Baby steps

It seems to me that when I speak with people who are wanting to loose pounds or wanting to eat better for their health and their families health that there is a lot of rush and confusion. A rush to loose all the pounds fast and confusion on what the hell is "good food and "bad" food. I believe that so much of this mind set is from media and the fitness industry. Leading people to believe that there are magic pills, supplements and 12 week programs. If you believe that loosing weight and becoming healthy is going to happen over night, you are setting yourself up for a huge upset.

Yes you can loose a lot of weight quickly if you go balls out Biggest Looser style or if you shoot hormones (HGC) into your leg and only eat 500 calories but when all is said and done where does it leave you? Did you change your mind set? did you create new habits? are you going to go back to your old routines of eating and not exercising once you loose the weight? Are you going to give in to the marketing of the crap on grocery store shelves?

Baby step's will get you far better results in the long run. The weight might come off slower than you like but it will end up staying off for good. You will start noticing slowly in different ways that you feel healthier...maybe your headaches subside, you have a little more energy, you stop suffering from upset stomach etc... These changes you will notice in your kids as well.

For yourself you wont feel so deprived in the beginning. Taking everything away all at once is a real fast way to set yourself up to fail. As far as your kids go they might even welcome some new items in the fridge or may not even notice that there yogurt is now not filled with sugar and other unnecessary additives.

Someone asked me how I felt about the HGC diet, she was inquiring to know because she knew someone who was on his second go round with it...His second go round? So if it worked so well the first time why does he have to do it again? In my opinion its pretty clear, it's a quick fix. Sure it's great for a jump start but at the expense of not giving yourself the time to establish some good habits and change the way you think about your over all health and wellness. It all has to start in your head.

I had always bought white bread and when I started to change the way me and my family ate I switched to whole wheat. My kids refused for 2 months to eat it! That's a long time without sandwich's and toast. I didn't give in knowing that they weren't going to starve. Eventually they started to eat it...and liked it so much so that we even moved up to breads like Dave's Killer Bread www.daveskillerbread.com/ which has a ton of grains and seeds. So let the kids suffer temporarily, I promise the crap in the pantry will kill them a lot faster than suffering without it.

So go ahead start a new day with Baby steps...

1. Start with one thing that you know is not good for you and omit it from your diet. (your daily diet coke or morning doughnut)

2. Add to your diet lean proteins, vegetables, fruits, nuts and seeds.

3. Read labels, pay attention to what is really in your food. The less ingredients the better

4. Start doing most of your shopping around the perimeters of the grocery store (the aisle are where more of the processed foods are)

5.Eat real food more often (food that goes bad, food that doesn't have a list of ingredients)

6. Do some form a physical activity for 30 minutes a day.


You don't have to strive for all of these on the first day take Baby steps
Allow for some pleasures still, ya know the "crap" I speak of...like Oreo's and wine : or whatever your heart fancies.

80/20 (spot on clean eating 80% and the other 20% for not so clean) or a cheat day which ever works best for you.

Todays Lunch

Chicken Salad

You could serve this on mixed greens for a light lunch or on your favorite bread for a tasty sandwich

2 cans of chicken (I prefer Costco brand)
1 cup celery
1 cup of grapes
1/2 cup Greek yogurt (I like Voskos but the only place I have found it here is Good Earth, I also like Chobani which is a little easier to find)
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 tablespoons of Agave
1 tablespoon fresh chopped basil
1/4 cup of slivered almonds
salt and pepper to taste

This is a pretty basic recipe, don't be a afraid to mix it up by adding or taking away. Some other good add In's would be...curry, cashews, cucumbers, green onions.

No Excuses

"Those who think they have no time for exercise will sooner or later have to find time for illness." Edward Stanley

For some of us it’s that time of year for kids to go back to school. I myself have a love hate relationship with this time of year. I dread the routine part of a school schedule, not being able to keep kids out late or to follow my calling as a gypsy and be able to pack us up and go somewhere when I want to. On the other hand I love the routine, a specific schedule for dinner, homework and activities. Pretty sure that has something to do with me being a Gemini … always split between two personalities :)

Most of us these days have a lot of personal commitments and heavy workloads. We are tired and have one engagement after another. This makes it sometimes difficult to make working out a priority. When you look at all the things you have to do in a day, generally working out is one of the things you cut first.

So my questions to you are...How often do you find yourself canceling your business meetings, your lunch dates with family or friends? Most likely you put these things at the top of your list. If so why? Why should you and your health not take as much priority as your work or those that are important to you in your life?

