A tasty and easy dessert recipe to get you out of the rut!
Serves 8, 2x4” piece per serving
1 cup water
¼ cup sugar
2 tsp instant coffee granules
1 tsp vanilla extract
6 oz ladyfingers, separated and torn into ½” pieces**
8 oz fat free or low-fat frozen whipped topping, thawed
2 tsp unsweetened cocoa powder
16 oz frozen unsweetened pitted dark cherries, thawed, undrained (if you prefer strawberries or raspberries, go for it-it’s all good)
2 TBS sugar
1 TBS cornstarch
¼ tsp almond extract
¼ cup slivered almonds
**I could not find ladyfingers when I made this and used angel food cake. It will alter the nutrient value a little
In a small bowl, stir together water, ¼ cup sugar, coffee granules and vanilla until sugar is dissolved.
To assemble, place ½ of ladyfinger pieces in an 8” square baking pan. Stir coffee mixture and spoon half over ladyfingers. Spoon ½ whipped topping over ladyfingers, spreading evenly. Using a fine sieve (or a strainer) sprinkly ½ of cocoa powder over all. Repeat. Cover with plastic wrap and refrigerate 8-24 hours.
Meanwhile, halve cherries, if desired. In a large skillet, stir together cherries and their liquid, 2 TBS sugar and gradually add cornstarch, stirring constantly to avoid lumps. Cook until cornstarch is completely dissolved. Bring to a boil over medium high heat. Boil for 1 minute, stirring constantly. Remove from heat.
Put skillet on a cooling rack. Stir in almond extract. Let mixture cool completely, about 15 minutes. Refrigerate in an airtight container until ready to serve.
To serve, spoon cherry mixture over individual servings. Sprinkle with sliced almonds.
Nutritional information: Angel food cake instead of ladyfingers
Per serving
54 calories
.2 g fat
12.1g carbohydrates
1.2 g protein
Ladyfingers
30.1 calories
.8 g fat
4.9 g carbohydrates
.9 g protein
Nutrition per serving based on using ladyfingers
246 calories
2.5 g fat
51 g carbohydrates
4 mg cholesterol
3 g protein
69 mg sodium
This is an American Heart Association recipe.
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, April 19, 2010
A New York Times Article
December 14, 2009, 12:27 pm
The Best Walking Partner: Man vs. Dog
By TARA PARKER-POPE
Suzanne DeChillo/The New York Times
A dog will never try to talk you out of going for a walk.
Is it better to walk a human or to walk a dog?
New research from the University of Missouri has found that people who walk dogs are more consistent about regular exercise and show more improvement in fitness than people who walk with a human companion. In a 12-week study of 54 older adults at an assisted living home, 35 people were assigned to a walking program for five days a week, while the remaining 19 served as a control group. Among the walkers, 23 selected a friend or spouse to serve as a regular walking partner along a trail laid out near the home. Another 12 participants took a bus daily to a local animal shelter where they were assigned a dog to walk.
To the surprise of the researchers, the dog walkers showed a big improvement in fitness, while the human walkers began making excuses to skip the workout. Walking speed among the dog walkers increased by 28 percent, compared with just a 4 percent increase among the human walkers.
“What happened was nothing short of remarkable,” said Rebecca A. Johnson, a nursing professor and director of the Research Center for Human Animal Interaction at the University of Missouri’s College of Veterinary Medicine. “The improvement in walking speed means their confidence in their walking ability had increased and their balance had increased. To have a 28 percent improvement in walking speed is mind boggling.”
Ms. Johnson said that because some people are afraid of dogs, the participants were given the choice of walking with a human or a dog as the companion. Ms. Johnson said the dog walkers were far more consistent in sticking with the program than those who were walking with humans.
“In the human walking group, they were regularly discouraging each other from walking,” she said. “Missouri is a hot state. We would hear them saying: ‘It’s hot today. I don’t want to walk, do you?’ ”
The response from participants in the dog-walking group — and their dog companions — was very different.
