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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
7/13/14 10:05 A

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Just checking in to say hello.... If anyone is interested in biking on the Vernonia/Banks trail get in touch. Planning to do a ride there this Summer.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
6/3/14 9:56 A

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For you runners out there.... I just got an e-mail from ProCompression offering 50% off when you purchase two or more products. Offer is good until June 15th. I love their products and even when I ran a marathon I didn't have issues with my feet. Coupon code is JUNE

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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20.75
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
5/11/14 10:52 A

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Sending a Happy Mothers Day wish to all our wonderful Mothers today.
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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
3/30/14 10:47 P

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Nice to see some sunshine and Spring flowers. Was able to get out for a run this morning and it was wonderful! Hope you all are having a great week.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
3/7/14 11:08 A

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Have any of you checked out Fabletics? I recently joined and it is fun. It is a site where you can order cute work-out gear at very reasonable prices. You get your first outfit for $29.95 shipped. If you are interested here is the link. www.fabletics.com/invite/24254597/

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
3/2/14 10:28 A

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Wow... March already! Yip! On my way to work yesterday I saw my first bunch of daffodils bloomed... so ready for Spring!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
1/18/14 10:12 A

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If anyone is looking for an Elliptical, I just saw a Groupon for one at $329.99 regularly $999.99. Might want to check it out.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
1/13/14 10:52 P

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I am in the process of moving and boy what a process. I have accumulated so many "things"... stuff that is beautiful and that I love but what to do with it all? Very tiring. I'm taking it a bit at a time. I joined flylady.net which is a website that helps with organizing and cleaning. Baby steps! Hope all you North Coasties are starting off the New Year with a bang.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
12/22/13 10:45 A

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Have any of you ever used a spiralizer? I saw a cookbook called "Inspiralized" and it was all about making noodles out of veggies such as zucchini, squash, etc. Looked interesting.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
11/19/13 12:05 A

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I'm really loving my new OXO Salad Chopper. Not only does it help make terrific salads, I feel more motivated to make salads! Score!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
11/2/13 12:38 A

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If you haven't checked out the new feature on the Start Page for "Spark Team Bonus Points" be sure and do that! You get bonus points and so does the team. Today I got an extra 85 points using the bonus team "spins". Just click on the pennant next to the Spark team and be sure and select your North Coast sparkPeople team!

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
10/26/13 10:48 P

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Sending out Best Wishes to all for a safe, healthy and happy week. I'm doing my very best to try and stay out of the Halloween Candy!

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/26/13 11:13 A

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Be sure and check out the Fit Food 30 day challenge. Looks like a quick and easy challenge that will help you stay motivated and on track for 30 days. Here is the link...enjoy!

www.sparkpeople.com/blog/blog.asp?po
st
=join_the_30day_fit_food_challenge


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/3/13 4:46 P

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How many days old are you? Found this to be very clever. Just think what could be accomplished if we didn't waste our days.



www.korn19.ch/coding/days.php

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
8/31/13 11:48 P

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Yep... Working all week-end at the Wet Dog. It was busy today but we had lots of people working so wasn't overwhelmed. Also had a small cruise ship in town on top of everything else going on. The weather was fabulous today... but who knows about tomorrow? lol... weather is always pretty much up in the air in Astoria. Hope you have a fabulous week-end.
Rhonda


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
WAIANAEGAL's Photo WAIANAEGAL Posts: 816
8/31/13 1:37 P

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thanks for the goodies... be safe on this long weekend...

I bet Rhonda is at the Wet Dog... getting those steps in... If you are ever in Astoria the Wet Dog is a great place to eat...

Missing Astoria... but will be back some day...




Carlene
Placerville CA


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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
8/26/13 12:07 A

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If any of you are walking or running... be sure and note your mileage in the daily fitness tracker. If you log this on the mileage "tab"; then as you accumulate mileage you will get a virtual trophy.

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
8/6/13 2:22 P

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Read this just this morning in Spark's Health News and thought the points were spot on. Nothing too complicated but it is the attitude that makes all the difference. If you haven't seen the article here it is.

(HealthDay News) -- Losing weight is a challenge, but approaching it with the right frame of mind can help you succeed.

