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Stay Slim - Stay Strong

Friday, February 24, 2012

I have spent the last three years focusing on dropping the weight, I still have 4 pounds I would like to lose, but I'm really more in the maintenance phase, trying to stay slim as not to undo all the hard work I've put into this journey. After reading a magazine article in Health Magazine (from my hoarder's collection of magazine articles, lol) I read this and decided it's now time to really focus on my mantra:

Getting buff emoticon NO E X C U S E S.

I've always done a little strength training here and there, I knew it was important, but did not fully realize why it's so important until I read this...

Cardio is not enough after you hit 35 and beyond, as we age our muscles naturally become weaker and if we don't actively strengthen them we lose both mass and force. When we work to build muscle, we will:

Improve balance, agility, flexibility and endurance

Prevent pain by reducing the amount of force on our joints [this will certainly come in handy for my running as my legs have felt like Jello jigglers lately and hoping to strengthen that darn cranky hip of mine]

Increase our metabolism, thus upping our daily calorie burn. [I know this one really excited me, anything I can do to torch more calories - count me in]

Super, fantastic, great reasons to strength train - now I need to get busy.

Feast your eyes on this:



Experimented in the kitchen last night with a homemade chicken pot pie, my first attempt - it got two thumbs up from the family. I love it when a plan works out. Only 300 calories per serving (serves 8) - I was thinking that maybe one serving wouldn't fill me up but it was all I could do to finish the one serving so it's definitely deliciously filling. This recipe is a KEEPER - I put my SPARK twist on it by using some healthier substitutions - used Neufchatel in place of cream cheese, fat-free chicken broth, skim milk in place of whole milk and skipped the cheese.




Happy Weekend !!!!!


  
  Member Comments About This Blog Post:

GIMPYKNEE 2/25/2012 4:45PM

   
My FBI instructor said much the same thing - just do something. Focus on push-pull-squat, and mix it up. For stability, focus on core/back/abs and your legs/knees.

Be good to yourself!

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RIKKI572 2/25/2012 7:16AM

    I've never looked at strength training this way. Great advise, thanks for sharing!

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DAVIDPRESCOTT 2/25/2012 6:47AM

    "Cardio is not enough after you hit 35 and beyond" that made me smile and also reach for my walker lol

One thing I have SWORN by is Fish Oil - I have taken 3000 mg's every day for years.

Originally I had bad knees 15 years ago (apparently they were not meant to carry around the weight of the Chrysler Building without complaint).

If you are not having these try them - your joints and hip will thank you. From memory it took about 8 weeks before my knees sudddenly stopped clicking and groaning....

I have added 30 or 40 kilos in the mean time and yet they continue to work for me without complaint.

If I could emphasise ONE nutrient it would be this - its kept me safe from many things - and its good for your brain, heart, skin, joints...

Its a youth giver :)

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SAMI199 2/24/2012 8:44PM

    emoticon emoticon emoticon emoticon

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SUEAZZI 2/24/2012 2:37PM

    I'm a sucker for chicken or turkey pie, I made a turkey pie this week! A family favorite in my house. I've come to the realization too how important strength training is, it makes a difference. The older I get the weight does not come off as easy and muscles atrophy quicker and the flab... well we just won't go there. I like mixing up cardio and strength training workouts. The fitness studio I go to is now adding a "playground" class which will include jump roping and hula hooping! I think I'm going to the store this weekend to purchase a fitness hula!! I've been jumping rope at boot camp and boxing class. My legs are tired this week but I had a good 3.5 mile run yesterday, 35 minutes! Yes! Boot Camp, Boxing, and Hula... Getting Buff ~ emoticon ~ NO EXCUSES!

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NATPLUMMER 2/24/2012 12:04PM

    That looks very tasty!!
Yes, ST is very important.

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JLITT62 2/24/2012 9:52AM

    Wow! That looks incredible! Watch out, you're becoming a cook!

I think it's all necessary - ST, card & flexibility. Concentrated more on getting in my ST for this HM & I think it helped a lot.

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JLITT62 2/24/2012 9:52AM

    Wow! That looks incredible! Watch out, you're becoming a cook!

I think it's all necessary - ST, card & flexibility. Concentrated more on getting in my ST for this HM & I think it helped a lot.

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1HOTMAMA2BE 2/24/2012 9:31AM

    emoticon That looks DELISH!!! I love it when we find a keeper recipe! I also hear ya on the cardio and weight training. I've always been a cardio girl. Trying to make changes since I know my body will be going those "changes" soon. Yikes! emoticon

Comment edited on: 2/24/2012 9:31:33 AM

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TIFANO 2/24/2012 9:23AM

    Good for you for losing all that you have and for getting buff! Your pot pie looks so yummy!!! Happy Friday!

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Ancient Egypt, Your Very Important Daily History Lesson

Thursday, February 23, 2012



I consider myself to be fairly knowledgeable with ancient Egyptian history, a history buff per say....I have always been fascinated with history, archaeology and ancient Egypt. I watch a lot of history channel shows, always did my book reports in elementary school on something regarding Egypt [pyramids, Cleopatra, hieroglyphics] and I love movies [oldies and new] depicting Egypt [The Ten Commandments, Cleopatra, The Mummy, Prince of Egypt, etc.].

Ever imagined.....

1. Dressing as Cleopatra for Halloween [haven't done that as of yet]



2. "Walk Like an Egyptian".... Way-oh-way-oh-way-ooo-aaa-ooo.



Here is an interesting fact that you might not know, you may have heard it.....



De Nile is NOT a river in Egypt... It is that safe place we create when we want to justify our daily actions so we don't have to change.

Are you drowning in De Nile, refusing change? I'll toss you a life preserver....It's called SPARK.

Getting buff emoticon NO E X C U S E S.



  
  Member Comments About This Blog Post:

PAMNANGEL 2/24/2012 9:28PM

    I think most of us have taken a cruise on De Nile once or twice.

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SAMI199 2/24/2012 8:49PM

    emoticon emoticon emoticon

You will Rock It as Cleopatra!!!

emoticon They sing & dance-whoa-ey=ohh-like an Egypt-tain...

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CANDYXPERT 2/23/2012 7:09PM

    emoticon Love it!

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1HOTMAMA2BE 2/23/2012 4:05PM

    Good one! emoticon

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NWFL59 2/23/2012 12:32PM

    emoticon emoticon

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NATPLUMMER 2/23/2012 11:03AM

    emoticon

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LAURELSPARK 2/23/2012 10:23AM

    emoticon

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SUEAZZI 2/23/2012 8:57AM

    OMG this is awesome!! Just what I needed to hear today. Simply stated, point taken. emoticon

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TOOTHFUL99 2/23/2012 8:30AM

    Great blog, Lisa! Thanks for starting my day out right!

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BILL60 2/23/2012 8:01AM

    Not only are you tough physically, but you're tough mentally as well. We call that, "A Total Package". A definite "Keepa".

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RIKKI572 2/23/2012 7:59AM

    Love this!!! Thanks for the boost!

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GROEDER 2/23/2012 7:50AM

    Great blog!!!!!
Luckily, I swam through the De Nile, and won't go back in that river again!!!!!!!!

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It's as Easy as One, Two, Three

Wednesday, February 22, 2012

Count to three, sure that was easy. Now try the three-bite rule.


The first and the last bites are always the most satisfying, so you won't miss overdoing it on all the bites in between. Next time you are faced with temptation, remember this rule. I have tried it and it works. Three bites is guilt-free, not calorie free, but you don't feel like you have totally fallen off the SPARK wagon, it's a rule you can live with and feel good about.

Of course I don't follow the three bite rule with veggies.


I tried one of these icky things when I was a kid and it tasted really bad and I swore I would never eat another one. We used to pretend like we were eating them [hide it under the plate when mom wasn't looking, gracefully spit it in a napkin, drop it on the floor "accidentally" - oops, lol]

Last night my son cooked dinner - baby back ribs on the smoker. I tossed some french fries in the oven and steamed some fresh broccoli, well my son suggested making brussel sprouts, ugghhhh - did he really just say brussels sprouts? The only reason we even had any in the freezer is because he bought them at the store, I was quite shocked that my son purchased vegetables, ha ha. He put them in a skillet with a pat of butter and cooked until golden brown. The whole time they were cooking I was turning my nose up, but I promised to at least try one.



