Tuesday, August 27, 2019

Week Four - What can happen in one month?

If I am such an authority on weight loss, why have I been heavy most of my life?
I am an intelligent person.  Why is this so hard?

My first "diet" was Weight Watchers when I was in the 7th grade.  It worked for me.  I was young and focused, and my mom was doing it with me, and doing most of the cooking at home too.

For many years I thought I was fat and I really wasn't that much over weight.  With my first child, my weight spiked to 185.  I was able to bring it back down.  With my second child I found myself over 200 lbs.  Again, I was able to get focused and bring it back to a comfortable weight for me.
This has been the story of my life.  Taking it off, but never being able to make it a lifestyle, and keeping it off.  And with each weight gain, it came with more weight than the last time, before I made the decision to FOCUS on taking it off again.

Sometimes I even thought, "I know how to take the weight off.  When the time comes to do it, I know that I can".  But as long as my clothes weren't binding, I was OK with myself.  And then there comes a time when I realize, I am not OK.  I am not comfortable in any of my clothes.  And in the pictures I see of myself, I look huge.

So, this month I have been focused again.
My scale is down 9 lbs. in 4 weeks.
Some of my clothes are fitting better.  I have SO MANY more really nice things I want to wear again.

I am staying conscious of everything I eat.  Sometimes still choosing to have something I could do without, like my wine.  But still being conscious.
I truly enjoy talking about weight loss with my friends and they are very supportive.
I am consistently keeping track of my calorie intake, staying between 1200 and 1500 calories.
I am trying to drink my water.  At least 60 ounces.  I could still be better.
I am still working on getting outside and walking everyday, at least 30 minutes around my neighborhood.  And I am still dancing several times a week.
I don't have any trouble skipping the dessert.
I am very satisfied splitting a meal when dining out.
I took my favorite "Trees and Raisins" Broccoli salad to a dinner party this week.

Trees and Raisins
Broccoli flowerets, cut very small, about 6 cups
(I cut off the stems and will make a broccoli soup later)
Onion, 1 medium, chopped
Raisins, 1 cup
Crispy fried bacon, ½ to 1 pound
1 cup real mayonnaise
2 Tablespoons white vinegar (I use the cheap brand like best choice)
½ cup sugar (I used 1/3 cup Stevia)

Truth be told, one month ago, I determined that I wanted to lose 60 pounds.  So today that goal is 51 pounds.  I am 1/6 of the way to my destination.  However, I must remember that the destination is not a number that I will reach and then go back to my old habits.  Somehow, I must figure out how to maintain a healthy weight.

This week I have been thinking that I have been really bad about eating breakfast.
I run out of the house, headed to work, and figure I'll get something when I get to work.  (Remember, I work at a grocery store.  It's probably a little easier for me to get something at work, than it might be for you.)  But still I struggle with what that breakfast should be.  Often times I grab an Atkins Protein Shake.  But I think I can do better.

Whatever you want to know, you can find it on the internet, right?
SO MANY websites are available to educate us in whatever area interests us.
What do you want to know?
So I googled best breakfast foods, and now I have a few more options that I hadn't thought of before.

This info comes from Healthline.com
Start your day off right by fueling your body with healthy and nutrient-dense foods.

This website actually says that the time of your breakfast isn't as important as your choice of food.
I actually prefer eating breakfast a little later in the morning.

12 Best foods to eat in the morning

Eggs - Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.  Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
Greek Yogurt - Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.  Try topping Greek yogurt with berries or chopped fruit to increase your meal's vitamin, mineral and fiber content.
Coffee - Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
Oatmeal - Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.  To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Chia Seeds - Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.  In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.  Chia seeds are also high in antioxidants.

High-Protein Chia Seed Pudding
Ingredients:

  • 1 ounce of dried chia seeds.
  • 1 scoop of whey protein powder.
  • 1 cup  of coconut milk or almond milk.
  • Half a cup of berries.
  • Stevia or another sweetner to taste, if desired.
Directions:
  • Combine all ingredients in a bowl and mix well.
  • Cover the bowl and refrigerate for at least one hour.

