Monthly Archives: August 2012

In need of a mini workout at work…

Sitting here at work, with a “good” patient.  Sooo… for the time being,  I need to try doing some little mini exercises while I’m here [and actually not crazy busy  like it normally is around here]  –  I actually need to look some up.. That will be my goal on my next days off!!!  *I’m working 3 in a row so I won’t be looking much up this weekend.

Until then,  I think I will to some stuff I know like dips,  single leg mini squats & regular squats, a few side lunges,  calf raises,  some stretches, and maybe a few other random things I dream up in the process.

… If anyone has any other suggestions in the meantime… feel free  to let me know!! 🙂

Advertisements

Leave a comment

Filed under Home

Dreamsicle Frozen Treat

Serving Suggestion 🙂

Low carb, low-calorie, low-fat, quick and easy!!

Number of Servings: 6 to 12 (depending on container size)

Ingredients

8 oz container of Cool Whip Free

1.4 oz box of Sugar Free / Fat Free Vanilla Instant Pudding (small box)

3 oz box of Sugar Free Orange Jello (small  box)

Directions

Make Jello as specified in directions on box

Stir in the dry pudding mix.  Mix well

Add 8 oz container of Cool Whip Free

Mix well (mixer or whisk)

Transfer to 6 containers (1 cup each)

      => I use 12  of the  ½ cup containers, as I have a ton of them

Freeze for at least 3 hours &   Enjoy!

Nutritional value per 1 cup serving

  Calories 25.7
  Total Fat 0.0 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 0.0 mg
  Potassium 0.0 mg
  Total Carbohydrate 5.7 g
  Dietary Fiber 0.3 g
  Sugars 0.0 g
  Protein 1.0 g
*Please note: I usually average 10-11  of the 1/2 cup containers  & 5 instead of 6 of the 1 cup containers 
when I make this  — Maybe I am overfilling them or something.

Courtesy of:  recipes.sparkpeople.com

2 Comments

Filed under Desserts <3

Big, [not so] FAT, GREEK Yogurt!!! I love it!!!

Personally, I like the taste of Greek yogurt better than regular yogurt. To me, its consistency is better, and you can use it in cooking.  Here are some advantages of Greek Yogurt that you might not know about:

It’s higher in probiotics, healthy bacteria that resides in your GI tract. They can help keep your plumbing in check and is pretty good if you have issues with constipation & such.

You can substitute it for cream in recipes, in smoothies, salads, and dips.

Make sure to look for the low-fat or fat-free yogurt, as the “regular” kind can be high in saturated-fat.

Greek yogurt also contains less sugar and more protein than regular yogurt. In some cases, Greek yogurt has twice as much protein as regular yogurt brands!

There are two pix that I’ve posted. One is a substitution chart that I’ve felt is very helpful when I cook. I actually printed this and have it in the front of my recipe book.  

 

References:

Meredith (2012, August 20). Health Benefits of Greek Yogurt (and the Best Brands) | Pure Matters Supplements & Vitamins. Healthy living tips, diet & nutrition info, supplement, mineral & vitamin info, and everyday wellness.. Pure Matters Supplements & Vitamins. Healthy living tips, diet & nutrition info, supplement, mineral & vitamin info, and everyday wellness.. Retrieved August 30, 2012, from http://blog.purematters.com/diet-nutrition/health-benefits-of-greek-yogurt-and-the-best-brands

Leave a comment

Filed under Informative Stuff

Tequila Lime Chicken (6 servings)

Prep Time: 10 min 
Inactive Prep Time:  8 hr 5 min  
Cook Time:   15 min

Ingredients

  • 1/2 cup gold tequila
  • 1 cup freshly squeezed lime juice (5 to 6 limes)
  • 1/2 cup freshly squeezed orange juice (2 oranges)
  • 1 tablespoon chili powder
  • 1 tablespoon minced fresh jalapeno pepper (1 pepper seeded)
  • 1 tablespoon minced fresh garlic (3 cloves)
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 3 whole (6 split) boneless chicken breasts, skin on

Directions

Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large bowl.Add the chicken breasts. Refrigerate overnight.

Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking.

Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned.

Turn the chicken and cook for another 10 minutes, until just cooked through.

Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature.

