"Imagination—our ability to create images not available to the sensory system—is arguably our greatest faculty for evolving human consciousness. In order to transform ourselves and our world, we need to be able to leap out of the familiar and into the unknown. The first step in doing this is to imagine a future different from the past, a self-sense different from the one we have now. Of course, we are shaped by our memories, our karma, and the patterns woven into our neurons and cells. Undeniably, we're also influenced by culture and physical circumstances. Some of these factors are hard to change. But the imagination can help us begin to replace our internal patterns, especially the ones that keep us limited and stuck. If we can reimagine our sense of who we are, we can change our experience of life. Yoga is all about what happens when we recognize this truth. If you can imagine yourself, say, free of suffering, you've taken the first step toward that freedom"
check out the whole article:
It's All in Your Mind
Friday, April 29, 2011
Thursday, April 28, 2011
Eating Well!
I stopped dieting and I lost 2 lbs... I wasn't really dieting, but following weight watchers and tracking my food and adding up points every day was feeling like a diet. I decided to take week 7 off. Over 6 weeks I lost 9 lbs. and I thought that was really good! So I said, I don't care if I don't lose anything this week, I'm going to take a vacation from tracking food points, and instead focus on eating well and exercising, and see what happens. I lost 2 more lbs... I did make an effort to add 10 points to my usual, average exercise weekly points, and since I was already in the food habit of watching point-values via types of food and portion sizes, it all seems to have come together. This is a feel-good moment, for sure.
I am however, also kindly reminded by weight watchers, that losing more than a lb/week can be unhealthy and have other consequences. They tell me to make sure not to lose too quickly. This seems crazy because for a year I have been battling to maintain my weight instead of continuing to gain more. But this also means that I am, after 7 weeks, into something new and my body has decided to go along willingly. I realize that it does take time to discipline yourself as well as work consistently to alter eating and exercise habits, and for your body to adjust. I mean I have generally, for years now, always eaten healthy. And I usually get regular exercise. But what I've learned is that these were never as consistent as I thought; I was in the end eating too much and often over-snacking, or eating the wrong things too often (more often than I realized). Also it is true that aging requires fewer calories, and adjusting to that in itself is a major challenge. And exercise should be consistent, consistently; it's not just for weight loss, but for whole and long life wellness.
I've also discovered even more great recipes, and a lot of easy ones filled with veggies and good stuff! Once or twice a week I try to cook a real dinner, and also have healthy leftovers and other easy-prep stuff (soup and salad are standards) so I don't have to really cook every night. This is a luxury I realize since I don't have kids or other people to cook for every night. But I do also like to make large batches of things that I can freeze or have fresh leftovers available... In any case, here are two awesome recipes I found, both of which can be eaten alone or in combination with other stuff like sweet potatoes, chicken (or chicken sausage, which I had with the stuffed mushrooms and it was so excellent), salad, cucumbers in yogurt, asparagus... you get the idea.
creole-style stuffed mushrooms
I am however, also kindly reminded by weight watchers, that losing more than a lb/week can be unhealthy and have other consequences. They tell me to make sure not to lose too quickly. This seems crazy because for a year I have been battling to maintain my weight instead of continuing to gain more. But this also means that I am, after 7 weeks, into something new and my body has decided to go along willingly. I realize that it does take time to discipline yourself as well as work consistently to alter eating and exercise habits, and for your body to adjust. I mean I have generally, for years now, always eaten healthy. And I usually get regular exercise. But what I've learned is that these were never as consistent as I thought; I was in the end eating too much and often over-snacking, or eating the wrong things too often (more often than I realized). Also it is true that aging requires fewer calories, and adjusting to that in itself is a major challenge. And exercise should be consistent, consistently; it's not just for weight loss, but for whole and long life wellness.
I've also discovered even more great recipes, and a lot of easy ones filled with veggies and good stuff! Once or twice a week I try to cook a real dinner, and also have healthy leftovers and other easy-prep stuff (soup and salad are standards) so I don't have to really cook every night. This is a luxury I realize since I don't have kids or other people to cook for every night. But I do also like to make large batches of things that I can freeze or have fresh leftovers available... In any case, here are two awesome recipes I found, both of which can be eaten alone or in combination with other stuff like sweet potatoes, chicken (or chicken sausage, which I had with the stuffed mushrooms and it was so excellent), salad, cucumbers in yogurt, asparagus... you get the idea.
Tempeh Stuffed Peppers
Ingredients
| 5 item(s) bell pepper(s), (preferably red and/or yellow) (medium) | |
| 3/4 cup(s) quick cooking brown rice, uncooked | |
| 2 tsp olive oil | |
| 8 oz tempeh, diced | |
| 1 cup(s) onion(s), diced | |
| 1 cup(s) zucchini, diced | |
| 15 oz canned tomato sauce | |
| 2 Tbsp grated Parmesan cheese | |
| 2 tsp minced garlic | |
| 1 tsp italian seasoning | |
| 1/2 tsp black pepper | |
Instructions
- Preheat oven to 400°F. Cut off tops from 4 peppers. Remove seeds and set hollow peppers and tops aside. Dice remaining bell pepper; set aside.