The Academy of Nutrition and Dietetics suggests how to prepare for losing weight:

Focus on taking in enough food and drink to meet -- not exceed -- your body's caloric needs.
Take time to plan meals and snacks to help you make better choices.
Keep a record of your food intake and calories to help you stay on track.
Focus on getting more exercise.
Restrict calories you consume from added fats and sugars.
Stick to small portion sizes, particularly for high-calorie foods.
Eat at home more often; when you do eat out, make healthier choices.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
8/3/13 12:47 P

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Have you all noticed the new Spark trophy award for "Lifetime Miles"? I found out that if you track your mileage on the fitness tracker that you will get a virtual award as you hit certain milestones. If you walk or run be sure and track your time and mileage on the mileage tracker. It is found on the tab just above the "What did you do today?" box on the Track Your Fitness page.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
7/11/13 9:40 A

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I use my drip coffee maker to make iced tea...easy peasy! Put 3-4 tea bags in the coffee filter, and pour in a carafe of water. When it is done pour the hot tea into a pitcher 1/2 full of ice... and Viola! Perfect Iced Tea!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
7/6/13 12:40 A

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Deal alert! Costco has food scales on close-out.. if you are in the market be sure and check them out. Bonus ~ they also work as a postage scale!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
6/18/13 11:08 A

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If you are a Fitbit, Nike+, Runkeeper, etc user I wanted to pass this on to you. You can earn rewards and discounts from Earndit for your exercise. It doesn't work with my Nike Fuelband (yet!) but it does work with my Nike+ Running. Looks like a fun way to keep moving.

To get started, just use this link to signup: earnd.it/11ismnz
(you'll even get 50 bonus credits for joining via the link)

The way it works is that you get points and credits based on how active you are.

Once you join via the above link and then rack up 100 activity points, I'll get 100 bonus credits from Earndit as well! Win-Win!

Enjoy,

Rhonda

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
5/25/13 12:55 A

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My new Diet and Exercise Diary came in the mail today.. and it is pretty cool. I bought it on Amazon for $.01 plus $3.99 s/h for a total of $4.00... Score! It is a 1 yr diary with weekly pages to record meals, exercise, fluid intake and more. There is also a planning area to track goals, record measurements and results of a fitness assessment. For the money is is a pretty good bargain. Here is a link if anyone wants to check it out. I'm going to start recording and using it with BLC22. Wishing everyone a marvelous week-end and Memorial Day.

www.amazon.com/gp/offer-listing/1741
81
135X/ref=dp_olp_used?ie=UTF8&conditiR>on=used


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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
5/16/13 11:43 A

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Hi North Coast Sparkies,
Just wanted to share a new hint with you. I have Oatmeal pretty much everyday for breakfast. I usually have raisins with it and also a bit of brown sugar. I have started using sugar free maple syrup in place of the brown su gar and it is fantastic! Saves a few calories and is a nice change. If you eat oatmeal you might want to give this a try.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
3/5/13 4:17 P

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OMG... I made the yummiest stuff for lunch today. It really turned out well and I think it is something I will make often. It is great as a soup/stew by itself which is how I will most likely serve in the future. Paired with bread or chips and salsa it would be great. I plan to input the recipe into the recipe tracker and see how many weight watcher points it adds up to be.

1 onion
1/2 to 1 cup chopped carrots
saute in large skillet in chicken broth until softened
Add a can of corn (drained)
Add a can of black beans (drained)
Add a diced chicken breast
Stir in 1 cup of FF (or light) sour cream
Stir in 1 cup of shredded cheese blend
Heat through until bubbly and serve with 2 soft flour tortillas (for tacos)
Add lettuce, tomato, cilantro, etc as desired.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
2/26/13 11:19 P

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Have you tried the new Fiber 80 Chocolate cereal? It is only 80 calories and with 1/2 cup unsweetened almond milk (15 calories) still less than 100 calories total... makes a great snack in the evening. Right now it is on sale at Fred Meyer 2 boxes for $5.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
2/23/13 9:00 P

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Looking for a quick easy meal? Pick up one of those rotisserie chickens at Costco for $4.99. I had enough chicken for for 6 meals (chicken salads) and then used the tid bits left over to make a large batch of homemade chicken soup. Now that is a value!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
2/3/13 8:57 P

