It's The Weigh YOU do the Thin(gs) YOU Do! It flows, shimmer & glow...spinning and dancing in the light of THIS Moon for ... as it is the weigh you do the Thin(g) YOU do!
Tuesday, July 28, 2009
You Grow Girl!
For those who are interesved in having healthy food you grow yourself to help in your weight release plan, check out this site www.yougrowgirl.com
Saturday, July 25, 2009
Coming to a Fork in the Road~Can I Get a Witness?
A conversation on the difficulty in being our own cheerleader led me write this.
I was amazed how with such candor how many people struggle with giving praise to oneself & easy to another by citing different words (kinder words) to others and harsher ones to themselves... Somehow we've becomed so conditioned to believe if we give ourselves a compliment or praise that we are swelled head, boastful, prideful et al.
Where did we learn that? Should we take pride which in itself not a bad thing when we've done well? Or if we "failed" is it really failure? A favorite adage is "If I did all I could & did not succeed, at least I did not fail". Some do what they've seen or taught. And we are always being taught.
Make no mistake family, friends,associates,community, media you name it have a vested interest in making sure that conditioning continues. So do we... And it does not mean that intent is malovent perhaps when it is family or friends, buv how often have we heard the stories of ones who released weight made their goals and then people's attitude toward us change. And make no mistake, if you think well of yourself it can so rattle some, that they will be bound & invent at times to reduce you to how they see themselves instead of pulling out their own pom-poms.
Don't you let them do it.
And discounting our OWN emotional response to that attitude when all the things we thought should have happened once the weight was released is still there? Weight can be a reaction to a host of other things good bad or indifferent.
A a wise person said to me once when the weight peels off like thin membranes of an onion, what ever it insulated us from will still be there. Peeling away will like the onion bring tears, but it could be cleansing tears of release if we want.
I am a flawed person not always up but then I would need to be on medication :=) if I was way up there all the time. But I store away enough good cheer for myself to lift me up when I don't want to get up. Some already know this about me, I like to use is instead of the word weight "loss" is weight "release". It may seem awkward at 1st, but if you think about it when you lose something that means something to you, how much effort you put into "finding" it? And the weight DID indeed mean something,even if it does not now or matter as much!
So this is for posting your "atta girl" or "atta boy" for shifting the paradigm. If it is uncomfortable or you find yourself feeling you've "failed" how can you change that wording?
Example: I only lost 1 of the 2 pound goal I set, I've failed.
Rephrased: I lost a pound! Whoo Hoo!
Example: Although I said I would walk everyday, I only got in 2 days. I failed"
Rephrased: Maybe my original goal was not attained, but I DID get 2 days in" Whoo Hoo!
Or even looking at your body differently... How about thanking your body for carrying you all these years with whatever weighed you down? How about saying you're welcome when when your body respond with more pep when you nourished it? How about thank your body for breathing for functioning?
See how kind you are in your words to others, substitute YOUR NAME in its place, even if you do not believe it yet! It may sound silly in the beginning & some days may be more of a stretch then others, but you will indeed create new neurons & synapses in your brain, rewiring your thinking.
I did not want believe it at 1st but somewhere unbeknown to me my attitude shifted, 1st in somewhat small, subtle ways then in bigger ones. It takes on an average 30 days to undo and redo.
What will you have to lose?
Oh yeah weight!
A Chinese proverb states "Barn burn down. Now I can see the sky".
Thursday, July 23, 2009
Summer Cucumber Salsa
Summer Cucumber Salsa
Ingredients
3 medium-large cucumbers
3 small-medium tomatoes
1 green bell pepper
1/2 cup red onion
2 jalapeno peppers
2 Tbsp minced cilantro
2 Tbsp minced fresh dill
3 squeezes of lime juice (either from wedges or a lime-bottle)
Directions
(20 minute prep-time is for chopping up all the ingredients.)
Peel cucumber (if desired- you can leave the peel on if you prefer- I usually do, or at least leave some of it).
Remove seeds from cucumber and discard, and chop remaining cucumber flesh into small pieces.Remove seeds from tomatoes and discard.
Chop remaining flesh into small pieces.Remove seeds from bell pepper and discard.
Chop bell pepper into small pieces.Remove seeds from jalapeno peppers and chop into very small pieces (or mince).
Chop red onion into small pieces.
Mince cilantro and dill.Combine all chopped veggies in a large bowl.
Add cilantro and dill and mix together well. A
dd a few squeezes of lime juice and mix together again. Serve with your choice of tortilla chips (not included in nutritional information). I use baked chips to make the recipe a little more healthy.
I've found this salsa tastes great on baked "Scoops" chips, or corn tortilla chips with the "hint of lime" flavor.
It especially worked well when I served it with Mango-Peach baked fruit chips!
Servings: 6
Nutritional Info
Fat: 0.5g
Carbohydrates: 9.8g
Calories: 44.4
Protein: 2.0g
Ingredients
3 medium-large cucumbers
3 small-medium tomatoes
1 green bell pepper
1/2 cup red onion
2 jalapeno peppers
2 Tbsp minced cilantro
2 Tbsp minced fresh dill
3 squeezes of lime juice (either from wedges or a lime-bottle)
Directions
(20 minute prep-time is for chopping up all the ingredients.)
Peel cucumber (if desired- you can leave the peel on if you prefer- I usually do, or at least leave some of it).
Remove seeds from cucumber and discard, and chop remaining cucumber flesh into small pieces.Remove seeds from tomatoes and discard.
Chop remaining flesh into small pieces.Remove seeds from bell pepper and discard.
Chop bell pepper into small pieces.Remove seeds from jalapeno peppers and chop into very small pieces (or mince).
Chop red onion into small pieces.
Mince cilantro and dill.Combine all chopped veggies in a large bowl.
Add cilantro and dill and mix together well. A
dd a few squeezes of lime juice and mix together again. Serve with your choice of tortilla chips (not included in nutritional information). I use baked chips to make the recipe a little more healthy.
I've found this salsa tastes great on baked "Scoops" chips, or corn tortilla chips with the "hint of lime" flavor.
It especially worked well when I served it with Mango-Peach baked fruit chips!
Servings: 6
Nutritional Info
Fat: 0.5g
Carbohydrates: 9.8g
Calories: 44.4
Protein: 2.0g
Tuesday, July 21, 2009
Rock(ing) Lobster-Gerry Gavin
This one's from my latest cookbook Dining In.
If you don't have your copy, you can get an autographed book from www.ChefGarvin.com.
Angel Hair Pasta with Sauteed Lobster
1 lb dried angel hair pasta
1 3 lb. lobster; cooked
1 Tbsp. olive oil
2 Tbsp. shaved garlic
1 Cup white wine
2 Tbsp. unsalted butter (optional)
1 tsp Sugar
Kosher salt ground black pepper
Instructions:
1. Cook pasta according to package directions.
2. Whitle the pasta is cooking remove lobster meat from the shell and coarsely chop.
3. In a saute pan heat the oil over medium heat. Add the garlic; saute for 1 minute. Add the lobster and wine. Bring to boiling. Reduce heat and simmer, uncovered, for 3 minutes more. Add the butter, if desired, and the sugar.
4. Add the drained cooked pasta; mix well. Season to taste with the salt and pepper.
If you don't have your copy, you can get an autographed book from www.ChefGarvin.com.
Angel Hair Pasta with Sauteed Lobster
1 lb dried angel hair pasta
1 3 lb. lobster; cooked
1 Tbsp. olive oil
2 Tbsp. shaved garlic
1 Cup white wine
2 Tbsp. unsalted butter (optional)
1 tsp Sugar
Kosher salt ground black pepper
Instructions:
1. Cook pasta according to package directions.
2. Whitle the pasta is cooking remove lobster meat from the shell and coarsely chop.
3. In a saute pan heat the oil over medium heat. Add the garlic; saute for 1 minute. Add the lobster and wine. Bring to boiling. Reduce heat and simmer, uncovered, for 3 minutes more. Add the butter, if desired, and the sugar.
4. Add the drained cooked pasta; mix well. Season to taste with the salt and pepper.
Thursday, July 16, 2009
Blacks Have Highest Obesity Rates in U.S.
I will comment on this later after I finish sputtering...
Blacks Have Highest Obesity Rates in U.S.
Hispanics also show higher prevalence than whites, CDC researchers find
By Steven ReinbergHealthDay Reporter
THURSDAY, July 16 (HealthDay News) -- The obesity epidemic in the United States is hitting minorities the hardest, U.S. health officials report.
Here are the hard numbers: Blacks have a 51 percent greater prevalence of obesity than whites, and Hispanics have 21 percent greater obesity prevalence than whites, according to researchers from the U.S. Centers for Disease Control and Prevention.