- Bring 3/4 cup of water to a boil in a small saucepan. Add rice; cover and simmer 5 minutes. Remove from heat; cover and let stand 5 minutes until tender.
- While rice cooks, heat 1 teaspoon of oil in a large nonstick skillet. Add tempeh and sauté over medium-high heat until golden, about 4 minutes. Remove from skillet and set aside.
- Add remaining teaspoon oil to skillet. Add diced bell pepper and onion; sauté until almost tender, about 5 minutes. Add zucchini and sauté until crisp-tender, about 3 minutes. Remove skillet from heat and stir in cooked rice, tempeh, tomato sauce, cheese, garlic, Italian seasoning and pepper. (Note: Look for tempeh in the refrigerated section of your grocery store near other soy products.)
- Fill peppers with tempeh mixture and cover with pepper tops. Place in a shallow baking dish and bake until peppers are tender, about 30 minutes. Yields 1 stuffed pepper per serving. (Note: Store stuffed peppers for up to 3 days in the fridge.)
creole-style stuffed mushrooms
Ingredients
*I used mini portobello mushrooms, regular portobellos would be yummy too, and easier than filling a bunch of small mushrooms...
| 1 spray(s) olive oil cooking spray | |
| 1 pound(s) button mushrooms, about 24 large mushrooms | |
| 1 tsp olive oil | |
| 1/4 cup(s) onion(s), chopped | |
| 1/4 cup(s) sweet red pepper(s), chopped | |
| 10 oz chopped frozen spinach, thawed and drained | |
| 2 1/2 slice(s) whole-wheat bread, chopped into bread crumbs | |
| 1 tsp Creole seasoning, or Cajun seasoning | |
| 1/4 tsp ground turmeric | |
Instructions
- Preheat oven to 350°F. Lightly coat a jelly roll pan with cooking spray.
- Remove mushroom stems from caps and finely chop stems; reserve caps and set aside.
- Heat oil in a large skillet over high heat. Sauté mushroom stems, onion, pepper and spinach until tender, about 5 minutes. Remove skillet from heat and stir in remaining ingredients until well-combined.
- Stuff each mushroom cap with 2 tablespoons of filling mixture. Place mushrooms, stuffed sides up, on jellyroll pan. Bake, uncovered, 15 minutes; serve warm. Yields 2 mushrooms per serving. (Note: The mushrooms can be stuffed in advance, covered, refrigerated and then baked later in the day to save on last minute preparation time.)
Wednesday, April 20, 2011
portion size
Here's a simple article about how portion size has been distorted over the years in the American diet: How Portion Size Adds Up
...if you feel like you don't know how much is too much, or it seems like you don't overeat even if you do, this may help. Our internal scales have been affected by the cultural supersizing effect so that when we make or are served a normal portion of something, it seems like it's not enough. Or when we're served multiple portions-worth of food, we eat more because it's right there in front of us...
It can be especially challenging to fight against a century of cultural diet manipulation... so if you feel sometimes like you're crazy, fighting an un-winnable battle, don't give up. You're not crazy, the battle is not really a fight but a commitment to a better personal future. And if you think you're going to starve if you have to live by "normal" portion sizes, just know that you're not... it takes some working into, takes some patience to let your body adjust down into more healthy parameters, but in the end, as the cliche goes, it will be worth it, and you are worth it.
...if you feel like you don't know how much is too much, or it seems like you don't overeat even if you do, this may help. Our internal scales have been affected by the cultural supersizing effect so that when we make or are served a normal portion of something, it seems like it's not enough. Or when we're served multiple portions-worth of food, we eat more because it's right there in front of us...
It can be especially challenging to fight against a century of cultural diet manipulation... so if you feel sometimes like you're crazy, fighting an un-winnable battle, don't give up. You're not crazy, the battle is not really a fight but a commitment to a better personal future. And if you think you're going to starve if you have to live by "normal" portion sizes, just know that you're not... it takes some working into, takes some patience to let your body adjust down into more healthy parameters, but in the end, as the cliche goes, it will be worth it, and you are worth it.
Tuesday, April 19, 2011
Chocolate Walnut Cake
 I haven't yet tried this cake, but it looks intriguing! No flour and lots of eggs... I'm gonna make it this weekend and see what happens!
Ingredients
Instructions
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Sunday, April 17, 2011
gaining health (and some weight loss)
The recent yoga journal article on health and weight was really helpful to me for continuing to think about long-term health as a process and life-long endeavor to eat well, to get good exercise, to plan activity dates with friends and be healthy together. Into the 6th week of weight watchers, I've struggled with the anxiety over losing and not losing enough lbs every week. The past few weeks I have cut back on food intake, and just generally changed my eating habits. I've also tried to include just a little more exercise every week, working it in more subtly and consistently to my regular-life schedule. But when I get to the scale on Thursdays, there isn't as huge a payoff as I want there to be. And then I have to give myself "the talk" about life, and health, and practice.
In yoga the teachers often say, "this is yoga practice, not yoga perfect." I love that. And in fact, I feel like the more I do yoga, the harder it becomes. It's not hard in a way that makes me feel like I can't do it, but just the opposite: the more challenging it is, the more I'm encouraged to push myself and keep practicing. I definitely feel that I've improved as a yoga practitioner; I have more strength, and some days better balance, and I can do a lot more core strengthening things (crunches and etc!) before it hurts bad. But I also feel like continuing to practice is exactly that: staying in the space of the present, enjoying the process and letting go of the anxiety of goals or analyzing or judging myself for what I'm not doing and what I don't look like.
