Comfort food

We all want comfort food--We all need comfort food. Looking at the post about the kids food, I thought of children needed comfort food also. My grandson, is always saying he is hungry, even right after he eats. I know that it is just a ploy for attention, but so many times all in the family just give insto this. Not good.
Read an article that some comfort food just might be in alright area.
Yogurt especially with fruit..can help with the sweet tooth. Can almost be a icecream replacement.
Make a smoothie instead of a shake.
Chicken noodle soup
Angel food cake-can even add some fruit to this and some fat free whipped cream
Oatmeal all one needs for a hot breakfast
Vegetable juice..helps fill a person up and gives you little extra zip.
Crock pot creations..a real good go to for hot merals that can cook all day and be ready and healthy.
So try some comfort and make it easy on yourself..

healthy habits for kids

I am sorry to say that my kids are not teaching their children healthy eating habits. Today's parents just have so little time that they forget what they are doing to the children. By fixing separate meals, they teach them to eat to much frozen,fast fixed and fast paced meals without the goodness and freshness of home cook.
Western culture stresses regular health care for our children which a good thing but it does stress enough about nutrition. PARENTS please think about your children and the diet you are feeding them. Cut down on the starch, sweet snacks and try substituting fresh fruit and veggies. If you haven't already started the special eating DON"T. Stop the drive through.
Your example will teach them more than talking. Eat right yourself and do not give into the gimmes.
PARENTS are the people who can stop obesity in this nation.
Do you agree?

food attitude

Do you struggle with food cravings and try to eliminate some foods all together. You made already be sabotaging your diet with this type of thinking. I read an article about labeling "BAD food" is a bad idea. We need to BUILD a relationship with food that will build self-control.
Stop labeling. This actually wants you to eat the food more by making your body crave it. Be conscious about your eating and have just enough of the food that you might be wanting to cut out to satisfy. The article says that several studies have shown that suppressing the urges most likely will result in eating more of the food.

Dump the idea of Diet Foods
Often we we are trying to start a diet plan we think about banning certain foods. Not necessarily true.. We need to read the labels so we can choose wisely. Nothing is absolutely bad, we want refocus our minds to eating healthy and not worry so much about the "food". Try to enjoy the food that you choosing to eat.!
Moderation
Remember the "eat everything in Moderation" This is still true today for most of us. BUT let still remember that there might some food that are really triggers. We need to be aware of what these are to each of us, allowing a person not to over indulge in that food.
Rearrange your environment for success--thought that was a neat statement-. Choose snacks that you like but not just LOVE. Try having them when you eat out or at a party instead of having the trigger foods in your house ALL the time.
Keep cravings in check!!
Remember that cravings are not ALL bad. The problem seems to be us and the easy access to anything we want whenever we want.  This is why establishing what we really crave is so important to any plan we are establishing. Try to the food journal that has been mentioned before to get an idea of what you are really craving and when. In doing this a person can start to give themselves some alternatives at the bad eating time and continue the weight loss program that you might be on.
Let us all try to stay in tune with our bodies.
Megan Coatley behavior consultant

clean out

The worst food in fridge or freezer!!
Funny, this weekend I just did this and then I found the article from food network. Thought I would pass along.
Expired condiments: I did not know that the ever expired. DUH.. Check your dates...Mine aren't even in the fridge, so
I need to get busy on this, They can be a breeding place for mold and yeast,
Sugar-sweetened beverages.. UGH but they are so addictive. A study showed that Americans consume 21.4 teaspoons each day. WOW..I have been working on trying to eliminate these to at least just one a day.
Coffee creamer..oh no, you are saying not my beloved creamer, but yes folks..you are consuming palm oil, hydrogenated oils corn syrup and preservatives. LEt us go back to cream and sugar.
Frozen fried foods--not good. Try to find a recipe and make your own and freeze. Since my grand children eat so much of these, I am making this a goal to find some recipes.
BOTTLED salad dressing--preservatives and gobs of sugar. Make your own!
Rotten fruit..Where did this come from. Keep an eye out for these rotten fruit that seem to hide. Mushy, sticky, moldy--get rid off quick.
Frozen entrees..quick yes, Healthy no!! Fake tasting and salty as all get out. Make a head and freeze small portion.
Ready to bake dough..this I have not thought of??tubes of highly processed ingredients and unhealthy fats. I have to look into this. I tend to use this product a lot.
Processed meats: sodium, nitrates and fat. Be aware, they taste great but loaded--try for the low-sodium-low fat version.
Artificially-Sweetened yogurt? Check ingredients to watch for artifical sweeteners..
So be aware and take another look at your fridge and freezer. Just might help in the weight department and certainly in the health department.

