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... what I had for lunch

Sunday, September 06, 2009

... here is a photo of what I fixed for lunch after my bike ride! emoticon

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This is a quick dish that I made up...

1.5 cups of Al Dente brand, "Red Chili Fettucine" (42 carbs - 2 fiber = 40 net carbs) 240 calories

In a microwave steamer I steamed the following:

• 4 cups of organic baby spinach

• 1 cup sliced mushrooms

• .5 cup roasted red bell peppers

• 3 sun-dried tomatoes, julienned

• 4 - 2 Tbsp servings of thick and chunky salsa (10 calories per serving and 3 carbs per serving... (40 cal, 12 carbs)

• 1 link, sliced thin: Lou's Famous Chicken sausage.. "Mild Italian, Peppers and Onions" (... no nitrites)... 130 cal., 7 gms fat , 15 prot.

... to complete it, I mixed in the salsa, onion powder, a couple of drops of Mongolian Fire Oil and a little cracked black pepper... mmmm, quick and delicious... emoticon

Nutritional value:

Cal: 410 (... I didn't factor in the veggies, I will have to figure that out later..)

Fat: 7 grams (... from the chicken sausage)

Carbs: approx: 60 net carbs

Fiber: approx: 5

Protein: 15 grams
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NOTE: I allowed myself more carbs for lunch because I rode my bike for 104 mins. and burned 703 calories... the rest of my carbs for the day will consist of fibrous, green veggies and maybe a serving of fruit, like strawberries, along with a protein...
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... what did you fix for lunch?... ~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

DOINFINE 9/8/2009 1:04PM

    That looks yummy! I wish my dh would enjoy making food like this! I'll keep the recipe for myself though! emoticon

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PATSYANN47 9/6/2009 7:19PM

    Wow, looks realy yummy. Thanks for sharing the recipe! emoticon

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JERSEYGIRL1950 9/6/2009 3:39PM

    Oh yummy emoticonwhere's my plate???LOL


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CATHEITE 9/6/2009 3:28PM

    Wow, scrumptious! Better than what I had today (Lean Cuisine steak panini). With all those veggies, it looks like a really large portion for a relatively small number of calories. emoticon

ETA: Good going on your bike ride :)

Comment edited on: 9/6/2009 3:29:10 PM

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JULESELLEN 9/6/2009 3:19PM

    Yum, Yum, Yum!!! What an inspiration to eat healthy and well! Thanks for sharing! emoticon

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... being accountable the good and the bad

Thursday, September 03, 2009

emoticon
... Well, this morning we had a Staff Day and a co-worker and I set up the tables for the coffee, tea and pastries... I did ok for the first 30 minutes and then I just inhaled 3 custard filled donuts... emoticon.... I can't blame it on "emotional eating"... It was there and I ate it!... What is wrong with me????

I seem to be helpless when it comes to resisting the temptations of sweets... I have all these words of wisdom and read about techniques in how to conquer this and that and I still yield to temptation...


The question is ... do I really want to lose weight?... I think I do... I don't like the way my clothes fit... I don't like the way I look, but I seem to like the sweets more ... I am so hopeless... emoticon

... what do I do?... are there treatment centers for this kind of thing?... because obviously I have a REAL PROBLEM and I can't seem to do this on my own...

... I don't know... I am not feeling very good about "ME" right now...

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~ ... hopelessly, Dee ~ emoticon

PS: TAZ asked me... "Did you have an alternative plan?"... yes, I took light yogurt with me and ate it, but I was sitting right next to all of those pastries
and I caved in.... I didn't feel deprived... and what I felt had nothing to do with watching anyone else eating them... Unfortunately, the bottom line is, I love sweet, decadent desserts, candy, etc... there is no way around that, and at the moment I feel at a lost to conquer this demon... emoticon... as an ex-smoker I know that I have an addictive personality, but I did quit, with the help of the nicotine patch... maybe the yogurt was not a good enough substitute... I'll have to think on that... Thanks everyone for your advice and support... emoticon

  
  Member Comments About This Blog Post:

MARVELOUS50S 9/4/2009 6:08PM

    Dee my down fall is Doritos and Cheetos. I am not a big sweet eater...I can pass that up in a minute with no problem but Cheetos...OMG..

I guess you are the only one who can determine what is more important the sweets or you. My niece loves Doritos, Fritos and Cheetos. She is a size 3 and so skinny.

I am starting the leaning out phase again for a competition in December and at first I was going to only buy the junk for her and tell her to keep it in her room. But honestly, I have to and I have made the decision that I can not eat them for the next three months. I could put them in her room but if I wanted some, all I had to do was ask so again I had to decide which is more important being competition ready or a bag full of cheetos, because I can not stop at a hand full.