Berries - Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease your risk of disease.  A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
Nuts - Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.  All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.  Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast's nutritional value.
Green Tea - Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
Protein Shake - A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.  Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.
Fruit - Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.  Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
Flaxseed - Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.  Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.  Try adding GROUND flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.
Cottage Cheese - Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.  One cup of cottage cheese provides an impressive 25 grams of protein.  Add berries and ground flaxseed or chopped nuts to make it even more nutritious.

Remember that what we focus on expands.  If it is important to us, we need to focus regularly, daily.  We need to think about it, talk about it, make plans, and follow through on those plans.  Add one new healthy thing to your routine this week.


ALSO, the very next item on this website was;
This sequence can take less than 10 minutes, or longer if you want to stay in poses for a few breaths longer or repeat the whole sequence a few times.
It can really make a difference in how both our body and our mind start the day.

Follow the link above to view demonstrations of just 7 stretches to start the day.  
I said the very first week that I need to do yoga again and it still hasn't happened.  

Everyone has their own morning routine: meditation, coffee, hot water with lemon, breakfast and a workout, etc.  By incorporating a quick yoga routine, we can turn inward before we start our day.
Give yourself a little “me time” before putting it all out there. Plus, it will stimulate our organs, our brain, our muscles, and our focus.

MY PROGRESS
I am so excited to be seeing the scale go down for the first time in years.

I know that whatever we put our minds to, we can achieve.
Believe in yourself.  Believe you can.  Let the beautiful person inside of you shine with positive energy.  Put one foot in front of the other and move forward.

Keep up the good work.






Monday, August 26, 2019

Juicy Pork Tenderloin with Peppers and Onions


PREP
COOK
TOTAL
The trick to the best pork tenderloin is to sear the pork on all sides before roasting. In our recipe, the pork is browned on all sides and then baked on top a bed of onions and peppers. Most often, you will find pork tenderloins sold in packages with two tenderloins. One tenderloin should generously serve two people and will most likely serve three. One note, “pork tenderloins” and “pork loin” are two different cuts of meat. Pork tenderloins are much smaller and take less time to cook.
Makes 6 servings


You Will Need


2 pork tenderloins (about 1 1/2-pounds each)
1 tablespoon vegetable oil
1 tablespoon butter
2 medium onions, sliced
3 bell peppers, sliced
1 tablespoon minced garlic cloves (3 cloves)
1 tablespoon whole ground mustard or Dijon mustard
1 tablespoon chopped fresh thyme leaves
Salt and fresh ground pepper

Directions

Prepare Pork
Heat oven to 425 degrees F.
Trim each tenderloin of any silver skin (this can be tough when cooked). To do this, use a small sharp knife and slide the blade under and outward to remove it.
Pat pork dry with paper towels, and then season on all sides with one teaspoon of salt.
Heat the oil in a heavy-bottomed oven-safe skillet over medium heat. When the oil is hot and shimmers, add the pork tenderloins and cook, turning every few minutes, until evenly browned all over; 10 to 12 minutes. Transfer to a large plate or cutting board. (The pork will not be cooked through).

Prepare Peppers and Onions
Keep the pan used to sear the pork on the stove over medium heat. Add the butter. When the butter is melted and bubbling, stir in the onions then cook, stirring often, until they start to soften, about 5 minutes. Stir in the bell peppers, garlic, one teaspoon of thyme, and 1/4 teaspoon of salt. Cook, stirring every minute or so, for 5 more minutes.

To Finish
Use a pastry brush (or use your fingers) to rub the seared pork all over with the mustard, two teaspoons of thyme, and a generous amount of black pepper (1/4 to 1/2 teaspoon).

Place the seared pork tenderloins on top of the onions and bell peppers, and then slide the pan into the oven. Roast 15 to 20 minutes or until an internal thermometer inserted into the thickest part registers 145 degrees F. Transfer the pork to a large plate and cover with aluminum foil. Let rest about 5 minutes.

