Detox Cleanse – Day Three – Fini! Next Challenge???

happy girlHurray! I just downed the last of my smoothie meals for the 3-Day Detox Cleanse.   When I wake in the morning, I’ll determine whether or not this challenge was beneficial; examining the pros and cons.

With all the extra fruits and vegetables I have on hand since my hubby declined to continue the program with me past the 1st breakfast, I’ll have to think of good recipes to use them up or freeze them.  It REALLY bothers me to waste food, so it’s time to be creative!

This cleanse was part of spring cleaning my health.   I’m still tackling chores in the household, outside and within. 

Winter wreaks havoc on the skin, especially for those who live in cold climates. To get my skin in shape for the warmer weather, I’ve been exfoliating and using body cream to keep it smooth and hydrated.  Lotions are fine to use for everyday hydration at other times of the year, but in the winter especially, body creams and butters work best at keeping the skin moist and smooth. 

It’s best to use body creams when the skin is still moist, after stepping out of the bath or shower and lightly towel drying.   Moist skin helps absorb the creams and lotions better.  Some of my favorites are:

For the Face:     Neutrogena

Neutrogena facial moisturizer

For the Body:   Mango Body Butter and Shea Cashmere Lotion

Mango body buttershea cashmere

foot cream

For the Feet:   Shea It Isn’t So

On that note, I think I’m off to a nice warm bath and then some more pampering!

“Happiness is when what you think, what you say and what you do are in harmony.” ~ Mahatma Gandhi

3-Day Detox Cleanse – Day One is Done!

Okay, I’m a meat and potatoes kind of gal, always have been.  In the past few years, however, I’ve become more health conscious, cutting back on red meat, eating more lean fish, poultry and incorporating more fruits and vegetables into my daily diet.  As part of my nutritional research, I’ve collaborated with a registered dietitian to see which plan works best for my age and current health condition.detox cleanse

As I mentioned in a previous post, I decided to include a Detox Cleanse as part of my Spring Cleaning plan.  Detox cleanses come in all shapes and sizes; celebrities swear by them.  Most of those, however, do more harm than good.  They’re aimed at reducing weight rapidly, with the majority of it being water weight.  Along with the weight, your body also loses essential  nutrients.  In the short term, a daily fast or cleanse may not be harmful but without the vitamins and minerals your body needs to survive, these types of cleanses are not sustainable.

My research once again brought me back to the 3-Day Detox Cleanse.  This plan was developed by a family physician specializing in Functional Medicine, Dr. Mark Hyman.  It was introduced by renowned cardiac physician, Dr. Mehmet Oz.  The purpose is not primarily to lose weight, but eliminate toxins from your body, giving you more energy and clarity. 

There are side effects that go along with this detox cleanse but I haven’t experienced any as yet.  Each meal is the same, followed for 3 days.  Here’s the plan:

Detox Cleanse Breakfast SmoothieBreakfast

Morning Detox Tea:  Green Tea with 1 slice lemon and 1 tsp. Stevia

Breakfast Drink:

1 cup water

1 tbsp. flax seed

1 cup raspberries

1 banana

1/4 cup spinach

1 tbsp. almond butter

2 tsp. fresh lemon juice     Mix all ingredients in a blender or juicer

1/2 Multivitamin and Probiotic Supplement

Detox Cleanse Lunch SmoothieLunch Drink:

4 celery stalks

1 cucumber

1 cup kale leaves

½ green apple

½ lime, squeezed

1 tbsp. coconut oil

½ cup almond milk, unsweetened

1 cup pineapple       Mix all ingredients in a blender or juicer

 1/2 Multivitamin and Omega-3 Supplement

 Snack:  Repeat favorite drink

 Detox Cleanse Dinner SmoothieDinner Drink:

1/2 cup mango

1 cup blueberries

1-1/2 cup coconut water

1 cup kale leaves

1 tbsp. fresh lemon juice

1/4 avocado

1/4 tsp. cayenne pepper

1 tbsp. flax seeds       Mix all ingredients in a blender or juicer

 Detox Ultra Bath:  (at night)

Add 2-1/2 cups Epsom Salt and 10 drops Lavender Oil to a warm bath and S-O-A-K for 20 minutes.  (Sorry, photos off limits…nothing to see here folks!)

