BRAVELUTE's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=BRAVELUTE BRAVELUTE's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5700384 Oncologist <BR> 1. We're not doing my 6 mo. PET scan, partly because my counts are so good, but also because Medicare only allows 3 during your lifetime. Since I just joined the Medicare ranks in November, we're reserving future PET scans for when we somehow think the cancer might have returned a 3rd time. <BR> <BR> 2. I'm switching from monthly to bimonthly appointments (every 2 months??) to check for blood markers and flush my port. <BR> <BR> 3. Mom is going to administer the B12 shot mo... Wed, 21 May 2014 23:49:48 EST The Theory of Relativity Speaking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5502920 Sunday, 217 minutes of walking, 21, 136 steps, 9.6 <BR> <BR> Tuesday, 45 minutes of walking, 2, 124 steps, .9 miles <BR> <BR> You might be ready to WOO the HOO for my Sunday workout. Personally, I say Tuesday's workout was priceless. <BR> <BR> Why? It was done in 3 sessions in the hospital. All pushing an IV pole. The nurses were impressed with the tracker and the way all the lights lit up when I reached my 2000 step goal. They all wanted one. If I could afford it, I'd get them all one. ... Wed, 2 Oct 2013 21:44:04 EST Water Water Everywhere, but not a drop to drink http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5492334 Well, not really. I'm drinking my 8 glasses and more every day. So you'd think there wouldn't be any extra lying around my house, BUT THERE IS!. My porch leaks, leaks, leaks. Seeps in under the walls and creates a stinky pond. Tore up the carpet and that left a mess of old glue. Stinky. Unsightly. Decided to do something about it. Contractors for 2 weeks. Everything torn up and moved and discombobulated for 2 weeks. Then yesterday the FIXING OF THE LEAK was done, at least until 7:00 p.m. when... Sat, 21 Sep 2013 22:53:24 EST Bravelutes Singing with Robert Fulghum http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5471213 Be aware of wonder. Live a balanced life - learn some and think some and draw and paint and sing and dance and play and work every day some. <BR> Robert Fulghum <BR> Fri, 30 Aug 2013 21:12:33 EST Bravelute's Singin' http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5469365 Tell the truth. Sing with passion. Work with laughter. Love with heart. 'Cause that's all that matters in the end. <BR> <BR> Kris Kristofferson <BR> Wed, 28 Aug 2013 22:28:24 EST Bravelute's Song http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5465667 “Let's sing our way out of this” <BR> &#8213; Isabel Fraire <BR> Sun, 25 Aug 2013 11:27:43 EST ETL Cook's Tour # 3 Basalmic Glaze http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5462248 You can purchase a Basalmic Glaze, however you might not be happy with the ingredient list. The alternative is to buy a basalmic vinegar whose ingredient list you DO like and make your own glaze. <BR> <BR> I start with Colavita Basalmic vinegar because of the lack of sodium. <BR> <BR> To make 1/2 c. of Basalmic Glaze, put a cup of basalmic vinegar in a small saucepan. Cook over medium heat while stirring until it has reduced to 1/2 cup. (about 5 minutes) <BR> <BR> Let cool and store in an ... Wed, 21 Aug 2013 17:50:38 EST ETL Cook's Tour # 2 Prep Once for TWO Entrees http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5461094 Make your prepping easy and fast. Throw together meals when you have already prepped the veggies: <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/4/l34156514.jpg"> <BR> ________________1 Lentil Stew for 2 <BR> Today, I'm using onion, tomato, frozen corn, steamed green beans, celery, processed garlic cloves, sliced roasted carrots. I am going to make 2 servings of lentil stew, and 3 servings of Bean/mango/pineapple salad. <BR> <BR> I want stew for 2. So I need Vegetables for 2 or 4 veg ... Tue, 20 Aug 2013 14:07:39 EST ETL Cook's Tour 1 Prep, PREP, and more PPRREEPP! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5460048 It is a shock to the modern person's system when you realize that YOU need to prep all the fruits and veggies for your ETL salads, soups, stir fries, etc. Yes, you CAN rely on frozen bite sized morsels, but you still have a lot of morsels which you need to to PREP! How do you maintain that pace and still manage the home and family and work and a little you time and a workout? <BR> <BR> Well, read on and see if something will help you! <BR> <BR> When I come home with produce, I prep it then... Mon, 19 Aug 2013 14:55:07 EST Stayin on the Plan While Away http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5458226 1. Stay at the Hyatt Riverfront where you have a marvelous view <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1052520370.jpg"> <BR> <BR> 2. With a rooftop therapy pool and a gym for a great workout, and a safe place to walk right outside the door. <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/8/l682635204.jpg"> <BR> <BR> 3. Rent a refrigerator for your room and keep your salad fixins fresh. Use your breakfast plate (clear plastic, I REALLY didn't make my salad right on th... Sat, 17 Aug 2013 16:33:58 EST People Used to Work Hard for Their Water http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5446954 I try to fight the stereotypical images of the man in the family doing the back breaking work of digging a well . . . and the women and/or kids walking quite a distance to bring back water in buckets until the well was done, or the spring cleared, or the stream dammed. <BR> <BR> I felt like that, at least the modern version today. $4 for a 24 ounce bottle of water in my hotel room. 2 bottles were provided. And I knew that wouldn't be enough. ($1.33 a serving) <BR> <BR> I walked along the ri... Tue, 6 Aug 2013 21:47:00 EST I'm Treating Myself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5445791 to a convention, 5 days, 4 nights in the lap of luxury. Roof top pool, gym, Riverview room. Paying extra for a refrigerator for the week to store my snacks to supplement the good food I find out there. I've scoped out the walks-a short 2.25 mile across one bridge and back another. A longer 3.75, or do them both for a 6 mile walk. I probably won't have time to do both at the same time AND get in my pool workout, AND eat, AND shop, AND go to the gym, AND do the convention sessions. And driving... Mon, 5 Aug 2013 22:19:26 EST #3 Sodium Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5436664 Goal to be under 1000 mg daily for a week! <BR> <em>244</em> Sodium count today: 917 mg <BR> <BR> So, looks like right on target, AND everything tasted delightful!! <BR> <BR> Highest Sodium content: Blue Brussels Sprouts-269 mg <BR> This was a frozen serving of one of my tracked recipes. I'll have to go back to the recipe and inventigate what is adding the sodium. I know I had vinegar in it, and could keep the flavor without the sodium by choosing another brand. <BR> <BR> 2nd highest:... Sun, 28 Jul 2013 21:35:18 EST Need a Background Image? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5436247 <img src="http://photos-ak.sparkpeople.com/nw/8/5/l857269820.jpg"> <BR> <BR> I took this picture at John C. Campbell Folk School in Brasstown NC. It makes a beautiful desktop background. <BR> <BR> Can you find the bumblebee? You can almost hear the BZZZZZZZZ! <BR> You are welcome to use the picture if you wish!! <BR> Have a beautiful Day! Sun, 28 Jul 2013 13:33:50 EST #2 Sodium Report + a 5K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5435461 Day 2 of 7: 724 mg. <BR> <BR> Highest item: Ezekiel sprouted grain whole wheat bread: 240 a slice, had 2 slices <BR> <BR> Ground turkey: 80 mg per 4 ounces. They must have brined the bird, or else she was eating salted corn on the cob!! <BR> <BR> _______________ <BR> I went to the gym and walked 5 k on the treadmill. Incline was set at 6 - 8 50% of the time, 3MPH. Not bad. Then I did my own work out in the pool--no classes on Saturday. Hardly anybody there. Fun. Since I missed yesterday'... Sat, 27 Jul 2013 17:55:26 EST Sodium Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5434616 Friday 618. Goal is to stay under 1000 for a week. So, done. <BR> <BR> I did not have breakfast, but I think I would not have gone over even if i had been able to eat it. <BR> <BR> Highest sodium content: 1 piece of Italian Bread. 170 <BR> 2nd highest: 1 dash of salt, added to chicken livers: 155 Fri, 26 Jul 2013 20:31:36 EST Note to Self: It's not a good idea to drink hydrogen peroxide. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5434188 I'm not feeling very fit because I drank a mouthful of peroxide. No I wasn't swishing. I mistook what was in the glass for water. The bottle says to not drink it. And call a medical control officer if you do. <BR> <BR> Now, you need a plan for handling those issues, because by the time I called 911 and they rerouted me to Poison Control, I was panicking. I'm talking like a fire drill plan, only this would be what to do if you do something stupid. <BR> <BR> So the nice man at the poison con... Fri, 26 Jul 2013 11:37:24 EST Rubbing Salt in the Wounds http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5433817 Sodium levels <BR> Tuesday, 7/23: 2607 <BR> Wed.7/24 2351 <BR> Thursday, 7/25 Day 1 of exercise to get sodium under 1000: 1139 <BR> I more than cut the sodium level in half. Still not below 1000. <BR> <BR> What I've discovered: <BR> All vinegars are not created equal. Some have no sodium like apple cider vinegar and Colavita Basalmic vineger. <BR> <BR> Beet greens are loaded with natural salt. Don't plan them on days when you are eating salted processed foods like low-salt beans. <BR> ... Fri, 26 Jul 2013 01:20:24 EST But Now I Can http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5433747 August 15 is right around the corner. That was the date when I started back with Spark People for myself. <BR> <BR> Fitness <BR> Then, all I could manage was to have my dog walk me around the block, and she did a lot of waiting for me. <BR> Now, I do a lot of waiting for my dog. And I walk at least a mile every morning and evening. Sometimes the dog stays home and I finish the mile in 15 minutes. I have planned to do a 5 k walk outdoors tomorrow or at the gym on the treadmill if the weather... Thu, 25 Jul 2013 23:43:37 EST Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5431557 Stress wasn't a word when my grandparents were alive, but I can remember my dad having a nervous breakdown over family issues. He didn't gain or lose weight. Just seemed deflated. My grandfather had intense stress over my grandmother's health, two times that I remember, and he always stayed the slim, trim person through thick and thin. <BR> <BR> Today's featured article, "Beat Stress, Weigh Less" <BR> <link>www.sparkpeople.com/resource/wellnes<BR>s_articles.asp?id=1482 </link> <BR> <BR> ... Wed, 24 Jul 2013 08:44:46 EST In the Middle, Twixt and Tween http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5430971 Well, I switched my fitness tracker over to the new one. And I struggled with how to manage my food tracking. I either tracked fitness after the fact and wound up having to eat an elephant at the end of the day when I wasn't even hungry. It's difficult to come up with 600 - 800 calories at 9:00 p.m., unless you want to go back to your old ways of eating. And that isn't a very healthy option at all. <BR> <BR> Or I entered the planned fitness for the day, and planned my food accordingly. And o... Tue, 23 Jul 2013 19:55:09 EST Linking is like Streaking with a Long Chain of Unrelated STUFF! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5429597 Many Challenges coming together, linking together. <BR> <BR> Link: I've been losing weight, I no longer need to get up at 4:00 to go to the bathroom, <BR> <BR> Link: I now have to take my thyroid meds when I get up and wait about an hour for breakfast. I could go back to bed, but I can't get back to sleep. <BR> <BR> Weekly Challenges is serving up a Links in a Chain Challenge where we link a new habit we want to establish with another habit we're already doing. So this seemed like a Habit ... Mon, 22 Jul 2013 16:09:06 EST Links in a Chain & 3 Steps to Incredible Health Day 22 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5429079 Yesterday I developed my plan for filling my hour between thyroid meds and eating breakfast with 10 minutes of fitness, quiet time with my morning play list, shower, dress, then fix and eat breakfast. <BR> <BR> The plan went so well, I didn't want to spend much time inside fixing breakfast so I pulled out last night's leftovers and added bread and almond butter. <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/3/l532709067.jpg"> <BR> <BR> Delicious! (roasted