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:

Hey, TOP THAT! (pizza)

   Working in youth ministry for a bazillion years (give or take a few), I've had my share of pizza.  Given a choice, I usually pick a non-pizza place to dine out. Also, being a Weight Watcher, I wasn't willing to give up my daily ppvs for pizza. That all changed a few weeks ago when a friend (Yea for Cinda!) introduced me to Top That! Pizza. Not only do you get to choose your own crust, but also as many toppings as you want for a reasonable price.  They also have what's called a PieLite menu of four pizzas for health conscious folks. If you want, you can go total veggie and be even healthier.
   What do I like about Top That! Pizza?  I can choose a honey wheat or multigrain crust.  They have lots of toppings, including fresh and roasted garlic, peppers, and onions.  In addition to regular pepperoni, they have turkey pepperoni.  I get to choose low-fat mozzarella cheese and feta, too! They also have artichokes, one of my personal favorites!  I can eat a half of a 10 inch pizza for what one slice of pizza would cost me in daily ppvs.
   Okay, let's see you Top That!!!
   

Flag Cake-Skinnied Down Version

   This is probably one of my favorite cakes to make.  I love that it looks like a flag!  The recipe I use is a version I put together when I joined Weight Watchers. I use a box of angel food cake mix (no fat!) with a can of diet sprite (no eggs, no oil). If you want, you can add a small can of crushed pineapple with no sugar added.  Just be sure to drain it well, or you'll have a really soggy cake. (Hint: if you can't find no sugar added pineapple, just rinse and drain it well.)I bake it in a rectangular, glass pan for not quite as long as the package says, usually; I just watch until it gets golden brown. For the frosting, use a large container of sugar free (or fat free) Cool Whip.  Use 1 1/2 to 2 cups of blueberries and a quart of strawberries cut in half to make the flag.  I like to keep it in the fridge and serve it chilled.  The PPVs, for you Weight Watchers, will be determined by the brand of cake mix you use (you can use a regular white cake mix), the type of whipped topping, and the number of servings you choose to cut.  Enjoy and have a happy and safe Fourth of July!

Scrumptious Summer Foods!

   It's officially summer!  Yes, that means school's out, the weather's hot, and swimming seems to be a common thing to do.  Summer also means camping, picnicking, and barbequing. Cooking outdoors has always been a favorite of my family.  I remember my dad manning the grill during cookouts for Memorial Day, Fourth of July, Labor Day, and just about any other day we decided we needed to celebrate. 

   If you're trying to watch your weight and want to eat healthy, sometimes the regular barbeque fare of burgers, hotdogs, and steak may prove to be challenging.  If you're looking for some tasty and more healthy choices, check out the article "What's Cooking:  Grilling." It gives several links to recipes for grilling beef, chicken, fish & seafood, and  salads & sides.  One of the salads & sides is a Grilled Stuffed Portobella Mushroom. Instead of using portobella mushrooms for a side, I like to replace the meat on a burger with a grilled portobella and then dress it like I would a burger.
   Here are a few other recipes that sound like they would be worth trying:

• BBQ Pork Sandwich with Homemade Slaw
• BBQ Chicken with Grilled Sweet Potatoes
• Spicy BBQ Meatballs

   If you are more of a hotdog person, you may want to try fatfree varieties of hotdogs or chicken sausage.  (Never heard of chicken sausage?  Me neither, until I joined Weight Watchers.)  Chicken sausage is spicy, comes frozen, and is lower in fat than regular pork sausage.
   Whether you're having a cookout or you've been invited to one, do some planning.  If you're in charge, provide some healthier choices. Many people don't realize they like some foods until they try them!  When you're going, ask your host ahead of time about the menu.  Volunteer to bring a new recipe or maybe some chicken sausage.
   Remember:  Fate does not control your plate.  You do!  A cook out doesn't mean all you have to do is eat.  Visit with your friends, play ball with the kids, and make wise decisions about what goes on your plate.

Microwave Chips? You Bet!

   Okay, I have to confess...I'm not really that in to cooking. I don't mind it, but I don't spend a lot of time doing it. When something comes along that gets me excited about cooking (even in the microwave), it's a big deal. The latest "big deal" I've discovered is the Microwave Chip Maker by Pampered Chef.  The link will take you to a demo video.  It's pretty cool. 
   In addition to making potato chips, you can also make sweet potato chips, apple chips, jicama chips, and just about any other chip you can think of.  The thing I think is particularly awesome is you don't have to add oil.  You can use any kind of seasoning you want; this makes it easy to use salt substitues for even healthier chips.

   I first saw this at my cousin's Pampered Chef party.  It wasn't being demonstrated, but because I asked what "that funny looking thing" was and my cousin had an apple, the Pamphered Chef lady demonstrated.  Being the healthy minded person I am, I loved it!  The apple chips were incredible.  They were really sweet without anything added.   I'm now waiting for my slicer and microwave chip maker to come in so I can make some fresh, healthy snacks!
   I asked about several fruits and veggies for chip making.  A couple of things that don't work well, I was told,  are bananas and pineapples because of their high moisture content. Stay tuned for an update after I prepare a few chips!

Are You Playing the Numbers?

   Did you ever wonder what the label stickers on fruits and vegetables mean?  Is it just for price scanning?  No, actually the numbers have significance.  I first saw this mentioned on on the Facebook page of Growing Organic, Eating Organic.  I've done a little checking on the web and found out the meaning of the numbers.
   First, I found out the PLU means "price look up" code.  Next, depending on the numbers, you can tell how the produce is grown. Then, I found that the PLU coding system is voluntary.  The PLU code was designed to help out the producers, not the consumers.
   If a product has four numbers in the code, it means that the food has been traditionally grown.  A code with five numbers that begin with an eight means the produce was genetically engineered.  Organically grown produce will have five digits with the first one being a five.
    If you have a type of produce and don't know what it is, use the gadget on the PMA website to find out about a new fruit and/or veggie.
   Now you know and , as G.I. Joe would say, "Knowing is half the battle!"

