Picking and CALLING all Pizza Lovers

Well my picking days are over, or at least for the next five weeks.  That is, if I want to loose instead of maintain my weight.  The hand picking here and there needs to stop!  I am tempted every time I serve my kids buttery popcorn to grab a handful, or eat one Dove chocolate sitting inside our candy bowl, or simply eat the left over piece of pizza sitting in that box.  See, the thing about handpicking is it seems sinless.  Now if you sit there and down a whole box of pizza maybe you should feel a little guilty and shameful.  But who feels guilty eating one piece?  Hence that is why it seems so harmless.

Some people would agree to say, maybe that will backfire.  If you withhold yourself from those foods then you might gorge and eat it all uncontrollably and go nuts.  My answer to that is we have to do what works best for ourselves.  So far this has proven to work well for me.  I can go back to hand picking treats when I want to maintain my weight.  This is only temporary.  Now if I decided to do the latter then it would just take me a lot longer to achieve my goal. 

I try my best to keep an open mind and will be posting other methods for nutrition restriction/healthy ways to loose weight because like I said, different things work better for other people.

SPEAKING OF PIZZA... you all know it is just a weakness of mine.  Hot bread out of the oven crusted with veggies and lots of stringy cheese on top.  Or how ever you like it, meat lovers, anchovies, you name your poison.

Yesterday I mentioned I got a magazine called Cooking Light.  So here is are a few tips from an article for Navigating a Pizza Menu - by Marge Perry.
(my comments are in quotes)

Choose with care at your local pizza shop, or it might be your waistline that is doughy. (don't you just love blunt honesty? no!)  Two slices easily cost you 500 calories.  Perhaps the most pressing concern is that you can consume more than a days worth of sodium from just two slices. (ouch!)  But fear not- it is possible to eat Pizza without undoing a healthy diet.  When it comes to calories, there are smart choices and indulgent ones.  Avoiding sodium is nearly impossible though.  Your best strategy is planning around it.  Proceed or follow Pizza night with a day of lower sodium foods.  And size does matter: Order a large instead of a medium, and you end up consuming 40 percent more pizza per slice.  The numbers below are for two slices in different varieties.  Nutrition numbers are estimates.

Thin Crust Cheese -  Healthiest Choice
388 Calories
You save 50 Calories and 200mg of sodium opting for
the thin crust-without sacrificing flavor.  Choosing this
option is a no brainer, no matter what the topping.   

Thin Crust Mixed Vegetable
466 calories
1,020 milligrams of sodium

Hand Tossed Pepperoni
514 calories
Peperoni is one of the highest meat toppings in fat, calories
and sodium.  If you simply must have it, remove half of the
pepperonis.

Hand Tossed Hawaiian
520 calories
Don't think fruit makes this a healthy choice.  The pineapple
is typical sweetened and the ham ratchets up the sodium
nearly 1,300 milligrams per serving.

Deep Dish Cheese (AKA Splurging)
640 calories 
Two slices from a 12 inch deep dish pizza have more than
twice the calories, fat and sodium you would get with a
regular crust!  (think twice about this pizza ladies)

The Works Supreme Hand Tossed
606 calories
We bet you knew it was bad-but did you know it would
be this bad?  If you must have meat on your pizza, choose
one kind.  This meat fest contains 12 grams of saturated
fat and almost 1,400 milligrams of sodium in just two slices.

(Now that I may have possibly scared you from touching pizza, or not.. a few facts learned about pizza is embedded in the back of your brain.)

I LOST my PASSWORD and Our very own Biggest Loser Houstonion

What goofy person looses their password to their blog?  ME!  I was not able to post anything right when turning 30, which was a bummer.  So many thoughts... but let us put that aside and do a little catching up.  Starting at 176, just this morning broke my 140 barrier.  I was stuck there for a good little while but stayed stationary by my own doing.  Noticing one permanent change throughout the course of the past month, I am not finding myself eating to get full anymore.  That is probably why I did not gain any weight back.  I could throw a pity party for myself and whine and give you all my excuses for not getting my butt in the weight room, but I'll pass this one time.   

Now it is time to kick but again!  Pumped and ready to go, the sky is the limit.  Let me tell you I have seen some amazing changes in the women close to me.  They are an absolute encouragement and inspiration to me.  Loosing 20, 30, 40 and yes... more than 50 pounds!  The most amazing change is the way they feel inside.  They shine!