acorn squash with my fruit... Mon, 22 Jul 2013 08:41:03 EST 3 Steps t0 Incredible Health (Eat to Live) Day 19 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5426736 I worked on my goal to have fun today. First, I went to the Wellness center where I used a treadmill for a mile, ate my oatmeal breakfast, then took an Aqua Dance class. Lots of fun. <BR> <BR> Lunch on the porch, and then I went to the folk school, walked a mile around campus, spent over $200 in the store for gifts and books, and went to the end-of-the-week presentation to see what the intergenerational students had made. <BR> <BR> I must tell you that 2 water-worthy craft had been built. ... Fri, 19 Jul 2013 19:16:16 EST 3 Steps to Incredible Health (Eat to Live) Day 18 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5425651 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1087438513.jpg"> <BR> <BR> This is the pool that exists to turn me into some kind of person with muscles and stamina. You see the calm before the storm of a Tabata class in the pool!! Thus the breakfast with the unusual addition of sweet potato and deluxe trail mix. It did work to keep me full till lunch! <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1753572882.jpg"> <BR> 8 B Smoothie with romaine, frozen banana and strawberries,... Thu, 18 Jul 2013 18:42:57 EST What do you eat before a tabata workout? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5424990 What does one eat before a tabata workout? <BR> <BR> Well, I really couldn't tell you. It feels like I should be eating my last meal, but those are notorious for steak and apple pie. And since I'm not eating either, I need to get better at providing my body what it needs. <BR> <BR> Here's what I decided on this morning: <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/0/l407163729.jpg"> <BR> <BR> A nutribullet smoothie with romaine, banana, strawberries, cinnamon and nutmeg extracted... Thu, 18 Jul 2013 07:38:43 EST 3 Steps to Incredible Health (Eat to Live) Day 17 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5424490 I had a "rest" day at the pool, with a water aerobics class instead of a tabata class. That will be tomorrow again, as long as the storm that is thundering now is gone by 8:30 a.m. and I get up early enough to get there. <BR> <BR> I've planned tomorrow's meals, pretty much copying today over, But I'm going to have the remainder of the spaghetti squash with my Vegetti Sauce. <BR> <BR> I've realized that I prefer the older, bigger, more mature spaghetti squash over the early season, younger,... Wed, 17 Jul 2013 18:47:05 EST 3 Steps to Incredible Health (Eat to Live) Day 16 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5423315 Day 16 <BR> I've taken this Eat to Live Journey 3 other times. And while I am still learning my way around what healthy eating means to me, and how to make it work, I can honestly say I'm enjoying the planning, the cooking, AND the eating this time. <BR> <BR> Only prepping the salads was involved today. The hot parts of the meals only needed reheating. So going to the Wellness Center to find out how they did their tabata workout in the pool was possible, though it was still difficult getting... Tue, 16 Jul 2013 18:15:28 EST ETL Challenge Day 15, or something like that! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5422362 I've lost a day somewhere, but this starts the 3rd week of the 6 week challenge. <BR> <BR> It was a lovely day here in NC. I had breakfast on the porch, did some SP work, and then drove in to the Wellness center and started a Water Arthritis class. I had done it in January and it seemed to fit my level back then. But today, nothing got my heart rate up so I moved to the deep end and did my usual workout for an hour. Then I showered and walked a little over a mile along the river and had lun... Mon, 15 Jul 2013 21:49:25 EST Slow Down You Chew Too Fast http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5421993 Slow down you chew too fast <BR> You've got to make the meal time last just <BR> Take the time to taste each bite <BR> Lookin for taste and loving eatin! <BR> <BR> Take the time, enjoy your friends <BR> Before you know it meal time ends and <BR> You