I was invited to a cookie swap party today. I tried a new recipe for gingerbread biscotti dipped in white chocolate. (Yes, they were delicious!) I arrived at the party and was surrounded by TONS of kids. I was the only one who made a "grown-up" cookie choice. So, as the cookie platters were passed out to the kids to fill with the cookies everyone had brought.......I watched as each and every kid skipped over the biscotti in favor of the kiddie oriented treats. Now, I am familiar with rice krispy treats but I had not heard of devil's food cookies made from a box mix with canned frosting. I also learned you can make a "cookie" by pouring melted butter and brown sugar over graham crackers sprinkled with nuts. Or, a "cookie" made by melting a Rolo candy on top of a little pretzel. The kid friendly cookies just went on and on.
Then the grown-ups all descended on my biscottis. It was easy for me to avoid most all of the cookies. They simply did not look good! So, a new secret discovered - go to cookie swaps that are overrun with kids! It is easy to refuse those types of cookies!
I hope you are enjoying the season as much as we are! My brother and his family arrive this week. I can't wait! His 2 sons will be staying at our house. They are 14 and 16 and I love them to distraction! It is going to be AWESOME having them here for Christmas and New Years! Instead of cookies in the cookie jar, I am filling it with Kathi's awesome fit bites so they will have healthy snacking available! There will also be a full basket of fruit on the counter at all times! We plan to take them to the gym and for lots of walks on the beach. FUN, Fun, fun!!!
Wishing you and yours lots of love, health and family and friends to share!
Desire to embrace the season. Dedication to keeping healthy choices available. Discipline to keep exercising throughout it all.
Saturday, December 17, 2011
Saturday, December 10, 2011
Try a "Mini" Fix!
Frequently, in my work, I facilitate leadership development sessions. I bring bags of mini candy to the workshops and put a few on each table. Most people enjoy a bite. I rarely touch them myself. I like to tell people that I am alergic to sugar. When I say it, most people nod their heads and look sympathetic, but I quickly follow-up with....whenever I eat it, I break out in hips! It takes a few beats, but they realize I am making a joke - har de har har!
So tonight, I was really jones-ing for something sweet, so I ate a mini-twix. It has 30 calories and tasted yummy! So, if you are having a craving, try a mini! It just might do the trick!
Last night, we went to Golden Spoon yogurt. I orderd a pumpkin fat free frozen yogurt. The size I ordered has 100 calories so I worked it into my daily count. It was truly delicious and satisfying!
Our dear friend sent us her annual package of homemade almond roca, aka "Christmas Crack". This stuff is so good that it is sinful. So, the package is sitting under our tree, unopened. I figure if I don't open it, then I can't eat it! We will open it, likely on Christmas Eve and share it with the family. Until then, it stays under the tree!
I am satisfying my holiday craving one little bit at a time. This year, my goal is to get through the holidays with minimal impact on the scales. I will let you know how I do!
Desire for a stable weigh-in through the holidays. Dedication to small treats. Discipkine to keep the Christmas Crack unopened until the 24th!
So tonight, I was really jones-ing for something sweet, so I ate a mini-twix. It has 30 calories and tasted yummy! So, if you are having a craving, try a mini! It just might do the trick!
Last night, we went to Golden Spoon yogurt. I orderd a pumpkin fat free frozen yogurt. The size I ordered has 100 calories so I worked it into my daily count. It was truly delicious and satisfying!
Our dear friend sent us her annual package of homemade almond roca, aka "Christmas Crack". This stuff is so good that it is sinful. So, the package is sitting under our tree, unopened. I figure if I don't open it, then I can't eat it! We will open it, likely on Christmas Eve and share it with the family. Until then, it stays under the tree!
I am satisfying my holiday craving one little bit at a time. This year, my goal is to get through the holidays with minimal impact on the scales. I will let you know how I do!
