotten used to your current food choices or your workout. Or it may be that your body doesn't have enough fuel to keep it going and it starts to hold on and go into starvation mode.
I almost cringe when I hear people say that they are going to go on a 800 or less calories a day. That's like putting a 1/4 tank of gas in but expecting to drive cross country without ever stopping for fuel again. It make work for a few days...but it won't last. Your body starts to panic when it realizes that you are not going to give it more fuel and it goes into starvation mode and will start eating away at your muscle and hold on to the fat to use for fuel.
In your workout, if you are walking outside at a park trail, try starting in the opposite direction that you have been walking. Try doing an interval workout. Don't to the same exercise for a long amount of time. Break it up doing different exercises during your workout time.
For example, I enjoy working out on Tuesday nights while watching Biggest Loser. I have a gazelle and I may start on that and go until the first commercial break. Then I get my crunch ball and do crunches until the break is over. Then back on the gazelle until the next commercial break and then get my hand held weights and do some exercises with my weights until the show starts again..then do push-ups and possibly more crunches etc...but keep going until my set time is up while watching. If you exercise while watching a show, and you exercise every commercial break for an hour show, you get at least a 20 minute interval chance, instead of staying on the treadmill or gazelle etc.
Try changing up the way you do things and see if you see a change in the scale. But most important, make sure you are giving your body enough fuel to function!
Keep on Keeping on!!!
I have been in that spot quite a few times over this new journey. At times it gets frustrating, other times it is puzzling. It can be as simple as your body has gotten used to your current food choices or your workout. Or it may be that your body doesn't have enough fuel to keep it going and it starts to hold on and go into starvation mode.
I almost cringe when I hear people say that they are going to go on a 800 or less calories a day. That's like putting a 1/4 tank of gas in but expecting to drive cross country without ever stopping for fuel again. It make work for a few days...but it won't last. Your body starts to panic when it realizes that you are not going to give it more fuel and it goes into starvation mode and will start eating away at your muscle and hold on to the fat to use for fuel.
In your workout, if you are walking outside at a park trail, try starting in the opposite direction that you have been walking. Try doing an interval workout. Don't to the same exercise for a long amount of time. Break it up doing different exercises during your workout time.
For example, I enjoy working out on Tuesday nights while watching Biggest Loser. I have a gazelle and I may start on that and go until the first commercial break. Then I get my crunch ball and do crunches until the break is over. Then back on the gazelle until the next commercial break and then get my hand held weights and do some exercises with my weights until the show starts again..then do push-ups and possibly more crunches etc...but keep going until my set time is up while watching. If you exercise while watching a show, and you exercise every commercial break for an hour show, you get at least a 20 minute interval chance, instead of staying on the treadmill or gazelle etc.
Try changing up the way you do things and see if you see a change in the scale. But most important, make sure you are giving your body enough fuel to function!
Keep on Keeping on!!!
Monday, April 4, 2011
Blueberry Crumble
Canola Oil (propellant free)
1/4 c. whole grain oat flour
34 ounces (about 8 cups) fresh blueberries
1/4 cup + 2 tablespoons light agave nectar
2 tablespoons freshly squeezed lemon juice
1 cup old-fashioned oats
2 tablespoons very cold unsalted butter, cut into cubes
1 tablespoon 100% fruit blueberry or mixed berry spread
Preheat oven to 350. Light mist an 8x8 glass or ceramic baking dish with spray. Add the flour to the bowl of a mini food processor fitted with a chopping blade. Process it for 2 minutes. In a medium mixing bowl, mix the blueberries, agave, lemon juice, and flour until well combined. Transfer the mixture to the prepared baking dish. Set aside In a small mixing bowl, combine the oats, butter, and fruit spread using a pastry blender until well combined. Sprinkle the oat mixture evenly over the fruit mixture.
Bake for 45-50 minutes, or until the berries are tender and hot throughout(only some juices should remain in the bottom of the pan; it shouldn't be runny), and the topping golden brown. Transfer the dish to a wire rack and cool for 10-15 minutes. Cut into 6 pieces. Serve immediately.
per serving: 251 calories, 4 g. protein, 49 g. carbohydrates, 6 g. fat, 2 g. saturated fat, 10 mg cholesterol, 6 g. fiber, 2 mg sodium
Weight Watchers plus points: 7
This was a tasty dessert!
