Healthy Living

Recipe Analyzer

2012-01-13T15:42:00.001-05:00

Analyze your recipes here. Just enter all the ingredients and number of servings and get your grade. Each ingredient receives and individual grade and an overall grade is given for the whole recipe. If you realize something is not good you can make substitutions to improve. Check it out.

Changes...

2012-01-12T22:43:00.003-05:00

I went in to see my doctor last week because of a nagging cough that just won't go away...turns out it is Bronchitis...not too big of a deal. While I was in his office I took some time to ask about exercise and his opinions on what the trainer told me about skipping cardio in favor of weight training if my time is tight. He said that cardio is so important and that we need balance. Both weight training and cardio are important. He said they now recommend 60 minutes seven days a week of cardio training. He said that if time is tight I could cut it down to 30 minutes a day in two segments of 15 minutes. He said that he tends to move around at the gym and doesn't stick to just one thing.

I'm still exercising at the gym three days a week. I'm doing cardio for about 45 minutes and weight training for the rest of the time. Because of my back issues he suggested that I use a machine he calls the captain's chair. I'm not sure what it is called, but I linked a picture to give you an idea. I put my back against the cushion in the back of the machine and rest my forearms on the padded area on the side and grip the handles pointing up. Currently I'm doing 4 sets of 26. I started with one set of 10, so I'm making progress. I started fresh with exercising again in October 2011. Also I cheat because I'm not able to pull my legs out straight - I just pull my knees up as far as I can and that is farther than it was when I started. I still call the machine the torture chamber though because it is always a challenge.

Here is a description of how to use the machine in a variety of ways.

Exercising Again...

2011-11-12T01:06:00.000-05:00

I don't remember when exactly, but I met with a trainer at the gym (my free consultation) and she told me that if I could only get to the gym three days a week for half and hour she would tell me not to do cardio at all even to warm up (unless I just crawled out of bed and walked into the gym). For me since I drive to the gym and make a commitment to actually get there I'm going to spend more than 1/2 an hour there. I warm up on a type of elliptical machine for 10-12 minutes and then begin my weight circuit. If I have time I reward myself (I call it dessert) with walking between 3 and 3.5 miles per hour on the treadmill for as long as I have to walk and the dessert part is whatever book I'm currently reading. LOVE IT I've been at it for about a month three days a week and absolutely love it. I feel stronger even though my back is hurting today and I'm wearing a thermal care heat wrap.

Tough Times...

2011-02-25T01:10:00.003-05:00

I haven't exercised in such a long time. One thing after another seems to get in the way. If it's not my back issues keeping me away, then it's my husband's schedule, etc... the list goes on.

I've been having some serious back pain over the last year or so. Right now I just need to work on stretching and work back to exercise as I get stronger.

Exercising Again...

2010-07-10T14:50:00.002-04:00

I'm back to exercising again. I have to plan to make it a part of my day or it won't happen. My neighbor showed me the paperwork she got from her health assessment at her gym. I'm probably working to hard to burn fat... For some reason I feel like I must suffer intensely when I'm at the gym??? I need to work to find the level that works for me without working too hard.

Comment Moderation

2010-04-14T23:27:00.002-04:00

Comment moderation has been activated due to random comments and ads not applicable to the posts.

Price of Success

2010-01-01T10:14:00.001-05:00

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."

~ Frank Lloyd Wright

Good Habits

2010-01-01T09:18:00.000-05:00

"Good habits are not made on birthdays, nor Christian character at the new year. The workshop of character is everyday life. The uneventful and common hour is where the battle is lost or won."

~ Maltbie D. Babcock

Spanish Proverb

2010-01-01T00:00:00.001-05:00

"A [woman] too busy to take care of [her] health is like a mechanic too busy to take care of his tools."

~ Spanish Proverb

Purpose In Life Needed

2009-12-31T23:55:00.003-05:00

"Obesity is a mental state, a disease brought on my boredom and disappointment. The way to get thin is to reestablish a purpose in life."

~ Cyril Connolly

Quality of Our Expectations

2009-12-20T10:05:00.001-05:00

"The quality of our expectations determines the quality of our action."

~ Andre Godin

Exercise: Push Back...

2009-11-25T22:00:00.001-05:00

"Another good reducing exercise consists in placing both hands against the table edge and pushing back."

~ Alexander Woollcott

Toss the 3-5 Second Rule

2009-11-17T14:36:00.001-05:00

Do you have a 3-5 second rule? Something is okay to eat off the floor if you pick it up quickly...See what real age has to say about it...here.

Life is...

2009-11-10T22:02:00.001-05:00

"Life, we learn too late, is in the living, in the tissue of every day and hour."

~ Stephen Leacock

I am an addict...

2009-10-31T22:08:00.001-04:00

"I am an addict - a sugar addict. I have turned to brownies and chocolate sundaes when I should have turned to God."