Well can you guess what happens next... I am in emoticonL O V E emoticon oooooh soooooo delicious.

Can't wait to have them again. Ya never know until you try it. I have already been "googling" recipes with brussels sprouts without the butter, but every once in a while a pat of butter is not that bad.

I do believe I have found my new favorite veggie...
emoticonBRUSSELS SPROUTS emoticon.


Getting buff emoticon NO E X C U S E S.

  
  Member Comments About This Blog Post:

JCBRITT 2/23/2012 12:12PM

    Funny you mentioned brussel sprouts...we DID NOT eat them as kids since my dad did not like them so when I tried them a few years back as an adult..YUK...my husband made some for himself the other night (I buy them for him and they usually live in the freezer for months) and corn for the rest of us...now he did not do this but his close friend's wife is Italian and she always cooked them in wine..that's how he was introduced to them...to be a good role model for my kids I ate them and I can say I did not make a face and thought they were ok..even ate my share and brought the leftovers to work with me...so I'm asking for feedback..the next time anyone cooks them saute in some wine and let us know how they turned out..

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JLITT62 2/23/2012 7:42AM

    I adore brussel sprouts! There really are few veggies I don't like.

Actually, the 3 bite rule doesn't work so well for me with something I truly love.

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MYLADY4 2/22/2012 9:06PM

    Bacon and brussel sprouts are the BEST!!!

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KJDOESLIFE 2/22/2012 3:01PM

    I tried them for the first time recently. Now I make them at least once a week! After all the horror stories I heard of people being forced to eat them from a young age, I never expected to like them as much as I do. Yum!

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STRIVER57 2/22/2012 2:56PM

    i adore brussell sprouts. especially roasted, with olive oil as lisa said. but there's zillions of delicious things to do with them. pan roasted with olive oil. blanched then tossed in a delicious vinaigrette or with walnut oil, or then sauteed a little with chestnuts & a dab of maple syrup. yes, delicious with bacon, but ... that's not so great that i'd waste my bacon calories on it.

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NATPLUMMER 2/22/2012 2:43PM

    I love brussels sprouts!!

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LISAINMS 2/22/2012 2:39PM

    I am another one that swore off brussel sprouts as a kid. But... I read a blog written by a very healthy eating runner and he proclaims sprouts as his favorite vegetable. I kept ignoring it for months. Then I thought "ok, maybe I should try them again". I bought a bag of frozen sprouts and steamed them like I do cabbage. Even with a pat of butter... umm tolerable. The next week, the blogger posted his favorite way to have sprouts - roasted! I had never roasted veggies. I followed his directions annnnnndddd they were great! I eat them every week now. Trim your sprouts and cut in half if bigger than bite sized. Put them on a baking sheet (I use a Silpat mat). Drizzle with olive oil, sprinkle with a pinch of salt and toss to coat. Roast at 375 for about 15 minutes. There should be little brown roasty edges, but not burned. I also discovered that turnips are delicious this way. (Another veggie sworn off from childhood experience). Yay for sprouts!

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DGIBSON02 2/22/2012 2:26PM

    gross with a capital G/

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SUEAZZI 2/22/2012 1:06PM

    I tried brussel sprouts once and did not like them, or the odor of them while they were cooking... I love veggies but I swore this little things off my plate! Today's new veggie is chickory; I've been switching up my salads with a new "lettuce" of the week... last week was chinese cabbage and the week before kale... next week may be bok choy... keeps it interesting! Two other new veggies for roasting this week are parsnips and fennel. As for the one, two, three... I'll try it but I'm not sure it will work for me... gosh I need your willpower!!

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MARATHON_MOM 2/22/2012 10:25AM

    I've never even TRIED Brussel Sprouts. I can't get past the fact that everyone SAYS they are gross. You have just given me hope that MAYBE they aren't so bad. I might have to try them.

Heck, I had never tried asparagus until about a year ago, maybe 2 years... (the older I get, the more it all just kind of blurs together)... but I LOVE Asparagus now!!


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DDOORN 2/22/2012 9:54AM

    I tried brussel sprouts a little while back, thinking I needed to push the envelope and re-visit that childhood mentality regarding them being "yucky" and double-check my taste buds.

