More Healthy Me

making commitments

2011-07-08T20:17:00.000-07:00

it's been far too long since i've really committed to anything... so i figure it's past time. i'm joining the dallas runners club (because for a nominal $25 i can get about 8 "free" races /year ranging from 1 mile-1/2 marathon, and free training tips and such like) because i figure having regular goals for races (that i've paid for, darn it and i'm not wasting my money!) about every month will ~~force~~ encourage me to actually get out and train regularly. i know exercise isn't everything, but i'm sick of making excuses, and i'm ready to make something work (go me!). as far as goals go, in addition to running, i thought it's time to make some serious goals, not only weight loss, but also inches (i'm not super-heavy, per se, but i'm getting really flabby, and i'm too old for that!). i figure if i can lose 10 lbs (it should be 25) or 5 inches (waist, thigh & upper arm combined) i get a reward... (there are a lot of things i want, but i can't justify any of them... i figure that'll be more of a push than setting an actual date on this, though i'm open to suggestions there too).

sorry about the convoluted post, i needed to write this before i lose my drive, so it's going up as i think it... now to make it stick!

What's on the menu?

2011-06-28T13:26:00.001-07:00

I'm shooting for 1600 calories per day, but it's easier to think of it as 3 meals and a snack at 400 calories each. I'm not religious about writing down all my calories, because I've been doing this a long time, and don't really need to. Plus, it's preferable to just do some quick figuring in my head as I fix each meal, then eat and forget about the numbers until next time. I also try to include those healthy fats if I can, and they really go a long way in helping me feel satisfied. So this is how I did yesterday. And yes, I have 2 snacks on here, but I had some extra calories at the end of the day, and I am literally addicted to popcorn.

Breakfast:

1 fruit smoothie: 1/2 cup nonfat milk, 1 cup frozen fruit (strawberries and blueberries today), 1/2 scoop Muscle Milk vanilla protein shake powder (because a full scoop makes me gag a little), and enough water to make it the right consistency
1 slice homemade whole wheat bread, toasted, with no-cal butter spray (I only recommend this if you have delicious bread to make it taste great)
2 Tbsp almonds (healthy fat!)

Lunch:

1 can Progresso Southwest Chicken soup (canned soup is not my fave when it's over 100 degrees outside, but I hadn't been to the store yet...)
1 cup green beans
2 Hersheys Nuggets (dark chocolate with almonds--healthy fats!)

Snack: one of Chad's protein bars

Dinner:

2 lean ground turkey tacos (corn tortillas, meat, cilantro, tomatoes, Taco Bell sauce; I should have fried the tortillas up in healthy Olive Oil, but was lazy and starving)
Salad with fat-free Kraft Caesar Italian dressing

Snack: Orville Redinbacher Smart-Pop

Is this thing on?

2011-06-27T15:31:00.003-07:00

Wow, so clearly I don't blog about eating healthy or exercising when I'm pregnant. It's been a little while since I've been here.

But I thought I'd post a link here, to mention how the USDA has yet again amended its nutrition advice, part of its ongoing effort to curb the obesity problem in the US. Go to www.mypyramid.gov, and you'll see that the food pyramid is no longer, my friends. Instead, we have a plate showing us what we should eat. I think it's a much better system, finally giving fruits and vegetables the spotlight they need. Dairy is kind of off to the side, optional really, since we Americans get enough calcium if we're eating right anyway. And as long as we understand that protein does not just mean meat (especially if it makes us think red meat), the plate is a good thing.

So, since the government is telling us to fill half our plates with fruits and vegetables, do fruits and vegetables get half of the government's money? Tee hee. Ho ho ho. So not even close.

Physicians Committee for Responsible Medicine

Best. Muffins. Ever.

2010-04-18T15:51:00.003-07:00

This is what we had for breakfast this morning. I had a coupon for these whole-grain babies, and have been dying to try them. Yes, they are super high in sugar, but they are low in fat (I subbed applesauce for the oil and 3 egg whites for the 2 eggs), and are made with 100% whole wheat flour. So it's not something healthy enough to eat every day, but this morning I enjoyed two of these muffins and a scrambled egg, and I was in heaven. There are six different flavors of Duncan Hines whole grain muffins to choose from. I also bought a box of apple cinnamon flavor to try next. In hindsight, I really should have left off the streusel topping, but that's like the best part. Regardless, at 156 calories a piece, they fit into my 400-calorie-breakfast guidelines, and were well worth it! (Nutrition info per muffin as I prepared them: 156 cal, 3g fat, 19g sugar, 3g fiber)

Double Chocolate Almond Biscotti

2010-03-29T20:32:00.003-07:00

Doesn't sound like healthy food, does it? This is an amazingly decadent treat, that is totally allowed, whether you're doing Weight Watchers, Flat Belly Diet, or whatever. They take some time, but they're not too complicated (I'd never made these Italian cookies before, but I've seen Giada do it on Food Network!). Dunk these in some skim milk or some flavored steamed milk. Mmm. Diet? This can't be a diet.