~ Odette Scott

Sensible Diet Tip

2009-10-22T17:29:00.001-04:00

Drink at least eight to ten glasses of water daily.

Real Age Tests and Tools

2009-10-03T06:33:00.000-04:00

Did you know? RealAge has over 65 tests and tools to help you better manage your health. Check out the menu here.

Sensible Diet Tip

2009-09-22T17:26:00.001-04:00

Limit high calorie beverages. Many people are able to lose weight simply by eliminating carbonated beverages from their diet.

You Can't Unknow It

2009-09-19T08:57:00.001-04:00

"Once I write the truth in my journal, I find I can no loner use that particular rationalization for misbehavior. Once you know something, you can't unknow it."

~ Gwyneth Gavin

Temptation of Eating

2009-09-18T08:55:00.001-04:00

"Placed then amid these temptations, I strive daily against sin in eating and drinking. For it is not of such nature that I can settle on cutting it off once for all, and never touching it afterward."

~ Augustine

A Thick and Creamy Weight Loss Aid

2009-09-15T07:16:00.000-04:00

If you think it's too yummy to have any place in a real weight loss diet, think again . . . Read more.

Worry and Health

2009-09-14T09:53:00.000-04:00

"Worry never robs tomrorow of its sorrow; it only saps today of its strength."

~ A. J. Cronin

The French Fry Diet

2009-09-13T06:50:00.002-04:00

"If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: French fried potatoes are out."

~ Jean Kerr

Body and Soul

2009-09-12T23:27:00.000-04:00

"When body and soul are finally completely united, who can imagine the glory they will posses? At last they will achieve their full potential; they will be all that God originally created them to be, totally united, with no jarring division between them so they can serve the Lord with shouts of thanksgiving, a crown of everlasting joy upon their head.

~ John Bunyan, The Riches of Bunyan

Cholesterol Numbers

2009-09-11T00:43:00.002-04:00

Cholesterol numbers to watch.

Flex Your Mind

2009-09-10T07:31:00.001-04:00

Attention whiz kids young and old. Flex your mind muscle with RealAge's online puzzles and games.

Heart Attack Signs in Women

2009-09-09T00:38:00.002-04:00

Check out this Real Age article - Hidden Heart Attack Signs in Women.

Kashi

2009-09-08T10:22:00.002-04:00

Kashi makes some of my favorite snacks, crackers and cereals. They use real, nutritious ingredients. For more info check out Kashi's website.

Trouble Sleeping?

2009-09-07T20:12:00.001-04:00

Take the Real Age Sleep Health Assessment to find out what's preventing you from getting a good night's sleep.

Your Gender Can Influence Your Heart Attack Survival

2009-09-06T00:33:00.000-04:00

The Role of Gender in Mortality Rates After Heart Attack

Don't Delay

2009-09-05T10:45:00.001-04:00

"Conditions are never just right. People who delay action until all factors are favorable are the kind who do nothing."

~ William Feather

Nutrition Health Assessment

2009-09-05T00:28:00.001-04:00

Real Age Nutrition Health Assessment

Healthy and Delicious Recipes

2009-09-04T06:29:00.001-04:00

Got a hankering for healthy and delicious? Find exactly what you crave in the RealAge Recipe Center.

Diabetes Risk

2009-09-03T00:19:00.001-04:00

Find out your diabetes risk by taking the Real Age free health assessment.

Say No Thank You

2009-09-02T21:43:00.001-04:00

"Saying no thank you is the best reducing exercise."

~ John Newton Baker

Household Staple That Steadies Blood Sugar

2009-09-01T09:05:00.000-04:00

It makes windows and mirrors sparkle, restores shine to your hair, adds zing to your salads, and keeps your blood sugar stable. Read more.

Tempted to Eat

2009-08-26T21:40:00.003-04:00

"If we really knew what we were eating, we'd be less tempted to stuff our mouths with processed foods."

~ Curt Michaels

Sensible Diet Tip

2009-08-22T17:11:00.003-04:00

Pay attention to fat content and calories.

Keep in mind that some fats are better for you than others. The fats from food such as avocados and almonds give you much needed nutritional benefits as apposed to deep fried foods or fast-food that are loaded with empty fat calories.

Will Power

2009-08-19T21:38:00.001-04:00

"What lies in our power to do, it lies in our power not to do."

~ Aristotle

Simple Workout

2009-08-17T21:03:00.000-04:00

For a simple workout you can do in your own home, see RealAge's fitness-video library.

Social Sweets

2009-08-15T20:10:00.003-04:00

"Enjoy social sweets only. Eating cakes, cookies, cupcakes, and pie always tastes better (and carries less guilt) when you are in a group rather than solo. Plus you're not likely to eat as much of that favorite sweet treat when you're in good company."

