Wednesday, February 23, 2011
I've tried making spaghetti using whole grain pasta, and hubby found it too chewy and just didn't like it. It's just not very convenient to fix two types of pasta or let alone, find two big pots; so while I love the regular stuff, I've been relinquished to using the less nutritional pasta. I havenít tried it the last few years. Is one brand better than another or do I need to cook it longer?
The other day, I shared my love for hot dishes. Iím thinking it must come from growing up Lutheran, where pot lucks were a common day in the church as drinking water for most of us. Now days, itís hard to find a good potluck: I attribute this to the growing germaphobes we have today.
My pot roasts are all sliced up and ready to both eat and freeze. They slice up so much better after they've been chilled. I made 10 (lean) 4-oz snack bags that can be thawed for hot dishes, sandwiches, wraps, pho (soup) or as is for a dinner with 20 oz to go with mashed red potatoes and yummy gravy.
For the ultimate in fast and convenient food at home, take a hamburger helper (5 servings), bag of mixed veggies (5-6 servings), and 8 oz of lean slow cooked meat, and while you may have poorer quality of pasta and higher salt content, you have a complete meal in about 20 minutes.
Call for Help! - Do you have a good suggestion to make a similar hotdish from scratch without using high-salt soup or prepackaged flavor packets? I may love to cook, but I also enjoy the convenience of ďfast and easyĒ whenever possible.
Tuesdayís Progress on key nutrients: A Jackpot on all seven!
The biggest surprise today was reaching my magnesium goal, something I only do every now and then: it was the hot air popcorn and broccoli that did the trick. I have to be honest, I really don't pay attention to everything some of you probably think I do . . . I've been at this losing weight and improving my eating habits for nearly five years now and I take one element and try to make improvements little by little. Just as I get one element down pat, I hear The Doctors or Dr Oz bring out another great tidbit of information that gives me yet another element of eating to work on. Thank God for life-long learning!
ďHear my words, you wise men; listen to me, you men of learning.
Instruct a wise man and he will be wiser still; teach a righteous man and he will add to his learning.
Hope youíre finding progress in something youíre doing today!
Tuesday, February 22, 2011
Salt has been just such a journey for me. Like most people, I have a love for this seasoning. Even the bible says, salt is good! However, too much of a good thing, has its consequences. SparkPeople reminds me with tracking every day that now is as good as anytime. It sure beats having to wait for that trip to the emergency room to be my eye opener.
While I havenít made the full trip to eliminate excessive salt, something really cool happened this week: I tipped my dash (1/8 tsp) of salt in my oatmeal and it was too much. Yesterday, I barely tapped any salt (perhaps 1/16 tsp) in my oatmeal and it was fine. This morning I ate it without any salt, canít say I was all that thrilled about it, but it did grow on me: I may need to stay with a small sprinkle. One thing for sure, I have to make my own soup Ė light and nutritious Ė the veggies speak for themselves without all the added salt. This is definitely progress!
Is tasteless food eaten without salt, or is there flavor in the white of an egg?
Itís interesting that the white of a large egg comes with 55 mg of sodium! I love my egg whites. When I make egg salad or potato salad, I use twice as many egg whites, eliminating excessive cholesterol and fat. I canít say that I miss the flavor or the extra creamy factors!
Iím so happy to be coming off of a couple great days of fitness. Reading so many Teddy Bear blogs this week has been most inspiring. We have a terrific team with great leadership who know the keys to success in how these challenges work! Race day is on and Iím going to try to continue to exceed my fitness goals today. WooHoo!
Mondayís Progress on key nutrients:
Sodium (my Progresso soup nearly put me over!)
Carbs (but only 11 grams too many)
While Iím in a bit of a funk on the scale -- I think itís only water retention and that by weigh-in day (now a Thursdays Weight Watcher class) Ė Iím hoping to be able to remain in the Last Teddy Standing challenge. Regardless, it's all a wash and I'm doing fine if I simply stay on track!
Hereís to progress, one step at a time!