 

Calories: 277               Total Fat: 14 grams               Saturated Fat: 4 grams               Protein: 31 grams     

Total carbohydrates: 4 grams               Sugar: 1 gram               Fiber: 0 grams            Cholesterol: 93 milligrams       Sodium: 419 milligrams

Courtesy of:  Foodnetwork.com  – Copyright 2002 Barefoot Contessa Family Style

 

Leave a comment

Filed under Chicken

Herbed Egg White and Spinach Omelet (Serves 1)

 

 

 

 

 

Ingredients:

  • 3 egg whites
  • 1 tablespoon nonfat milk
  • 1/2 tsp dried mixed herbs
  • Freshly ground black pepper
  • 3/4 cup chopped fresh baby spinach
  • 1 tablespoon reduced-fat shredded sharp cheddar or grated Parmesan

 

Preparation:

Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat.

Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges.

As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath.

When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half.

Serve immediately.

 

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g),

Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g

*Courtesy of : Fiona Haynes,  About.com Guide

Leave a comment

Filed under Breakfast

5 meals a day?? Say What???

Ok… So I’ve been trying to do this “Eat 5-6 small meals a day” thing… and in theory… it sounds great! However, it’s a hard plan to implement if you’re not used to it. Trying to eat something healthy every 2-3 hours is actually pretty time-consuming.

Something else I’ve found is that sometimes I’m not hungry when it’s “time to eat”, so I don’t eat. I get sidetracked, then it’s a few hours later and I’m famished.  Working out the bugs is going to be hard for me, as I work nights, and it can get so busy that a lot of nurses don’t get a chance to eat.  I also try to keep (sort-of) a “day” schedule when I’m off work, so eating times are something I need to work out on a 24 hour basis. –I’m trying though, and that counts for something.

For work, I’ve gotta start taking healthy snacks to work, something I can just grab and eat on the fly if necessary, even if it’s not a “meal”; Maybe some celery, fruit, nuts, and maybe raisins. I could make a sandwich & cut it in half, or maybe keep an energy or protein bar to snack on.  Not eating anything from 5pm until 3 or 3:30 am must be taking toll on my system.

 

For those of you that don’t know, eating 5-6 smaller meals over 3 squares is supposed to benefit the body in a number of ways.  For starters, if you eat 2-3 big meals, your ‘primitive’ body takes that as a sign that you might not be getting food for a while and kick into “starvation/storage” mode and store those calories as fat.  As modern as we are, the body is still primitive in its existence, taking all necessary actions to try to save itself.

Eating multiple meals daily keeps your metabolic processes working at a steady rate, when your body goes into starvation mode, metabolism slows down. It also keeps your blood glucose levels at an even level throughout the day, which prevents your blood glucose from spiking & dropping.

 

You’re also waaay less likely to binge eat the wrong foods if your belly is constantly full.
*When you binge after going a long time between meals, those calories are stored as FAT!

References:
Gillies, G. (n.d.). Weight Loss Tip – Eat 6 Meals A Day to Loss Fat | Fat Loss Tip. Bodybuilding Supplements & Fat Burner, Diet Pill Reviews – Xenadrine, Hydroxycut, Whey Protein, Creatine and More. Retrieved August 29, 2012, from http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/fat-loss-tips-3.htm
 
Sukalo, J. (2011, June 14). Can Eating Five To Six Small Meals Help You Lose Weight? | LIVESTRONG.COM. LIVESTRONG.COM – Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM. Retrieved August 29, 2012, from http://www.livestrong.com/article/222983-can-eating-five-to-six-small-meals-help-you-lose-weight/

Leave a comment

Filed under Informative Stuff

Why Water??? Maybe boring…but educational nonetheless…

So… Most people know that about 60% of your body is composed of water. Here’s a few facts that you may or may not already know [& may  be a little boring] … but the slide show is pretty cool

  • Water acts as a medium to support numerous metabolic reactions
  • Water (the main component of blood) carries:
    • To the cells: nutrients, hormones, and other compounds
    • And metabolic waste products away from the cells, for excretion from the body (mainly sweat and urine) . 
  • Water plays a major role in body temperature regulation. Through sweat production, and its evaporation from the surface of the skin, excess body heat is dissipated.
  • We lose approximately 2.6 liters of water  on a daily basis from breathing, sweating, urination, and elimination (bowel movements)
  • Replacing water is important when there is any physical activity. Activity means that you will have  increased water requirements that parallel sweat losses. If these increased requirements are not met, the body can enter a state of dehydration.
  • DRINK BEFORE YOU GET THIRSTY!! You are already at the least slightly dehydrated when you feel like you need something to drink!! 
  • Drinking water SUPPRESSES the APPETITE!! If you  aren’t drinking enough, your body can interpret thirst as  hunger & you will wind up eating when you’re really not hungry!!! So DRINK UP!!!