~ Dawn Jackson Blatner, quoted from the Flexitarian Diet p. 63

Personally, I like to skip the sweets when I'm out because I know they aren't cutting the fat and sugar or using fiber rich substitutes for processed white flour. BUT one thing I can do is take my treats to others who would appreciate them and eat them there instead of eating them at home.

Elevate Oatmeal to a Superfood

2009-08-14T14:23:00.002-04:00

I received the following in an email from Real Age (tip of the week) and wanted to share:

How to Elevate Oatmeal to a Superfood
Drink a glass of this with your oatmeal to help elevate your breakfast to superfood status . . . Read more.

The Art of Living

2009-08-13T10:16:00.000-04:00

"The art of living lies less in eliminating our troubles than in growing with them."

~ Bernard M. Baruch

Loneliness and Hunger...

2009-08-12T21:35:00.001-04:00

Loneliness and hunger are two different sensations. And yet we often confuse them.

~ Michelle Jones

Keep Eye Care in Focus

2009-08-03T08:00:00.000-04:00

The following is taken from my 2008 Women's Monthly Planner for August 2008. It's from last year, but still good info. The planner is published by The Positive Line.

Follow your eye doctor's recommended schedule for eye exams. If you experience redness, swelling, blurred vision, or other eye problems, make an appointment right away. To help prevent eyestrain or dry eyes when suing a computer, try adjusting the monitor to lower glare and reflection, and remember to blink often. When outdoors, wear sunglasses with UV protection on both sunny and cloudy days.

Blueberry-Cran Sorbet

2009-07-30T10:39:00.002-04:00

Here is another quick dessert recipe from Robin Miller's book, Robin Rescues Dinner.

In a blender, combine:

2 cups cranberry juice (I'd use pure juice no sugar added)
one 10-once bag frozen blueberries
2 tbsp sugar (I think you could cut the sugar)
1/2 tsp vanilla extract

Puree until smooth. Serve immediately or freeze until ready to serve.

Raspberry-Orange Sherbet

2009-07-29T10:34:00.003-04:00

This isn't necessarily healthy, but I guess it's better than yummy ice cream and it's a recipe I want to use later and want to store it somewhere...

In a food processor, combine:

one 12-once package unsweetened frozen raspberries
1/2 cup milk (skim)
1/2 cup orange juice
1/4 cup sugar (will try less sugar)
1 teaspoon vanilla extract.

Puree until smooth. Transfer to a container and freeze until firm, at least 30 minutes or up to 1 hour.

Taken from Robin Rescues Dinner by Robin Miller

Grilled Chicken with Almond Raspberry Relish

2009-07-23T13:16:00.002-04:00

I received this recipe in my inbox today and it sounded so good I had to share it. Almonds are the best! Go to AlmondBoard.com for even more simple recipes.

Grilled Chicken with Almond Raspberry Relish

Ingredients:

4 boneless, skinless chicken breasts
Salt and pepper to taste
2 tablespoons olive oil
1 tablespoon freshly squeezed lime juice
For almond and raspberry relish:

1/2 pint raspberries, divided
1/2 teaspoon lime juice
1/2 teaspoon finely minced or pressed garlic
1 teaspoon honey
1/8 teaspoon salt
2 tablespoons vegetable oil
1/3 cup sliced California Almonds, roasted*
1/3 cup chopped scallions

Directions:

1. For chicken, season chicken with salt and pepper. Place in large zip-top plastic bag with olive oil, lime juice, and marinate in the refrigerator for 1-24 hours.

2. Preheat grill or broiler and cook chicken 3-4 minutes each side, or until cooked through.

3. For relish, combine about half of raspberries with lime juice, garlic, and honey in a small bowl, stirring well and mashing up raspberries so that mixture becomes saucy.

4. Taste and add more honey if mixture is too tart. Add salt with whisk in vegetable oil. Gently stir in remaining raspberries, keeping them whole. Stir in almonds and scallions just before serving.

5. Sprinkle chicken with lime juice, top with relish and serve.

Makes 4 servings.

*To roast almonds, spread in an ungreased baking pan. Place in a preheated 350°F oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven.

Copyright 2009 Almond Board of California. All rights reserved.

The Almond Board of California administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. Established in 1950, the Almond Board's charge is to promote the best quality almonds, California's largest tree nut crop. For more information on the Almond Board of California or almonds, visit www.AlmondBoard.com.

Sensible Diet Tip

2009-07-22T17:09:00.000-04:00

Reduce fast food and pre-packaged meals.

Turn Off the TV

2009-07-15T20:05:00.003-04:00

"Turn off the tube. Tube addicts who watch more than two hours of daily TV eat 137 more calories per day than those who watch less."

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, p. 49

Build Up Your Bones

2009-07-02T08:00:00.002-04:00

The following is taken from my 2008 Women's Monthly Planner for July 2008. It's from last year, but still good info. The planner is published by The Positive Line.

