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Healthy lunch ideas - bring to work

Thursday, February 07, 2008

(1) PASTA SALAD - Pack a cold pasta salad and a plastic fork. Make your salad with lean meat or low-fat cheese (so it has some protein), lots of vegetables to boost fiber and nutrition, and use a whole-grain blend pasta. Then just drizzle some light vinaigrette over the top and toss.

(2) PITA POCKET SANDWICH - Pack your whole-grain pita pocket with chicken salad, or any other lean meat or cheese mixed with vegetables and dark green lettuce.

(3) FRUIT AND CHEESE - Make crispy cracker sandwiches with whole-wheat crackers, slices of assorted cheese, and lean meats. Don’t forget the fruit, which goes nicely with the cheese and adds fiber and nutrition.

(4) PEANUT BUTTER FUN PACK - Pack 1/8 cup of natural-style peanut butter, along with a plastic knife or spoon, wheat crackers, and celery sticks, and you have a peanut butter fun pack!

(5) BAGEL WITH CREAM CHEESE - You can toast a bagel in the morning and simply spread some light cream cheese in the middle. Or make a bagel sandwich with, say, a little light cream cheese, some turkey, and cranberry sauce, then top it off with alfalfa sprouts or Romaine lettuce.

(6) SALAD - Plastic containers can hold the makings of a delicious salad lunch. Fill it with chopped green lettuce, chopped hard-boiled egg, light cheese, and/or lean ham. You can buy packets of light dressing, or just use extra packets of light salad dressing left over from your last trip to the fast-food chain.

(7) WRAPS - Wraps are a nice change of pace from the usual sandwich. Use one of the new higher-fiber tortillas, like the multigrain flour tortillas available in most supermarkets. Then fill it up with chicken salad or assorted lean meats, cheese, tomato, sliced onion, shredded lettuce, and light dressing. Just roll it up and wrap in foil.

(8) TACO SALAD - Pack the meat mixture tossed with shredded cheese, tomatoes, and chopped lettuce in a plastic container. At lunchtime, add crunchy, reduced-fat tortilla chips and a little light dressing.

(9) FRIED RICE - When made with eggs or chopped lean ham and lots of veggies, cold fried rice can be a satisfying noontime treat. Make your own, or plan on leftovers the night before if you're ordering from a restaurant.

(10) BBQ Chicken Sandwich. Just pack a grilled, boneless, skinless chicken breast with some lettuce and sliced tomato in one baggie, and a whole-wheat bun in another. Add a packet of BBQ sauce to the lunch bag, and it's good to go.


Day 2 - cigarette free

Thursday, February 07, 2008

Yesterday wasn't as traumatic as I had expected. I had one or two cravings which kept me reaching for my cigs in my handbag, but giving up the cigs was not as harrowing as I had imagined.

My only problem now is that I certainly do feel deprived, It's like there's something "enjoyable" missing in my life, so I'll have to find a way to overcome that. Time to surf the net to find a cure for that.

One website states "Keeping a diary of how you feel when you crave a cigarette can be a great motivator. Over time you’ll be able to recognise when you want to smoke, and why."

Or "Reward yourself. Feeling deprived might drive you to using again. Congratulate yourself instead and give yourself another, more healthful reward. You deserve it."

This is a great link for what to expect when you quit.


Day 1 - Ditching the fags for good!

Wednesday, February 06, 2008

Ok, ok - alright so.

It's Ash Wednesday, time for me to give up the demon weed again. I've told everyone for months that I'm gonna do it, so this is it. No more stalling, no more excuses, no more cigs!!

I found it really easy last time, I honestly can't remember feeling terribly deprived, all I remember is feeling liberated and thinking that all smokers are idiots (yep, there's nothing worse than a reformed smoker!)

1. Cancer / stroke risk
2. Money - €7.45 per day
3. No more bad breath and smelly clothes
4. Cough / wheezing / sore throat
5. Fitness
6. Wrinkles
7. Hiding it from parents
8. Heart disease risk, including heart attack, no you’re not too young.
9. Gum disease risk
10. No more stinky car & house
11. No more cig burns on furniture & car
12. Second Hand smoke to Eddie & Puss
13. Eddie.
14. Basically, I don't enjoy them anymore, they make me retch sometimes.


12 hours after quitting: The carbon monoxide level in your blood drops to normal.
2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.
5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting.
10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease.
15 years after quitting: The risk of coronary heart disease is that of a non-smoker's.

1. Take a deep breath
2. Brush teeth
3. Go for a walk
4. Chew gum
5. Take a shower
6. Chat on SparkPeople
7. Remember, it's only a habit - just do something else, don't give in!

1. Weight gain
2. Cravings will make me go back on them
3. Irritability

For added support, here's a link to the Irish Heart Foundation "Quit Smoking" page.

No more cigs. What else is there to say?



Motivation Quotes

Thursday, November 22, 2007

Instead of giving myself reasons why I can't, I give myself reasons why I can.

That which is bitter to endure may be sweet to remember.

The chains of habit are generally too small to be felt until they are too strong to be broken.

The difference between try and triumph is just a little umph!

You may delay, but time will not.

You must begin to think of yourself as becoming the person you want to be.

Your goals, minus your doubts, equal your reality.

The road to success is dotted with many tempting parking places.

You may have to fight a battle more than once to win it.

Motivation is what gets you started. Habit is what keeps you going


Reward ideas

Thursday, November 22, 2007

- Take a hot bath with some scented bath oils, candles and a copy of your favourite magazine
- Take a friend and have a day out. Get a train to another city for day of shopping, or just have a trip to the pictures
- Go to your favorite coffee shop for a skinny latte and take some time to catch up on some leisure reading
- Take advantage of the great outdoors! Take a walk in the country and breath in the lovely fresh air, or if you’re the outdoor type, go camping for the weekend!
- Pick up the phone and get together with someone you haven't seen in months. This will guarantee that you'll receive compliments at how great you look!
- Rent or purchase a favourite CD or DVD
- Visit a local museum, art gallery, or place of cultural interest
- Sign up for an activity you’ve always wanted to try such as martial arts, or join an art, music, or dance class
- Treat yourself to a manicure or a change of hair style
- If you’re a member of a gym with a pool and spa, make full of the facilities. Soothe your muscles with 15 relaxing minutes in the steam room or go all out and have full body massage.
- Here's an ongoing reward - for every pound you lose, drop a pound (or even a fiver!) into a jar, and watch the money build up. Entertain yourself with plans on how you'll spend it when you reach your goal weight
- If you have had a lot of weight to lose and reached your goal weight, treat yourself to a 'make over'. Book time at a department store beauty counter and ask for new make up tips (many concessions offer this free). Many big stores have Personal Shoppers - why not make use of their expert advice in choosing a brand new wardrobe for your slimmer self
- For the ultimate, book a day at a Health Spa. Feel pampered and fabulous and feel great about your wonderful, slim body!


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