mental flexibility

I do not seem to have to much of this lately, This article caught my fancy, so I wanted to share with you.  ENJOY, I did
From Spark people
Be flexible some time about the things that you can. "Lighten UP" as the saying goes. We older American humans need to LEARN to enjoy, relax, get back the laughter in life. IF you think you might have become a little rigid or strict in your daily plans, these hints might help:
Accept this about yourself. Your take charge attitude in the past has given you many rewards. You have much success in your efforts of planning, following through, which is great but we need some more freedom also.
Can you compromise: Watch the fine line line that you might be portraying between being assertive and being domineering. Listen to what others suggest, accept some help, let others take the lead. This will help you feel more relaxed and less rigid.
Flexible Actions: (don't you just love these titles)  Let someone else take over some the planning of day to day life. Leave the dirty dishes till the night, forget about the bed etc. It's like stretching in YOGA, each time to stretch, your body allows you to go a little further.
REWARD: yes, here is that word again. You get to reward yourself for being more flexible. Since you are letting others do some of the daily actions, you might feel a little crazy but bite your tongue, walk away. "LET IT BE" Get a massage, get your nails done, go for a walk. Whatever is soothing to you.
FAILURE IS Functional?? What.!!! Remember,  Becoming more flexible is a WELLNESS goal. We are getting good at setting goals, so let this be a new one for our mental health.  Remember that you do not have to carry all the weight. Flexible actions every day takes some of the stress away.
Be in control, some of the times is really OK. Don't get me wrong; but when it becomes to much for all around, let go. Stretch those mental muscles. You and all around you will be better for it.
My new living situation is testing me every day. So I am taking this to heart for my mental health.
take care all and BE HAPPY

eating mistakes

we all make them. I read this article and it was an awakening for me. Maybe for you also.
Womansday.com says:
Too much salt.. did you know that the average American consumers around 3,300 mg..UGH!!
     Try to eat less prepared foods. Prepare your own food. We seem to be getting so lazy in America, wanting every thing fast.. Need to take the time to cook Get sauces on the side..ask for some low salt choices at restaurants.
Sugar:  no more than 24 g of added sugar a day for us women. Again read the labels---watch for honey, molasses, cane juice malt syrup. Soda fruit-like drinks, iced coffee. AND low fat foods
Fiber: Do not skimp on fiber which helps with energy and stabilises food intake. Try to up your fiber intake SLOWLY and drink more water..Eat beans, eat your skin on fruit and veggies
Protein:We need to protein to help with hunger about 46 g a day.remember that protein is not only from meat. Try an egg, low fat yogurt, low fat cottage cheese. Use some nut butters on an apple or banana, even celery sticks. EAT YOUR greens.
WATER< WATER..as I have said before, it seems that we Americans do not drink enough water.
Add some lemon slices, mint berries. Maybe drizzle some fruit juice into your seltzer. Even the fruit you eat, counts, so  keep eating your fruit and veggies.
Carbs..Do you overdose on carbs. I use to be a ocarb junkie. Fortunately I h ave been able to control this. Watch the highly processed foods-eat oats, beans, lentil instead. I think most people need some carbs but not as much as Americans seem to consume.
Do you skip meals? Another no-no in the women world. Make the time to eat,,try to avoid the drive through. Try to pack some snacks that you can keep handy. It does not help in the weight loss end of the deal either. We need calories to "BURN" calories.

Happiness

I decided to end the week back to the happiness theme. Found a great article L Beattie on "Myths" of happiness. I have touched on this before also, but this article was very good.
Do you feel happiness it out of reach for you? How do you finish the sentence "I could be happy if..."
DESIRE might be considered the defeat of happiness. People seem to feel that they can not be happy or content with the life they are leading. The in only take over. It seems that people tend to put their life on hold waiting for the next best thing.  BUT really!! follow me on this-happiness is a thought process that depends on your OWN thinking.
Even a small thing like loosing a couple of lbs is good, be happy, clean your car, be happy. Think about the good things in a job that you may not like. YOUR are employed--remember the many that are not.
DO not abscess about the flaws, focus on strenghts. So many of us have money problems, but you have a roof over your head and can keep plugging along. Be grateful about your life and WHAT you have. Think about this, be creative, take in the wonders around you. US, what a place we live in.
TRY to remember that it is not only the big events that make up your life. IF we can keep in mind the day to day little events that make up the day, then we will begin to feel some contentment. You are the "constant" in your life. FEEL like you have the ability to make the changes and you will do that. Do not depend on others to make you happy, appreciate your blessings and the positives in your life.
ENJOY today!!! See what kind of a difference that makes.
WHAT do you guys think?

ICE coffee

DO you/Don 't you. I for one am do. I just love Ice coffee, heck with the calories. I decided I needed to find out what where the best of the lot especially concerning calories.
To watch the calories or small, hold the whipped cream, use skim milk.
I found a very interesting list in Sparks
Starbucks coffee I usually do not like but their grande Skinny latte is a go. 80 cal, fat 0 sugars 10
   icred sjibby nocha 100 cal 8 grams sugar
   light frappuccino
(my favorite) 140 cal, i gram fat, sugars
McDonald Mccafee 50 cal latte
, o fat and 6 gram sugar
Dunkin D:Med hazelnut with skim--20 cal o fast and2 grans sugar
Med dark skim Burger King Med with skim
Watch out for these
Grande Java chip
Large carmel mocha(mcdonald) 360 cal
Dunkins Caramel turtle 450 cal
Baskin Robbins mocha blast (my favorite) big no no 610 cal

Food Mind

Interesting YES? Did you know that food can improve your mood. Duh, why do we eat ice cream. HOWEVER, do we as healthy eaters, trying to loose weight want to result to this kind of eating? NO
Stress : you might want to eat when stressed, but try something else for awhile. Exercise, walk, gym, gardening, even housecleaning. Move let the stress go by keeping it manageable in the first place.
Bored: Get off the couch and move it baby. Mix things up. Talk to a friend, keep your hands busy, volunteer. Get out of your fating boring routine.
Lonely: This is a tough one. So many reason that we humans are lonely . The above mentioned activities are good for lonely also. Find some more social activities to expand your social activity.
SAD: another hard feeling in this day and age. For some reason people do not want to cry. Do you think it is weak to cry> I don't. Crying releases emotions and tension. Please don't eat your sorrows anyway, deal with them and move on.
Toughts: Change your mood by changing your thoughts. HEY, how does that sound. Try this..REALLY really works. Put a smile on your face, say hello. It seems that a person mind can have only one thought at a time (not so sure about this). Still is you are angry change your thought to a happier moment..think positive. This should help you stay anyway from the cookie and grab an apple.
So guys, let us be positive and not eat just because. We want our calories to matter for the better.

night eating

Are you a night eater. I am. I have found that during the day I can be very good and am not even that hungry but watch out after the dinner meal. UGH.
Evening eating in itself is not a problem but the quantity that is consumed can be.
Whatever you might be doing at night, the unconciousios eating of bag of chips, sleeve of cookies big helping ice cream can be consumed before you even know it. Then you have blown the day of good eating.  On top of this the food can result in indigestion and sleep problems. Believe it not, there have been some studies that are showing overweight people sllep less hours a week than normal weight people. WHO knew?
SLEEP regulates two hormones that effect appetite one suppress your hungry while the other stimulates. So sleep people and keep this regulated.
Also you can plan activities that do not include food: take a bath
                                                                                      Walk the dog
                                                                                        play games with friends or kids
                                                                                        read, knit sew, craft
Plan your meals including your snacks
Try to get 7-8 hours of sleep by maintaining a regular bedtime and wake time.
Don't eat in bed
Avoid drinking and nicotine
It is not so bad to do when you continue to loose some weight and sleep better.

CHEAP FOODS GOOD FOR YOU
TAKEN FROM NUTRITIONIST s. romaine AND COUPLE OF OTHER ARTICLES


Canned salmon usually  less than fresh except when on sale.  Omega 3's
Chicken breast  easy to prepare..maybe not as cheap as legs and thigh but somewhat better for you.