Obesity rates also vary geographically. Among blacks and whites, the highest rates of obesity are in the South and Midwest. Among Hispanics, obesity rates were highest in the South, Midwest and West, according to the July 17 issue of the Morbidity and Mortality Weekly Report, a CDC publication.
"There are at least three reasons for these findings," said study author Dr. Liping Pan, a CDC epidemiologist. "The first is individual behavior."
For example, blacks and Hispanics are less likely to engage in physical activity compared with whites, she said.
There are also differences in attitudes and cultural norms, Pan said. "For example, black and Hispanic women are more accepting of their own body size than white women," she said. "They are happy with their weight and less likely to try to lose weight."
The third factor is the limited access to healthy affordable food and safe places to engage in physical activity, Pan said.
Pan noted that all ethnic and racial groups in the United States have a high prevalence of obesity. Programs to fight obesity need to be directed at everyone, not just specific groups, she said.
For the report, Pan's team uses data from the CDC's Behavioral Risk Factor Surveillance System for 2006 through 2008.
The researchers found that, in 40 states, the prevalence of obesity was 30 percent or more among blacks. In Alabama, Maine, Mississippi, Ohio and Oregon, the obesity rate among blacks was 40 percent or more.
Among blacks, obesity rates ranged from 23 percent to 45.1 percent throughout the United States. For Hispanics the obesity rate ranged from 21 percent to 36.7 percent. In 11 states, the prevalence of obesity was 30 percent or higher among Hispanics, Pan's group found.
Among whites, the prevalence of obesity ranged from 9 percent to 30.2 percent around the country. West Virginia was the only state where the prevalence of obesity among whites was 30 percent or more.
The CDC is currently focusing its efforts on getting people to eat more fruits and vegetables and stay away from high-calorie, high-sugar foods. In addition, the agency is encouraging new mothers to breast-feed their infants, Pan said.
Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, said that while there are reasons for the toll obesity is taking on blacks, whites are also dealing with the same obesity problem.
"We should not be surprised to see major disparities in obesity, since the factors that cause it -- eating the wrong kinds of food and too much, and doing too little activity -- are themselves highly disparate in our society," Katz said.
Relative poverty, lower levels of education, neighborhoods that provide limited opportunity for outdoor recreation or to find and choose healthful foods are the underlying problems, Katz said. "There are ethnic disparities in obesity because there are ethnic disparities in the basic standard of living," he said.
"We should, of course, direct resources at this problem where it is most acute, developing community-based interventions to control and prevent obesity where it is most rampant. But we should also recognize that we are all in the same boat," Katz said.
Recently published projections indicate that all adults in the United States will be overweight or obese by 2048, should current trends persist, he noted. "Dedicated efforts to combat obesity-related disparities should take place within a society-wide effort to curtail this threat that is stalking us all," he said.
More information
For more information on obesity, visit the U.S. National Library of Medicine .
http://www.sparkpeople.com/resource/health_news_detail.asp?health_day=629119
Blacks Have Highest Obesity Rates in U.S.
Hispanics also show higher prevalence than whites, CDC researchers find
By Steven ReinbergHealthDay Reporter
THURSDAY, July 16 (HealthDay News) -- The obesity epidemic in the United States is hitting minorities the hardest, U.S. health officials report.
Here are the hard numbers: Blacks have a 51 percent greater prevalence of obesity than whites, and Hispanics have 21 percent greater obesity prevalence than whites, according to researchers from the U.S. Centers for Disease Control and Prevention.
Obesity rates also vary geographically. Among blacks and whites, the highest rates of obesity are in the South and Midwest. Among Hispanics, obesity rates were highest in the South, Midwest and West, according to the July 17 issue of the Morbidity and Mortality Weekly Report, a CDC publication.
"There are at least three reasons for these findings," said study author Dr. Liping Pan, a CDC epidemiologist. "The first is individual behavior."
For example, blacks and Hispanics are less likely to engage in physical activity compared with whites, she said.
There are also differences in attitudes and cultural norms, Pan said. "For example, black and Hispanic women are more accepting of their own body size than white women," she said. "They are happy with their weight and less likely to try to lose weight."
The third factor is the limited access to healthy affordable food and safe places to engage in physical activity, Pan said.
Pan noted that all ethnic and racial groups in the United States have a high prevalence of obesity. Programs to fight obesity need to be directed at everyone, not just specific groups, she said.
For the report, Pan's team uses data from the CDC's Behavioral Risk Factor Surveillance System for 2006 through 2008.
The researchers found that, in 40 states, the prevalence of obesity was 30 percent or more among blacks. In Alabama, Maine, Mississippi, Ohio and Oregon, the obesity rate among blacks was 40 percent or more.
Among blacks, obesity rates ranged from 23 percent to 45.1 percent throughout the United States. For Hispanics the obesity rate ranged from 21 percent to 36.7 percent. In 11 states, the prevalence of obesity was 30 percent or higher among Hispanics, Pan's group found.
Among whites, the prevalence of obesity ranged from 9 percent to 30.2 percent around the country. West Virginia was the only state where the prevalence of obesity among whites was 30 percent or more.
The CDC is currently focusing its efforts on getting people to eat more fruits and vegetables and stay away from high-calorie, high-sugar foods. In addition, the agency is encouraging new mothers to breast-feed their infants, Pan said.
Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, said that while there are reasons for the toll obesity is taking on blacks, whites are also dealing with the same obesity problem.
"We should not be surprised to see major disparities in obesity, since the factors that cause it -- eating the wrong kinds of food and too much, and doing too little activity -- are themselves highly disparate in our society," Katz said.
Relative poverty, lower levels of education, neighborhoods that provide limited opportunity for outdoor recreation or to find and choose healthful foods are the underlying problems, Katz said. "There are ethnic disparities in obesity because there are ethnic disparities in the basic standard of living," he said.
"We should, of course, direct resources at this problem where it is most acute, developing community-based interventions to control and prevent obesity where it is most rampant. But we should also recognize that we are all in the same boat," Katz said.
Recently published projections indicate that all adults in the United States will be overweight or obese by 2048, should current trends persist, he noted. "Dedicated efforts to combat obesity-related disparities should take place within a society-wide effort to curtail this threat that is stalking us all," he said.
More information
For more information on obesity, visit the U.S. National Library of Medicine .
http://www.sparkpeople.com/resource/health_news_detail.asp?health_day=629119
Wednesday, July 15, 2009
Don't Worry; Be Natural-How to tell Organic from "Natural" foods...
I found this article extremely helpful when buying and never ceased being surprised the level of marketing is used to get you to buy products that may or may not be good for you. I especially like the comment "an organic cream puff is still a cream puff" and needs to be mindful of:
Natural vs Organic;What's true-What's Hype?
By Stepfanie Romine
Read full article at:
Pop quiz: Which is the best product description to read on a food label?
A. “100% natural”
B. “All natural ingredients”
C. “100% organic”
D. “Certified organic ingredients”
(Keep reading for the answer!)
This spring, Eco Pulse, a recent survey conducted by the Shelton Group, asked that same question, and though natural and organic foods are now available in seven in 10 supermarkets nationwide, according to the Food Marketing Institute, most of the 1,006 respondents didn't do so well. We're paying more attention to the food that goes into our mouths. Sales of natural and organic food topped $28 billion in 2006, according to the Nutrition Business Journal, with demand for organic foods alone increasing 22 percent, to almost $17 billion.
However, as consumers try to become more discerning at the supermarket, the buzzwords used on food labels are growing more complicated and convoluted. Whether you want the greenest option or products that are minimally processed and free of laboratory-created ingredients, all those grandiose marketing claims can confound even the savviest shopper. “Many consumers do not understand green terminology,” said Suzanne Shelton of the Shelton Group. In a world where burgers are "now made with real beef," carrots are labeled cholesterol-free and sugary drinks are sold as vitamin supplements, what's hype and what's healthy? It's no wonder that consumers are confused!
“They prefer the word ‘natural’ over the term ‘organic,’ thinking organic is more of an unregulated marketing buzzword that means the product is more expensive. In reality, the opposite is true: ‘Natural’ is the unregulated word. Organic foods must meet government standards to be certified as such," said Shelton.
The choice isn't immediately clear: Potato chips can be organic. High fructose corn syrup, according to the U.S. Food and Drug Administration, is natural. So which term is "best"?While the structure of the original question implies that the choice is a subjective one, the correct answer is C, 100% organic. Labeling does get a bit complicated, and as with any rules, some companies bend them more than others. Here, we'll examine each of the answers and their basic meaning.
