Tuesday, April 05, 2011
This morning's breakfast, one I have often, is a fruit smoothie with fruits I've frozen & other nutritious ingredients.
1/2 c Greek yogurt
1 extra small banana
1/4 c mangos
1/4 c pineapple
5 large (or equivalent) strawberries
1/8 c blueberries
1 t raw cashew butter
1/2 t ground flax seed
1 t fish oil (I use Carlson's lemon flavored)
1 T POM (combo of pomegranate juice with blueberry or cranberry juice)
CALS: 332; CARBS: 53; FAT: 8; PROT: 15
Sunday, April 03, 2011
This meal consists of items made from two SP recipes:
crustless spinach, onion & feta quiche
and corn bread
I usually add 1/2 t-1 tsp of butter to corn bread, but it's so good I sometimes just eat it plain.
Delicious, simple & crowd-pleasing. Depending on how much extra I have, I usually freeze the corn bread & have both refrigerated & frozen the quiche. Never tried it, but could probably freeze the quiche before baking.
Saturday, April 02, 2011
Todayís lunch was fresh grilled mozzarella sandwich, orange slices, steamed broccoli & grape tomatoes. The sandwich consisted of 1 slice ww bread with 1/2 t butter, 1 oz fresh mozzarella, 1T reduced fat pesto, 1T onion slices, sliced tomatoes, 3 basil leaves, grilled red & yellow peppers. Would have had dill pickle spear, but.....fresh out. CALS: 352; CARBS: 44; FAT: 15; PROT: 15
Monday, November 29, 2010
Yesterday my sister emailed me the following :
"Seeing you helps me know it CAN be done. What's my problem? Why is it so hard for me. I know it was hard for you, but you did it."
THESE ARE PHOTOS OF ME & MY BEAUTIFUL DAUGHTER
This was my response to her:
EVERY DAY I follow Chris Downieís suggestions: exercise 10 minutes EVERY SINGLE DAY (so I started walking for 10 minutes EVERY SINGLE DAY); add one healthy item to your dayís food (like one more vegetable, for example) & each ONE MORE VEGETABLE EVERY SINGLE DAY for a week; eliminate one unhealthy item from diet EVERY SINGLE DAY (like soda, or candy bar, or cookie, etc.) & then the next week, exercise 11 minutes, add ANOTHER healthy food in addition to your first one (so youíre now eating TWO more healthy foods than you did 2 weeks ago) & eliminate one MORE unhealthy food in addition to the first one you eliminated......
If you read The Spark & go over the website, it doesnít have to be each week.......it can be once a month, or ďwhen you feel youíre ready,Ē but I didnít want it to take 5-10 years to take off the weight, so I made weekly changes, plus I started enjoying walking so much that shortly after I started walking 10 minutes, I quickly walked 20 minutes, then 30 until eventually it was an hour. And I LOVE good, healthy food, so I made it a point to buy mostly healthy foods so Iíd be cooking nothing but healthy meals & allowing myself a treat a couple times a week. ĎCourse, a treat for me can be a cup of decaf with raw sugar, a little light cream & fat free half & half OR like tonight, I bought a package of windmill cookies (which I LOVE & usually buy once a year), so I entered the nutrients in the food tracker & had 3 of them--total of 170 calories.
The key is to eat at least 80% healthy foods & exercise at least 10 minutes a day & anybody will start to lose weight. That 20% you can eat UNHEALTHY, but you have to enter it in the food tracker. If I have no way of finding out how many calories, etc. it is (almost all packages have that info, but if itís, say, a bakery item where you canít find that info, I wonít eat it). There are just some sacrifices we have to make if we TRULY WANT TO BE HEALTHY! Like maybe give up an hour of TV a night to prepare a delicious, healthy dinner!!!