Natural peanut butter -usually about the same prize as other p butter but WAY better for you..spread on whole grain bread, put on smoothies, use as a dip
Canned beans==bulk up soups and stews
Eggs not just for breakfast
Dried lentils  full of protein and fiber.
Almonds Vit E, fiber, protein. Rich in amino acid.
Apples..full of antioxidants
Bananas put one in yogurt or oatmeal..Potassium rich
Grapes Freeze for low calorie dessert or snack
Lettuce: fiber and nutrients plus crunchy.
Carrots good for eyes
Canned tomatoes low-sodium -throw in stew, make sauce and stretch chili
Garlic-fresh help lower cholesterol and blood clots
Sweet potatoes-great source of fiber..bake mash or roast
Onions full of health benefits
Broccoli (a toothbrush for inside) Vit A C and fiber.
Whole grain pasta, popcorn, Brown rice Oats ass cheap and healthy. Good to add to other foods or eat alone
Fat-free yogurt, skim milk--calcium and protein

ADD some of these, to keep meals lower and healthier. Enjoy!!!

lighten up recipe

Now you guys out there..I am not a chief. HOWEVER I have been trying to do some easy recipes this summer that are good and fattening to go along with Health and Happiness project.
I came a cross some hints on what to do with recipes that would help slice off some of the calories.

Saute with low sodium veg broth instead of soy, butter, or even oil. On veggies and or salad pour small amount of olive oil over the greens.

NO SKIN, no skin...The skin contains unhealthy saturated fats. It is alright to cook with the skin on but take it off before serving.

Citrus adds a punch without many calories. Squeeze onto veggies, salads and seafood.

Cheese...by using a stronger cheese, one Can use less., Try a soft  cheese in eggs or noodles.

GO Creek..Fat-free Greek yogurt can replace sour cream for dips or even as a thickening agent
.
Puree..not real fond of this process but articles say reduces calories when you puree veggies to add to sauces.

Cottage cheese You can substitute half low cottage cheese for feta or ricotta. Adds protein and calcium without the fat.

Cut the cream..Half and half for heavy cream in creaming coup and pasta dishes.
Be creative to find the right combos and cut the fat, the salt and of course the calories.
Have and be happy!!

Superfoods

yes, gang another article on food. I think I am obsessed with food. Just feel that I am doing things wrong in my eating habits and want to try and stop.
These foods are suppose to build muscle and loose the fat. Tall order but going to share and you can try them yourself.
Whole eggs: big debate on this food but is rich source or protein and vit A?D?E
Fish oil: reduces inflammation, lowers body fat
Wild salmon:omega-3 fatty acids
Berries: antioxidants that is suppose to help prevent cancer, heart and eye
Yogurt: improve gastrointestinal health.
Flax seeds source of fiber, protein and omega-3. GRIND the flax seed (this was new for me)
extra virgin oil
Mixed nuts contain-mono-polyunsaturated fats, proteins, fiber, vitamin E and much more
Red meat Protein, vit b12 iron, zinc much more
Broccoli: high in phytochemicals. High soluable fiber and low in calorie..Also try cabbage, bok choy, cauliflower, kale
Spinach. Prevents muscle and bone loss
Oats, reduce cholestrol, provides low-gi carbs for energy-quinoa "king of grains" high in fiber and protein
Tomatoes high in lycopene which could prevent cancer
Oranges (one of my favorite being from Fla) Vit c to help prevent diseases, magnesium lower blood pressure
Apples pectin helps weight loss EAT the peels.
Carrots:huge vit A improves eye-health, low calorie
WATER WATER...does a body good
Green tea  strong antioxidant and natural diuretic. Also speeds up weight loss.
Article from stronglifts.com

Check this out with Dr. and be carefull when trying something new.

I have been finding some reactions to some of the items. Even had a big blood workout to see why my tongue is still feeling kind of oversized sometimes and having bumps.
enjoy

Sleeplesness and weight loss

Who knew, but just recently I have run across a couple of article that are saying not sleeping the correct amount of hours a night can hinder the progress for weight loss. UGH! it does seem that most of my generation is having some of these sleepless nights--if it is not kids, then it is the swirling mind or the bathroom.
Hunger, it seems when we do not get enough sleep, a person will continual release cortisol hormone that tends to make us feel hungry. When we sleep this hormone is not released. MAkes since, because I know that if I am up and about, I feel hungry.
To help keep our energy levels up, our bodies need the deep sleep mode. Also it seems that deep sleep promotes the growth hormone, therefore less sleep reduces the ability to lose fat and grow muscle. WOW
Loss of sleep increases the storage of fats and blood sugar.
We know that lack of sleep ==lake of energy but it also decreases the burning of calories. IT seems our body tends to want to hoard fat which is do not want.