The stronger your bones, the less chance of bone loss and fractures later in life. Regular weight-bearing exercises (e.g. walking, dancing) and lifting small hand-held weights are great bone strengtheners. Equally vital is getting enough calcium. Your best food sources include low-fat dairy; green, leafy vegetables; soybeans; and salmon. Talk to your healthcare practitioner about calcium and Vitamin D supplements.

Sensible Diet Tip

2009-06-22T17:07:00.001-04:00

Eat regular meals or mini-meals. Control your portion size- don't binge or overeat. Eat slowly.

Sleep More...

2009-06-15T20:00:00.003-04:00

"Get seven to eight hours of sleep. Not getting enough sleep is associated with hormonal changes such as decreased leptin levels and increased ghrelin, which may increase appetite. Women who sleep five hours or less are 32 percent more likely to gain weight than those who get seven to eight hours of nightly z's.

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, p. 47

Treat Your Skin Right

2009-06-02T08:34:00.003-04:00

The following is taken from my 2008 Women's Monthly Planner for June 2008. It's from last year, but still good info. The planner is published by The Positive Line.

Too much sun exposure contributes to wrinkles as well as increases your risk for skin cancer. If headed outdoors, even if it's overcast, apply sunscreen with an SPF of 15 or higher to all exposed skin, and reapply at least every two hours. Choose long sleeves and pants, and top off your outfit with sunglasses and a wide-brimmed hat. If possible, stay indoors or in the shade between 10 a.m. and 4 p.m.

What is Your Greatest Physical Challenge?

2009-06-01T23:36:00.003-04:00

I'm reading One Month to Live by Kerry and Chris Shook and they asked some questions (page 36) that we need to answer as we strive to live well.

What's the biggest physical challenge you face? Weight? Body image? Injury or disease? What would it look like for you to take better care of your temple? What one step can you take today toward improving your physical health? Check out our daily exercise and diet plan at www.OneMonthToLive.com. You'll find daily encouragement and practical tools to support your new, healthy lifestyle.

Sensible Diet Tip

2009-05-22T17:05:00.001-04:00

Choose healthful snacks; bring healthful food with you to work or in the car. I like to munch on baby carrot sticks while traveling.

Fantasize...

2009-05-15T19:56:00.002-04:00

"Fantasize about healthy food. Imagine eating a cold, crisp, and juicy apple and enjoying it. Remind yourself how good you feel after healthy homemade vegetable burritos instead of greasy takeout. When you make yourself think eating healthy food is delicious (even if you don't completely believe it), it is easier to make healthy food decisions."

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, p. 39

Flat Belly Diet by Liz Vaccariella and Cynthia Sass

2009-05-12T11:09:00.003-04:00

Several months ago my husband wanted to purchase a diet pill (that I won’t mention here) and I was concerned that it might be unhealthy for him, so I asked my doctor about it. He said people should never take diet pills because they are not safe. Since talking to my doctor I have heard of one death from the pill in addition to the deaths I heard about previously. The doctor said if people are looking for some quick change without changing their habits it’s just not going to happen and that of all the diets out there the two that follow the healthiest guidelines are the MUFA Diet (Flat Belly Diet) and the South Beach Diet. I checked my library for books on the MUFA Diet and there was one available, but I had to wait for it. It just came available this week.

Back of Books Says:

A Breakthough Plan from the Editors of Prevention

Bye-bye Belly Fat!

Chocolate! Peanut Butter! Avocado! Join the more than half a million women who have found the answer to losing their belly fat while eating satisfying and delicious foods.

With the Flat Belly Diet you can:

· Lose inches in just 4 days
· Drop up to 15 pounds in 32 days
· Eat delicious, satisfying foods
· Never feel hungry
· Boost your energy as the weight falls off!

The books suggests Three Rules for Women (calorie guidelines for men are available at the website)

1. 400 Calories a meal
2. Never go more than 4 hours without eating
3. Eat a MUFA at every meal

You may wonder what on earth is a MUFA… it’s a monounsaturated fatty acid. Many times when people try to lose weight they start avoiding fat, but MUFAS are good fats. They are in the following categories:

1. Oils
2. Olives
3. Nuts and Seeds
4. Avocados
5. Dark Chocolate.

The book contains a list of the food contained within these categories and a huge section of recipes. I already enjoy eating all of those foods and unfortunately many dairy fats as well. If I could just cut out the dairy fat…

From browsing through the book I’ve found out that people can lose weight just by following the rules above, but they also have an exercise plan (surely not a surprise). They suggest exercising 6 days a week with one day of rest. Cardio is done every day in addition to weight resistance training three days a week and stomach exercises the other three days. For more information get a copy of the book and check out the website.

