In about 14 hours, it will be 2011. I've been doing some reflecting the past few days of things I want to accomplish this coming year. I think I touched on this in a previous blog, but here is my final list:
1. Lose weight.
It's at the top of my list every year. Well, this past year I did manage to lose 15 pounds, and I kept off 10. That's not fantastic, nor mind-blowing. But it's a start. I seriously began my journey in late June, so I stilll have a few months to make up for lost time.
I spent some time these past few days going through all of my diet books and there is one that dominated the pile. South Beach. I have the original South Beach book, two South Beach cookbooks, South Beach SuperCharged, and numerous magazines that feature the plan. So maybe the universe is trying to tell me something. So I sat down and went through the cookbooks and the Phase 1 plan and wrote down my list of ingredients for the first week. I'll let you know how much this sets me back at the end of the week and I will do a daily rundown of how it's working.
2. Live More Simply
By this I mean spend less. I will live by the mantra "do I really NEED this?" I have enough clothes so that I do not have to buy anything for the next year. I don't need any furniture, or things for my house.
I will not be eating out much, because this wastes alot of money, and truthfully, I don't know what the heck they put in the food. It's definitely NOT doing me any favors. I have steadily gained over the years and it is largely due to the fact that I eat out almost all my meals and I have overburdened my body with fat, salt, and sugar.
I will worry less. This is living more simply, believe it or not. Do you know how much time and energy I waste on worrying? That also causes weight gain. Food has become my way of coping with stress. Sugar seems to be the drug of choice for tamping it down. I figure if I worry less, I might get less cravings. Bottom line .... I can't control anyone but myself.
3. Give More/Save More
The money I save on not eating out and by not buying so much stuff, I want to divide between giving more to charity, and saving more towards retirement.
4. Nurture my talents
I am starting an art class on January 9th . I want to be able to produce a painting worthy of selling by the end of 2011.
I have already begun working on a novel. My goal is to have something ready by December 1, 2011 to present to a publisher.
5. Refresh my Soul
I am not a big believer in organized religion. However, I do believe they serve a purpose. Like schools, I believe churches are integral in teaching people about love and forgiveness. How to distinguish from right and wrong. Now if they would just leave out the guilt and threats of hell, they would be perfect. Love and forgiveness. That's what makes the world a healthy place.
I believe our relationship with our Creator is just as individual and unique as our fingerprints. If a person becomes very quiet, and goes to a place where God is evident, they will begin that dialogue that brings them closer to Him. That place could be as dramatic as a mountain, an ocean, or a powerful storm where lightening strikes a little too close for comfort. Or it could be in their own backyard under a tree while birds are singing, or something as simple as seeing their baby in the morning light peacefully sleeping. We have all felt God on a deeper level. There's something in everyone's life that has taken their breath away, that made them want to say thank you to the person who made it possible.
This coming year, I want to love more perfectly. I want to forgive more readily. I want to commune more with my Creator. And finally, I want to continue being grateful for all the blessings in my life.
Friday, December 31, 2010
Monday, December 27, 2010
Christmas
Image by Zanastardust via FlickrSanta was perfection with his genuine white beard, but apparently took Michele Obama's weight loss campaign to heart, and lost some weight. The kids didn't mind. His red suit, merry smile and boisterous Ho! Ho! Ho! got them in the spirit real quick. While Santa read the "Night Before Christmas," Madimoo was in charge of the bell ringing, and her cousin, Haley, was in charge of turning the pages. Santa left out the part about the "The stump of a pipe he held tight in his teeth" and one of the kids noticed. So Santa mentioned how he had given up smoking the pipe a few years ago on account of how bad it is for ya. I thought that was pretty clever.
Now if you don't like Christmas, I suggest you go over to the Duckett's house. Every nook and cranny of their three story home is dressed up for Christmas. I counted seven trees, but there could have been more. My favorite is the upside down tree with presents on top, and the star on the floor, and grinch-themed ornaments hanging from the branches. A big old Grinch sits in a chair and guards the tree.
The dinner menu was full of home-made goodies that included two kinds of turkey, ham, meatballs, sausage balls, macaroni and cheese, green beans, corn pudding casserole (Christina made it and it's my favorite!), coleslaw, macaroni salad, mashed potatoes, gravy, and I don't know what else ya'll. It was all fabulous.
After Rudolph picked up Santa, we enjoyed homemade chocolate covered cherries, homemade mounds, red velvet cupcakes, pecan pie, other kinds of pies, cakes, and cookies.
Then while the children opened gifts, the adults drank some wine, and played a money game, where I won the pot! Beginner's luck!
Christmas day I was able to sleep in and enjoyed a leisurely day of watching some old movies and getting ready for Christina, Dylan, Madison and Eddie to join us for Christmas dinner. Heath and Annie are in Canada spending the holidays with her family this year.