start to wonder if you ate, chew-chew-chew-chew, <BR> You'll feel great! <BR> You'll feel great! <BR> <BR> You've no deeds to do, your promises to keep <BR> You're hungry and happy and ready to eat <BR> Let this good food drop its health on the... Mon, 15 Jul 2013 14:57:09 EST 3 Steps to Incredible Health (Eat to Live) Day 13 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5421254 It was a lovely day. I enjoyed meals on the porch and also at Conohete park where I walked out to the "big" river and back, then did a pool workout in the rain. It rained on the walk but the mountain and river is shaded by huge trees that also make it hard to reach you on the trail. Luckily, it wasn't storming--not a sign of lightning storms. <BR> <BR> The cooked portion of my meals were leftovers, and will continue to figure into my meals for a while. I thoroughly enjoyed the fruited micro ... Sun, 14 Jul 2013 23:46:38 EST 3 Steps to Incredible Health (Eat to Live) Day 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5420233 Wednesday finished up taking care of errands, bill paying, packing, etc. <BR> Thursday was the trip to NC. Most of it was spent in Atlanta. Rather, trying to get through Atlanta. <BR> <BR> Friday, I spent settling in and getting fresh produce. My favorite market was closed. What a disappointment. Many more businesses have closed in the area. They had their July 4th celebration today. (The original had been rained out). There were a handful of vendor tents in the park. And only a handful of p... Sat, 13 Jul 2013 22:38:09 EST 3 Steps to Incredible Health (Eat to Live) Day 9 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5416488 Tuesday was spent at the repair shop 50 miles from home. I took my breakfast, lunch, and snacks. Finally done at 2:00 p.m. and then my automatic key wouldn't start the car. I got home in time to put supper together, eat, and get to bell choir rehearsal where I'm subbing. <BR> <BR> Having the left overs ready to go made it very simple to pack up and stay on plan when stuck in a place that had the same break room we used to have at school. The only thing healthy in sight was juice and herbal ... Wed, 10 Jul 2013 09:14:53 EST 3 Steps to Incredible Health (Eat to Live) Day 8 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5415256 8 B: Bravelute's Kreamed Kale and Friends( 7 A.A.) (recipe on my 3 steps to Incredible Health Recipe Collection) <BR> cherries <BR> <BR> 11 L: 7 Bravelute's Kreamed kale and Friends (leftovers #2) <BR> I ate this cold with grilled pineapple. Delicious once again! <BR> 4 Everyday Strawberry slaw with jicama and sweet cherries. <BR> (again I doctored up the leftover slaw from July 4. Nice combination!) <BR> <BR> 9 D. Quickpea Quasi Quiche Quasserole <BR> Blueberries <BR> Dessert: bana... Tue, 9 Jul 2013 08:41:03 EST 3 Steps to Incredible Health (Eat to Live) Day 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5413502 B: Apple Walnut Micro Salad <BR> <BR> L: Micro salad with romaine, Friday's raw Veg Bowl, and avocado orange dressing <BR> Eggplant Shiitake Spinach Casserole with baked multigrains <BR> <BR> D: Black Bean Mango Salad with pineapple, Golden Cauliflower Soup, Banana/cocoa sorbet with almonds. <BR> <BR> An easy day with leftovers for lunch and supper. I did a dessert with protein and fruit sweetness from dates and bananas before going to the pool. Last night I had to have a snack after ... Sun, 7 Jul 2013 18:42:17 EST I've Flipped My . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5413463 I realized today I've flipped my pyramid. You know how those contractors buy an old run down house and work real hard with demolition and renovation to make the house livable again? Well that's what I've done. <BR> <BR> Last Summer, my pyramid looked like this even though I was trying to be healthy: <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1040541235.jpg"> <BR> <BR> Notice nuts, seeds, and legumes are non-existant in my diet, up in the cloud? <BR> <BR> Take a moment and s... Sun, 7 Jul 2013 17:47:55 EST 3 Steps to Incredible Health (Eat to Live) Day 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5412594 This day was very enjoyable. I only had to cook the breakfast in the microwave, steam the