Everybody Dance! (Hey, but if you'd rather do something else, do it. Get moving!)

You: "Oh, no! Please tell me this isn't about exercise."

Me: "This isn't about exercise. It's about finding something you like to do so you will get up and move to be on the road to good health!"

Being active has many benefits, in addition to helping you lose weight and keep it off. Some of those benefits include putting you in a better mood, reducing stress, helping you sleep better, reducing the risks of some cancers, helping you live longer, and helping you have more energy. Check out the article posted by the Centers for Disease Control and Prevention, "The Benefits of Physical Activity." The article provides in depth details about several benefits. Also read "Move It, Love It" for how to start and stick with an exercise plan.
Since the weather is getting warm and more people are going outside to get moving, it's important to consider the safety aspect of being out in the heat. Two important things to remember are to stay hydrated and know your limits. The Mayo Clinic's article "Heat and Exercise: Keeping Cool in Hot Weather" discusses these two things and others so you can stay safe when out in the heat.
In closing, I just want to say, "Find something fun for you and do it. Get up and get moving!."
Following this post, you'll find a couple of fun fitness videos. You can do "Good Morning!" when you get up and "Tonight" before you turn in for the day. Have fun!

(HOT Z Team) "Good Morning" Mandisa Christian Dance Fitness

"Tonight" Fitness Video

Put a Little Spice in Your Life!

   While reading articles on spices, I came across interesting information on how certain herbs and spices fight cancer.  This was interesting to me because on May 24th I celebrated my 5 year "cancerversary." (5 years cancer-free!) There were several sites making lots of claims. One website, The Cancer Project, seemed to me to be pretty credible.  In it's "Ask An Expert" section, it talked about garlic, onions, turmeric, and ginger.  I had seen garlic, turmeric, and ginger mentioned in other articles.  

   According to the answer for a question about the health benefits in garlic,  "The protective chemicals in garlic and onions appear to block carcinogens from reaching their targets, destroy cancer cells, and suppress tumor growth." One of the quantifiers was that if you cooked the garlic it lost this property. This can be reduced by crushing the garlic and letting it stand for 10 minutes before cooking.  Check out the link on Herbs and Spices at The Cancer Project for more info.

     Face it, eating the same old thing everyday is not fun or motivating when it comes to trying to eat healthy.  Adding spices to your foods can help you feel more satisfied with your meals.  Something as simple as sprinkling cinnamon on apple slices, chopping up jalapenos to add to low-fat sour cream to use as a dip, or using a baked garlic clove to spread on bread (instead of butter) can put a little spice in your meal.  A couple of good articles to check out for lots of spicy suggestions are "Spice Up Sandwiches"  and "Get Saucy."
   So if "variety's the very spice of life that gives it all its flavor" (William Cowper), then the variety of spices is what helps keep life healthy!

   

Try Something New-Rhubarb!

    

Rhubarb...I've heard of it, I've seen it in the grocery store, and I've had a piece of rhubarb/strawberry pie.  My roommate in college loved rhubarb cake.  It's a vegetable.  That's pretty much my knowledge of rhubarb.

   The other day, I mentioned it during a meeting and today I happen to see "rhubarb" in the title of an article listed on the news site I read.  When I clicked on the article, "Red Stalks of Rhubarb," I was interested in the list of recipes, both sweet and savory. This prompted me to research further.
   I found the site The Rhubarb Compendium. (Side note: Learned a new word! Compendium, according to Webster's, means a brief summary of a field of knowledge.) This site is truly amazing to meander through. In addition to describing rhubarb and giving over 300 recipe links, it also tells about it's medical use.  Be sure to use the site index to navigate the "brief summary" of rhubarb.  Who knew there were Rhubarb festivals?!
   On a nutritional note, rhubarb is a healthy vegetable.  It contains no fat or sodium.  It has vitamin C, calcium, and fiber. It really is a versatile food, and I think I may be motivated enough to incorporate it to a few of my summer meals.  Stay tuned!

How to Become Supermarket Savvy

   We all love to go grocery shopping...NOT! Visiting the supermarket will probably be absent from most "Top Ten Things I like to Do" lists. This week's WW topic involved how to outsmart the supermarket.  Many members shared their tips and were the same ones that the lesson mentioned.  They were things like make a list and stick to it; beware of the end caps; stay away from certain isles; and fill your cart with the "good stuff" (aka Power Foods).  I found a few articles on the WW website that elaborate on the topic.  Check out Outsmart the Supermarket and Supermarket Psychology.
   Some advice my mom gave me was "Don't go to the grocery store hungry."  That has stuck with me and I try to follow it.  Even if I need to stop by to pick up a few things after work, I usually eat a string cheese or low-fat yogurt from my "snack stash" in the break room fridge before I go.
   "If you're not planning for success, you're planning for failure."  I see that quote every time I go in a fellow teacher's room.  That applies to grocery shopping, too. Plan your list by where the food is located in your favorite store.  Stick to your list.  (use the Plan-Friendly Shopping Guide to give you an idea of staples to purchase to help you with your healthy eating.) Plan a few meals for the week and add the ingredients to your list.  Plan to make a produce run during the week...you don't want to buy a lot of fresh produce all at once to have it go bad before you can enjoy it.  The time you spend planning is an investment to help you "Outsmart the Supermarket."