Madison was very happy that Santa came to our house too, and she eagerly ripped open packages. One of her presents was a princess dress and necklace which she immediately put on and modeled for us.
Dinner was apple and raisin stuffed pork loins, twice baked potatoes, green bean almandine, spring green salad with raspberry vinaigrette, and rolls with butter. Dessert was coconut cake and cheesecake.
Dylan and Christina gave us a Magellan GPS device, which we will LOVE LOVE LOVE! We used theirs for a trip this past year and fell in love with it. Now to planning our trip across country!
Kevin gave me a book I wanted, a Wolf Kahn calendar (one of my favorite artists), a COACH purse (yeah, that's right!), and a Le Vian ring that will stop traffic. His Mama taught him well. He sure does know how to treat a lady right!
Heath called us from Canada, and I got so tickled when he told me what he got for Christmas. A juicer. I don't know, ya'll. Something about that cracked me up. I asked him .... "Did that thing, by chance, come with some doughnuts?" Hee hee. A juicer. Now if that ain't telling somebody something. That just might have put me in a bad mood.
Well, January 1st is coming here shortly. I guess that juicer will come in handy to get rid of all the excesses of the season. But until then, I'm going to enjoy these last few days of the year, and dig into my secret stash of homemade mounds bars!
Friday, December 24, 2010
Christmas Eve
As I get older, I reflect more and more on Christmases past. I don't know if it is just pure nostalsia, but it seems things were Merrier when I was a kid. People greeted one another with "Merry Christmas!" every where. Christmas music played at all the stores. Santas were jollier, and the Salvation Army ringers were friendlier, and everyone put money in the bucket. People sang carols in neighborhoods. Me and my fellow youth choir members caroled through the cold and windy streets of Old Town Alexandria and then met back at the church hall for hot dogs, cookies, and hot chocolate.
The window displays in the stores in downtown DC were spectacular, and we would get dressed up and go downtown to see them. Of course we also stopped to see the National tree and the trees of the states. We went ice skating.
Everyone I knew had real Christmas trees. Getting the tree was a big deal. We would go to several lots to pick out the perfect one. Dad would take them out and spin them around and then stomp it to see how many needles would fall off. He would pull off a few needles and rub them between his fingers and smell them. He knew which one would last until the middle of January, and which would fall before Christmas. Decorating was a family event with Chrtistmas music playing followed by milk and cookies.
There were more parties. Every school had Christmas parties. Remember the Life Savers box of all the different flavors that a lot of kids bought as presents. We made snowflakes out of white paper and hung them on the windows. We would be sick at the end of the day from all the cookies and candy and soda.
Then there was the church youth group party, the neighborhood party, and then all the parties that my parents went to -- the minsister's party, the youth minister's party, their friends the Fittons had a huge party and they had the biggest house with the tallest tree flocked with fake snow. We would go to other parties too, my Dad's office party, my Mom's office party that was held at a hotel, and a few other parties that various people at church would host.
Every year we got together with two of their friends and we made candy the entire afternoon -- bark, divinity, and the candy that looked like stained glass and had a spicy taste. Then Mom would make peanut butter blossom cookies, and grandmother would make sugar cookies with green and red sprinkles.
Everybody in my neighborod believed in Santa. My Dad and I always left out two cookies and a glass of milk for him, and then in the morning, like magic, all the presents would be under the tree, and my handmade knit stocking would be stretched to the limit with all kinds of stuff.
Then Christmas morning, we would eat Christmas casserole (eggs, sausage and cheese) with crescent rolls, sliced oranges, and hot chocolate that I poured out of my miniature teapot.
It was grand.
I love Christmas.
The window displays in the stores in downtown DC were spectacular, and we would get dressed up and go downtown to see them. Of course we also stopped to see the National tree and the trees of the states. We went ice skating.
Everyone I knew had real Christmas trees. Getting the tree was a big deal. We would go to several lots to pick out the perfect one. Dad would take them out and spin them around and then stomp it to see how many needles would fall off. He would pull off a few needles and rub them between his fingers and smell them. He knew which one would last until the middle of January, and which would fall before Christmas. Decorating was a family event with Chrtistmas music playing followed by milk and cookies.
There were more parties. Every school had Christmas parties. Remember the Life Savers box of all the different flavors that a lot of kids bought as presents. We made snowflakes out of white paper and hung them on the windows. We would be sick at the end of the day from all the cookies and candy and soda.
Then there was the church youth group party, the neighborhood party, and then all the parties that my parents went to -- the minsister's party, the youth minister's party, their friends the Fittons had a huge party and they had the biggest house with the tallest tree flocked with fake snow. We would go to other parties too, my Dad's office party, my Mom's office party that was held at a hotel, and a few other parties that various people at church would host.
Every year we got together with two of their friends and we made candy the entire afternoon -- bark, divinity, and the candy that looked like stained glass and had a spicy taste. Then Mom would make peanut butter blossom cookies, and grandmother would make sugar cookies with green and red sprinkles.
Everybody in my neighborod believed in Santa. My Dad and I always left out two cookies and a glass of milk for him, and then in the morning, like magic, all the presents would be under the tree, and my handmade knit stocking would be stretched to the limit with all kinds of stuff.
Then Christmas morning, we would eat Christmas casserole (eggs, sausage and cheese) with crescent rolls, sliced oranges, and hot chocolate that I poured out of my miniature teapot.
It was grand.
I love Christmas.
Monday, December 20, 2010
Fruit and Oatmeal
Started off today with some oatmeal, fruit and milk.
No promises here. Just trying to get by minute by minute, hour by hour, and see if I can get through the entire day eating healthier.
No promises here. Just trying to get by minute by minute, hour by hour, and see if I can get through the entire day eating healthier.
Saturday, December 18, 2010
Lost 4 pounds --- And a Great Article
Because of the fierce winter weather, I have not eaten out this past week, and lost 4 pounds without trying. I think it's the sodium (or lack of)! Found this great article, which I will try doing as well:
By Linda Rao
We came up with 25 ridiculously easy healthy eating tips — total no-brainers — that make impressive nutrition happen even on days when you're on autopilot. Do the Big Easies, and you'll automatically get seven servings of fruits and veggies, all the calcium you need, plenty of fiber and omega-3 fats, tons of healing antioxidants, and more.
And the payoffs? You improve your chances of fending off cancer, stroke, heart attack, and diabetes; have more energy; stay slimmer; keep your mind sharp; and sidestep urinary-tract infections.
Imagine it's a typical weekday, and you're busier than ever. Now, do the healthy eating Big Easies!
Healthy eating tips: 6 a.m – Rise and shine
You hit the snooze button for the last time and fumble your way into the kitchen. Now try these healthy eating tips:
1. Drink orange juice with added calcium. If you start the day with orange juice, don't miss the chance to get calcium, too. This superstar mineral fends off PMS, high blood pressure, and osteoporosis. And the latest? It might even help you lose weight! Most calcium-fortified orange and grapefruit juices have as much calcium as milk — or more!
2. Take a multi. One little pill, such big benefits! People who take a daily multivitamin/mineral supplement have dramatic reductions in the risk of colon cancer and heart disease, studies show. Another benefit: The folic acid in your multi is almost two times more absorbable than the form of this vitamin found in food.
3. Have "seven-gram" cereal. That means cereal with at least 7 grams of fiber per serving, because eating cereal is your easiest chance to get lots of fiber in a small package. Not only is fiber a cancer fighter, but it actually cancels out some of the calories you eat! For example, if you eat 30 grams of fiber a day — slightly more than double what most of us get — your body will absorb 120 fewer calories a day. That adds up to a 13-pound loss in a year!
4. Toss some blueberries on that cereal. Blueberries are youth berries. Even frozen blueberries are so packed with antioxidants that just a 1/2 cup can double the antioxidant power of most people's diets — something that experts suspect will slow down your aging clock. Blueberries actually reversed memory loss in one animal study!
5. Make your coffee with milk. If you make instant coffee with hot water, all you're getting is a wake-up call. Use milk, and you've got cafe au lait — along with insurance against osteoporosis from the calcium and vitamin D in the milk.
6. Drink a glass of water when you brush your teeth. You've got the water and the glass right there. So drink! Only one-third of all Americans get the recommended eight glasses daily. Think a little shortfall doesn't matter? Signs of mild dehydration include fatigue upon awakening, fatigue at midday, lack of concentration, and headaches.
Healthy eating tips: 8 a.m. – On the Job
With these healthy eating tips, snacks at work can make you healthier:
7. Take an apple to work. Put one on your desk in the morning, and an apple becomes see-food — the handiest snack to grab when the munchies hit. If it's not there, you'll be hunting for sticky buns or whatever else is around. In addition to apples being a low-cal snack, a recent study revealed that the lungs of apple-a-day eaters may have better protection against air pollution.
8. Stash nuts in your desk. Probably because nuts are rich in healthy monounsaturated fats, vitamin E, magnesium, and phytochemicals, folks who snack on a small handful of them four or five times a week tend to live longer, several studies suggest. Just don't overdo it: One ounce of peanuts (approximately 1/8 cup) contains about 170 calories and 14 grams of fat.
Healthy eating tips: 11:30 a.m. – Grocery shopping
You dash out for groceries over your lunch hour. Here's how to be a healthy shopper even when you're on autopilot:
9. Buy better bread. If you eat white bread, you're eating vitamin-fortified starch. Whole-wheat bread has fiber, important nutrients such as selenium and copper, and a treasury of other healthy ingredients. Maybe that's why whole-grain eaters seem to have less diabetes, breast cancer, and heart disease. Just don't be fooled by a dark color: Unless the first ingredient includes the word "whole," it isn't whole-wheat bread.
10. Choose canola salad dressing. Are you a salad eater? Terrific! Now look for a dressing made with canola oil, rich in alpha-linolenic acid (ALA). One study found that nurses who got more than 1 gram of ALA per day had half the number of fatal heart attacks.
11. Be picky about decaf tea. Regular tea delivers a rich stew of healing antioxidants — but some decaf teas don't. If the decaf method isn't listed on the package, assume they used ethyl acetate, which dramatically lowers antioxidant levels. Look for tea that says it's been decaffeinated with water and carbon dioxide (sometimes called "natural" or "effervescence") — which preserves antioxidants.
12. Pick up whole-wheat pasta. Do you need more help getting to your 30 or so grams of daily fiber? Try doing this: Substitute 1 cup of whole-wheat pasta (6.3 grams of fiber) for the same amount of regular (2.4 grams). This one easy switch pushes you 4 grams closer to your total daily fiber goal.
13. Find ice cream that builds bones. You know you want some. So find a brand with 15 percent of the Daily Value (DV) for calcium in a 1/2-cup serving. That means when you eat a cup of ice cream, you'll get 30 percent of the DV for calcium — as much as a glass of milk. Same tip applies to frozen yogurt.
Healthy Eating Tips: 12:30 PM: Takeout Pizza
Buying pizza to eat lunch at your desk? Give it this instant healthy makeover:
14. Order Pizza the "Double-Half" Way. When you order, ask for double tomato sauce and half cheese. Double sauce? Many studies link higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Half cheese? You'll cut down on artery-clogging saturated fat. Trust us, after just one "double-half" pizza, you'll never go back!
Healthy eating tips: 4 p.m. – Party time
Your division boss is retiring, and there's a goodbye reception. These tricks build automatic nutrition into calorie-laden buffet tables:
15. Sidle up to the shrimp. These denizens of the deep are ultralow in fat and calories, but they taste so rich that you can really satisfy yourself — without gaining weight! (Twelve large nonbreaded shrimp contain just 65 calories and less than 1 grams of fat!)
Healthy eating tips: 8 p.m. – In a restaurant
The choices! The sauces! Here's how to automatically make your restaurant meal healthier than ever:
16. Order dessert first. Ask your waiter if they have berries for dessert, then order them as an appetizer. Low-cal raspberries, strawberries, and blackberries are rich in fiber, antioxidants, and ellagic acid, a compound that's being studied as a colon cancer fighter. Since restaurants get the very best berries, don't pass up this heavenly superfood!
17. Order half your entrée as take-out. One restaurant portion could feed an entire fraternity house — who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it'll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you'll have a ready-made meal for tomorrow!
18. Reach for the sparkling water. Few things are more chic — or better for your health! So whatever else you drink at the party, make sure you also sip on a glass of club soda or seltzer. Staying well hydrated helps fight urinary-tract infections by keeping your urine diluted.
19. Dip your carrots. Are you snacking only on carrot sticks? Make sure you eat them with some fat — a dab of dip or a cube of cheese. Without any fat, you absorb very little of carrot's cancer-fighting carotenoids.
20. Say, "salmon!" Don't miss this boat! Salmon is one of the richest — and possibly most delicious — sources of omega-3 fats. By boosting your intake of omega-3s, you may help ward off depression, severe menstrual cramps, macular degeneration (a cause of blindness), fatal heart attacks, and possibly even breast cancer. (A 3-ounce serving of cooked salmon has 1.9 grams of omega-3s; in comparison, 3 ounces of cooked chicken breast has a mere 0.05 grams.)
21. Side with the veggies. It's easy to leave a restaurant without touching any vegetables except french fries — unless you routinely order a side dish of broccoli, spinach, or whatever they've got that sounds good. The antioxidants in veggies — including vitamins E and C — prevent the free radical damage that promotes cancer, cataracts, and memory loss. Antioxidants can also bolster immunity, fending off things such as the flu. Not a veggie lover? Make them taste better by adding a little pat of butter — but remember that a little goes a long way.
22. Finish with tea. Don't miss this chance for a tidal wave of antioxidants — tea has more than most veggies. People who drink 4 cups of green tea a day seem to get less cancer, perhaps due to a powerful antioxidant called EGCG. Black tea contains quercetin, a compound that helps prevent blood clots — the immediate triggers of most heart attacks.