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Recently I started researching Internet options for when we are on the road. We have a contract with Sprint that end later this year and I haven't been happy with the service at all. The connection is typically very spotty and the router they had us purchase is pretty much a piece of junk. I checked some discussion boards / reviews and decided the Internet on the Go available at Walmart might be a good alternative. When I went to Walmart they were completely sold out and had 12 people on the waiting list. They sell out almost as soon as they hit the shelves. So I went to Walmart.com and ordered on-line. Had the unit within a few days and was able to get it up and running in less than 5 minutes. The connection is good and it is more economical. Yay!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
12/30/12 12:48 A

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Sending a big shout out to all North Coast Sparkers wishing you a very Happy and Healthy New Year! 2013.... Bring it on!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
12/18/12 11:12 P

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Any of you use a smart phone to keep track of your fitness time? I found an app in iTunes for 0.99 today that looks very promising. It is called Sessions and it will time your activity and keep a log as well as a running total. I plan to use it to track my daily plank. I will time the plank each day and then be able to see how many minutes I can rack up in total over the year. Should be fun! If you are a runner check out Nike+ running. It is free and tracks your runs with lots of good data feedback.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
11/28/12 1:42 P

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I recently signed up for ACTiVE GearUp.. .it is a discount shopping site with all things active. A lot of their specials are for limited time only and today I snagged two pairs of compression running socks for half price. I have been wanting to try these socks for a long time as they supposedly help with varicose vein issues and help with fatigue on long runs. I have TWO pairs coming so excited to give them a try. You might want to give the site a look. Here is the link.

gearup.active.com/events.aspx

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
10/4/12 11:04 P

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Great 5 mile run this evening....just had to get it in as the weather has been stellar! Got home and was ready for a protein packed dinner of "Protein Pumpkin Pancakes"!! Yes, I did eat the whole batch thank you very much! Recipe - 1/2 cup cottage cheese, 1/2 cup pumpkin, 1/2 cup oats, 5 egg whites, 1/2 tsp pumpkin pie spice, 1/4 tsp baking powder. Blend well and pour onto 350 degree griddle sprayed with Pam. Flip when bubbles form. Makes 5-6 pancakes. Yummo!

If you would like to see a photo you can check out my blog.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5087222


Edited by: GOING-STRONG at: 10/4/2012 (23:04)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/21/12 11:25 P

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I tried out the method for cooking corn on the cob recommended by a friend... and boy is it a winner. You cook the corn in the microwave. Just put the corn in the microwave oven right in the husk and zap it for 4 minutes per cob. Take it out (use an oven mitt.. it will be HOT), cut off the end (where it was attached to the stalk) and then just shake the corn out of the husk. It will slide out without a problem and NO SILK attached. It was yummy too.. no fuss... no mess.

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/21/12 11:24 P

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I'm a bit sore myself. We did a leg work-out that was a killer on Thursday and here it is Fri nite and I'm still feeling it!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
4FITNESSNOW's Photo 4FITNESSNOW SparkPoints: (376)
Fitness Minutes: (275)
Posts: 9
9/21/12 3:31 P

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Finding myself a bit sore after hitting the gym and getting my assessment done. Working on setting up my workout routine with trainer. Wondering about my 42% fat and what it must have been before these 50 pounds I have taken off this year. I guess I just need to look forward and not where I was or what I am and realize it is all part of my journey.

keep going


 Pounds lost: 31.4 
 
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/20/12 12:25 A

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Made a new protein smoothie recipe tonight... and yep it is a winner. 1 scoop vanilla whey protein (from Costco), 1 TB PB2 powder, 1/8 tsp xanthum gum, 1/2 frozen banana, 1 cup almond milk, handful of ice and blend. Makes one large glass of yumminess that is much healthier than ice cream! This is the first time I have used PB2 powder and I have heard so many good things about it. I did enjoy the light peanut flavor and it is less calories and fat than regular peanut butter from the jar.

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/20/12 12:24 A

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Congrats to you 4Fitnessnow! I also go to Sunset Family Fitness and they are just great! I take the 9am classes every day and having that in my schedule keeps me focused and on track. If you see me (take a look at the photo on my spark page) please say hi and introduce yourself...