To serve, slice pork into 1-inch slices then serve on top of the onions and peppers.

Adam and Joanne's Tips

  • You need a large oven-safe skillet for this recipe. If you do not have one, you can brown the pork and partially cook the onions and peppers on the stove. Then, transfer the peppers and onions to a baking dish and place the pork on top.
  • Substitute the fresh thyme with 1 teaspoon of dried thyme.
  • Pork tenderloin doneness: We cook our pork to 145 degrees F. This means the pork will be barely pink in the middle, safe to eat, and ultra juicy. You can cook pork tenderloin to anywhere between 145 degrees F and 160 degrees F. Just keep in mind that keeping it as close to 145 degrees F will result in the juiciest, most tender piece of meat.


Tuesday, August 20, 2019

Week Three - By our choices, we reveal our commitments


Marlene told me once, “By our choices, we reveal our commitments.”

What are we committed to?  For me, today, better health, being strong, looking my personal best, being my personal best.  This goal includes so much more than just nutrition.  How does stress affect us?  How does lack of sleep affect us?  How does the people in our lives affect us?  Our jobs?  What do we have control over and what do we not have control of? 

My friend, Paula, is so motivating.  This week she asked me, “When does your success start?”
Success starts with recommitting, doubling our efforts and energy, and moving forward.  This is when we discover new ideas and new resources.  “When the student is ready, the teacher arrives.”  Today is a new day.  Yesterday is behind us.  When we get back on track, back on the right road, we move closer to our dreams and goals.  We can do this!

My friend, Christina, is a nutritionist and I reached out to her for some guidance.  She told me the Whole 30 and Paleo Recipes are great.  Stated simply, both of these plans involve eating a variety of good quality meats, vegetables, fruits, nuts, seeds, and eggs. It excludes foods like wheat and dairy that contribute to common health issues.

We are successful when we choose healthy food and ways of cooking that works for us (and our family) and being happy and secure in our choices.  Refocus on whole foods and mindful eating.

Healthy drinks
Drink 60 – 80 oz. of Water every day. 
Kombucha and other fermented, non-dairy drinks
Herbal, caffeine-free teas
Filtered, spring, or mineral water (you can even infuse them with fruits or herbs.
Club soda, soda water, seltzer, sparkling water, or any type of plain carbonated water
Almond milk or other non-dairy milks
Coconut water (in moderation)

You’re definitely going to want to avoid all soda, most fruit juices, energy and sports drinks, and anything else loaded with sugar and chemicals.
Alcohol and Caffeine should also be avoided.
Set Yourself Up for Success
Take the time to prepare in advance. Here are a few steps you can take to make your journey easier.
Clear your fridge. Remove foods from your fridge and pantry so that they don’t become distractions during this time. 
Speak with your loved ones. Let them know about your changes in diet.  Tell them what your intentions are and ask for their support. If you can get a friend or family member to get on this journey with you, it makes things a lot more fun!
Exercise every day. There is no hard and fast rule here: just move, every day. It’s the only way to maintain your physical fitness. Challenge yourself to hit reasonable goals a few times per week by walking, weight lifting, swimming, cycling, or dancing.  It doesn’t matter what you choose – just keep moving!
Sleep at least 8 hours a night. Did you know that your body does the majority of its healing and repair while you’re asleep? A lack of consistent sleep can trigger inflammation, an inability to lose weight, and chronic disease. Turn off all electronic devices two hours before bedtime and make your bedroom as dark as possible to ensure you get a solid night’s sleep.
Get outside for 30 minutes a day. Not only is sunshine helpful for vitamin D production, but our mitochondria (the tiny batteries that power our cells) also need sunlight to recharge. Breathing the air outside also helps diversify our microflora, which correlates to better health.
 Reduce your stress levels. Stress is one of the most unhealthy things in our lives, and can trigger gut inflammation and the inability to lose weight. Minimizing stress is one of the best things you can do for your digestion and overall health! Try to relax by meditating, doing yoga, or going for a walk. I also highly recommend writing down three things you’re grateful for every day to help foster a positive attitude.
My successes this week.  
I journaled (almost) every day.I finally measured my chest, waist, and hips.  I plan to measure again in 30 days.I am choosing to skip the adult beverages.  This week I have been making a full pitcher of lemon water.  Check out this link for 21 Infused Water Recipes.  My beverage choice has to be really satisfying to replace my favorite spiked beverages. I focused on healthy choices this entire week, and I KNEW that making the healthy choices would ensure that my scale would go down.  And it did.