Healthy eating tips: 11:00 p.m. – Bedtime
Congratulations! The day is over … at last. Now finish up your healthy eating day with a few more Big Easies:
23. Have a cup of hot cocoa. Love chocolate, but still want to be healthy? Good news! Cocoa (chocolate with much of the fat removed) actually has even more antioxidant power than tea!
The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! (Note: An average cup of cocoa has less than one-tenth the caffeine of instant coffee. But if you're very caffeine sensitive, bedtime isn't the best time for any caffeine.)
24. Not drinking cocoa? Pop a calcium supplement. Most women get less than one half of the calcium they need for strong bones, so if you're not drinking cocoa, bedtime is a great time to take a calcium supplement. (If your tummy is empty, calcium citrate supplements are absorbed best.)
25. Drink another big glass of water after you brush your teeth. Yup, more water. And another solid reason why: In a study last year, people who drank lots of water had less colon cancer. Down the hatch
Linda Rao is a freelance writer and frequent contributor to "Prevention Magazine."
By Linda Rao
We came up with 25 ridiculously easy healthy eating tips — total no-brainers — that make impressive nutrition happen even on days when you're on autopilot. Do the Big Easies, and you'll automatically get seven servings of fruits and veggies, all the calcium you need, plenty of fiber and omega-3 fats, tons of healing antioxidants, and more.
And the payoffs? You improve your chances of fending off cancer, stroke, heart attack, and diabetes; have more energy; stay slimmer; keep your mind sharp; and sidestep urinary-tract infections.
Imagine it's a typical weekday, and you're busier than ever. Now, do the healthy eating Big Easies!
Healthy eating tips: 6 a.m – Rise and shine
You hit the snooze button for the last time and fumble your way into the kitchen. Now try these healthy eating tips:
1. Drink orange juice with added calcium. If you start the day with orange juice, don't miss the chance to get calcium, too. This superstar mineral fends off PMS, high blood pressure, and osteoporosis. And the latest? It might even help you lose weight! Most calcium-fortified orange and grapefruit juices have as much calcium as milk — or more!
2. Take a multi. One little pill, such big benefits! People who take a daily multivitamin/mineral supplement have dramatic reductions in the risk of colon cancer and heart disease, studies show. Another benefit: The folic acid in your multi is almost two times more absorbable than the form of this vitamin found in food.
3. Have "seven-gram" cereal. That means cereal with at least 7 grams of fiber per serving, because eating cereal is your easiest chance to get lots of fiber in a small package. Not only is fiber a cancer fighter, but it actually cancels out some of the calories you eat! For example, if you eat 30 grams of fiber a day — slightly more than double what most of us get — your body will absorb 120 fewer calories a day. That adds up to a 13-pound loss in a year!
4. Toss some blueberries on that cereal. Blueberries are youth berries. Even frozen blueberries are so packed with antioxidants that just a 1/2 cup can double the antioxidant power of most people's diets — something that experts suspect will slow down your aging clock. Blueberries actually reversed memory loss in one animal study!
5. Make your coffee with milk. If you make instant coffee with hot water, all you're getting is a wake-up call. Use milk, and you've got cafe au lait — along with insurance against osteoporosis from the calcium and vitamin D in the milk.
6. Drink a glass of water when you brush your teeth. You've got the water and the glass right there. So drink! Only one-third of all Americans get the recommended eight glasses daily. Think a little shortfall doesn't matter? Signs of mild dehydration include fatigue upon awakening, fatigue at midday, lack of concentration, and headaches.
Healthy eating tips: 8 a.m. – On the Job
With these healthy eating tips, snacks at work can make you healthier:
7. Take an apple to work. Put one on your desk in the morning, and an apple becomes see-food — the handiest snack to grab when the munchies hit. If it's not there, you'll be hunting for sticky buns or whatever else is around. In addition to apples being a low-cal snack, a recent study revealed that the lungs of apple-a-day eaters may have better protection against air pollution.
8. Stash nuts in your desk. Probably because nuts are rich in healthy monounsaturated fats, vitamin E, magnesium, and phytochemicals, folks who snack on a small handful of them four or five times a week tend to live longer, several studies suggest. Just don't overdo it: One ounce of peanuts (approximately 1/8 cup) contains about 170 calories and 14 grams of fat.
Healthy eating tips: 11:30 a.m. – Grocery shopping
You dash out for groceries over your lunch hour. Here's how to be a healthy shopper even when you're on autopilot:
9. Buy better bread. If you eat white bread, you're eating vitamin-fortified starch. Whole-wheat bread has fiber, important nutrients such as selenium and copper, and a treasury of other healthy ingredients. Maybe that's why whole-grain eaters seem to have less diabetes, breast cancer, and heart disease. Just don't be fooled by a dark color: Unless the first ingredient includes the word "whole," it isn't whole-wheat bread.