This has been the most helpful in order to keep tracking points and really spending time with my eating and exercising practices. Eating less and feeling satisfied, making better choices that benefit this body, exercising more in ways that feel good and energizing...these are what yoga-inspired weight watchers is helping me to learn.
Lately, one of my yoga instructors has been saying, "what you focus on, you create." I have learned this the hard way in my personal relationships, and this has affected my physical and emotional life. But now that I have more insight, and better practices from moment to moment, I only feel positive about continuing to learn and "improve" myself, from the inside out.
In yoga the teachers often say, "this is yoga practice, not yoga perfect." I love that. And in fact, I feel like the more I do yoga, the harder it becomes. It's not hard in a way that makes me feel like I can't do it, but just the opposite: the more challenging it is, the more I'm encouraged to push myself and keep practicing. I definitely feel that I've improved as a yoga practitioner; I have more strength, and some days better balance, and I can do a lot more core strengthening things (crunches and etc!) before it hurts bad. But I also feel like continuing to practice is exactly that: staying in the space of the present, enjoying the process and letting go of the anxiety of goals or analyzing or judging myself for what I'm not doing and what I don't look like.
This has been the most helpful in order to keep tracking points and really spending time with my eating and exercising practices. Eating less and feeling satisfied, making better choices that benefit this body, exercising more in ways that feel good and energizing...these are what yoga-inspired weight watchers is helping me to learn.
Lately, one of my yoga instructors has been saying, "what you focus on, you create." I have learned this the hard way in my personal relationships, and this has affected my physical and emotional life. But now that I have more insight, and better practices from moment to moment, I only feel positive about continuing to learn and "improve" myself, from the inside out.
Saturday, April 16, 2011
yoga and weight (loss) and health
A really excellent article about the health benefits of yoga, including (and besides) weight loss:
Why Yoga Works
Why Yoga Works
Monday, April 11, 2011
great article borrowed from weight watchers site
Spring into Action Challenge
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With just a few weeks until Memorial Day the season of reawakening is upon us. As we spring back to life we realize that the season of short sleeves and bathing suits fast approaches. This year we challenge you to take a step outside of your comfort zone, clean out the cobwebs and set some serious goals. Four weeks may sound like a short period of time, but with focus, in that time you can make a dramatic difference in both how you look and feel.
If you are just joining us this week, the Spring into Action Challenge aims to focus your efforts on weight loss and rejuvenation. It will urge you to take on more than you think you are capable of in an effort to find out just what you can actually achieve in this precious window of time. We ask you to battle the inner voice saying that you can’t make a change in just four weeks and defy the excuses that cripple progress. Summer, social events, outdoor living and an active life are just around the corner. This year we will make sure you are ready to face them head on.
For each of the four weeks of the challenge we urge you to set four goals, representing the four pillars of the program that lead to successful weight loss: eating right, moving more, changing behavior and finding support. We will provide guidance, but ask you to push the envelope. Don’t just try, succeed. Set goals that seem just beyond where you think you might be able to reach in order to set the bar higher going forward. Set aside time each week to be thoughtful about the goals you are setting and dedicate some time to planning just how you might attain them.
Week Three: Go green
Eating smarter: This week is all about the green – green vegetables that is! Nearly all vegetables are Weight Watchers Power Foods, so they will help you fight off hunger with fewer calories. Green vegetables, especially the dark green leafy kind, are especially healthy. Most of us are familiar with broccoli and spinach, but this week we challenge you to get outside the box and prepare or use as many green vegetables as you can. Try avocados, broccolini, Brussels sprouts, kale, okra or tomatillos. They offer a range of nutritional benefits including cholesterol control, cancer fighting properties and a good source of vitamins.
Moving more: The prescription for fitness within the PointsPlus™ program is to complete at least 30 minutes of activity on most days. Research proves that 90% of people who have kept weight off over time have a regular schedule of activity in their lives.* If you want lasting weight loss, you are going to have to find a way to make fitness a part of your everyday life, no excuses.
If you have been with us for the last two weeks you have started walking and added resistance training to your day. This week in keeping with the theme, we challenge you to go green! Get out of the gym into the beauty of nature. Turn off the treadmills and walk or run outside. Notice how green the world has become in the past few weeks! Don't forget, this challenge is not about comfort and ease. This challenge asks you to push your limits. This week focus on using nature and your surroundings to get the exercise you need. Use hills for greater resistance, climb stairs and do push-ups to continue gaining strength and endurance. Focus on yoga and stretching on the beach or in a park. Allow the great outdoors to be your gymnasium! Be sure to write down what you do each day to continue to monitor yourself as your strength grows. Compare just how many more sit-ups you are doing this week than last week.
Build helpful habits: This week is all about going green. Many of the modern conveniences that have popped up in the past quarter of a century truly lead us to a sedentary lifestyle, while spending energy. This week swear off at least one thing that removes movement from your life. Get off the escalator and use the stairs. Don’t use email to ask a question of your officemate, get up and go to her office. Build habits that allow you to get up and move more in your day. Are you driving to the store when you really could walk? Examine places in your life to replace activity that has been sapped by technology.
