I must try this!

Chef Meg's Cheesy Grilled Banana Peppers

Cheese. Bacon. Tomatoes. Yum!
Chef Meg finds a slightly more sophisticated version of the hot pepper poppers found on appetizer menus everywhere. Her version uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. She grills them to add another layer of flavor to the dish.

Serve these as an appetizer or unexpected side dish at your next barbecue!

Chef Meg uses panko, or Japanese breadcrumbs in this recipe. You can substitute whatever breadcrumbs you have on hand.

INGREDIENTS
4 banana peppers, fresh
2 slices bacon
1 red or yellow tomato, diced
3 oz smoked Gouda cheese, diced
1 T parsley or cilantro, chopped
1/2 cup panko (Japanese breadcrumbs)

DIRECTIONS
Preheat the grill to medium heat. Wash and cut the stems off the peppers. Using a fork or vegetable peeler, scoop out the seeds. Cook bacon until brown but not crisp; drain and crumble. Combine all remaining ingredients and stuff them into the peppers. Wrap each pepper in a piece of aluminum foil, taking care to cover the tops tightly. Place foil packets on the grill so they stand upright, keeping the filling inside the peppers. Cook with grill lid closed for 10 minutes.

Number of Servings: 4


Nutritional Info

Ammount Per Serving:
Calories: 140.7

Total Fat: 7.8g

Total Carbs: 10.4g

Dietary Fiber: 2.2mg

Protein: 8.1g

I must try this!

Chef Meg's Cheesy Grilled Banana Peppers

Cheese. Bacon. Tomatoes. Yum!
Chef Meg finds a slightly more sophisticated version of the hot pepper poppers found on appetizer menus everywhere. Her version uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. She grills them to add another layer of flavor to the dish.

Serve these as an appetizer or unexpected side dish at your next barbecue!

Chef Meg uses panko, or Japanese breadcrumbs in this recipe. You can substitute whatever breadcrumbs you have on hand.

INGREDIENTS
4 banana peppers, fresh
2 slices bacon
1 red or yellow tomato, diced
3 oz smoked Gouda cheese, diced
1 T parsley or cilantro, chopped
1/2 cup panko (Japanese breadcrumbs)

DIRECTIONS
Preheat the grill to medium heat. Wash and cut the stems off the peppers. Using a fork or vegetable peeler, scoop out the seeds. Cook bacon until brown but not crisp; drain and crumble. Combine all remaining ingredients and stuff them into the peppers. Wrap each pepper in a piece of aluminum foil, taking care to cover the tops tightly. Place foil packets on the grill so they stand upright, keeping the filling inside the peppers. Cook with grill lid closed for 10 minutes.

Number of Servings: 4


Nutritional Info

Ammount Per Serving:
Calories: 140.7

Total Fat: 7.8g

Total Carbs: 10.4g

Dietary Fiber: 2.2mg

Protein: 8.1g

Cowboy Caviar

Cowboy Caviar

Black Bean Salsa

INGREDIENTS
2 (15oz) cans black beans, rinsed

1 (17 oz) can whole kernel corn, drained

2 large tomatoes, chopped

1 large avocado, diced

1/2 red onion, chopped

1/4 cup chopped fresh cilantro



Dressing

1 Tbsp red wine vinegar

3-4 Tbsp lime juice

2 Tbsp olive oil

1 tsp salt

1/2 tsp pepper



DIRECTIONS
1. Combine all ingred. in bowl.

2. Cover and chill.

3. Garnish with avocado slices

or cilantro sprigs.

3. Serve with tortilla chips



Number of Servings: 24

Nutritional Info

Ammount Per Serving:
Calories: 56.7

Total Fat: 1.7g

Total Carbs: 8.8g

Dietary Fiber: 2.4mg

Protein: 2.5g

There are only two ways to live your life. One is as though nothing is a miracle. The other is as if everything is.

- Albert Einstein, physicist"

How timely is this?

As I dragged myself out of bed this morning, ,slept well but still feeling a lil funky, my 1st thought was I did "not want to feel another let down day". Why I've been feeling funky is in part the post move let down that typically comes when you moved to a new area, new venture new time.

We hear a lot about (well at least in the movies, motivational speeches in all the wonderful articles about "You can do it! It's your time! All you have to do is take the 1st step!" kind of pep talks but I always wonder why little is spoken of what happens directly after you make the leap. Perhaps that is why when people start their health & wellness program, or sometimes smack dab in the middle of it, or after awhile of success you have a moment of KA-Plunk! when all the pep in your step poops out or despite it all you throw caution to the wind & step off your goals they berate themselves for failing when in actuality you didn't.

But more of you are being human.

Back to my 1st hour of awakening... After getting the newspaper, turning on GMA I checked my email and here was an encouraging email from a supporter who has been exceptional in her own right. Her remarks lifted me and actually inspired this post.The there was reading from Sparks People's Healthy Reflection (see below).

My thought, how timely was this for me...

The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.
- Martin Luther King Jr.

How Do You React to Setbacks?
When problems come up, how do you react? Do you look for blame, or do shoulder what you can and try to repair it? Do you throw up your hands and look for an easier way, or do you learn, adapt and keep pushing? There's a lot of talk nowadays about 'personal responsibility'. That's great. But it's usually brought up only in finding fault. It's true that to show 'responsibility' is to own up to your role in the problem's cause. We don't often hear about the other side of responsibility--an obligation to be part of the solution. Even when a hardship is not your fault at all, you can--and should--do what you can to fix it. Your skills and abilities create an obligation that only your character can fulfill.

