Guest Blogger Tips for Thursday

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Photo of the two cowboys ~ a daddy is a boy's best friend (next to the momma)!

 

“Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.” (NLT)

Ecclesiastes 4:9–12

In the world of creating a healthy lifestyle it's so much more fun to have a friend or two to join you!  Today's blog posting is actually a re-post from one of my new friends.  Her name is Denise VanCleave and she is a sister to my best buddy Donna from work.  Denise was gracious enough to send me her how-to's for creating a healthy lifestyle and it truly helped get me off to a great start.  So I wanted to share her success story and her tips for creating better alternatives on your journey to success.

In one of my first posts we talked about hitting your target and it's essential to know where you're going in order to hit that bullseye. I think one of the keys to losing weight and keeping it off is to know your calories.

Denise Van Cleave our guest blogger will share with you how important calorie counting is as well as share tips for snacks, breakfast, and everything in between.

Denise Van Cleave's Tips on Calorie Counting

Before you eat out, check out http://www.calorieking.com/ to get some basic calorie counts. You can search many restaurants on there and find out the best menu choices. You'll be amazed at the calorie count on some of the most basic fast foods.

Chew gum when you are hungry or when you are cooking. It sounds like such a simple thing but somtimes just that gum in my mouth takes care of the hungry feeling, especially if it's in my head.

Pepperming and chai teas are two of my favorite afternoon treats. Actually, during the holidays they come out with a tea called Candy Cane Lane and it is wonderful! I add a little Splenda to the tea and drink it hot. With the chai tea I typically add a little Splenda and some fat free French Vanilla liquid coffeemate. **It's Steph's favorite -- I like Vanilla Chai Tea -- super yummy!!

Do whole-grain everything. Don't waste your time on white bread, buns, tortillas, etc. I LOVE the 9-grain Italian bread in the bakery section of Wal-Mart bakery. While I don't know the calorie content, I feel pretty good about the fact that it does have whole grains in it.

There's a website -- http://www.hungrygirl.com/ -- that has lots of recipes for lighter versions of things as well as some good ideas. There's a newsletter you can sign up for (I have) that sends an email every day with some new things to try or recipes and the nutritional information, etc. it's always good reading:)

There's also a website -- http://www.buddyslim.com/ -- that has a place to blog, read other's blog, find info on weight loss, etc.

I also like http://www.prevention.com/ (I think) for Prevention Magazine'swealth of info on weight loss, fitness, etc.

Here are Denise's top Breakfast Picks

I try to eat somewhere around 300 calories during the morning. If I eat a lower calorie breakfast I usually throw in a banana or something for a mid-morning snack. If I eat all 300 calories at breakfast I don't usually eat a morning snack. Here are a few ideas:

1 slice of whole wheat bread (no more than 80 calories/slice) with 1 Tbls. Peanut Butter (95 cal)

All Bran Bran Buds (1/2 c) 110 calories w/ 1/2 c. skim milk (40 calories)

1 Eggo Nutrigrain waffle (85 calories) with 1/2 cup skim milk (40 calories)

Nonfat light yogurt (80-110 calories) with 1/4 c. granola cereal (110 calories)

1 medium banana 110 calories

Fiber one Oats & Chocolate Bar (140 calories)

Lunch

I typically try to take in somewhere around 300-400 calories at lunch

Lunchables Jr's (130 calories) have a small amount of turkey, mozzarella, & mini Ritz crackers but are reasonably filling when eaten on top of lettuce or with something else.

1 slice whole wheat bread (80 cal) with turkey and lettuce. Add a serving of pretzels or Veggie Crisps & you've got a meal.

Snyder's Veggie crisps are a good alternative to chips and have 130 calories/16 chips.

Lean Cuisine is good to fall back on or to get you in the habit of eating a smaller lunch. It doesn't stick with me like regular food, though, and the sodium content is relatively high.

At McDonald's I order a Happy Meal with chicken nuggets, apple dippers (I don't eat the sauce) and tea. The whole meal is roughly 300 calories and is a pretty good choice for fast food.

Supper

I eat whatever everyone else eats but in a smaller portion. I try to add more vegetables than I used to and also more fiber. If I snack appropriately throughout the day I'm not so famished by supper time that I overeat.

In the Fall/Winter I ate a baked sweet potato for supper. I bake them until they're mushy then put a little Omega-3 County Crock on the potato with a pinch of brown sugar splenda, and cinnamon.

When making pasta of any kind I use whole wheat pasta or the Barilla pasta that has the Omega 3's added; the flavor isn't any different and it's a positive change.

Snacks

This is the BIG one. If it weren't for snacking I wouldn't survive!

1 oz. of almonds (about 1/4 cup) 170 calories. Seems like a lot but it has the monosaturated fats, protein, and vitamins/minerals that are necessary and good for you! I have these at least a couple of times a week.

100 calorie packs are great to have around when you're craving something sweet but are nutritionally void so should be used in moderation.

Lunchables Jr.'s has a Teddy Grahams/mozzarella cheese/strawberry yogurt dip pack that is a nice snack for 130 calories. It takes long enough to eat that you don't eat it and then immediately turn to something else.

Fiber One Caramel Delight cereal is OUT OF THIS WORLD!! It has 220 calories for 1 cup but is a phenomenal snack. I've never eaten it with milk and don't think I will. Makes a great way to get some necessary fiber in your diet without it being fiber-y.  Stephanie loves Cinnamon Pecan Special K as an afternoon snack along with Vanilla Chai Tea!!  It helps to keep my crunchy and sweet cravings at bay.

One of my absolute favorite things in the cold months was drinking a large mug of peppermint or green tea in the afternoon. I always add a little Splenda as well. It kept me from eating when I had that "gotta have something in my mouth" urge. Also, those Chai teabags make a great treat with a little Splenda and fat free vanilla creamer.

Popcorn is a whole grain and is healthy as long as it's not the buttery kind. They have 100-calorie bags that are portion controlled.

I love the laughing cow light cheese wedges with either Kashi 7-grain crackers or reduced fat wheat thins. They take care of that urge to eat cheese. Light string cheese has only 60 calories and is good with the above crackers.

Sugar-Free pudding cups (60 calories).

Slice an apple, sprinkle cinnamon & microwave for about a minute. Tastes like apple crisp:)

For a special treat, I have one of those Warm Delights Minis Caramel Cake things (150 calories). It's one of those things that's nutritionally worthless so I don't do it often, but sometimes I just need cake. This way it's portion-controlled yet tasty.

I also allow myslef a little bit of dark chocolate (it is good for you, after all). I usually buy a bag of the Dove dark chocolates and eat 1-2 just to take care of the chocolate craving.

South Beach Diet/Living has some on-the-go things to add to your water that are called, "Tide Me Over". Stephanie loves the Crystal Light Hunger Satisfaction Strawberry/Banana on-the go. They have protein and fiber in them and are very good to take the edge off hunger. You'll find them in the same area with Kool-Aid and Crystal Light. Sometimes I get tired of water and this is a nice alternative.

Thank you my special friend for sharing all of your wonderful tips to our Meltdown participants!  Your friendship means so much and I appreciate all of your support and inspiration.

With love, Stephanie

Monkeying Around Tuesday

For I am the LORD, your God, who takes hold of your right hand and says to you,

Do not fear; I will help you. 

Isaiah 41:13

When we arrive home from our day of school & work our #1 Rule is shoes off, comfy clothes on, and then we turn the radio on.  For the little cowboy that means the surround sound gets turned on along with "The Message", which is a Christian radio station

we listen to through Sirus Satellite radio.

The song, "Courageous" came on by Casting Crowns and the little cowboy was belting out the lyrics,

Where are you, men of courage?
You were made for so much more
Let the pounding of our hearts cry
We will serve the Lord

We were made to be courageous
And we're taking back the fight
We were made to be courageous
And it starts with us tonight

Lord, make us courageous.

You can click onto the You Tube link to see the official video of "Courageous".

http://www.youtube.com/watch?v=tI1LgfkF8J8 

It's also the Friday Night movie of the week at our house this week:)

After the song was over, the little cowboy stepped down off of his white folding step stool that he uses as his singing platform and sat down to watch me cook supper.  This is our time together to discuss any topic that pops into the little cowboys mind.  Courageous has been on his mind ever since we selected it as our movie pick of the week and the echoes of the word have been resonating on the playground too.

"Mom, remember the past few weeks I have been praying for ______?"  

There has been a big, big, big reason for me praying for him. 

Last year, when I was in first grade, there were only a few of us that could climb the monkey bars and _____ wasn't one of them.  He's really scared of heights, climbing trees, and just about anything that has to do with climbing a ladder.  He just get's frozen. 

"He's still scared Mom and he's in second grade now." 

His fear holds him back every day on the playground. 

 It really hurts me as his friend to see him not be able to achieve this.

I told him I was praying for him every day ~ sometimes lots of times a day and I knew God would strengthen him and give him courage to work on his fear.

I decided I would help him too and all of our friends formed a "help ____ climb club".

So, for the past two weeks a group of us have been encouraging him to take one climb at a time and make it to the top rung on the ladder.  Today he made it all the way and we had a celebration!  I know God surrounded him with the right friends and with everyone praying he found the strength inside of him to be courageous. 

Now we have another problem though, Mom . . . . .

We just have to work on _______ not being afraid to climb down!!