Monday, July 13, 2009
Cha cha Changes in Style!
Read full article at http://www.sparkpeople.com/myspark/stage_3overview.asp
Why is the weight loss industry so successful? Because of two reasons. First, people are desperately searching for answers. Industry insiders know that millions of people want to be told the secrets of weight loss, but don’t believe they can figure it out for themselves.
Second, most programs drop you off at the most critical time: once you’ve seen results. Weight loss without a lifestyle change is a temporary solution. That’s how the industry can thrive on repeat customers.To break out of this cycle and take back control of your health, Stage 3 helps you transition from “dieting” to a “lifestyle change.” The key to making a shift to a new lifestyle is developing the skills and confidence to stand on your own two feet. Listening to a sweaty, spandexed group leader telling you to do 100 lunges is not a lifestyle change.
Crash dieting with water and grapefruit for a wedding in 10 days is not a lifestyle change. On the other hand, knowing how to get yourself up in the morning with a positive outlook - that’s a lifestyle change. Knowing how to forgive yourself for mistakes and steps backward - that’s a lifestyle change. These are things that only you can do.You are your only shot at making a new lifestyle happen.
A lifestyle that relies on other people or programs for motivation and confidence disappears once those sources of inspiration leave (as often happens with typical dieting). If you want to build a new healthy lifestyle that’s around as long as you are, it has to start with self-reliance.Does it mean you have to do everything by yourself? No. Does it mean you need to have all the answers? No. To change your lifestyle, you simply decide to take responsibility for your own weight loss, and then work to make it happen. If you always rely on others for answers and motivation, or for some magic secret, you’re giving up that responsibility and control.
You learn to take responsibility for your health and look inward for solutions. Even while you’re growing closer to other community members and fitness buddies, simply knowing that “I know what I’m doing” is a huge boost. There’s a big difference between wanting input and feeling like you need help.This confidence - this know-how - is what will keep your new lifestyle around for good.This is every bit a “transition” stage. It’s the bridge that carries you from dieting with healthy habits, all the way to spreading the spark to other goals and other people.
Other programs may talk in vague terms about lifestyle, but don’t help you learn how to make the transition in real life.If you can pick up on this transition and make it happen in your life, you many never have to diet again. The Lifestyle Change gives you a chance to learn to live with your collection of new habits. Even more importantly, it also teaches you how to stay motivated and consistent. Persistent motivation, when coupled with your nutrition and fitness know-how, is the key to keeping momentum alive and making it different this time.
The most exciting part of an adventure is the point where you start to break new ground.
Discovering new traditions, seeing something for the first time, enjoying new experiences - these are all thrilling rewards of taking a new journey. The weight loss adventure you’re on right now also includes a time of facing the spine-tingling unknown - and that time is now.One of the first things you’ll notice about Stage 3 is that it doesn’t feel like normal dieting. That’s good! Because you may be doing things in this stage that no diet has ever asked you to do. You may be covering new ground.
From practical and mental strategies to emotional issues, you’ll cover more ground than an African safari.Most likely, you’ll learn something about yourself that you didn’t know before.
The bonus is that the changes you’ll make in the process of an overall lifestyle change will be fundamental transformations that can easily impact life beyond the scale. If you can stay motivated to stay healthy, for example, you’ll know how to stay motivated at work.The key to changing a lifestyle is consistency. The key to consistency is motivation. The key to motivation is to know where to look.
Motivation is the (often) missing piece that drives Stage 3. You can learn all you want about fitness and nutrition, but without self-motivation, that knowledge could end up as useless as a forgotten phone number. Over the past several weeks, you’ve laid a healthy living foundation that has produced results and built several new habits. Now it’s time to take it to the next level and add the motivational finishing touches.
If a lifestyle could change overnight, there’d be no need for the self-help aisle at the bookstore. We’d all be charming, self-employed, well-dressed, organized people living meaningful lives with plenty of chicken soup in our souls. A Lifestyle Change takes some time, but there are deliberate steps you can take right now to make it happen. Continuing to weave healthy habits into your life is one step. Learning how to keep yourself motivated over the long-term is another step.
Just by pursuing your goals, you’ve done more than you realize. Go into this stage knowing that you can do it, while knowing that you may still have some things to learn about personal motivation. Confidence in yourself and in your habits will make a Lifestyle Change a lot easier.
On a practical level, pay attention to your healthy habits. Make sure that they’re still around and regularly check your calorie goals. If you’re committed to making these habits stick, you’re already halfway to a new lifestyle.If you remember anything, remember to be prepared to change more than your gym membership or what’s in your cupboard.
Be ready to change something about yourself or your life that will clear the way to reaching your full potential. (Now, that’s something to get excited about!) Keep an open mind, and most of all, don’t be hard on yourself.
Be your own #1 fan instead. Give yourself permission to be imperfect, but at the same time, give yourself permission to be wonderful.
http://www.sparkpeople.com/myspark/stage_3overview.asp
Why is the weight loss industry so successful? Because of two reasons. First, people are desperately searching for answers. Industry insiders know that millions of people want to be told the secrets of weight loss, but don’t believe they can figure it out for themselves.
Second, most programs drop you off at the most critical time: once you’ve seen results. Weight loss without a lifestyle change is a temporary solution. That’s how the industry can thrive on repeat customers.To break out of this cycle and take back control of your health, Stage 3 helps you transition from “dieting” to a “lifestyle change.” The key to making a shift to a new lifestyle is developing the skills and confidence to stand on your own two feet. Listening to a sweaty, spandexed group leader telling you to do 100 lunges is not a lifestyle change.
Crash dieting with water and grapefruit for a wedding in 10 days is not a lifestyle change. On the other hand, knowing how to get yourself up in the morning with a positive outlook - that’s a lifestyle change. Knowing how to forgive yourself for mistakes and steps backward - that’s a lifestyle change. These are things that only you can do.You are your only shot at making a new lifestyle happen.
A lifestyle that relies on other people or programs for motivation and confidence disappears once those sources of inspiration leave (as often happens with typical dieting). If you want to build a new healthy lifestyle that’s around as long as you are, it has to start with self-reliance.Does it mean you have to do everything by yourself? No. Does it mean you need to have all the answers? No. To change your lifestyle, you simply decide to take responsibility for your own weight loss, and then work to make it happen. If you always rely on others for answers and motivation, or for some magic secret, you’re giving up that responsibility and control.
You learn to take responsibility for your health and look inward for solutions. Even while you’re growing closer to other community members and fitness buddies, simply knowing that “I know what I’m doing” is a huge boost. There’s a big difference between wanting input and feeling like you need help.This confidence - this know-how - is what will keep your new lifestyle around for good.This is every bit a “transition” stage. It’s the bridge that carries you from dieting with healthy habits, all the way to spreading the spark to other goals and other people.
Other programs may talk in vague terms about lifestyle, but don’t help you learn how to make the transition in real life.If you can pick up on this transition and make it happen in your life, you many never have to diet again. The Lifestyle Change gives you a chance to learn to live with your collection of new habits. Even more importantly, it also teaches you how to stay motivated and consistent. Persistent motivation, when coupled with your nutrition and fitness know-how, is the key to keeping momentum alive and making it different this time.
The most exciting part of an adventure is the point where you start to break new ground.
Discovering new traditions, seeing something for the first time, enjoying new experiences - these are all thrilling rewards of taking a new journey. The weight loss adventure you’re on right now also includes a time of facing the spine-tingling unknown - and that time is now.One of the first things you’ll notice about Stage 3 is that it doesn’t feel like normal dieting. That’s good! Because you may be doing things in this stage that no diet has ever asked you to do. You may be covering new ground.
From practical and mental strategies to emotional issues, you’ll cover more ground than an African safari.Most likely, you’ll learn something about yourself that you didn’t know before.
The bonus is that the changes you’ll make in the process of an overall lifestyle change will be fundamental transformations that can easily impact life beyond the scale. If you can stay motivated to stay healthy, for example, you’ll know how to stay motivated at work.The key to changing a lifestyle is consistency. The key to consistency is motivation. The key to motivation is to know where to look.
Motivation is the (often) missing piece that drives Stage 3. You can learn all you want about fitness and nutrition, but without self-motivation, that knowledge could end up as useless as a forgotten phone number. Over the past several weeks, you’ve laid a healthy living foundation that has produced results and built several new habits. Now it’s time to take it to the next level and add the motivational finishing touches.
If a lifestyle could change overnight, there’d be no need for the self-help aisle at the bookstore. We’d all be charming, self-employed, well-dressed, organized people living meaningful lives with plenty of chicken soup in our souls. A Lifestyle Change takes some time, but there are deliberate steps you can take right now to make it happen. Continuing to weave healthy habits into your life is one step. Learning how to keep yourself motivated over the long-term is another step.