Finding support: This week we urge you to give your support to someone who needs it. Find somewhere where you can volunteer your help this week to help someone in need. Giving of ourselves can lead to feelings of happiness and self worth. Get outside of yourself this week to give in a way that will lead you to feel great about your actions. When we feel good about ourselves we don’t need to turn to food for comfort.
The four challenges set forth for you this week support the plan in fundamental ways. It is up to you to take the time to work these new goals into your life. Believe us that your time will be well spent. We recommended that you decide on one fabulous beauty treat that you have been wishing for as a reward for completing the challenge. Start planning out how you will make it happen. Do you need to book your appointment for your facial? Do you need to set aside time to get to your favorite make-up counter? Make a plan and focus on all the positive ways in which you have changed in just a few short weeks. Keep pushing ahead and we will see you next week, one step closer.
Wednesday, April 6, 2011
figuring portion size
eating the right portions is the hardest! this site might help some...
When you can't measure, estimate
When you can't measure, estimate
Monday, April 4, 2011
Wrap UP March Health Month
Stressfully Speaking is a great blog for information and counter strategies for all things stressful.... in March they devoted a daily dose of health advice to give stress less chance to take hold... here it is: http://stressfullyspeaking.blogspot.com/ There is a very nice combination of images, researched information, quotes of the day for inspiration and comments.... it is consistent over many postings and very upbeat and positive... a non-stressful approach. Enjoy!
Tuesday, March 29, 2011
Being realistic and working with my personality and tendencies!
I find that I can stick to a plan of eating well and exercising for only about a week and a half. I do really, really well during that week and a half, but then something happens and I'm thrown off course. My goals immediately evaporate, I lose hope, and I not only write off the day, but often the week and beyond. It is so hard for me to get the momentum and hope back.
I met with a dietitian at WSU's fitness center today, and our meeting was very helpful. Unlike the very trim and fit 20-something personal trainer I met with a few weeks ago who flippantly told me that she is so lucky she's never had to worry about her weight or what she eats, I felt like Julie had a grasp on the emotional relationship between us and food and exercise, and how everything gets more difficult when you get older!
I lose hope easily, get bored easily, and am very impatient. These are some basic strategies I want to put into place:
- Choose time on the weekends well. Make sure not to commit too much so that I still have time to go to the market and get staples for the week and enough ingredients for at least one dish to make and refrigerate and freeze for the week. Since most of my commitments are fun, social commitments with friends I want to see and be with, maybe we could cook together instead of going out.
- I feel hungry all the time if I don't eat snacks throughout the day. Eat something within one hour of getting up and eat every 3 -4 hours. I feel more energized and less hungry when I do this.
- Prepare portions. For some snacks, I'm nervous that I'll go overboard, like with various kinds of nuts. They are high in calories and I don't want to eat too many so I often avoid them all together. If I portion them off into smaller containers and have them ready, I won't eat too many.
- When I get home from the market, if I wash my fruits and vegetables, and cut up vegetables for snacking then, I'm much more apt to eat them throughout the week.
- Since I get bored, I need to experiment with recipes more and not try to eat the same things. I got a bunch of recipes today from Julie that I'm excited to try out.
- Above all, and this is the hardest of all for me: after I slip up and eat more than I should, I need to let go of the guilt and not think it's all over. I need to make the healthy choice directly after that and not lose my momentum.
-Sarah
I met with a dietitian at WSU's fitness center today, and our meeting was very helpful. Unlike the very trim and fit 20-something personal trainer I met with a few weeks ago who flippantly told me that she is so lucky she's never had to worry about her weight or what she eats, I felt like Julie had a grasp on the emotional relationship between us and food and exercise, and how everything gets more difficult when you get older!
I lose hope easily, get bored easily, and am very impatient. These are some basic strategies I want to put into place:
- Choose time on the weekends well. Make sure not to commit too much so that I still have time to go to the market and get staples for the week and enough ingredients for at least one dish to make and refrigerate and freeze for the week. Since most of my commitments are fun, social commitments with friends I want to see and be with, maybe we could cook together instead of going out.
- I feel hungry all the time if I don't eat snacks throughout the day. Eat something within one hour of getting up and eat every 3 -4 hours. I feel more energized and less hungry when I do this.
- Prepare portions. For some snacks, I'm nervous that I'll go overboard, like with various kinds of nuts. They are high in calories and I don't want to eat too many so I often avoid them all together. If I portion them off into smaller containers and have them ready, I won't eat too many.
- When I get home from the market, if I wash my fruits and vegetables, and cut up vegetables for snacking then, I'm much more apt to eat them throughout the week.
- Since I get bored, I need to experiment with recipes more and not try to eat the same things. I got a bunch of recipes today from Julie that I'm excited to try out.
- Above all, and this is the hardest of all for me: after I slip up and eat more than I should, I need to let go of the guilt and not think it's all over. I need to make the healthy choice directly after that and not lose my momentum.
-Sarah
Monday, March 28, 2011
Bulgur Salad with Feta and Mint
this looks great, and I would add tomatoes and cucumbers, of course adding parsley would make it more like tabuli...
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| Bulgur — steamed, dried, crushed wheat kernels — is a snap to prepare and goes well with a variety of herbs. Try chives, cilantro or mint. |
Ingredients
| 1/2 tsp table salt | |
| 1 1/2 cup(s) uncooked bulgur | |
| 3 Tbsp fresh lemon juice, or to taste | |
| 4 tsp olive oil | |
| 1/2 tsp black pepper | |
| 1/2 cup(s) crumbled feta cheese | |
| 1/2 cup(s) mint leaves, fresh, chopped | |
Instructions
- Combine 1 1/2 cups of cold water and salt in a small pot; bring to a boil and stir in bulgur. Cover pot, remove from heat and set aside until bulgur is tender and water is absorbed, about 15 minutes. Fluff bulgur with a fork; allow to cool.
- Spoon bulgur into a serving bowl. Add lemon juice, oil and pepper; stir well. Add cheese and mint; stir gently, but well. Yields about 3/4 cup per serving.
Thursday, March 24, 2011
Superfoods!
I especially love that the list of "Superfoods" includes avocado, dark chocolate, almonds, and red wine! Here's the link:
Why are they so Super? the 13 most powerful Superfoods
Why are they so Super? the 13 most powerful Superfoods
Tuesday, March 22, 2011
Personal Health Challenge
I've decided to use the weight watchers points system to track my eating and exercise habits for 2 months, to see when and how I eat, and maybe even take off some of these extra pounds. It is definitely proving to be a challenge, but so far in a good way. The first week I thought I was starving, trying to stay within point limits, but then I had to remind myself to eat "normally" and eat when hungry, and just watch the results. I'm trying to both learn more about eating in general, and about my own habits, while also altering my diet in subtle ways for greater health results.
What I'm learning: I have a weakness for cheese and avocado (but I already knew that). But since points are limited, I've naturally had to cut back on amounts of cheese and avocado on a daily basis. Strangely, I don't feel like I'm missing them; or a little does go a long way. I wonder if it is because I'm eating a lot more fruit and trying to eat more veggies (always a great challenge to eat more veggies...). On the w.w. plan, most all fruits and veggies have no point values, so you can eat as much as you want. Of course, one might argue that fruits have a lot of sugar so maybe you shouldn't eat only fruit all day long, but most of us (me, me, me) don't ever fall into a danger category of eating too much fruit. I love fruit and I love veggies and have no problem, in theory, eating more. But keeping them fresh and on hand and remembering to eat those instead of chips, that's another story...
So far, I'm undecided about how week 2 is going. I'm trying to obsess less about the points, worry less about whether or not the results will show on the scale on Thursday morning, and work more on paying attention. This is where yoga practice comes in really handy: just paying attention and letting go of the anxiety. Most days I go way over the daily points allowance. But one day I used only 28 out of 29 daily points and I wasn't hungry all day. Hmmm. What did I eat that day? All sorts of stuff, including plain yogurt with almonds and fruit, vegetable barley soup (filling and very low in point value), pasta with asparagus, tomato, and Amish chicken sausage with just some olive oil and Parmesan cheese, and I even had some popcorn with a little butter while watching TV.
Now, I'm not going to eat vegetable barley soup every day just because it has so few points. But I think this is where w.w. is really helpful: you get points for a whole week. So some days you eat more than other days, and you get extra points to use anytime during the week; you also earn back points when you exercise. So over the course of a week, it becomes more like a normal practice of paying attention and eating well and exercising, instead of feeling like you're failing for eating too much cheese one day and blowing everything away. For me, having to pay attention over days at a time (because I have a short attention span) is most helpful. Everything becomes more big picture than small pieces that don't always seem to relate.
Wondering what will happen in week three, but I'm in no rush to get there...
What I'm learning: I have a weakness for cheese and avocado (but I already knew that). But since points are limited, I've naturally had to cut back on amounts of cheese and avocado on a daily basis. Strangely, I don't feel like I'm missing them; or a little does go a long way. I wonder if it is because I'm eating a lot more fruit and trying to eat more veggies (always a great challenge to eat more veggies...). On the w.w. plan, most all fruits and veggies have no point values, so you can eat as much as you want. Of course, one might argue that fruits have a lot of sugar so maybe you shouldn't eat only fruit all day long, but most of us (me, me, me) don't ever fall into a danger category of eating too much fruit. I love fruit and I love veggies and have no problem, in theory, eating more. But keeping them fresh and on hand and remembering to eat those instead of chips, that's another story...
So far, I'm undecided about how week 2 is going. I'm trying to obsess less about the points, worry less about whether or not the results will show on the scale on Thursday morning, and work more on paying attention. This is where yoga practice comes in really handy: just paying attention and letting go of the anxiety. Most days I go way over the daily points allowance. But one day I used only 28 out of 29 daily points and I wasn't hungry all day. Hmmm. What did I eat that day? All sorts of stuff, including plain yogurt with almonds and fruit, vegetable barley soup (filling and very low in point value), pasta with asparagus, tomato, and Amish chicken sausage with just some olive oil and Parmesan cheese, and I even had some popcorn with a little butter while watching TV.
Now, I'm not going to eat vegetable barley soup every day just because it has so few points. But I think this is where w.w. is really helpful: you get points for a whole week. So some days you eat more than other days, and you get extra points to use anytime during the week; you also earn back points when you exercise. So over the course of a week, it becomes more like a normal practice of paying attention and eating well and exercising, instead of feeling like you're failing for eating too much cheese one day and blowing everything away. For me, having to pay attention over days at a time (because I have a short attention span) is most helpful. Everything becomes more big picture than small pieces that don't always seem to relate.
Wondering what will happen in week three, but I'm in no rush to get there...
Spring Vegetable Soup Recipe
this looks good, tasty, and healthy:
Ingredients
| 1 tsp olive oil, extra virgin | |
| 4 medium leek(s), diced (white and light green parts only) | |
| 1 cup(s) celery, diced | |
| 1 cup(s) carrot(s), diced | |
| 1 tsp kosher salt | |
| 2 tsp minced garlic | |
| 64 oz canned chicken broth | |
| 1 cup(s) zucchini, diced | |
| 1 cup(s) green peas, fresh or frozen | |
| 19 oz canned cannellini beans, rinsed and drained | |
| 14 1/2 oz canned diced tomatoes, drained | |
| 4 tsp store-bought pesto sauce, or homemade pesto | |
Instructions
- Heat oil in a large soup pot over medium heat; add leeks, celery, carrots and salt. Cook, stirring frequently, until vegetables begin to soften, about 10 minutes.
- Stir garlic into pot; cook for 1 minute.
- Add broth; increase heat to high and bring to a boil.
- Stir in zucchini, peas, beans and tomatoes; cook until flavors blend, about 10 minutes.
- Serve soup with pesto swirled into top. Yields about 1 1/4 cups soup and 1/2 teaspoon pesto per serving.
Thursday, March 10, 2011
Metabolism and Muscle
This is always helpful to know/remember:
The only way to boost Metabolism
There are lots of things to do that are necessary healthy habits, but exercising and building muscle, they seem to consistently say, may actually help to burn fat. Nevermind gaining some weight in the meantime, keep exercising! And when not on spring break and eating too many treats, exercise and building more muscle will eventually outweigh the fat... that's a plan.
The only way to boost Metabolism
There are lots of things to do that are necessary healthy habits, but exercising and building muscle, they seem to consistently say, may actually help to burn fat. Nevermind gaining some weight in the meantime, keep exercising! And when not on spring break and eating too many treats, exercise and building more muscle will eventually outweigh the fat... that's a plan.
already March!
It's already March and spring is coming... outside it's raining instead of snowing and it's time now to get over spring break, get back to work, get into better health.
"The greatest wealth is health."
~Virgil
It's time to start including more fruit and vegetables, more consistent exercise, and more relaxing into everyday life. This isn't a race. It's not supposed to be all stress all the time, all sadness when you feel defeated, all frustration when everything doesn't go quite right. Chill out, I tell myself. Sit back, drink that coffee, take a breath, and then just get to it. It will be gotten to and gotten through in its time.
After this next cup, I'll go take that dog for a walk. She hates the rain, but worse, she hates being stuck inside when it's raining. And any kind of fresh air, for both of us, often helps other things fall into place.
"The greatest wealth is health."
~Virgil
It's time to start including more fruit and vegetables, more consistent exercise, and more relaxing into everyday life. This isn't a race. It's not supposed to be all stress all the time, all sadness when you feel defeated, all frustration when everything doesn't go quite right. Chill out, I tell myself. Sit back, drink that coffee, take a breath, and then just get to it. It will be gotten to and gotten through in its time.
After this next cup, I'll go take that dog for a walk. She hates the rain, but worse, she hates being stuck inside when it's raining. And any kind of fresh air, for both of us, often helps other things fall into place.
Tuesday, February 15, 2011
exercise/running as daily practice
this was just on the radio this am, a cool interview with Sarah Slean about her running practice... you have to fast forward a few minutes in before the interview starts, but it's really a good one...
Exercise: The Slean machine
Exercise: The Slean machine
some suggestions for simple calorie-cutting
Check this out:
Making substitutions when cooking, picking the right beverages, and switching to lower-calorie condiments are just a few tricks to cut calories
I would also add: try not to eat all of the corn chips just because they are lime flavored and taste great w/ guacamole, and maybe don't keep making guac to eat with the chips... So even if I don't eat fried things and drink coke all day long, it's good to remember to pay attention to mindless snacking (or purposeful procrastination snacking)... I think paying attention is a big part of the equation. Now I have to remember to pay attention to when I am eating all of those chips!
Saturday, February 12, 2011
Slow Love
from Slow Love
by Dominique Browning
Slowly, slowly, the months go by, each one a variation transposing loss, loneliness and anger to gratitude and hope. I no longer dread the advent of another rosy dawn. As I stop struggling so with fear and simply accept the slow tempo of my days, all those inner resources start kicking in — those soul-saving habits of playfulness, most of all: reading, thinking, listening, feeling my body move through the world, noticing the small beauty in every single day. I watch the worms, watch the hawks, watch the fox, watch the rabbits. I open my heart to new friends. I settle into my new home; its healing balm has been there all along, nestled in a sofa that beckons me to pick up a book, hovering outside the window inviting me to take a walk. I find room in my life again for love of the world, let the quiet of solitary moments steal over me, give myself over to joy. What a surprise! That I can cook a meal for my children, or take a long walk on the beach, or watch an osprey wheel through the sky, or set down a page of thoughts — these are moments of grace. Old Testament loving-kindness, the stuff of everyday life.
She also has a blog: slowlovelife.com
with a lot of interesting stuff. Here's something on mushrooms and eating less meat:
mushrooms-monday-tuesday-and-any-day
by Dominique Browning
Slowly, slowly, the months go by, each one a variation transposing loss, loneliness and anger to gratitude and hope. I no longer dread the advent of another rosy dawn. As I stop struggling so with fear and simply accept the slow tempo of my days, all those inner resources start kicking in — those soul-saving habits of playfulness, most of all: reading, thinking, listening, feeling my body move through the world, noticing the small beauty in every single day. I watch the worms, watch the hawks, watch the fox, watch the rabbits. I open my heart to new friends. I settle into my new home; its healing balm has been there all along, nestled in a sofa that beckons me to pick up a book, hovering outside the window inviting me to take a walk. I find room in my life again for love of the world, let the quiet of solitary moments steal over me, give myself over to joy. What a surprise! That I can cook a meal for my children, or take a long walk on the beach, or watch an osprey wheel through the sky, or set down a page of thoughts — these are moments of grace. Old Testament loving-kindness, the stuff of everyday life.
She also has a blog: slowlovelife.com
with a lot of interesting stuff. Here's something on mushrooms and eating less meat:
mushrooms-monday-tuesday-and-any-day
Wednesday, February 9, 2011
motivational thought for the day
from Detroit Yoga website:
I Did It Today!
In yoga practice, as well a other activities and endeavors, when we achieve something or "get" something, we'll often say, "I did such and such today!" This is a mistake...wether we're talking about a difficult yoga posture, or a New York Times best selling book, the work was done way before the achievement. All of the weeks, months, and years of practice and work that came before "that" day, is what made it happen. Very, very rarely, are there over-night successes. Anything of value worth having or creating, takes patience and hard work. Michelangelo had this to say about the two... "Genius is eternal patience." and "If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful at all." He clearly knew something that many of us are ignorant to...and, had an employer that we should all strive to work for. Stay True, JDS
http://www.detroityoga.com/
I Did It Today!
In yoga practice, as well a other activities and endeavors, when we achieve something or "get" something, we'll often say, "I did such and such today!" This is a mistake...wether we're talking about a difficult yoga posture, or a New York Times best selling book, the work was done way before the achievement. All of the weeks, months, and years of practice and work that came before "that" day, is what made it happen. Very, very rarely, are there over-night successes. Anything of value worth having or creating, takes patience and hard work. Michelangelo had this to say about the two... "Genius is eternal patience." and "If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful at all." He clearly knew something that many of us are ignorant to...and, had an employer that we should all strive to work for. Stay True, JDS
http://www.detroityoga.com/
Tuesday, February 8, 2011
OK, Then Make Applesauce!!
I just peel and core the apples (using one of those core-slicer things, see pic) – I don’t cut the slices any smaller, so it cooks up chunky. Add 2 – 3 tsp of both cinnamon and nutmeg… that ‘s all.
I usually use about 3 lbs of apples (about a store bag size)… enough to fill a large pot. I have been buying an assortment of apple types from Farmer Q’s on Washington…they have a lot on sale now to clear out their stock. I also had a box of picked apples from my sisters trees. The better tasting apples I use, the better the sauce (duh?).
I use my 8 Qt aluminum two handled soup pot – just simmer on lowest heat for 1.5 – 2 hrs.. stir every 20 min or so. When it smells good and looks sort of evenly hot and semi-mushy, turn off the burner and let it cool down for an hour or – sometimes I have to put it in the refrigerator overnight, if I don’t have it cooled enough to put in the freezer boxes. Hmmmmm.....Enjoy!
Thursday, February 3, 2011
stress and anxiety--it's for real
This is an interesting article on stress and anxiety...
American Anxiety
We're not crazy, we are stressed and anxious. It's a lucky break if you are not. I know I am.
And stress and anxiety can increase cortisol levels, which can be damaging, cause depression and fatigue, and also make it difficult to lose weight.
Yikes, reading all of this is making me anxious. It's a good thing I'm trying to go to the gym and spinning class and do yoga. Except now my neck and back are sore from looking at this laptop all afternoon. Alas...
American Anxiety
We're not crazy, we are stressed and anxious. It's a lucky break if you are not. I know I am.
And stress and anxiety can increase cortisol levels, which can be damaging, cause depression and fatigue, and also make it difficult to lose weight.
Yikes, reading all of this is making me anxious. It's a good thing I'm trying to go to the gym and spinning class and do yoga. Except now my neck and back are sore from looking at this laptop all afternoon. Alas...
Wednesday, February 2, 2011
Why do I exercise and eat well and gain weight?
This seems helpful: http://exercise.about.com/od/weightloss/f/gainingweight.htm
...even if it says the same things they all say... but it does also add that if you are just starting an exercise program, it could take weeks or months to see any weight (fat) loss. And gaining muscle is normal and may even happen faster than fat loss. It seems better for me to not step on the scale, but it is disconcerting when I feel like I am getting stronger and healthier and then I pull out a pair of pants from a year or two ago and they don't even come close to buttoning or zipping. I feel like there is something wrong with me, like I have some sort of disease or something. But then I remember that over the summer while I was walking the dog for 1-2 hours a day and hiking on weekends, I did get slimmer. I think I was also eating less, and definitely driving less. Keeping busy, I don't think I was as hungry. Then I came back, cut down on the exercise, started driving more, and was sad about being back in a less fun, less beautiful place. So many factors. And now it is January and I am working mostly at home and still doing a lot of driving.
And so, at this moment, I am trying to decide to do the new weight watchers for three months and just finally actually do it. Lose 30 lbs and finish the dissertation. That would be some treat and two really good ways to get on with my life that seems stalled in every way lately. When put that way it only makes sense. Until I look at my bank account and wonder if I will get my money's worth out of myself (can I dedicate myself to the online program or will it be a waste of my money?)? These questions always come back to me, what I am willing to do for myself, and what I am afraid of. Hmmm.
...even if it says the same things they all say... but it does also add that if you are just starting an exercise program, it could take weeks or months to see any weight (fat) loss. And gaining muscle is normal and may even happen faster than fat loss. It seems better for me to not step on the scale, but it is disconcerting when I feel like I am getting stronger and healthier and then I pull out a pair of pants from a year or two ago and they don't even come close to buttoning or zipping. I feel like there is something wrong with me, like I have some sort of disease or something. But then I remember that over the summer while I was walking the dog for 1-2 hours a day and hiking on weekends, I did get slimmer. I think I was also eating less, and definitely driving less. Keeping busy, I don't think I was as hungry. Then I came back, cut down on the exercise, started driving more, and was sad about being back in a less fun, less beautiful place. So many factors. And now it is January and I am working mostly at home and still doing a lot of driving.
And so, at this moment, I am trying to decide to do the new weight watchers for three months and just finally actually do it. Lose 30 lbs and finish the dissertation. That would be some treat and two really good ways to get on with my life that seems stalled in every way lately. When put that way it only makes sense. Until I look at my bank account and wonder if I will get my money's worth out of myself (can I dedicate myself to the online program or will it be a waste of my money?)? These questions always come back to me, what I am willing to do for myself, and what I am afraid of. Hmmm.
Tuesday, February 1, 2011
some good winter advice
Keeping up health and immunity to illness is challenging, especially on a day like today when I think, yes I'll take the dog for a walk and get some fresh air. And instead, after walking only a few blocks the cold breeze and the icy sidewalks convince us (by that I mean Me) to head back home for another day inside the house, inside the gym, inside wherever the heat is blowing and drying out the air. The following article has some good advice about how to stay healthy, including the usual drinking lots of water and humidifying the air (because germs love dry heated air), as well as cooking with Tumeric (or taking supplements), meditating, scheduling social activities, and making sure to keep from being lonely.
Guide to Winter Wellness
We made it through January, but February always brings more new challenges. This week a major winter storm is supposed to snow us all in. But we don't have to end up on the couch all sick because of it. Come on February. Bring it.
Guide to Winter Wellness
We made it through January, but February always brings more new challenges. This week a major winter storm is supposed to snow us all in. But we don't have to end up on the couch all sick because of it. Come on February. Bring it.
Wednesday, January 26, 2011
Calcium & Vitamin D - To take supplements or not to take supplements?
My gynecologist advised me at my last annual exam to take supplemental calcium, vitamin D, and a multivitamin because of my age, not because of any specific information she had about my diet or bloodwork.
I am wondering what other people do? Do you take vitamins or supplements of some kind? Have you had your blood levels checked?
An article was posted on the NYTimes site about Calcium & Vitamin D daily levels and the question of supplements. Your thoughts?
-Sarah
Monday, January 24, 2011
recipe
There's always a million salmon recipes out there, and it's always easy to fall back on your own basic version anyhow, but here's another good one with the additional great idea to add roasted fall/winter vegetables to the meal:
http://www.cbc.ca/liverightnow/recipes/pc/maple-glazed-salmon-with-roasted-vegetables.html
This website also has some other interesting stuff too:
http://www.cbc.ca/liverightnow/
http://www.cbc.ca/liverightnow/recipes/pc/maple-glazed-salmon-with-roasted-vegetables.html
This website also has some other interesting stuff too:
http://www.cbc.ca/liverightnow/
Sunday, January 23, 2011
Don't give up!
"No one can lose weight without diet and exercise smarts, hard work, and sacrifice. Make the effort to learn about the healthiest and most efficient ways to lose weight, and then enjoy your own success. Weight loss isn't about winning a race; it's about crossing the finish line at your own pace"
See the whole article: Why Men Lose Weight Faster...
See the whole article: Why Men Lose Weight Faster...
Wednesday, January 19, 2011
Let's get Healthy!
Health, nutrition… groovy. This is the place to think health, talk about exercise, share info links ideas success challenges. Our idea is that getting healthy is a community project. We’re gonna help each other, and spread the words…
Here’s one:
10 ways to cut 100 calories
-jd
Here’s one:
10 ways to cut 100 calories
-jd
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