So what--try to take a look at your sleep patterns. According to the articles, sleeping less really does not equate to more hours in the day-you are just tired for longer.
Eat healthy   regular exercise   bedtime rituals    peaceful environment  more hours for sleep
DON"T (according to articles) go to bed hungry  do not nap(unless you are older)  watch the intake of nicotine, alcohol and caffeine   Don't lie in bed restless if you can not sleep(makes it worse)
Move to another room, read, watch boring TV show RELAX and then try again.
LISTEN to your body!!!
Anyone have any bedtime or middle of the night routines that might help? Share please!

tart cherry juice

Well here we go again. New antiflamatory which probably is not new. Still it is getting some press and more money for studies. What can it hurt..suppose to help with pain relieve from arthritis and gout..and it easy to use. I first heard of this from a runner friend of mine and then again from runners on Spark. The juice helped with soreness after run, especially long runs. It has been suggested for use at the Olympics. Anybody out there tried this?
Even Dr OZ has a you-tube video on juice and had a demo on his program. I was impressed enough to go looking for juice. So far so good.even going to suggest Leah try this. I find the easiest way to consume is to make a smoothie or take a capsule. One can even eat cherries. Be aware that juice might spike some people who are watching sugar, so the capsules would be the better route. Ask around and of course ask your Dr.
Try at lease two tablespoon per day and more if you can tolerate. Just drink a class of it cold..maybe even around dinner time, since it also has some sleep benefits.

Beauty Recipe

HOMEMADE that is..I am so excited, found this great post from a beauty consultant Liza Barnes about things that one can make for your skin.
I am trying them one at a time. If anyone else tries, post and let us all know.

Lavender body wash..Avon sells this also but I tried the homemade one Was OK
 1/2 cup liquid unscented soap
 1 tsp grape seed oil
 4f drops lavender essential oil
pour ingredients into container, shake or swirl..can be stored up to a month

Moisturizer
1/2 cup coca butter
2 TBSP beeswax, finely or grated
2 tsp filtered water
2 TBSP coconut oil
3 TBSP grape seed oil
1 Tbsp wheat germ
combine water and beeswax (had some problems with this
) in saucepan and heat until melted. Add cocoa butter andstir until smooth. Coll somewhat and then add oils. Pout into glass container and allow to cool. Can keep in bathroom

Face wash
1 chamomile herbal tea bag
1-1/2 cups filtered water
2 tsb whole flax seeds
1/2 cup organic rolled oats, finely ground in blender
Fine mesh strainers
Bring water to boil.turn off heat and drop in tea bag. Allow to steep for 5 mins, remove bag and add flax seeds. Return to boil, lower heat simmer 15 mins..stir. Remove from heat and allow to cool. Poor cooled mixture through mess strainer into glass jar. TO USE, sprinkle small amount of rolled oats in the palm of hand and mix small amount of flax gel. Scrub face gently and rinse well. Store items in refrigerator.. They will keep for a few weeks.
This one was kind of complicated and a little on the time consuming. So far I can say I like it. Do not use all the time, since I really like the Avon wash that I use.

Enjoy.. and thanks Spark for the continuous ideas

healthy weekends

Kind of missed the boat on this blog. Still we will be having more weekends coming hot and otherwise. Found this mini reference as I was trying to cool off last weekend. Thank goodness I was packing in my daughters house while her poor husband was outside moving the play equipment, UGH!

Do you take in more calories on weekends? I know I do. Do not go crazy over this idea but I wanted you to be aware and keep in the back of your mind.
Don't forgo the exercise, just change the routine.
 Yes, yard work is exercise
Still get up on Saturday and Sunday mornings to do a little routine. Helps with the sleep process also.
Watching kids games...walk around, drink lots of water, try not to eat Junk while watching, Cheer!!! swim, ride bikes, go for walks while on picnic.

Carry that water bottle with you on any activity you do over the weekend. Did you know that we Americans tend to dehydrate over the weekends. Thought that was avery interesting statement. Think about it!
Be conscious of what you eat over the weekend. Try to stick to normal healthy eating patterns. Watch out for the chip and dips, the cheesy fries and the alcohol.  REMEMBER everything in moderation (yes even on the weekend).

Give yourself a healthy break on the weekend by not sabotaging the whole week.
retake of article from Sparks.