Maybe taking a month break was a good thing.  Awhile back my favorite healthy meals grossed me out.  If I looked at chicken I would get nauseated and Greek yogurt, gross!  So retrying and introducing all of those foods once again was not so bad.  The key is to keep trying new healthy recipes.  So I buckled in and bought a magazine called 'Cooking Light.'  Skimming through it I am loving what I see.  It has 147 quick and easy recipes and nutrition tips.  Although next time I will not be spending a crazy $4.99 on one magazine.  I will order a years worth through the mail for ten times cheaper.  So you will see more recipes on my blog soon.  They also have a wonderful website to browse through.  http://www.cookinglight.com/

Not only am I soaking in all this inspiration by all my friends and a new magazine, one of my most favored shows to watch is coming back in less than two weeks!  The Biggest Looser starts September 21st Tuesday at 7pm.

Now here is the exciting news.  We have a Houstonion who is in the Biggest Looser for this season.  I was surprised to discover that one of the trainers at our Y has been helping her reach her goal during her off time from the show.  The Y announced who she was on September 1st.  Guessing it was hard to hold back when her face was all over the TV and The Biggest Loser website.

Of course the majority of the show is already taped but they will go back to the Finale for their finale weigh in, sometime in December.   So she is working her butt off and looks fabulous!  I will tell you it is just another inspiration to see her face to face.   Click here to view Montina's Biggest Loser profile .

Who is up for a personal challenge?  What is yours?  What motivates you?  My next goal is 10 pounds in 5 weeks, which is totally attainable with dedication and focus. Start date: Monday 13th September
End date: Monday the 18th October.

130 here we go... hold me accountable! 

11 Reasons to break your sugar cravings NOW!

I received this article from my Opa about our good friend SUGAR. We often know the consequences of bad foods in the back our minds but this article is a great reminder of the choices we should make when it comes to our health and body. Really neat informational read.

 

11 Reasons to Break Your Sugar Craving Now

By Sylvia Booth Hubbard

The average American stays on a sugar high, eating the equivalent of 31 teaspoons of sugar each day. In addition to the obvious sugar in sodas (a 12-ounce can contains 10 teaspoons), desserts, and candy bars, sugar is a common ingredient in processed foods, from pizza sauce to crackers. And it's wreaking havoc on our bodies. Check out 11 conditions linked to sugar consumption — ample reasons to begin slashing the sugar in your daily diet.

Wrinkles. Skin expert Dr. Nicolas Perricone believes that sugar is a major cause of wrinkles. He told Discovery.com that sugar causes a major rise in blood sugar which accelerates aging. "When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called 'glycation,' making the skin stiff and inflexible. Losing this elastic resilience of young skin will give you deep wrinkles and make you look old," he said.

Fatigue. Too much sugar can cause our blood sugar levels to fluctuate wildly and leave us feeling fatigued. The more sugar we consume, the more unstable our blood glucose becomes and the more sugar we crave, creating a vicious cycle.

Heart disease. A recent Italian study found that women whose diets included large amounts of sugary foods more than doubled their risk of heart disease. Women who consumed the highest amounts of high-carbohydrate foods, which include sweets, white breads, and sweetened breakfast cereals, increased their risk of heart disease 2.24 times when compared to women who consumed the lowest amounts.

Just like fatty foods, foods loaded with sugar increased their levels of "bad" blood fats known as triglycerides, while reducing their levels of "good" HDL cholesterol. A study at Emory University also linked high sugar consumption with lower levels of good cholesterol. “Reducing added sugars will reduce cardiovascular disease risk,” Rachel Johnson, Ph.D., R.D., chair of the American Heart Association, said in a statement.

Weakened immune system. Back in the 1970s, researchers realized that white blood cells needed vitamin C to fight viruses and bacteria, and that glucose (sugar) limits the amount of vitamin C that can enter the cell. A blood sugar level of 120 reduces the ability of cells to neutralize viruses and bacteria by 75 percent, dramatically lowering the body's ability to fight disease.

Obesity. Sugar raises blood sugar levels, prompting the release of insulin. Since insulin promotes the storage of fat, the result is weight gain.

Cancer. A 10-year Swedish study found a link between high blood sugar levels and the risk of developing several types of cancer, including pancreatic, cervix, and uterine.

Gallstones. Studies have consistently found a link between high sugar consumption and gallstones, including an eight-year Italian study which found that refined sugars and saturated fat were directly related to gallstone formation.

Diabetes. When people with a genetic tendency to develop diabetes gain too much weight (often from excess sugar), their production of insulin will slow or their bodies will stop responding to insulin. The result is diabetes. Researchers at Rutgers believe that high-fructose corn syrup, an ingredient in most sugar-sweetened sodas, may start a series of events in the body that leads to diabetes.

Depression. Large, regular doses of sugar can, over time, cause the brain's endorphin sites to slow production or stop altogether. "When the body cuts back on endorphin production it reduces the amount of endorphins available in the body at any given time. The lack of enough endorphin in the brain causes slight to deep depression," says Annette Nay, Ph.D.