At some point you have to decide what is more important to you..short term gratification or long term gratification. LOL

Charlene

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MR.NET1 9/3/2009 9:31PM

    Two words I love to hate!...
"Auto-Disciplin" emoticon

I know I shouldn't, I know I don't really want to...

BUT I PROBABLY WILL..."THAT I DO KNOW"

So,
In advance...
I have established a list of intense activities...
I oblige myself to do.

"THAT'S IF I DECIDE TO TREAT MYSELF"...

80% OF THE TIME I DON'T EAT IT.

*Call it being lazy or disciplined...
I don't know...
But it works! emoticon

Comment edited on: 9/3/2009 10:00:51 PM

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_FITMAMA 9/3/2009 5:10PM

    Sorry you felt hopeless, but to tell you honestly... I do the same thing! I say I won't, I'll come prepared, but when the sweets (mainly cookies, brownies, etc) are staring me in the face, I usually cave too. I do have a sweet tooth, but it has gotten much better w/ eating clean most of the time. Except on those occasions.
emoticon
Mary

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DIATOM 9/3/2009 4:49PM

    Don't be so hard on yourself. You had a plan. Everything didn't go according to plan---ok. Move on. Add it to your nutrition tracker (if you didn't already).

I love sweets too. Now, I try to be VERY selective. For instance, if there's a processed cookie or cake from a grocery store---I pass it up. If there is something special (homemade or something I cannot normally get in my area--like some kind of ethnic dessert)--I will enjoy it. Just watch your portion and keep tracking your food the rest of the day.

If you're at home and something sweet is calling your name (even yelling your name--hahaha), go do something else (try brushing your teeth, chewing a piece of gum, cleaning the house). If you still want it, have a measured out portion and put it in your food tracker. In addition, I try to limit sweets in the house and remind myself that fruits are sweet or have ONE piece of dark chocolate---try to make it a healthy sweet treat. Surprisingly, it can be enjoyable too.
I

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SLAYINGDRAGONS 9/3/2009 1:21PM

    Did you have an alternative plan? It΄s too hard when that ΄s all-there-is - I feel deprived and can΄t stand watching others eating goodies - I want to run away and hide but can΄t get out of the meeting!

Hugs to you from "Payin΄ for it later"

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MRS_TOAD 9/3/2009 12:22PM

    You are far from hopeless! You simply had a weak moment. The good news is that you recognized it. Quit beating yourself up and jump right back on the healthy bandwagon. You CAN and WILL succeed even if I have to come to Chicago against my wishes! emoticon Seriously, negative self-talk will get you nowhere but back into the junk food. You are a great mom, employee and friend!

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FLOOSIEMAGOO 9/3/2009 12:20PM

    Hey you,

Well, of course you want to lose weight. I think this issue is, is that you got your sugar thang going again. You know, a little bit here, a little num num there; and then BAMMMM the cravin' are ravin'. So how do we STOP!!! We just do. Three days sans sugar, for me anyway and the cravings are gone. You know sugar is kinda like the totally hot bad boy. He is so damn sweet and lovely and you crave him... long after he done a hit and run. That why we call them sugar!!

How did I get over my sugar: NO CONTACT. Also, I had to ask myself, "Is that what you really want? Someone with so much control over your emotions - high and low.?" NO WAY.

So, that's my girlfriend approach. I have found the key is simply to not have a little taste, right now for sure, because my relationship break up (with sugar) is just too new. I'm too vunerable.

What SLIMMAR has gotten me to do to get over challenging times is to write what I'm going to eat for the day in the AM, for the entire day. It really worked for me.

You'll do this. It's just learning.

Chana


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... Post workout nutrition

Wednesday, September 02, 2009


The instant that you cross the finish line ending one athletic event, you begin your preparation for the next. From that moment forward, if you are not planning ahead by consuming the right foods, you may miss out on the prize.

Carbohydrates After Exercise
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If your next exercise session is less than 24 hours from your last one, you need to put a bit more thought into what you eat and when you eat it in order that you fill your energy stores adequately. To optimize energy refueling, together the American College of Sports Medicine (ACSM), the American Dietetic Association (ADA), and the Dietitians of Canada recommend the consumption of carbohydrate beginning immediately after exercise. If you consume 1.5 grams (g) carbohydrate per kilogram (kg) every 2 hours, refueling is more successful than when food is withheld for 2 hours. It seems that the best strategy for refueling is consuming 0.4 g carbohydrate/kg every 15 minutes for 4 hours (approximately 2,000 calories) after exhaustive exercise.