“When the people came to the animal shelter, they bounced off the bus and said, ‘Where’s my dog?”’ Ms. Johnson said. “And the dogs never gave any discouragement from walking.”
Ms. Johnson said she suspects differences will show up in other areas, like depression and anxiety, although that data are still under review and the final study has not yet been published.
But there were also other subtle indicators of improvement among the dog-walking group. Many people in the dog-walking group stopped using canes and walkers. “They would say, ‘Now I’m physically fit enough to take my dog for a walk,”’ Ms. Johnson said.
The Best Walking Partner: Man vs. Dog
By TARA PARKER-POPE
Suzanne DeChillo/The New York Times
A dog will never try to talk you out of going for a walk.
Is it better to walk a human or to walk a dog?
New research from the University of Missouri has found that people who walk dogs are more consistent about regular exercise and show more improvement in fitness than people who walk with a human companion. In a 12-week study of 54 older adults at an assisted living home, 35 people were assigned to a walking program for five days a week, while the remaining 19 served as a control group. Among the walkers, 23 selected a friend or spouse to serve as a regular walking partner along a trail laid out near the home. Another 12 participants took a bus daily to a local animal shelter where they were assigned a dog to walk.
To the surprise of the researchers, the dog walkers showed a big improvement in fitness, while the human walkers began making excuses to skip the workout. Walking speed among the dog walkers increased by 28 percent, compared with just a 4 percent increase among the human walkers.
“What happened was nothing short of remarkable,” said Rebecca A. Johnson, a nursing professor and director of the Research Center for Human Animal Interaction at the University of Missouri’s College of Veterinary Medicine. “The improvement in walking speed means their confidence in their walking ability had increased and their balance had increased. To have a 28 percent improvement in walking speed is mind boggling.”
Ms. Johnson said that because some people are afraid of dogs, the participants were given the choice of walking with a human or a dog as the companion. Ms. Johnson said the dog walkers were far more consistent in sticking with the program than those who were walking with humans.
“In the human walking group, they were regularly discouraging each other from walking,” she said. “Missouri is a hot state. We would hear them saying: ‘It’s hot today. I don’t want to walk, do you?’ ”
The response from participants in the dog-walking group — and their dog companions — was very different.
“When the people came to the animal shelter, they bounced off the bus and said, ‘Where’s my dog?”’ Ms. Johnson said. “And the dogs never gave any discouragement from walking.”
Ms. Johnson said she suspects differences will show up in other areas, like depression and anxiety, although that data are still under review and the final study has not yet been published.
But there were also other subtle indicators of improvement among the dog-walking group. Many people in the dog-walking group stopped using canes and walkers. “They would say, ‘Now I’m physically fit enough to take my dog for a walk,”’ Ms. Johnson said.
Climb Out of Your Rut
Are you feeling like you are in a rut? Do you get up every day at the same time, have the same thing for breakfast, drive the same route to and from work/school etc? I know I wish I had a different route to drive home tonight. Someone once told me that they read somewhere it is good to vary your route to and from work. Makes sense. Living in Montana, we don’t always have too many options on routes home, how about changing your walking route. I like to walk through the neighborhood at work instead of the walking path around the Capitol complex. Just need to pay attention to those nasty tree roots that push up the cement slabs of sidewalk that have sent me flying and landing on my knees. Just a bit of non-essential information-I didn’t know that skinned knees were not de rigueur until I stopped roller skating on the streets of Brooklyn, New York.
I have found that positive self talk can help staying positive. Prioritizing what is important and once again, I sound like a broken record from previous blogs, take inventory of what we each have to be grateful for in our life.
· I have food in my belly
· I have a comfortable home
· I have everything I need (remember, there is a huge difference between need and want)
· I have wonderful friends
· I have a good job
And so on….
If you think you are in a rut, you probably are and recognizing any problem is always a good first step toward making changes. Next, you have to take action or the mere recognition of the problem won’t get it changed. Sometimes we are in a rut but it is a “comfortable rut”, this is an oxymoron. We can’t seem to find our way clear to take the necessary steps to gain momentum to make changes. Make small, realistic goals. Choose things easy to change that demonstrate positive results. Try adding one small item every day, if daily is too much, try weekly. Choose something you enjoy, you will be more likely to do it.
Need some ideas?
· Do you come home and turn on the TV for the evening? How about cutting down TV time and taking a walk with the dog? Get the family to go with you or a friend. It’s staying light out later now, take advantage. Start with 15 minutes, you might be having such a good time it goes to 30 minutes.
· Vary your workout. I got burned out using the circuit machines I was trained to use at the rec center. I first watched people using the other machines so I wouldn’t look like a total dork. I started to increase the number of machines I could use and varied my workout. It kept me motivated to go to the center and not blow off my exercise.
· Pick up a book, try a new author.
· Take a class at the adult education facility near you, or the local Y or community center or crafts shop. Sign up for a softball team. Take a yoga class.
· Try a new food each week. I rely on a friend who loves to take the time at the market to find new items; I stick to my list to get out of the store as quickly as possible.
· I liked this suggestion, play tourist in your town. I grew up in NY and had the best time when my husband had to travel there for work and I got to play tourist in my hometown. It was so much fun and I really explored places I hadn’t been to in so many years. I have met native Helenans who have never been to Miles City. What do Miles City natives call themselves? Anyone?
· If you have kids or grandkids, they’d probably enjoy seeing some of the places you played in the days of the dinosaurs (all kids think that, it’s nothing personal).
· Volunteer. Are you an expert in something? The local senior center or school will welcome you.
Maintain a healthy diet, exercise regularly, and get sleep. Those 3 things do affect your physical and mental well being.
“What do you want to let go of or leave behind in the old year that no longer works for you, and what do you want to keep that is still working for you?"
From a TV interview with Kathy Kinney and Cindy Ratzlaff authors of “Queen of Your Own Life”
I caught the interview on TV and this thought they shared from the book stuck with me and I felt it very timely with this blog. What a great suggestion for making life changes.
Get on your ladder and start climbing up and out of that rut. Take the first steps; the momentum of how good you feel will keep you moving in a positive direction.
“Be not afraid of going slowly; be afraid only of standing still.” Chinese Proverb
This blog will run for 2 weeks, I will be in Houston for training week of April 26. Watch for a new blog on May 3.
I have found that positive self talk can help staying positive. Prioritizing what is important and once again, I sound like a broken record from previous blogs, take inventory of what we each have to be grateful for in our life.
· I have food in my belly
· I have a comfortable home
· I have everything I need (remember, there is a huge difference between need and want)
· I have wonderful friends
· I have a good job
And so on….
If you think you are in a rut, you probably are and recognizing any problem is always a good first step toward making changes. Next, you have to take action or the mere recognition of the problem won’t get it changed. Sometimes we are in a rut but it is a “comfortable rut”, this is an oxymoron. We can’t seem to find our way clear to take the necessary steps to gain momentum to make changes. Make small, realistic goals. Choose things easy to change that demonstrate positive results. Try adding one small item every day, if daily is too much, try weekly. Choose something you enjoy, you will be more likely to do it.
Need some ideas?
· Do you come home and turn on the TV for the evening? How about cutting down TV time and taking a walk with the dog? Get the family to go with you or a friend. It’s staying light out later now, take advantage. Start with 15 minutes, you might be having such a good time it goes to 30 minutes.
· Vary your workout. I got burned out using the circuit machines I was trained to use at the rec center. I first watched people using the other machines so I wouldn’t look like a total dork. I started to increase the number of machines I could use and varied my workout. It kept me motivated to go to the center and not blow off my exercise.
· Pick up a book, try a new author.
· Take a class at the adult education facility near you, or the local Y or community center or crafts shop. Sign up for a softball team. Take a yoga class.
· Try a new food each week. I rely on a friend who loves to take the time at the market to find new items; I stick to my list to get out of the store as quickly as possible.
· I liked this suggestion, play tourist in your town. I grew up in NY and had the best time when my husband had to travel there for work and I got to play tourist in my hometown. It was so much fun and I really explored places I hadn’t been to in so many years. I have met native Helenans who have never been to Miles City. What do Miles City natives call themselves? Anyone?