Desire for a stable weigh-in through the holidays. Dedication to small treats. Discipkine to keep the Christmas Crack unopened until the 24th!
Sunday, December 4, 2011
Relaxing on Sunday Evening
Please remember to include relaxation in your schedule. All weekend long I have been busy with errands, personal services, planning for more holiday celebrations, all with an eye towards finally being able to plop down and finally relax. So here I am, plopped on the couch, tapping out my message to you and enjoying every relaxed moment! Our dinner is in the oven, the salad is tossed and all I have to do this evening is watch our favorite holiday movie with my wonderful hubbie.
Have you ever watched Love Actually? We watch it every year around this time. It is funny and endearing and filled with awesome actors and a great message to love each other during the holidays and always.
So my thoughts this week are all about including relaxation in your plan as an important component of your healthy journey!
Desire to just plop. Dedication to finding time to relax. Discipline to ensure your journey is well balanced.
Have you ever watched Love Actually? We watch it every year around this time. It is funny and endearing and filled with awesome actors and a great message to love each other during the holidays and always.
So my thoughts this week are all about including relaxation in your plan as an important component of your healthy journey!
Desire to just plop. Dedication to finding time to relax. Discipline to ensure your journey is well balanced.
Sunday, November 27, 2011
Once, Twice, Three Times Is the Charm!
Thanksgiving has come and gone. I hope your day was as memorable and filled with love as mine was. From start to finish, it was a wonderful day! I was surrounded by loving family, spectacular weather and yes, lots of great food!
My day began with putting the breakfast strata in the oven. It had to bake for a full hour, the perfect amount of time for walk #1. Allen and I went out for our first walk of the day, including a killer long hill! Then off to Mom and Dad's house to devour the strata! Then we hung out and helped out and went out for walk #2. This was post-breakfast but pre-Thanskgiving feast! The "feast", as expected, was super yummy and left us with a very full tummy. So, after eating dinner but before eating desert, we went out for walk #3. It was great! We passed another big group of people walking and said.....are you in between dinner and pie? They laughed and said....Yes!
It was an awesome day all around. I know I ate more calories that normal, but at least I kept moving throughout the day!
My next "treat" day will be December 14th, when we go to a friend's holiday celebration. Then again on 12/24-25! Until then, I am focused on staying on plan and in my healthiest groove! How about you?
Desire to enjoy the season! Dedication my health and well being. Discipline to keep moving through it all!
My day began with putting the breakfast strata in the oven. It had to bake for a full hour, the perfect amount of time for walk #1. Allen and I went out for our first walk of the day, including a killer long hill! Then off to Mom and Dad's house to devour the strata! Then we hung out and helped out and went out for walk #2. This was post-breakfast but pre-Thanskgiving feast! The "feast", as expected, was super yummy and left us with a very full tummy. So, after eating dinner but before eating desert, we went out for walk #3. It was great! We passed another big group of people walking and said.....are you in between dinner and pie? They laughed and said....Yes!
It was an awesome day all around. I know I ate more calories that normal, but at least I kept moving throughout the day!
My next "treat" day will be December 14th, when we go to a friend's holiday celebration. Then again on 12/24-25! Until then, I am focused on staying on plan and in my healthiest groove! How about you?
Desire to enjoy the season! Dedication my health and well being. Discipline to keep moving through it all!
Friday, November 18, 2011
Give Thanks!
Be intentional! Give thanks for all your blessings! If your blessings include an abundance of food this Thanksgiving, then be sure to follow these suggestions that I read about on the Calorie Count website:
1. Eat what you love and love what you eat.
2. Focus on the loved ones around you, they are an important part of your blessings!
3. Decide how you want to feel when you are done eatins. Full? Stuffed? Overflowing? Then fill your plate(s) accordingly.
4. Choose your food carefully. Don't waste calories on cranberries shaped like a can (unless that is one of your guilty pleasures!).
5. Set your fork down between bites. It will help you focus on what your are eating at that moment instead of focusing on the next bite.