ISBN – 10: 1594868514

Get the Best of Stress

2009-05-02T08:30:00.004-04:00

The following is taken from my 2008 Women's Monthly Planner for May 2008. It's from last year, but still good info. The planner is published by The Positive Line.

Keeping tension at bay calls for day-to-day stress management. Learn healthy ways to unwind, such as yoga, and reading uplifting books. Stay ahead of clutter by putting things away promptly and organizing paperwork. To prevent small issues from growing into problems, talk them out with someone you trust. Getting enough sleep, exercise, and good nutrition also fortifies you to combat stress.

For some books that I enjoy both fiction and non-fiction go here.

Weight Training and Cardio

2009-04-29T17:08:00.003-04:00

Today my friend, Melissa and I met with a trainer to show us the weight machines and how to properly use them. I used them before I was pregnant, but haven't since... Well today, I found that I was using improper form on several of the machines when I used them in the past.

Doing an hour of weight training is definitely more challenging than doing an hour of cardio. I left feeling energized, but weak if that makes any sense.

Our new plan is to do 15-20 minutes of cardio followed by the complete weight circut on Mondays, Wednesdays and Fridays. Then on Tuesday, Thursday and Saturday doing just 1 hour of cardio. We will see how that goes... Wish me luck :)

Cut down on snacking by...

2009-04-28T09:04:00.002-04:00

One way to cut down on unnecessary snacking is to brush your teeth immediately after eating.

Sensible Diet Tip

2009-04-22T17:04:00.001-04:00

Reduce red meat consumption; eat lean meat, white meat, and fish.

Three Things You Need

2009-04-21T08:58:00.000-04:00

"Table, plate, chair -- always use these three things when you eat meals and snacks. Research shows that you'll eat 43 percent smaller portions if you eat at a table, sitting in a chair and eating from a plate reather than eating out of the fridge standing in the kitchen or on the couch in the living room in front of the the television."

~ Dawn Jackson Blatner, The Flexitarian Diet, page 169

I find that I tend to eat too much too quickly while scurrying around trying to accomplish more in my day.

Relaxation

2009-04-15T19:52:00.002-04:00

"Add twenty minutes of relaxation to your bedtime routine. Research has found that people can lose 2 pounds within the first eight days of adding relaxation before bed, because it can significantly reduce the number of nights you snack."

~ quoted from the Flexitarian Diet p. 35 by Dawn Jackson Blatner

Fact Stack

2009-04-14T08:53:00.002-04:00

"Fill up with wet foods. Foods with a high percentage of water such as fruits and vegetables, soup, and oatmeal make you feel fuller than do dry foods such as toast, crackers or chips."

Dawn Jackson Blatner, The Flexitarian Diet, page 168

National Library Week

2009-04-10T08:00:00.004-04:00

National Library Week is observed April 12-18 this year. Reading is a great way to educate yourself on living a healthy life. Check out some books at a library near you. For some suggestions on interesting books to read go here and browse or search by author's name or book title.

Feeling Good

2009-04-07T08:51:00.003-04:00

"Take a cigarette-free smoking break. It's not healthy to smoke, but it is healthy to go outside for a puff of fresh air. When you feel office boredom, procrastination, or fatigue, go outside for a few minutes to get refreshed instead of visiting a candy dish or vending machine."

Dawn Jackson Blatner, The Flexitarian Diet, page 119

National Card and Letter Writing Month

2009-04-04T08:00:00.000-04:00

National Card and Letter Writing Month is the U.S. Postal Service's annual month-long effort to promote literacy and celebrate the art of letter writing. Celebrate National Card and Letter Writing Month by using a stamp to show someone you care.

Consider:

Shut-ins who may appreciate a bright cheery card or letter
Hospitalized patients
Distant Family Members
Military Personnel stationed overseas
Military Families separated from their loved ones

Exercise Your Options

2009-04-02T08:25:00.003-04:00

The following is taken from my 2008 Women's Monthly Planner for April 2008. It's from last year, but still good info. The planner is published by The Positive Line.

Let the benefits of physical fitness inspire you to get moving! Moderate exercise can boost your immune system, lower your risk for heart disease and several cancers, fight depression, improve sleep, strengthen bones, and so much more. Incorporate activity into every day: Walk whenever possible, take the stairs instead of the elevator, or enroll in a dance class. Get creative and have fun with fitness!

Time Crunch

2009-03-31T08:49:00.001-04:00

"Make a cooking binder. Organize your favorite recipes from cookbooks, friends, websites, and magazines in a binder. Look through it every week before grocery shoppng to inspire your weekly meal planning."

~Dawn Jackson Blatner, The Flexitarian Diet, page 235

Soup Anyone?

2009-03-24T08:45:00.002-04:00

Start your meal with a of bowl of broth based soup with veggies to cut down on the number of calories you eat in a meal.