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
4FITNESSNOW's Photo 4FITNESSNOW SparkPoints: (376)
Fitness Minutes: (275)
Posts: 9
9/18/12 8:47 P

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Joined Sseaside Fitness yesterday. Bought some new workout shoes and tracked food. It is the way I want my life to be. Sugar is out of my system for a week. Went to baby shower yesterday and found myself sitting across from three pizzas and next to a big bowl of fritios, which are one of my binge foods.. I was thankful I had joined gym and made a step to my fitness commitment. Ate my pear and drank my water and walked out of there feeling like I CAN REALLY DO THIS. Much more I wanterd to do this.


keep going


 Pounds lost: 31.4 
 
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
9/16/12 10:49 P

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Sometimes the simplest things are the most effective... don't you agree? I mean take for example that goofy little spark wheel. When I joined SP in December 2008, it was intriguing to me to see that wheel ... and of course I had to spin it to see what would happen! Then I noticed how the spark points were constantly being updated with everyone spinning and logging in exercise and it sort of reminded me of the National Debt accumulating.. only this number was happening in a good way!

Even today, almost four years later I find myself sparking for points and getting a thrill when I hit 25 on the wheel. Every day I spin and then do trivia, and read blogs, and track my exercise and just keep coming back for more. That wheel has me addicted! I really think that it has been pivotal in my weight maintenance and fitness improvements.

As I keep coming back to the site, I read more articles, interact with more members, track my progress and over time have developed some lasting healthy habits. Beng able to track fitness points has motivated me to actually do more than I might have done otherwise! It has truly amazed me how powerful that simple little wheel has been.

Has the wheel made a difference to your progress or am I just a weird "spoke"? In any event, here I am almost 4 years later still sparking, learning and growing. I'm thinking come my 4th Spark Anniversary I will be very close to that 100,000 point trophy!

Thank you Chris Downie, SparkPeople and Spark Friends. You have truly enriched my life.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
20.75
41.5
62.25
83
4FITNESSNOW's Photo 4FITNESSNOW SparkPoints: (376)
Fitness Minutes: (275)
Posts: 9
9/13/12 9:06 P

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I find myself halfway through my weightloss and recommiting to finish this part and get fit and have pride.


keep going


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8/29/12 12:04 A

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I read the most interesting story today about a NUN who is an IRONMAN Triathlete! Not only that she is 80 years old! Absolutely amazing.


www.tonic.com/post/80-year-old-siste
r-
madonna-buder-iron-nun-triathlete-iron
man/


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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8/7/12 11:07 P

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I follow a page on Facebook called "Finding Fitness". If you are on Facebook, be sure and check her page and "like" it. She posts some pretty fabulous recipes. Tonight for dinner I made her Protein Pancakes. I entered everything into my nutrition tracker and these babies pack in 42 GRAMS of Protein with 367 Calories. Can I get a big Woo Hoo!

emoticon

Very simple and quick to make. Give them a try and see if you don't agree. I used a little "I can't believe it is butter" on top of mine with some sugar free blackberry jam... but you could top with your favorite topping.

Protein Pancakes
5 egg whites
2/3 cup old fashioned oats
1/2 cup cottage cheese (I used 2% Milk Fat as that is all I had on hand)

Blend well in blender... then pour on griddle. My batch made 8 pancakes and were very filling. Enjoy!

Edited by: GOING-STRONG at: 8/7/2012 (23:07)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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8/6/12 11:17 P

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I read such a disturbing article today. It was all about "weight cycling" and how more than 80% of people that diet and lose weight regain it all AND MORE within 2-5 years. That is a very scary statistic indeedy. I have been a yo yo for more years than I care to think about.. okay I'll say it... for 30+ years. It really got to be a major problem with my pregnancy at age 21 although I was always 10-20 pounds over my optimal weight throughout my school years.

From what I read in the article, the weight cycling pattern is most prevelent with dieters who restrict themselves the most. If you take a more sensible slooowww approach to weight loss and allow yourself to have treats without "blowing it" then your chances are better at keeping it off. Also important is changing your lifestyle and learning to deal effectively with emotional eating patterns.

I have maintained now for 3 years. I have changed my lifestyle and exercise 5 days a week. I have a different job and no longer sit at a desk 8-10 hours a day. Now I'm on my feet for 5-8 hours every day and my pedometer tells me that I log 5-7 miles. I log into SparkPeople every day which helps me keep my focus on healthy choices.

All in all... I am counting on that to keep me in the minority. The minority of 20% that are successful in keeping their weight off long term.