Ingredients:

3/4 cup raw almonds, chopped
1 3/4 cups all-purpose flour (I substituted half whole wheat flour)
3/4 cup mini semisweet chocolate chips
1/2 cup Dutch-process cocoa powder
1 tsp baking soda
1/4 tsp salt
1 cup sugar (I substituted half Splenda)
2 large eggs
2 egg whites
1 Tbsp vanilla extract

Directions:

Preheat oven to 350°F. Place almonds on a baking sheet; bake until light brown, about 6-8 minutes. Let cool. Line 2 large baking sheets with foil and spray the foil with nonstick cooking spray. Adjust the oven racks to divide the oven into thirds.
In a food processor, combine 2 tablespoons of almonds, flour, 2 tablespoons of chocolate chips, cocoa, baking soda and salt. Process until nuts are finely ground; transfer dry ingredients to a large bowl. In the same food processor (no need to clean), combine sugar, eggs, egg whites and vanilla until slightly thickened, about 2 minutes. Add to dry ingredients (dough will be very thick). Stir in remaining almonds and chocolate chips.
Shape one-fourth of the batter (about 3/4 cup) into a long rope, about 14 inches long and 1 1/2 inches wide, on one side of the baking sheet; repeat with remaining batter, making 2 ropes on each baking sheet, with space in between. Bake, reversing baking sheets once, until firm, about 15 minutes. Remove from oven and allow to cool on pans. Reduce oven temperature to 300°F.
Place logs on a cutting board. Cut with a serrated knife on diagonal into 1/2 inch thick slices, making 80 biscotti. Place slices cut sides up on baking sheets, 1 inch apart. Bake until cut side feels dry to the touch, 20-25 minutes. Cool completely on wire racks. Store in an airtight container.

Recipe makes 40 servings of 2 biscotti each.
Nutritional info: per serving: 75 cal, 3 g fat, 1 g fiber, 2 g prot (POINTS value: 2)

***My biscotti came out a little bigger, so I only got 30 servings, but because I cut the sugar in half, mine came out to about 80 calories per serving. Dessert's back on the menu!

Results!

2010-03-09T11:11:00.001-07:00

After completing my Four-Day Anti-Bloat diet, I weighed and measured myself this morning. Here are the results:

Before:
Weight: 164.5 lbs
Waist: 34 inches

After:
Weight: 162 lbs
Waist: 33 inches

In just four days I lost 2.5 pounds and an inch off my waist! I also lost a 1/2 inch off my "belly" and 3/4 inch off my hips. That doesn't sound like a lot, but for only four days, I'm impressed. (I also measured my body fat, which is 33.5%. Ouch.) I stuck to the diet, which had me eating 1200 calories a day, no added salt, no gassy/bulky veggies, and a lower amount of carbs.

I think I'm going to stick to a similar diet until I lose all the weight, keeping my calorie and salt intake low. I will add the raw bulky veggies back into my diet for more variety though. I've added countdown tickers to my blog (I'm lame, I know), to motivate me to lose all the weight I can before the cruise!

Flat belly, here I come!

2010-03-05T10:11:00.000-07:00

I've been incorporating some of the Flat Belly Diet's concepts into my eating habits, but now it's time to get serious. I'm going on a cruise to the Mexican Riviera on April 25th, and I need to get ready for a bathing suit. Today is the first of four days of the serious belly-flattening diet in the book. The four meals each day are simple, and supposedly I'll see the inches fall off, not only because I'm cutting calories but also because the diet includes foods to minimize bloating. Here's how I measured up this morning:
Weight: 164.5 lbs
Waist: 34 inches
The good new is: my waist measurement (smallest part of my belly) is below the danger line of 35 inches. The bad news: my belly/pooch/gut/whatever you want to call it, is almost as big as my hip measurement. Yuck. That's what I need to get rid of. So, come Tuesday morning, I'm hoping to see some serious improvement!

MUFA anyone?

2010-02-06T20:17:00.002-07:00

My friend Joanna has already lost at least 5 pounds on the "Flat Belly Diet." I borrowed the book to see what it's all about, and I've been really impressed. The rules are simple:

Eat four times a day, 400 calories each time
Don't go more than 4 hours in between eating
Eat a MUFA at every meal

What's a MUFA? It stands for mono-unsaturated fatty acid. The book cites tons of studies related to this type of fat, and the benefits they have. You've heard of the benefits of olive oil? (The healthiest people out there are those that live in the Greek islands, and they consume 100 cups of olive oil a year!) Well, it turns out that it's actually the MUFA in the olive oil that makes it so great. So, each of the four times you sit down to eat, ask yourself, "Do I have a MUFA on my plate?" Choose from healthy oils like olive or canola. Sprinkle on some nuts or sunflower seeds. Indulge in some avacado, natural peanut butter, or even dark chocolate!

I may not be following the food plan exactly, but I was already cutting calories before. I just needed to add some fat into my diet. Go figure!

Pink Salad?

2010-02-06T16:14:00.005-07:00

One of my favorite ways to eat strawberries is what I call Pink Salad, which is a simple concoction of whipped cream mixed with a packet of strawberry jello, cottage cheese, and strawberries (and other canned fruit if desired). Don't knock it 'til you've tried it.

Well, since I'm seriously watching my diet right now, whipped cream is off the menu. But did you know that an entire packet of sugar-free jello is only 20 calories? So I've been doing something that seems a little weird. I'll put 1/2 cup cottage cheese in a bowl, sprinkle it with a little strawberry jello powder (saving the rest of the packet), and mix in canned pears. Soooo good. Okay, so maybe not compared to brownies or cookies. But when I'm craving something sweet, this does the trick, plus I get a nice serving of dairy/protein alond with my fruit, and it helps fill my belly.

So now I'm curious...when you're on a diet, and you need a fix without breaking the calorie bank, what do you eat that's weird?

I'm putting my weight on "Project Status"

2010-01-31T15:13:00.003-07:00

I stayed away from the scale until Riley was six weeks old. Then Chad and I started playing with the Wii Fit Plus that we got for Christmas, and I got measured. What a lovely game...after I stand on the board it analyzes my weight, then I see my little Mii character all skinny and cute, waiting for the BMI/weight results to come up. I watch the line go higher and higher on the scale, while my little Mii gets fatter and fatter. Then I hear this low-pitched "boi-oi-oing" sound, then sweet little voice saying, "That's overweight." No mincing words there.

So yes, I'm overweight. I had a baby two months ago, and I have quite a bit of weight to lose. Here I am, sharing the shocking numbers with you, putting my concrete goals out there, and making my weight my new "project." And I'm excited to be able to share some progress already!

Starting weight: 174 lbs (I weighed 185 before I had the baby, so this number is discouraging)
Starting body fat: 35%
Goal weight: 135 lbs
Goal body fat: 25%

Weight this morning: 170 lbs! Woohoo!

Here's what I've been doing:

Exercising 30 minutes at least 3 times per week using the Wii Fit Plus and Dance Dance Revolution. Best Christmas presents ever. I get cardio, strength training, yoga, and lots of fun.
Breastfeeding. This burns an average of 500 calories a day
Eating about 1800 calories a day. But this is just an estimate. I'm not counting calories. Instead I'm choosing healthy foods and just counting servings, which is easier, and is a great way to make sure I'm getting all the fruits and veggies I need (something I am terrible at if I'm not working at it).

That's it. It's not rocket science, and it's not complicated, otherwise I wouldn't do it. I have 35 pounds to lose, and 17 weeks is a reasonable time frame (averaging a loss of 2 pounds per week). So I will reach my goal by June 1st. I'm going to be accountable to myself, my husband, and this blog.

If anyone wants to join me in baring it all, please do! I feel better knowing I'm not the only one fighting this battle. We need to stick together!

Mexican Rice

2010-01-20T17:52:00.003-07:00

Okay, so this is not strictly "healthy," since it's white rice, but my thinking is: if you're craving Mexican food, it's better to make it yourself so you can control the ingredients. Chad and I have been making "gringo" enchiladas since we were first married. We love the simplicity of spiced meat, cheese, sour cream, and enchilada sauce, thrown together in flour tortillas. It's something I make often.

On thing this meal was missing was the rice that you get at an authentic Mexican restaurant. We just couldn't seem to master the art of Mexican rice. We'd buy those packets/boxes that said Spanish or Mexican Rice on the front, but the finished product was far from delicious. A couple years ago my friend Sarah taught me a recipe she'd learned from a friend. This rice is so yummy and easy. Now I go to restaurants, and the rice I used to crave doesn't hold a candle to what I can make at home!

1-2 Tbsp olive oil (This is the only fat in the recipe. I use olive because it's healthier, but any kind is fine.)
1 cup long grain white rice
1/2 onion, minced (can also sub dried onion flakes)
2 1/2 cups water
1 small can tomato sauce
1 tsp chicken bouillon
onion and garlic powder to taste
salt and pepper to taste

Heat oil and rice in medium skillet over med-high heat. Use just enough oil to coat the rice. Cook until rice is nicely browned, adding minced onion half-way through to soften (don't add dried onion here or it will burn).

Add water, tomato sauce, bouillon, and spices. Stir and bring to boil.

Lower heat, cover, and let simmer 20-25 minutes or until liquid is absorbed and rice is cooked.

Beef and Broccoli Lo Mein

2009-10-17T21:19:00.003-07:00

I got this recipe from Jaime, and Chad and I love its flavor and simplicity. It's not advertised as "healthy" but it's actually quite healthful, especially if you use lean trimmed beef, and pasta made with whole grain or extra fiber. I used New York Strip Steaks, but you could use whatever cut of beef you have. It's especially good if you slice it ahead of time, and marinate it in soy sauce, a little oil, and a dash of onion and garlic powder for at least an hour.
Ingredients
8 ounces spaghetti, broken in half
1 teaspoon dark sesame oil (I subbed vegetable oil)
1 tablespoon vegetable oil
3 cups chopped broccoli
1 1/2 cups sliced onion
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
12 ounces sirloin tips, cut crosswise into thin strips
6 tablespoons beef broth
6 tablespoons low-sodium soy sauce
4 tablespoons brown sugar
2 tablespoon oyster sauce (I didn't have this, and it still tasted good)
Instructions
1) Stir the spaghetti into a pot of lightly salted boiling water and cook it according to the package directions. Drain the noodles well, then return them to the pot and toss them with the sesame oil.
2) Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add the broccoli and onion and cook, stirring often, for 3 minutes. Add the ginger and garlic and continue stirring while the mixture cooks for another 30 seconds. Add the sirloin and cook it, stirring often, for 5 minutes or until it is no longer pink.
3) In a small bowl, mix the broth, soy sauce, brown sugar, and oyster sauce. Add the soy sauce mixture and the pasta to the skillet and continue cooking, stirring often, for 1 to 2 minutes or until everything is heated through. Serve the lo mein hot. Makes 4 to 6 servings.