Thanks girlfriend...

He who does not mind his belly will hardly mind anything else.
- Samuel Johnson

Schedule a personal tune-up

Proper nutrition is part of the foundation of a healthy life. Your car needs the right amount of gas and periodic tune-ups to make it run smoothly and prevent future problems. Your body needs healthy food and periodic check-ups too. Make a goal to start treating your body the right way. Take care of yourself. Eat the right foods and make sure to visit your doctor regularly. If you start maintaining and tracking your progress, you will probably see dramatic positive results in the way your body runs.

Spinach Callaloo

Searching for a recipe to tantalize your taste buds with a little different flair, we drew on our West Indian travels to recreate an island favorite called Callaloo.

Actually the word "Callaloo" names both dark, leafy greens also known as Dasheen, and recipes made from this hearty plant. Virtually every island has its own version of Callaloo, from a creamy stew with coconut milk, to a spicy side dish with okra, saltfish, or crab.

To bring the bold flavors of the Caribbean to your table, the whole kitchen has combined several different recipes collected from the islands into this Callaloo made with spinach.

Spinach Callaloo

Ingredients

8 cups spinach leaves, washed and dried with larger stems removed

5 cups fish stock (may substitute chicken or vegetable stock)

1 1/2 cups yellow onion, chopped

1/2 cup green bell pepper, chopped

2 cloves garlic, minced

2 tbsp canola oil

1 tbsp cider vinegar

1/2 tsp Old Bay Seasoning

1 whole scotch bonnet pepper or 1/4 tsp red chili flakes1 cup fresh okra, cut into bite-sized pieces (may substitute frozen)

1 green onion finely chopped for garnish

Optional, 1/2 cup crab meat

Preparation
Heat canola oil in a large saucepan over medium heat.

Add onion and bell pepper, cooking until just softened.

Add garlic and whole pepper (or chili flakes) and cook lightly, just enough to warm and release their flavorful oils.

Stir often so they won't burn, and

BE GENTLE, MAKING SURE YOU DO NOT BREAK OPEN THE WHOLE PEPPER--THE DISH WILL BE FLAMING HOT IF You Do!


Add spinach, stock, vinegar, Old Bay Seasoning and okra, stirring to blend all ingredients. When stock begins to boil, reduce heat to low, cover saucepan with tight-fitting lid, and simmer until veggies are tender--about 20 minutes. You may need to add a little more stock, if liquid reduces too much. But don't drown the spinach!

Final consistency should be moist, not runny.

REMOVE AND DISCARD WHOLE PEPPER.

If you are adding crab meat, do so now, stirring it in just to warm with the veggies. Remove from heat and garnish with green onion. Enjoy!

Serves six

Crustless Spinach, Onion and Feta Quiche

Crustless Spinach, Onion and Feta Quiche

Ingredients

1 medium onion,

diced6-oz fresh baby spinach

2 large eggs1/2 cup egg beaters (liquid substitute)

1/2 cup all purpose flour

1/2 tsp baking powder

1/4 tsp salt

pinch cayenne pepper

1 1/3 cups non fat milk

1/2 cup feta cheese

Directions

Preheat oven to 400F.

Lightly grease a 10-inch quiche/tart pan (or a pie plate)

In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender.

Add in fresh spinach and cook until just wilted.

Set aside to cool for a few minutes

In a large mixing bowl, whisk together eggs, flour, baking powder and salt.

Whisk in milk, then stir in spinach-onion mixture.

Pour quiche base into prepared pan.

Top with feta cheese.

Bake for 25 minutes, or until center is set and the outside edge is golden brown.Let set for 5 minutes, then slice and serve.

Number of Servings: 6

Nutritional Info

Fat: 5.5g

Carbohydrates: 13.5g

Calories: 142.0

Protein: 10.6g

Orange Juice Fizz

Orange Juice Fizz


Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

INGREDIENTS

2 tablespoons lime juice
1/4 cup orange juice
1 teaspoon sugar
1/4 cup club soda

DIRECTIONS:

Mix all ingredients and serve over ice.
Serves 1

Nutritional Info

Amount Per Serving:

Calories: 51.6

Total Fat: 0.2g

Total Carbs: 13.2g

Dietary Fiber: 0.3mg

Protein: 0.6g

Now can we create a model of confidence for ourselves?

Now can we create a model of confidence for ourselves?

Il est maintenant temps, (Now is Time)

I pray I am not stepping on toes here (and if I am hopefully not too hard) but are we "fixer-uppers"? I know I was, once upon a season.

And I wasn't alone. So many women, moi included once upon a time, was or still are that way. It may seem to be more prevalent among women, but lots of me have that "fixer-upper" mentality though they like to call it something else.

And society seems to reward women in some way for grounding themselves into the ground for others even if the fixing was not asked for or welcomed. It may be very telling in your conversation...I knew it had been in mine. Being a fixer-upper isn't always a bad thing or unfavorable Another way it can be is in altruism, philanthropy, being of service, being the confidant, the best girlfriend supportive husband & wife, great parent or wonderful daughter or son. Excellent neighbor..

Where it can become a problem is when you spread yourself so thin what could have been a joy because a pain in the amply endowed added dimensions. And for some it may be quite difficult to extricate oneself for your benefit & sometimes the relief of others. :=) However the good news is the same skills you have to spread yourself "too thin" for other people are the same ones you can utilize for yourself.