I’m not a huge fan of lavender so I opted for the Epsom salts and some bath oil I already had on hand.  It was heavenly, but having to clean the bathtub afterward spoiled the mood!

I’m familiar with what my personal nutritional needs are but recommend anyone attempting this or any other diet, consult with your physician first.  Some side effects can be fatigue, constipation, diarrhea, irritability or headache.  Don’t forget, some of these side effects are as a result of toxins leaving your system.  If you’re used to having caffeine, you may experience a headache due to withdrawal.  I normally have 2-3 cups of coffee in the mornings yet didn’t get a headache.  I wasn’t hungry either; couldn’t even have my SNACK smoothie, yet some people experience hunger.  It could just be that you’re not used to having liquid meals and prefer solids.Detox Cleanse Breakfast Smoothie blended

 I wasn’t sure what to expect from the Breakfast Drink; it wasn’t like the “Vitameatavegamin” Lucy Riccardo advertised but it’s not a fruity smoothie either.  Once my tastebuds got used to the flavor and texture, I enjoyed it.Detox Cleanse Lunch Smoothie blended

The Lunch Drink however was another story.  It was thick and not at all appealing to me.  This is where my husband called it quits.  He had about 4 mouthfuls but couldn’t finish the rest.   He was able to drink the Breakfast Smoothie but just could not get this one down.  Ha ha… I knew he wouldn’t last!  But now I’m lonely and have to finish the remainder of the plan by myself.

 Detox Cleanse Dinner Smoothie blendedThe Dinner Drink was okay, much better than the Lunch Drink but not as good as the Breakfast Drink.  Drinking several glasses of water throughout the day along with exercise helped curb my anxiety and appetite.  I’m going to bed feeling both full and sleepy.

 So Day 1 is finished.  Yea, I survived!  Only 2 more days to go.  I think I can, I think I can…

 When the world says, “Give up,” Hope whispers, “Try it one more time.” ~ Author Unknown

In Anticipation…

SnowI wasn’t happy to wake this morning to find everything covered with snow AGAIN…and it was still coming down.  Looking on the bright side, at least it wasn’t more than 6 inches – manageable but still took over an hour to shovel… by myself.  What’s with the groundhog though, who said “oh yeah, Spring is right around the corner?” 

 Thankfully I was able to enjoy my morning coffee in peace before heading off through the snow to the hairdresser.  New stylists always frighten me.  I’m never certain how my hair will turn out.  But I had a coupon; the salon was rated well so I thought, “what the heck?”  The cut and color were perfect; the styling, not so much.  Another experience to keep in mind.  At least with a good cut, I can style it as I like.

Detox Diet FoodsThe best part of the day was heading off to the grocery store to gather all my ingredients for the 3-Day Detox Cleanse I’m beginning tomorrow…with DH as my partner.  This is the first time he’s actually agreeing to any type of diet or exercise regimen.  I’m impressed (on the surface.)  The bill was around $90, I had some ingredients at home already and it was for two people; total cost about $15 per person per day.  Pretty good I’d say.Receipt 

Tonight however, we slid to the dark side, knowing full well we’d be deprived of our wildest desires (solid foods, especially breads and chocolate) for 3 full days!  We ate with complete abandon…fried flounder, brown rice, spinach and mushrooms.  The dessert, chocolate fudge ice cream (albeit low sugar) , was the highlight!

 We’re going to enjoy the remainder of the evening, relaxing on the couch, switching between World Cup Baseball and movies on the big screen, accompanied by snuggly, warm furry creatures, as the fire crackles in the background.

 Tomorrow begins an experiment of will, determination and perseverance.  Let’s see who folds first!

How Toxic are You?

“…tough choices become easier when we think about them in terms of doing the right thing, and although it may hurt initially, it invariably makes things better in the long run.” ~ Robert Vaux

 body cleanse

It’s not often you’ll find me speechless but that’s what happened this evening.  As part of my “Spring Cleaning” campaign, I made a commitment to complete a 3-day Detox Cleanse; what a perfect way to “spring clean” my body I thought.  Although not a fan of “quick-fixes,” I’ve done research on this particular plan and it’s the healthiest I’ve found.  I’ve wanted to do this program since last summer.

 The reason I’m speechless is that I actually convinced my husband to join me in this quest.  For the life of me, I can’t understand how I talked him into acquiescing.  Of course, he was adamant about proceeding at first; after all, he is NOT a fan of fruits and vegetables, no less those blended together in a drink.  He can handle a banana smoothie on occasion but only if I add some peanut butter or chocolate syrup.  Not this time!smoothies

 

Four drinks a day plus some supplements and a nice Detox Bath at night for three days – almost like being at a Spa!  I’m not sure how much I’ll enjoy drinking fruit & veggie beverages daily, forgoing solid food for 3 days.  One thing I know for sure; I’ll have to be the best cheerleader in town if I hope to encourage my hubby to tough it out with me.  Hopefully the nice, warm, relaxing bath at the end of the day will help entice him…key word being “hopefully.”

Oh and then there’s the exercise.  I showed him the TurboJam workout video I attempt to do daily.  He gave me one of those “are you kidding me” kinds of looks and said “good luck with that one.”  I’ll have to find another way to get him to do some cardio with me….hmmm,  60 minutes?  Maybe I can get him to do at least 30!

detox bathThis ought to be interesting.  I’m heading to the grocery store tomorrow for all the necessary ingredients.  I’ll also be tweeting and posting our progress on Facebook.  I’m thinking, if I tell my DH “others” are following us for the 3 days, maybe he’ll feel too proud to back down.  Oooh, I can’t wait!

 

My goal is not really to lose weight, although I’m sure I’ll lose a little water weight one way or another.  I really just want to get rid of excess garbage and toxins in my system so I’ll feel more motivated about continuing to eat healthy and exercise regularly.  Here’s hoping the results will be well worth the effort. 

“The man who thinks he can and the man who thinks he can’t are both right. Which one are you?”  ~ Henry Ford

Eager for Spring: Fresh Omelets and Salads

“Cultivation to the mind is as necessary as food to the body.” ~ Marcus Tullius Cicero

IMG_0355The past few days have been hectic but for no particular reason.  Ever have those kinds of days where you do LOTS of NOTHING and by the end of the day, you’re exhausted but feel you didn’t get anything worthwhile accomplished?  Made me long for the peace and serenity of Hawaii.

I can’t wait for Spring and am tired of making the same old meals every day.  Checking the fridge I found lots of fresh veggies just calling out to me. I usually don’t buy such a variety, since it’s only the two of us now and I’m the only one who really eats vegetables.  But I’m very happy I had them on hand.

These meals were healthy, tasty, satisfying and best of all, easy to make. 

 Egg White_Spinach_Mushroom Omelet

Egg White, Spinach and Mushroom Omelet

Ingredients:

·       3 egg whites

·       1 tbsp skim milk

·       ½ tsp Italian herbs (or your choice)

·       Freshly ground black pepper

·       1 cup chopped fresh spinach

·       ¼ cup sliced fresh mushrooms

·       1 tbsp reduced-fat cheese, shredded (I used Sargento Low Fat 4-Cheese Italian; can also substitute Parmesan if desired.)

Preparation:

1.    Whisk egg whites, milk and herbs together in a small bowl.

2.    Spray small skillet with cooking spray and heat on medium heat.

3.    Add mushrooms to pan and sauté 1-2 minutes.  Add spinach.

4.    As soon as spinach begins to wilt, pour egg white mixture over vegetables.

5.    When edges of mixture begin to set, lift sides and gently tilt skillet to allow remaining liquid to flow underneath.

