Serves 6
Russian vinaigrette is the most popular salad in Russia, especially during a winter because most of ingredients are pickled or marinated.
Notes from Diane: I had this delectable dish in Seattle. I was able to find a recipe that had same ingredients. Please enjoy.
Russian Vinaigrette Recipe Ingredients
4 medium cooked beets, diced into cubes
4 medium boiled potatoes diced into cubes
2 pickles diced
1-2 medium onions, sliced thin
1 cup frozen green peas
2 medium boiled carrot sliced and cut into cubes
1 medium sliced pickled cabbage
Sauce consisting 3 tablespoons canola oil, 1 tablespoon vinegar, 1 teaspoon mustard, salt, dill
Russian Vinaigrette Recipe Instructions
Mix cubed potatoes, cucumbers, onions and carrots. Add sliced pickled cabbage and green peas. Add beets into mixture and add the sauce. Mix well. Put it into a fridge and leave for an hour until it becomes cold.
Nutrition Information
Per serving
Calories 286
Fat 12.5 g
Sodium 714 mg
Potassium 779 mg
Carbohydrates 38.6 g
Protein 6.7 g
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, July 26, 2010
All About Change
I probably could just pull quotes from Brainyquote.com about life changes and write my blog using quotes. I like quotes, they are inspiring.
What I found interesting is that when looking for information on life changes, “stress” came up quite a bit. Hmmm. Not all change is stressful is it? The more I read I learned that yes, even positive changes are stressful, they result in different routines, making life adjustments, adjusting to the unfamiliar. Newly married, new baby, new job, buying a home, starting college, graduating college and having to find your way in the world, you get the picture. Then there are the negative changes, a death, illness, divorce (I suppose that one could be a positive change!), loss of a job, your college graduate moving back in with you because they can’t find a job cause the economy sucks and you turned their old bedroom into a nice crafts room.
Change- I put it into 3 categories
· It is our choice
· It is thrust upon us by someone else
· It is out of our control
An example of each
· Getting married
· Reorganization at work
· Illness
Regardless of what the change is in our life, we have become familiar and comfortable with our life as it is, good or bad. You are in a rut, afraid to make a change, that in your heart you want but, well, the rut is so comfortable and it is a known. You can count on the familiarity of knowing what to expect.
I recently heard someone speaking about change and how to adapt. What resonated was what I keep saying and what you, as a Lifestyle Balance program participant have been hearing: baby steps.
I have become fond of saying you can’t eat an entire elephant in one sitting, you have to take small bites, and eventually there won’t be any left. OK, the visual isn’t pretty and I think elephants are incredibly smart and sensitive, but you get what I mean, they are enormous and you have to tackle enormous projects in small steps or it is overwhelming and frightening. Change happens, it happens whether we like it or not and we can either fight it or deal with it in a positive way.
A study was done of 400 AT & T executives who lost jobs during a corporate reorganization. It was a 5 year study. Researchers found that of the 400 people, appx 66% of them did not fare well and weather the changes. They suffered both physically and emotionally.
The 34% who survived and thrived were found to have similar character traits. The researchers called these people “good copers”, “stress hardy”. The three “C’s” to success in adapting to change are below:
· Commitment to a strong set of values. Having a sturdy infrastructure of family and community to support the ability to make necessary changes.
· Control is the opposite of being helpless. Take action, don’t be a victim. While we don’t always have choices regarding the changes, we can control our reactions to them and how we choose to deal with them. Like I have said in previous blogs, we cannot prevent stress but we can control how we handle it. I am speaking of individual control over self, not a control freak who is dictating to you what, how, when and why to do something. That surely causes much more stress and is a topic for a separate blog!
· Challenge is the belief that change is not a threat to our security. It is an opportunity to be creative, a puzzle to be solved.
Family dynamics can change when a family or friend is having difficulty accepting the new you. You can go back to my December 14, 2009 blog for more information. If it is problematic, please seek counseling.
Change is inevitable. It’s like swimming in the ocean in a riptide. Whoever “they” are, they tell you to not fight the current, go with it, the current passes and you will be able to swim back to shore. If you fight it, you are panicking and burning up valuable energy that won’t save you. OK, so, I grew up at the beach and I do realize that there are lots of people in Montana who have never seen the ocean. I am versed in beach speak. I have no idea how to translate this to float trips, hunting trips or backpacking. If you are reading this and wish to share, please do so.
Suggestions for successfully handling change
· Talk about your plans: Use present tense words: “I am going to” instead of “I will”. Tell family and friends and they will begin asking you about your plans and how they are progressing.
· Rattle your routine: Want to start exercising more and have equipment you bought that is now an expensive clothing rack? Move it into the living room. Again, family and friends will be asking about the exercise bike in the living room and you tell them you are using it to exercise.
· Tell a friend: A friend will hold you to your plan. That is why they are your friend. A really good friend will be doing it with you. Getting up at 6 for a morning walk. Meeting you for a workout at the health club. And, shopping with you for jeans a size smaller because you both dropped weight and inches.
At the beginning of this blog I said I like quotes. I leave you with 3 for your enjoyment.
· “Always remember that the future comes one day at a time.” Dean Acheson
· “Things do not change; we change. “ Henry David Thoreau
· “Change is inevitable - except from a vending machine.” Robert C. Gallagher
WEEKLY HUMOR
Q: Why should senior citizens use valet parking?
A: Valets don't forget where they park your car. (And readers, I don’t know about you, but I wish Target had valet parking!)
