Quinoa!

    I've always been a little on the adventurous side when eating.  I'm not fond of hot, spicy food, but am willing to try just about anything.  I really enjoy trying new foods when visiting different countries.  Since joining Weight Watchers I've been trying new-to-me foods.  Quinoa is one of those foods! 

Quinoa, pronounced Keen-wah, is a seed that is a good source of calcium and protein.

   There's a website that tells you everything you could ever want to know about quinoa. It's Cooking Quinoa. It includes a description, describes it's health benefits, and gives a history of the seed. 
    I do want to share a few of recipes I found.  I'm looking forward to trying Quinoa-stuffed Portobello Mushrooms. The calculated the PointsPlus Value (ppv) is 7.  I usually put a little fat-free Italian dressing and feta cheese on mushroom tops before I bake.  This looks like a filling alternative.
    Not being a big soup fan, I was surprised that this recipe looked so good:  Quinoa and Vegetable Stew.  A serving, one and two-thirds cups, is 8 ppv. That is pretty much a meal on it's own.
    For just 3 ppv, you can have a serving of  Quinoa and Black Beans.  Both main ingredients are good sources of protein. According to the recipe, this can be eaten hot or cold.
    Have a little adventure for lunch or dinner...try quinoa!

By My Estimation...

   From recipes to food labels, serving size information can be found. What exactly is a serving? The answer is...it depends. I remember when one serving of cereal was one cup. Imagine my surprise when I read the label in the recent past and saw that now a serving size is 3/4 of a cup. Portion size is important when you're trying to keep track of what you eat, especially if you're following a specific plan, like Weight Watchers.
    At home, its a good idea to measure everything and pay attention to labels. I tend to do okay at home on measuring portions. One thing I learned is to level measuring cups and spoons using a knife. This means not heaping ingredients as high as they go. I got better about using the knife, but what do I do with the peanut butter left on the knife after I level? (I think you know.) The best way to deal with it is to put it back in its container, but most people lick it off. Every bite, lick, and taste has to be counted. Those very small portions can combine with others and make very big trouble on your weight loss journey.
    What if you don't have any measuring utensils and need a ballpark figure on portion size? You can use your hand as a guide to some common portions.

    You can also use ordinary objects to estimate sizes. A tennis ball is comparable to 1/2 cup of cooked rice or ice cream. (This makes me think of one of my favorite deserts...Sticky Rice and Ice Cream at Tavin's Thai BBQ and Grill. The portion there is more than a half cup of each, it's worth the PointsPlus Values to me as a special treat. and the dish is usually shared among several friends.)

    A 1 1/2 serving of cheese is about the size of a 9 volt battery.

    A ping pong ball is about the size of a 2 tablespoon serving of peanut butter. (As a side note: I've actually started buying powdered peanut butter. It's organic, tastes great and has 85% less fat than regular peanut butter.)

    One serving of a pancake or waffle is about the size of a compact disc. I'm thinking these are either the made at home or frozen varieties, because I've never eaten out and seen a pancake smaller than plate-size.

    For more comparisons and information, check out the following articles:

1. Portion Distortion
2. Portion Sizes at Home
3. Estimating Portions with Everyday Objects

   And don't forget...read the labels!

What's Your Exercuse?

     No, that's not a type-o.  An Exercuse is an excuse given to not exercise.  I've used several, including "I'm too busy," "I have bad knees," "I don't like to sweat," and "It's no fun!"  Any of those sound familiar?  Do you have any to add?
     We all know exercising gives you many health benefits including sleeping better, reducing stress, having more energy, improving your cardio health, and aiding in weight loss.  Check out "Why is Exercise Important?"
     Now, to address some of the exercuses:

1. Am I really too busy?  I seem to find time for the things I want to do...spend time with friends, read, check my Facebook, watch a movie, etc.  Maybe a better way to put it, instead of "find" time, is "take" time. I take time for the things I value.  Even though I don't particularly like to exercise, because I value my health and keeping my weight at a healthy level, I must take time to exercise.
2. I really do have bad knees.  Since I've lost my weight, going up stairs has gotten a lot easier.  Getting up and down is easier, but I still have to be very careful when I kneel or do a knee bend.  So can I still exercise?  Absolutely! Check out "How to Exercise with Bad Knees" and "Chair Exercises." "Chair Exercises" provides links for several different exercise routines, including a modified Zumba workout.
3. Not too many people like to sweat.  some of the chair exercises in the link mentioned in #2 can be done without sweating.  The solution I found is water aerobics.  You sweat during aerobics, but since you're in the water, it's not noticeable.  Water aerobics also helps out with the "bad knees" exercuse.
4. Make it fun!  I got the 10 Minute Time Crunch kit at Weight Watchers and have been enjoying it.  It is a quick, easy way to move and lets me work at the intensity I need  before advancing to the next level.  I really enjoy music, so I have some of my favorite songs on my iPod to listen to while I walk.  I also found a YouTube video with a workout to "Move" by MercyMe.

     Do you have any suggestions.  Feel free to share what works for you.  If you don't like to use the word "exercise" try "activity."  Put some activity in your day everyday!