6.    When egg white mixture is fully cooked, sprinkle shredded cheese on top.

7.    Fold omelet in half and serve immediately.

Avocado_Tuna Salad

 Avocado and Tuna Salad

Ingredients:

·       1 avocado

·       1 can ( 5oz.) tuna in water, drained

·       2 cups romaine lettuce

·       6 grape tomatoes, halved

·       1 cup sliced, peeled cucumber

·       2 hard-boiled egg whites, sliced

·       1 peeled carrot, grated or julienned

·       ½ lemon, squeezed, juice

·       2 tbsp. lite honey mustard dressing

Preparation:

1.    Slice avocado, remove pit and scoop contents into small bowl.  Add drained tuna and blend both together with fork.

2.    Add tomatoes, cucumber, hard-boiled egg whites and carrots over lettuce. 

3.    Mound avocado and tuna mixture on top.

4.    Sprinkle lemon juice and dressing over top as desired.

 Enough for 2 servings.

I hope you try one of these for your next meal.  They’re a nice change and make me eager for Spring!  Bon Appetit!

caleb smith park“An early-morning walk is a blessing for the whole day.” ― Henry David Thoreau
 
It’s been an uphill climb since my last post having succumbed to some serious back pain, specifically sciatica, for the past month.  So much for beginning my anticipated fitness and nutrition plan for the New Year.  On a positive note, I’m on the mend thanks to some valuable advice I received from experts in back therapy – without having to make a trip to the chiropractor…yet.  In my case, the key to healing was performing light aerobics coupled with gentle stretching. 
 
Armed with a medium weight resistance band and 5 lb. weights, I’m developing my own program incorporating the following exercises.  Before beginning any exercise routine, check with your physician first, which I did.  Second, do not push yourself to do more repetitions, lift greater weights or use more resistance than your body can comfortably tolerate.  To do so would stress the body and increase the likelihood of another injury.
 
sciaticaPain in the lower back may be caused by a number of ailments such as sciatica, lumbar herniated disc or spinal stenosis.  Be sure to obtain the correct diagnosis from your doctor.  Physical therapists and chiropractors alike agree that extension exercises or press-ups are beneficial for easing sciatica pain in the back of the legs and lower back.
 
 
The following extension/press-up exercises, recommended by Ron S. Miller, PT for Spine-Health.com, have been successful in helping ease my pain which at times, felt like someone was holding a branding iron on my lower back.

beginning liftLie on stomach (prone position), gently bring arms up – elbows on the floor, hands flat down in front.  Be sure to keep hips on the floor.

Hold position for 5 seconds at first.  Try and work up to 30 seconds per repetition with a goal of 10 repetitions.  Remember to start slowly at first to avoid injury.

When able to comfortably complete this exercise without feeling increased pain, move on to the next one.

chest lift2Once again, lie on stomach (prone position), gently lift yourself up on your hands while keeping pelvis on floor.  Be sure to keep back and hips relaxed, stretching gently.

Try and hold for 1-2 seconds then slowly lower yourself back to prone position.  Aim for 10 repetitions.

 

More advanced exercises are to strengthen the lower back muscles:

chest liftIn the prone position, clasp hands behind lower back and gently raise your head and chest, keeping eyes to the ground in front of you.  Remain low to the ground; do not try and arch up.

Hold position for 5 seconds, gradually working up to 20 seconds.  Your goal is 8-10 repetitions.

 

Another lower back strengthening exercise:

alternate lifts

In the prone position with head and chest on the floor, gently raise one arm and the opposite leg slowly off the floor.  With knee locked, raise leg about 2-3 inches off the floor and hold for 5 seconds.

Your goal is 8-10 repetitions.  As you feel stronger, try and hold position for up to 20 seconds.

Here are some strengthening exercises for your abdominal muscles which will also help to ease lower back pain:

Upper abdominal curl ups: 

upper absLie on back with knees bent, arms folded across chest and pelvis tilted to flatten back.  Curl up slowly, lifting the head and shoulders from the floor.  Hold for 2-4 seconds then gently lower back down to floor.  If necessary, place hands behind neck for support.

Your goal is 2 sets of 10 curls.