 Courageous has many different faces.  Some are missing teeth through encouraging smiles, some are the face of victory for climbing the monkey bars for the first time, and some are the face of a friend as they cheer you on to victory.  We were all meant to be courageous ~ for ourselves and for each other.

Be courageous today as you workout.  Believe in yourself as you strive to climb the ladder of healthy eating and exercise.  Each small step that you take today will soon have you at the top of the mountain claiming victory over what once was an obstacle. 

Listen, can you hear the cheer of your friends as you throw your hands above your head with an "I did it" Rocky Balboa dance?  I can!

With love & friendship ~ Stephanie

 

 

Skinny Version of Superbowl favorites

We are gearing up for our Superbowl Party this weekend!  I think we watch it for the commercials and nothing else!!

Our get-togethers always have food as the center piece and this is another reason to have  a fun-filled day full of family, friends, and food.  This year I decided to make 3 skinny versions of our favorites.  I posted the recipes below to share ~ print them off to have as appetizers even if you are not having a Superbowl party

Pizza Puffs 1+ points to 5+ points depending on toppings

Ingredients (4 servings, 6 pizza puffs each)

• 3/4 cup whole wheat flour
• 3/4 tsp baking powder
• 1 Tbsp Italian seasoning
• 1 tsp crushed red pepper flakes
• Dashes of sea salt & freshly ground black pepper
• 3/4 cup 2 % milk
• 1 egg, lightly beaten
• 1 cup shredded part skim mozzarella cheese, 1/4 cup reserved for topping
• 1/2 cup shredded whole milk mozzarella cheese
• 1/4 cup grated Parmesan cheese

ALL OF YOUR FAVORITE LOW POINTS+ TOPPINGS:

• 9 slices turkey pepperoni, chopped (1 points+)
• Sun dried tomatoes, chopped
• Pickled sweet cherry peppers, chopped
• Pineapple tidbits
• Olive Slices
• Any veggies ~ cherry tomatoes, peppers, onions, mushrooms
• Pizza Sauce for dipping

Instructions

• Preheat the oven to 375 degrees. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the flour, baking powder, Italian seasoning, sea salt, pepper and red pepper flakes; whisk in the milk and egg. Stir in the mozzarella and Parmesan, let stand for 10 minutes.
• Stir the batter and divide among the mini-muffin cups. Mix and match your favorite toppings making sure to press them into the dough.
• Bake until puffed and golden, 20 to 25 minutes.
• Meanwhile, microwave the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping.

Meatball Sliders

Ingredients (30 sliders)

• 2 packages Store Bought Pizza Dough
• 1/2 cup part skin mozzarella, shredded
• 1/4 cup fresh basil, minced for garnish, optional

Meatballs

• 1 lb 93% lean ground beef
• 1/2 lb Lean Turkey Sausage
• 1 large egg, beaten
• 1/2 cup Italian bread crumbs
• 1/2 medium onion, chopped fine
• 1/2 cup carrots, chopped fine
• 1/2 cup celery, chopped fine
• 4 cloves garlic, minced
• 1/2 tsp crushed red pepper flakes
• 2 tsp Worcestershire sauce
• 1/4 cup fresh basil leaves, minced
• 1/4 cup grated Parmesan cheese
• 1/2 cup nonfat Greek yogurt
• A few shakes of sea salt and black pepper

Marinara Sauce

• 1 Tbsp extra virgin olive oil
• 1/2 onion, finely chopped
• 1/2 cup carrots, finely chopped
• 1/2 cup celery, finely chopped
• 3 cloves garlic, minced
• 28 oz can whole peeled tomatoes in juice, chop tomatoes
• 28 oz can crushed tomatoes
• 6 oz can tomato paste
• 1 cup red wine, I used Merlot
• 1/4 cup fresh basil, finely chopped
• 2 tsp crushed red pepper flakes
• 1 bay leaf (dried or fresh)
• Sea Salt and Black Pepper to taste
• Instructions
  • Preheat oven to 450F. Spray a large cookie sheet with nonstick spray. Finely chop your veggies by hand or using your food processor. The veggies are similar for the meatballs and sauce so you can chop them all at one time.
  • Combine ground beef through parmesan in a large mixing bowl. Mix up meatball ingredients. Add the Greek yogurt and continue mixing until well combined, yet not over-mixed.
  • Use a tablespoon to scoop out 1.5 inch round meatballs and space equally onto your prepared baking sheet. Place meatballs in oven and roast about 15 minutes.
  • Optional: You can “fry” your meatballs in a large NONSTICK sauce pan with 1 Tbsp Olive Oil until browned on all sides, about 5 minutes per side.
  • Heat a large sauce pan over medium heat. Add oil and onion, celery, garlic. Cook until softened, about 2 minutes. Add remaining ingredients and bring sauce to a bubble, reduce heat, and simmer for 35 minutes.
  • Add meatballs and continue simmering for 15 minutes. If using store bought pizza dough, divide into 30, 1.5 inch balls or rounds. Brush with olive oil and sprinkle with coarse sea salt and parmesan. Reduce oven heat to 400 and bake for 10 minutes or until cooked through and golden.
  • Slice rolls in half, add 1 meatball, 1 Tbsp sauce, 1 tsp mozzarella and a sprinkle of basil leaves. Serve at once.