We have to BELIEVE weíre worth it: that weíre worth the time to decide each weekend what weíre going to eat the next week so we can shop for healthy foods, take them home & then prepare healthy meals. I KNOW Iím fixing salmon with tomato salsa tomorrow along with a squash plus sauteed garlic & spinach and having fresh strawberries & real whipped cream for dessert. IíM WORTH IT to buy that salmon & defrost it; IíM WORTH IT to take the time to make the tomato salsa that will go on top of it; IíM WORTH IT to peel the squash & follow the recipe & make a nice side dish; IíM WORTH IT to take the time to rinse off the spinach, cut up the garlic & saute it in the olive oil (which Iíve measured); IíM WORTH IT to rinse the strawberries & cut them up & know Iíll enjoy them without sugar; IíM WORTH IT to beat the whipping cream, adding a little sifted powdered sugar & vanilla to it for some sweetness..........Do you see where Iím going here???
And if I knew Monday might be a tough day, on Sunday I might cut up the veggies or even make the salsa; I might cut up the squash or cut up the garlic so itíll be ready to go the next day; I could cut up the strawberries.
It took me 2-3 years (or more) to lose this weight, because I was tired of doing it the way I always did before.......one day Iíd be a slug & the next I was going to run a marathon! (not really, but you get the point) NOTHING WORKED BEFORE, so I was more than willing & ready to follow the Spark plan & do it slowly. And I learned what everybody else does in SparkPeople: itís not about losing weight; weíre not on diets........weíre learning how to live a healthy lifestyle once & for all; to live life to the fullest at our desired weight through nutrition & exercise.
You can do this.....just like I did. This is the very first time I TRULY felt I was worth it to get healthy & fit. NOBODY was going to tell me I couldnít do it; that there wasnít time for a walk or dinner had to be ready NOW, so Iíd have to quickly throw something together, no matter how many calories it was. Those days are gone.
I still make cornbread (have a small portion rather than 2-3 pieces) or whole grain rolls (I make them smaller so I can have a whole one); I still have butter on them, but I measure a teaspoon, rather than having.......who knows HOW much butter!?!? I still enjoy desserts, but itís usually focused around fruit: strawberries (no shortcake) & cream (which Iíll have 2 tablespoons of), Iíll make an apple crisp or make pumpkin bars or perhaps an egg custard & it might be 2-3 nights a week, rather than a 500+ calorie dessert EVERY SINGLE NIGHT.
So when you feel like pizza, research whatís the healthiest/lowest in calories & fat & have ONE PIECE along with a salad, light dressing & some fruit for dessert. The key is: we can eat almost anything in the world......it just has to be less & it has to be measured. If you buy a pizza at the store, read the nutrition info; if you buy from a chain, get online & get info that way.
Do I LOVE The Cheesecake Factory & their cheesecakes for dessert? Yes!!! Will I ever order a piece of cheesecake & eat it all by myself ever again? I doubt it.....but would I maybe share a dessert with 2 or 3 or 4 other people, having perhaps 2 or 3 bites? ABSOLUTELY!
You can do this! You just HAVE to believe youíre worth it; you HAVE to take the time to plan & prepare meals; you HAVE to learn what it means to exercise EVERY SINGLE DAY; and you HAVE to do these things on days when you donít feel like it.
Thatís when you can walk for ONLY 10 minutes; or defrost some chili or soup & maybe corn bread youíve previously made & frozen & have a salad (which you might have thrown together on Sunday to last the entire week).
YOUíRE WORTH IT; but you TRULY have to believe you are; otherwise, you wonít take the time to get healthy. It IS work; you DO have to think about the food you put in your mouth & the exercise youíll do EVERY SINGLE DAY. But youíre worth it, which is why you CAN do this!
Saturday, November 27, 2010
OMG! Where did the years go? All i know is.......at LEAST I found SparkPeople in 2007, before I was REALLY old! And today, at 60 years young, except for a few sags here & there, I'm in the best shape I've been in, in like........FOREVER!
And if you're younger, be thankful there's a SparkPeople for you, as there wasn't for me even a decade ago. And if you're older.......well, I'm a perfect example that it's NEVER too late to be fit & healthy.
Holidays & celebrations come & go, but we can enjoy them SOOOOOOOO much more when we feel good about ourselves & are healthy, because we are SOOOOOO worth it!!!!
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