Now my discovery:

In the last 3 and really intensely the last 1 1/2 years for me not only did I realize how much I had shrank inside myself. You are reading about a woman who really likes myself, comfortable in my own skin but allowing for my own frailties my humanity, somehow I let outside distractions get the better of me. I had been saying for 3 years "it is time" but not even knowing what the time wiser where "it" was. I kept on saying it although I did not know what it meant for me.

During this time I had 3 reoccurring dreams which I will leave for another time that were so vivid they were palpable. And guess what my resentment, anger & disappointment eased tremendously.

But see now I've jumped ahead of myself...

My anger came from not only from feeling forced to step up to the plate for things that were not my responsibilities, but after all the work, sacrificing time or money, put in, not even a word of thank you. Or when it came time to play or reap the rewards I was pushed aside until I was needed again.

Even all the art, being busy and successful getting a tremendous amount of national public exposure including not once but 3 times solo exhibitions it only served as a distraction for submerging a lot of anger & rage as to how I had been treated. I had been resented not because of who I was but because those who did not want change brought there, resenting the changes brought about though it would benefit all, some in part with my humble contributions.

I also had a lot of anger & hurt at my family who over the 17 years of my career ever took me or my career seriously and not even a mini blurb on Oprah,being published or NBC Today Show or being published ever made them blink.

But now back to this assignment.

I was singled out because people initially thought I would be the most vulnerable & because I had been personally appointed by the lead person.. Subsequently the resentment grew the more I did my job well and brought prestige & attention to the position that the saboteurs had been unable to acquire. And adding fuel to the fire, they could not touch me to fire me as no one could do that but the head person as I only answered to her. So the saboteurs sabotaged me other ways what Maya Angelou calls "pecking to death".

And I swallowed many and indignity because I gave my word to the powers that be. I believed in what we were doing and I believed in my ability to carry out what I was charged to do. In time, over 3 1/2 years I won over some of my naysayer although that had not been my intent, but I thought they begrudgingly had to admire my sincerity & dignity in doing my work (some did) most did not.

I swallowed my way into 75 extra pounds in that time from 2007-....

I woke up one day and the same distance I could walk easily without breaking a sweat I was huffing/ puffing, swollen ankles and sad. Somewhere in all of this I lost me. I put myself on the side of the rode and left me there.

Well my big mistake was I forgot and got comfortable. I convinced myself that things were better although no one else had changed their behavior. If the truth be told I had gotten too comfortable, fearful & frankly lazy to make the stand & make the move. I wanted people to treat me better, but the fact I had tolerated misbehavior for 3 years signal to them something differently.

All the recriminations of why I should have left, why I should not have take even a short term extension did not take a way why I needed to exit out. I came within a month to regret that decision to stay.

Now my pride was in the way. and it became a nightmare to put it mildly. But I was not going to let them bring me down is the lie I told myself... My reward was a hospital stay in a cardiac unit May 2008. It was the end of a culmultive amount of mad major stress although I had not had a heart attack or a stroke.

I have however as a silver lining proof positive that I did indeed have a beautiful mind and a enormous heart filled with love.

If I did not want to face it before, I had to face it then. there is nothing like having a tube stuck up the inner chambers of one's heart to face the piper!

Where I lived my home was situated in such a way that it was physically impossible to avoid day in and day out all the reminders of what pain had been during that stressful time. I could not as long as I lived there, I would not ever have a way to alleviate the anger and the betrayal. I had to get out.. it was time to go. And I did not look back.

Now the present:

If I have a silver lining out of my Oregon "sabbatical" has been if has really forced me to spend a great deal of time by myself and with that see what I was doing and why I also had such a great weight gain from 2006-09. And especially since I've seen such a deterioration of my health in the last year! I mean massive weight gain that morphed taking a life of it's on!

I swallowed, not in literally food, but a lot of anger, indignation sadness hurt & betrayal while convincing myself I was doing the right thing for the right reasons. In actuality, I was doing all the right things for the wrong reasons and I paid for it in my health, weight & peace of mind. When I rebelled last July by 1st leaving NC and now leaving Oregon next month I had declared my own revolution.

In fact I think on this blog one of my entries title was "Talk about a Revolution"... I understand truly I do get it and not ungrateful for coming here. My friend Karen says "God needed to sit you down in a quiet place with no familiar distractions so you can really get down to the core scrubbing out the last of what had been ailing you. Sometimes when there is a cleansing you will get sick before you get better" All this time I've said "Its time" and now I am saying "Now is the Time".

Spending the last year among the natural beauty of Oregon has helped me despite the actions and attitudes of the "2 legged critters". It ended up being a blessing in disguise not being engaged more then absolutely necessary with folks here as I needed a refuge to be still and see inwardly working it outwardly But I also know this is not the place for me on so many levels.

I am sharing this to say sooner or later in one way or the other we will have I pray a moment when it simply is enough and you will be so done it won't be funny. Not because of my experience, because you nor I will be the 1st or the last to have that moment.

Some will resist furiously all the way to the end, others will yield and find their way and yet others will implode. I know and have known there are those who won't get me, others who will not take me seriously, yet others who will try to diminish.

No it is not ok,it will just be what it is and I can let that be. I know whatever those folks do, it is their problem and they will find their own solutions, but I do not need to fix it for them or be a chameleon or have undue stress because they have a problem.

Back in I believe Mar or April I walked away from a lot of things and a lot of people & with the exception of writing in my 2 blogs, from everything I was participating in. I did not plan to. Something welled up and I was through. Done. I had nothing to say to people. It wasn't anything they did any differently nor was I having an epiphany I was just done.