· If you have kids or grandkids, they’d probably enjoy seeing some of the places you played in the days of the dinosaurs (all kids think that, it’s nothing personal).
· Volunteer. Are you an expert in something? The local senior center or school will welcome you.
Maintain a healthy diet, exercise regularly, and get sleep. Those 3 things do affect your physical and mental well being.
“What do you want to let go of or leave behind in the old year that no longer works for you, and what do you want to keep that is still working for you?"
From a TV interview with Kathy Kinney and Cindy Ratzlaff authors of “Queen of Your Own Life”
I caught the interview on TV and this thought they shared from the book stuck with me and I felt it very timely with this blog. What a great suggestion for making life changes.
Get on your ladder and start climbing up and out of that rut. Take the first steps; the momentum of how good you feel will keep you moving in a positive direction.
“Be not afraid of going slowly; be afraid only of standing still.” Chinese Proverb
This blog will run for 2 weeks, I will be in Houston for training week of April 26. Watch for a new blog on May 3.
Thursday, April 15, 2010
Eating Out Without Pigging Out
A great article put out by Tufts University Health Newsletter. To read the article, simply click on "download PDF", you do not need to log in. It is a free e-letter with valuable information, so feel free to sign up for useful and healthful information.
http://tuftshealthletter.com/ShowArticle.aspx?rowId=465
http://tuftshealthletter.com/ShowArticle.aspx?rowId=465
Monday, April 12, 2010
Give Your Body a Tune-up
I used to work in health benefits. Part of my job was explaining the health benefit plan to new employees and educating all employees during the “annual change” period, when employees had the opportunity to change their health benefits for the new calendar year.
Health care is a hot issue these days. If you are fortunate enough to have health insurance coverage, have you taken the time to understand how it works? Do you know what is covered and what isn’t? Do you know your financial obligations in the event of a major health crisis? Do you have a primary care provider who has a chart on you? A big gold star to you if you answered yes. The average person spends about 1 hour deciding on their health plan choices, maybe less. See the table at the end of this blog for more information on hours spent researching purchases. Frankly, that we spend more time researching a new computer purchase than health insurance is mind boggling, but that is just my opinion. You decide what is important to you.
Just another one of my editorial comments, I encourage you to take some time to learn about your health coverage. It is so important.
Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.
Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced.
"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle
· Manage your stress
· Get your Vitamin D (talk to your health care provider for more information)
· Get up off the couch and move
· Eat your fruits and veggies
· Drink water
· Laugh
· Take the dog for a walk
· If you smoke, get help to quit
· Schedule time to have some fun, with your family, friends or by yourself. Daily life keeps us so busy we forget what it’s like to have fun sometimes. Give yourself a treat and dedicate a day to enjoy life. It will refresh you and give you a new perspective.
· Get a good night’s sleep.
· Do something good for someone; you’d be amazed at how good you feel.
”Give what you have. To someone, it may be better than you dare to think” Alice Meynell
· Write in your journal, reread your journal periodically.
· Feeling frustrated? Have pent up energy? Have a bad day? Get out and burn off some energy, take a bike ride, dance with wild abandon, take a brisk walk. You get the idea.
· Take time to eat and appreciate your food, I mean really think about the flavors, the textures, the colors.
· Take a personal account of all you have to be grateful for in your life. It has helped me through some difficult times. No matter how bad things are, you can still find good in your life.
If you are reading this, you are probably participating in the Lifestyle Balance program, working towards increasing time spent engaging in physical activity, healthy eating and lifestyle changes. Congratulations. While you are busy taking CARE OF YOU, think about how good you feel. Yes, it is work, aren’t you worth it? Generally, anything worthwhile, takes effort.
Next time you take your car through the car wash, take yourself for a nice walk (if you washed your car it probably isn’t raining or snowing, hmmm?)
Invest in yourself, your body and spirit, the same way you take care of your car. The rewards are many.