If you are interested in taking a look at the article, here is the link. Spark on my friends!

www.msnbc.msn.com/id/36716808/ns/hea
lt
h-diet_and_nutrition/t/when-you-loseR>-weight-gain-it-all-back/#.UB_gT7RpiOg


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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6/11/12 7:03 P

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Hi Spark Friends,

I was pretty excited this morning to log on to my Facebook and see that I was a featured "before and after" on Fitness Motivation for Ordinary People. I always love looking at the awesome transformations so to actually "be one" is pretty darn cool. To view log in to Facebook and go to Fitness Motivation for Ordinary People. If you don't already "like" that page you maym want to do that so you will be subscribed to their updates. Click on photos and the Fan Transforation album.

Here is what I had to say:

Rhonda Wills, 56 years old

Before: 212 lbs
After: 132 lbs

Started my healthy living journey in November 2007 at age 51 and 212 pounds by joining Weight Watchers. I have yo yo'ed with my weight for years and decided I needed to make a permanent change to end that vicious cycle. In Dec 2008 I stumbled upon Sparkpeople.com which gave me the motivation to take my work-outs up another notch. I am now 56, 132 pounds and in the best shape of my life. I take classes at the gym (strength training, spin and step) and run 3-5 miles a few times a week. Last year I participated in a Sprint level Triathlon and earlier this year I ran a Half Marathon. Iím looking forward to more of these events in the future and working toward beating my previous personal times.

Have a great day!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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6/4/12 8:01 P

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Found a link to watch "Weight of the Nation" on HBO for free. I plan to check it out. If anyone else is interested here is the link... enjoy!

www.diet-blog.com/12/the-shocking-we
ig
ht-of-the-nation.php?utm_campaign=daR>ilyspark&utm_medium=email



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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5/11/12 1:15 A

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Starting today I'm going to pledge to hold a plank for one minute (or more) each day. Those minutes add up~In a year they will total over 6 hours!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/5/12 7:14 P

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I found this 2012 calendar to de-clutter your home a little each day when I was browsing Pinterest. Thought I would share it with the group. Enjoy!

www.mysimplerlife.com/2012/Declutter
ca
lendar2012.pdf


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/1/12 10:55 P

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Completed my 1st Half Marathon today.. and it won't be my last! Check out my blog posting to get all the details... Yip!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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3/29/12 5:16 P

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I made the SP Salsa Chicken recipe last night for dinner. I have seen this recipe posted a number of time on the site and it is the #1 rated recipe on Spark. If you haven't tried it... do so... it is easy and very good. I served over brown rice although some serve over noodles or veggies. Any of those ways would be good. Spark on!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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3/20/12 8:51 P

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I tried out a new recipe that I found on Pinterest... it was great. I baked 4 potatoes, let them cool, sliced off the top and scooped out the insides. I then cracked an egg into the potato pocket, added some cooked bacon crumbles and topped with shredded cheese and parsley. I baked them in the oven for 20 minutes at 350...yummo. Had it for dinner with a green salad and slice of toast however it would also make a good breakfast. Enjoy!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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2/23/12 9:05 P

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Have you checked out Pinterest yet? If not... do it! What a fun website and following the posts made by Sparkpeople is just great. Warning... it is addictive! www.pinterest.com


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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2/19/12 5:48 P

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Thought I would share my new favorite way to eat veggies... on pizza!! What a fun way to have pizza and get another serving of veggies in at the same time. I use a whole wheat pita as the crust (110 calories) top with a little bottled pizza sauce (20 calories) add some veggies (30 calories) and a little mozzarella on top. Sometimes I add black beans (30 calories) or chopped chicken / sandwich ham (50-75 calories) for a little variety. For veggies, I add chopped onion, and microwave to thaw a 1/2 cup or so of the frozen mixed veggies before adding to the pizza. (usually carrots, cauliflower and brocolli). Yum Yum ~ Enjoy!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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1/22/12 10:43 P

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DEAL ALERT!! Costco has a bunch of exercise DVD's in stock...for under $8. I bought a Leslie Sansone DVD which also comes with a stretchy exercise band. The workout was decent. got my heart rate up and I felt it was well worth the money. AS A BONUS... if you buy the DVD you get a 12 mo subscription FOR FREE to Fitness Magazine. Go check them out.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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12/29/11 7:49 P