1/4 c. whole grain oat flour
34 ounces (about 8 cups) fresh blueberries
1/4 cup + 2 tablespoons light agave nectar
2 tablespoons freshly squeezed lemon juice
1 cup old-fashioned oats
2 tablespoons very cold unsalted butter, cut into cubes
1 tablespoon 100% fruit blueberry or mixed berry spread
Preheat oven to 350. Light mist an 8x8 glass or ceramic baking dish with spray. Add the flour to the bowl of a mini food processor fitted with a chopping blade. Process it for 2 minutes. In a medium mixing bowl, mix the blueberries, agave, lemon juice, and flour until well combined. Transfer the mixture to the prepared baking dish. Set aside In a small mixing bowl, combine the oats, butter, and fruit spread using a pastry blender until well combined. Sprinkle the oat mixture evenly over the fruit mixture.
Bake for 45-50 minutes, or until the berries are tender and hot throughout(only some juices should remain in the bottom of the pan; it shouldn't be runny), and the topping golden brown. Transfer the dish to a wire rack and cool for 10-15 minutes. Cut into 6 pieces. Serve immediately.
per serving: 251 calories, 4 g. protein, 49 g. carbohydrates, 6 g. fat, 2 g. saturated fat, 10 mg cholesterol, 6 g. fiber, 2 mg sodium
Weight Watchers plus points: 7
This was a tasty dessert!
Saturday, April 2, 2011
These boots are made for walking...
Ok...well I don't know how far I would make it in a pair of boots...but walking I LOVE!!!
Sometimes it is hard in a busy schedule to fit in exercise! One of the ways that I fit in a little more walking is when I am shopping. If I go to Walmart, the mall..anywhere I go, I don't keep circling around until something close opens up, I park towards the end of the parking lot and walk.
Today I took my youngest two shopping for spring and summer clothes. We picked a central parking spot at the outlet mall that we were at and came up with a plan to get in our walking. We would go to a store, take our purchase to the car, walk to another store, take the purchase to the car..etc..and throw in a couple of bathroom trips which were a bit aways from where we were...and got in a bit of walking.
Take advantage of the good parking because not to many people park in the spaces that are a little bit away.
Also another good thing to do is buy a pedometer! They are fairly reasonable to purchase most places. They say you should try to average at least 10,000 steps per day. I wear mine everywhere I go! I keep it beside my bed at night and when I get up in the mornings, I put it on and it's the last thing I take off at night! You really see how much you are moving when you have one!
Make it fun. My husband (when he is not on the road traveling) and I have a competition going that whoever has the least amount of steps at the end of the week...has to pay for our date night! I think I have only lost a couple of times since we started doing this! You could even do that with a friend. Set up a friendly challenge to see who gets the most steps for a week and plan a friends night out and whoever looses has to pay for the meal (with in reason) :o)
If you don't make exercise fun, you won't keep up with it. Find something you like to do and as the Nike motto says :"Just DO IT!" Check with your local Y or fitness center, they offer water aerobics, spinning classes, aerobics, etc..but find something to do!
Quote for today:
"Every day do something that will inch you closer to a better tomorrow." Doug Firebaugh
PS..the picture today is of me in at the start of the 2010 Turkey Trot...I have really grown to LOVE doing the Turkey Trot!
Friday, April 1, 2011
How's Your Engine Running?
It's interesting to me when you get a new vehicle, it comes with an instruction manual. In this book, it tells you every thing you need to know about the vehicle you have purchased. What type of oil, what type of gas, what type of tires etc...
Have you ever wondered why your body doesn't work like it is supposed too? Have you ever stopped to think about what kind of fuel you are putting into your body?
I have learned over this journey, that if I don't have the right kind of fuel in my body, I feel terrible! My stomach will ache and my head will hurt. But if I choose to put the right type of fuel in my system, I feel better, have more energy and surely can function better.
You can't survive on junk! It is OK to have things in moderation, but not on a daily basis. You will soon find out that if you start to limit or do without some things that you really don't miss them. It is very rare that I eat anything fried anymore..except when on occasion at Chick Fil A that I will eat their fries. I very rarely ever have a soda. I usually only drink unsweet tea or water. I couldn't tell you the last time that I have had a Krispy Kreme doughnut.
When you don't put the right fuel in your system, it's like putting sugar in your gas tank and never changing your oil.