“Here are the facts, based on information gathered by http://www.reuters.com/ and covered in The Next Evolution of Marketing by Bob Gilbreath.
Average Amount of Time Spent Researching (in hours)
A new home 39 hours
Major home improvements 10 hours
Car 8 hours
Vacation 5 hours
Mortgage 5 hours
Computer 4 hours
Television 2 hours
http://whymomsrule.com/2010/01/18/marketing-to-moms-time-spent-researching-purchases/
Health care is a hot issue these days. If you are fortunate enough to have health insurance coverage, have you taken the time to understand how it works? Do you know what is covered and what isn’t? Do you know your financial obligations in the event of a major health crisis? Do you have a primary care provider who has a chart on you? A big gold star to you if you answered yes. The average person spends about 1 hour deciding on their health plan choices, maybe less. See the table at the end of this blog for more information on hours spent researching purchases. Frankly, that we spend more time researching a new computer purchase than health insurance is mind boggling, but that is just my opinion. You decide what is important to you.
Just another one of my editorial comments, I encourage you to take some time to learn about your health coverage. It is so important.
Do you take your car/truck in for regular oil changes and tire rotation? Have the brakes checked periodically? Wash your vehicle, vacuum it, and keep it clean? It is likely your home away from home, we spend lots of time driving across this vast state, to and from work or chauffeuring kids to activities.
Stay with me here, I am getting to the point. What I am driving at (no pun intended) is this: most of us take better care of our vehicle than we do our bodies. Guess what, car parts can be replaced. Body parts, well, some parts are replaceable, but at a very high cost, physically and financially. But let’s face it, by the time you have a body part that needs replacing, it has been pretty well battered. Think about this, are you driving around on bald tires? Is your oil light on? Exactly. You are taking care of your vehicle. Why aren’t you taking as good care of yourself? A car can be replaced.
"If I knew I would live so long, I would have taken better care of myself." Mickey Mantle
· Manage your stress
· Get your Vitamin D (talk to your health care provider for more information)
· Get up off the couch and move
· Eat your fruits and veggies
· Drink water
· Laugh
· Take the dog for a walk
· If you smoke, get help to quit
· Schedule time to have some fun, with your family, friends or by yourself. Daily life keeps us so busy we forget what it’s like to have fun sometimes. Give yourself a treat and dedicate a day to enjoy life. It will refresh you and give you a new perspective.
· Get a good night’s sleep.
· Do something good for someone; you’d be amazed at how good you feel.
”Give what you have. To someone, it may be better than you dare to think” Alice Meynell
· Write in your journal, reread your journal periodically.
· Feeling frustrated? Have pent up energy? Have a bad day? Get out and burn off some energy, take a bike ride, dance with wild abandon, take a brisk walk. You get the idea.
· Take time to eat and appreciate your food, I mean really think about the flavors, the textures, the colors.
· Take a personal account of all you have to be grateful for in your life. It has helped me through some difficult times. No matter how bad things are, you can still find good in your life.
If you are reading this, you are probably participating in the Lifestyle Balance program, working towards increasing time spent engaging in physical activity, healthy eating and lifestyle changes. Congratulations. While you are busy taking CARE OF YOU, think about how good you feel. Yes, it is work, aren’t you worth it? Generally, anything worthwhile, takes effort.
Next time you take your car through the car wash, take yourself for a nice walk (if you washed your car it probably isn’t raining or snowing, hmmm?)
Invest in yourself, your body and spirit, the same way you take care of your car. The rewards are many.
“Here are the facts, based on information gathered by http://www.reuters.com/ and covered in The Next Evolution of Marketing by Bob Gilbreath.