About a month ago very gingerly I returned to some groups to see if I wanted to resume and guess what? No great surprise I did not. I mean I was happy to have checked in and caught up and do plan for time to time but it was not for me. In some cases, I actually felt a tinge of sadness but it was a phantom like sadness like you can look at the memories and smile but it was gone. Some people, things, activities, the weight all served a purpose and I am thankful for that time and the purpose.

I will be 60 next summer and I am not going to enter that decade without being light and I feel very light. Despite this very temporary setback with the hernia & all I am feeling really good and mad happy about this time.

I went back down that road and found where I had left me & bringing me on home... In fact, I will have my "Bringing it on Home" project launched in 2010 after I return back to my hometown of New Orleans in the fall of 2009.

And now I really feel like going to work and create especially when you think I have not done any creative work since Dec 2007! I mean where did the time go? I needed this time for me. I did not plan to take a 2 year hiatus and God knows I could not afford to do it and I struggled trying to force myself to create but my creative heart was not having it!

It has been difficult financially as I had not planned for the world to turn upside down with a recession, nor coming to a place that has chosen not to allow me to be part of the place. However I am grateful now for that exclusion.

I have no desire to bea party of or included anywhere with anybody who does not want me there. Nor do I have to fix it up.

I've said many a time here about liking oneself right where they are.

I do not have to put the fat down,or me down or anyone down in order to be firm and clear as to what I must do. For me to put the fat down means I have to put ME down and I am not having that. Accepting me as I am is simply that and treating myself well at 306, 275 or 200 is to respect me.

I cannot grasp the concept of in order to be serious about weight release I have to treat my body as the enemy. In fact the better I look at myself, the better chance, I feel of not only releasing the weight that is no longer viable but keeping it off.

It is why I say "release" rather then "lose". If you lose something that matters a lot consciously or unconsciously mean sooner or laver you will go looking for it.

Releasing is:To set free from confinement, restraint, or bondage...

"You've got it girl and some level you (I think) know you got it (the skills) to do it".

Il est maintenant temps, (Now is Time)

Absolutely,never, ever say always some times

Do's and Don'ts of Goal Setting;Key Pieces to the Puzzle~ By Mike Kramer, Staff Writer

Goal achievement, especially when it comes to health and fitness, can be a mystery. Most of us have no trouble with Step 1 (Setting the Goal). Setting a goal is the easy part, it's those other steps that can be a puzzle. But you CAN turn achieving your goals into a science with the right strategies. Here are a few of our favorites:

DO create a plan.

DON’T wait for "someday" to roll around.Setting the goal is just the first step. Know where you’re going, what resources you’ll need, who can help and – most importantly – what Plan B is when life throws a monkey wrench into Plan A.

DO start small.

DON’T focus on too many things at once.Try focusing on one goal at a time. Use a small goal that you know you can do each day for the next two weeks, like getting up without the snooze or drinking eight cups of water. Build that first habit to boost your confidence and pick up speed.

DO write it down.

DON’T forget to give yourself a deadline.Deadlines turn wishes into goals. The act of writing down your goal is powerful enough to keep you committed and focused. Better yet, find a visual that represents your goal or how your life will be different. Seeing it makes it seem more possible.

DO be specific.

DON’T deal in absolutes.Avoid the words ‘some’ and ‘more’, as in "I will get SOME exercise" or "I will eat MORE veggies." It leaves too much wiggle-out room. Deal in measurable things that you have control over. And never say ‘never’ or ‘always.’ All or nothing is a common attitude that leads people back to bad habits.

DO leave room for failure.

DON’T expect perfection.Persistence is key. Accept the fact that you might not make it on the first try. In a recent study, only 40% of people who successfully followed New Year's resolutions did it on the first try; 17% of resolution achievers took six or more tries before they got it right – but they did get it right.

DO track your progress.

DON’T fool yourself into failure.Memory can be pretty selective. It conveniently forgets that extra brownie while remembering activity that never happened. The only way to know for sure is to track goals regularly with a checklist or journal.DO reward your success.

DON’T beat yourself up over failure.This is the step that trips up most people. Negative thoughts are usually in our heads, telling us every day what we’re doing wrong. This is not the approach to take to succeed with your goals. Why not focus on what you’re doing right instead? If you take a step back, learn from it and take two steps forward.DO find a support system.

DON’T try to do it alone.A goal buddy can make all the difference this time. People that can help are all around you – on the SparkPeople support message boards, at work, even in your own family. Just add one person to your support group, and you double your motivation, double your energy, double your commitment – and double your FUN.

DO make a commitment. DON’T ever forget that you can do it.

Desperately seeking attention-Unhealthy

Out of principle I will not help Peta by showing the billboard ad. But this is how it is showing that shame cannot bring about change. Peta's unhealthy attempt to be legitimate will weigh in (no pun intended) as how unhealthy & desperate some people can be for attention.

Nowhere in any of this is encouraging. If you read the full story vegetarians on the average only weigh in at 10-15 pounds lighter then the average person.

I can tell you right now I know several full card carrying vegans who have been that way all their lives and yet they are quite stocky.

In a bizarre weigh,, though their cruelty and insensitivity to not only to the citizens of Jacksonville, Fl in all their curvy dimensions, the organization, I guess, feel it is perfectly legit to be cruel to humans despite their thinly disguised attempts at "helping, showing a lack of regard to humanity.