This slideshow requires JavaScript.

Am I Dehydrated??? You can usually tell by the color of your PEE!!

“Developed by Professor Lawrence A. Armstrong,  a specialist in sports physiology and an expert in hydration, the hydration chart represents how urine color provides an indication of patients’ hydration status.

Urine ideally should be pale yellow or ‘straw-colored’, corresponding with a state of optimal hydration (euhydration). The darker the color, the more concentrated the urine and the more dehydrated the patient…This tool may be used as an indicator of the hydration state. Please note that urine color may be influenced by the content of diet or medical treatments.”

References:
“The Importance of Healthy Hydration.” Hydration for Health | H4Hinitiative. Sudler &Hennessey, n.d. Web. 29 Aug. 2012. .

Leave a comment

Filed under Informative Stuff

Cleanse…

I’ve been using this 14 day ‘Acai’ cleanse thing for a few days… Just so you’ll know, it’s not meant as a weight loss pill, calorie burner, or thermogenic. It’s basically a colon cleanser. There aren’t instructions regarding  a  change in your diet or anything in or on the box, and there are varied reviews on the product I’ve been using, but so far it’s worked for me, and that’s what matters. It works for me. Everybody’s system is different, and thankfully I lucked out on this one.

With that being said, I have been trying to eat a little better  – I’ve cut out all sodas and fast foods, am eating more veggies & stuff like the salmon meal I posted about the other day… and I actually feel pretty damn good. Some people say you can lose 1-5 pounds this way on the cleanse, but  I’m not into the “numbers” thing  that  much, so I haven’t weighed myself. I can tell you that I feel so much better!!

I did have a headache for a couple days; probably from cutting out all the sugars and many, many  preservatives [not all; not yet] out of my daily intake… but as a nurse, I know that’s to be expected.

I can’t really explain what I mean  by saying that I really feel “good” right now, but I know I don’t feel “bloated” in the belly anymore. I know the weight is still there.  I just don’t feel like a big ole bloated Oompa Loompa anymore. If it makes any sense, I never realized I felt that way… I guess it’s because I was so used to it.

I can’t wait to see what the next few months and years brings to me on this journey to health & wellness….Especially after something as simple as a cleanse and cutting a ‘couple things’ out of my diet.

*On a side note:  I will tell ya, being a “southern gal”, sweet iced tea is vice of mine. I did order one while out the other day… I was thinking “Heck yeah!”, stuck the straw in the lid and just sucked in that sweet tea like there was no tomorrow. Once I actually got the taste in my mouth, I actually became a little nauseous, as the tea was too sweet for me. I had to throw the rest of it out.  Score one for the healthy eating!  So I guess it doesn’t take that long for your tastes to change.  Since then I’ve been only had one [unsweetened] tea, and added a couple Splenda’s to it.

Leave a comment

Filed under Home

Breakin’ it down..What’s good, What’s not… (a slideshow)

I just wanted to put some  helpful food-related motivation… It seems as though you have to click on the “continue reading” link down here for the slideshow to appear… I’m still pretty new at this so thanks for bearing with me!! I’m sure I’ll eventually figure all this out!! 🙂

This slideshow requires JavaScript.

Leave a comment

Filed under Motivational Pix

progress pix…

I will be randomly posting pix of myself here – probably monthly. Right now I am way too embarrassed about my “before”pictures to put them up, so I will post pictures that were taken on Saturday night at my 20 year class reunion. {{Wow! 20 years}}

– So  you know, I got my hair chopped off  & had it high-lighted for the reunion, so the before pictures [that I haven’t posted yet]  show me with longer, darker hair & were take on 08/20/2012…

My fat head shot….

What I look like when dressed “properly” enough to hide the weight, but 193 pounds is still 193 pounds – no matter how well you try to hide it. BTW: that’s not my margarita. I rarely drink. MAYBE one on my birthday or Christmas or something, if then.

4 Comments

Filed under Pix.