Average Amount of Time Spent Researching (in hours)
A new home 39 hours
Major home improvements 10 hours
Car 8 hours
Vacation 5 hours
Mortgage 5 hours
Computer 4 hours
Television 2 hours
http://whymomsrule.com/2010/01/18/marketing-to-moms-time-spent-researching-purchases/
Crispy Oven-Fried Chicken
Serves 10
½ cup fat-free milk or buttermilk
1 teaspoon poultry seasoning
1 cup cornflakes, crumbled
1½ tablespoons onion powder
1½ tablespoons garlic powder
2 teaspoons black pepper
2 teaspoons dried hot pepper, crushed
1 teaspoon ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
A few shakes paprika
1 teaspoon vegetable oil
1. Preheat oven to 350◦
2. Add ½ teaspoon of poultry seasoning to milk.
3. Combine all other spices with cornflake crumbs, and place in large zip lock plastic bag or large, flat container.
4. Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag or container with seasonings and crumbs, and remove the chicken from the bag. Place on a plate and cover.
5. Refrigerate chicken for 1 hour.
6. Remove chicken from refrigerator and sprinkle lightly with paprika for color.
7. Space chicken evenly on greased baking pan. (Use canola oil or non-stick baking spray
8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30–40 minutes or until meat can easily be pulled away from the bone with fork. Drumsticks may require less baking time than breasts. Crumbs will form crispy “skin.”
Note: Do not turn chicken during baking.
Serving size: ½ breast or 2 small drumsticks Calories 117 Total Fat 3 g Saturated Fat 1 g Cholesterol 49 mg Sodium 67 mg Total Fiber 1 g Protein 17 g Carbohydrates 6 g Potassium 1 mg
½ cup fat-free milk or buttermilk
1 teaspoon poultry seasoning
1 cup cornflakes, crumbled
1½ tablespoons onion powder
1½ tablespoons garlic powder
2 teaspoons black pepper
2 teaspoons dried hot pepper, crushed
1 teaspoon ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
A few shakes paprika
1 teaspoon vegetable oil
1. Preheat oven to 350◦
2. Add ½ teaspoon of poultry seasoning to milk.
3. Combine all other spices with cornflake crumbs, and place in large zip lock plastic bag or large, flat container.
4. Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag or container with seasonings and crumbs, and remove the chicken from the bag. Place on a plate and cover.
5. Refrigerate chicken for 1 hour.
6. Remove chicken from refrigerator and sprinkle lightly with paprika for color.
7. Space chicken evenly on greased baking pan. (Use canola oil or non-stick baking spray
8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30–40 minutes or until meat can easily be pulled away from the bone with fork. Drumsticks may require less baking time than breasts. Crumbs will form crispy “skin.”
Note: Do not turn chicken during baking.
Serving size: ½ breast or 2 small drumsticks Calories 117 Total Fat 3 g Saturated Fat 1 g Cholesterol 49 mg Sodium 67 mg Total Fiber 1 g Protein 17 g Carbohydrates 6 g Potassium 1 mg
Monday, April 5, 2010
Bean Salad
12 servings
1 15 oz can yellow wax beans
1 15 oz can green beans
1 15 oz can red kidney beans
1 15 oz can garbanzo beans
1 medium red onion sliced thin
½ cup sugar
½ cup wine vinegar (red or white)
½ cup canola oil
1 tsp salt
½ tsp dried tarragon leaves
½ tsp basil leaves
2 TBS fresh parsley or 2 tsp dried parsley
Drain the 4 cans of beans and rinse with cold water. Place the beans, onion and sugar in large bowl. Thoroughly combine the remaining ingredients and drizzle over the bean mixture. Cover and chill overnight before serving.
Nutrition per serving:
237.7 calories
9.9 g fat
32 g carbohydrates
6.5 g protein
1 15 oz can yellow wax beans
1 15 oz can green beans
1 15 oz can red kidney beans
1 15 oz can garbanzo beans
1 medium red onion sliced thin
½ cup sugar
½ cup wine vinegar (red or white)
½ cup canola oil
1 tsp salt
½ tsp dried tarragon leaves
½ tsp basil leaves
2 TBS fresh parsley or 2 tsp dried parsley
Drain the 4 cans of beans and rinse with cold water. Place the beans, onion and sugar in large bowl. Thoroughly combine the remaining ingredients and drizzle over the bean mixture. Cover and chill overnight before serving.