artichokes, heat the leftovers (soup, and eggplant casserole sauce) <BR> <BR> I finally braved my way through the black bean pasta noodles. They really weren't a problem. I felt they were a bit too chewy, but that might be because it was the first experience with it and I was expecting wheat pasta. <BR> So next time I'll break the noodles up before boiling, and add a minute or 2. <BR> <BR> I'm experime... Sat, 6 Jul 2013 18:16:05 EST 3 Steps to Incredible Health (Eat to Live) Day 5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5411518 Well the scale showed 2 sticks of butter have melted away. <BR> This is today's plan: <BR> <BR> 3 B: Fruit salad with romaine, orange, cherries, banana, flax <BR> and avocado/orange dressing. (i processed the greens to micro and left the fruit chunked. That dressing is delicious!! <BR> <BR> <link>recipes.sparkpeople.com/recipe-detai<BR>l.asp?recipe=2521413 </link> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/5/l255733720.jpg"> <BR> <BR> 18 L: 6 Leftovers: Black Bean Ma... Fri, 5 Jul 2013 12:35:13 EST 3 Steps to Incredible Health (Eat to Live) Day 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5410859 Stayed on plan. Being the one to fix the holiday family lunch probably helped because I fixed on-plan veg and fruit salads and a soup. <BR> <BR> I was pleasantly surprised that Mom liked the Red, White, and Blue Salad. <BR> And I like the Black Bean/mango salad a lot. I was prepping and cooking from 6:30 a.m. till noon. If I didn't have a food processor and a Nutribullet, we wouldn't have eaten until 6:00 at night. I grilled pineapple for dessert--just plain pineapple slices on the grill. A... Thu, 4 Jul 2013 18:35:23 EST 3 Steps to Incredible Health (Eat to Live) Day 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5410050 Breakfast micro salad was delicious. (spring mix spun. Apples and carrots shredded on top. Sprinkled with cinnamon) <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1972043399.jpg"> <BR> Lunch: altered plan because Mom's car had to go into the shop and we went shopping. In between Hobby Lobby and Dillards, we ate lunch at Applebees. I stayed on plan with a spinach salad with strawberries and blueberries. I declined the chicken, but kept the blue cheese and had the vinaigrette o... Wed, 3 Jul 2013 21:50:58 EST 4th of July Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5409069 First of all, I reserve the right to change the plan, especially if you all make some great suggestions/ <BR> <BR> Mom and sister are coming for lunch. They have requested grilled steak sliced thin in wheat rolls. <BR> <BR> Besides that, I am fixing my regular food for ETL. So here's the day's menu: <BR> <BR> Breakfast: Fresh Fruit smoothie with Raw Nuts or Seeds <BR> <BR> Lunch: Company meal <BR> <BR> (grilled steak, whole wheat bread ,) <BR> Black Bean Mango Salad <BR> Golden Austria... Tue, 2 Jul 2013 22:36:59 EST 3 Steps to Incredible Health (Eat to Live) Day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5408981 My meals wound up being: <BR> <BR> <BR> Breakfast: <BR> Micro Apple/blackberries/cherries/walnut (romaine and spring mix) salad (no dressing, no vinegar very tasty) a real whole foods breakfast <BR> <BR> Lunch <BR> Leftover Sunday Scramble with tomato Salsa (tofu & kale, mushrooms, etc. <BR> Lundberg brown rice cake <BR> watermelon <BR> <BR> Dinner <BR> Bok Choy salad with beets and leftover Avocado/Orange sauce <BR> First Soup <BR> Blueberry Banana Cobbler <BR> __________________... Tue, 2 Jul 2013 21:05:37 EST 3 Steps to Incredible Health (Eat to Live) Day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5407788 Over on the Eat to Live team, <BR> <BR> <link>www.sparkpeople.com/myspark/team_mes sageboard_thread.asp?board=0x1024x5392 3394 </link> <BR> <BR> we are having a 6 weeks ETL challenge. Well, we're each challenging ourselves to follow Dr. Furhman's 6 weeks plan for eating for our health. <BR> <BR> I plan to enter on my blog what I did for the day, evaluate, and plan for the next day. For the 1st 7 days, I'm following menu plans designed for me by someone at Dr. Fuhrman's member center.... Mon, 1 Jul 2013 19:14:54 EST Chocolate Monster Dip or Dressing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5405592 <link>recipes.sparkpeople.com/recipe-detai<BR>l.asp?recipe=2520914 </link> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/1/l312324053.jpg"> <BR> <BR> I wanted chocolate, but it wasn't in the plan. So I put together things from Eat to Live that were in the plan: low sodium white beans, cocoa, blueberries, dates, dried mixed berries, vanilla extract, and Jarrow Pomegranate 4X concentrate. <BR> <BR> I served it in Romaine "Boats" with sliced apples and strawberries, sprinkled wit... Sat, 29 Jun 2013 15:23:42 EST Edible Flowers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5405365 To everything there is a season <BR> <BR> and the season for edible flowers is just beginning here in Florida for my herbs. Basil and mint are flowering their little seeds out right now. <BR> <BR> Squash blossoms are all done, as are all the flowers from my greens and garlics as they bolted. <BR> <BR> But many of you are in areas of the country where the seasons are different and plants might still be flowering. Think about using them in your salads, soups, and other dishes. <BR> <BR> My... Sat, 29 Jun 2013 10:19:20 EST What Will Maintenance Be Like? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5402520 I read a fellow member's post today. She is already in maintenance, and her comment about that made me stop and think. "But it can be a challenge to keep myself challenged sometimes, particularly with fitness." <BR> <BR> I had assumed that once I reached maintenance, I would arrive at a place with my nutrition and fitness where everything would reach a status quo, a place where I would feel I could relax my focus on constantly ramping fitness up another notch or look for the next bad habit ... Wed, 26 Jun 2013 14:02:50 EST A salad and flavorful vinegars http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5398586 The best salad and dressing I've ever had <BR> <BR> I went to a luncheon at a support group Thursday. A lady who couldn't come sent a beautiful spinach/strawberry/ walnut salad and had us pour a homemade vinaigrette over it all just before the dinner. I went through the line last and no one had taken any of that salad. Too bad for them, because it became the bulk of my lunch. <BR> <BR> Today I went to the farmer's market. Yep. I bought spinach and strawberries first thing. Guess what I ha... Sat, 22 Jun 2013 21:09:16 EST Assignment: Eat Intuitively: How's it Goin'? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5397514 I was challenged to eat intuitively today in Spark People, and come here to share how it went. It just so happens that I have been doing that as much as I am willing to do since June 1. <BR> <BR> Huh? <BR> <BR> Well, you know I'm trying to get better at following Dr. Fuhrman's Eat to Live plan. To do that, I have been planning my meals for the week ahead using SP tracker and the outline of his plan, sticking in raw and fruits and vegetables, legumes, seeds and nuts daily with whole grains ... Fri, 21 Jun 2013 15:20:39 EST Compliments are Nice, but a Whap up Side the Head is even Better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5396528 A while ago, I wrote a blog about trying to roll 45 pounds (representing my current weight loss) around my neighborhood. <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5245283 </link> <BR> I couldn't carry it, and I never should have even tried. I couldn't even roll the box over the hose. It had taken a lot of effort just to get all the weight outside. <BR> <BR> So fast forward to the compliments. I am starting to get compliments from all over. Last night it ... Thu, 20 Jun 2013 17:01:08 EST 3 steps, or 10 Exercises to Incredible Health http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5393300 Even though I did 3 rounds of the 6 Week Plan with Eat to Live (Dr. Fuhrman) <BR> I never actually felt comfortable with the program. I never felt that I understood what I was suppoed to be doing , or really NOT doing for my health. So when Dr. Fuhrman was on PBS the last time, I ordered his 3 Steps to Incredible health (3 books and a set of DVDS and membership on his website) and discovered his new concept of 10 exercises to help me ease into learning and implementing the plan. <BR> <BR> I ... Tue, 18 Jun 2013 10:54:37 EST