Eat less.
  Make good choices.Hydrate.Get more activity.Go Online and get new ideas and recipes. 
For now, keep it simple.
Quitters never Win and Winners never Quit.  
Don’t give up. 



Monday, August 19, 2019

Cauliflower Pizza Crust


I made this Cauliflower crust this past week and I was really impressed.  I made the Mediterranean Pizza.  ~Shelly

Ingredients

  • 1 medium head of cauliflower (6″ – 7″ wide or 2.53 lbs) or 5-6 cups of store bought cauliflower rice
  • 1 egg, large
  • 1 tsp Italian seasoning (dried oregano or basil)
  • 1/8 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 cup Parmesan or Mozzarella cheese, grated/shredded
  • Cooking spray 


Instructions

  1. Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper or silicone mat.
  2. Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms (skip if using store-bought “rice”). Transfer cauliflower rice on a prepared baking sheet and bake for 15 mins.
  3. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes. Then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any liquid comes out. Muscle work.:)
  4. Increase oven temperature to 450 degrees F. In a medium mixing bowl whisk the egg with dried herbs, salt and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with spatula until combined.
  5. Line same baking sheet with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough in the middle and flatten with your hands until thin pizza crust forms. 
  6. Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
  7. Top cauliflower pizza base with your favorite toppings and bake again until cheese on top turns golden brown.
  8. Slice and enjoy.
Mediterranean toppings
Tomato sauce, bell pepper, tomato, olives,
red onion, feta cheese and parsley.

Tips for Best Cauliflower Pizza Crust:


Squeeze More Than You Think You Can

The best advice I can give you for foolproof cauliflower pizza crust – squeeze cooled cooked cauliflower very well. You really do need to squeeze out more water than you think you’ll ever be able to. Squeeze and then pass it to a husband, if necessary. Cauliflower should be pretty dry. I squeezed and then moved the cauliflower around a bit, and squeezed again. If your arm is sore for a bit after, you did it well.

Make 2 Pizzas

Make 2 pizza crusts at a time if you want to feed more than two. Unless you are cooking cauliflower pizza crust recipe only for yourself. Definitely need to double the recipe. Means two large heads of cauliflower.

Use Cheesecloth or Linen Towel

  • You can find cheesecloth in most well-stocked supermarkets.
  • Linen towel works great too.
  • You can throw both in the washer.

About Baking Sheet

  • More likely your crust will not cover as much of a pan as shown in the picture above. It depends on the size of your round pizza pan. And if you are using rectangular baking sheet, size will vary.
  • Any baking sheet with parchment paper works.
  • You can use pizza stone lined with parchment paper.

How to Make Cauliflower Pizza Crust Without Food Processor

  1. Grind cauliflower florets in 3 – 4 batches on the lowest setting.
  2. Grate cauliflower.
  3. Buy pre-made cauliflower rice.

How to Freeze Cauliflower Pizza Crust

  1. Bake, cool, wrap in plastic or place in resealable extra large Ziploc bag and freeze.
  2. Thaw completely before baking with toppings.