Monday, February 21, 2011
I walked two miles yesterday for a McDonaldís cone. I may have tried to walk more than I should have (started out with a 17-minute mile clip, felt the soreness, and ended up at a much slower pace), so Iíll stick to something a little more moderate today . . . perhaps in ten- or twenty-minute segments. Iíve already worked (and I mean worked!) at an reasonable good aerobic workout while vacuuming and will likely add a little aerobic dancing and some tai chi to go with my recommended strength training. Unfortunately, I didnít get equal arm training (and vacuuming left handed is tougher than it sounds if youíre primarily right handed . . . Iíve always thought I had a little ambidexterity going on here, but now know Iím far from it!). Then I hope to get my 15 minutes of sunshine by investigating my neighborhood with a pleasant walk. I confess, Iím loviní this piece of paradise weíve invested in. Didnít even get to the ďwax on, wax offĒ floor scrubbing I had intended to get to (will save for another day).
I bought two large roasts for slow cooking, which should be done by 7 pm tonight (smells so good!). [Shelley, I now realize I have more than six slow cookers when I count what I have here. Yikes!] They make such great leftovers for freezing in 8-10 oz bags and make quick hot dishes. Itís amazing what the effect 1.5 oz of slow roasted pork and beef (3/4 oz ea) have on one serving of pasta with fresh veggies (a veritable feast!).
Sundayís Progress on key nutrients:
Oops: Nearly 250 mg too much
Sodium (dim sum sauce put me over the top)
I spent over a hundred dollars yesterday on groceries, buying primarily around the perimeter of the store for fruits, veggies, and lean proteins. The cashier pleasantly exclaimed, ďYou bought nothing but healthy food!Ē It was nice to hear an affirmation of healthy product from a third party.
Hereís my first vacation photo taken in my jungle of a back yard. This salwar suit was a gift from a dear Nepali friend attending my alma mater (her father selected the color). I feel wonderfully happy and blessed!
If I say, ĎI will forget my complaint, I will change my expression, and smile,í (Job 9:27)
I hope you succeed in reaching your goals today!
Sunday, February 20, 2011
Ever had one of those days when you peacefully reflect on the past. While we focus on the future for our hope, looking back and examining life is good if we can learn and find purpose from the experience and perhaps share that with a good friend or colleague. Being a visual person, I captured my husbandís headlights in the rear view mirror while traveling the other day.
Moses writes, ďAs soon as they had brought them out, one of them said, ďFlee for your lives! Donít look back, and donít stop anywhere in the plain! Flee to the mountains . . . .ĒĒ (Genesis 19:17)
Now Iím already enjoying a much healthier future. I have a hard time imagining what it was like to carry an extra 75 lbs. So many positive improvements have taken place since those heavy days: Iím no longer on a sleep apnea machine, my blood pressure, body mass index, and weight are much more closer to normal, and I have put away the cane I sometimes needed for my knee.
May you also experience joy and progress while making healthy improvements in that wonderfully created body you have.
Saturday, February 19, 2011
I so love the enthusiasm expressed by so many great Teddy Bears and Five Percent Challengers this challenge.
Iím on a mission to lose 100 lbs and have just recently reached a 75 lb milestone. My goals for this 5% challenge are:
1 - To get as close to losing 5% (9 lbs) as possible. Being so close to goal, I would be thrilled to lose six pounds, as I love the slow and steady pace I've exhibited by nearing my five-year weight loss journey anniversary later this June. While I record an official Weight Watcher meeting weight (with both food and attire) I expect my unofficial personal morning weight to finally reach the much-awaited 24.9 or lower body mass index in order to be considered a ďhealthy BMI.Ē
2 Ė While exercise remains on the wrong end of a love/hate relationship, I am committed to averaging over 30 minutes a day on a variety of routines with walking being my mainstay.
3 Ė Eating healthy meals are key to my success. I hope to try foods I havenít had in a long time or prepared differently. I will continue to track daily and work diligently to fall within most of my major ranges as set by SparkPeople and Weight Watchers when it comes to protein, fat, carbohydrates, calories, fiber, sodium, and calcium. I love that SparkPeople allows us to track all these great nutrients (and more!). I am blessed with a love for water, so itís not uncommon for me to take in at least a gallon of liquids on most days. I also strive to well exceed five recommended fruits and vegetables a day. Again, diversity will be essential!
Most of all, I'm enjoying this journey! Several of us have used sites like myoneword.org to come up with one word to bring us clarity and focus throughout the year. My word is Joy. This includes its many wonderful derivatives like joyful, joyful and rejoice!
Go Teddy Bears!
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