 

Lower abdominal exercises:

lower absLie on back, keeping hips on floor and raise one leg straight up 8-12 inches from the floor.  Hold for 8-10 seconds then slowly lower leg to floor.   Repeat with other leg.  If necessary, place hand under hip for support. 

Your goal is 2 sets of 10 lifts.

 

 

redhead cartoon

 In addition to the above exercises, walking, gentle aerobics and water exercises are a great way to ease lower back pain.  Again, it is imperative to contact your doctor for a diagnosis and approval of any exercise program prior to starting.  The exercises in this post are gradually helping relieve my back pain (sciatica).  I hope they will benefit you as well.

Whole Lotta Shakin’ Goin’ On! – Turbo Cardio Day 3

PainWhen the world says, “Give up,”
Hope whispers, “Try it one more time.” ~ Author Unknown

The past two days of workouts have been quite challenging. Damn change-ups; I’m used to 4-8 repetitions at a time, not every other move. I’d like to set up an old laptop with a webcam to record my workouts. This way I can see my form (insert joke…now!). While I take the exercise and nutritional part of this program seriously, I won’t fool myself into believing I’ll look anything like Chalene Johnson after 90 days of Turbo Fire. I’m a strawberry blonde, after all, with a few more years under my belt!

Don’t worry, you’ll see my video soon. I took a photo prior to starting this intensive cardio plan but will not be posting it until after I complete the full 90 day workout. At that time, I’ll post the “before” and “after” photos. It seems that’s what most people do. Side by side, I can examine the results of my efforts, provided I’m still standing by then.

As far as meals go, I haven’t really changed them in the past few days except for dinner. The other day I made a large turkey for dinner, froze most of it for future meals (soups, warm salads, low-fat casseroles) and that’s what I made last night. I served the turkey over rice with a little gravy for my family with some stuffing and vegetables while I ate it plain with just vegetables.  Tonight it was flank steak. 

Fitness Pal (2)

The “Fitness Pal” gives you an idea of the type of entries I’ve been making daily.

What a huge change from the previous Sculpt and Tone video I used for weeks. They don’t even compare. I have to have a new mindset and new moves for this type of workout. Thankfully, I’m practicing now before I begin my official 90-day program on Monday. BABY STEPS….’cause I can’t keep up…yet.

In the meantime, here are some healthy snacks ideas to help satisfy and energize during the day. Choose to stick with snacks that are about 100 to 200 calories with 15 to 30 grams of carbohydrates. Try these healthy options.

Salty Snacks
Kale Chips1. Cheesy kale chips Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350°F oven until crisp. While still
warm, sprinkle with a little grated Parmesan cheese.

2. Tamari-seasoned rice crackers A salt lover’s best choice for scooping up low-fat tuna salad or another healthy dip; punch them up with a squeeze of chili sauce. (Read the label to make sure you stick to one serving of crackers.)

3. Mediterranean artichoke hearts Drain canned artichoke hearts and sprinkle
with lemon zest, capers, chopped fresh basil, and olive oil.

Pumpkin Seeds4. Five-spice pumpkin seeds
 Toss salted pumpkin seeds with sesame oil and Chinese five-spice powder; bake at 350°F until crisp.

5. Buffalo popcorn
 Toss air-popped popcorn with olive oil, chili powder, and a sprinkle of Parmesan cheese.

6. Spicy wheat pretzels
 Whole wheat pretzels (which boast 4 grams of fiber
compared with 1 gram in the regular kind) become irresistible when slathered
with spicy mustard (only 5 calories per teaspoon). Add a couple of low-fat
cheese cubes to make this snack extra filling.

Crunchy Snacks
Chickpea Poppers7. Chickpea poppers Drain and rinse canned chickpeas, then dry them with a paper towel. Spritz with extra-virgin olive oil, season with dried oregano and garlic alt, and roast at 400°F until crisp.

8. Veggie chips with tangy yogurt Dunk root veggie chips (such as Terra chips) nto plain low-fat yogurt seasoned with hot sauce and orange zest.

9. Cheesy dip Dunk sugar snap peas into 1/4 cup fat-free ricotta cheese.

10. Easy salsa Chop up tomatoes, cucumber, bell peppers, beans, and onions in a
mini food processor, then scoop on melba toast.

11. Tangy pear boats Fill endive spears with chopped pears and season with a
dash of balsamic vinegar. Add 12 almonds for extra crunch and some heart-healthy
unsaturated fat.

12. Veggie yogurt dip Combine finely chopped broccoli, multicolored bell
peppers, and scallions with fat-free Greek yogurt and onion flakes. Use it as a
dip for baby carrots.

Sweet Snacks
Cottage Cheese Fruit13. Fruity cottage cheese Fold chopped ripe nectarines into low-fat cottage heese, and spoon onto a couple of gingersnaps. (Read the label to make sure you tick to a single serving of gingersnaps.)

14. Chocolaty pears Minimalist, yet amazingly delicious: Sprinkle cocoa nibs on canned pears.

15. Sweet yogurt dip Stir a little diet maple syrup or agave nectar into fat-free Greek yogurt, and dunk slices of apples or pears.

Fruit Kebabs16. Fruit kebabs. Spear the sweetest fruits—strawberries, mango, grapes, and pineapple – with bamboo skewers.

17. “Banana cream pie” Spread graham crackers with vanilla fat-free Greek  yogurt, then top with a handful of banana slices and a sprinkle of ground flaxseed. (Read the label to make sure you stick to one serving of graham crackers.)

18. Grapefruit brûlée Transform a simple grapefruit into something decadent: Halve it; drizzle each half with a little dark honey (use concentrated sweets sparingly), and broil until bubbly.

Creamy Snacks
Mashed sweet potatoes19. Easy mashed sweet potato Microwave a small sweet potato, split it open, and mash a little OJ and cinnamon into it. Eat it right out of the jacket.

20. White bean dip Mash canned white beans with olive oil and chopped fresh rosemary. Pile onto radicchio or lettuce leaves.

21. Creamy pita Spread baba ghanoush, crushed avocado, or hummus on a whole wheat pita or whole wheat English muffin.

Scrambled Eggs22. Soft-scrambled egg It’s the most sublimely simple protein-packed treat.

23. Spicy potatoes Baby red potatoes become blissfully soft when you microwave them for 3 to 5 minutes (leave the skin on for its nutrients). Sprinkle with pepper and dried seasonings. Add a pat of Greek yogurt for a healthy sour cream replacement.

24. Italian antipasto Raid the supermarket antipasto bar for some lusciously creamy slow-roasted red peppers. Pat the oil off with a paper towel, and eat with a mini bocconcini or two. Delizioso!

(Thank you Readers Digest and Thinkstock for the wonderful snack tips and photos!)

Surviving Intense Cardio – Turbo Fire-Day 1

“Endurance is patience concentrated.” ~ Thomas Carlyle

turbofire into the pit

Today I began my metamorphosis – from a slightly round to what I hope will be a slimmer, firmer woman, full of more energy than I’ll know what to do with! This afternoon I attempted my first Turbo Fire workout. Here’s what it should have looked like: http://www.youtube.com/watch?v=4Um-IViGL6M

In actuality, I’m surprised I made it through alive! Really though, it’s a challenging workout not only because of all the jumping, punching and twisting, but the sequences change quickly, a little too quickly. I wasn’t as prepared as I thought I was so I’m starting off this week, at least until Sunday, practicing only, according to the Class Schedule included with the program. I’ll begin my OFFICIAL workout, you know, the one that lasts the full 90 days, this coming Monday.

stretchingSorry, but the holidays threw me off course a little and I like to begin new things at the beginning, which will be MONDAY. Additionally, I’m taking a huge leap and recording my workouts for posterity, maybe uploading them to my YouTube account. Hopefully my sessions will be safe to upload, meaning my cursing won’t be audible and I don’t kill myself in the process. Trust me, for someone who spends too much time in front of the computer and not enough time “getting physical,” this workout is a killer!