The same also counts for exercise! If you are a couch potato (I have been there) you stay tired! But if you start adding exercise, even if it is only a short walk down the street, you will notice that you have more energy during the day and that you rest better at night.
So why not take an inventory of what type of fuel you are putting into your body...make a few changes and see if you notice a change.
Just remember: Garbage in...Garbage out!
Keep on keepin on!!!
Have you ever wondered why your body doesn't work like it is supposed too? Have you ever stopped to think about what kind of fuel you are putting into your body?
I have learned over this journey, that if I don't have the right kind of fuel in my body, I feel terrible! My stomach will ache and my head will hurt. But if I choose to put the right type of fuel in my system, I feel better, have more energy and surely can function better.
You can't survive on junk! It is OK to have things in moderation, but not on a daily basis. You will soon find out that if you start to limit or do without some things that you really don't miss them. It is very rare that I eat anything fried anymore..except when on occasion at Chick Fil A that I will eat their fries. I very rarely ever have a soda. I usually only drink unsweet tea or water. I couldn't tell you the last time that I have had a Krispy Kreme doughnut.
When you don't put the right fuel in your system, it's like putting sugar in your gas tank and never changing your oil.
The same also counts for exercise! If you are a couch potato (I have been there) you stay tired! But if you start adding exercise, even if it is only a short walk down the street, you will notice that you have more energy during the day and that you rest better at night.
So why not take an inventory of what type of fuel you are putting into your body...make a few changes and see if you notice a change.
Just remember: Garbage in...Garbage out!
Keep on keepin on!!!
Wednesday, March 30, 2011
Our Favorite Meat Loaf
This has become a family favorite! I hope you enjoy it!
2 teaspoons canola oil
1 cup finely chopped mushrooms
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 pound lean ground beef (we use ground turkey)
1/2 cup quick cooking (non instant) oats
2 large egg whites
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
2 teaspoons finely chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon black pepper
3 garlic cloves, minced
1/4 cup tomato puree or tomato sauce
Preheat oven to 350 degrees
Heat oil in large nonstick skillet over medium heat. Add mushrooms, onion, carrot, and celery; cook, stirring, until onion is softened, about 5 minutes. Transfer to large bowl. Add remaining ingredients except tomato sauce to vegetables in bowl; mix well. Press meat loaf mixture into a 4 1/2 x 8 1/2 inch loaf pan. Bake meat loaf 30 minutes. Brush tomato sauce on top of loaf. Bake until instant-read thermometer inserted into center registers 160 for well done, 30-45 minutes longer. Let stand about 5 minutes. Cut into 8 slices Serves 4
Per serving (2 slices)
243 calories, 8 g. total fat, 59 mg Cholesterol, 421 mg sodium, 15 g. total carbs, 5 g. total sugar, 2g. fiber, 26g. protein, 35 mg calcium
Weight Watcher points plus: 6
2 teaspoons canola oil
1 cup finely chopped mushrooms
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 pound lean ground beef (we use ground turkey)
1/2 cup quick cooking (non instant) oats
2 large egg whites
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
2 teaspoons finely chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon black pepper
3 garlic cloves, minced
1/4 cup tomato puree or tomato sauce
Preheat oven to 350 degrees
Heat oil in large nonstick skillet over medium heat. Add mushrooms, onion, carrot, and celery; cook, stirring, until onion is softened, about 5 minutes. Transfer to large bowl. Add remaining ingredients except tomato sauce to vegetables in bowl; mix well. Press meat loaf mixture into a 4 1/2 x 8 1/2 inch loaf pan. Bake meat loaf 30 minutes. Brush tomato sauce on top of loaf. Bake until instant-read thermometer inserted into center registers 160 for well done, 30-45 minutes longer. Let stand about 5 minutes. Cut into 8 slices Serves 4
Per serving (2 slices)
243 calories, 8 g. total fat, 59 mg Cholesterol, 421 mg sodium, 15 g. total carbs, 5 g. total sugar, 2g. fiber, 26g. protein, 35 mg calcium
Weight Watcher points plus: 6
How Heavy a Load Are You Hauling?
It's interesting sometimes with as much as our family travels sometimes we always see the truck weigh stations along the highway. Some are opened and some are closed. Usually more closed than open. It makes you wonder, or maybe it's me and my crazy mind, if the truckers get in the habit of those weigh stations being closed do they find themselves saying that it is ok to carry extra weight?