Just by pursuing your goals, you’ve done more than you realize. Go into this stage knowing that you can do it, while knowing that you may still have some things to learn about personal motivation. Confidence in yourself and in your habits will make a Lifestyle Change a lot easier.
On a practical level, pay attention to your healthy habits. Make sure that they’re still around and regularly check your calorie goals. If you’re committed to making these habits stick, you’re already halfway to a new lifestyle.If you remember anything, remember to be prepared to change more than your gym membership or what’s in your cupboard.
Be ready to change something about yourself or your life that will clear the way to reaching your full potential. (Now, that’s something to get excited about!) Keep an open mind, and most of all, don’t be hard on yourself.
Be your own #1 fan instead. Give yourself permission to be imperfect, but at the same time, give yourself permission to be wonderful.
http://www.sparkpeople.com/myspark/stage_3overview.asp
Coach Nicole Fresh Gucamole
Love my gucamole...
Ingredients
2 ripe avocados, peeled and chopped
1/3 medium organic* cucumber, chopped
1/3 medium onion, chopped
1 garlic clove, minced
1 tsp cumin powder
1 squeeze lemon (about 1-2 Tbsp juice)Salt to taste (about 1/2 tsp)
Directions
Add all ingredients to blender or food processor and process to desired consistency. Add salt (about 1/2 tsp) to taste. Serve chilled. Enjoy with your favorite chips or tortillas.
*Note: If using conventional (non-organic) cucumber, peel skin and discard.
Number of Servings: 8
Nutritional Info
Amount Per Serving
Calories: 77.5
Total Fat: 6.8 g
Cholesterol: 0.0 mg
Sodium: 145.8 mg
Total Carbs: 4.8 g
Dietary Fiber: 3.2 g
Protein: 1.0 g
Ingredients
2 ripe avocados, peeled and chopped
1/3 medium organic* cucumber, chopped
1/3 medium onion, chopped
1 garlic clove, minced
1 tsp cumin powder
1 squeeze lemon (about 1-2 Tbsp juice)Salt to taste (about 1/2 tsp)
Directions
Add all ingredients to blender or food processor and process to desired consistency. Add salt (about 1/2 tsp) to taste. Serve chilled. Enjoy with your favorite chips or tortillas.
*Note: If using conventional (non-organic) cucumber, peel skin and discard.
Number of Servings: 8
Nutritional Info
Amount Per Serving
Calories: 77.5
Total Fat: 6.8 g
Cholesterol: 0.0 mg
Sodium: 145.8 mg
Total Carbs: 4.8 g
Dietary Fiber: 3.2 g
Protein: 1.0 g
Sunday, July 12, 2009
Mousse a la Banana
I am going to try this week. Seems a good weigh to use bananas that gotten too ripe.
Ingredients
2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4-inch banana slices
Directions
1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.
Yield: 4 servings--Serving Size: 1/2 cup
Nutritional Info
Amount Per Serving
Calories: 98.9
Total Fat: 1.4 g
Cholesterol: 4.9 mg
Sodium: 58.8 mg
Total Carbs: 17.9 g
Dietary Fiber: 0.8 g
Protein: 4.6 g
Ingredients
2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4-inch banana slices
Directions
1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.
Yield: 4 servings--Serving Size: 1/2 cup
Nutritional Info
Amount Per Serving
Calories: 98.9
Total Fat: 1.4 g
Cholesterol: 4.9 mg
Sodium: 58.8 mg
Total Carbs: 17.9 g
Dietary Fiber: 0.8 g
Protein: 4.6 g
Saturday, July 11, 2009
You won't Be Crabby here!
Ingredients
1 cup Imitation crab ( I prefer real crab)
5 strips yellow bell pepper(diced)
1/4 cup diced red onion
2 tbs light mayonaise
Directions
Combine all ingedients in a bowl, chill for an hour.Serve on Whoe wheat bread or Whole wheat crackers
Number of Servings: 2
Nutritional Info
Fat: 5.0g
Carbohydrates: 13.9g
Calories: 131.5
Protein: 8.5g
1 cup Imitation crab ( I prefer real crab)
5 strips yellow bell pepper(diced)
1/4 cup diced red onion
2 tbs light mayonaise
Directions
Combine all ingedients in a bowl, chill for an hour.Serve on Whoe wheat bread or Whole wheat crackers
Number of Servings: 2
Nutritional Info
Fat: 5.0g
Carbohydrates: 13.9g
Calories: 131.5
Protein: 8.5g
Shared,Received & Inspired~enJOY this Day today...
Gorden Bay Dock, South Africa©09~Ria Grobler, artistA ship in a harbor is safe - but that is not what ships are for."~ John A. Shedd
A delight I had received this day was from a person previously unknown to me who wrote to me. Not only were his words inspiring & touching to me, but it reminded me that on any day, just like toDAY someone CAN (it could be you, raise & lift another person up from the simplest gesture. One thing he said that I can share as he is finding his weigh to grow was
"being grateful and recognizing who and what I am grateful for
-
forgiving everyone and everything
- DOing that which brings me JOY - which
happens to be writing, drawing and music
- choosing to BE the happiness, not
striving to get there someday
I now make better choices when I eat. Better decisions when I interact
with others. And the weight is coming off so easily. The cravings are nothing
what they used to be. The things that would trigger my appetite in the past do
not affect me now".
And I say ashe'.
Some days and any of us can get caught up in it, we really do not focus energy on the joy giving for too much time and energy into things that weigh us down. I am no different. It can indeed become an ugly habit one that can be done away with but can take time. One thing this young man had said of thinking always of himself as a spiritual person reading the books, attending lectures,seminars etc, but then realized he had not been committed to anything.
I say however it should be more then even being committed, but being dedicated which really sounds like what he, I and perhaps the whole Sparks community is doing...
At one point one of the founding fathers of the U.S. wrote these words:
"We hold these truths to beAs well intentioned as and beautifully written the ideals were (we all know all men were not equal & women were left out), he made a very valid point; we do have to be SELF evident and it IS endowed by our Creator as inalienable. So I say I do not want to PURSUE happiness I will take a line from the aforementioned lurker, I want to BE happy.
SELF-evident that all men are created equal that they are endowed by their
Creator with certain unalienable rights...life, liberty and the pursuit of
happiness".
So do I want to commit to that end? Or dedicate to that purpose?
Commit: to put in charge; to trust;to carry into action deliberately
Dedicate: to set apart to a definite use;to commit to a goal or way of life.
A synonym is devote: to give over or direct (as time, money, or effort) to a cause, enterprise, or activity
Commit or dedicate both powerful one shows having an action, the other making it life long/a way of life.
Just a moment ago as I was writing this, a beautiful silver grey Himalayan cat strolled into my lil courtyard sniffing around. He was magnificent & I had to stop for a moment to watch him in his grace and beauty stroll and sniff in my garden. Perhaps a connoisseur of fragrances? Or simply looking for food? Who knows but it brought a smile to my face with simply the thought.
Now back to my thoughts here...
So for me will I commit to having a healthier life well being which will be the act? Or will I dedicate in making this as well as enJOYing this day be a life long action? I want the long term as I cannot see it as a temporary fix. I want to enJOY the rest of my days health filled with a wealth of joy and wise so I will abe able top apply all I learn from this day of joy.
Friday, July 10, 2009
Greek Chickpeas & Spinach
Ingredients
1 large onion, peeled and finely chopped
2 cloves garlic, pressed or minced
2 teaspoons olive oil
2 cups precooked chickpeas or one 15oz. can garbanzo beans, drained and rinsed
2 tablespoons fresh dill weed, finely chopped
1/2 lb. fresh spinach, cleaned and chopped or torn into bite-size pieces
2 tablespoons lemon juice
Directions
1. Using a large frying pan, sauté onion and garlic in oil over medium heat for 2 minutes.
2. Add chickpeas and dill. Stir-fry for 5 minutes.
3. Add the spinach, a little at a time. Drizzle lemon juice over all ingredients and cover with lid.
4. Cook 5 minutes or until the spinach shrinks. Stir to combine. Serve hot.
Serves 4.