Allergy season at my house

2009-09-27T20:02:00.002-07:00

Well, this isn't a recipe, but is a topic important to health!

As a chronic allergy sufferer, I have tried my share of allergy remedies: decongestants, antihistamines, teas, cayenne pepper snuff, saline nose rinses, etc. Today I'm enjoying a stuffy nose and sore throat, compliments of the furniture-moving, cleaning, and flying dust that went on yesterday (bi-products of a fruitless attempt to find a lost library book). Anyway, obviously avoiding allergens is key to avoiding allergies. But when you're deathly allergic to dust, yet too lazy to routinely clean house, allergies happen. So here is some advice if you ever find yourself starting to get that "plugged up, post-nasal drip sore throat, on my way to a sinus infection" feeling:

*Drinking lots of fluid is key. If you let your body dry out, your mucus will gum up in your sinuses, and become lodged and prone to infection (so gross).

*If you've been taking antihistamines, stop! Doctors that I've talked to have told me that antihistamines like diphenhydramine (Benadryl) or loratadine (Claritin) will make it harder for your body to clear out the infected mucus (they cause the vessels to constrict, and dry out mucus, so again with the gummed-up effect).

*Take a plain decongestant, something with pseudoephedrine or phenylephrine. Many of these drugs are controlled now (darn meth-heads), so you have to buy them at the pharmacy counter, but it's well worth it.

*Also take an expectorant called guaifenesin (generically marketed at "mucus relief"). This will help thin the mucus and help you to cough it up (again, gross but effective). You might be able to find something that has both a decongestant and expectorant in it. Just make sure there's nothing else thrown in there (my personal favorites are the cough syrups that have both an expectorant AND cough suppressant...sooo, it's supposed to help you cough up the junk but suppress your cough at the same time...stay away from these, they're a waste of money).

*Try other things that will help clear out the sinuses, like hot/warm drinks or soup, spicy food, steam, and nasal flushes (like using a neti pot).

*Do the above, take it easy, obviously try to avoid the allergen, and wait it out. I know for me and many others, if you don't catch the symptoms early, full-blown sinus infections are frequent visitors. Good luck, and stay healthy!

5 Layer Dip Anyone?

2009-09-05T13:39:00.002-07:00

So we had an Enrichment Night a few weeks ago and I decided to take some dip. Sometimes I make it for dinner and Adam and I eat about 1/2 of it one night, the other half the next. I also make the same amount, spread between a few smaller containers, and take it to school for lunch. It tastes good cold or hot. It's super easy and fairly healthy. A lot of the ingredients can be substituted for fresh or low/no fat ingredients. I also eliminated the guacamole (because I haven't been able to find any really good stuff) and because avacados are SUPER high in calories.

1 can refried beans (low/no fat available)
½ lb. browned hamburger (drained)
¾ cup water
¼ cup taco seasoning (or lightly cover surface of browned hamburger in skillet)
½ cup salsa (of your choice)
½ cup sour cream (low/nonfat available)
Shredded cheddar cheese
1 tomato, chopped
¼ yellow onion, chopped (or about 3 tbsp.)
Tortilla chips

In a skillet, brown 1/2 lb. hamburger. Drain grease. When it is browned, add 3/4 cup water to skillet and ¼ cup taco seasoning. I just sprinkle it right on top of the beef to cover it. Cover with lid and simmer for 5-10 minutes, until water is absorbed. Stir occasionally.
In a 9.5" glass pie dish, spread one can refried beans. Place in microwave and heat for 2 minutes, or until warm. *(You can also add Olive Oil to the beans to make them thinner and more dip-able, and you get your required daily amount of olive oil.)
Spread seasoned hamburger over beans in pie dish.
Lightly cover hamburger with shredded cheese. Wait a few minutes until the cheese has melted a little bit. DO NOT heat the cheese to melt it! This will make it more difficult to spread the sour cream.
Cover cheese with ½ cup sour cream. *(This may get messy, but it all tastes the same. Just make sure the beef and cheese are completely covered.)
Spread ½ cup salsa over sour cream.
Sprinkle shredded or grated cheddar cheese over the top to cover.
Add chopped tomatoes and onions.

If you want to include more fresh ingredients, you can add olives, cilantro, guacamole, etc. to taste. To make it more filling, add 1 cup cooked rice on top of beans, before the hamburger.

Enjoy with tortilla chips! (Sounds silly, but choose strong tortilla chips that are made for scooping. Others break really easily.)

This may be a little less healthy than some other dishes on here, but it can be healthified! And it's yummy and quick. I don't know where to find calorie counters for food dishes since I'm pretty new at this. Any recommendations are welcome!

Green Smoothie

2009-06-24T10:08:00.002-07:00

My new sister Heather sent me this recipe in an email:

"Our RS had a Health Nite Enrichment. The sister gave us a taste of her Green Smoothie (it's Spinach, which has tons of nutrients in it). In a blender, put...
1 banana (frozen really makes the texture creamier and stays thick longer)
1 Handful of Spinach (add more if you're feeling super healthy)
Fill blender 1/2 full of OJ (I use Tropicana No Pulp Calcium + Vit D.)Blend till smooth.
I add strawberries to it because Adam says he can taste the spinach otherwise. I have a small blender (enough for one serving), so this recipe is perfect for a breakfast smoothie and I just drink it on my way to class."