The same can go for people...we get so used to life and running from one place to the next that we get used to running through the drive thru's, grabbing a quick bite to eat that we feel like it is ok to carry a little extra weight.
That stinkin' thinkin' got me to the heaviest point of my life several years ago. I never believed that I was ever as overweight as I truly had gotten. I soooo could have qualified as a contestant on the Biggest Loser! Since I am being honest on this blog, I was at my heaviest right at 300 pounds!!! But I didn't dare put that information on my drivers license! I am sure, just like truck drivers, sneaking in a few extra pounds on the load wouldn't make much of a difference! But it DOES!
It limited what I could do and where I could go! It was shortening my life and my quality of life each and every day and I didn't accept that! I couldn't go on long walks with my kids, would get very winded walking through the amusement park (of course if you have ever been to Silver Dollar City and walked up some of those hills...most people get winded!) But I was slowly killing myself!
High blood pressure, diabetes and other health problems are in my family. I was, if I didn't soon take control of my life, headed towards those problems. I didn't want to go there. So when you don't want to go down a road, what do you do? You recalculate and change directions!
I used to have problems with my knees just hurting so bad by the end of the day! It was because they were having to carry a lot of weight that they were not made to carry!
I read an interesting fact: For every pound of weight that you lose, you take off four pounds of pressure off of your joints! WOW!!! Now I don't have hardly any pain at all in my knees...even when I jog for a bit. Yes...I now am able to jog some. Not any long distances yet.....but that time is coming!
I have goals in mind of some 5K's, a 10K and even a half marathon that I would like to eventually do! Does the idea of one day doing a half marathon scare me? Absolutely...but you never overcome your fears by letting them still overtake you, you overcome your fears by facing them! So now on my phone I have an app-C25K. I am waiting for a little bit warmer weather before I start. This app will help me decrease my time of doing a 5K, but also help me increase my time of jogging/running! I never thought I would ever get to the point in my life that I would look forward to exercise...but I really do look for the days that I get to go to a nearby Nature Center and hike the 2 mile trail or go to the park and walk/jog on the track.
Be encouraged! Know that changing your direction that you are traveling starts with the first step- the first step leads to the first mile- and the first mile leads to a healthier you!
P.S. The picture is of me jogging across the finish line at the 2010 Turkey Trot in the rain!
Tuesday, March 29, 2011
A simple snack
Here is a quick and easy snack recipe that I really like!
1 red delicious apple
1 granny smith apple
Cinnamon
Splenda
Core the apples. Chop into a microwave safe bowl. Sprinkle with cinnamon and Splenda. Put into the microwave for between 1 1/2 minutes-2 minutes. Check around a minute and stir the apples and check for softness.
After the apples are done and you have the extra calories or points, it is also very good to add 1/2 cup of the reduced fat/no sugar added vanilla ice cream.
If you are a weight watcher, you would only have to count the ice cream!
Enjoy
1 red delicious apple
1 granny smith apple
Cinnamon
Splenda
Core the apples. Chop into a microwave safe bowl. Sprinkle with cinnamon and Splenda. Put into the microwave for between 1 1/2 minutes-2 minutes. Check around a minute and stir the apples and check for softness.
After the apples are done and you have the extra calories or points, it is also very good to add 1/2 cup of the reduced fat/no sugar added vanilla ice cream.
If you are a weight watcher, you would only have to count the ice cream!
Enjoy
What to do when you come to a fork in the road...
Throughout this journey, you do come to forks in the road..is it worth getting up at 5:00 am to fit in an exercise before work or school? Is it worth going out on a Saturday morning to get a walk or a jog in?
I read this quote today on a friends facebook page and thought that it would fit in this blog:
You have three choices in life. Give up, Give in, or Give it your all. So remember that falling down is part of life and picking yourself up is part of living!
Should weight loss be such a difficult thing? I know in my life that weight gain wasn't ever a problem! Why isn't loosing weight just as easy? NOTHING IS LIFE WORTH HAVING IS EVER EASY! Regaining your health and your life back is worth having!
You see the numbers go down, you see the numbers stay the same and you even see the numbers go up. My friend Vicki (who happens to be my Weight Watchers Leader) has this saying she says: If you kind of do it, it kind of works. If you really do it, it really works!