Osteoporosis. British physician John Yudkin found that consuming large amounts of sugar causes an increase in cortisol. An excess of cortisol can cause osteoporosis. A study found that feeding hamsters a diet high in sugar caused osteoporosis, even though the animals were given adequate amounts of calcium.

Tooth decay and periodontal disease. Not only can sugar rot teeth, it can lead to gum infection — which can cause heart disease by inflaming our coronary arteries.

Several organizations, including the American Heart Association, suggest limiting added sugar be limited to no more than 6 to 7 percent of your daily calories. (This amount doesn't count natural sugars, such as those in fruit.)

Use these two tips to avoid hidden sugar in your diet:

• Cook from scratch. Cooking food at home puts you in control of what goes into the dishes you prepare. Even if a recipe calls for sugar, you can eliminate it or cut it in half.

• Read and understand labels. Dextrose, sucrose, lactose, sucrose, maltose, corn syrup, and fruit juice concentrates are all names for sugar.

© 2010 Newsmax. All rights reserved

30 BEFORE 30

Today I hit my goal of loosing 30 pounds before I turn 30! I am so excited but in somewhat disbelief that I could get this far. It has been many years since I have seen 146 on the scale.  I have 16 pounds more to go, and six weeks until my 30th birthday.  Realistically, I cannot loose 16 pounds in the next six weeks so I will gladly take 10.  I will have to loose the rest afterwards and I am perfectly content with that.
Food has been quite an issue for me the past two weeks. I am grossed out on pretty much everything except for fruits and some veggies! I am still eating the calories required but I am forcing myself to eat, hence I get disgusted with food.

Today was not all that bad. I had honey bunches of oats with milk, one cup of mixed fruit, and one piece of double fiber bread for breakfast.  Lunch on the other hand was a little tricky. Pacing back and forth from frig to pantry looking for something appetizing? Luckily I was able to scramble a few things together and it was VERY tasty! For lunch...

5 oz. of sliced, Grilled chicken breast
6 chopped, pitted Kalamata olives
1 oz of crumbled feta cheese
1/2 chopped up tomato
4 chopped Button mushrooms

It is like a salad without the greens. You can warm the chicken but the veggies stay raw. Mix it all up and enjoy. I know I did!

Nutritional Value:
283 Calories
7 carbs
12 g fat
38 g protein

Back on Track

With a little reflection I have placed my feet in the direction I need to go. I woke up this morning and read 150 on the scale! What a relief! Life's dynamics have a way of setting us apart from our goals which is undeniably inevitable. In the past two days I have not touched treats or temptations and it has proven a rewarding effort.  I just need to keep in mind, is that treat worth two hours of exercise?    

W.W.J.D.

Slow motion is how I can describe my past couple weeks. My kiddos and dog picked up an unfortunate stomach bug and fever! And of course as a mom it is driven in our nature to take care of our little ones and pay no attention to ourselves in their time of need. But none the less it is also hard to go exercise when your kiddos are sick.

Setting that aside because they are all healthy and kicking now, there has been one week free and clear of any obstacles. This week I have noticed I am not going anywhere on the scale like I have been the past couple of months. 151 has been the golden number for the past 5 days. Looking at the same number on the scale is not pleasing to the eye! So obviously I am not doing something right. As I have mentioned before UNLESS you have a thyroid problem or a specific condition that hinders you from loosing weight, there is no answer to excuse the circumstance. It is all complete science!

Keeping that in mind, none of this comes to me as a surprise because I have been loosing focus. Eating bad carbs when I shouldn't and little treats here and there. But what really upsets me is I still exercise two hours a day! That means the calories that I burn in the two hours that I sweat, I am basically trashing by eating. What a waste! It is ludicrous to take two hours out of my day to work my butt off and then eat it all up before bed time? Especially when I am on a mission and have a goal.

So tomorrow is a new day and new days bring opportunities and room for change. I cannot loose sight of prayer either. In scripture the Lord tells us to ask and you shall receive. It is so necessary and important for me to ask him even 5,6,7 times a day to give me the will power I need. I ask for him to teach me patience and obedience. The wisdom and understanding to realize food is to merely keep our bodies functioning and healthy. We are blessed with the body we are given and we need to treat it like the temple it is. For that is how God perceives our bodies.

I absolutely love the bracelet - W.W.J.D. As a reminder if he was standing right next to you would you eat that? Would he eat that? Would you cook that for him? Heck no. Would you yell at your kids like that in front of him? Probably not! On a daily basis most of us don’t think of God physically standing right there next to us. Even though He is there and can see all that we do, we all step out of line quite a bit. Taking all of this in perspective what is it going to take for us to straighten up? As I wear a wedding ring to symbolize my love, marriage and commitment, I am going to find a W.W.J.D. bracelet! Just another reminder to help keep me on track and smiling.