I have to try this. I had a wheat grass smoothie once at a food storage activity, but I don't think there was hardly any grass in there at all--there wasn't even a hint of green. Anyway, this is a great healthy recipe, with all the sweetener coming from fruit. I estimate it to come out to about 160-170 calories per serving, assuming you're using 1/2 cup OJ (if you're adding 2-3 strawberries, add about 25 more calories). Who needs a multivitamin when you're having this for breakfast?! Add a little protein powder, and you've got a complete meal! Thanks Heather! You'll have to join as a contributor, and post more in the future.

My Favorite Pregnancy Workout

2009-04-24T12:17:00.004-07:00

So congratulations are in order! Since your preggers I thought I'd post my favorite workout. Lisa Hart's Fit Mama! I did this religiously when I was pregnant and I felt great. It's for when you get to the point where your normal workout is uncomfortable. She also has a section on kegels if you're into that. Anyways, I don't really have much advice on healthy stuff... but if I come across something interesting I'll be sure to share. My problem is I never eat a meal. I eat dinner while I'm making it and lunch is usually leftovers from whatever I've made for Johnny. So at the end of the day I don't feel like I've eaten anything when really I've been snacking all day long. But I did come across a bit of advice I've been trying lately. Don't eat anything unless it is on a plate or in a bowl. No eating out of the ice cream carton... ect. So we'll see how that goes.

Anyone?

2009-04-19T22:32:00.000-07:00

Um, I know it's been over a month since I've posted. Mostly because I've been ashamed of my eating habits. I've been acting like I've been on vacation. But, hey, I'm not the only author of this blog! Feel free to chime in any time with a post of your own.

My favorite supplements

2009-04-19T22:22:00.005-07:00

Growing up, my mom fed us kids vitamins every day, so the habit sort of stuck. Chad's not really into the whole supplement thing, but I'm working on him (he could seriously benefit from some joint pills). Women have special dietary needs that are usually not met by our crummy diets. And when you're pregnant, those needs are even more important. So, here's what I think is hot in the vitamin world right now (and consequently what's in my granny-worthy pill box):

Calcium Citrate: I use the Walmart equivalent of Citracal; this form is much less common on the shelves than its cheaper calcium carbonate cousin (what's in Tums and most bottles that just say "Calcium"). I recently made the switch after my doctor told me that calcium citrate is more easily absorbed by the body, and it doesn't cause constipation like calcium carbonate does (I'll admit, pregnancy bowel issues are not my friend). As always, make sure your calcium supplement also has vitamin D in it, which is essential for absorption.

Folic Acid: If you've ever been pregnant, you probably know that it's recommended you get at least 400mcg of folic acid per day, especially during your first month of pregnancy. Folic acid deficiency has been shown to cause neural tube defects in infants. So, if you think that maybe you might eventually perhaps start trying to get pregnant, start taking this supplement now, since the most crucial window has often passed before you even know you're pregnant.

Omega-3 Fish Oil: Getting your Omega-3's is all the rage lately, but not all fish oils are created equally. The most important elements you're looking for are DHA and EPA, which help with brain growth (this is what they're putting in baby formula to make kids smart). To be effective, you want a supplement where the DHA and EPA content add up to a total of 1000mg. The Nature Made fish oil I was taking said "1000mg" on the front, but the DHA and EPA content only totaled 300mg. Rip off. so, I've ordered a more pure version from Swanson Vitamins, which has good stuff for great prices.

Vitamin C: I don't know if there are benefits to different types of vitamin C. I've heard that you should get the kind with rose hips, but not when you're pregnant or nursing. There are tons of benefits for getting enough vitamin C. It's a no-brainer.

Iron: Getting enough iron is important for all women, and more so when you're pregnant. Apparently it's a key ingredient in making babies. I choose not to take a supplement (see above comment about bowel issues), so I really try to get enough through my diet: meat (liver is by far the most iron-rich meat, but come on; that's gross), enriched cereal, beans, and dark green leafy veggies. Women need 18mg per day (that's more than twice what men need), and pregnant women need 27mg per day. As far as I know, if your mini-wheats say they provide 100% of your daily iron, that should mean it contains 18mg. But, keep in mind that you're body will only absorb a small percentage of that iron (less than 20%), so you're not done with breakfast. Iron is best absorbed in meat form, and along with vitamin C, but absorption suffers when taken with calcium or whole grains (I'm having flash-backs to nursing clinicals and my instructor pointing to my patient's breakfast tray and asking, "Which of these things will interfere with that iron pill?")

Well, I hope I've enlightened you a little. If I've inspired you in any way to jump on the vitamin bandwagon, then I've succeeded. Come on. Everyone's doing it.

Back on track

2009-03-11T16:35:00.002-07:00

I'm just putting it on the record that I've just gotten past the worst case of PMS of my life. Raging hormones, moodiness, and bloating wreaked havoc on my diet/exercise regime. So, even though I tipped the scale at 148 Monday (I'm so embarrassed!), I know at least some of it is water retention, and I'm back on track to lose it. I've been taking my wierd herbs (corn silk, uva ursi, spanish black radish, acai berry, seaweed complex) to help flush the excess water and toxins out. And yesterday I got a new exercise DVD from Netflix: the Bollywood workout, so I burned some calories having fun belly dancing.
I'm back to tracking my food servings faithfully. Here are a couple of my favorite low-calorie, high-nutrition snacks. For a sweet craving: vanilla Yoplait Light Thick and Creamy yogurt with 1 cup strawberries (total 150 calories, 5g protein, 4g fiber; fresh strawberries are my absolute favorite fruit). For a salty craving: salsa-flavored Eating Right (Safeway brand) Potato Crisps dipped in 1/4 cup picante sauce mixed with 1/2 cup fat-free cottage cheese (total 230 calories, 15g protein; the salsa/cottage cheese mix may sound and look gross, but it is really yummy, nutritious, and filling). There is a lot to be said about those little "100-calorie packs" you can buy at the store (I mean, if you need chocolate-covered pretzels, you'd better exercise portion control), but I guarantee that either of these snacks are giving you more nutritional bang for your buck and will keep you satisfied longer.