6.Notice as the food gently fills your stomach. It will help you decide when to stop eating.
Mindful eating is a great way to enjoy your food and you will likely end up eating fewer calories!
I couldn't resist sharing this silly Thanksgiving poem with you all:
TWAS THE NIGHT OF THANKSGIVING,
BUT I JUST COULDN'T SLEEP.
I TRIED COUNTING BACKWARDS,
I TRIED COUNTING SHEEP.
THE LEFTOVERS BECKONED -
THE DARK MEAT AND WHITE,
BUT I FOUGHT THE TEMPTATION
WITH ALL OF MY MIGHT.
TOSSING AND TURNING WITH ANTICIPATION,
THE THOUGHT OF A SNACK BECAME INFATUATION.
SO, I RACED TO THE KITCHEN, FLUNG OPEN THE DOOR,
AND GAZED AT THE FRIDGE, FULL OF GOODIES GALORE.
GOBBLED UP TURKEY AND BUTTERED POTATOES,
PICKLES AND CARROTS, BEANS AND TOMATOES.
I FELT MYSELF SWELLING SO PLUMP AND SO ROUND,
'TIL ALL OF A SUDDEN, I ROSE OFF THE GROUND.
I CRASHED THROUGH THE CEILING, FLOATING INTO THE SKY,
WITH A MOUTHFUL OF PUDDING AND A HANDFUL OF PIE.
BUT, I MANAGED TO YELL AS I SOARED PAST THE TREES....
HAPPY EATING TO ALL - PASS THE CRANBERRIES, PLEASE.
MAY YOUR STUFFING BE TASTY,
MAY YOUR TURKEY BE PLUMP.
MAY YOUR POTATOES 'N GRAVY HAVE NARY A LUMP.
MAY YOUR YAMS BE DELICIOUS.
MAY YOUR PIES TAKE THE PRIZE,
MAY YOUR THANKSGIVING DINNER STAY OFF OF YOUR THIGHS!!
HAPPY THANKSGIVING TO ALL
Desire to enjoy the food. Dedication to giving thanks for our blessings. Discipline to be mindful and in the moment.
1. Eat what you love and love what you eat.
2. Focus on the loved ones around you, they are an important part of your blessings!
3. Decide how you want to feel when you are done eatins. Full? Stuffed? Overflowing? Then fill your plate(s) accordingly.
4. Choose your food carefully. Don't waste calories on cranberries shaped like a can (unless that is one of your guilty pleasures!).
5. Set your fork down between bites. It will help you focus on what your are eating at that moment instead of focusing on the next bite.
6.Notice as the food gently fills your stomach. It will help you decide when to stop eating.
Mindful eating is a great way to enjoy your food and you will likely end up eating fewer calories!
I couldn't resist sharing this silly Thanksgiving poem with you all:
TWAS THE NIGHT OF THANKSGIVING,
BUT I JUST COULDN'T SLEEP.
I TRIED COUNTING BACKWARDS,
I TRIED COUNTING SHEEP.
THE LEFTOVERS BECKONED -
THE DARK MEAT AND WHITE,
BUT I FOUGHT THE TEMPTATION
WITH ALL OF MY MIGHT.
TOSSING AND TURNING WITH ANTICIPATION,
THE THOUGHT OF A SNACK BECAME INFATUATION.
SO, I RACED TO THE KITCHEN, FLUNG OPEN THE DOOR,
AND GAZED AT THE FRIDGE, FULL OF GOODIES GALORE.
GOBBLED UP TURKEY AND BUTTERED POTATOES,
PICKLES AND CARROTS, BEANS AND TOMATOES.
I FELT MYSELF SWELLING SO PLUMP AND SO ROUND,
'TIL ALL OF A SUDDEN, I ROSE OFF THE GROUND.