So, no more stagnant numbers. 150 here I come!

Spinach, Chicken, Mushroom Dinner Crapes

Spinach, Chicken, Mushroom Dinner Crapes

Serves 4 / Hands on time 25 minutes
(1 hour for batter chilling time)

Ingredients:

• 1 large egg
• 2 large egg whites
• 3/4 cup whole wheat flour
• 1 cup of 1% milk
• Olive oil cooking spray
• 1.5 cups onions, chopped
• 4 oz. of white mushrooms, sliced
• 2 cups boneless, skinless, chicken breast, chopped
• 2 tablespoons of dry white wine
• 6 cups baby spinach
• 1 tbsp Italian seasoning (or you can use your fav seasoning)
• 4 oz. soft goat cheese (chevere)
• 2 oz. low fat swiss cheese, shredded
• 2 medium roma tomatoes, chopped

Instructions:

• ONE: Prepare Crapes: In a blender, combine egg and egg whites, flour and milk. Process until well mixed, scraping down sides of blender jar to incorporate flour well. Chill blender jar full of batter in refrigerator for 1 hour. Remove blender jar and put back on base, pulse to re-mix batter. Heat an 8-inch nonstick pan over medium high heat. When hot, mist with cooking spray. Add 1/4 cup batter, then swirl to coat pan. Cook until crepe is set, about 1 minute. Turn a spatula around edges and flip, cooking for just a few seconds after flipping.  Invert pan over a cutting board to drop crepe onto the board and allow crepe to cool. Repeat until you have 8-9 crapes.

• TWO: Mist a cast-iron or nonstick skillet with cooking spray and sauté onions over medium heat. When onions start to soften and brown, about 5 minutes, add mushrooms and chicken and stir. Over medium-heat, sear chicken undisturbed for a few minutes to allow it to brown nicely. Once browned, stir occasionally until chicken is cooked through and mushrooms are tender, about 5 minutes. Add wine and cook, stirring until wine reduces by half. Add spinach and seasoning, turning leaves until they are wilted and light green. Move contents of pan to one side. Mash goat cheese with your spatula to melt, then stir into chicken mixture. Remove skillet from hear and allow mixture to cool slightly.

• THREE: Preheat oven to 375. Assemble crepes. Measure about 1/4 cup portions of chicken mixture into the center of each crepe, then roll up and place on a baking pan or casserole dish.  Rub water or egg white along the inside to get crepes to stay folded (like you are sealing an envelope). Top with Swiss cheese divided evenly, and bake for 15 minutes.  Garnish with tomatoes and serve.

Nutrients per 2 crepes:

Calories 324
Fat 8 grams
Carbs 30 mg
Fiber 5 grams
Protien 30 grams


My Notes:
Found this recipe in the Clean Eating magazine. All of their recipes look divine. As I have said before I usually like to go for the decent priced and fairly easy meal to cook. My husband, oldest son, four year old and of course myself- loved it! With the exception of my daughter who would rather starve than touch most foods. She did eat all her fresh beans though!

The recipe serves 4 but it was plenty for our family of 5. You can eat this guilt free meal with a side of vegetables and a salad. I hope you enjoy this delicious recipe. Give it a try and let me know how it turns out!

The Health Benefits of Antioxidants

Recently, you may have read or heard alot about antioxidants in conjunction with good health or avoiding diseases. Antioxidants have been getting great press lately, and rightfully so. But what are they? What do they do once inside our bodies? And how can we get more of them?

Well, firstly, let’s define what they are. Have you ever seen the bottom-feeder fish in a fish-tank, sucking up all the gunk and grime that is toxic for the rest of the fish? Think of antioxidants as molecular-sized, “free radical scavengers” in the fish-tank of your body.

Once an antioxidant finds its way into the body, mostly through the foods we eat, it slows down, or even prevents, the oxidation of other molecules. When molecules in the body oxidize, they can create free-radicals, or cellular bi-products. It is very normal to have these free-radicals in the body, but in excess, they can wreak havoc on our cell structures.

What Are Free Radicals?

Free radicals create a destructive process in our cells, causing the molecules within the cells to become unstable. They may even be a big player in the formation of cancerous cells by a “chain-reaction” effect, causing other cells to become damaged. Because of the inherent instability of free-radicals, they try to attack other healthy cells to get stable themselves. This then causes the once-healthy cells to react in the same way, attacking others in an never-ending attempt for cellular stability.

In layman’s terms, free-radicals are bullies that start pushing everybody around, and encourage nice cells to become bullies as well. Just like most conflicts, the results are “free radical waste products” made up of our broken, injured and deformed cells. If our cells are weak, it is natural that our organs, tissues and skin of the body will likewise become weakened.