From:  ifoodreal.com




Tuesday, August 13, 2019

Parmesan Chicken

The savory coating on this chicken has the satisfying flavor of Parmesan cheese. It's easy enough to be a family weekday meal yet impressive enough to serve to guests. When I make this baked parmesan crusted chicken for dinner, we never have leftovers. —Schelby Thompson, Camden Wyoming, Delaware

Prep: 10 min. Bake: 25 min. 
6 Servings

Ingredients

  • 1/2 cup butter, melted
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon salt
  • 1 cup dry bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 6 boneless skinless chicken breast halves (7 ounces each)

Directions

  • Preheat oven to 350°. In a shallow bowl, combine butter, mustard, Worcestershire sauce and salt. Place bread crumbs and cheese in another shallow bowl. Dip chicken in butter mixture, then in bread crumb mixture, patting to help coating adhere.
  • Place in an ungreased 15x10x1-in. baking pan. Drizzle with any remaining butter mixture. Bake, uncovered, until a thermometer inserted in chicken reads 165°, 25-30 minutes.

Test Kitchen Tips
  • In Europe, Parmigiano-Reggiano and Parmesan are considered the same cheese. But in the U.S., Parmesan is a generic term that may not come from Italy’s Parmigiano-Reggiano region. Using the authentic Italian cheese (in a lesser amount than the original’s ½ cup) ensures a cheesy richness in the makeover with less fat and calories.
  • Worcestershire sauce was originally considered a mistake. In 1835, an English lord commissioned two chemists to duplicate a sauce he had tried in India. The pungent batch was disappointing and wound up in their cellar. When the pair stumbled upon the aged concoction 2 years later, they were pleasantly surprised by its unique taste.
  • Nutrition Facts
    1 chicken breast half : 270 calories, 16g fat (9g saturated fat), 82mg cholesterol, 552mg sodium, 10g carbohydrate (1g sugars, 0 fiber), 21g protein. 

    Originally published as Parmesan Chicken in Taste of Home April/May 1995


    Shelly's Weight Loss Journey - Week Two - Determined


    Are you taking this journey with me?

    Have you noticed that the meals you're eating lately are leaving you feeling satisfied, but not stuffed?   When food tastes good, we tend to keep eating until we literally cannot take another bite.  We feel stuffed and bloated.  But not if we are measuring and eating the right portions.

    Be mindful that the food we're eating is fuel for our body.
    The same as fueling our car, we need premium fuel for our body.  We cannot put Banana Twinkies in our car's gas tank, and we should not try to fuel our body with Banana Twinkies either.  Our bodies just won't run as well.
    Tell yourself, "I am only going to eat foods that will nourish my body."
    Remember that eating healthy meals is important for every member of the family.

    The Bottom Line
    The best food plan is one you can live with long term.

    Step One - Reduce your calories.  You lose one pound of weight when you burn 3,000 calories more than your body uses.  Most women need at least 1200 Calories per day to be healthy.

    Step Two - Eat a diet rich in lean protein to keep from losing muscle mass.  Eat plenty of fruits and vegetables to get the nutrients your body needs.  Cut out all non-nutritious food choices.  (Such as alcohol, Shelly)  All calories are not created equal.

    Step Three - Hydrate - Another good reason to drink WATER, did you know that sometimes thirst can be misinterpreted as hunger?  Drinking a glass of water before meals will help with not over-eating.

    Step Four - Exercise multiple times per week.  Fifteen minutes of moderate-intensity exercise will help you burn approximately 100 calories.  So one hour, four days per week, will burn 1,600 calories per week.  This alone will help you lose approximately 1/2 pound per week.  Moderate exercise includes jogging, brisk walking, cycling, and swimming.

    Another interesting fact is that when I went to Affirm Weight Management, they told me that my body burns approximately 1,700 calories per day without added activity.  So if I eat a 1,200 calorie diet, I am already 500 calories into my 3,000 needed to lose one pound.

    PROGRESSThis week, I am down another 1 pound.  5 pounds total in two weeks.  Sometimes after we've been successful we may then get complacent.  Which is what may have happened to me this past week.  But I am still headed in the right direction.  It was still a successful week. I still journaled my food and walked.  I really am still excited and today starts a new week!  I've already got a date to walk today with my good friend, Phaedra.

    How often do you weight yourself?
    I tend to only weight myself when I’m consciously watching my food intake.  Lately, I have been weighing every day.  There is no right or wrong answer here. But absolutely weigh at least once a week at the same time of day for tracking purposes.
    Many people I know weigh every day.  They say it is what keeps the scale from going up due to lack of attention. 
    Others will tell you that you don’t need the scale because you can tell in your clothes.  Well, that is true too.  In fact, after losing just 5 pounds, this week my shorts, that were uncomfortably tight, now feel perfect on me.  What a great feeling that is!  I did not measure myself yet, like I suggested we do the very first week, but I am certain I must have gone down a full inch in my waist due to the way my pants are fitting.  And I WILL measure myself.

    LeAnn’s favorite saying is, “Nothing tastes as good as thin feels.”  Boy, isn’t that the truth?

    I also walked three days at the Nature Center this week.  I was challenged getting up that last hill, but I am always glad when I complete walking the entire area.  This is another way to recognize that I’m reaching my goals.  That hill WILL get easier as I get stronger and not carrying as much weight on my frame.

    This past week I consciously chose to "take a detour" and have my favorite meal from Tong's Thai with a couple of drinks.  I justified that I had the rest of the week to stay on track.
    I knew that it would probably affect the scale the next morning and in fact it did.  This may happen because of salt or MSG.   Actually I journaled that meal to the best of my ability and found I was at 1539 calories for the day.  So I was at the high range of my allowance, but it still affected me with water retention.  When this happens, be sure to drink your water.

    We are always going to want an opportunity to splurge and that is not a bad thing.   We must be able to enjoy a special meal from time to time.  Just remember to get back on the right road the next morning.  Never beat yourself up.

    If you haven't done it yet, download MY Fitness Pal, a free App, to journal what you eat and keep you accountable.

    Are you hungry just before bed? I eat dinner around 6:00 pm, so I find myself feeling hungry before I go to bed.  I was told to eat no more than 150 calories, if I must have something before bed. Sometimes I have a glass of milk.  Krista said she likes an avocado before bed if she’s feeling hungry.  I also might have a protein juice or protein bar. 

    Paula reminded me this past Monday morning, “Appreciate how the little things become big things.  Big things don’t usually happen all at once.  It is one step, followed by another step, followed by another.  It is purposeful, but seldom big – all at once.  It is important to dream big – but work small.  It is in the small details, done persistently, that make big dreams happen.”

    What are you doing differently today?




    Tuesday, August 6, 2019

    Shelly's Weight Loss Journey - Week One - Progress

      

    Marlene told me a long time ago, “By our choices we reveal our commitments.”

    Life is all about choices. 
    The hardest part of a weight loss journey, is deciding it’s time to make changes in our life, and then follow through.  Once the decision is made, if we are focused and aware, discipline is not as hard as you think it will be.  Will I, Won’t I, Should I, Shouldn’t I?  Once we remove these questions, we can get on with executing our plan. 

    Krista said, “It all starts at the grocery store.  If it’s not in the house, I can’t eat it.”
    And going to the grocery store involves making a list of foods to purchase based on a meal plan.
    Again, make your plan and execute your plan.

    Reading labels – Do you know how to read labels? 
    I love fresh mozzarella.  I would purchase the Bel Gioioso Brand Mozzarella ball and I could easily eat half of the ball, with tomato, basil, Olive oil and balsamic or on top of a homemade pizza.  But when I read the label, the serving was 1/8 of the ball.  One serving (1/8) of the ball is 70 calories.  It has 5 grams of fat and 5 grams of protein. 


    I decided on ¼ of the ball and 140 calories for my serving.  That was still half of my previous normal serving.  Because I had 2 servings, now am getting 10 grams of fat and 10 grams of protein. 









    Smart Chicken Thighs with skin on
    Another of my favorites is chicken thighs, with the skin on.  I baked these in the oven and they were so good.  I had one large chicken thigh with frozen mixed vegetables.  This label says a 4 oz. serving is 260 calories.  That is consistent with My Fitness Pal also.  19 grams of protein, and 21 grams of fat.   It is higher in fat than if I didn’t eat the skin.  How bad is it, really?