I CRASHED THROUGH THE CEILING, FLOATING INTO THE SKY,
WITH A MOUTHFUL OF PUDDING AND A HANDFUL OF PIE.
BUT, I MANAGED TO YELL AS I SOARED PAST THE TREES....
HAPPY EATING TO ALL - PASS THE CRANBERRIES, PLEASE.
MAY YOUR STUFFING BE TASTY,
MAY YOUR TURKEY BE PLUMP.
MAY YOUR POTATOES 'N GRAVY HAVE NARY A LUMP.
MAY YOUR YAMS BE DELICIOUS.
MAY YOUR PIES TAKE THE PRIZE,
MAY YOUR THANKSGIVING DINNER STAY OFF OF YOUR THIGHS!!
HAPPY THANKSGIVING TO ALL
Desire to enjoy the food. Dedication to giving thanks for our blessings. Discipline to be mindful and in the moment.
Saturday, November 12, 2011
Drop and Give Me 10!!
With the holiday season in full swing, the scary temptations are everywhere! Next weekend, we are invited to a dear friend's house to share their early Thanksgiving dinner. I have been asked to bring 2 deserts. I will make a pumpkin cheesecake with ginger snap crust. If it turns out well, I will make the same cake for Thanksgiving Day at my folk's house in celebration of my Mom's birthday. I will also bring a plate of brownies as the #2 desert. Do you think it is possible for me to escape without a small piece of the cheesecake???? I think not!
Then on Sunday, we are meeting a BFF for a brunch. I think I will do fine because I will be able to make my own selection and eat clean. Then, of course, there is 'turkey day" itself. As I mentioned, there will be yummy pumpkin cheesecake, as well as homemade german chocolate cake for my husband's birthday cake! I also make a killer brie and smoked salmon breakfast strata and bring it over for everyone to enjoy. It is simply delicious! I know I will have some of the best mashed potatoes in the world with killer gravy and a hot cornbread muffin with butter and honey - 2 of my favorite things on Thanksgiving Day! OK, I admit it, I will fast the day after to compensate!
Then there are a few big parties in December. I will save all my calories for those parties. Then I will allow myself to taste all of my Mom's Christmas cookies on 12/24 and 12/25. See why I think it is scary???
This year, my goal will be to practice moderation with these celebrations. I met a very interesting woman yesterday who described how she overcame 20 years of cigarette addition, including trying every program, patch and gum out there to quit. She decided she could reprogram her brain's response to the desire for a cigarete, which she says occurred every 20 minues of her adult life. Everytime she experienced the cigarette craving, she would drop to the floor, literally, and do 10 push ups. She said, when she began, she could not do 10, and even then only on her knees. She is quite proud of the fact that now she can do 20 full body push ups all the way to the floor and back up to straight arms. She has successfully reprogrammed her brain signals and has been cigarette free for 2 full years! She states she will never have another cigarette.
Do you think I will be doing push-ups through the holidays? You betcha. I am going to reprogram my brain's response to food desires. I will let you know how it goes!
Desire to overcome the longing for food that I do not need. Dedication to honor my favorite holidays. Discipline to drop and do 10 push-ups.
Then on Sunday, we are meeting a BFF for a brunch. I think I will do fine because I will be able to make my own selection and eat clean. Then, of course, there is 'turkey day" itself. As I mentioned, there will be yummy pumpkin cheesecake, as well as homemade german chocolate cake for my husband's birthday cake! I also make a killer brie and smoked salmon breakfast strata and bring it over for everyone to enjoy. It is simply delicious! I know I will have some of the best mashed potatoes in the world with killer gravy and a hot cornbread muffin with butter and honey - 2 of my favorite things on Thanksgiving Day! OK, I admit it, I will fast the day after to compensate!
Then there are a few big parties in December. I will save all my calories for those parties. Then I will allow myself to taste all of my Mom's Christmas cookies on 12/24 and 12/25. See why I think it is scary???