As you can imagine, oxidative damage plays a huge role in many of our modern-day diseases, such as muscle and tissue degeneration, heart disease, diabetes, cancer, as well as many other health problems. You are exposed to free radicals as a normal bi-product of regular bodily processes, like breaking down the food we eat, taking toxic medicines, as well as through exposure to pollutants. In addition, over-exposure to the sun (sunburn) and smoking can also increase your body’s need to oxidize and create free-radicals. Antioxidants stop this cellular chain reaction of oxidation by neutralizing the free radicals.

Many plants and animals keep large amounts of antioxidants on hand, due to their role in preventing cell damage, as well as their ability to repair damaged cells. Studies have shown that antioxidants can play a role in reducing the cell-damage of free radicals.

Moreover, the National Cancer Institute has stated that preliminary research in lab animals has shown that “antioxidants help prevent the free radical damage that is associated with cancer.” Many experts feel that increased antioxidants in the body can also help slow the process of aging, and may even increase longevity.

ARTICLE BY:  Dr. Edward
Natural Health and the The Health Benefits of Antioxidants

Half way there

The Biggest Looser, Lost and American Idol all came to an end this week, but the outcomes were perfect! I was amazed looking at all the contestants at the Biggest Looser Finale. More so with Mike, what a transformation!  Starting at 526 lbs, he now weights 262!

Most of us realize that loosing weight that fast will not happen for the majority who have daily endeavors. Although they do not have a personal chef on the show they exercise all the time without the normal stresses of juggling a job and family life. So it might take us twice as long but the proof is there. Dedication and hard work pays off!

So this day marks meeting my goal half way. As I told you before I can get impatient but who doesn't when it comes to results. Starting at 176 I have lost 23 lbs and have 23 more to go. I can tell you there are times where I feel like chowing down on pizza and eating a box of junior mints, but those are the behaviors and habbits that got me here in the first place.  For now, proportion, moderation, discipline, recourses, exercise, friends, family and prayer is keeping me on the strait path. I hope you all are on track and keep up the hard work on your fitness journey. 

Pound for Pound Challenge!

As I am a fan of the Biggest Looser I have joined the pound for pound challenge.  Hold yourself accountable to loosing weight and at the same time you are feeding those in need!  How much will you loose by June 30th? I am pleging to loose 15 lbs in the next 41 days (about 6 weeks) !  Texas is in second place and has already pleged 407,297 pounds. 

The Pound For Pound Challenge is a partnership among The Biggest Loser, Feeding America, General Mills, Subway, 24 Hour Fitness and The Kroger Co. to help Feeding America deliver millions of pounds of groceries to local food banks across the U.S.

You can participate in The Pound For Pound Challenge by pledging to lose weight at PFPChallenge.com. For every pound you pledge, The Pound For Pound Challenge will donate 14¢ to Feeding America - enough to deliver one pound of groceries to a local food bank. Maximum donation of $1,080,000.

Click Here to join the Pound for Pound Challenge

TIME and PATIENCE

I get discouraged and become impatient during my weight loss journey. Highs and lows... one minute I see subtle differences and the next I am criticizing myself. Talking amongst friends most of us agree we are always our toughest critics. Even if someone notices you have lost weight and tells you how beautiful you are, if you are not happy the with the way you look, their perception is not going to change how you feel about yourself completely. But I do thank all of my sweet friends that do encourage me and lift me up. The support does help in getting over my petty bumps in the road and move on.

As of today I have lost a total of 17 pounds in 6 weeks. Sometimes I get really excited and then I take a look in the mirror and think UG 30 more pounds to go. So I have been reading different articles on patience with loosing weight. Different ways to tackle that unnecessary feeling. Because the facts are... if you want to loose weight the right way it will take TIME and PATIENCE. If patience is something you struggle with here are some suggestions below that might help.

For example one of the suggestions was not to look at it as a 90 pound goal.  8-10 pounds a month is realistic and reasonable.  Break it down into smaller increments. Then once you have reached that goal treat yourself with a small reward.  A Mani pedi, new shirt from Target, massage from your husband, something you can look forward to. 

Another idea for staying motivated which helps improve your patience is logging any changes that you notice in a journal. Track when you are able to do an activity without getting winded anymore, when your thighs don't touch, when you had to go to a smaller hole on a buckle, basically little things that can provide encouragement. That can help with being patient with the slow process of seeing results on the scale.

Take a picture of yourself once a month in the same outfit. This can help you see an actual difference.  We see ourselves in the mirror on a daily basis and that makes it hard for us to notice changes. 

Decide to start with small, acceptable changes over a period of time.

AVACADOS 101

Article from  http://www.avocadosfrommexico.com/Nutrition.aspx

Avocados from Mexico have so much to brag about! Sure, they taste great and are super versatile in recipes—and they’re also nutrient powerhouses. You can always feel good about serving Avocados from Mexico to your family and friends because they deliver nutrients our bodies need every day.
Packed with Goodness

One-fifth (1 ounce) of a Hass avocado has 50 calories, 3 grams of monounsaturated fat, 0 cholesterol and sodium, and 1 gram of dietary fiber. (Who knew a fruit that is so smooth and creamy provides dietary fiber that’s so important to a healthy digestive tract.)

Avocados provide nearly 20 essential vitamins and minerals: potassium, folic acid and other B-vitamins, as well as vitamins E and K. They also contain phytonutrients, believed to help prevent many chronic diseases.

Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein and vitamins A, D, K and E in foods that are eaten with avocados.

Avocados are a good source of lutein, an antioxidant which has been shown to be concentrated in the macula of the eye. Research suggests that it may help maintain healthy eyesight as we age. An ounce of avocado contains 81 micrograms of lutein.

HEART HEALTHY


Avocados fit into the American Heart Association’s guidelines for a diet that provides unsaturated fat and is low in saturated fat. Avocados contain no saturated fat or cholesterol and are virtually the only fruit that provides good-for-you mono-unsaturated fat.

LOW- CARB

Diabetics and others who must watch their carbohydrate intake can enjoy avocados often. A one-ounce serving has only 3 grams of carbohydrate.

LACTOSE INTOLERANT

Add avocados to smoothies, sauces, soups and salsas for creamy flavor and texture without the dairy!

WEIGHT-LOSS

Recent research indicates that a diet that contains 20-30% calories from “good fat” like the oils found in avocados, not only supports good health but aids weight loss and maintenance.

Great nutrition meets great taste. Hello Avocado!

Avocados serve up vitamins, minerals and more.

Studies have shown Avocados from Mexico contribute nearly 20 different types of vitamins, minerals and phytonutrients that can help your body function normally.

Plus, Avocados have the mono- and polyunsaturated “good” fats that are recommended as part of a healthy diet.

A one-ounce serving (approximately one-fifth of an Avocado) is just 50 calories, yet serves up nutrients, 3 grams of monounsaturated fat and 1 gram of dietary fiber.

All with zero cholesterol and just 0.5 grams of saturated fat (the “bad” type of fat).*

Quick facts

Phytonutrients are thought to prevent many chronic diseases.

A serving of Avocado has the same calories as a serving of other popular fruits like cantaloupe, honeydew melon and pineapple.

*Total fat content 4.5 grams., Includes 0.5 grams saturated fat, 0 grams trans fat, 0.5 grams polyunsaturated fat and 3 grams monounsaturated fat.

My mouth waters just looking at this picture!

This week I hit a weak spot! I am as human as they come and sure, I feel like giving in and sometimes that is half the battle.

So yesterday my father came over and he brought us Kashi oatmeal fiber chocolate chip cookies. They were made of whole wheat's and all the good stuff. But still, each cookie had a nice amount of carbs and fat. Well I ate one. Then a second... and a third! Then a depressing fourth! I wished I would have text or called a friend to tell them so they could talk me out of it.

Then I got the bright idea last week to buy dark chocolate covered almonds. I mean, it only cost me a little over a dollar in the section where you can buy foods by the weight at HEB. Standing in front of the bins that are full of mouth watering chocolates I thought, "I got this, I can handle this... only one a day..." That is not how things panned out apparently. I am so glad I only bought a dollars worth or I might be in some serious trouble!

I ate most of them except for the last few when my husband just had to come around the corner inquiring why I was so quiet and standing so still. The best way to describe my emotions at that time was the feeling a child gets when they are caught doing something wrong and like a deer in headlights. Busted!

All to say I cannot be trusted with that stuff in my house. I am getting better about warding junk food off in public but if it's in my pantry that is another story.

I guess I have to work my hinny off this week. One power pump class down this morning... one Jazzercise class to go! No cookies or Chocolate covered almonds for me, thank you!

Protien!

Protein is the building block to lean your muscles in burning fat.  One hour before your work out you need to eat protein.  So here is an option.

 Greek Yogurt
1 cup-
130 Calories
0 Fat
9 Carbs
23 Grams of Protein

If you don't like it plain sprinkle a table spoon of granola and or fruit on top.

Awesome Link ** Trainer Visits The Early Show ** How to loose that Tummy Fat ** PLUS a video special that I love **

                     http://www.cbsnews.com/stories/2005/01/21/earlyshow/living/main668359.shtml

SCORE! GET OUT O' HERE!

My husband ate an 'out of the box salad' today. As I was making mine I offered to make him one as well. At first he said no thanks, cereal sounds better. Then a few seconds later he changed his mind. Now this was not your regular iceberg lettuce with ranch and croutons. Dark leafy greens, corn, kidney beans, chicken, tomatoes and light balsamic vinaigrette! After lunch, he told me he would like to take a fruit or two to work and make this a daily endeavor. I almost fell out of my chair. My man does not care much for fruits and vegetables (only a select few) he is a meat and potatoes type of guy.  I was just thrilled to hear him say that!  I wanted to jump out of my chair and hug him, but I remained composed with a grin on my face.  Hey- they say every ten years your taste buds change!

Keep on going

Dragging my butt out of bed was simply not an easy task this morning.  I even thought of a few excuses I could give myself not to go.  Looking at the clock beep at 4:35 in the am? Sometimes I think I am out of my mind.  But who am I to complain? 

Today on the inspiring show 'The Biggest Looser', one of the contestant's brother died of cancer.  I cannot imagine picking up and carrying on.  That is how easy it is for life that we hold so dear to bring us back at the starting point once again.  He broke down several times and having incredible support and love from the other team members was so important!  There will be many hurtles in life and we can only go one of two ways, jump over or come to a stop.  He loved his bother dearly but kept on going even though the emotional pain had a tight grip on his heart.  It is so critical that we all stick together and encourage one another. 

Here is an article below on tips to get a jump start to a healthier lifestyle.




Getting Started and Sticking with Exercise

By Elizabeth Quinn, About.com Guide

Here are some tips and tricks to fit exercise into your life in simple, painless ways.

Start Small
Exercise is not an all or none endeavor. It is a continuum. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight. But do expect to take small steps every day.

Go Low Tech
Technology is a wonderful thing, but much of it reduces us to very lazy people. If you want to fit activity into your daily life, just go low-tech and you will probably burn another few hundred calories a day. Walk or ride your bike for errands, take the stairs, mow your lawn with a push mower, give up your television remote and actually get up to change the channel, walk down the hall to your co-workers office rather than calling.

Surround Yourself with Good Role Models
If all your friends are couch potatoes, odds are you will have a hard time becoming active while hanging out with them. If you surround yourself with people who are healthy and active, odds are it will be easy for you to stay active as well. Peer pressure is a wonderful thing if you use it in positive ways!

Set Weekly Goals
Check in with yourself each week by setting attainable, yet realistic goals. Try to set a plan to go faster, farther or longer with your routine. You can even set nutrition goals such as getting 5 servings of fruit and vegetables each day. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Only you know what is realistic for you.

Try Something New
If you always try to start a walking program, and always drop out after a few weeks take heart. It may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term. Try running or biking instead of walking, go with others or go alone, try exercising at different times of the day. Keep your options open and find exercise you enjoy so you never view exercise as a chore. It should be fun and fulfilling!

Write it Down
Keep an exercise log book. Simply writing down what you did, how long and how you felt can be great motivation. Not only can you view your progress and look back at your accomplishments, but you can plan ahead and decide where you want to be in a week, a month or more.

Psychology of Exercise
Some people enjoy being distracted while exercising while others prefer to pay attention to how their body feels while exercising. Try both tactics and see what works best for you. If you're new to exercise, being distracted by music, television, reading material, conversation or a personal trainer may help you stick with it. After you've been exercising a while it may be helpful to pay attention to your body sensations. Athletes often focus on their breathing, cadence or body movement to stay focused.

Make Exercise Part of Your Daily Routine
Rather than trying to go to the gym, or squeeze in more time for exercise look for ways you can add exercise to what you already do. Walk the dog, bike to the store or to work, do crunches or push-ups during commercials, pedal your exercise bike during your favorite TV show, meet friends for walking dates rather than dinner & drinks. If you are creative, you will realize you don’t need to change your routine much to fit exercise into your life.

Find a Buddy
Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.

Make Exercise a Priority
If your exercise plans and goals are at the bottom of your priority list, you will never reach them. Period. You have to believe that this is important enough to make it happen. Take a serious look at your words, desires and behavior. Do you always talk about wanting to get active, but never actually do anything about it? If so, you are only fooling yourself and continuing the cycle of helplessness. Get honest with yourself about what you really want and how much you are willing to work to make it happen. You’ll be surprised how easy it falls into place once you put your energy into action rather than excuses.

Vegetarian Chili RECIPE

Vegetarian Chili RECIPE - by SparkPeople.com


Ingredients
1 medium onion, chopped
4 cloves garlic, pressed or minced
1 tablespoon olive oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 15 oz. cans black beans, drained (or boil your own beans)
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 tablespoon parsley, freshly chopped

Nutritional Info
Fat: 2.9g
Carbohydrates: 23.0g
Calories:141.3
Protein: 7.2g

1. Saute the onions and garlic in oil in a large sauce pan.
2. Add carrots, tomatoes, herbs, spices, and beans.
3. Cover (to retain moisture) and cook on medium heat for 15-20 minutes, or until the carrots are tender.