Nutritional Info
Amount Per Serving
Calories: 189.8
Total Fat: 3.9 g
Cholesterol: 0.0 mg
Sodium: 404.9 mg
Total Carbs: 32.6 g
Dietary Fiber: 7.4 g
Protein: 8.0 g
1 large onion, peeled and finely chopped
2 cloves garlic, pressed or minced
2 teaspoons olive oil
2 cups precooked chickpeas or one 15oz. can garbanzo beans, drained and rinsed
2 tablespoons fresh dill weed, finely chopped
1/2 lb. fresh spinach, cleaned and chopped or torn into bite-size pieces
2 tablespoons lemon juice
Directions
1. Using a large frying pan, sauté onion and garlic in oil over medium heat for 2 minutes.
2. Add chickpeas and dill. Stir-fry for 5 minutes.
3. Add the spinach, a little at a time. Drizzle lemon juice over all ingredients and cover with lid.
4. Cook 5 minutes or until the spinach shrinks. Stir to combine. Serve hot.
Serves 4.
Nutritional Info
Amount Per Serving
Calories: 189.8
Total Fat: 3.9 g
Cholesterol: 0.0 mg
Sodium: 404.9 mg
Total Carbs: 32.6 g
Dietary Fiber: 7.4 g
Protein: 8.0 g
Tuesday, July 7, 2009
Spinach Chicken Bake
Ingredients
2 cups diced boneless skinless chicken breast
1 10 oz package of frozen spinach
1/2 cup of Fat Free Sour Cream
1/2 cup Light Mayo
1/4 Mozzarella low moisture part skim cheese
1 cup Parmesean Cheese
2 tsp garlic powder
Directions
Season chicken breast the way you would like and cook as you normally would.
I usually season mine with some Mrs. Dash and a little garlic powder, then bake it with tin foil over it for 30 minutes, then 10 minutes without tin foil.
When chicken is done, you can start the cheese mixture.
Mix sour cream, parmesean cheese, light mayo, mozzarella, and garlic powder in medium bowl.
Once chicken is cool enough to handle, cut into small pieces (2 cups worth) then pour into medium bowl.
Drain 10 oz package of frozen spinach, then add to chicken and mix together.
Once spinach and chicken is mixed well add HALF the cheese mixture. Mix well.
Then pour the chicken, spinach mixture into round pan or dish and pack down.
Take remaining mixture and spread over the top.
Place in oven for 45 minutes at 350 degree's.
Makes about 6 one cup servings
Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 263.7
Total Fat: 13.9 g
Cholesterol: 74.0 mg
Sodium: 691.8 mg
Total Carbs: 6.5 g
Dietary Fiber: 1.1 g
Protein: 27.8 g
2 cups diced boneless skinless chicken breast
1 10 oz package of frozen spinach
1/2 cup of Fat Free Sour Cream
1/2 cup Light Mayo
1/4 Mozzarella low moisture part skim cheese
1 cup Parmesean Cheese
2 tsp garlic powder
Directions
Season chicken breast the way you would like and cook as you normally would.
I usually season mine with some Mrs. Dash and a little garlic powder, then bake it with tin foil over it for 30 minutes, then 10 minutes without tin foil.
When chicken is done, you can start the cheese mixture.
Mix sour cream, parmesean cheese, light mayo, mozzarella, and garlic powder in medium bowl.
Once chicken is cool enough to handle, cut into small pieces (2 cups worth) then pour into medium bowl.
Drain 10 oz package of frozen spinach, then add to chicken and mix together.
Once spinach and chicken is mixed well add HALF the cheese mixture. Mix well.
Then pour the chicken, spinach mixture into round pan or dish and pack down.
Take remaining mixture and spread over the top.
Place in oven for 45 minutes at 350 degree's.
Makes about 6 one cup servings
Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 263.7
Total Fat: 13.9 g
Cholesterol: 74.0 mg
Sodium: 691.8 mg
Total Carbs: 6.5 g
Dietary Fiber: 1.1 g
Protein: 27.8 g
Monday, July 6, 2009
Dum dum ditties~Did you know?
According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.
And
according to a 2005 tuft University study that 42% of those consuming whole grain greatly reduces the chances of diabetes?
And
Sunday, July 5, 2009
Crisscrossing
Crisscross Your Way To A Better Life:Finding the Unexpected Connections of a Healthy Lifestyle --
By Mike Kramer, Staff Writer
www.sparkspeople.com
The fitness universe always talks about Nutrition and Exercise as if these are the only two options for getting in shape. Want to lose the post-pregnancy padding? Nutrition & Exercise.
Want to look 10 years younger? Nutrition & Exercise.
Want to make everyone jealous at the high school reunion? Nutrition & Exercise.
Whatever happened to good old Sleep and Stretching? That’s right. Regular sleep and staying limber are just two ways you can take advantage of the Crisscross Effect to lose weight.
The Crisscross Effect is what happens when life’s building blocks hinder or help each other. Weight loss is just a single part of your dynamic, intertwined life. You also might have kids, a demanding boss, car problems, a nagging cough, magazine subscriptions, sports teams, fishing trips, traffic, high blood pressure, music practice, cranky relatives, noisy streets, babysitting, card night and the daily comics to contend with.
Weight loss has a real impact on – and is impacted by – all of these and more. There's more to weight loss than Nutrition and Exercise. Weight loss is linked to everything else going on in your life. Programs that ignore this connection are doomed to be interruptions and stress producers.
When any part of your life changes – when new habits spring up – the Crisscross Effect takes over. Sometimes, the Crisscross is obvious and direct. Other times it’s more subtle.
When you learn goal-setting skills by trying to eat more veggies, and then start using those skills at work, you’re seeing the Crisscross Effect. When your sleep habits make it easier to get up in the morningin time for a strong breakfast, you’re seeing the Crisscross Effect.
When your success inspires a friend to start his/her own program, you’re seeing the Crisscross Effect. The magic of the whole thing is not that parts of your life are linked.
The real benefit is how you can use that link to your advantage. Nutrition and Exercise are still extremely important and should be a big part of any Fitness program. But with the Crisscross Effect, you can also use other building blocks to speed you on the way to weight loss.
-->
By Mike Kramer, Staff Writer
www.sparkspeople.com
The fitness universe always talks about Nutrition and Exercise as if these are the only two options for getting in shape. Want to lose the post-pregnancy padding? Nutrition & Exercise.
Want to look 10 years younger? Nutrition & Exercise.
Want to make everyone jealous at the high school reunion? Nutrition & Exercise.
Whatever happened to good old Sleep and Stretching? That’s right. Regular sleep and staying limber are just two ways you can take advantage of the Crisscross Effect to lose weight.
The Crisscross Effect is what happens when life’s building blocks hinder or help each other. Weight loss is just a single part of your dynamic, intertwined life. You also might have kids, a demanding boss, car problems, a nagging cough, magazine subscriptions, sports teams, fishing trips, traffic, high blood pressure, music practice, cranky relatives, noisy streets, babysitting, card night and the daily comics to contend with.
Weight loss has a real impact on – and is impacted by – all of these and more. There's more to weight loss than Nutrition and Exercise. Weight loss is linked to everything else going on in your life. Programs that ignore this connection are doomed to be interruptions and stress producers.
When any part of your life changes – when new habits spring up – the Crisscross Effect takes over. Sometimes, the Crisscross is obvious and direct. Other times it’s more subtle.
When you learn goal-setting skills by trying to eat more veggies, and then start using those skills at work, you’re seeing the Crisscross Effect. When your sleep habits make it easier to get up in the morningin time for a strong breakfast, you’re seeing the Crisscross Effect.
When your success inspires a friend to start his/her own program, you’re seeing the Crisscross Effect. The magic of the whole thing is not that parts of your life are linked.
The real benefit is how you can use that link to your advantage. Nutrition and Exercise are still extremely important and should be a big part of any Fitness program. But with the Crisscross Effect, you can also use other building blocks to speed you on the way to weight loss.
-->
We all Scream for Ice Cream!
Summer has arrived and for many families that means a trip out for ice cream on a hot summer evening. Where can you go for a guilt free treat?Here are 10 fast food sweet treat options under 200 calories that won't break your calorie bank.