You should be making time for you! Even for those of you who think you don’t enjoy working out, I promise you there is something out there for everyone to keep you fit. Use your imaginations and or idea's from the Web to create workouts that work for you.

There are so many options for a workout, whether it’s 10 minutes or 2 hours, whether you are doing it at home, in a gym, a box, on the road. Here is just a few ideas’ that barely even scratch the surface of the possibilities…

http://www.bodyrock.tv/, http://www.crossfit.com/, P90X, Running, Swimming, Insanity Hiking, Biking


It is important to prioritize your fitness time. You should be treating your workouts like any other appointment on the calendar.

Commit to yourself, your health and your goals.

Quit taking the easy way out when it comes to your health.

Get strong and healthy so that you can accomplish all that you want to accomplish and enjoy all the things that you want to enjoy and that are worth fighting for.



I love this that I came across on the Internet…

There are 168 hours in a week. If you sleep 8 hours at night and worked up to 10 hours per day Monday-Friday that would leave you with 62 hours in the week.
Let’s assume you need 14 hours total to deal with taking your kids to baseball practice, etc.
This leaves you with 48 hours. How can we blow these?
Let’s be really generous and give you another 14 hours to sit on your butt, gorge yourself and watch TV. Now you only have 34 hours in the week to get your workouts in.
I’m going to be even nicer and give you ANOTHER 31 hours to do whatever you want to do….. YES 31 free hours to do ANYTHING!!
And guess what? You still have 3 hours reserved to get healthier, stronger, be happier and live a better life.

So please, never use the excuse of “not enough time” to workout.

Grilled Mahi-Mahi

This is super delicious recipe from Cooking Light Magazine. It’s quick and healthy. If you don’t prefer Mahi-mahi it would be great with chicken or shrimp. I like cooking the fish on the grill just make sure you put some foil down to prevent you from loosing the fish. I added some cayenne pepper to the salsa for more heat.


Grilled Mahi-mahi with Mango Salsa


Yield: 4 servings (serving size: 1 fillet and 1/2 cup salsa)
Ingredients

1/4 cup light coconut milk, divided
6 tablespoons fresh lime juice (about 4 limes), divided
4 (6-ounce) mahi-mahi or other firm white fish fillets
1 1/2 cups diced peeled ripe mango (about 1/2 pound)
3/4 cup diced English cucumber (about 1/2 medium)
1/3 cup finely diced red bell pepper
2 tablespoons minced red onion
1 tablespoon chopped fresh cilantro
1 teaspoon minced peeled fresh ginger
1 Serrano Chile, minced
3/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
Lime slices (optional)
Cilantro sprigs (optional)

Preparation
1. Combine 3 tablespoons milk and 3 tablespoons juice in a shallow dish; add fish, turning to coat. Cover and marinate at room temperature for 15 minutes.
2. Combine remaining 1 tablespoon milk, remaining 3 tablespoons juice, mango, and next 6 ingredients (through Chile) in a bowl. Add 1/4 teaspoon salt; toss well.
3. Remove fish from dish; discard marinade. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Cook fish 4 minutes on each side or until desired degree of doneness. Serve with mango salsa. Garnish with lime slices and cilantro sprigs, if desired.

Side Dish Ideas:
Brown Rice cooked in the remainder of the coconut milk with a little water, then add chopped cilantro a little EVOO and a squeeze of fresh lime
A side of veggies, sweet onion, thinly sliced red pepper, snap peas, and julienned carrot. carrot. Simply sautéed in a tablespoon of olive oil over medium-high heat

Nutritional Information
Amount per serving
Calories: 198
Fat: 1.7g
Saturated fat: 0.6g
Monounsaturated fat: 0.3g
Polyunsaturated fat: 0.3g
Protein: 32.2g
Carbohydrate: 12g
Fiber: 1.6g
Cholesterol: 124mg
Iron: 2.2mg
Sodium: 507mg
Calcium: 39mg

I'm an Open Book

I have grown up in a family of not the best of communicators. We often avoid conflict, don’t express how we truly feel and if we do we use sarcasm to express it.

I have had to learn along the way that sarcasm is probably no the best way to truly express yourself. Two experiences that I remember realizing this form of communication doesn’t work so well was with two people whom I love. One being my best friend in high school who would say I always was making jokes or being sarcastic in the middle of us being in a serious argument (or what we thought was serious at 15 :)) The second would be my husband. We were first dating sitting at a dinner table some of his friends and I was making sarcastic remarks on his behalf. Seeing there faces after about the 100th comment I realized they clearly weren’t finding me funny. And the discussion that followed on our ride home was of much hurt on my husband’s part.