Serves 6

Weigh In

My 'weigh in' for my blog is every two weeks.  With the intent to loose in the vicinity of 2 lbs per week without pills, substitutes, short cuts and fad diets.  Eating clean, watching my calorie intake and exercising will be my only option.  By practicing counting calories now, I will be better off in the wild when picking and choosing my foods and proportions.  Yes, I would love to loose 30 before 30 and I will stick to that goal, but in all honesty and reality, feeling slimmer and healthier is the prize.

Even though my family is not into eating all the same foods, I am trying my best to set an example for them. My hopes is to gradually work in my meals to their daily life. The odds are always stacked against us, especially when we live in a society where fast food restaurants are around every corner. It is quick, convenient and oh so tasty! But when you hear things like- "This might be the first generation where parents survive the children because of obesity." Scary thought.  Scary reality!  We cannot be perfect stewards for eating healthy 100% of the time- but change, moderation and adjustments are a must!  That is my intent.

How To Cure Hypoglycemia Permanently!

About 7 years ago at one of my better weights (155 lbs) I was diagnosed with Hypoglycemia. Quite the opposite of Diabetes. But none the less an insulin problem. My father has diabetes and his sister died of complications of diabetes and obesity.

I was tired all the time and sometimes would go through bouts of depression for no reason at all. After testing the Doctor diagnosed me and I went on my way. He said that I was overweight and needed to eat healthy. There was not much of an explanation as to what this scientific name meant but I walked away knowing I had to head his advice.

I found this article today that shed a lot of light and I wished I was given more information in the past or would have researched it more back then.

Here is the article below that totally explains why all of those symptoms have completely gone away since I have been eating clean! The difference is amazing. I am not having spontaneous food cravings, bouts of feeling under the weather for no reason at all, and my insomnia is gone completely. If you have Hypoglycemia this may be a cure all for you!


 
 
 

Article - How To Cure Hypoglycemia Permanently!
 
Cure For Hypoglycemia - Hypoglycemia is a condition that results from having low blood sugar. The symptoms of hypoglycemia can include food cravings, weakness, depression, insomnia, etc.

Technically, hypoglycemia can be "cured" by returning the blood sugar level to normal range and this can be done with a simple change of diet.

Fatal Mistake In Diet!

Many people like the idea of treating hypoglycemia with cakes, potato chips, candy, chocolates, etc...in an attempt to raise their sugar level back to normal level. There is nothing wrong with the attempt as it does work in raising your sugar level - but only for short period of time!

When you take in food high in carbohydrates or sugar, your body will sense a SHARP increase in blood sugar level. As a result, your pancreas will overreact and produce high amounts of insulin to break down the food, and your sugar level will plummet right down again!

Once again you symptoms come back and you are forced to repeat the traumatic experience again...and again...and again. Sounds familiar?

Cure For Hypoglycemia - The RIGHT Diet Plan!

The key idea here is gradual. You want to keep your sugar level at a constant level, you don't want it to spike up and down without control. You don't want you body to overreact by producing high amounts of insulin.

The only way you can achieve the above results is to eat small but frequent meals. The normal diet plan of 3 meals a day (breakfast, lunch and dinner) CANNOT work for hypoglycemia and it is often the main source of your problems.

Have a least 5-6 meals a day and ensure that your diet consists of proteins and carbohydrates. There is a common misconception that carbohydrates and sugar are bad for hypoglycemia...this is FALSE!

Carbohydrates are our main source of energy, this is an undeniable fact. They provide you with the energy you need to function throughout the day. The trick here however, is that you need to slow down your body's absorption of carbohydrates and this is where protein comes in. Protein slows down the absorption of carbohydrates and sugar into our bloodstream.

Ensure that you diet consists of a healthy mix of complex carbohydrates and proteins. These foods will not cause a drastic rise in your blood sugar level; instead, they are broken down and absorbed into the bloodstream gradually - which is what you are trying to achieved!

Cure For Hypoglycemia - The Important Points!

You need to understand that hypoglycemia is not as simple as raising your blood sugar level. For a normal person, regardless of what he/she eats, the body can produce the RIGHT amount of insulin and have no problems regulating the blood sugar level.

But when you suffer from hypoglycemia, your body has problems achieving optimal blood sugar control. For some unknown reasons, the body overreacts and releases too much insulin - and this is what it means to be hypoglycemic! You are not mad. It's not in your head. It's not caused by stress.

All you need to do is to assist you body in regulating the blood sugar level and that is done by modifying your diet - it really is that simple!

You don't have to be depressed. You can still meet people. You can still work. You can still have a peaceful sleep. You can still have fun. You can still have a normal life. All you need to do is to learn how to change your diet plaan