Crispy Chipotle Potato Skins

6 Points Plus

	4 large uncooked potato(es), baking-variety, cooked, cooled and quartered lengthwise
	1 1/2 Tbsp olive oil
	1 tsp chili powder, or chipotle chili powder
	1/4 tsp hot pepper sauce
	6 slice(s) cooked Canadian-style bacon, finely chopped
	3/4 cup(s) low-fat shredded Cheddar cheese
	2 medium fresh tomato(es), diced
	3 medium uncooked scallion(s), finely chopped
	1/2 cup(s) reduced-fat sour cream Preheat oven to 425°F. Scoop out flesh of potatoes, leaving a thin layer of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes.) In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges in a single layer on a large nonstick baking sheet; sprinkle with bacon and cheese. Bake until cheese melts and potatoes are heated through, about 15 minutes. Sprinkle with tomatoes and scallions; serve with sour cream on the side. Yields 2 potato skins and about 2 tablespoons sour cream per serving.

Happy Weigh In Friday!

**Photo of the little cowboy surveying his baby calves on top of the hay

But let all who take refuge in you rejoice; let them ever sing for joy, and spread your protection over them, that those who love your name may exult in you. For you bless the righteous, O LORD; you cover him with favor as with a shield.  Psalms 5:11-12

Happy Weigh in!  Friday's are always a day of celebration at our house as well as game night for the little cowboy!  We plan all week long for the "event" we will be doing on Friday night.  I have explained our elaborate movie nights where we dress up as characters from the movie or the little cowboy builds a fort, castle, or barn for us to put pillows in so we can relax while we're watching our movie.  Tonight we will be playing Boggle (old time game as he calls it) that has a timer and you create words out of the mixture of letters, Crazy 8's, and he wants to write another song together.  He will be playing the harmonica and he told me I would be singing using our new microphone.  I'm sure the dog will be howling non-stop as we create our new song!!

On the ride in to school the little cowboy was humming the start to his new song that we will be working on.  I asked him if he had lyrics that he was thinking about and he said,

"Well, we have so much to be thankful for this week I think we should put together words of praise to thank God for his blessings this week". 

He then went on to say, "How about something like this?"

We sing your praises, Lord God Jesus, shine your light of mercy down upon us

We sing your praises, Lord God Jesus, shine your light of mercy down on me   

It's going to be another AMAZING Friday night at our house ~ full of praises for the blessings this week.  My blessing is that this morning on the scale I was down 1.50 pounds and 3/4 of an inch off of my waist!  YEAH!  I think switching up my fitness routine worked great but I honestly never get tired of Walkfit.  Don't forget that the workouts are on You Tube ~ look up Leslie Sansone's Walkfit ~ there are 5 miles (individually) on there for you to use as a workout. 

Since our first Meltdown began I always take weekly pictures of myself so I can visually see how far I have come.  It allows me to celebrate the person I am, the person I am becoming, and it shows me where I don't ever want to be again.

Today I am sharing my before, when I started the very first Meltdown and my today, which was taken this morning.

Before

 

 

Last week ~ notice the dimples in the cheeks.  I never knew I had

dimples or else I forgot as it's been tooooooo long since I have

been this size.  No double chin like in the before either!

This morning ~ dimples still there and my cheeks aren't as round.

Remember to take photos of yourself ~ you look at yourself every day and

don't notice the changes in your face & body. 

A picture always tells the truth!

It's crunch time!  Time to increase what you have been doing.  It's time to reset your goals.  We are at the midway point for this Meltdown and it's time to step out of your comfort zone and pour on a good dose of sweat!  I am increasing my workouts to morning and evening for this upcoming week.  I am going to do a 10 minute mile from my Walkfit DVD at 5 a.m. then after supper I will do my 4 Really Fast Miles.  That will put me at 5 miles a day ~ 6 days a week ~ for 30 miles per week.

My goal is not only to see a decrease on the scales and in my waist measurement but also to be on a healthier fitness level.

What is your goal for next week?  Send me an email so I can cheer you on to victory!

With love & friendship ~ Stephanie

PUSH yourself Thursday

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance,  and endurance produces character, and character produces hope.

Romans 5:3-4 

Cross references:

1. Romans 5:3 : See Matt. 5:12
2. Romans 5:3 : See Luke 21:19; James 1:3

We can all remember a time when we've been pushed to the brink of our limits with our feet dangling over the edge of an enourmous cliff ~ this has been my parents for the last 12 weeks!  My dad underwent knee surgery.  No big deal.  Knee surgery.

It's not big deal unless that knee surgery along with intense physical therapy 6 days a week has left you feeling no better or might I even say, worse, than you did prior to the surgery.

Throw on top of that a procedure called a "manipulation" where they re-adjust the knee to tweak the surgery.  That manipulation 10 weeks post surgery puts you right back to square one and the Dr. tells you it was the worst manipulation he had ever done in his 20+ years of practice.  Dangling over a cliff . . . . . you can see why.

My parents have been married for 46 years and this has been the most trying part of their marriage.  My mother is a fixer and wants to control a situation she has no control over.  My dad is the awesome, super - over achiever who expected to run a marathon 9 days post surgery (just kidding ~ kinda) and mix that in with mom having to drive him everywhere which led everyone to a feeling of helplessness.

The road has been long, the journey rough, but the end result is that Dad is now in his 3rd week post manipulation and improving by leaps & bounds on a daily basis.  Last night I was on the phone getting my daily report from both of my parents.  After I hung up the phone I went into the living room and the little cowboy was waiting for the update on Papa.

"How did he do today Mom?"  I gave the cowboy the full report and I said, "Papa is really full of endurance and strength and we are so proud of the him".  The little cowboy smiled and said, "Thank you God for pulling him through and showing him how mighty he can be" AND "Thank you for making Nonna a warrior full of patience and push!"

Push?  Yes, push.  What's that mean?  

"Nonna doesn't put up with any excuses and she pushes Papa to be better just like God does!"

Words of wisdom for today ~ Push yourself! 

Push yourself harder when you workout even when you are tired or have had a hard day.  Push yourself to go 5 minutes more each day. 

 Push yourself to jog in place or do jumping jacks while the commercials are on while you're watching your favorite program. 

Push yourself to do more this week than last week.

Push yourself to be all that you can be!

With love & appreciation ~ Stephanie  



Weekly Menu, tips, and ideas

*Photo taken out our back door of the farm right before a storm

 If you say, “The LORD is my refuge,”
and you make the Most High your dwelling,
no harm will overtake you,
no disaster will come near your tent.
For he will command his angels concerning you
to guard you in all your ways;
they will lift you up in their hands,
so that you will not strike your foot against a stone.
You will tread on the lion and the cobra;
you will trample the great lion and the serpent.

Psalm 91:9-13

 

The little cowboy has been working hard on memorizing Psalm 91 for his bible memory.  It is one of my favorite passages in the Bible and I have needed a reminder this week that God has angels all around us who guard us, give us new inspiration, and lift us up.

You each do that to me every day, in little ways, without even knowing.  You inspire me to stay on track.  You mentor me with recipes, exercise tips, and most of all friendship.  You are the reason I love this Meltdown because I know I'm not alone in my quest to become healthier and we are much stronger together than we would ever be alone.

Weekly Menu

My weekly menu this week is still simple, 15 minute meals that help me to fuel my body and keep me full.

Breakfast

Egg Beater Omelette (I use half for 1 day)

Spray non-stick cooking spray into pan and mix ~

I use 1/2 C. Egg Beaters and 1/4 c. Egg Beater Egg Whites

Mrs. Dash Southwest Chipotle (sprinkle to liking)

Garlic Powder

Onions, mushrooms, & spinach

I sprinkle it with 1 teaspoon of feta cheese.

**I make them up the night before and cut them in half to pack for breakfast to take to the office and I pair it with a 110 calorie Whole Wheat Bagel thin toasted and eaten plain.

Snack if I need it (lately I haven't needed a snack until the afternoon).  1/2 Cup Organic Greek Yogurt mixed with my homemade granola (recipe posted last week) and topped with a banana.

Lunch

Pasta with chicken and my homemade Pesto sauce. 

**I measure my chicken into ounces and put 2 ounces in a package.  1/2 cup of cooked pasta and topped with a Tablespoon of Pesto, fresh tomatoes, and spinach.  I love this because it's flavor packed and a great balance between carbs, protein, and vegetables.  Plus it's filling and I know what's in it versus the pre-packaged meals that are full of sodium and hardly any meat or veggies!

I also trade off days between my pasta and replace it with a salad.

Supper

I have low carb wraps for this week that I can make into fajitas, mexican pizza, or a chicken wrap.  My sides will be roasted vegetables that I cooked yesterday but are wonderful reheated!

At night I seem to need a little something so I have been drinking Vanilla Chai Tea from Bigelo.  It's warm and infused with vanilla, cinnamon, and it makes me feel full ~ plus it has very little caffeine so I can still go to sleep at night!

*Photo taken at the farm looking down the hedgerow 

Exercise . . . . . .