An off week (or two)

2009-02-28T22:57:00.002-07:00

I don't know what's wrong with me, but I am doing terribly on my diet! I have been snacking like crazy. I think my monthly cycle is messed up. (See, there I go making excuses!) I am, however always successful at delivering pretty healthy meals. Here's what I made last night: Couscous Jambalaya. I've had couscous in my pantry forever, and since Chad is not a big fan of couscous, but a huge fan of Cajun jambalaya I gave this recipe a try. We loved it! We don't have shrimp very often, so it was a treat to add it in. I don't know what "andouille sausage" is, so I used our favorite Jennie-O Kielbasa. And I replaced the celery with a whole zucchini to up the veggie content. I think I'll try adding a whole red bell pepper next time I make it. It was a great treat, very easy, and such a new flavor for us. Um...and for dessert I made Strawberry Satin Pie, the recipe for which does NOT belong on this particular blog.

Today's healthy meal

2009-02-20T16:21:00.003-07:00

I'd like to share one of our family favorites that is super easy and way healthy. We call it Sausage Skillet:
Ingredients:
One Jennie-O lean turkey Kielbasa sausage
Two zucchinis
1 red/orange/yellow bell pepper
mushrooms (optional)
1/2 onion, diced
2 cups instant brown rice
Directions:
1) Slice turkey and veggies into bite-size pieces, and put them in a large saute pan over medium-high heat with a little water. Cook until meat is hot and veggies are tender (feel free to add seasonings or soy sauce to taste).
2) Meanwhile, cook rice according to directions (I put chicken bullion in the water to flavor it).
3) Serve sausage mixture over rice.

Statistics Update

2009-02-17T17:02:00.004-07:00

The last week I have been sick, and therefore did not exercise at all, or watch my diet. As a result, my scale was mean to me this morning. I have, however, made some small improvements, and I thought I'd better give you an update to keep me honest (note: my first post on this blog showed stats that were from the cruise ship body test; these results are from our home scale/body fat analyzer, so they're different):

Start date: Jan. 20th
Weight: 147 lbs
Body fat: 29% (43 lbs)

Today's date: Feb. 17th
Weight: 147 lbs
Body fat: 26.5% (39 lbs)

What? I didn't lose any weight?! Well, actually, I did get down as low as 142.5 before I got sick, but gained it back. BUT the important thing is that my body fat went down 2.5%--that's a loss of 4 pounds of fat! So, since my total weight stayed the same, I know that I've gained muscle mass, which is awesome. And I'm back on the bandwagon, determined to lose it!

Boost your metabolism

2009-02-05T16:28:00.003-07:00

How can you get your body to burn more calories on a daily basis? Well, of course more muscle mass helps (each pound of muscle burns 6 calories a day at rest), and high-intensity aerobic exercise will rev your metabolism in the hours after a workout. But here are some things I didn't know:
*Studies show that adults who drink at least 64 ounces of water a day burn more calories than those who drink just 32.
*Drink your beverages ice-cold and you can burn an extra 10 calories a day (not much, but it adds up to a pound a year weight-loss).
*Large meals with many hours in between signals your metabolism to slow down, so eat small meals every 3 hours.
*Adding spice to your food can boost your metabolic rate by as much as 23% for half and hour.
*Eat more protein--your body uses twice the calories to break down protein than it does for carbs or fat.
*Don't follow a diet that restricts you to less than 1,000 calories a day, or you risk losing muscle mass.
I got this info off WebMD, which is one of my favorite sites. Check out their metabolism calculator to see how many calories you burn each day!

My Healthy Me Wish List

2009-02-04T15:28:00.003-07:00

I'm not sure what my missing link is...laziness, lack of self-discipline, I guess. It's definitely not because I'm perfectly comfortable with my body and my choices in fuel to keep it running. But if I had a diet and exercise regime, I guess it would be as follows:

1. Drink at least half my body weight of water in ounces - 70 ounces of water every day.
2. Eat oatmeal with 2 servings of fresh fruit for breakfast every morning.
3. Eat my "big meal" for lunch.
4. Eat a leafy salad with some chicken and light dressing for dinner.
5. Snack only on whole grains and fresh veggies.
6. Exercise at least 3 days a week for 30 minutes - something that tones my scrawny muscles and gets my heart pumping, maybe breaking a sweat...maybe.
7. I'd like to learn more about baking and cooking with whole grains, not just wheat and oats, but quinoa, millet, spelt, etc.
8. Wheat Grass...yah, I want to grow some of that and juice it.
9. Colon Cleanse?!?... I wouldn't even know where to start, but I'm thinking necessary for a fresh start to a healthy me.
10. Kegels, Kegels, and more Kegels. (Britt would be horrified that I wrote that on a blog that other people read.)
11. Strengthen my "core," essential to enduring another pregnancy.

Just listing it like this, sparks a little fire and desire for improvement. One step at a time, I think I'll start with drinking more water.

chewy granola bars

2009-01-29T15:32:00.002-07:00

these are a huge hit at my house (and relatively healthy/high in fber & omega 3s--healthier than cookies at least)

in large mixing bowl combine:

1 c flour
4 c oatmeal (add another 1/2 c if you don't want nuts, chips, fruit, etc)
1/2 c milled flax
1/2 tsp salt
1 tsp baking soda
1 tsp vanilla

in microwaveable bowl melt:
1/3 c brown sugar
2/3 c marg/butter
1/2 c honey
(consider substituting maple syrup or molassas for part of this, haven't tried it yet, but sounds good)

stir well, then combine with dry ingredients. then add any or all of the following:

1-1 1/2 c mini choc chips (i use half mini m&m's)
1 c rough-chopped nuts (i like almonds)
1/2 c coconut (for chewiness)
1/2 c raisins
etc...

coat everything well. press into 9x13" pan and bake 20 minutes @ 325. after removing from oven, press down firmly (with large metal spoon) or they'll crumble. let cool at least 15 minutes, better if completely cool. cut and store or serve.

Junk food makes me sick.

2009-01-29T15:28:00.003-07:00

So, it's been a rough couple days here on the diet. I think it's the PMS thing, but I've been craving carbs like crazy. Yesterday was cookie day, and we courageously tried Whole Wheat Oatmeal Raisin Cookies. I figured if I was going to cheat, I'd get some fiber in there! I think they turned out really yummy, and very low fat (only 2 Tbsp of butter in the recipe). But, having cookies in the house is a bad thing when you're craving carbs. I ate three. And yes, three is way less than I would normally eat on a typical cookie day, and yes, they were only 80 calories each. But I guess my poor tummy didn't like the unexpected onslaught of sugar because it was rolling and gurgling like crazy. So, the moral of the story is: after you eat healthy food, you feel good. And when you scarf down chocolate chips and marshmallows (we all have our quirky cravings) you feel seriously nasty afterwards. I find that this reminder helps me choose a healthy snack when I'm craving junk. Maybe it will help you too.

Here's the recipe for Whole Wheat Oatmeal Cookies:
Ingredients:
1 cup whole wheat flour
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup brown sugar (I think next time I'll cut it to 3/4 cup--they were very sweet)
1/4 cup applesauce
2 egg whites
2 tablespoons margarine (or butter)
1 1/2 teaspoons vanilla
1 1/3 cups oats (I used quick oats)
1/2 cup raisins (next time I'll use more)
Directions:
1) Heat oven to 375.
2) Combine the flour, cinnamon, baking powder, baking soda, and salt in one bowl.
3) Mix the brown sugar, applesauce, eggs, margarine, and vanilla in another bowl.
4) Mix the two bowls into one bowl.
5) Then add in the oats and raisins.
6) Drop rounded teaspoons of the dough onto a GREASED baking sheet.
7) Cook for 8-10 minutes or until golden brown.
*I used a small cookie scoop and got 32 cookies. (Each cookie had 80 calories and 1.2 grams of fat)

Herb of the day: Cilantro

2009-01-25T20:11:00.003-07:00

When you're eating healthy, you need to infuse your foods with flavor that doesn't come primarily from butter, sugar, and salt (although those are my 3 favorite food groups!). Chad and I are huge fans of lots of flavor, and my 2 staple seasonings of choice are onion and garlic. I use them in practically all of my cooking. But my 3rd favorite herb is definitely cilantro. I was introduced to this plant as an adult, and suddenly felt that I had been cheated up until that point. Mexican food, for one, is a whole new experience now!

If you've never bought fresh cilantro before, it has wide delicate lacy green leaves and a pungent flavor (it looks a lot like parsley, and they'll be next to each other in the grocery section). It cost about 50 cents per bundle. (The seed of the cilantro plant is known as coriander, and you'll sometimes hear the names used interchangeably). How do you use it? Well, a lot of Mexican and Caribbean dishes taste amazing with a little chopped cilantro on top (sprinkle it in your taco or on your spicy soup). And how do you get that classic Asian salad flavor? All you need is fresh cilantro and a great Asian dressing (I really like Kraft's Asian Toasted Sesame dressing). Seriously, even if all you have is lettuce to put it on--you'll get the great flavor you're after (of course, it's best if you have shredded cabbage, julienned carrots, mandarin oranges, snow peas, and chicken breast...but whatever you have on hand will work!).

So, if you haven't experienced it yet, get some! To keep it fresh the longest, store it in the refrigerator with cut ends in a jar of water and leaves loosely covered with a plastic bag for several days. Change water every 2 days.

My diet: the good...and the ugly

2009-01-24T16:07:00.004-07:00

So, I've been on this healthy diet since Tuesday (seems so much longer), and here's what a typical day looks like:
Breakfast: 1 slice wheat toast, scrambled eggs, fruit
Snack: protein and fruit shake
Lunch: open-faced ham sandwich, carrots
Snack: salad or veggies with low-cal dressing
Dinner: lean meat with brown rice or whole wheat pasta, steamed veggies
Bedtime Snack: non-fat cottage cheese with fruit

This all adds up to between 1200-1400 calories a day. It's actually quite a bit of food. The great thing is: I've noticed an improvement in my skin because I'm getting 3 fruits and 4 veggies a day (before it was more like one of each at best). My face just looks healthier and less blotchy, requiring less makeup (I have this thing about makeup).

The bad thing...I have been so cranky! I know I'm getting enough food, and it's not like I'm hungry all the time. I think I'm just going through refined sugar withdrawals! Poor Chad. And my poor kids. Yesterday as I was doing Bree's hair, I noticed that the little rubber bands that I had set out on the counter were missing (this is very common; Bree likes to play with them and fling them on the floor). After briefly looking around for them, and not seeing them, I said "Bree, where are the rubber BANDS?!!!" (by the time I reached the end of the question I was yelling). She pointed to the handles of the faucet, where they were hanging, and said very quietly, "right there." I sort of broke down into a chuckle/whimper and hugged her and apologized for yelling. (She said, "yeah, that not very nice.") Little outbursts like this have been common this week. I've read that it takes a couple weeks before your body stops craving sugar. I can't wait.

yoga ball

2009-01-23T18:54:00.002-07:00

thanks meg, for getting this started... i've been thinking a lot about the same things (though i wish i could say i was as close to my "ideal" body-weight as you!). i've recently decided i really need to buckle down and eat healthier, i think that's my bigest problem, though i know i need better exercise habits too.

on that vein though, i recently bought a yoga ball (2 weeks ago), and i think it's fabulous, perhaps it's just because it's new, but it's a fun way to get a little more movement in. i keep it in the living room (unless company comes over), and i use it instead of sitting on the couch when i'm feeding the baby, or watching tv, or whatever... just bouncing on the ball is enough to get my blood pumping (keeps me warm on cold january mornings), and it's fun for the kids too :).

i was a little skeptical of how much of a work-out it is, but just doing some of the exercises in the booklet that came with it (the whole thing was $10 at wal-mart) was enough for me to be seriously sore the next day the first time i did it. --even that's a little embarrasing to admit.

okay, now that i feel like an info-mercial, does anyone else use one of these? do you still like it after the newness wears off? do you still use it?

i figure if nothing else, it's a big green reminder to get up and do something!

Getting our priorities straight

2009-01-22T15:22:00.005-07:00

Chad and I are trying to make our health a top priority, and I'm hoping that you will join us! Please, if you're at all interested in losing fat, gaining lean muscle, detoxifying your body, reducing water retention, increasing your metabolism, --whatever-- please join as an author of this blog, and add in your two cents! I'm taking what I know from my nutrition and anatomy classes, and trying learn all I can so that I can apply it and become healthier.

I've been struggling to "get my body back" ever since Mason was born almost a year ago, and Chad (as much as he hates to admit it) isn't as fit as he wants to be. Well, last week to kick-start our cruise, we each took a body composition test (I know you're thinking: why on earth would we subject ourselves to this when we should be having a fun-filled, carefree vacation?). It was actually very informative, and well worth the fee to take advantage of the spa/gym (which we don't have where we live).

So, here were the results of 1/12/09:
Megan:
Age: 27
Height: 5' 6"
Weight: 146 lbs
Body Fat: 26% or 37.8 lbs
Basal Metabolic Rate (# of calories you burn at rest): 1493 cal/day (that's all?!)
Total Body Water: 33.1 liters, or 49.9% of body weight
Target Body Fat: 20% (need to lose 6%)
Target Weight: 135 lbs (need to lose 11 lbs)
Target Body Water: 60%
Chad:
Age: 32
Height: 5' 11"
Weight: 200 lbs
Body Fat: 24.3% or 48.6 lbs
Basal Metabolic Rate (# of calories you burn at rest): 2089 cal/day
Total Body Water: 49.3 liters, or 54.3% of body weight
Target Body Fat: 17% (need to lose 7.3%)
Target Weight: 183 lbs (need to lose 17 lbs)

Wow! There it is out in the open! Now you know what our goals are, and we think they're very attainable. It's just going to take some work. It's been a long time since I've weighed less than 140, and it was really hard to maintain because of my unhealthy diet. And we're not doing this only to look good, but we want our hearts and our organs to be healthy too. Plus, cancer is a big culprit in my gene cesspool, and I want to do all I can to avoid it.

So, what's the plan? Well, for starters, we're committed to getting at least 30 minutes of cardio exercise at least 3 times a week, plus extra resistance training for stronger muscles and bones (this week so far we've done weights, running at the track, and yoga). And, of course, we're watching what we eat. There are so many theories out there about what you should eat, and it can get confusing. Dragan (the guy who did our test on the cruise) subscribed to the Zone diet (balancing each meal or snack with 7g protein, 9g carbs, and 3g fat), I have a personalized diet plan from the Mayo Clinic (daily servings of 2 protein, 2 dairy, 3 fruit, 4 veggies, 4 carbs, 3 fats), and I also like the Dr. Phil approach (daily servings of 3 protein, 2 dairy, 2 fruit, 4 veggies, 2 carb, 1 fat). Dragan told us not to go on a low-calorie diet, or our bodies would go into "starvation mode" which causes a loss of lean muscle mass, which I've heard before. What are your thoughts on this, and what you think the ideal diet is? Is there a minimum calorie limit we shouldn't go below? We're confused.