    So I did some reading on how much fat I should eat in a day.  The mayoclinic.org website states
    Total fat: 20% to 35% of daily calories – at a conservative 1200 calories per day, that would equate to 240 – 420 fat Calories per day.
    Saturated fat: 10% or less of daily calories.  At 1200 calories per day, that would equate to 120 calories or less per day.

    There are 9 Calories per one gram of fat.  My chicken thigh (with skin) had 21 fat grams or 189 fat calories.  My chicken thigh (with skin) had 6 grams saturated fat or 54 saturated fat calories.

    Chicken Thigh, mixed vegetables with butter (and wine.)
    Maureen, my alternative health friend, always told me eating fat doesn’t make you fat.  It’s the starches, sugars, and processed food that should be avoided.  Fat calories actually makes you feel more full and satisfied longer.

    Sit down and eat your meal at the table.
    I’m not telling you anything you haven’t heard before.  We get in such a rush that we eat in our car, we eat at our desk, we eat in front of the TV.  But this week I made it a point to sit at my table.  I even used my nicer dinnerware a couple of times. 

    Concentrate on slowing down.  Really chew your food.  Savor the taste.  Enjoy every bite.
    Remember it takes 20 minutes before your brain registers that you’re full. 
    You may want to use a smaller plate for a full plate of food. 

    Water – half my body weight in water is a lot.  I don’t think I hit that mark any day this week.  But it was certainly better than before, and I will continue to try harder to hit that mark.

    Exercise – Rather, Activity!  I added activity almost every day.  I walked 4 days with a girlfriend.  I danced three days and I swam several days. 
    Ham and Cheese Roll-up, tomatoes
    While walking, I had my phone in a pocket and “My Fitness Pal” App logged my steps.  One day I made it over 10,000 steps.  Another day was 8,000.  I will work towards 10,000 steps every day.   

    Logging what we eat - I logged my food every day in the My Fitness Pal App.  It’s a free app and it’s really easy to use.  

    This week I ate avocados, bananas, yogurt, berries, oranges and apples, Fresh tomato and Mozzarella, Almond butter, Spinach omelets, and taco salad without chips. (15 chips would have been 150 calories)
    Taco Salad with Avocado

     

    Progress

    I did good this week. My scale is down 4 pounds in 7 days.

    It has been my experience that the first week is a greater loss because we will drop water weight our body has been holding on to.  I’m on a journey.  And I’m following my road map.  I hope you’ll want to come along.

    What has worked for you?  What are your go-to recipes?
    Pork Tenderloin, Baked cauliflower,
    and homemade applesauce
    Steak, Yellow Tomato, Basil,
    Mozzarella, and balsamic glaze

    I would Love your feedback.  Feel free to email me at Shelly@harterhouse.com.  And let me know if I can share your suggestions



    Monday, August 5, 2019

    Cheesecake Bars




    CHEESECAKE BARS
    Ingredients for crust:

    1/3 cup brown sugar

    1/3 cup soft butter

    1 cup flour

    Cream the brown sugar and butter together. Then blend in the flour until crumbly. Separate 1 cup for topping. Place the rest in a 8x8 inch ungreased baking pan and press down to make crust. Bake at 350 degrees for about 10 minutes. Remove from oven to cool.


    Ingredients for filling:

    2 - 8 ounce bars of cream cheese, softened

    1/2 cup granulated sugar

    2 eggs

    4 tablespoons milk

    2 tablespoons fresh lemon juice

    1/2 teaspoon vanilla

    In a large bowl, beat the cream cheese and sugar until creamy. Add the eggs, milk, lemon juice and vanilla and beat well. Pour the cream cheese mixture over the crust and spread out evenly. Sprinkle the reserved flour mixture (topping), over the cream cheese filling. Bake at 350 degress for about 25 minutes. Cool and refrigerate. Cut into bars and enjoy!

    from Lynda's Recipe Box