If your exercise sessions are more than 24 hours apart, eating ample carbohydrates - about 1 to 1½ pounds per day - as part of your training diet will replenish your glucose stores adequately (read my other article about how carbs & protein boost performance). How much carbohydrate you eat in the 24 to 48 hours after an event is more important than when you eat it.

All of these calculations can seem daunting. Fortunately, nutrition labels list carbohydrate content in grams and the information can be taken directly from food packaging. Divide your weight in pounds by 2.2 to convert weight to kg and multiply that number by the carbohydrate coefficient. For example, if you weigh 140 pounds, your calculation should look like this:

140 χ 2.2 = 63 kg
63 X 1.5g = 95g of carbohydrate

Consuming enough carbohydrates soon after exercise ends reduces the amount of muscle that is broken down and encourages muscle growth, helps to maintain body weight for those who struggle maintaining adequate weight with intense training, and increases time to exhaustion (TTE) during a subsequent bout of endurance exercise.

Protein After Exercise
****************
Immediately after exercise, muscle cells are extremely sensitive to insulin, a hormone that plays a key role in both the transport of sugar (glucose) into the cell and in muscle synthesis. If dietary protein is made available during this time, insulin will quickly help to synthesize muscle tissue and very little will be converted and stored as fat. Ivy and Portman have reported that when carbohydrate plus protein is given immediately after exercise, muscle protein synthesis can be increased to as much as 300%, but when delayed by three hours, the elevation in synthesis was only 12%. Roughly two hours after exercise, the body's cells start to become insulin resistant and continue to be for sixteen hours or longer.

Conclusion
********
Consuming both carbohydrates and protein after an endurance exercise session can improve your performance next time. While it is true that you need to eat more carbohydrate, protein, and calories to refuel adequately after exercise, if you consume too much, the excess will be converted to fat and stored, and nobody wants that.

By Peggy Kraus
http://www.shapefit.com
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~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

SLAYINGDRAGONS 9/2/2009 12:31PM

    I have been wondering about this. Thx.

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MRS_TOAD 9/2/2009 11:37AM

    Gives me something to think about before I exercise next time. Wow!

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JERSEYGIRL1950 9/2/2009 8:28AM

    great blog and gives me some new rethinking the way I eat and when..thanks

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... coming home from the north side @ night photos!

Tuesday, September 01, 2009





















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.... more to come ~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

SLAYINGDRAGONS 9/2/2009 12:20PM

    emoticon

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... for South Beach dieters, etc...

Tuesday, September 01, 2009



I thought this would be helpful for those times we need snacks at work...
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15 Smart Snacks for the Office

When the mid-morning or afternoon lull sets in at the office, do you find yourself reaching for something unhealthy to munch on? Snacking on the right foods at these times of day is encouraged on the South Beach Diet because it helps to normalize your blood sugar levels. And diminishing swings in blood sugar helps to curb cravings and keep you on a successful weight-loss track. The best finger foods to have on hand? Cut-up veggies, nuts, part-skim cheese sticks, and fruit (on Phase 2) are all great choices whenever you have the urge to snack. But there are many more options as well.

Make sure to stock your desk drawer or office fridge with these simple, healthy snacks:

Phase 1

* Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or two tablespoons of natural peanut butter for dipping.
* Cold cuts (turkey, chicken, lean roast beef, boiled ham)
* Part-skim mozzarella-cheese sticks
* Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving
* Cottage cheese (1%, 2%, or fat-free) with salsa or chopped cucumber
* Dry-roasted or boiled, ready-to-eat edamame (green soybeans)
* Sunflower seeds (count these toward your daily nut/seed allowance)
* Greek yogurt (plain, fat-free)
* Tomato juice or vegetable-juice cocktail, single-serving cans
* Water-packed tuna and salmon (individual cans or pouches)

In Phase 2, you can enjoy all of the above, plus…

* Carrot sticks with hummus
* Whole-grain crackers and reduced-fat cheese
* A serving of high-fiber whole-grain cereal (a great snack without milk)
* Dried apricot halves with almonds (seven apricot halves and seven almonds)
* Microwavable popcorn, individual pack (check the label to make sure it does not contain trans fats)

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... although this is adaptable to the South Beach diet phases... any program would benefit from these ideas.

~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

PONDERFUL 9/1/2009 10:25PM

    thanks for this post...I just started eating LC and I finally found what works. Hope that you are doing well!

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LADYVALK 9/1/2009 12:23PM

    Thanks for this information.. My DH and I are getting ready to start this to help control his diabetes.

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