I read this quote today on a friends facebook page and thought that it would fit in this blog:
You have three choices in life. Give up, Give in, or Give it your all. So remember that falling down is part of life and picking yourself up is part of living!
Should weight loss be such a difficult thing? I know in my life that weight gain wasn't ever a problem! Why isn't loosing weight just as easy? NOTHING IS LIFE WORTH HAVING IS EVER EASY! Regaining your health and your life back is worth having!
You see the numbers go down, you see the numbers stay the same and you even see the numbers go up. My friend Vicki (who happens to be my Weight Watchers Leader) has this saying she says: If you kind of do it, it kind of works. If you really do it, it really works!
What do you have to drink on this journey??
What beverage do you think of when you think of the South? More than likely, you think of a tall glass of ice cold sweet tea! When growing up in the south, we usually had sweet tea in our bottles when we were toddlers!!! It is quite the refreshing drink!! It is also the state beverage of South Carolina!
Two years and 1 month ago, I made a choice to give up my state beverage! In one of our meetings we were discussing drinks and someone had made the statement of how much they liked a certain tea from one of my personal favorite places to eat! Our leader proceeded to explain that 1 cup of this tea was close to 1000 calories!!!!! 1000 CALORIES!!! It was nothing to go eat here and have 3 or 4 cups of tea!!!! I was eating calories, plus the 3-4000 calories of tea!!! That was the day I decided to find a new favorite drink!
Do I still drink tea??? YES!!! I enjoy having ice cold tea! When we are out to eat, I get unsweet tea and sometimes will add Splenda. When I make my own tea at home, I will use decaf tea bags and add 1 flavored tea bag.
Our favorite blend right now is adding 1 bag of "Taste of Summer" tea bag to the tea bags that I am brewing. I use the regular size of tea bags and not family size.
Another favorite drink to have at our house is "Spa Water". If you are going to be on this life long journey, enjoy the simple things! We get fresh lemons, limes and an orange. We get full a pitcher of water and squeeze a lemon, a lime and orange juice in the water. Then we slice the fruit and add it into the water. Keep it in the fridge to keep it cold! It has been said that cold water actually burns calories because it cools your body temperature...so your body has to work to drink ice water!
I am not a big soda drinker. So it really isn't a challenge for me to stay away from diet sodas. Every now and then I will drink a diet soda...
You don't have to go cold turkey on anything, you can ease into changes. Don't ever put yourself where you have totally deprived yourself of anything. Because you may find yourself binging on these items later.
Quote for the day: Every improvement you make starts with the belief you can do better!
Two years and 1 month ago, I made a choice to give up my state beverage! In one of our meetings we were discussing drinks and someone had made the statement of how much they liked a certain tea from one of my personal favorite places to eat! Our leader proceeded to explain that 1 cup of this tea was close to 1000 calories!!!!! 1000 CALORIES!!! It was nothing to go eat here and have 3 or 4 cups of tea!!!! I was eating calories, plus the 3-4000 calories of tea!!! That was the day I decided to find a new favorite drink!
Do I still drink tea??? YES!!! I enjoy having ice cold tea! When we are out to eat, I get unsweet tea and sometimes will add Splenda. When I make my own tea at home, I will use decaf tea bags and add 1 flavored tea bag.
Our favorite blend right now is adding 1 bag of "Taste of Summer" tea bag to the tea bags that I am brewing. I use the regular size of tea bags and not family size.
Another favorite drink to have at our house is "Spa Water". If you are going to be on this life long journey, enjoy the simple things! We get fresh lemons, limes and an orange. We get full a pitcher of water and squeeze a lemon, a lime and orange juice in the water. Then we slice the fruit and add it into the water. Keep it in the fridge to keep it cold! It has been said that cold water actually burns calories because it cools your body temperature...so your body has to work to drink ice water!
I am not a big soda drinker. So it really isn't a challenge for me to stay away from diet sodas. Every now and then I will drink a diet soda...
You don't have to go cold turkey on anything, you can ease into changes. Don't ever put yourself where you have totally deprived yourself of anything. Because you may find yourself binging on these items later.
Quote for the day: Every improvement you make starts with the belief you can do better!
Monday, March 28, 2011
Garlic Southern Fried Chicken
Growing up in a southern family, we LOVE fried foods! We fry everything (just about). That's why I was eager to try this recipe! My family LOVED it...hope you do too!