10. Choose canola salad dressing. Are you a salad eater? Terrific! Now look for a dressing made with canola oil, rich in alpha-linolenic acid (ALA). One study found that nurses who got more than 1 gram of ALA per day had half the number of fatal heart attacks.
11. Be picky about decaf tea. Regular tea delivers a rich stew of healing antioxidants — but some decaf teas don't. If the decaf method isn't listed on the package, assume they used ethyl acetate, which dramatically lowers antioxidant levels. Look for tea that says it's been decaffeinated with water and carbon dioxide (sometimes called "natural" or "effervescence") — which preserves antioxidants.
12. Pick up whole-wheat pasta. Do you need more help getting to your 30 or so grams of daily fiber? Try doing this: Substitute 1 cup of whole-wheat pasta (6.3 grams of fiber) for the same amount of regular (2.4 grams). This one easy switch pushes you 4 grams closer to your total daily fiber goal.
13. Find ice cream that builds bones. You know you want some. So find a brand with 15 percent of the Daily Value (DV) for calcium in a 1/2-cup serving. That means when you eat a cup of ice cream, you'll get 30 percent of the DV for calcium — as much as a glass of milk. Same tip applies to frozen yogurt.
Healthy Eating Tips: 12:30 PM: Takeout Pizza
Buying pizza to eat lunch at your desk? Give it this instant healthy makeover:
14. Order Pizza the "Double-Half" Way. When you order, ask for double tomato sauce and half cheese. Double sauce? Many studies link higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Half cheese? You'll cut down on artery-clogging saturated fat. Trust us, after just one "double-half" pizza, you'll never go back!
Healthy eating tips: 4 p.m. – Party time
Your division boss is retiring, and there's a goodbye reception. These tricks build automatic nutrition into calorie-laden buffet tables:
15. Sidle up to the shrimp. These denizens of the deep are ultralow in fat and calories, but they taste so rich that you can really satisfy yourself — without gaining weight! (Twelve large nonbreaded shrimp contain just 65 calories and less than 1 grams of fat!)
Healthy eating tips: 8 p.m. – In a restaurant
The choices! The sauces! Here's how to automatically make your restaurant meal healthier than ever:
16. Order dessert first. Ask your waiter if they have berries for dessert, then order them as an appetizer. Low-cal raspberries, strawberries, and blackberries are rich in fiber, antioxidants, and ellagic acid, a compound that's being studied as a colon cancer fighter. Since restaurants get the very best berries, don't pass up this heavenly superfood!
17. Order half your entrée as take-out. One restaurant portion could feed an entire fraternity house — who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it'll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you'll have a ready-made meal for tomorrow!
18. Reach for the sparkling water. Few things are more chic — or better for your health! So whatever else you drink at the party, make sure you also sip on a glass of club soda or seltzer. Staying well hydrated helps fight urinary-tract infections by keeping your urine diluted.
19. Dip your carrots. Are you snacking only on carrot sticks? Make sure you eat them with some fat — a dab of dip or a cube of cheese. Without any fat, you absorb very little of carrot's cancer-fighting carotenoids.
20. Say, "salmon!" Don't miss this boat! Salmon is one of the richest — and possibly most delicious — sources of omega-3 fats. By boosting your intake of omega-3s, you may help ward off depression, severe menstrual cramps, macular degeneration (a cause of blindness), fatal heart attacks, and possibly even breast cancer. (A 3-ounce serving of cooked salmon has 1.9 grams of omega-3s; in comparison, 3 ounces of cooked chicken breast has a mere 0.05 grams.)
21. Side with the veggies. It's easy to leave a restaurant without touching any vegetables except french fries — unless you routinely order a side dish of broccoli, spinach, or whatever they've got that sounds good. The antioxidants in veggies — including vitamins E and C — prevent the free radical damage that promotes cancer, cataracts, and memory loss. Antioxidants can also bolster immunity, fending off things such as the flu. Not a veggie lover? Make them taste better by adding a little pat of butter — but remember that a little goes a long way.
22. Finish with tea. Don't miss this chance for a tidal wave of antioxidants — tea has more than most veggies. People who drink 4 cups of green tea a day seem to get less cancer, perhaps due to a powerful antioxidant called EGCG. Black tea contains quercetin, a compound that helps prevent blood clots — the immediate triggers of most heart attacks.