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Couple of things I wanted to pass along... #1 - The 2011 Best Songs that Sparkpeople is promoting can be downloaded on iTunes for $7.99. I downloaded to my ipod and listened while on my run today and ... yes... I heartily endorse. A very good 60 minutes of upbeat music. Also if you missed the Daily blog earlier about the website pinterest.com you will want to check it out. It is super cool and visual eye candy. I started myself a vision collage board with inspirational quotes, pictures, etc. Also did one for recipes,decorating, etc. Check it out. . it is FREE!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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12/15/11 11:09 A

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When I was at Costco over Thanksgiving weekend... they gave me a free cookbook. Were you able to get one? If not they have it available electronically on their website. I made the Chicken Tortilla Soup and it was yum yum yum... good enough that I am giving some to our neighbors with a little Christmas Candy and a card. Go take a look.. easy, quick and nutritious. Spark on!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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11/13/11 10:20 P

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I read in the newspaper recently about a free Thanksgiving recipe application for Ipad from Fine Cooking. I went to the itunes store, put Fine Cooking Thanksgiving in the search box and up it popped. I downloaded the app to my Ipad and was pretty darn impressed ... and the photography is awesome. If you have an Ipad it is definitely worth the time to check it out. The recipes can also be emailed to non Ipad users. Enjoy!!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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9/28/11 5:15 P

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Wanted to let everyone know that I recently bought the new 60 calorie Carb Control yogurt out at Fred Meyer. It was fabulous and has 10 YES 10 grams of fiber as well as protein. It has a nice consistency and has a pudding like texture... yummy. I'm giving it a 5 star recommendation... give it a try!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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7/15/11 8:08 P

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Tomorrow is the Seaside Beach Run and I'm planning on running in the 5k. They also offer a 10k run and a 5k walk... so come on down... 12th Avenue Beach in Seaside. Registration 8:00am .

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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6/13/11 10:58 P

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Hi North Coast Sparkies! Wanted to post this link for those of you that like to hike. http://www.localhikes.com/ You will find hikes for places all over the country. For local hiking trails, the Daily Astoria puts out a great publication every year and you can pick up a copy at their office in Astoria. Enjoy!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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3/7/11 7:40 P

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Anyone else notice that you can now earn 10 spark points for taking a quiz... up to 50 points a day? Nice new feature... check it out if you haven't already. Spark on!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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2/8/11 11:25 P

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So happy to have you join us! Thanks for posting... we are all here to help each other on this journey toward health and fitness. When you have your spark page set up be sure and add me as a friend... Spark on!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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SUPERFLYFEM's Photo SUPERFLYFEM SparkPoints: (0)
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2/5/11 12:14 P

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Hi from Warrenton.... New to spark :)

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WAIANAEGAL's Photo WAIANAEGAL Posts: 816
1/10/11 6:57 P

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that sounds like fun... I know once I'm down in the Astoria area I'll find more... Hope so anyway. I'll also be joining a gym in the area... there are a few to choose from.

At this point I'm really enjoying the quiet... home alone... no one to answer too... and loving it.

GO DUCKS


Carlene
Placerville CA


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1/10/11 6:06 P

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Last July my daughter and I participated in the Seaside Beach Run and did a 5k. You had the option to do a 5k race walk (no jogging allowed) or a 5k or 10k run. We chose the race walk and it was really fun... went from 12th Ave on the Prom to Ave U and back. This coming year I want to do the 5k run. It was a nice event sponsored by Sunset Family Fitness and might be something for you consider.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WAIANAEGAL's Photo WAIANAEGAL Posts: 816
1/8/11 9:35 P

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Rhonda, thanks for the costco tip. And yes I thought it would be good to try to get some other sparkers out there to do the crossing... I really can't wait... I'd like to do a 5K before then just because I've never ever participated in an organized walk / run.
I'll never beable to run but the walking it going really well.
Have a good week.
Carlene


Carlene
Placerville CA


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1/8/11 9:08 P

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Next time you are at Costco.. check out the Rosemary crackers... OMG they are fabulous and just 100 calories per serving. Goes great with a wedge of laughing cow cheese and a bowl of veggie soup. A new staple in my pantry for sure!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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1/8/11 9:05 P

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So happy Carlene that you plan to do the crossing. I have done it twice and plan to do it again... so we will have to meet up. Any other sparkers out there interested?

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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WAIANAEGAL's Photo WAIANAEGAL Posts: 816
1/7/11 6:05 P

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Hi Rhonda,
Hope your training is going well. I'm in awe of you and what it would take to get in shape for a triathalon.