To say I LOVE cookbooks would be an understatement! I love getting new cookbooks and this recipe happens to come from my newest one: The Biggest Loser Flavors of the World cookbook.
4 small bone-in-chicken breasts (7-8 ounces each, trimmed of skin and visible fat)
1 1/4 cups low fat buttermilk
Olive oil spray (propellant free)
2 teaspoons all-natural salt-free garlic herb seasoning (I used Mrs. Dash)
1/2 teaspoon salt, plus more to taste if desired (I didn't add any salt at all)
1 cup of all natural whole wheat panko-style bread crumbs
Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them at least once.
Preheat oven to 450 degrees. Lightly mist a medium nonstick baking sheet with spray.
In a small bowl, mix the seasoning and the salt.
Add the panko to a medium shallow bowl.
Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breast, arranging them on the baking sheet so they do not touch.
Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12-15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.
Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace of saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium
Weight Watchers points plus: 4
To say I LOVE cookbooks would be an understatement! I love getting new cookbooks and this recipe happens to come from my newest one: The Biggest Loser Flavors of the World cookbook.
4 small bone-in-chicken breasts (7-8 ounces each, trimmed of skin and visible fat)
1 1/4 cups low fat buttermilk
Olive oil spray (propellant free)
2 teaspoons all-natural salt-free garlic herb seasoning (I used Mrs. Dash)
1/2 teaspoon salt, plus more to taste if desired (I didn't add any salt at all)
1 cup of all natural whole wheat panko-style bread crumbs
Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them at least once.
Preheat oven to 450 degrees. Lightly mist a medium nonstick baking sheet with spray.
In a small bowl, mix the seasoning and the salt.
Add the panko to a medium shallow bowl.
Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breast, arranging them on the baking sheet so they do not touch.
Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12-15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.
Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace of saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium
Weight Watchers points plus: 4
Journeys
After that Turkey Trot of 2008, my desire for doing better kept going! I made a goal to do at least 2 5K's a year! I know that I may never win a medal doing these 5 K's, but every time I finish, I write all of my stats on my bib number! So each year when I complete that race, I come home and hang my bib number on the hook with my others! I am really starting to collect quite a few accomplishments over the last 3 years! My hard work is starting to pay off.
I also know that this journey doesn't have a stopping point! Most of the time when you start a journey, you plan your starting point and your ending point. But not this journey! This journey, like any other journey, has bumps in the road! You hit holidays, special events, family functions etc..that have LOTS of opportunities to set your journey back.
One thing that crosses my mind is this:" Just because you fall off the wagon, you don't need to stay and play in the mud puddles!" You pick yourself up, dust yourself off and keep going!
Should this journey of loosing weight really be taking me this long? Who knows. All I know is that this journey continues one step at a time!
Through out this blog, I will be posting some of our favorite recipes, interests, fun and hopefully encouraging things to help others along their journey!
Just remember...the journey of a lifetime starts with the first step!
Starting the Journey....
I am not actually starting the journey, this is a journey that I have been on for a few years! I am blogging this journey in hopes that it will help my friends, family and anyone else who happens to come across this to maybe help encourage them on their journey.
When I first started this journey, I had just returned from a Spring Break trip to New York City. New York City is a city where you do a lot of walking!!! So I walked all over NYC! Enjoyed myself greatly, but know now that I totally would have enjoyed myself more if I would not have been so overweight! But that is when the gears in my mind started to turn and my heart began to start to want to start this journey!
When we came home from NYC, the thoughts of how can I start doing life better was still going through my head. I had talked with one of my friends on the trip and we decided that we would encourage one another. Well after we got home from the trip and got back into our routines, we really let that kind of go to the wayside.
Within the next few days, a dear friend of mine called me and said that she had to do something, that she just couldn't handle things the way they were and wanted to know if I would go to Weight Watchers with her.
Well that is the day my journey picked up speed!!! That is when I got off the curb and started to head out for this new journey!
That was in March 2008 and in November of 2008, I walked my first 5K-Turkey Trot. I just about died!! It was rough, but I finished! I had done a 5K a few years before with some friends and survived. This Turkey Trot was different because I was different! I was so sick after the Turkey Trot was over because I do believe my body was in shock and was wondering what in the world was going on...
More coming shortly....
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