Healthy eating tips: 11:00 p.m. – Bedtime
Congratulations! The day is over … at last. Now finish up your healthy eating day with a few more Big Easies:
23. Have a cup of hot cocoa. Love chocolate, but still want to be healthy? Good news! Cocoa (chocolate with much of the fat removed) actually has even more antioxidant power than tea!
The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! (Note: An average cup of cocoa has less than one-tenth the caffeine of instant coffee. But if you're very caffeine sensitive, bedtime isn't the best time for any caffeine.)
24. Not drinking cocoa? Pop a calcium supplement. Most women get less than one half of the calcium they need for strong bones, so if you're not drinking cocoa, bedtime is a great time to take a calcium supplement. (If your tummy is empty, calcium citrate supplements are absorbed best.)
25. Drink another big glass of water after you brush your teeth. Yup, more water. And another solid reason why: In a study last year, people who drank lots of water had less colon cancer. Down the hatch
Linda Rao is a freelance writer and frequent contributor to "Prevention Magazine."
Saturday, December 11, 2010
Self-Control
Everything is true that is in this article:
http://fitbie.msn.com/node/1308
In case you can't access the link, here's the article with my comments in parentheticals:
http://fitbie.msn.com/node/1308
In case you can't access the link, here's the article with my comments in parentheticals:
Ever heard a doughnut cry out your name? (UM, YEAH!) It happens to me every time I pass my neighborhood bakery and inhale that intoxicating, sugary smell. Most days, I'm able to resist. But sometimes, before I know it, I've broken one of my primary New Year's resolutions and stuffed two into my mouth. What happened to my willpower?
Many of us struggle with that vexing challenge—whether it's sticking to a new diet or resisting a shopping spree. Why is our self-control so strong on some days and so weak on others? *(HAVEN'T I ASKED THIS QUESTION BEFORE?!) Contrary to popular belief, willpower is not dependent on psychological strength alone. (GOOD TO KNOW!) Physiological factors, such as blood sugar, brain chemistry, and hormones, also influence—and can undermine—our powers of self-restraint. (I KNEW IT WAS SOMETHING ELSE -- BECAUSE REALLY NOW, WHO WANTS TO BE FAT?)The good news: "Once you understand the forces that weaken your self-control, you can do a lot to strengthen it," says Kathleen D. Vohs, PhD, associate professor of consumer psychology at the Carlson School of Management in Minneapolis. Here's how to reinforce your willpower so it's ready when you need it.
Budget your resolve: Each of us has a limited supply of self-control, which means if you try to exert it in too many areas at once, you'll rapidly deplete your reserve. A study from Case Western Reserve University illustrates the point. Researchers placed freshly baked chocolate chip cookies before two groups of participants, instructing one group to eat two or three and the other to eat radishes (while watching the others partake). Then everyone was asked to try to solve an impossible puzzle. Participants who had to resist the treats gave up on the problem twice as fast as those who were allowed to indulge. "Willpower is like gas in your car," says Vohs. "When you resist something tempting, you use some up. The more you resist, the emptier your tank gets, until you run out of gas." (ISN'T THIS AN ARGUMENT FOR EATING FRESHLY BAKED CHOCOLATE CHIP COOKIES!)
Tip: Concentrate your willpower where you need it most. Don't try to cut down on your computer chat time and lose weight at the same time. If you've spent the whole day fighting the urge to tell off a difficult colleague, don't go shopping after work. Vohs found that people were willing to purchase more when their willpower had been drained by a previous unrelated exercise in self-control. (THIS EXPLAINS IT -- LIGHTBULB MOMENT -- I'M TRYING TO DO TOO MANY THINGS AT ONCE! HMMM, MAYBE IT'S BECAUSE I'M A WOMAN?)
Keep blood sugar steady: Even a small blood-sugar dip, which occurs after you've skipped a meal, can impair the areas that oversee planning and self-restraint. Ironically, research shows that exerting your willpower decreases glucose even more. So if you skip lunch and spend the afternoon fighting the desire to dip into a coworker's candy jar, you could set yourself up for an evening binge. (KNOW THIS TO BE TRUE!)
Tip: Eat small meals that contain both complex carbohydrates and protein throughout the day (including breakfast). Keep protein-packed energy bars—with at least 5 g of protein—in your bag so you never have to skip a meal. By stabilizing blood sugar, you'll be better able to resist overeating—and other impulsive activities—later.
Don't overdiet: Eating too little not only depletes glucose, it also curtails the production of leptin, a hormone made by fat cells that helps regulate appetite. "Within a few days of starting to diet, your leptin levels can drop by half," explains Neal Barnard, MD, author of Breaking the Food Seduction. "Plummeting levels can increase appetite and bring on a binge." (YEP!)