It decries & dishonor their own name which in part speaks of "prevention/cruelty , treatment of animals".

And may backfire.

If you want see full report at:

http://www.huffingtonpost.com/2009/08/17/petas-new-save-the-whales_n_261134.html

Your Kitchen Due for a Makeover?

Is Your Kitchen Due for a Makeover?~Clean up your Kitchen to Straighten Your Diet
-- By Mike Kramer, Staff Writer

www.SparkPeople.com

Is your kitchen less attractive than it used to be? Do you find yourself spending less time with it? Has your kitchen held up as a healthy haven that encourages nutritional eating and smart choices?

Or has it sagged into a calorie-packed danger zone that uses up space and heat so you can reach in and grab whatever food you find in its depths?

It’s time for a Kitchen Makeover!

You can restore the healthy magic back into your kitchen. Thankfully, no walls need to be knocked down and you can keep that lime green paint you’ve enjoyed for the past 10 years.This makeover will transform parts of your kitchen that you can’t see right away. Like you’ve always heard, it’s what’s inside that counts. In this case, it's what’s inside your drawers, cabinets, freezer, fridge and pantry.

Following these simple strategies, you can bring life and luster back to what should be the healthiest room in the house.

Build For Speed

We’re all pressed for time. Kitchens often go unused because it can simply take too long to cook, and seems more like a hassle than a help. In this hurry-up world, a clean, organized kitchen will get more use than a cluttered mess that’s difficult to use. Creating an efficient workspace makes for healthier, faster and more enjoyable meal preparation.

Clean and organize your pantry and cupboards. Throw out the old stuff and move the commonly used items to the front. Group together canned fruits, canned vegetables, tomato products, pasta items, canned meats, cereals, etc.

Clean and organize the refrigerator and freezer. Then designate a specific shelf, drawer and area for your commonly used items. Make a special place just for leftovers! Do the same in your freezer, with a section for meats, vegetables, entree dinners, pizza. Don't pack the fridge tight; air needs to circulate to keep things fresh. Store meat on the bottom shelf of the fridge.

Label shelves so you know exactly where all your ingredients are and grocery storage is a snap – so even the kids can help!

Make sure all of your small appliances – crockpot, toaster oven, mixer, blender, dicer, can opener, pasta maker, wok – are easily accessible, clean, and in working order.

Create a leftover storage system. Have freezer bags, plastic storage containers, labels and markers handy. Label and date everything that gets stored in your freezer or fridge.

Untangle that jammed utensil drawer! You should be able to put your hand on just the right tool in 2 seconds flat. This includes the spatula, measuring spoons, measuring cups, ladle, can opener, knifes, pastry blender, etc. Hang frequently-used items on the wall, or store them in an open container on the counter for easy access.

Place a recipe box and cookbooks in full view, not stuffed in a drawer somewhere.

In With The Good, Out With The Bad

Food substitution and sifting is the name of the kitchen makeover game.
Throw out: Thick dressings, creamers, chips, dips, soda, pudding and just say no to Twinkies!
Keep: Vinaigrettes, spinach, nuts, tomatoes, oatmeal, carrots, salsa, yogurt, natural applesauce.

Take a close look at the calories on your condiment shelf. Mustard can be a low-calorie, tasty alternative to mayonnaise; barbecue is a nice substitute for sweet and sour; soy sauce and teriyaki sauce are loaded with sodium, an oyster sauce or some spicy mustards may be a better choice; hot sauces are usually low in calories and can spice up just about anything.

Pay particular attention to carbohydrates. Whenever you see refined products like white rice, white pasta, plain bagels or white bread, replace them with more natural choices, like whole grain (brown) rice, whole wheat pasta or whole grain bread.

Load up your kitchen with as many Super Foods as you possibly can. Click here to learn more about these nutrient-packed powerhouses.

Have a can of nonstick cooking spray on hand. Use instead of higher calorie oils or butter.

Load up on fresh produce. Canned and frozen varieties can keep well and be nearly as nutritious as fresh, if not packed in syrup. But they also often come with a lot of sodium, and anytime you eat fresh, you know you’re doing well.

Special Item Checklist

Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization. See how many of these you have right now, and then see how you can slowly add more over time.

Picture of your goal on the fridge
Healthy cookbooks
Very visible grocery list
Coupon envelope or storage system
NO pizza coupons
Cutting board
Easy-to-read and categorized recipe box or book
Full set of measuring cups and spoons
NO television in the kitchen or eating area (distractions can cause overeating)
Usable kitchen table – free of clutter, bills, bookbags and projects
Spice rack and spices
Water bottles (preferably reusable ones) in the fridge
Water filter

Snack bowl on the counter, for all of those fresh fruits and healthy snacks you’ll have

Super Woman

Over 100 Super Foods for a Super You~Include These Foods for Maximum Body Benefits
By Becky Hand, Licensed & Registered Dietitian 11-04
www.sparkspeople.com


Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…
Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections. While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
BarleyBrown rice
Buckwheat
Bulgur
Corn
Jasmine rice
MilletOats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice


Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous
Canola oil
Dark chocolate
Green tea
Olive oil

Food Matters

I would suggest you see this trailer www.foodmatters.com

Who "wins"? Who Loses?

I thought this was an interesting article. I am not a fan of the show and do not find it inspirational, though I can see and appreciate the particpate need and desire for a healthier life. People can make their own choices as to what they view, but I think the messages are mixed & I am not sure if I want "entertainment" like this...