McDonald's Kiddie Cone – 1 oz serving
Calories – 45Fat – 1 gramCarbohydrates – 8 grams
DQ Fudge Bar – no sugar added
Calories – 50Fat – 0 gramsCarbohydrates – 13 grams
DQ Vanilla Orange Bar – no sugar added
Calories – 60Fat – 0 gramsCarbohydrates – 18 grams
Dairy Queen StarKiss
Calories – 80Fat – 0 gramsCarbohydrates – 21 grams
Dairy Queen Soft Serve Ice Cream – 4 oz serving
Calories – 150Fat – 5 gramsCarbohydrates – 22 grams
McDonald's Reduced Fat Vanilla Ice Cream Cone – 3 oz serving
Calories – 150Fat – 3.5 gramsCarbohydrates – 24 grams
Chick-Fil-A IceDream Cone – 5 oz serving
Calories – 160Fat – 4 gramsCarbohydrates – 28 grams
Wendy's Junior Frosty – 4 oz serving
Calories – 160Fat – 4 gramsCarbohydrates – 26 grams
Sonic Vanilla Cone – 4.6 oz serving
Calories – 180Fat – 6 gramsCarbohydrates – 30 grams
Dairy Queen DQ Sandwich
Calories – 190Fat – 5 gramsCarbohydrates – 32 grams
McDonald's Kiddie Cone – 1 oz serving
Calories – 45Fat – 1 gramCarbohydrates – 8 grams
DQ Fudge Bar – no sugar added
Calories – 50Fat – 0 gramsCarbohydrates – 13 grams
DQ Vanilla Orange Bar – no sugar added
Calories – 60Fat – 0 gramsCarbohydrates – 18 grams
Dairy Queen StarKiss
Calories – 80Fat – 0 gramsCarbohydrates – 21 grams
Dairy Queen Soft Serve Ice Cream – 4 oz serving
Calories – 150Fat – 5 gramsCarbohydrates – 22 grams
McDonald's Reduced Fat Vanilla Ice Cream Cone – 3 oz serving
Calories – 150Fat – 3.5 gramsCarbohydrates – 24 grams
Chick-Fil-A IceDream Cone – 5 oz serving
Calories – 160Fat – 4 gramsCarbohydrates – 28 grams
Wendy's Junior Frosty – 4 oz serving
Calories – 160Fat – 4 gramsCarbohydrates – 26 grams
Sonic Vanilla Cone – 4.6 oz serving
Calories – 180Fat – 6 gramsCarbohydrates – 30 grams
Dairy Queen DQ Sandwich
Calories – 190Fat – 5 gramsCarbohydrates – 32 grams
Saturday, July 4, 2009
Chicken & Asparagus Pasta
Chicken & Asparagus Pasta
3 cups whole wheat extra wide pasta
12 spears asparagus
1/2 chicken breast, bone and skin removed
1-1/2 cups fresh mushrooms, pieces or slices
1/2 cup low sodium chicken broth
1 tbsp extra virgin olive oil
1/4 cup feta cheese, crumbled
1 medium tomato
Pinch of pepper, red or cayenne
Directions
Cook pasta according to package directions.
Meanwhile, cut chicken into bite-sized cubes and place in skillet with olive oil.
Cook until partially done.
Add asparagus and mushrooms, continue cooking until chicken is done.
Add chicken broth and cover pan, cook until asparagus is crisp tender.
Add pasta, red pepper flakes (to taste), and feta cheese.
Remove from heat. Serve with fresh diced tomatoes to garnish.
Number of Servings: 4
Nutritional Info
Fat: 6.6g
Carbohydrates: 25.4g
Calories: 204.2
Protein: 14.4g
3 cups whole wheat extra wide pasta
12 spears asparagus
1/2 chicken breast, bone and skin removed
1-1/2 cups fresh mushrooms, pieces or slices
1/2 cup low sodium chicken broth
1 tbsp extra virgin olive oil
1/4 cup feta cheese, crumbled
1 medium tomato
Pinch of pepper, red or cayenne
Directions
Cook pasta according to package directions.
Meanwhile, cut chicken into bite-sized cubes and place in skillet with olive oil.
Cook until partially done.
Add asparagus and mushrooms, continue cooking until chicken is done.
Add chicken broth and cover pan, cook until asparagus is crisp tender.
Add pasta, red pepper flakes (to taste), and feta cheese.
Remove from heat. Serve with fresh diced tomatoes to garnish.
Number of Servings: 4
Ok, So when did this Happen?
Asphalt Acorn~Diana Prescott,photographerSo when did it happen for you when when your refrigerator became healthier?
It struck home for me last week doing something as innocent as opening the refrigerator and noticing that mine is full of blueberries, raspberries, omega-3 eggs 2% milk, salmon, veggies etc.
It then dawned on me that unconscious and more now consciously that the more I've read & learned the more I have put into practice. It was a slow but steady metamorphosis. Other changes came about gradually sometimes almost imperceptibly but progressive. I am not saying its been perfect but definitely not as hard as I would have thought. But I've been priming myself for sometime.
I just read this great quote by Robert Frost: "Something we were withholding made us weak, until we found it was ourselves".
Whether it works for someone else I cannot say, but I know what has been working for me and that has been working on the "innies" as much as the "outties". I still agree with that commercial slogan "Its not what you are eating, but what's eating YOU". So as a nod to Frost & a commercial paying attention to the whole enchilada is important. We can and very successfully drop numbers but if we don't pay attention to it all one can as been attested to by many can easily put it back on even easier then taking it off.
I recalled resisting salads (still not a fan) but enjoy them more now. I so enjoy all the fresh fruit, the taste of organic Omega 3 eggs, still do not care for oatmeal, but able to tolerate it. And for a person who did not ever, ever thought I would see myself eating white chicken breast or turkey breast, prepared well I actually like it. Even to the point that I am rarely purchasing dark meat.
Hmmm.
I still enjoy an occasional KFC or a bowl of ice cream. I do get on occasions popsicles but still will a couple of times a month have "real" ice cream, speaking of which Hagan Daas has come out with a wonderful one called Five. Very healthy and very tasty.
It hasn't been a major struggle just trying different things and it is true using herbs & spices and my all time fave, garlic, has done wonders. I am now introducing ground flaxseed in my food. Proudly now enjoying 7-8 hours of sleep & most days drinking 7-8 glasses of water.
I wish I can walk more however until I have needed surgery it is a slow progress having to avoid some things but finding other creative means to get some movement.
So it is not impossible.
I have done some other things that have been wonderful almost liberating. Breaking goals into very small pieces over and extended period of time works. I also have discovered that some of the holding back can be in the words we use applying to ourselves when we have a setback, using words like "defeat" "bad" "failure" "devastated" for something which is minor when you look at it setting up ourselves to throw in the towel (or perhaps the apron).
One of Sparks' Healthy Reflections I read last night was timely:
Who is standing in your way?
http://www.sparkspeople.com/
Imagine someone regularly tying small weights around your ankles as you try to climb a mountain. Doesn't sound fair, does it? But that's exactly what you can do to yourself, a little bit at a time, if you don't watch out. When you think of who and what is standing in the way of your dreams, it's easy to forget your own responsibility. Even the best of us can be guilty of unknowingly hurting our own progress.
Procrastination, lateness, being disorganized, pessimism, not being honest with yourself, severe self-criticism, downplaying achievements, focusing only on weaknesses while ignoring strengths, keeping goals a secret, demanding perfection, giving up after a small setback--these are all ways you can make it tough to be (and do) your best.
Smart systems, the right attitude, and a promise to keep going no matter what will make a world of difference".
And discovering I have a healthy refrigerator is proof possible of just that! And even moreso having a healthier work in progress attitude and disposition aids me immensely!
How Cool is that?
Friday, July 3, 2009
Sized for Beauty~Great Links...
Outfit by Sandmaiden at www.etsy.com and her clothes are sized to 22-24.From Women's Day magazine:
Now from ME:
I was sent this on my Facebook page and loved it. It's a brief video about the importance of women having lovely well cut clothes at any size.
I was sent this on my Facebook page and loved it. It's a brief video about the importance of women having lovely well cut clothes at any size.
As anyone work on whatever program geared toward their health & wellness I do not get it why on top of everything else some people want to believe that a person is suppose to go & hide in a corner apologizing for taking up space or breathing because they are large.
Is it I wonder, that because, heaven forbid, dared to be here, here on this earth because of some false manufactured standard of beauty & if you do not measure down to it, that the expectations is you should hide walking around in sackcloth & ashes declare "Woe is me! Woe is me" until somehow miraculously the weight will fall off and we will be a false "healthy" size? Or shall we pad around in a la Mrs. Roper (of 3's Company)"
Well I have long been DONE with such a punitive attitude as it is counter-productive and does not work otherwise we would not have 2/3 of the country over weight and 30% of that number obese.
Everything is not fair and equal, however, not finding appropriate beautiful clothes to clothe our ample bodies should not be one of those unfair & unequal things!
Good grief, we need to at least have workout clothes so we can workout! We need to be able to join a gym and not be snickered at or ignored unless we want to be alone as we are doing all the things to be healthy.
Anyway, the video makes me smile, bear the fact that at least 45 seconds are commercials...
YA YA!
From Newsweek:
E I E I O~Making Your Garden Grow...
There are many benefits to growing your own food in a backyard garden. Early in the summer, many of us are able to keep up with what our gardens produce as we take our precious products from the garden directly to our tables. As the summer goes on, keeping up can become a challenge. We check the garden before heading out of town on vacation and realize there are many things that are ripe and ready for use but we don't have time to do anything with them.