Result? Sorry, but for me, they're still yucky...lol!

Don

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1HOTMAMA2BE 2/22/2012 9:13AM

    We love brussel sprouts! A paleo recipe cooks them with bacon and I add a little balsamic vinegar, too. Delish! Anything takes better with bacon...even brussel sprouts!!! emoticon

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TOOTHFUL99 2/22/2012 9:12AM

    I think that even if you covered brussel sprouts in chocolate and sprinkles I wouldn't like them! Ick!

I tried to slip one to my dog when I was a kid. Even she didn't like it! Now, you know all the disgusting things dogs eat....!!!

Glad you found something you like. You can have my helping, too!!

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Am I A Hoarder????? You decide.

Tuesday, February 21, 2012

Confession Time: I am a hoarder of information. I like to clip magazine articles and little tid bits I find to always share with others. OK so I don't have piles and piles of magazines stacked in my house with a 100,000 cats, but I did have a couple of highlighted articles on my desk so I wanted to share before I dip into my new magazines that have arrived. Enjoy.



Swap your seat on the couch for a stability ball - and strengthen your abs while watching TV (this is really harder than you think, I tried it - does wonders for the core) You might even be inclined to try this.... ummmmm I can only dream.




Stand while you do a sit-down task. Standing an extra hour a day can burn 500 - 600 calories per month. (Pace while you talk on the phone, but I had to post this pic, lol - ladies, does this look like us or what, hahaha-queen of multitasking I'd say)



Take stretch breaks instead of a coffee breaks during the day (especially some good neck and arm stretches if you are glued to a computer and mouse all day)



Here's a goofy one: A quick self massage: take a dab of citrus or peppermint scented lotion or oil and rub it onto your earlobes, working upward (massaging ears can help release endorphins, allowing you to feel revitalized, and the smell of citrus can evoke a happy mood and peppermint improves alertness and memory.


Rinse canned beans such as chick peas, black beans and lentils in a colander to cut about 40% of the sodium. (WOW 40% is a lot).


It's time to get buff emoticon NO E X C U S E S.



  
  Member Comments About This Blog Post:

SUEAZZI 2/22/2012 12:32PM

    Great tips. Stability balls are great, love sitting on one and do bicep curls. I always rinse the beans and do stretches at work and even stand while typing! Anything to keep moving! emoticon

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MARATHON_MOM 2/22/2012 10:28AM

    Great tips!!! I think I will find some peppermint lotion... because God knows my alertness and memory need some help!!

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2HAMSDIET 2/22/2012 7:11AM

    Great info so glad you are a hoarder. emoticon

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JLITT62 2/21/2012 5:21PM

    Thanks for sharing!

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LIVE4THETRAIL 2/21/2012 5:15PM

    Totally blown away by the bean info.

Thank you for sharing.

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RUNTRILAUGH 2/21/2012 2:46PM

    I've started rinsing my canned veggies, too!

Some of those pics made me LOL, for sure!!!!

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1HAPPYSUSAN 2/21/2012 1:59PM

    You rock! Thanks so much for the timely tips! Love the bean rinsing idea, too!

I was expecting you to confess to REAL hoarding! OMGosh! So glad that wasn't the case! My confession is that I have an unbelievable amount of "stuff", my own and many things that I'm not ready to part with that were my mom's before she passed. My husband jokes that I'm one pile of s#%t short of being a hoarder! I'm working on it, I'm working on it!!

Have an awesome day, my friend!
emoticon

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1HOTMAMA2BE 2/21/2012 1:42PM

    The bean info was surprising! Thanks! emoticon

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-POLEDANCEGIRL- 2/21/2012 1:03PM

    Love tidbits of good info!! Thanks for sharing!!

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SAMI199 2/21/2012 12:48PM

    You should see my "favorites" & files-lol.

BTW-homemade slippers????? emoticon emoticon

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GR8CGRM 2/21/2012 12:31PM

    I like the rinsing the beans.. I am ready for my workout buddy back!!!


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NATPLUMMER 2/21/2012 12:27PM

    You always have great info for us :-)
Thank you!

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SUNNYDJ1971 2/21/2012 11:58AM

    Thanks for the info! You are not a hoarder! I think you have great information! Thanks for sharing!

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A Glimpse of......