Lately I have found myself being pretty sensitive to my family and friends jokes and sarcasm that are on me behalf. I am not the norm amongst my friends and family and I have had quite the eventful life which is ok by me I have always lived by the beat of my own drum. I am a pretty open book, I often spill the beans about my whole life to people I barely know…Not sure why I feel so inclined in an introduction to say “Hi, my name is Brenda I have DD’s and I have been married and divorced 95 times  I often make jokes at my own expense. This is just me, it is the parts of me that I think people relate to because I am real and just flat out me, no fluff, and no bull shit just me. I like this part of me and I am pretty sure I will be this way for the rest of my life.

This is what I don’t like about this part of me…Being an open book it opens me up for a lot of openness that I really don’t care for…open for everybody’s judgments, opinions, sarcastic remarks and jokes. Now I realize that me being a open book and often making fun of myself has put me in this position. I am often good at dishing it out as well as taking it. I believe me being this way gives the impression that if I make fun of myself so can you…well I am here to tell you it doesn’t! I can handle a joke or sarcastic remark or two on my behalf, I mean lets face it I have made some pretty “joke able” choices in my life that are all quite laughable. (Who hasn’t?) But at the end of the day it’s MY JOKE ABLE STUFF. My way of coping and moving forward with a positive attitude is by being able to laugh at some of the choices I have made.


90% of sarcasm is true

Sarcasm is like tiny daggers that can add a bit of sting or, more properly, allow us to sting others while granting us plausible deniability.

I think most of us would agree that sarcasm is typically not the healthiest or safest way for us to express ourselves and disagreement; sarcasm gives people license to say incredibly hurtful things that they would never say without the protection offered by a sarcastic tone.

“Really, you’re not joking.” Sarcasm typically gets laughs; but it also provides an easy, acceptable route for passive-aggressive attacks.

Someone wise told me that there’s a little truth behind every joke, and I’m realizing how true that statement is. Humor works because there’s truth behind it, but too often we use humor to protect us from what we are actually communicating.

I think sarcasm is typically more dangerous than helpful.

So my lesson in this is...

Karma is a bitch :) I may be getting a taste of what I have dished out for so many years.

I can’t change those around me I am sure there are many more tiny daggers that I will endure; I can only change my reaction to it.

For me to be more consciously aware when I am the one shooting tiny daggers, and to continue to strive to be better.

Oatmeal Cookie Peach Cobbler

This is a great summer recipe it is also a recipe for me to use in a point of saying I don't always eat "clean" I do cheat. I love all foods and try to practice a rule of 80/20...meaning I am spot on with my eating 80% of the time and the other 20% I use on those times that maybe I cant control what I eat, maybe do to travel or if I am out to eat or at a friends or family members for dinner, or if it's just flat out one of those days that I really just want to cook and eat a yummy oatmeal cookie peach cobbler :) This plan works for me, however I have to be very aware of what I am eating through out the day otherwise I can find myself cheating more often than not. I began this by writing down what I eat and now have gotten to the point where I don't need to do that so much. If I feel like I am getting to off track and "cheating" too much I will go back to writing down what I eat...more on my opinions of topics like "Clean Eating" and "Cheating" to come, but for now throw out all those words make this recipe and ENJOY!



Ingredients

Topping:

1/2 cup granulated sugar
1/2 cup packed brown sugar
1/2 cup butter, softened
2 teaspoons vanilla extract
1 large egg
4 1/2 ounces all-purpose flour (about 1 cup)
1 cup old-fashioned rolled oats
1/2 teaspoon baking powder
1/2 teaspoon salt

Filling:

11 cups sliced peeled peaches (about 5 pounds)
1/3 cup granulated sugar
2 tablespoons all-purpose flour
2 tablespoons fresh lemon juice


Preparation:

1. Preheat oven to 350°.
2. To prepare topping, place first 3 ingredients in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Weigh or lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Combine 1 cup flour, oats, baking powder, and salt; stir with a whisk. Add flour mixture to sugar mixture; beat at low speed until blended. Cover and chill 30 minutes.
3. To prepare filling, combine sliced peeled peaches, 1/3 cup granulated sugar, 2 tablespoons flour, and fresh lemon juice in a bowl; toss to coat. Spoon mixture into a 13 x 9–inch baking dish coated with cooking spray. Dollop 12 mounds of chilled dough over peach mixture at even intervals. Bake at 350° for 40 minutes or until lightly browned and bubbly.

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Whom ever invented the "kid's menu" is an idiot!

