eat to lose

Not sure about this but the advice makes sense:comes from Sparkpeople
Try to add a new healthy choice once a week. How about trowing a healthy food party. )This one sounds very interesting).
WHAT IS HEALTHY? Think foods closest to natural and unprocessed. fruits, veggies, lean proteins.
Restaurant-think lean, watch the dressings and take half home.

Some ideas: for snack, breakfast and or dinner.
Fruit or veggie tray
natural peanut butter
organic low-fat or fat free milk
oatmeal
WHOLE-grain bread and cereal
Lean cuisine and Healthy choice
granola bars either from the health food store (one of my favorites Nature valley)
Kashi products (this is my new try for the month. So far have not been disappointed.)

Happiness project

Now that we have thought about our fears, let us think about our inner garden.

In order to grow anything in a garden many factors have to come into play. Are tending your own goals with love, concern, thoughtfulness and awareness? Getting a job, setting a new goal, loosing those pounds takes many positive thoughts and a dream. BELIEVE in you own abilities that you are a powerful tool and dig deep for your courage and determination. WHAT makes us happy?
This is the second assignment. "Write" down what you think makes the good feelings in your life.
Hopefully we are going to build on this list.

My first thoughts are on my three beautiful daughters and now my three up and coming grandchildren. What fun they give me.

Foods for the super you

From a nutritionist Health Awareness Centre

Beans: lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity and cancer risk. Contains B vitamins and potassium.

Broccoli: which includes cabbage and cauliflower. Boost immune system, build bones, fights birth defects.

Flax seeds: richest source of Omega-3. They are heart protective, control cholesterol, improve brain function. These seeds have become the NEW power food. They should only be used in ground form and no more than 2 tsp a day. So be aware.

Sweet potato: nutritional all-star. Loaded with carotids, vit. c, potassium and fiber.

Oats: B vit, calcium, potassium, magnesium, Vit E. Easily digested, and can help with depression and reduce cholesterol.

Fruits and nuts

Yogurt: excellent source of calcium, protein and vit B.

Sesame:Seeds contain A and E and most of B vit. High in calcium, magnesium, phosphorus. These seeds are a lubricate for joints and bowel. (this is a new one for me)

Brown rice: It is considered a complete food as far as nutrients, rich in carbs, low in glucose, contains Vit A, minerals and phospshorus.

For those in the branch, the full article is in the notebook.

recipe of the week

Greek Hummus Wrap

1 bestlife flatout bread multi-grain
1/4 c fat free feta cheese
1/4c onions raw sliced
1/4 red pepers
1/4 diced cucumbers
2 leaves romaine lettuce
4 T roasted garlic hummus

makes one wrap spread hummus on bread, sprinkle 1/4 c of feta on top. Add all the veggies
Roll into a burrito style and enjoy.

Conquering your fears

Through action. YES we can. When Life brings us many doubts and fears, we need to face them. Our doubts are not necessarily because of ability but doubts about ourselves. The courage to face fears can build momentum to overcome an obstacle. START small but believe in yourself one step at a time. Grab a friend to help and don't be afraid to brush yourself off and try again.

STAY tuned, I am going to start a "HAPPINESS project" which I hope others will join.

Portion control

This week I am going to talk about portion control.

The first item to consider when trying to think about portions is the DISHWARE
Remember that our eyes are bigger than our stomachs. Use smaller plates and bowls.
SHARE a meal or take half home.
I was out to lunch the other day and ordered a stuffed tomato which was HUGE. I was not even able to eat half. So I wrapped and ate again the next day for lunch and still had some to throw away. What in the world?

DO NOT eat snacks out of the bag. Put small portion in bowl and put away the bag. Only eat what you took out in one sitting.

BE aware when you are around company. Studies have shown that we mirror the amount of food others are consuming. Try to be a role model to others especially if they are having a weight problem.

Eat regularly throughout the day to avoid being overly hungry at any meal. This is also good for people with REFLUX or stomach problems.

Keep to bland foods at night and small portions.

two great recipes

To go along with my other post, I am posting two new recipes that I have tried and really enjoyed.

Banana Chocolat chip muffins
1 cup banannanas, mashed
i large egg
1/2 cup applesauce
1tbsp stevia or splended
1 cup whole wheat flour
1 cup reg flour
1/4 cup i% milk
1/4 tsp van
1tsp baking powder
2 tbsp semi-sweet mini chips

Mix ALL ingredients in large bowl. Fill 16 muffin tins about halfway. (dough will be thick)
) Bake 350 degrees 20 mins



Veggie Pizza
Use Whole Wheat Pizza dough
1 can pizza sauce
1/2 tsp olive oil
Veggies of choice
Black olives
fetta cheese
2 cups mozzarella cheese shredded

Preheat oven 375
Saute all veggie and arrange on dough on cookie sheet
BAKE 11-13 mins
Enjoy.
I am not a very good pizza maker but did manage to accomplish this after a couple of tries

Enjoy and let me know what you think. es