Nutrition per serving:
237.7 calories
9.9 g fat
32 g carbohydrates
6.5 g protein
Inspiration, Motivation and Perspiration
Please bear with me on this, I will get to the point. Those who know me know I take the circuitous route, it is a learned trait but there is a point to all this.
On a scale of 1 to 10, 1 being low and 10 getting pretty serious, my stress levels the last several months have been an 11, it has worked down to about 7, but still up there. During the 11 period I dropped 10 pounds without trying, I just couldn’t eat. I’ve also noticed in my life I deal with different types of stress differently, not eating or stress eating and craving sugar, that’s another blog for another time.
I shed 10 pounds without trying, I know many of you readers are not having any sympathy for me and I am not asking for any, again, just stick with me as I get to the point.
Everyone who knows me noticed it right away and told me I was too thin. So, from November through beginning of April, I have been eating whatever I want and still not putting the weight on. I even went to the doctor, spent time on the internet trying to self diagnose, in case it was not the mega stress doing this but a rare disease.
Along came the peach pie from the giant mega store. I bought it for dessert when we had friends over, by friends, another couple, so only 4 of us to eat this pie that I think serves the Russian army. We had pie and ice cream and ¾ of the pie is still left. So is the ice cream. So, the next few nights I had to eat a piece of pie with ice cream, it was going to go bad.
I started noticing mid-week that my gut was feeling ucky and my waistband was constricting my ability to sit at my desk and work. So I weighed myself and noticed 4 additional pounds.
Now, here is my point: I am truly uncomfortable, physically, with the additional weight. During the high stress period when it came off and I went to the doctor, I did tell him that while I don’t have a weight concern, I feel very comfortable at the lower weight. My LDL cholesterol came down, and this has been a problem plaguing me for years. Why am I telling you this? So you can pay attention to HOW GOOD YOU FEEL with the weight you shed and to continue working to keep it off. AND the pay offs: lower cholesterol, lower blood pressure and your clothes are not interfering with your ability to breathe.
I readily admit, the last 3 weeks or so, my physical activity has dropped.
· I have been getting to work early cause I can’t sleep and I get the primo parking spot, you know, the one right in front of the building=less walking.
· I haven’t been taking my walking breaks as much as I usually do, probably because I haven’t had anyone to walk with me, so no one to come and pull me away from my desk=less walking.
· My dogs, my usual walking buddies when I get home are getting older and one of them will just stop walking, so I indulge him and we go home. I could take him home and continue with the other one but I haven’t been=less walking
· When this happens I usually get on my exercise bike and I haven’t been=less physical activity.
So, what happened? Less physical activity = I gained weight and don’t feel good.
Last night I:
· Walked the dogs but the old one stopped so we went home.
· I got home and rode my exercise bike
· I did kill the last small piece of peach pie, no ice cream and no more excuses.
· I had my choice of primo parking spaces this morning and chose to park further away.
· I asked a friend at work to walk at 10 and she said she will.
· And I promised myself, I will go alone if no one will walk with me.
· I can take my Ipod or better yet, enjoy the sun shine and the sounds of spring in the air.
Pay attention to emotional eating. Are you craving food from the neck up or the neck down? If it is the neck up, you are emotional eating. Sit down with your journal and write down what you are experiencing that is making you crave food? Bored? Angry? Sad? Stressed? Lonely? Go for a walk. Put on music and dance. Call a friend. Do housework. If you have a hobby, pick it up, get your hands and mind busy. Do you use an on-line support program, Sparkpeople.com or another? Get on-line and read and share, it is great support for so many people. Drink water.
The point of this is not about me, it’s about you. I encourage you, implore you, urge you to really think about how you are feeling physically with the positive changes you are seeing and feeling by virtue of your hard work to moving more and watching what you eat and making lifestyle changes. Pay attention to the emotional side of food. A dear friend of mine once said “food doesn’t judge me”. It may not judge you but it isn’t helping you either, it’s a very temporary fix.
Is that piece of peach pie really worth feeling miserable and having tight clothing? I don’t think so. It was good for me to get this wakeup call on physical activity too. It reminded me to how important it is to move.
I have been your laboratory rat, please learn from my experience and stick with your program.
On a scale of 1 to 10, 1 being low and 10 getting pretty serious, my stress levels the last several months have been an 11, it has worked down to about 7, but still up there. During the 11 period I dropped 10 pounds without trying, I just couldn’t eat. I’ve also noticed in my life I deal with different types of stress differently, not eating or stress eating and craving sugar, that’s another blog for another time.
I shed 10 pounds without trying, I know many of you readers are not having any sympathy for me and I am not asking for any, again, just stick with me as I get to the point.
Everyone who knows me noticed it right away and told me I was too thin. So, from November through beginning of April, I have been eating whatever I want and still not putting the weight on. I even went to the doctor, spent time on the internet trying to self diagnose, in case it was not the mega stress doing this but a rare disease.
Along came the peach pie from the giant mega store. I bought it for dessert when we had friends over, by friends, another couple, so only 4 of us to eat this pie that I think serves the Russian army. We had pie and ice cream and ¾ of the pie is still left. So is the ice cream. So, the next few nights I had to eat a piece of pie with ice cream, it was going to go bad.
I started noticing mid-week that my gut was feeling ucky and my waistband was constricting my ability to sit at my desk and work. So I weighed myself and noticed 4 additional pounds.
Now, here is my point: I am truly uncomfortable, physically, with the additional weight. During the high stress period when it came off and I went to the doctor, I did tell him that while I don’t have a weight concern, I feel very comfortable at the lower weight. My LDL cholesterol came down, and this has been a problem plaguing me for years. Why am I telling you this? So you can pay attention to HOW GOOD YOU FEEL with the weight you shed and to continue working to keep it off. AND the pay offs: lower cholesterol, lower blood pressure and your clothes are not interfering with your ability to breathe.
I readily admit, the last 3 weeks or so, my physical activity has dropped.
· I have been getting to work early cause I can’t sleep and I get the primo parking spot, you know, the one right in front of the building=less walking.
· I haven’t been taking my walking breaks as much as I usually do, probably because I haven’t had anyone to walk with me, so no one to come and pull me away from my desk=less walking.
· My dogs, my usual walking buddies when I get home are getting older and one of them will just stop walking, so I indulge him and we go home. I could take him home and continue with the other one but I haven’t been=less walking
· When this happens I usually get on my exercise bike and I haven’t been=less physical activity.
So, what happened? Less physical activity = I gained weight and don’t feel good.
Last night I:
· Walked the dogs but the old one stopped so we went home.
· I got home and rode my exercise bike
· I did kill the last small piece of peach pie, no ice cream and no more excuses.
· I had my choice of primo parking spaces this morning and chose to park further away.
· I asked a friend at work to walk at 10 and she said she will.
· And I promised myself, I will go alone if no one will walk with me.
· I can take my Ipod or better yet, enjoy the sun shine and the sounds of spring in the air.
Pay attention to emotional eating. Are you craving food from the neck up or the neck down? If it is the neck up, you are emotional eating. Sit down with your journal and write down what you are experiencing that is making you crave food? Bored? Angry? Sad? Stressed? Lonely? Go for a walk. Put on music and dance. Call a friend. Do housework. If you have a hobby, pick it up, get your hands and mind busy. Do you use an on-line support program, Sparkpeople.com or another? Get on-line and read and share, it is great support for so many people. Drink water.
The point of this is not about me, it’s about you. I encourage you, implore you, urge you to really think about how you are feeling physically with the positive changes you are seeing and feeling by virtue of your hard work to moving more and watching what you eat and making lifestyle changes. Pay attention to the emotional side of food. A dear friend of mine once said “food doesn’t judge me”. It may not judge you but it isn’t helping you either, it’s a very temporary fix.
Is that piece of peach pie really worth feeling miserable and having tight clothing? I don’t think so. It was good for me to get this wakeup call on physical activity too. It reminded me to how important it is to move.
I have been your laboratory rat, please learn from my experience and stick with your program.
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