But the following essay is from a fitness coach:


Eating Habits of "The Biggest Loser": Inspirational or a Bad Example?
By Jen Mueller
www.sparkspeople.com


The Biggest Loser" is a television show that's gained increasing popularity over the last few years. Contestants lose astounding amounts of weight in a relatively short period of time, inspiring others who watch the show to try and follow in their footsteps. The contestants are forced to dramatically overhaul their eating habits.


But are the methods they use healthy? Do they help them establish habits they can maintain long term?I have to say up front that I've watched the show, but I'm not a regular viewer.

It's too frustrating for me to see what these people go through, giving the impression that exercise has to be painful, you can never eat the foods you enjoy, and you're a failure if you lose less than 10 pounds a week. But I did assume that contestants get a lot of help with their diet, learning how to make proper food choices and also learning that healthy food can taste good.

I was disappointed to learn a little more about how this process actually works.Contestants do all of their own cooking. In the four months of taping, contestants are given a calorie budget, recipes and a list of forbidden foods: no white flour, white sugar, butter, or anything that contains them. From there, they have to learn to create their own meals.

The kitchen contains a wide variety of healthy but uncommon ingredients, such as quinoa and kale. The contestants are on their own to learn about and create their own meals. Is that a good thing, or do you think they'd benefit more from having a chef teach them how to prepare these kinds of foods in healthy yet appetizing ways?

Each person is required to eat a minimum number of calories per day and is supposed to keep a daily food journal to prove it. But many actually eat less.

During scheduled “temptations,” contestants are bribed to eat junk food with prizes like cash and calls home, sometimes while locked in a dark room with mountains of candy.

Is this for real?

Are these "temptations" just cruel, or do you think they actually mimic the temptations of real life and are a valid part of the show?If you watch the show, you know about the "last chance" workout where contestants have a final opportunity to shed pounds before the weigh-in. But many also resort to fasting, asparagus binges (asparagus, a mild diuretic, temporarily reduces weight) and all-coffee strategies to help them achieve a lower number on the scale. Is this just a normal part of competition, or a dangerous and unhealthy way to establish weight loss habits?

Many of the contestants have said they didn't expect to maintain their entire weight loss once at home and some have gained back significant amounts of weight. I guess I'm not surprised, given everything they went through to lose it.

What do you think?

Is it more important that people are inspired by the contestants' dramatic results, or should the show be setting a better example of how to lose weight in a healthy way?

What I say?

"Your behavior will be consistent with your beliefs. If you believe you are a "fat person" instead of just having "excess weight", you will act and behave like a "fat person". Your life is defined by your beliefs, said another way, life has no meaning except the meaning YOU assign to it. Thus..Who are you? Why do you exist? Are you all that you are capable of being? Control your own destiny or someone else will~George Frasier CEO Success Net

I love this quote by Mr.Frasier a decent honorable man, a formidable force in the importance of net working.

If you let, as said by H.David Thoreau: "Public opinion is a weak tyrant compared to our own private opinion. What a person thinks of him/her self, this is what determines or rather dictates their fate".

or as someone I knew years ago who had an issue with others weight "Any one can put a jacket on you, but YOU do not have to WEAR it" makes sense to me.

So often we are focused on way down the road when we reach what we see as the "ideal" weight, we forget on the weigh of several transformation we may have. How well I feel I treat myself has in my opinion, a great deal to do with how successful I will be in the weight release and the substaining of it once I am there!

So I prep now, developing & managing myself far more respectfully and not without zip dee doo dah, delicious, juicy rockin' cool NOW.

As I begin my 59th year today, deliriously excited of what my year will bring and executing my "60 things to do before I turn 60" strategy today, I want to be woke, alert and ready to rock & roll.

I was sent this today:"After enlightenment, the laundry"~Zen Proverb.

So I know there will be work and also days when I will wonder what on earth did I start? But I will look back and remember and keep on stepping!

Ya Ya!

I am loving this written by Paula a fellow Sparker! Please note all words are hers and hers alone but I think you will appreciate the flavor & the passion of which she speaks...

Paula words 8-10-09

Being Fat is the Best thing that ever Happened to Me!

OK I need to make a DISCLAIMER to any of you reading this: I AM NOT SAYING ALL SLENDER PEOPLE ARE MEAN AND INSENSITIVE, nor am I saying that they are all “beeyotches”

But this is aimed at those that cannot imagine ever “allowing themselves to go” or who think the world will end if they were ever scarred in some way.

It’s also aimed at anyone who has ever felt that they should be ashamed of their weight…of felt like the world has no interest in you if you aren’t physically perfect!

OK here we go….

Can I just say I had a revelation this weekend? For most of my adult life I was a slender, fit “pageant girl” the kind many other women looked at with envy.I took my appearance for granted and looked down at those who were less than attractive as “undisciplined, lazy, or at the very least unfortunate” I never realized how cruel and narrow minded me and my fellow skinny friends could be. I will affectionately refer to them and other “never-been-fat, don’t-understand-how-you-let-that-happen-to-you” people in the blog as the beeyotches!(for you older ladies, I know it sounds crass but- it seriously IS used as a term of affection in many cases)

LOL.

This weekend I was at the gym –bloated up with my period and trying to hide under one of my husbands 3xl “moo-moo-on-me-shirts”! I was standing beside the stretch mats and this very friendly woman who probably weighs about 40 or 50 pounds less than me was asking 2 skinny beeyotches (again it IS said with affection!) about their families etc…just being NICE. She was wearing one of those 2 piece workout outfits that have the tight legging style pants and a long line top that looks like a tank but with a built in bra. Yeah she wasn’t the most slender thing on 2 feet but you could tell she had been working hard and was feeling good about herself lumps an all!