Image boost

Bathing suit weather for sure, UGH. How are you handling this?
Let us think about our own body image. Are you happy with yours. I know we are seem to be always trying to change it and we can continue to work on it, however; give yourself a break. Work on your image of yourself while working on the body. OK?
Find one thing to comliment every day if possible. Think asbout this..sounds easy but can you do it expecially every day?
Watch what you where. Try to find clothes that fits you body and make you feel good. Watch th baggy effect. Be pleased with what you have on. Treat yourself to something new if you can.
Exercise
Nourish your body with the right kind of food. Be careful of the junk.
Do some pampering-bubble baths, lotions, massage
Write down compliments when you receive them. That keeps the fuzzy feeling going.
STOP negative talk..NOW (my thighs are to big, my stomach sticks out,  nose is crooked etc.) This is all just complaints that have become a habit.

Can you replace the negative thoughts with some appreciation? Explore your personnel strengths. Ask some friends what they like about you and build on those compliments. Enjoy your body-afterall your arms help you hug someone. your stomach helps you digest the great food you eat, your eyes allow you sight and ears hearing.
One other thought that was given to me while discussing these issues, I thought I would share. If weight really is getting to you, put away the scale for awhile. Stop the obsessing. Be careful of the adds you read and watch--those models are not the real people of the world.

Any other suggeestions? Feel free to join in.

stress buster

I seam to feel stressed all the time. Since I started my happiness project, I have been trying analyse WHY. Found a good article that helped me evaluate my stress and try to rid myself of some of it.
Want to give it a try?  Take a walk, not only good for exercise, good for thinking and clearing one's mind.
Call a friend..might be just the thing you are needed at the time. Might even be good for them also. Noone knows what we are feeling or thinking, if we do not reach out.
Write in a journal..I stopped this for awhile but have started again. This helps me focus on what might really by bothering me..seems to help release the troubles
Play a game..I am not to game friendly but think that others might be-a puzzle might be the same idea.
Work up a sweat..jump rope, bike, workout, Picture the stress leaving your body through the sweaty pores.
Fun---yes, we do deserve to have fun. Whatever it might be-will take your mind off the stress even for a sort while and may even present a solution.
My favorite TAKE A BATH--put on some music, add bubbles, candles..SLOOOOw down-try to clear your mind. RELAX
Anyone else have some ideas that you might use? Share..

Silence

Are you a person who peaks before you think of the consequences? OOOPS, I sometimes am. Going along with this is listening. Can you truely say you listen when someone is speaking to you?  Bother!!
Today, I feel we are really challenge by this idea.mWe seem to have to deal with talk, talk, talk all day..the lonely customer, a nosy mother-in-law, co-worker or you child, grandchild.  Mom, mom, Gram, Gram...UGH..close my ears..
It has been said that a good leader, is someone who can listen before giving advice.
How about friendship..do you rush right in to give advice? Try to listen and think before you spout your advice, that might not be wanted in the first place.
Give respect to a person who is speaking--you would want that in return right? We all deserve to be heard.
The philosopher Epictetus says that we where given one tongue and two ears so we can listen twice as often (or something like that).
So as I say to my grandson, Put on your listening ears now.

protein without meat

IF you are like me, you are concerned with eating to much meat. Sometimes I am even getting some reaction to meat, especially red meat. So how do you get protein, if you are not a meat eater.
I have given some suggestion below that I have found in many articles and have been trying them.

Nuts ofcourse" fiber, heatrt healthy fatty acids. Nuts are very veritile-they can be used to add to many dishes. Store nuts in refridge and WATCH portion size
Seeds grab some protein and other nutrients-best one hemp, pumpkin flaxseed. All easy to add to many dishes as well as eating a handful for snack.
Legumes: soybeans, lentils, split peas, navy beans kidney and even lima.
Grains: since I am trying to watch the wheat part of this food group, I have switched oats, quinoa, bulger and rice. Still don't forget whole wheat if you do not have any reaction.
Diary: cottage cheese is my favorite but almost any diary product provides protein
Eggs
So eat up friends and do not be afraid to go meatless at least some of the time.

joint pain

My youngest daughter is having a lot of joint pain that can not be diagnosed. With this in mind, I was doing some searching and found a great article in magazine Natural Health. I wanted to share a few point in my own paraphrase, in case others are suffering.
First are some general prevention, since I think many people have joint pain of some kind.
loose weight
eat joint friendly foods-fruit, veggies, whole grain
Exercise-low impact, joint friendly
Physical therapy if you can
Vitamin D
Lower heel shoes
USE supplements--but check with Dr first Can't swear by any of these. Use common sense and Dr advice
  Fish oil, SAM-E (this one never heard of-it is a natural amino acid)
  ASU comes from avocado/soybean--need to read more on this
  Turmeric smooths swollen joints
  Ginger
  Capsaicin cream
As I find more info for myself and daughter will continue to share. Anyone have advice, join in.