Sensible Diet Tip

2009-03-22T17:03:00.000-04:00

Eat at least five servings of fruits and vegetables daily.

Snacks

2009-03-17T08:43:00.003-04:00

Make a list of all the snacks you eat throughout a typical day. You may be surprised at how much you eat without realizing it.

Quick Cook

2009-03-16T08:41:00.002-04:00

Cook veggies quickly to avoid nutrient loss or eat them fresh.

Eat Slowly

2009-03-15T19:49:00.002-04:00

"Enjoy meals for twenty-nine minutes. Eating slowly can reduce your intake by 70 calories per meal, which translates into a savings of more than 200 calories per day."

~ p. 25 quoted from the Flexitarian Diet by Dawn Jackson Blatner

Exchange...

2009-03-13T17:18:00.003-04:00

In Dawn Jackson Blatner's book, The Flexitarian Diet she suggests that you swap out 1 slice of cheddar cheese for 1/4 avocado. That's a swap I could handle since I absolutely love avocados and they are packed with nutrients and healthy fats unlike sharp cheeses which are jammed with saturated fat.

Fact Stack

2009-03-09T06:02:00.001-04:00

"Eat an apple a day to keep hunger at bay. Eating an apple about 15 minutes before a meal can help you eat about 190 calories less at the meal."

~ Dawn Jackson Blatner, The Flexitarian Diet p. 85

Eat This Not That! by David Zinczenko with Matt Goulding

2009-03-08T06:00:00.004-04:00

This is the second book in the series that I reserved from my library and I have one more on hold. I've enjoyed flipping through the pages and finding out that some of my favorite foods are not so good. Many are common sense, but others are tricky - for instance you might think eating a Lean Cuisine dinner is a good option (although you'd still be hungry when you are done - just my opinion) but the authors on pages 230 and 231 suggest that it would be better to eat Birds Eye Pasta Primavera instead. The Lean Cuisine meal actually has more fat, sodium and calories than the Birds Eye meal.

One thing I noticed is that sometimes there is no great option listed because they are comparing two items that aren't necessarily good for you. BUT if you are planning on eating at XYZ restaurant anyhow it's best to know your options.

Check your local library or bookstore for a copy of this useful book. For more info check out the book's website.

ISBN - 1-59486-854-9

Time Crunch

2009-03-07T21:13:00.000-05:00

Design a dinner deck of cards. Write down five to seven family-favorite dinners on index cards - the front has the recipe name and the back has the ingredients. Keep this deck of dinner ideas in your purse or car, and refer to it when grocery shopping so you don't forget key ingredients.

~ Dawn Jackson Blatner, The Flexitarian Diet p. 83

Eat Smart at Home and Away

2009-03-02T08:21:00.004-05:00

The following is taken from my 2008 Women's Monthly Planner for March 2008. It's from last year, but still good info. The planner is published by The Positive Line.

You're never too busy to eat healthfully. Enjoy nutritious meals built around whole grains, fruits, vegetables, and low-fat dairy. For protein, focus on beans, fish, and lean meat and poultry. When eating out, practice portion control by ordering the smallest size, splitting an entree with a friend, or taking part of it home. Avoid eating food products directly out of their packages; you'll eat more without realizing it.

American Red Cross Month

2009-03-01T08:00:00.001-05:00

March is American Red Cross Month. The American Red Cross is made up of 720 chapters and 36 blood services regions which fulfill the mission of the American Red Cross in your community. Through your local Red Cross you can learn more about services and opportunities in your community such as:

Donating blood
Taking classes
Volunteering
Hosting a blood drive
And much more...

For information on preparing for emergencies - go here. To find a blood drive in your area go here. Blood Eligibility Guidelines

Craving Control

2009-02-28T19:09:00.002-05:00

Three magic words: ask yourself, "Am I hungry?" before eating anything. It is a quick way to be more connected to what is causing you to reach mindlessly for food.

~ Dawn Jackson Blatner, The Flexitarian Diet, p. 82

Sensible Diet Tip

2009-02-22T16:59:00.000-05:00

Choose high-fiber, low-fat, and low-sugar foods: fruits, vegetables, and whole grains.

Health Tip - Fact Stack

2009-02-17T19:31:00.004-05:00

"Downsize your dinnerware. We rely on visual cues such as bowl, plate, and utensil size to help gauge portions. We eat 31 percent more food when using a large bowl instead of a smaller one and 14.5 percent more when using a large spoon rather than a smaller one."

~ Dawn Jackson Blatner, The Flexitarian Diet page 72

Eat This Not That! For Kids by David Zinczenko

2009-02-10T16:57:00.006-05:00

I found this great book for parents at my library by David Zinczenko with Matt Goulding. This book is full of common sense eating advice and many surprises. I was shocked to learn that some things I considered good for me are not the best choices. The authors list good and bad or okay and better choices for many restaurants that kids frequent. They also give lots of helpful advice for parental nutrition as well. There also tips on grocery shopping and surviving the school cafeteria. The last chapter lists activities the whole family can do to shed unwanted weight and develop a healthy lifestyle.