After she walked away, the 2 skinny beeyotches started laughing with each other AT her(Ok THAT time it was NOT said affectionately I admit!) One said “someone ought to tell her that spandex is a privilege NOT a right” the other laughed and said “yeah you’d think her mirror would let her know that outfit is NOT her friend”.

I thought to myself “NEITHER ARE EITHER ONE OF YOU!” I sat there stunned at their callousness to someone who had been really sweet to them- and a few things went through my head first was SHAME that “I” had once been a skinny beeyotch just like them!(AGAIN definitely NOT affectionately!)

The second was anger that they could be so mean towards an obviously nice woman who took the time to show them some interest and attention. I also realized I felt a sort of camaraderie with said woman. I realized that by wearing clothing designed by “Omar the tent maker” I was feeding into that mentality the 2 skinny girls had! I was, in a way, condoning the idea that larger women should cover up and be ashamed of their curves…and that basically wearing spandex skivvies for “clothing”(and I use that term VERY loosely) is perfectly fine for young slender girls who should be allowed to flaunt what they have…or actually in this case- what they DON’T have…like cellulite, pooches, bags, rolls and other sundry and assorted lumps.

While I am not saying that being overweight is a good thing- I AM saying that there are too many unrealistically “THIN” role models thrown at all women today….and not enough real healthy ones. So anyone who feels less than perfect should cower beneath expansive clothing to hide their faults….and women, as a whole have bought into this and shamefully tuck under “fat clothes” hoping the rest of the world won’t notice the extra 5, 10 or even 100 pounds we’re trying to hide!

(Admit it..even if you ARE fit, thin and look FABULOUS!- you STILL have a pair of “skinny jeans” that you would never wear when you feel bloated…I had’em…even when I only weighed 117 pounds and was a model myself!)

Today’s women basically live in a self built prison of shame that is exemplified in the clothing we wear…and even more so in the clothing others EXPECT us to wear! The more I thought about it…the more steamed I got that I have basically made myself a prisoner of these narrow and unfair fashion dictates and the underlying prejudices that formed them. I looked at that woman in her tight Spandex and suddenly I admired her chutzpah!

Suddenly the “woman with the pot belly over in the elliptical became a “MOM” whose body had done the amazing feat of childbirth! In fact all the non-perfect people in the gym became amazing people who had accomplished wondrous things- that combined with time had taken a toll on their physical appearance.

A 70 something- year old woman coming out of the sauna met my eyes and gave me a BEAMING smile…and her laugh lines were beautiful! And here I was ashamed and trying to hide under a mountain of clothes!

Never let it be said that I have ever been shy…in fact I have been compared to May West and Bette Midler so many times I lost count. Those are two women who just don’t (pardon this) Give a flying F@(K what ANYONE has ever thought about them! Not only do I admire them- but the entire world did too because THEY loved who and what they were/are and didn’t allow the world to tell them who and what they should be. They were trendsetters and as a result- LEGENDARY!

Now, I am certainly NOT a legend, nor would I even consider myself a trendsetter- But I DO consider myself an independent, intelligent woman. And, even though I need to lose a considerable amount of weight- I am still attractive! I am also EVERY BIT as brash and flamboyant as MAY or BETTE which means I’m pretty much plain spoken.

What I wanted to say to those two unthinking and cruel girls was…ummm…”Less than polite” (LOL) But What I REALLY wanted was to thumb my nose(and all my other oversized body parts ) at those 2 beeyotches!(this time it actually IS an analogy of comparing them to female dogs- I hope the dogs forgive me for wronging them like that!) I thought about it…I wasn’t wearing spandex…but I did have on a sport bra and a somewhat fitted tank under that mongo teeshirt with workout pants…and I WOULD be much more comfortable in less layers...

So, took a deep breath (which lifted my GI-NOR-MOUS boobies to an impressive stature-I must say!) I stood up and lifted my Moo Moo over my head. I stood there , defiantly for a momant ignoring the wave of shame rolling over me at having all my rolls, bumps and pooches on display in my tank and workout pants (not spandex or skin tight- but bad enough!)

As I stood there with the “shame of being less than perfect” and the “Take THAT you skinny Beeyotches!” attitude fighting for supremacy…SOMETHING AMAZING HAPPENED….a man walked by and WHISTLED! (Ok here is where you picture an interlude break for the Hallelujah Chorus while the sun breaks through the storm clouds and shines directly on MOI!!) lalalala…LALALALALA LAAAAAH!! I felt like singing!

I gave that man a huge smile then proceeded to waddle/prance my way over to the NICE woman in the spandex! I introduced myself not giving a HOOT if my butt looked MONGO…or that my waist was rolling over my pants. Heck I wasn’t even concerned with any spillage that may or not be happening up top on the sides (though that fat-back is something I have to work on-LOL) As we spoke, she confirmed my assessment she was a truly NICE person!

THAT may not sound like much of a revelation to you but if you consider this, “I used to BE those skinny beeyotches” with all their prejudices, lack of compassion and nonexistent insight…my revelation was that being FAT may have been the best thing that has ever happened to me! Because I got FAT- I learned a lesson about understanding that there is more to looks than weight.