Or, perhaps our green thumbs have produced more than we can keep up with at the table and our storage space is already filled to capacity. What are we to do?
Here are 3 creative ideas to help you put your extra garden produce to good use.
There comes a time in almost every gardeners summer when there is more produced than can be used. Making salsa or properly storing, freezing or canning the extras are certainly a traditional and recommended option. However, if you are short on time or storage space, here are 3 creative ideas for your extra produce that you may not have thought of.
Give them away – Tough financial times may make fresh produce hard to afford for some of your neighbors. Offering your surplus provides the perfect opportunity for those that might really have a need or just a desire to include fresh produce in their diet a reality with dignity still in tact. Place your extra produce by your mailbox with a large sign that says "FREE" and see just how fast your surplus disappears.
Donate to a nearby food pantry or homeless shelter – Most community food banks or food pantries offer canned vegetables if any at all to those that come in need of food. Drop in shelters rarely provide fresh vegetables as part of their meal offerings for those that come in search of a cool and dry place to stay and receive a meal. Making fresh produce available to outreach opportunities like these in your community will get your extras in the hands of those that need it and will put a smile on your face at the same time because you were able to make a difference.
Check with local outreach organizations and churches in your community to find a local food pantry or drop in center. Feed America is the nation's leading domestic hunger relief charity and their website can help you find a food bank that serves your community.
Use your social networking connection – Send out a "tweet" or post a status update letting your local networking friends know you have fresh produce to spare. Encourage those that are interested to come by and pick it up. Better yet, invite them to come and pick it for themselves which saves you some work! What a great and creative way to socialize AND provide your extra produce to a local friend or acquaintance. What other creative ideas do you have for garden surplus this summer?
Or, perhaps our green thumbs have produced more than we can keep up with at the table and our storage space is already filled to capacity. What are we to do?
Here are 3 creative ideas to help you put your extra garden produce to good use.
There comes a time in almost every gardeners summer when there is more produced than can be used. Making salsa or properly storing, freezing or canning the extras are certainly a traditional and recommended option. However, if you are short on time or storage space, here are 3 creative ideas for your extra produce that you may not have thought of.
Give them away – Tough financial times may make fresh produce hard to afford for some of your neighbors. Offering your surplus provides the perfect opportunity for those that might really have a need or just a desire to include fresh produce in their diet a reality with dignity still in tact. Place your extra produce by your mailbox with a large sign that says "FREE" and see just how fast your surplus disappears.
Donate to a nearby food pantry or homeless shelter – Most community food banks or food pantries offer canned vegetables if any at all to those that come in need of food. Drop in shelters rarely provide fresh vegetables as part of their meal offerings for those that come in search of a cool and dry place to stay and receive a meal. Making fresh produce available to outreach opportunities like these in your community will get your extras in the hands of those that need it and will put a smile on your face at the same time because you were able to make a difference.
Check with local outreach organizations and churches in your community to find a local food pantry or drop in center. Feed America is the nation's leading domestic hunger relief charity and their website can help you find a food bank that serves your community.
Use your social networking connection – Send out a "tweet" or post a status update letting your local networking friends know you have fresh produce to spare. Encourage those that are interested to come by and pick it up. Better yet, invite them to come and pick it for themselves which saves you some work! What a great and creative way to socialize AND provide your extra produce to a local friend or acquaintance. What other creative ideas do you have for garden surplus this summer?
Spreading the Spark;Showing the Fat...(info)
This year's state-by-state obesity statistics are in, and the news isn't good.Here are some of the highlights of the report, published by the research group Trust for America's Health:
Adult obesity rates increased in 23 states and did not decrease in a single state in the past year
The percentage of obese or overweight children is at or above 30 percent in 30 states.
Mississippi had the highest rate of adult obesity at 32.5 percent, making it the fifth year in a row that the state topped the list.
Four states now have rates above 30 percent, including Mississippi, Alabama (31.2 percent), West Virginia (31.1 percent), and Tennessee (30.2 percent).
Eight of the 10 states with the highest percentage of obese adults and the highest rates of obese and overweight children are in the South.
Colorado continued to have the lowest percentage of obese adults at 18.9 percent.
Adult obesity rates now exceed 25 percent in 31 states and exceed 20 percent in 49 states and Washington, D.C.
Two-thirds of American adults are either obese or overweight.
In 1991, no state had an obesity rate above 20 percent.
In 1980, the national average for adult obesity was 15 percent.
Sixteen states experienced an increase for the second year in a row, and 11 states experienced an increase for the third straight year.
Mississippi also had the highest rate of obese and overweight children (ages 10 to 17) at 44.4 percent.
Minnesota and Utah had the lowest rate at 23.1 percent.
Childhood obesity rates have more than tripled since 1980.The report says that the economic downtown could worsen the obesity epidemic. Food prices are expected to keep rising as social services and food pantries are increasingly stretched thin. The recession is expected to lead to higher rates of depression, anxiety and stress--all of which are linked to obesity. Still, there was a bright side:
Nineteen states now have nutritional standards for school lunches, breakfasts and snacks that are stricter than current USDA requirements. Five years ago, only four states had legislation requiring stricter standards.
Twenty-seven states have nutritional standards for competitive foods sold a la carte, in vending machines, in school stores or in school bake sales. Five years ago, only six states had nutritional standards for competitive foods.
Twenty states have passed requirements for body mass index (BMI) screenings of children and adolescents or have passed legislation requiring other forms of weight-related assessments in schools. Five years ago, only four states had passed screening requirements.
A recent analysis commissioned by TFAH found that the Baby Boomer generation has a higher rate of obesity compared with previous generations. As the Baby Boomer generation ages, obesity-related costs to Medicare and Medicaid are likely to grow significantly because of the large number of people in this population and its high rate of obesity. And, as Baby Boomers become Medicare-eligible, the percentage of obese adults age 65 and older could increase significantly.
Estimates of the increase in percentage of obese adults range from 5.2 percent in New York to 16.3 percent in Alabama. Jeffrey Levi, the executive director of the group that published the survey, spoke to USA Today: "If we want kids to eat healthier food, we have to invest the money for school nutrition programs so that school lunches are healthier," he said. "If we want people to be more physically active, then there have to be safe places to be active.
That's not just a class issue.
We've designed suburban communities where there are no sidewalks for anybody to go out and take a walk."It's not just a question of having the right resources. It's about taking advantage of them, as you do everyday, and making the most out of what you have.Many of us write on the Message Boards and in Teams that we face challenges every day of our healthy journeys.
Someone brought in doughnuts and you're tempted to ditch your oatmeal. You don't have time to work out today. Money is tight so you have to quit the gym. But you don't give up.
You don't complain.
You ask for help, you seek suggestions, and you take advice from other members.
And you succeed.
This report wasn't good news, no doubt about it. While we (as a nation) need to try harder, remember that in our little corner of the world (SparkPeople), we're succeeding, we're bucking the trend, and we're winning the battle against obesity, one SparkPoint and one pound at a time! So let's go out there and Spread the Spark!
How do you think we should address the obesity epidemic? How did your state fare? Is your state one of the "best" or one of the "worst"?Do you live in one of those communities without sidewalks?How do you think we, as SparkPeople members, can combat the obesity epidemic?
Thursday, July 2, 2009
Hot Fun in the Summertime!
Turkey and Black Bean Sloppy Joes
Low fat, high taste sloppy joes
INGREDIENTS
19 ounces turkey (93% lean)
black beans 1 can - drained and rinsedone
medium onion sliced
1 tsp minced garlic
1 can - 6oz tomato paste
12 oz low sodium tomato juice
1 tbsp olive oil
1 tsp paprika
2 tsp chili powder
1 can tomatoes and green chiles
0.25 tsp salt
1 tsp Onion & Herb Ms Dash
DIRECTIONS
Brown ground turkey and drain fat.
Combine remaining ingredients and heat till hot and desired thickness.
Server on whole wheat hamburger buns or whole wheat bread. (bun/bread in not in calorie count).
Nutritional Info
Fat: 7.1g
Carbohydrates: 20.0g
Calories: 199.2
Protein: 17.7g
Number of Servings: 8
Low fat, high taste sloppy joes
INGREDIENTS
19 ounces turkey (93% lean)
black beans 1 can - drained and rinsedone
medium onion sliced
1 tsp minced garlic
1 can - 6oz tomato paste
12 oz low sodium tomato juice
1 tbsp olive oil
1 tsp paprika
2 tsp chili powder
1 can tomatoes and green chiles
0.25 tsp salt
1 tsp Onion & Herb Ms Dash
DIRECTIONS
Brown ground turkey and drain fat.
Combine remaining ingredients and heat till hot and desired thickness.
Server on whole wheat hamburger buns or whole wheat bread. (bun/bread in not in calorie count).
Nutritional Info
Fat: 7.1g
Carbohydrates: 20.0g
Calories: 199.2
Protein: 17.7g
Number of Servings: 8
Oreo Cream Dessert
Oreo Cream Dessert
Nutritional Info
Fat: 1.0g
Carbohydrates: 12.6g
Calories: 121.8
Protein: 2.4g
Ingredients
1-1.5 oz box Jello fat free, sugar free, pudding
3 cups fat free milk
1-8 oz. container Cool Whip Free
9 reduced fat oreos
Directions
Chop/crush oreos, in grinder/blender, spread out over 13 x 9 inch pan.
Spray 10 sprays of (any) spray butter, over oreos (to hold in place).
Combine milk, pudding, and cool whip in bowl.
Pour over top of oreos, and let set-up for about 30 minutes.
Makes about 12 servings.
Cut 12 servings from 13 x 9 pan evenly.
This is a great dessert that allows you to give into that sweet tooth, without going overboard on calories or taste!Number of Servings: 12
Nutritional Info
Fat: 1.0g
Carbohydrates: 12.6g
Calories: 121.8
Protein: 2.4g
Ingredients
1-1.5 oz box Jello fat free, sugar free, pudding
3 cups fat free milk
1-8 oz. container Cool Whip Free
9 reduced fat oreos
Directions
Chop/crush oreos, in grinder/blender, spread out over 13 x 9 inch pan.
Spray 10 sprays of (any) spray butter, over oreos (to hold in place).
Combine milk, pudding, and cool whip in bowl.
Pour over top of oreos, and let set-up for about 30 minutes.
Makes about 12 servings.
Cut 12 servings from 13 x 9 pan evenly.
This is a great dessert that allows you to give into that sweet tooth, without going overboard on calories or taste!Number of Servings: 12
Motivation~Where do you find Yours?
By Nancy Howard
http://www.dailyspark.com/blog.asp?post=motivation_where_do_you_find_yours
The common bond many of us share is where to find the motivation to carry us to our goals. What happens when it isn’t there? Why is it so important in helping us to achieve success in anything that we do, including embracing a healthy lifestyle? When I first began my journey, motivation was at an all-time high. It was like the first day of school, you know when you buy a new back-to-school outfit, new school supplies, and even look forward to making new friends.
But once the first few weeks are well behind you this is when the work really begins. And it can be tough and no longer fun.I once thought that motivation was something others could give me. They would be there pushing me through all the trials and tribulations in my life or carrying me through when I just felt I couldn’t do it on my own. But I have since learned differently. The longer I am on this journey the more I realize I am the one responsible for getting me to each and every one of the goals I have laid out before me. Believe it or not, motivation is something we all have! We have all had it since we were wee babes.
But I do believe, at least for me, I learned to shut off the motivation button each and every time I hit an obstacle that stood in my way of success. In other words, I took the responsibility off me and put it onto my lack of motivation. It was easier to blame my lack of motivation than it was to blame myself.
This is why I consider this journey a blessing. I realize I DO have the motivation to get me over the roadblocks I have set up, I just couldn’t or didn’t want to hear that inner voice telling me I could do this. I had just buried it deep within so I could blame anyone else, but me. This doesn’t mean I don’t turn to others when times get tough--in fact that is what helps me more than anything.
Realizing that others have walked a similar journey and succeeded inspires me to find that all important motivation. My running coach, Chad, told me the following quote a little over 2 years ago after he became so tired of hearing my incessant complaints of not being able to break through a plateau I had been on for many months. He said, “Nancy, I CANNOT give you motivation. Motivation must come from within yourself; therefore, it is a gift we give ourselves.
However, what I can give you is inspiration, since inspiration is a gift we give to others.” I went home immediately wrote that on my inspirational wall of quotes where I still read it every day. And while I would like to say that I have conquered the lack of motivation bug, what I have learned is to accept, just like everything in life, that it too has its peaks and valleys and it is all part of the journey to a healthier me.
How do you find motivation within yourself when you feel that you just don’t have it in you? Do you feel worthy of giving yourself the gift of motivation every day?
Setting Realistic Goals
By Nancy Howard
www.sparkspeople.com
This past weekend I took the next step in my fitness career by taking the Road Runners Club of America (RRCA) Coaching Certification Class. This was a very intense two day course covering all aspects on becoming a certified running coach. Let me tell you, I learned so much in those 16 hours that my head is still spinning.
Now I have to study so that I can take my exam in the next few weeks. I do have my work cut out for me, but I have confidence in due time I will be a coach.While I am not going to go into the specifics of the class, I did want to share with you one of the lessons I learned and that was helping a runner set a realistic goal. I can’t begin to tell you how many times I have read or talked to new runners who want to go from running 3 miles three times a week to a marathon in less than a year.
While many may feel that I do not support these runners by stealing their dreams, in all reality my goal is to help a new runner appreciate the time and effort it takes to become a long distance runner. And most importantly respect the distance of not only running 26.2 miles but training for this distance as well. When I was getting quite frustrated with my own slow progress three years ago, my running coach once told me, “Nancy, do you want to be a life-long runner or a once in a lifetime runner? It is your choice but if you choose the first option, you will allow time for your body to adapt to the sport of running and you will be a runner. Or if you choose the latter, you will have no choice but to adapt to an injured body and you may have to give up the gift of running altogether.”
I guess you can tell which path I took.These were pretty harsh sentiments at the time when I was expecting to hear words of support and encouragement. But in all honesty, looking back, I am glad he was truthful with me rather than trying to sell me a dream that may have never been fulfilled if I found myself sidelined with an injury. I had to learn to trust his knowledge and expertise.
And we do know that one of our biggest de-motivators is setting goals that are unachievable. Sometimes we need an outsider’s view to set us in the right direction when we can’t ‘see the forest through the trees’, so to speak. This doesn’t mean we can’t shoot for the stars, but know that the moon many times may get in the way, but WOW what a view of the Earth you will see.
I have learned toTRUST THE PROCESS, which has become my mantra on this journey. But we should all know that in due time we can meet many of our goals, sometimes we just have to be willing to have others help us along the way.
Has anyone ever told you that your goal(s) were unrealistic and if so, how did you respond? Have you ever set a goal only to realize yourself that it was unrealistic? Do you trust others in helping you meet your goals?
www.sparkspeople.com
This past weekend I took the next step in my fitness career by taking the Road Runners Club of America (RRCA) Coaching Certification Class. This was a very intense two day course covering all aspects on becoming a certified running coach. Let me tell you, I learned so much in those 16 hours that my head is still spinning.
Now I have to study so that I can take my exam in the next few weeks. I do have my work cut out for me, but I have confidence in due time I will be a coach.While I am not going to go into the specifics of the class, I did want to share with you one of the lessons I learned and that was helping a runner set a realistic goal. I can’t begin to tell you how many times I have read or talked to new runners who want to go from running 3 miles three times a week to a marathon in less than a year.
While many may feel that I do not support these runners by stealing their dreams, in all reality my goal is to help a new runner appreciate the time and effort it takes to become a long distance runner. And most importantly respect the distance of not only running 26.2 miles but training for this distance as well. When I was getting quite frustrated with my own slow progress three years ago, my running coach once told me, “Nancy, do you want to be a life-long runner or a once in a lifetime runner? It is your choice but if you choose the first option, you will allow time for your body to adapt to the sport of running and you will be a runner. Or if you choose the latter, you will have no choice but to adapt to an injured body and you may have to give up the gift of running altogether.”
I guess you can tell which path I took.These were pretty harsh sentiments at the time when I was expecting to hear words of support and encouragement. But in all honesty, looking back, I am glad he was truthful with me rather than trying to sell me a dream that may have never been fulfilled if I found myself sidelined with an injury. I had to learn to trust his knowledge and expertise.
And we do know that one of our biggest de-motivators is setting goals that are unachievable. Sometimes we need an outsider’s view to set us in the right direction when we can’t ‘see the forest through the trees’, so to speak. This doesn’t mean we can’t shoot for the stars, but know that the moon many times may get in the way, but WOW what a view of the Earth you will see.
I have learned toTRUST THE PROCESS, which has become my mantra on this journey. But we should all know that in due time we can meet many of our goals, sometimes we just have to be willing to have others help us along the way.
Has anyone ever told you that your goal(s) were unrealistic and if so, how did you respond? Have you ever set a goal only to realize yourself that it was unrealistic? Do you trust others in helping you meet your goals?
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