It's not a new topic these days, kids are becoming more and more unhealthy and suffer from obesity. These are my thoughts on just two contributing factors of this epidemic, kids menu's and snacks. I will start with "kids menus" this one makes me crazy! Why did someone start the "kids menu?" Does it make any sense at all that we give kids a menu with choices like mac & cheese, chicken nuggets, hot dogs, french fries, pizza etc. Your probably saying to yourself, "well that's what they eat, they wont eat the things off of the "adult menu" They don't like salads, grilled chicken, fruits, wraps etc...(noting that most restaurants have pretty unhealthy choices for us adults as well) Did anyone ever stop to think that maybe our kids will only eat these things because that is what we have taught them to like? Could it be our lack in developing their palates at an early age? Heaven for bid if we gave them healthy choices from the get go. They might even come to realize that a lot of those choice's on the menu & in there snacks taste like crap. All of there pre made snacks from the grocery store usually contain so much sugar that anything else to them is just not sweet enough.

I am not a perfect parent both of my children have enjoyed things off of the "kids menu" and have indulged in a store bought granola bar or two. We are always striving to make better choices. I know that this can be hard with stubborn kids or when your kids see other kids eating those beloved "fruit" snacks. Here are a few ideas that might help for them to one day choose better for themselves and be a good example to there friends...How about introducing new fruits and vegetables to your kids, make it a game out of trying to find different things in the store and different ways of eating them. Have your kids try them more than once, it can take up to fifteen times for them to develop a taste for things. Make lists on the fridge of foods that are healthy that you know they like and ones that they want to try (remember more than once)maybe one's that they have tried in the past and reintroduced to them. You will find yourself with at least 100 foods to choose from. And lastly shop the perimeter's of the grocery store as much as possible, try to avoid the processed junk in the middle.


This was an article I recieved from food network that will give you some idea of what those snacks are made of and some better choices...

6 “Healthy” Kids Snacks That Aren’t

by Toby Amidor in Back to School, Healthy Tips Comments (38)
Find out which snacks to skip.

Feeding your kids can get confusing. Between pushy food marketing and bewildering labels, it’s no wonder that most folks are misled as to which kids snacks are really healthy. Here’s the real deal on what you’ve been buying.


#1: Yogurt
Cows don’t make purple, hot pink or even blue-colored yogurt — that’s what I tell my kids every time we hit the dairy aisle. Those neon yogurts are loaded with sugar (including the infamous high fructose corn syrup) and lots of additives and preservatives that don’t do any favors to little bodies. Give kids a punch of calcium and protein from healthier dairy products. If your kids are pining for yogurt, here are some healthier options:

Stonyfield Yo Baby, Yo Kids and Fat-Free Organic (the French Vanilla is my 5-year-old’s fave)
Low-Fat Brown Cow Yogurt
Chobani Champions Greek Yogurt
#2: Granola Bars
Although a basic granola bar includes a combo of nuts, oats, seeds and sometimes dried fruit (all healthy stuff), many packaged varieties add in pieces of chocolate or candy or loads of sugar and fat. Check out our favorite snack bar brands or make your own granola mix.

#3: Meat & Cracker Combos
While they’re convenient kid-favorites, most packaged lunch combos come with a side dish of excess salt and fat. With a laundry list of ingredients and preservatives, you’re better off packing your own. On your next trip to the market, pick up a package of whole-wheat or rye crackers, Swiss or cheddar cheese and low-sodium turkey or ham (or leftover turkey or chicken) and pack in compartment-type Tupperware. You’ll save money and control the ingredients.

#4: Veggie Chips
Once fried and processed, even veggies aren’t that healthy. Heat and various processing techniques destroy many of the vitamins, which are not typically replaced once they’re made into chips. Pack a serving (about 15 chips) for a once-in-a-while snack, but don’t substitute them for actual vegetables.

#5: Fruit Snacks
Fruit snacks might have the word “fruit” in the title, but don’t be fooled. Most of these chewy snacks contain corn syrup and “natural” and artificial flavors. If you carefully examine the list of ingredients, you’ll also find vitamin C added back as it’s destroyed during the processing of the snack. Nothing can replace a juicy, fresh fruit, but if you want to serve it up as an occasional treat make sure to brush those little teeth right away.

#6: Juice Drinks
Lemonade, iced tea and other such juice drinks are loaded with calories, sugar and not much else. Look for 100 percent fruit juice and limit kids to a maximum of 4 fluid ounces per day. Don’t be fooled with the claim that it’s excellent source of vitamin C — you can get just as much (if not more) from good old fresh fruits like kiwi, citrus fruit and strawberries and even a few veggies like bell peppers, tomatoes and potatoes.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition.