Not Just a Side Salad!

   If you're like many people, when you hear the word "salad" you might think of diet food.  I've heard people comment, "Oh, you're on a diet.  I guess you have to eat rabbit food, huh?"  A salad can be a delicious main dish.  I found some great ideas and recipes for salads.  Check these out:

• Simple Summer Fruit Salads
• The Skinny on Salad Greens
• Salads that Satisfy
• Skinny Ms. Salad Recipes
• 101 Simple Salads for the Season

  I was amazed at some of the combinations of ingredients.  I never thought to combine watermelon and tomato chunks.  Not sure I would have ever tried tomatoes, peaches, and red onion together. Saw one for couscous with honey and sliced oranges; that would be an interesting favor combo.  The Party Apple Salad in the picture, along with greens,  has apples, carrots, onions, walnuts, and radishes. 
   Please remember, just because the word "salad" is used doesn't mean it's the best choice if you're watching your weight.  Choose grilled or baked over fried if you add chicken to your salad.  Beware of salad dressings which could be very high in fat content.  If you can't find a fat-free dressing and stick to the portion size (usually two tablespoons), have your dressing on the side and dip your fork before spearing your next bite.  Skip the croutons, or have half as many. Beware of extras (tortillas strips, cheese, honey-roasted nuts, dried fruits,bacon, etc.) that can add extra fat and carbs.
    And, just as you do with any meal, watch the portion size.  Just because it's made of fruits and /or veggies, you don't want to eat more than the recommended portion size.  If you're eating out, ask the wait staff to bring a "to go" box with your salad.  Some restaurants will bring you half a salad and put the other half in a box.
   Here's your challenge for the week:  Try a new salad this week with at least one ingredient you've never eaten before.  Let me know some of your favorite!

Activate Your Activity!

I can already "hear" what you're thinking: "She's going to talk about exercise.  Maybe I'll skip this post."  Please read on!
   So what's it going to take to motivate you to move? We know we need to, but what's keeping us from activating our activity?  You know you don't have to join a fitness club.  Check out  "Fitness for less: 4 Low-Cost Ways to Shape-Up." It gives great suggestions for ways to get your activity in without spending a lot of cash.  Making modest investments is an important aspect of helping make your home exercise friendly.  According to the Annals of Behavioral Medicine, "In a study of sedentary adults, people with exercise equipment at home were 73% more likely to start exercising than those without." 
   Also take a look at the Veteran's Administration's "Exercise On A Budget." The page lists several good ideas, plus gives suggestions of household items to use as weights.
   "I'm at a desk all day!" you may say.  In the Washington Post's article "A Workout at Work" you'll find twelve exercises you can do at the office.  In addition to describing each exercise, there is a short video demonstration.  The article also includes the levels of difficulty, sweat, and humiliation. The blog Office Workout offers exercises to do at your desk, specifically at a computer and in a tiny office.
    Do you think going on vacation exempts you from daily activity?  If you're visiting a big city, visit the chamber of commerce or information center.  Most provide a free walking tour guide.  Also, make plans before you leave using "10 Ways to Get a Workout on Vacation."
   For more articles with links, visit my other blog posts on Exercise.  This week challenge yourself to add one new way to be active.  Take the challenge each week and, before you know it, you've activated your activity for a healthier lifestyle!

Keep on Keeping On! Some Great Advice to Stay on Target

   "Sometimes you just have to keep on keeping on!"  I don't remember where I heard it, but I've always remembered.  This past week at our WW meeting, we discussed how to turn slip-up in to successes.  I shared some of my favorite info about famous people who did not give up:

• The first book Dr. Seuss wrote, To Think I Saw That on Mulberry Street, was rejected by 27 publishers.
• Every cartoon Charles Schultz submitted to his high school yearbook staff was rejected.  Walt Disney wouldn't hire him.
• Thomas Edison made 1,000 unsuccessful attempts in inventing the light bulb.

   You can go to "They Did Not Give Up" to read more about scientists, inventors, artists, entertainers, authors, and sports figures.  The point being, to keep trying even when things don't turn out the way you want them to turn out.
    During our weekly meetings, members share things that help them stay on plan. (This is one of the reasons why members who attend weekly meetings lose 50% more weight that those who don't.) Here are a few things to help you "pick yourself up, dust yourself off, and start all over again."~ Dorothy Fields.

• The scale is not your enemy.  It's a feedback machine!  Use it to make a better plan.
• If you mess up, stop and start again.  Take it one day at a time or even one meal at a time.
• Keep track of what you eat and drink!  At the end of each week you didn't get the results you wanted, look back over the weeks you did and see what was different and do it again!
• Get help! Pick one person to whom you give permission to "get in your face," if need be and help you be accountable.
• Be kind to yourself!  Encourage yourself with positive affirmations such as "I can do this!"; "Today is a new day!"; "Hey, I'm worth the effort!"; and "(Fill in your own here)."

And just for fun, take a look at this: