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Reconsidering lunch

>> Saturday, March 31, 2012

In adopting healthy eating behaviors, convenience is my downfall. My option is to be prepared. Packing lunches everyday in my lunch bag (given to me for Mother's Day). Knowing I have it in my office, and ready to go, keeps me from getting the cheese curds, mozzarella sticks, or personal pan cheese pizzas.

My favorites lunches are:

2 slices of Wasa fiber crispbread toppped with almond butter, bananas and drizzled with honey.
Lasts me all afternoon.
the almond butter jar, honey bear and wasa crispbread package fit easily in the lunch bag.
The banana is from the hospital cafeteria.


2 slices of Wasa fiber crispbread topped with pesto, sliced turkey, pepper jack cheese
the pesto jar, pepper jack cheese and wasa crispbread come from home. the turkey is off the salad bar at the hospital cafeteria.


leftover rotisserie chicken pieces mixed with
a couple chopped up straberries
a chopped up fresh peach
onion powder to taste
1/2 6 oz container of yoplait light vanilla yogurt to toss with chicken and fruit
toss chicken mixture with lettuce, spread over round wholegrain sandwich thins or Wasa fiber crispbreads

the chicken mix is done at home and put in small tupperware. The wasa crispbread comes from home. the lettuce is from the hospital cafeteria salad bar.


Weight Resistance Wednesday

>> Wednesday, March 28, 2012

I have three friends who have lost 50lbs or greater by adding weights to their exercise routine.
One at Curves, one at the YMCA and the third at another local fitness center. I am so proud of them and tell them often.
It was when they started regularly with weights/resistance training in their workout.

I can tell at night when I don't do weights/resistance training, I wake up at 2:00 a.m. and can't turn my brain off. I lay there until 4:00 a.m., trying to fall asleep. Quite the opposite on days of resistance training, I sleep like a baby.
Just like running, when I fall off the wagon, due to work schedules or hectic home life or the long Wisconsin winters, I have taught myself to slowly get  back on track. It happened this winter. We spent New Year's Eve camping on the San Diego beach, wearing warmer weather clothes. I was out of shape all over.Nothing like a picture to point it out to you.
I returned home and got back on track. Abs are back in shape, other areas slimmed down and I have endless energy.

Getting back into the habit goes like this:

I have a Bowflex, but a resistance band with padded handles and a door anchor is a cheaper alternative. Not too expensive.

The first week my goal is to LIKE resistance training again. I choose my two favorites.
The chest fly/lunge and the seated floor back extension.

In between each set of 12 lifts, I either jog on my treadmill for one minute(or jog in place) or jump rope for one minute, but resting is good too. After all, it is only week one.      :)
Monday, Wednesday, Friday starter plan
(should take a total about 8 minutes a day):

Start with the CHEST FLY/LUNGE:  here is a linked video

Chest fly & forward lunge - 12 times
rest one minute
Chest fly & forward lunge - 12 times
rest one minue

Then move to: Seated Floor Back extension for your back and abs. Sit upright on the floor.  Lean back toward the floor and keep you back straight. (Backwards situps) just like the picture below.  You should feel yours abs working. Keep your core tight.

seated floor back extension - 15 times
jog or jumprope 1 minute
seated floor back extension - 15 times
jog or jumprope 1 minute


<>Resistance Bands Back Exercise 9 - Seated Back Extension


Best Life Cereal

>> Monday, March 26, 2012

When I go to work in the morning, I end up eating again unless my breakfast is filling. I have learned french toast and syrup are taboo. Don and I started mixing this cereal and it is tasty.

Best Life Cereal
1 serving (about 1 1/3 c)
3/4 c Kashi Go Lean
1/3 C Honey Nut Cheerios
1/4 c Wheat Chex

In Bulk:
10 2/3 c Kashi Go Lean
4 2/3 c Honey Nut Cheerios
3 1/2 c Wheat Chex

Per Serving (without milk)
Calories 188
Fat 2 g
Sat Fat 0 g
Sodium 234 mg
Cholesterol 0 g
Carbs 40 g
Dietary Fiber 10 g
Calcium 120 mg
Protein 13


Rain Garden

>> Tuesday, March 20, 2012

It has been an evolution from learning to eat healthier, to growing my own foods, toward greener living.

I have my friend, David, to thank for that.

He taught me to build a cold frame and to put rain barrels under all the downspouts of the roof.
The benefit is that we have a source of water that is preferable to city water for irrigating gardens. Rain barrels reduce the amount of storm water running into rivers and lakes and allows for recycling that rain water back into the garden as needed.

We made our own rain barrels from recycled food-grade plastic containers from the local food processor.
After cutting a whole in the lid, we bought screening material, stretched it over the top of the barrel, put the lid back on and fastened it down.

The mesh screen prevents organic matter and insects from contaminating the water.

Don insalled the overflow valve and the spigot.

I attach a soaker hose (that stays in the flower bed year round) to the spigot and I turn it on to water the flowers in the bed.
The barrel is elevated on blocks to increase pressure and waterflow.

The barrel is pretty bright blue, but  you could put a simple and inexpensive willow fence (Home Depot) around the barrel.

Below is a picture of one of our gardens watered with the rain barrel and the soaker hose.


Monday just as good

>> Monday, March 19, 2012

Love, love, love this weather.

Barefoot on the tile, and windows are open.

What month is this? March or May?

Don and I are totally inspired. Whether it is art or the art of cooking.

Tonight's recipe.....Beef Fajitas!

3 TBSP olive oil
1 lb black angus beef strips
1 red pepper, cut into julienne strips
1 yellow pepper, cut into julienne strips
3 green young onions cut in strips
2 TBSP Jack Daniels Spicy southwest mustard
1 pkg Smart & Delicious Low Carb High Fiber Tortillas or traditional flour tortillas

In skillet heat oil. Add the peppers and onion. Cook until crisp soft.
Add the beef and cook until no longer pink and the meat is tender.
Heat the tortillas. (We use flour and whole wheat low carb tortillas).
Serve with tortillas alongs side steak and pepper mix, shredded cheese and salsa.  YUM!


Living for the Weekend

>> Friday, March 16, 2012

So much fun last night cooking in the kitchen with girlfriends. Connie, Jennifer, Jacque and Penny.

Asian Turkey Meatballs
1 lb ground turkey
3 tablespoons Asian fish sauce
3 small shallots, finely chopped
3 garlic cloves, minced
1 tsp lemon pepper
3 tablespoons chopped cilantro
1 1/2 teaspoons cornstarch
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1/2 cup granulated sugar
Preheat the oven to 400°.
Roll the mixture into 1 1/2-inch balls.
Transfer the meatballs to the baking sheet and bake them for 15 minutes, until they are lightly browned and cooked through.

Even more perfect was an evening around the firepit.

Jacque & Jennifer


This is the spot where Penny's picture would be, but she does not like her picture taken. Bah!!!


The boy is back in town

>> Friday, March 2, 2012

Erik made it home Friday night after his three month training at Fort Leonard.
He surprised his boy, Rocky, when he went into the kennel to feed him.
Homecomings are SWEEEEET!



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