What I found interesting is that when looking for information on life changes, “stress” came up quite a bit. Hmmm. Not all change is stressful is it? The more I read I learned that yes, even positive changes are stressful, they result in different routines, making life adjustments, adjusting to the unfamiliar. Newly married, new baby, new job, buying a home, starting college, graduating college and having to find your way in the world, you get the picture. Then there are the negative changes, a death, illness, divorce (I suppose that one could be a positive change!), loss of a job, your college graduate moving back in with you because they can’t find a job cause the economy sucks and you turned their old bedroom into a nice crafts room.
Change- I put it into 3 categories
· It is our choice
· It is thrust upon us by someone else
· It is out of our control
An example of each
· Getting married
· Reorganization at work
· Illness
Regardless of what the change is in our life, we have become familiar and comfortable with our life as it is, good or bad. You are in a rut, afraid to make a change, that in your heart you want but, well, the rut is so comfortable and it is a known. You can count on the familiarity of knowing what to expect.
I recently heard someone speaking about change and how to adapt. What resonated was what I keep saying and what you, as a Lifestyle Balance program participant have been hearing: baby steps.
I have become fond of saying you can’t eat an entire elephant in one sitting, you have to take small bites, and eventually there won’t be any left. OK, the visual isn’t pretty and I think elephants are incredibly smart and sensitive, but you get what I mean, they are enormous and you have to tackle enormous projects in small steps or it is overwhelming and frightening. Change happens, it happens whether we like it or not and we can either fight it or deal with it in a positive way.
A study was done of 400 AT & T executives who lost jobs during a corporate reorganization. It was a 5 year study. Researchers found that of the 400 people, appx 66% of them did not fare well and weather the changes. They suffered both physically and emotionally.
The 34% who survived and thrived were found to have similar character traits. The researchers called these people “good copers”, “stress hardy”. The three “C’s” to success in adapting to change are below:
· Commitment to a strong set of values. Having a sturdy infrastructure of family and community to support the ability to make necessary changes.
· Control is the opposite of being helpless. Take action, don’t be a victim. While we don’t always have choices regarding the changes, we can control our reactions to them and how we choose to deal with them. Like I have said in previous blogs, we cannot prevent stress but we can control how we handle it. I am speaking of individual control over self, not a control freak who is dictating to you what, how, when and why to do something. That surely causes much more stress and is a topic for a separate blog!
· Challenge is the belief that change is not a threat to our security. It is an opportunity to be creative, a puzzle to be solved.
Family dynamics can change when a family or friend is having difficulty accepting the new you. You can go back to my December 14, 2009 blog for more information. If it is problematic, please seek counseling.
Change is inevitable. It’s like swimming in the ocean in a riptide. Whoever “they” are, they tell you to not fight the current, go with it, the current passes and you will be able to swim back to shore. If you fight it, you are panicking and burning up valuable energy that won’t save you. OK, so, I grew up at the beach and I do realize that there are lots of people in Montana who have never seen the ocean. I am versed in beach speak. I have no idea how to translate this to float trips, hunting trips or backpacking. If you are reading this and wish to share, please do so.
Suggestions for successfully handling change
· Talk about your plans: Use present tense words: “I am going to” instead of “I will”. Tell family and friends and they will begin asking you about your plans and how they are progressing.
· Rattle your routine: Want to start exercising more and have equipment you bought that is now an expensive clothing rack? Move it into the living room. Again, family and friends will be asking about the exercise bike in the living room and you tell them you are using it to exercise.
· Tell a friend: A friend will hold you to your plan. That is why they are your friend. A really good friend will be doing it with you. Getting up at 6 for a morning walk. Meeting you for a workout at the health club. And, shopping with you for jeans a size smaller because you both dropped weight and inches.
At the beginning of this blog I said I like quotes. I leave you with 3 for your enjoyment.
· “Always remember that the future comes one day at a time.” Dean Acheson
· “Things do not change; we change. “ Henry David Thoreau
· “Change is inevitable - except from a vending machine.” Robert C. Gallagher
WEEKLY HUMOR
Q: Why should senior citizens use valet parking?
A: Valets don't forget where they park your car. (And readers, I don’t know about you, but I wish Target had valet parking!)
Monday, July 19, 2010
Salsa with a Twist
Tired of the same old salsa from a jar? Here are 2 refreshing recipes that will spice up any summer get together
Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings
2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed
Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.
In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.
Nutrition Information, per serving
8 servings, ¼ c each
27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein
Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings
1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice
Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.
Nutrition Information, per serving
10 servings, ¼ c each
56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein
Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings
2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed
Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.
In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.
Nutrition Information, per serving
8 servings, ¼ c each
27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein
Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings
1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice
Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.
Nutrition Information, per serving
10 servings, ¼ c each
56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein
Manage Your Stress
I always grin when I go to a meeting and the presenter says in a bubbly voice with a smile on her face, “Now remember, stressed is DESSERTS spelled backwards”. Yeah, then gimme the chocolate cake and we will call it good, is what I am thinking but don’t say.
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Monday, July 12, 2010
Bow Tie Pasta with Beef and Beans
Serves 4, total preparation and cook time-40 minutes
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
Reward Yourself
We all enjoy rewards, prizes, gifts, especially as recognition for a job well done. Your efforts are appreciated, by you and perhaps someone who recognizes your efforts. These little things boost our spirits and put a smile on our face and a song in our heart. Below please find a list of ways you can reward yourself or give someone a hint on what you would like. This is for your hard work to improve your health by making lifestyle changes.
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
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