I’ve been a skinny beeyotch myself(and still have NUMEROUS friends that qualify as such)…and now I’m a heifer!(My skinny beeyotch friends still love me!)(again that WAS affectionately) I’m MUCH more comfortable in my own skin now than I ever was then! Granted- I need to be healthy and thus I will lose the weight- but I will NEVER have that “ cruel narrow minded mentality” towards those with imperfections again! And ya know what else??? I have a new friend! One who knows that things I have been through, who understands my insecurities and embarrassment and best of all -One won’t talk about me behind my back. We’re meeting to walk tomorrow!

Oh and in regards to the skinny beeyotches both in this blog and elsewhere who wouldn’t want to be seen with an overweight “friend”…Honey- y’all won’t be young forever and one day you’ll understand that your “LOOKS” should be the weakest link in the chain of your “ATTRIBUTES” anyway.

THEN you can be lucky enough to be friends with those of us that don’t CARE if spandex is a right or a privilege…we wear WHAT we want when we want. FAT is only skin deep…MEAN is to the BONE…actually so is UGLY(inside OR out!)…and us heifers can ALWAYS diet!

LMAO!

So may We All be Brilliant!

Just for an humorous attitude adjustment this is part of a sign in a French gym.

"We are in an age when media puts into our heads the idea that only skinny people are beautiful, but I prefer to enjoy an ice cream with my grandkids, a good dinner with a man who makes me shiver and a latte with my friends.

With time, we gain weight because we accumulate so much information and wisdom in our heads that when there is no more room, it distributes out to the rest of our bodies. So we aren't heavy, we are enormously cultured, educated and happy.

Beginning today, when I lookat my butt in the mirror I will think, "Good golly, look how smart I am"!"

It's Your Attitude, along with Aptitude,that can make you reach the Altitude of your Goals

Over the last few days I have engaged in a email conversation with a friendly acquaintance as she has gone about starting a new stage in her life by opening up a store servicing plus size women.

I found the last few days somewhat intriguing as reading some of her responses to my comments on presentation, body language & styles she feels would be appropriate for the lagniappe woman ("lagniappe" is a Creole word loosely translated a little bit extra).

I was a little taken aback in some of her attitude of how "most" plus women would hide their bodies, would not wear pretty clothing would want to stick with "timeless clothes" when I question what she saw as timeless mounted to no more then dowdy, boring,cover up the shame i.e fat.

My suggestion to her about having a new "fattitude" a term another woman coined since she felt obese sounded so ominous. I love it "Fattitude"!

My suggestion to my friend was to look up websites that catered to amply endowed women and see that yes women wanted to look good whether they were in the process, thinking about it or wishing to release the weight. Look at their posture their stance. Beating & shaming does not work otherwise we would not have 50% of the population overweight and 30% of that number at the obesity range.

I was yet amazed even more so when her remarks about telling a woman she shouldn't wear XYZ or ABC because how SHE feels, not the woman, should hide away looking dated, dumpy & distressed until the magical day comes when all the weight simply rolls off her body & then now she is good enough to look good.

Please understand this is not criticsm of my acquaintance, she is not very different then many other women. We know what we know even when it maybe distorted.

I simply find those kinds of attitudes self-defeating, has never worked and needs to be re-thought.

Lets face it, by today's standards, Marilyn Monroe would not have the audacity of thinking about putting on a bathing suit let along become this sexy sexy woman who decades after her death men still drool over and women envied her. Marilyn would have been considered far "too big".

We all know plus women comes indifferent sizes and shapes and there is no one size fits all approach.

People who have a higher regard for themselves, not beating up on oneself have a better chance of successfully releasing and keeping off the weight then one who beats up, do or die to "lose" weight. Even the word "lose" weight is a contradiction to me. When you lose something that perhaps means more to you then perhaps it should, who would move hell & high water to "find" it again?

Several years ago I released about 50 pounds and regained them 5 years later. It was a stressful period 2006-09. Funny thing is when the pounds came back, I did not feel ashamed or guilty. I was so busy caught up in what was causing the stress I did not realize the gradual increase in my weight.

I can almost tell you the moment when it hit me like a thunderbolt how weighed down I was. Yet I did not have the energy or wherewithal at that moment in early 2007 to do much at all about it. It took several more months before I made any steps, slow methodical steps to re wrap my brain not yet even my body behind really getting down to the core.

I still believe that shame does not bring change & feeling ashamed was counter productive.

I had to really peel away layers, releasing people, places & things look inwardly, intently & intensely at my whole self. So I went about doing just that BEFORE I even attempted anything else.

I now tend to avoid reading /engaging anything or anyone who has a do or die, either/other approach to hour health weight or well being as it stresses me so I know stress is a huge component for me (no pun intended). I could have never told you I would have seen myself at this size, but ashamed of myself I am not. Without a doubt I should have cared better for myself before, but that is then, this is now.

I know it is probably harder on people who have known me most of my healthier, productive and active life to see me like this who genuinely care about me. Who knows what they are really thinking, the ones who care for me still care for me the others who might be embarrassed or ashamed or repulsed?

Well it stopped mattering to me awhile back.

Whatever length of time it takes is the length of time it takes. In the meantime I will live, go to great lengths to nourish myself mind, body & spirit, cheer other folks on if they want that or be still if I need that too.

I am not doing this to seek anyone's approval or for them to grant me permission to do this.
I want happiness,autonomy & pro activeness to be on my order for each day allowing for moments even when I do not want to or feel like it. And in the process as I've learned here on Sparks and other places, I will be just find during the process of seeing how far I will fly!

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

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".