I’m looking forward to seeing how tomorrow’s routine appears on video. Why, you ask? I’m a glutton for punishment. (I’ll post it here as well.) What I’m actually interested in is seeing my first days’ routines compared to my last few; my metamorphosis! Okay, maybe the difference won’t be that drastic but I certainly expect to see some change in appearance. Hopefully the change won’t include a leg cast or back brace.

Here are my meals for Day 1: They were a little different from the plan suggestions, but in line with the type of foods I will be eating on a regular basis. I’m using an online Fitness Tracker to record my meals, calories, exercise, measurements, etc. That’s almost a full-time job; wish I were getting paid for this semi-torture…

DAY 1

Breakfast:  Light Whole Grain English Muffin w/1 tsp. peanut butter, ½ banana
Snack 1:  6 walnut halves, 3 almonds, 4 oz. fat-free Greek yogurt
Lunch:  Salad w/romaine lettuce, celery and plum tomato, 4 oz. water packed tuna, drained, 2 Tbsp. fat-free dressing
Snack 2:  ½ banana, 2 oz. fat-free Greek yogurt
Dinner:  3 slices turkey breast, steamed broccoli w/lemon

I’m hungry; can’t deny it.  This too shall pass.  Can’t wait till my head hits the pillow tonight!

A Happy New Year to All!

“For last year’s words belong to last year’s language
And next year’s words await another voice.
And to make an end is to make a beginning.”
~T.S. Eliot, “Little Gidding”

Kathy_Mary New YearHappy New Year everyone!  Ringing in the New Year with family and friends was so much fun.Now that the festivities of 2012 are over and another year begins, it’s time for some serious work.  I need to make a decision – either quit blogging or write about something I’m passionate about so people will want to read what I have to say.  Does that sound self-centered?  Maybe so, but as far as I can tell, I’m missing something…and I’m determined to find out what that is. AND, I’m NOT a quitter!

 I’ll be starting a new blog soon, keeping this one related strictly to health, diet, exercise, nutrition, etc.  My new one will be more personal/family related.  Separating them will help me focus on what this original blog was intended to be about.skinnymom

 I wrote two “New Yeary” type blogs yesterday, hoping they’d be uploaded before I left for our celebration last night.  Unfortunately, I was unable to finish them before I departed so I thought I’d post both today.  When I searched for them in my computer, they were missing.  I don’t know what happened but I was extremely disappointed; that’s an understatement.  Bloggers knows how long it takes to write, edit, upload pictures and so forth.

 ???????????????????????????????The problem is I wasted precious hours looking for the files rather than just starting from scratch.  Getting frustrated, I scrapped the whole idea and decided to make a nice turkey dinner for tonight.  This would be the last night for me to enjoy any soon-to-be off limit foods, so I had some fun getting Tom ready for the oven, complete with stuffing, mashed potatoes, corn, green beans and gravy.  My daughter invited a guest over and we had a delicious meal to celebrate the first day of the new year!  All was well again.

Tomorrow I’ll begin the Beachbody® TurboFire® Workout with Chalene Johnson’s program.  It will be intense but I’m hoping to get more out of it than I did with the prior Biggest Loser program.  The workout looks grueling but I’m determined to do it for 90 days and will be posting my progress daily, along with any other health-related tips, recipes, etc. I come across in the meantime. TurboFire

 My plan is to lose some weight, inches and improve my overall physical health by March 31, 2013 – just in time for Spring.  I’m saving some Christmas cash to buy new spring clothes by then – hopefully in a smaller size!  I’m outing myself – making my goals known to more than just my family and friends so I’m responsible for the outcome.  I’m raising my glass tonight to MOTIVATION!  With a little bit of luck and a lot of resolve, I can succeed.

 Best wishes to all for a Healthy and Happy New Year!

Beat the Holiday Bulge!

Holiday weight It seems to happen every holiday season.

You attend parties and office gatherings to share a few festive moments with family, friends, colleagues and lots and lots of food. But when the holiday season is finally over, the bathroom scale reveals that you’ve gained some weight again, much to your chagrin.