Find a copy of this book and help your kids on their way to becoming fit for life.

Health Tip - Fact Stack

2009-02-06T19:44:00.001-05:00

"Use the power of one. You don't need to become a completely different person overnight and make multiple changes all at once. List all of the healthy changes you want to make and then pick just one. One single change has the momentum for making other healthy changes."

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, RD, LDN p. 17

Special Olympics

2009-02-05T08:00:00.000-05:00

February 6-13 is the Special Olympics World Winter Games. Go here for more information, to donate or volunteer.

Stay Strong at Heart

2009-02-02T08:17:00.003-05:00

The following is taken from my 2008 Women's Monthly Planner for February 2008. It's from last year, but still good info. The planner is published by The Positive Line.

Lower your risk for heart disease by taking a few heart-smart measures. For starters, choose a diet low in saturated fat, trans fat, cholesterol, and sodium. Strengthen your heart with 30-60 minutes of moderate level activity, such as brisk walking, at least five days a week. Managing stress, losing weight if needed, and avoiding tobacco and secondhand smoke also play important roles in heart health.

Treadmill and Reading

2009-01-30T13:55:00.004-05:00

I went to the gym solo today, since Melissa was busy. I fell into my old habit of reading on the treadmill. I'm still not back to my normal pace. Today I walked about 3.25 miles and rode the bike about the same - at least it was better than nothing. When Melissa joins me I push myself harder because I need extra motivation to get on the elliptical machine which she loves. I don't like it because its harder work than the treadmill, but my doctor and a physical therapists have told me that I shouldn't run on a treadmill and that the elliptical would be best for me.

Workouts

2009-01-27T12:43:00.003-05:00

I've been going to the gym with my friend, Melissa each day. It's great to have a workout partner. I've been told by doctor's and physical therapist that I shouldn't run on the treadmill because of my back issues and that I should use the elliptical machine - problem is - I greatly dislike the elliptical machine. The great thing is Melissa LOVES the elliptical and she motivates me to use it instead of running on the treadmill AMA. We went to the gym six days last week - Yippee! We went yesterday and did 45 minutes on the elliptical and 20 on the treadmill. This morning I had to take the baby in for her eight week check up and my older daughter got her flu shot, so we spent most of the morning out. Then by the time we got home Melissa had to leave for her doctor's visits which means no gym time today.

We got our first snow today - the kids were so excited.

The Flexitarian Diet by Dawn Jackson Blatner

2009-01-20T07:35:00.006-05:00

I found this interesting book in the new
books section at my library the other day. I like the idea of eating less meat, but still having lean meat occasionally. As I skimmed through this book I saw that they list the recipes as vegetarian and tell you how much meat you can "flex" into your diet. I plan to try some of the recipes and adapt them as they suit my needs.

The Back of the Book Says:

READY, SET, FLEX!

If you'd like to have all the health benefits of a vegetarian diet - but can't imagine giving up meat...

If you'd like to lose weight, increase energy, and boost your immunity - but can't stand following a bunch of rules and restrictions...

The Flexitarian Diet is just for you!

I'm good at eating lots of whole grains and fiber rich foods, but I need to increase the vegetables in my diet. I'm proud to announce that I'm eating some broccoli, corn, snap peas and water chestnuts with my dinner tonight (January 19). I used to have a menu that I followed and it really helped me stick to healthier eating rather than rummaging through the refrigerator and eating whatever I laid my eyes on first. I'm going to try to plan my menu around lean protein, grains and vegetables with occasional treats.

One hint from the book says to brush your teeth immediately after finishing your meals eliminating the need for something sweet after eating. I definitely need to do that.

Edited January 20, 2009 to add author's website provided by blogger, Thirsty Ape - http://www.dawnjacksonblatner.com

On My Way Back...

2009-01-19T16:06:00.005-05:00

I got my phone call from the gym today that they were re-instating my membership effective February first, but I could start back today if I wanted to...if you know me you know I've been anxious to get back. I got into my gym clothes, nursed the baby and headed out the door. I decided to take it slow, since I haven't been to the gym since mid-June when I fell. I walked on the treadmill for 45 minutes on the Forestwalk program at a maximum speed of 4.0 mph and a maximum incline of 3.0. I walked for 2.75 miles today - it leaves lots of room for improvement. I can feel in my muscles that I did something - and to think I used to do between 4-6 miles 6 days a week without feeling much except for when I was pushing myself at the gym. I'm planning to do the Les Mills Body Flow class on Friday in addition to about 30 minutes of cardio. I'm going to switch things up as much as I can, so my body doesn't get used to my workout too quickly. Weight training will be done with my friend, Melissa on alternate days. My plan is to do cardio six days a week again, but having a newborn I may have to be more flexible. I'm not planning on leaving her in the childcare room at the gym until she is a year old - too many germs.