Monday, February 20, 2012

Weigh-in day is usually on Sunday for me but I hopped on the scale on Saturday, I got a glimpse of the 130's - woo hoo, woo hoo, woo hoo. So exctied to see that. I know it's barely the 130's, but hey, hey, hey, getting closer to the goal. I definitely did the happy dance.


Spent a great weekend with all my kiddos. Granddaughter's 13th bday, she got the game winning basket in a thrilling overtime bball game - what a nail-biter, hang on the edge of your seat kinda game. Spent time with the big grandson, cooking up some homemade chili and a birthday cake - gotta love a kid/dude who likes to cook. He has high school baseball tryouts today so I am anxiously waiting on a text to see how it went. Even got to spend time with the new grandson, he's getting so big.



Gonna be decent weather this week, I will venture out on a run and see how the hip/knee responds to the pavement instead of the treadmill.

I am also happy to report that the Girl Scout cookies are safely buried in the freezer just in case I was tempted to have one. I did have a total of 3 (one each day I was off this weekend) - so a real treat to be treasured, all in moderation, and temptation is safely hidden in the freezer - so no sneaking allowed.

emoticonSue - sorry I broke our pinky promise on only eating sweets once a week. I will try harder this week to wait for Thursday night.

Happy Monday to all.

It's time to get buff emoticon NO E X C U S E S.

  
  Member Comments About This Blog Post:

ELAINEROSE5 2/21/2012 9:11AM

    emoticon emoticon on reaching the 130's!!!!!

How is the IT Band???

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BILL60 2/21/2012 8:40AM

    You're doing it. Let's get that turkey this week. BTW, thank for the encouraging words.

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JLITT62 2/21/2012 8:27AM

    Seriously, just ONE cookie? I really don't think I could do that! Altho I didn't order dessert at the fantastic restaurant we went to last night . . . Had one bite of DHs & one bite of our friends - neither got anything chocolate so I was safe. Actually almost no desserts this trips but a LOT of rich food!

Sounds like a great holiday weekend.

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GRACIELA_ELENA 2/20/2012 9:53PM

    I loved the pics and yay for the 130s...I am a big believer in seeing real change in the smallest amounts and so Im right there with you on celebrating. Goody for you for limiting the cookies to one a day...letting yourself have a treat is important to defray those feelings of deprivation we can all get when eating right. Keep up the great work!

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TOOTHFUL99 2/20/2012 9:11PM

    You rock, Girl! Congratulations on the 130's! Bask in the glory!

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SUEAZZI 2/20/2012 7:44PM

    emoticon on getting to the 130's girl! So proud of you! I'm emoticon too because I had a small scoop of ice cream w/bit of cake at a birthday party over the weekend, dagnabit! I'm doing better with a portion controlled treat every other night. I don't know if I'll ever get it down to 1x a week like you! I am definitely aiming to do better this week; no excuses ~ it's time to get buff!! I got some good runs in, a walk with a friend, and registered to take a boxing class this week! Glad you had a super weekend too!

Comment edited on: 2/20/2012 7:45:06 PM

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1HAPPYSUSAN 2/20/2012 5:35PM

    WooHoo for the 130's!! You are an inspiration to me, my friend, as getting to the 130's is my goal. You are doing it and I WILL do it!

I can imagine how proud/excited/happy you must feel! I wanna feel that way, too, and you've just given me the kick in the rear that I need! God bless you!

Keep up the good work! So happy you're close to your grandchildren and able to be a part of their lives. Mine are scattered around the country and I miss them every day. Enjoy, Grandma!

Doing the hApPy DaNcE with you!
emoticon

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SAMI199 2/20/2012 4:09PM

    emoticon emoticon emoticon emoticon emoticon

You rock!!!

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ALLIEALLIE2 2/20/2012 1:44PM

    Woo Hoo you are doing great!! Im 3 stubborn lbs from also being out of the 140's I can't wait!! Way to GO!!!

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DGIBSON02 2/20/2012 1:37PM

    that was the best basketball game i have EVER been a part of.

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DDOORN 2/20/2012 12:49PM

    Spark Away Those Pounds! Woo Hoo!

Don

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NATPLUMMER 2/20/2012 12:37PM

    YAY!!!

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