Research studies show most adults gain some weight over the holidays. But don’t despair because this year can be different.holiday fat (2)

“I recommend to my patients that they just try to keep their current weight, as opposed to focusing on losing weight,” says Julia Renee Zumpano, RD, LD, registered dietitian, Preventive Cardiology and Rehabilitation. “Even though it’s hard to resist temptations all around you, there are simple steps you can take that can keep the extra holiday pounds off.”

How can you try to maintain your weight and heart-health during such a tempting time? Thanks to the Cleveland Clinic, these guidelines will help you survive the holiday hoop-la – this season and in the future ones to come.  

1. Get moving

One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity (*).To burn off those extra calories, kick up your exercise. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week.

Exercise is a great way to burn those extra calories you may be taking in this time of year (remember those iced reindeer cookies you had with lunch?). Here are some ideas to get you moving:

  • If you have a stationery bicycle or treadmill at home, dust it off and put it in front of the television or radio for some background entertainment while you’re exercising. Why not watch your favorite television show and exercise at the same time?
  • Go to the library and get a book on tape or CD, listen to it and read (so-to-speak) as you exercise.
  • Haven’t used your gym-pass in awhile? Hire a personal trainer to teach you effective calorie-burning techniques, or join that kick boxing class you’ve always wanted to try.
  • Go for a morning or evening walk alone or with a friend.
  • Put a little kick in your cleaning technique. Fire up some music and dance while you clean. Who ever knew cleaning could be so fun?
  • Have bad knees or other joints? Don’t worry – water aerobics or swimming is your answer! The water prevents your weight bearing down on the joints and is an effective way to burn calories.

(*) If you haven’t exercised in at least 6-months, check with your doctor first before starting.

2. Aim for seven-a-day healthy holiday food (2)

Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients. What’s more – the fiber in fruits and vegetables fill you up faster than traditional snack foods. Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work. Make a pact with yourself that you’ll eat your five-a-day before you snack on any cookies or other holiday treats. You’re sure to take in fewer calories overall.

3. Control the risk for temptation

Controlling even the slightest chance of coming in contact with ‘tempting’ foods is one way to effectively reduce your intake. While you won’t be able to control all situations, focus on the many ones you can. For example, do you keep candy or cookies at your desk or workspace? Do you frequent the dining room table or pantry where you store all your holiday goodies? Make a mental note of tempting places and try to control them. For example, make a pact with co-workers that goodies will be kept solely in the break room, not at the front desk or in various offices. Mentally plan out how you will avoid tempting situations. If you can’t avoid them entirely, see number 4.

4. Limit to one-a-day

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

5. Always plan ahead – Never go to a party hungry

Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

“If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray, or a low-fat pudding, Jell-O or fruit dessert,” says Zumpano. “That way, you’ll know you have at least one healthy item on the table spread.”

6. Be in charge of your party choices:

  • Small plate, please
    Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner.
    “Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips,” advises Zumpano. “Restrict your intake of butter crackers, chips, cheese and meats. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, one quarter with meat, and the final quarter with starch,” Zumpano says.
  • Avoid the sauce
    Avoid sauces made from cream, half-and-half or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings. Broth -based or vegetable sauces are fine.
  • What about desserts?
    The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
  • Watch the drinks
    “Besides restricting your alcohol to one or two servings, you also need to restrict the type of alcohol,” says Zumpano. “For example, instead of high-fat eggnog, have a light beer or wine. After that, stick with calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.”

7. Say No Politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”. You’ll find saying no isn’t so hard to do after all.

8. Focus on socializing

Don’t stand around the food table when you are at a party – focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.

*9. Take a healthy snack with you while shopping

If you spend a lot of time shopping, away from home, you’re sure to encounter hunger pangs during the day.  Bring a water bottle and healthy snacks with you while you shop such as walnuts, almonds, dried sugar-free fruit, veggie sticks, etc.  With something to nibble on while shopping, you might find it easier to avoid fast-food temptations at the food courts or elsewhere.

*my own personal recommendation!  Helps me pass by my two mall  favorites…Starbucks and Cinnabon!

holiday bulge (2)Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays!

Courtesy: Cleveland Clinic 2009