Now for the yucky stuff... measurements - having a baby did a number on my body this time. At seven weeks post-partum I still can't fit into any of my clothing. With my first child almost 9 years ago I was back into my pre-pregnancy clothes two weeks post-partum. With my son almost 3 years later it took a little longer, but I know it happened before my 6 week check-up - but I still had about 15 pounds to lose to get back to my normal weight. This time its a whole new ball game. I have weight and inches to lose... I'm just going to deal with inches because that is what really matters most...

I'm only listing my trouble spots - the places where I gained most of my weight in this pregnancy.

Waist - 35"
Hips - 43"
Thighs - 25"

I felt really good after coming home from the gym and I didn't even want the snacks that I made yesterday because I didn't want to counteract my exercise.

National Day of Service

2009-01-18T08:00:00.003-05:00

Have you ever noticed that you feel better emotionally when you are doing something to make someone else's life better? Every day you have the opportunity to serve others. You can join many others as we observe the National Day of Service on Martin Luther King's birthday. For more ideas on community service and volunteer opportunities go here or read this post.

Cleared for Take-Off...

2009-01-16T14:37:00.002-05:00

but since it's so cold outside I'm delaying my flight to the gym until at least Monday. Seriously now, my doctor gave me the go ahead to get back to exercising after giving birth to my newest blessing. I called my gym to re-instate my membership, but the manager was out. I'm hoping to be good to go by Monday. Wish me luck as I attempt to get back into my pre-pregnancy clothes...

National Skating Month

2009-01-13T07:55:00.002-05:00

January is National Skating Month. Skating would be an invigorating exercise to try this month. I've never been ice skating, but have enjoyed roller skating as a kid.

January is National Skating Month, as designated by U.S. Fgure Skating. Now in its eighth year, the program seeks to increase awareness and participation in figure skating for all ages and skill levels.

Make a Fresh Start

2009-01-01T08:00:00.001-05:00

Happy New Year!

The following is taken from my 2008 Women's Monthly Planner for January 2008. It's from last year, but still good info and I will change the date related info for this new year. The planner is published by The Positive Line.

Plan for a great 2009 in every way. Have your agenda include good nutrition, physical activity, ample sleep and relaxation, and recommended health tests and screenings. If you use tobacco, this is your year to quit for good. You may find that setting specific goals and rewarding yourself when you reach them keeps you motivated. Remember that even small lifestyle changes can make a big difference.

Wrap Up the Year with Wellness

2008-12-02T08:07:00.000-05:00

The following is taken from my 2008 Women's Monthly Planner for December 2008. It is published by The Positive Line.

Balance the pleasures of the season with your need to exercise, eat right, and rest. Celebrate with others and carve out quiet moments alone as well. Strive for moderation, especially with the tempting foods and alcohol at holiday parties. If you do overindulge, make up for it by adding extra steps to your day. Stay dedicated to a healthy lifestyle and you'll ring in '09 with new found energy and joy!

Saw My OB Today

2008-11-25T17:29:00.004-05:00

This morning I had another appointment with my OB. He said that I may deliver on my due date (December 6th) or have the baby before my next appointment - that narrows it down. My daughter was six days early and my son was eight days early, but neither pregnancy was dated by sonogram as this one was at my first appointment.

The doctor said everything is going beautifully and to call when my contractions are 7-8 minutes apart. So now with 11 days until my due date we just wait...

I'm so excited and can't wait to meet the newest member of our family.

Today's OB Appointment

2008-11-17T15:41:00.005-05:00

Today's appointment went well. When the doctor came into the room he said he needed to high five me because I'm officially full-term now and that if I go into labor now they won't stop it. He said he trusts my intuition because I'm experienced mother and told me to call anytime I thought I might be in labor or if the baby wasn't kicking as much as usual. The doctor talked about his faith in God and quoted Scripture - that's always comforting. I also saw my lady doctor as I was scheduling next weeks appointment and she told me to be ready for labor because it will probably happen fast when it does. I'm hoping so because as before epidurals aren't an option for me because of scoliosis and the rod fused along 14 vertebra in my spine. I still have almost three weeks until my due date, so I'm not planning on anything anytime too soon.

Pregnancy Update

2008-11-10T15:36:00.003-05:00

I had my appointment this morning and the doctor said everything is going perfectly. She told me I'm one of the easiest pregnant ladies she has to deal with because I don't come in complaining. I had to take the kids with my this morning to my appointment because Rick had to work midnights last night. The doctor told me that my kids are so well behaved that it truly isn't a problem bringing them to appointments. I really like her a lot.