This year, my goal will be to practice moderation with these celebrations. I met a very interesting woman yesterday who described how she overcame 20 years of cigarette addition, including trying every program, patch and gum out there to quit. She decided she could reprogram her brain's response to the desire for a cigarete, which she says occurred every 20 minues of her adult life. Everytime she experienced the cigarette craving, she would drop to the floor, literally, and do 10 push ups. She said, when she began, she could not do 10, and even then only on her knees. She is quite proud of the fact that now she can do 20 full body push ups all the way to the floor and back up to straight arms. She has successfully reprogrammed her brain signals and has been cigarette free for 2 full years! She states she will never have another cigarette.
Do you think I will be doing push-ups through the holidays? You betcha. I am going to reprogram my brain's response to food desires. I will let you know how it goes!
Desire to overcome the longing for food that I do not need. Dedication to honor my favorite holidays. Discipline to drop and do 10 push-ups.
Sunday, November 6, 2011
The Joy of Interval Training
I think it is time for me to take my workouts to a different level. Specifically, I am discovering the joys of interval training... :-). This means warming up with your cardio of choice, then alternating between your normal effort level and going as hard as you possibly can. Then work to sustain intervals for your normal cardio period.
Since I am no longer a runner, I am doing this on the cross trainer, the spin bike and the reverse "escalator" stairmaster machine. I promise you it is kick butt-alicious! It certainly increases your heart rate. It increases the amount of sweat. It increases your breathing rate. It also increases your desire to get to the end of the interval!!! My cardio workout looks like this: a 10 minute warm up, during which I go from easy level to medium exertion. Then 2 minutes of "hard as I can go", then 3 minutes of medium/hard exertion. Then I alternate between 2 kick ass minutes and 3 medium/hard minutes until I reach 60 minutes. So far, I am enjoying the extra effort. Try it, you may like it too!
I am on day 2 of a 3 day "fruit flush". I spoke of this quite awhile ago. I realized it had been too long since I had imposed this discipline on myself. So, I jumped in yesterday. IT IS REALLY HARD to apply different discipline. If for no other reason, this gives me great empathy for anyone who has not yet begun their own healthy journey and is trying to find the motivation to do so. Changing behavior is not easy. It is a constant and continual lesson on my journey. Fascinating, simply fascinating, how we humans want to cling to "what is" instead of running towards "what could be". So, wish me luck that I make it through successfully to the end of day 3. I will let you know next week. SMILE!
Desire to keep learning and raising the bar of performance. Dedication to understanding how hard this can be. Discipline to stick with a commitment once it is made.
Since I am no longer a runner, I am doing this on the cross trainer, the spin bike and the reverse "escalator" stairmaster machine. I promise you it is kick butt-alicious! It certainly increases your heart rate. It increases the amount of sweat. It increases your breathing rate. It also increases your desire to get to the end of the interval!!! My cardio workout looks like this: a 10 minute warm up, during which I go from easy level to medium exertion. Then 2 minutes of "hard as I can go", then 3 minutes of medium/hard exertion. Then I alternate between 2 kick ass minutes and 3 medium/hard minutes until I reach 60 minutes. So far, I am enjoying the extra effort. Try it, you may like it too!
I am on day 2 of a 3 day "fruit flush". I spoke of this quite awhile ago. I realized it had been too long since I had imposed this discipline on myself. So, I jumped in yesterday. IT IS REALLY HARD to apply different discipline. If for no other reason, this gives me great empathy for anyone who has not yet begun their own healthy journey and is trying to find the motivation to do so. Changing behavior is not easy. It is a constant and continual lesson on my journey. Fascinating, simply fascinating, how we humans want to cling to "what is" instead of running towards "what could be". So, wish me luck that I make it through successfully to the end of day 3. I will let you know next week. SMILE!
Desire to keep learning and raising the bar of performance. Dedication to understanding how hard this can be. Discipline to stick with a commitment once it is made.
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