Tip: Follow "the rule of 10": Multiply your target weight by 10, and never eat fewer calories than that daily total. And be sure to exercise 30 to 40 minutes each day. (A walk is fine.) Daily activity also maintains healthy levels of leptin, research shows. OKAY, THAT'S 1500 CALORIES A DAY AND SOME WALKIN'.
Don't skimp on sleep: Research shows that getting less than 6 hours of snooze time decreases decision-making abilities and leads to what Vohs calls "failures of self-control" as the day wears on. One mechanism in play: ghrelin, a hormone that triggers hunger. One study of healthy adults found that after they got 4 hours of sleep just 2 nights in a row, their levels of ghrelin increased by 28% and their appetites by a whopping 23%, especially for salty snacks and sweets. (THIS IS A DEFINITE ISSUE FOR ME -- I'M LUCKY IF I GET 6 HOURS EVERY DAY)
Tip: Sleep between 7 and 8 hours each night. To get that amount, keep your room dark, quiet, and cool and develop a presleep ritual, such as a 10-minute meditation, to banish the day's stresses.
Tuesday, December 7, 2010
Failing Miserably
I haven't written because how interesting is it to hear this:
Up a pound. Up a pound. Up a pound. No gain. No gain. Up 1/2 a pound. Up 1/2 a pound.
Oh yeah, I've taken residence at the "Doughnuts" farm. It's a real nice place to visit. I became great friends with Doughnut's cousins .... hamburgers, fries, cokes, pizza, and cookies.
I'm trying real hard to get on the wagon and get the heck outta here, but I may be stuck for a while -- like until after the cookie party.
So when you see me, just look at my face, and don't let your gaze wander down to say belt level.
I have met some challenges, however. I finished my Christmas shopping, and the wrapping. Got up the tree and have almost completed decorating the house. Tonight I aim to decorate the exterior of the house.
I completed four chapters of a book I'm working on. I painted a picture for my son, Eddie, for Christmas, and I have another work in progress.
Some fellow blogmates are already talking about New Year's resolutions. Here's mine:
1. Lose 30 pounds and keep it off.
2. Finish my book and submit it for publishing by Dec. 01, 2011.
3. Complete the art class that I am starting on January 9, and complete one piece of art that is good enough to sell.
4. Pay off all my credit cards.
5. Save more.
6. Give more to charity.
7. Live more simply (i.e., # 8 below; don't buy anything unless I really need it).
8. Limit eating out to once a week.
9. Read a spiritually uplifting book and practice what I learn from it.
10.Buy a house in Florida with a pool (kinda goes against #7, but hey, it's an investment, right?!).
Today's eating:
Breakfast: 4 pieces of cinnamon raisin toast with butter and 8 oz milk
Lunch: 1/2 buttermilk fried chicken breast; grilled zuchinni, 1/2 cup mashed potatoes, and a biscuit with butter and honey
Dinner: spaghetti, green beans, italian bread and butter
I could do some damage control and just have cereal for dinner, but it aint gonna happen.
Up a pound. Up a pound. Up a pound. No gain. No gain. Up 1/2 a pound. Up 1/2 a pound.
Oh yeah, I've taken residence at the "Doughnuts" farm. It's a real nice place to visit. I became great friends with Doughnut's cousins .... hamburgers, fries, cokes, pizza, and cookies.
I'm trying real hard to get on the wagon and get the heck outta here, but I may be stuck for a while -- like until after the cookie party.
So when you see me, just look at my face, and don't let your gaze wander down to say belt level.
I have met some challenges, however. I finished my Christmas shopping, and the wrapping. Got up the tree and have almost completed decorating the house. Tonight I aim to decorate the exterior of the house.
I completed four chapters of a book I'm working on. I painted a picture for my son, Eddie, for Christmas, and I have another work in progress.
Some fellow blogmates are already talking about New Year's resolutions. Here's mine:
1. Lose 30 pounds and keep it off.
2. Finish my book and submit it for publishing by Dec. 01, 2011.
3. Complete the art class that I am starting on January 9, and complete one piece of art that is good enough to sell.
4. Pay off all my credit cards.
5. Save more.
6. Give more to charity.
7. Live more simply (i.e., # 8 below; don't buy anything unless I really need it).
8. Limit eating out to once a week.
9. Read a spiritually uplifting book and practice what I learn from it.
10.Buy a house in Florida with a pool (kinda goes against #7, but hey, it's an investment, right?!).
Today's eating:
Breakfast: 4 pieces of cinnamon raisin toast with butter and 8 oz milk
Lunch: 1/2 buttermilk fried chicken breast; grilled zuchinni, 1/2 cup mashed potatoes, and a biscuit with butter and honey
Dinner: spaghetti, green beans, italian bread and butter
I could do some damage control and just have cereal for dinner, but it aint gonna happen.
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