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NJFAMILYOF5's Photo NJFAMILYOF5 Posts: 3,668
9/18/09 11:30 A

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Hope everyone is full of energy and looking forward to the weekend

Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is past , tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it.
MOMALDERMAN1's Photo MOMALDERMAN1 Posts: 2,608
9/17/09 6:18 P

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Thanks for the info.

Live clean, eat clean.

Dream bigger than yourself.

I serve a BIG GOD Who is able to do exceedingly abundantly above all I can ask or think.

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RENA1965's Photo RENA1965 Posts: 17,878
9/16/09 1:37 P

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Red and green lentils, they are good protein. They can be boiled until soft, I made Esaias Pottage from the bible. I can put this in a small tupperware container and loan a microwave some where.
I also make a simple salad and use pep red or green lentil up with onions and mushrooms plus spices like garlic or chillie powder..
I also purchase boiling chickens. They are usually too tough to roast so no temptation to eat skin. I give them along time and pick all the meat off throwing anything skin and fat away. I also use the boullion and remove any visiable floating fat, I add vegetables like leeks, carrots, onions and cheap vegetables I find like squash at road side stalls. To make a hearty soup for very little money..
I collect apples in parks where no one owns the trees around my area.. They are too sour to eat, as are cooking apples, I core them stew them without sugar and portion them out in freezing bags. During the winter I make a apple soup and use a little sweetner and swirl of yogurt to decorate it. This is a great pick me up when feeling tired and cold. I also collect mirabella plums and stew them, removing the stones when cooked.. I can portion this out or make sugar free jam. I use a diabetes recipe for my jam..
We have hip roses in denmark, they can also make a jam, but I don't like their perfumed taste much..
When tired in the weekend, home made jam is cosey and costs less money than purchasing fancy..

Edited by: RENA1965 at: 9/16/2009 (13:38)
"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny."
-google first. ask questions later
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(***Rena ***)
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AJDOVER1's Photo AJDOVER1 SparkPoints: (235,834)
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9/16/09 1:18 P

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great tips. I don't think I get enough protein throughout the day. I'm having trouble finding high protein items to include in meals and snacks away from home. Got any suggestions?

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MAR-TISH-A's Photo MAR-TISH-A Posts: 2,750
9/16/09 11:40 A

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Great tips!

MERLOT55 Posts: 7
9/15/09 7:33 P

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great info, new tips for me, good luck all emoticon

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JEANINE100's Photo JEANINE100 Posts: 3,289
9/15/09 7:04 P

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Thanks this was great information.

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NJFAMILYOF5's Photo NJFAMILYOF5 Posts: 3,668
9/15/09 5:33 P

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If you can’t get out of bed in the am, fall asleep at your desk in the afternoon, have trouble keeping up with your kids or find yourself dragging through the day, the following SIX strategies can help increase your energy level!

Get enough sleep:
You’ll obviously feel tired and sluggish without enough sleep. But research also shows that sleep deprivation can be detrimental to your health and weight. Aim for 8 hours a night.

Avoid late night high-fat meals
Eating high fat, high salt, high calorie meals before bed – can zap your early am energy and make it hard to get out of bed in the morning. Sort of like a food hangover.

Eat breakfast:
Numerous studies have shown that eating a healthy breakfast can help people feel better both mentally and physically during the morning hours.

Try moderate caffeine
Caffeine is currently the most widely used stimulant in the world and scientific studies confirm that caffeinated beverages like coffee can help keep you temporarily alert and focused. So feel free to enjoy a few cups of joe, but certainly know your personal tolerance level and don’t solely rely on caffeine as your means to stay energized. What’s more, be sure to “decaffeinate” by late afternoon so the caffeine doesn’t keep you awake at night (see #1!). Caffeine typically peaks within the first hour and can linger in your system between 3 and 8 hours, so adjust accordingly.

8-ounce cup of coffee = approximately 100 milligrams caffeine

One cup black tea = approximately 40 milligrams caffeine

One cup green tea = approximately 20 milligrams caffeine

Keep your body hydrated:
Water is needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60% of your body is water and to function efficiently, you must stay hydrated. How much is enough? The Institute of Medicine recommends about nine 8-ounce cups of fluid per day for women and thirteen 8-ounce cups of fluid per day for men. Even more if you live in a super hot climate or are very physically active. Sounds like a lot, but rest assured, it adds up quickly… and although water is your best bet, ALL fluids count (including coffee, tea and milk in your cereal). Even juicy fruits and vegetables!

Prevent dips in blood sugar:

Eat every 4 to 5 hours: Eating consistently throughout the day provides your brain and body with a constant source of fuel. This 4-5 hour eating strategy can dramatically prevent dips in your blood sugar levels. Some people with diagnosed hypoglycemia may need to eat even more frequently (every 2-3 hours).
Limit refined carbohydrates to help lessen volatile blood sugar swings: Concentrated sources of sugar like soda, candy, fruit juice, jam, and syrup can create radical spikes in your blood sugar – which often leaves you feeling tired a couple of hours later. And although refined, white starch like white bread, crackers, bagels, and rice do not naturally contain sugar compounds, they are metabolized into sugar very quickly and can often create the same affect. Instead incorporate high quality carbs like vegetables, fruit, beans, peas, lentils, brown and wild rice, and oatmeal.
Incorporate soluble fiber: Foods rich in soluble fiber have the ability to slow down the absorption of sugar in your blood and therefore, help to level blood sugars and energy. Incorporate oats, brown rice, barley, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas, and beans into your diet.
Incorporate protein with meals and snacks (whenever possible): The addition of protein to a meal will help slow the absorption of carbohydrate in the blood. This can help you feel energized and productive for hours after eating.

Ready made “ENERGY MENU”:


Breakfast
Bowl of whole grain cereal (for a cereal with extra protein try: Kashi Go Lean and Special K Protein Plus) with skim milk topped with sliced strawberries

Coffee with skim milk

AM Snack:
Apple and container of non-fat, flavored yogurt

2 glasses of water

Lunch
Large vegetable salad with grilled chicken with vinaigrette dressing

Whole grain roll

2 glasses of water

Snack
Gnu Bar (or 2-pack Nature Valley granola bars)

Skim latte

Dinner
Grilled pork tenderloin or fish

Baked sweet potato

Sautéed spinach in olive oil

2 glasses of water

PM Snack
Ounce of dark chocolate




By Joy Bauer
TODAY nutritionist
TODAY


Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is past , tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it.
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