BREAKFAST

the most important meal of the day. What are your thoughts on breakfast? I have really been trying to to enjoy this fine time of the day. I still find myself crabbing a bite and eating in the Car on the way to work. Oh well.
Read a great article on breakfast by a sparks writter Tanva Jolliffe. Very interested. Sharing a few tidbits in my own words....Since I tend to either drink my own protein drink or have cereal , I thought the rules of fives she talks about very important items to look for on a label.
 5 grams of fiber and LESS than 5 grams of sugar
  3 grams of protein for more per serving
  top ingredients should be whole wheat or wheat bran
AVoID hydrogenated oil, dyes, chemical preservatives
According to the article the top rated cereal Spoon size shredded wheat
  Kashi 7 whole grain
General mills cheerios was at the bottom of the top ten.
I have been told to try and stay away from wheat..that is a challenge, so what can I eat. Any suggestions out there.?
Do you have a favorite cold cereal> I have been leaning toward oat products now.

lighting fires

Are you a complainer? So many people are these days. I have been trying not to do so. I am trying to stop the complaints and step up to see what I can do about some problems within my reach. I feel that individuals can make a difference if they try. Don't just sit back and complain. Lend a hand, make a phone call, cook a meal, be a friend. Can we think positive change? Yes. 
Being in my new situation, is a challenge unto itself. I hope I can keep my own advice in content. This branch is different but we are still the same. I feel I have some new ideas to contribute, and hope I will get the opportunity.
Think about this :What can you do to make a difference? Act on this.  Remember we are still pursuing the happiness goal.

Awareness

Do you overcompensate when you get stressed. That seems like a normal reaction for many. I have been trying to make an effort to step away from the problem-clear my head a little. With the yoga, I have been taken, am even trying the deep breathing idea. We need to keep the joy in our life, and lessen the anxiety. Do not take on more work, or obsess about a project; a persons health and mental environment is more important. REFOCUS to let family and friends back into the picture.
With all the turmoil going around our renovation in my work enviroment, I am having a hard time keeping up with my goals. It is stressful and also keeps reminding me that I do not have my certain confident and partner anymore.
Time heals but memories are still here and loved ones are missed.

habits that might hurt weight loss

As we all know, humans have many bad habits of all kinds. I found this articles that talks weight loss and habits.
Eating on the run-take out nightmares. "One on every corner". Take your choice for the un healthy choice of your dreams
New choice..keep healthy snacks in your car. HAVE a busy week scheduled--prep some meals ahead and plan the night before.

Skipping workouts: YES all we do need to exercise somehow somewhere.
New choice, work on making some kind of exercise a priority.
set small goals and reward yourself

Mindless munching: One of my favorites. "Usually when I am upset". This starts even from childhood..and is very hard to stop, because in our minds it works to hep the PROBLEM.
Keep track of what you eat, when and why. Try to keep the food triggers out of your house.
Keep a goal in mind of not eating these foods and then reqard yourself at the end. Do something else with your hands, when you are watching TV or whenever the tiggeer hits.

Skimping on sleep: Watch a new mother and father of a newborn. This is what doing without sleep does to a person. Set up a routine
Turn TV or comp off
Trying reading, deep breathing, maybe journal.

This will not be an easy task to break any of these but it will be well worth the effort to make your life more enjoyable, and healthier.

Fats

Monounsaturated fats are said to be the healthiest fats? The decrease your total blood cholesterol but maintain the good HDL. MOST of you fat diet should come from these foods. \
some examples: almonds, hazelnuts, natural peanut butter, olive oil, pecans, sesame seeds and oil, pistachios. These are usually the food we love anyway, so that is good.
Some margarine can be included made from the above list. CAution though.

Polyunsaturated Fats somewhat healthy--lowers the LDL and HDL, so be careful here also.
corn oil, mayo, pumpkin and sunflower seeds.
Watch for a special group called Omega--heart healthy high fat fish, tuna, mackerel, salmon...also flax seeds and oil, hemp seed and oil, soybean walnuts.