I just love Walkfit!  I know I have said it a million times but I do!  I am going to alternate Cardio Party Zumba on Tuesday and Turbo Jam on Thursday just to mix it up a little for the week.  I hope by shocking my body with 2 different workouts in between the Walkfit that I will see a 3 pound loss on the scale.

Yes, 6 nights a week is a commitment but I keep telling myself that my blood pressure will thank me at the end of this 6 weeks!!  Plus I like that I'm fitting into smaller sizes and that everyone keeps commenting on how great my hair looks ~ it's not my hair, it's the fact that my face is thinner and you can see my dimples when I smile now!!

With love & friendship ~ Stephanie

 



*Photo taken at the farm as the storm moved in

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Tips & Miscellaneous ideas

*Cousins make the world go round

Let each of you look not only to his own interests, but also to the interests of others.

Philippians 2:4

Happy Weigh Day!

I was excited to get on the scales today as I had been very committed to the daily habits of my new lifestyle.  This week I still had a loss in both inches and on the scales.  My goal was 3 pounds but I ended up with roughly half of that and my inches were down 1 off of my waist.  I am still on track for my overall goals with last week and this week combined so I am rejoicing in the feeling of energy and vitality.

Several email questions for the week have been about how I keep track of my eating, water intake, do I count calories or points, and I thought today would be a great day to address those questions.

I have a big 3-ring binder that I keep everything in.  I divided it into sections based on weekly food plan, the recipes for the week so I can make out my grocery list, and things I'd like to cook.  The very first page of my binder I have a photo of myself (my smiling face) with a slimmer body under it.  I read in one of my research books that if you have been heavier for awhile it's hard to see yourself thinner.  By seeing yourself thinner you internally begin to see yourself thinner and a inside and outside transformation is made.

In the front inside sleeve of the binder I have my Weekly (Sun - Saturday) food log.  It's something I made up and is simple.  It has 3 meals, water intake, snacks, & exercise minutes.  One thing I have learned throughout the Meltdown is that for me to be personally accountable each and every day regarding food is the number one key to my weekly success on the scale.  The other key is 6 days a week of exercise but I have already touched on that this week AND last so enough said on that subject:)

I use to be an emotional eater and through the food log I discovered triggers that would set the downward spiral into action.  The first thing I found out is that in order to keep my blood sugar and energy level at prime, I need to fuel my body with breakfast and 3 hours later I need a fruit or a snack.  I eat a light lunch and have a snack again around 3 p.m.  It helps me not feel famished when I get home, I can get supper fixed for the little cowboy and not be tempted to snack on a bad choice.  I then exercise while he is eating and I eat about an hour after I exercise. 
I have found that I now eat to fuel my body and I am not eating to fuel my emotions and using food as a buffer.  The exercise 6 days a week has lowered my stress level and there's nothing that can replace the feeling of being in control of your eating, your exercise, and your lifestyle.

Have an abundantly blessed weekend ~ Stephanie

 

Microphone Thursday

The little cowboy as a "snake" in his class play

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.   James1:2-4     

Thank you for all of the great emails regarding our little cowboy and his article on the front page of the Tribune!  He is basking in the attention and is anxious to begin his next venture.  He loves to create plays, write music, and his new favorite is singing on the Wii.

Last week his twin cousins came to stay and they convinced me they couldn't make it through the weekend without County Dance 2 for the Wii.  The latest version is a double pack of Wii happiness.  It not only has Country Dance 2 but it comes with a microphone that you can use with other Wii games!  The house was filled with dancing, singing, and lots of laughs!

As I was working out last night, the thoughts of the microphone completely out of my head, in the middle of the third mile of Walkfit, I hear, "work it mom, work it"!  Then the rest of a little jingle that I can't remember the words too but needless to say I began to laugh as I realized the microphone worked without the Wii having to be turned on!

Never a dull moment at our house ~ EVER! 

Are you workin' it to the fullest this week?  If not, there's still time!  

Take 30 minutes the next 3 days and work it to the fullest.  Think of it as a last chance workout!  I sleep better when I exercise, feel more rested, have more energy, and my clothes keep getting bigger!

It's such a wonderful feeling to not feel tired all the time, to have endurance,

and to have energy. 

I have had a major breakthrough this week in my habit of exercise which was truly a lightbulb moment for me.  Wednesday's are always my super busy day at work, it's the night when I feel the most tired when I get home, and I normally have every excuse to not workout.  Instead of giving in to the excuse, I changed my clothes, tied my shoes, and pressed play.  About 6 minutes into the workout I felt energized, motivated, and better about myself for having made the decision to see my commitment to myself all the way through.  I did just what I had planned to do regardless of having felt tired 6 minutes ago.  After the workout I felt even better and it was at that moment that I told myself I can do this.  I can and will achieve my goals for this Meltdown because I can always COUNT ON ME!!

With love & friendship ~ Stephanie 

River of Jordan Monday

Joshua 4:24 "That all the people of the earth might know the hand of the LORD, that it is mighty: that ye might fear the LORD your God for ever."

You truly never know just what is in a child's mind or why they think a certain way.  At our house the little cowboy  is always entertaining and we laugh a whole lot! 

This is just another one of those stories.

Last week we had our Christmas get together with Aunt Boo Boo and Uncle Ted.  The little cowboy loves to see them because they are so much fun and Uncle Ted always has a good story to tell but also because they have an adorable dog named, "Lucy". 

Lucy is always glued to the little cowboy and they are never far from one another.

Lucy wasn't the only animal to greet the little cowboy at our family get together.  It seems that another visitor would also hold a special place in the little cowboy's heart. 

Jordan, the bunny came to live at Unlce Ted & Aunt Boo Boo's by way of the swimming pool.  Jordan hopped right into the empty swimming pool and was found by Uncle Ted about a week ago.  Jordan is a dwarf rabbit and his owner is nowhere to be found.  Uncle Ted called the radio stations to announce that they had found a rabbit in their empty swimming pool with the number to call to claim it.  As of last Saturday no one has claimed Jordan. 

The little cowboy carried Jordan all around and wouldn't let him go.  He patted it on the back like a baby and sat and snuggled with it too.  The rabbit is adorable and it MAY come to live at the farm but that is yet to be determined due to our Black Lab and daddy!

The little cowboy paid Jordan a visit on Friday just to see how he was doing and of course to tell me how adorable he was and that he didn't make any sound at all.  A dog barks; a cat meows; Jordan just hops and he smiles all the time Mom. 

I asked the little cowboy who picked out the name Jordan? Was it Uncle Ted?  Brooke?  Sasha?  The little cowboy said, "Mom it's simple".  He told me that the bunny was named Jordan because just like the Israelites he had crossed the river (aka the empty swimming pool) to get to safety. 

God made a dry path for Jordan to cross to find us.  The cowboy nodded his head and looked at me as though he couldn't believe I didn't already know that.

I sat there dumbfounded as I had never thought about Jordan's name in that manner. 

    Moses my servant is dead. Now then, you and all these people, get ready to cross the Jordan River into the land I am about to give to them—to the Israelites.  Joshua 1

On Saturday I went to St. Pat's thrift store as I am looking for sheer fabric to make my twin neice and nephew a "nook" for their rooms.  A nook is a special hideaway that is in the corner of their room where they can crawl inside of it to read, listen to music, or to write in their journals.  One wants a camo or dark brown fabric and the other wants pink.  I wanted sheer fabric that I could dye to meet the needs of their nook.  Instead I came across a recipe book written by our very own Walkfit guru Leslie Sansone!  The book is titled "Leslie Sansone's Eat smart, Walk Strong".  The book has amazing healthy recipes and I'm going to share two of them for this week along with my weekly menu.

Breakfast all week will consist of a slice of Italian Veggie Fritatta (recipe from last week), organic greek yogurt with a banana.  This keeps my energy level at peak performance and keeps me full until lunch.

Lunch includes a grilled chicken wrap for 2 days (Tu & Th), a salad full of chicken & vegetables with creamy avocado dressing (recipe will follow), and Chicken Pesto Pasta (recipe to follow).

Supper includes White Chicken Chili (recipe on the blog ~ search archives), Chicken Pesto Wrap, Salmon with roasted vegetables, and Salad.

Thank you to all of you for your wonderful words of encouragement for the success on the scale last week.  I fully believe in my heart that it was due to the diligence of working out (Walkfit 4 Miles) 6 nights and sticking to my written menu plan.  If I know in advance what I'm going to eat and that my preperation time at home is only 15 minutes from cook to serve then I'm great!  I find my set back occurs when I don't have a plan or when I have an unexpected delay in getting home.  I am then famished, make a bad choice, regret it, beat up on myself, and then get waaaaaaayyyyy off track. 

 I deserve to be a better planner in the recipes of life for a healthier lifestyle.  For me that means taking the time on Saturday afternoon to plan my menu, shop on purpose for it, and then on Sunday spend an hour cooking it.  I now have my week prep time cut down to 1 hour of cooking and preparing the menu except cooking the pasta or Salmon.

Make your weekly plan ~ exercise, eat healthy, drink your water, and BELEIVE IN YOU!

Pesto

2 C. tightly packed fresh basil leaves (I used the squeeze tube from the produce section)

2 cloves garlic chopped

½ C. Walnuts

½ tsp. salt

¼ C. grated Parmesan Cheese

¾ C. Extra Virgin Olive Oil

Place the basil, walnuts, salt, and cheese in a food processor.  Process until finely minced (not pureed).  Pesto is better if it retains a little texture.  Add the olive oil and process to desired consistency.  Store in an airtight jar in the refrigerator for up to 1 week.

**I leave out the walnuts and just use the rest of the ingredients.

80 calories per Tablespoon with Walnuts

Creamy Avocado Dressing

1 large avocado, peeled and pitted

¼ cup extra-virgin olive oil

Juice of ½ lemon

½ tsp. salt

1 tsp. minced garlic

½ cup water

 Combine all ingredients except the water in a blender or food processor.  Blend until smooth.  With the machine running, slowly add the water until a creamy dressing-like consistency has been reached.  You may not need all of the water.  Serve immediately or chill before serving. 

38.2 calories per Tablespoon



Competition Thursday

That no man go beyond and defraud his brother in any matter: because that the Lord is the avenger of all such, as we also have forewarned you and testified.

 1 Thessalonians 4:6

God teaches a new lesson to me each and every day through the eyes of the little cowboy.  As you know, our cowboy has always been built just like a cowboy ~ he's lean, he seems all legs, (he has just now started his growth spurt), and he's not afraid to get a little dirty when the need arises. 
That's not the only similarity. 
He is a true gentlemen who loves John Wayne.  He opens the door for a lady, he lets a woman go first in the lunch line or out to recess, and he's not afraid to stand up for what he thinks is right.

Now for the lesson . . . . . . .

It seems the little cowboy had a small problem on the playground yesterday.  We all know how second grade boys are.  They are rough and tumble especially while playing.  Competition can be fierce and when you have boys that are very sports minded
the competition can be even more aggressive. 

The little cowboy was playing a game on the playground with the above described group of boys.  The rules of the game were simple.  Whoever caught the ball in turn gets to be the kicker ~ sort of a twist on kickball and soccer combined.  It was a made up game with the ultimate goal being that you wanted to be the person who caught the ball. 
The little cowboy is fast on his feet and a great runner.  The ball was kicked, he ran to catch it, and BOOM! karate chop to the neck right in the Adams apple with a hard shove on the shoulder and then a fall to the ground!  Not fun to be on the receiving end of that karate chop and it was given in a manner that was very competitive and unfriendly.

The giver of the karate chop has the reputation on the playground of making his mark on every person that plays the game but it still came as a huge surprise to the little cowboy. 

He discussed the "situation" as he called it on the ride home from Mimi's.  My feelings were hurt mom and I'm getting a little tired of karate chop boy doing this to everyone who goes after the ball during the game. 

We talked about competition and how sometimes sports can be rough
but the hurt feelings didn't dissipate. 
I think the worst part is mom that when I talked to the teacher and she had a discussion with him, he lied and said he didn't do it.  I fully expected him to say he was sorry and he didn't.  He looked me right in the eye and said he didn't do it but he really did.
I believe the little cowboy.  He is my child and you always want to believe your own child but the little cowboy is honest beyond measure.  We have always told him that telling the truth even when its hard, even when it hurts, is far better than ever telling an untruth.

The evening wore on and I did my Walkfit 4 mile DVD.  As I was drinking my water and cooling down the little cowboy crawled up next to me at the dining room table.  He had been reading from Luke in the bible and praying while I was exercising.  He said he needed to tell me something and he wanted to be honest about his feelings.  Mom, I've been praying for karate chop boy.  I think he's someone who is really hurting inside.  I think he's someone who doesn't have any self confidence so he has to bully and push other people around to make it seem like he's important or the leader.  He always says, "He's the leader" to all of us.

I have decided to walk by faith mom that the Lord will change his heart to be kinder to kids on the playground and that he will find his worth in being nicer.  For now mom I'm just going to pray for him but if he does that to me again I'm going to say, "STOP IT" that's not playing fairly and you aren't going to treat the players like this. 
He got up from his chair at the table, gave me a kiss and a hug and then said,
"there's a big difference between being a leader and being a bully".
There certainly is.


You are the leader and keeper of your temple. 
Your body is your house so dont' be a bully to it!  
Eat healthy, exercise, and put yourself first! 

I used to feel guilty taking time for myself.
 Think about others in your household and what actions do they take for themselves?
Do they have practices that they attend?  Does the hubby have a hobby?
As I think about the activities at my household I think about the little cowboy taking time to play with the dog or create a new bench with his tools at the shop.  The hubby taking time to read a chapter in his new William Johnstone book.   I know they don't feel guilty taking time to do what they enjoy or taking time for themselves so why should I? 

Promise me that you will make time for yourself today. 
Carve out 30 minutes each day for exercise.  Will it be in the morning, afternoon, or evening. 
Set an appointment with yourself each day and you'll be well on your way to your fitness goals.
With love & friendship ~ Stephanie

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