I have 3 goals for 2011:
Reach goal weight I'm hoping in May or June.
Walk the Great Columbia Crossing in October.
Get back to school, Clatsop CC looks like a great place.

Since I'll be moving to Astoria in the next month or so I'll have the hills to work out on to get me in shape for the Astoria/Megler bridge in October.

Have a great weekend everyone.

Carlene

Edited by: WAIANAEGAL at: 1/7/2011 (18:05)

Carlene
Placerville CA


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12/23/10 2:43 P

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Just wanted to take a moment to say hello and wish you all a very Merry Christmas.... and I hope 2011 is your BEST year ever. I'm really looking forward to the New Year and think 1/11/11 is a great day to kick it off. Let's all think of 1 great thing to do in 2011 and then post it here in the chat room. I'm planning on doing a Triathlon in Aug 2011 so that is my one great thing. It will be my first one and thinking about it really helps keep me motivated to work out. If any of you are interested in joining me in this adventure you can go to facebook and search for North Coast Just Tri It. Hugs to all, Rhonda

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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SEVEN70's Photo SEVEN70 SparkPoints: (3,944)
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Posts: 286
12/2/10 6:27 P

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Hi all, I've been sick and gone for a bit and moved over to Hammond.

I ran two miles yesterday when we had a break in the rain. Haven't run forever so was pretty proud that I didn't walk too much. I feel sooo slow! I hope people don't laugh when I run by!

**Peace & Love :D HOOAH!**


 current weight: 175.0 
 
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12/2/10 5:04 P

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So hard to believe it is already December and 2011 is just around the corner. I'm starting to think about my fitness goals and what I want to accomplish in 201l. It would also be nice to drop a few pounds LOL... so need to work on that also. I am a lifetime weight watcher member and they just came out with a new program this week which could help. I love the slogan... "eat less, move more and repeat". Pretty simple.. now I just need to do it!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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11/14/10 11:57 P

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I agree that goodies and spark points are a motivator.. I'm not really sure why but they are. Glad you enjoyed the pumpkin. I try to send out goodies to active team members every month so stay tuned!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WAIANAEGAL's Photo WAIANAEGAL Posts: 816
10/26/10 9:26 P

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Thanks for the Pumpkin Spark Goodie, I just love SP and spend time with earning points which helps motivate me to keep my fitness activity going.

Have a great day!!!

Carlene


Carlene
Placerville CA


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10/1/10 1:38 P

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The new month of October has arrived! Time to give your Spark plan that kick start for the forthcoming weeks. With this brand new month, it's a chance for a fresh start. So find your healthy mojo and get moving!!!

Think:
***Low Fat
***Low Stress
***High Exercise
***High Energy


I hope you "Sparkle" this month like every light in a jack-o-lantern!


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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9/27/10 1:43 P

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Some of you may have seen my recent blog about doing something "big" in 2011... a triathlon! I just wanted to say that ANYONE that has a desire can do this and depending on your fitness level be ready in 3-6 months. The triathlon I will be doing is the Danskin in Seattle next August. My daughter is also going to be doing the event as well as a friend of mine at the gym. We are going to start a "Tri it" group so if you are interested in joining us... just let me know.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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8/5/10 7:13 P

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Just wanted to say hi to all the North Coast Sparkers. If you haven't already heard, the SparkAmerica feature has been updated. Be sure and check it out... new and easy to use. Spark on! Rhonda

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
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7/24/10 11:34 P

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Is anyone going to be participating in the 2010 Hood to Coast relay? If so, thought I would mention that Spark People Coach Nancy posted in a recent blog she will be participating. I'm thinking it might be fun to get a photo with her at the Seaside turnaround. If you are interested, let me know!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
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GOING-STRONG's Photo GOING-STRONG Posts: 5,448
7/20/10 11:10 A

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Thought I would give everyone a heads up... there are lots of fun new spark goodies available.. go check them out!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 68.2 
 
0
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SEVEN70's Photo SEVEN70 SparkPoints: (3,944)
Fitness Minutes: (5,813)
Posts: 286
7/19/10 7:15 P

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Hi Everyone - going to Mt.St.Helens this weekend! Whoo hoo! :D

**Peace & Love :D HOOAH!**


 current weight: 175.0 
 
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