SOOO what not to eat? Here are a few suggestions
Saturated fat is unhealthy..no matter what. It will increase the cholesterol levels and your risk of heart disease. TRY for 15-25 grams intake. WHAT..that is not happening but try your best.
sour cream, bacon, cream cheese, beef, butter, ice cream etc.
TRAns fat very bad!!! Keep as near to O grams as possible.
crackers, icings store baked goods pastries, donuts, shortening. Not really to hard if you are careful..
Th is just a few suggestions that I have come across from articles in Sparks, Women's day, Prevention mag. Many more articles can be found if you think there is a problem and as ALWAYS ask Doctor.

Is the grass greener

I know that you have heard this saying. Since I have really been doing some thinking lately about where my life is and isn't going, I thought I would just toss out and see if anyone wants to comment.
Are you a comparer: your life to others around?
Do you drool over the lifestyle of the Rich and Famous?
But are they really happy? With the death of Whitney Houston, really makes a person wonder. She was such a star and had the world by her hands....but it seems she was not happy with the life and did not know how to handle the stress--besides drugs.

So step back and take a look at your life as a whole. There might be some good days and some bad days. Don't you think that on a whole you have a wealthy life?
Make a list: own a car or two
television
many Freedoms
hopefully a job
fairly clean environment
Just watching the news ever night shows one how many people on this earth can not say this.
BE grateful for your life and to the one who provided this for you.
Your life could be someone else's greener grass.

OMEGA 3

Saw a you-tube video the other day from a health/government source. Thought I would share. I am hearing so much about Omegas and how good they are.
Here are some ofd the best sources of Omega for you to try
Flax, Pumpkin and Hemp seeds
Salmon Sardines
Herring
Flounder
Walnuts
Soybeans
Canola oil

Try adding some of these to your daily meal planning and see how things progress.

goal setting

It is a new year and new time to rethink goals. I was feeling sort of bogged down to I did some playing around on goals and found a couple of good article on the DO's and Don'ts . So here we go for you fellow humans that may be stuck.
Do's create the PLAN
Start small and build
be specific
track your progress
REWARD
Find a support system
Make commitment
Don't Wait for someday or somebody
Focus on to much ast a time
Expect perfection, we are human are going to fail
try to do it alone
REMEMBER that we can do it especially if you have a team to help you.
SPARK PEOPLE is my help plus my own family.

Steward?

reduce, reuse--we keep hearing these words. But are humans really applying this behavior to daily life. Lets keep the concept going. Carpool..make use of each trip to do several errands at once. By green products-search them out if you have to. Do you have a vision of what this earth is going to look like in fifty years? I do and not a pleasant one..granted Elaine will not be here but her grandchildren certainly will. What are the adults doing for them?
Think about not being such a consumer and try to set an example. Eat fresh fruit and vegetables. Even give a hand at growing your own. Get some exercise, pick a few flowers, cook some of your own food, walk or ride your bike. Do local activities instead of big expensive trips..
Share your love of this earth with others and spread the word.

v olunteerism

or spread the wealth. Whatever you might want to call it. Have you heard the call. I am hoping that Americans are hearing this call since there is so much need on this planet. Use whatever resources you have, talent, or money and help others. The jester is enlightening for the giver and the receiver.
Want to share some things you might have done. Would love to hear.

Low calorie snacks

Diet pudding
Diet whip cream
low fat vanilla yogart with fruit
Cherry tomatoes with low fat mozz cheese
Celery, peanut butter or low fat cream cheese
No butter-no salt popcorn
Apple slices, low fat cheese
Low fat cottage cheese
Sugar free hot chocolate

With the above in mind try some of these tips to keep the weight gain off
Keep your eye on the prize of the slimmer you.
Drink with caution
Don't go wild at the parties, and new year
STAY active...even with the colder weather coming--think of some ways to keep the blood flowing and the calories burning
Choose to continue to lose or maintain. No one is forcing the food down your mouth
NO-what a magical word. Use it for food, for parties for stress
USe your support system is weakness is grabbing at you and Don't forget o be a support system. This give and take works both ways.

Some low calorie snacks

Where are you going

Been thinking of this lately. Where am I heading in this new normal life that I am leading. All human's need some kind of a goal. Would shoot an arrow-just to shoot it? Try putting topgether a puzzle with out the picture!! So take sometime to think about the goal and stating it out loud.
The picture of this goal, can help motivate you, instead of stumbling around. Try to grap a clear picture with well planned target goals.
This is my resolution for 2012. I
think I am guilty of being fuzzy. I know that my next life goals are not planned. I am just living sort of day by day. Any ideas from anyone out there would be appreciated. It has been six years, and I better start working toward something.