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!

A New Year is Dawning

“Men should pledge themselves to nothing; for reflection makes a liar of their resolution.” ~ Sophocles

  resolutions 2013

Ahh, 2013 is quickly approaching. What does that mean to you? I recently heard someone ask a TV host “what resolutions are you NOT going to keep this year?” That was a rather pointless question. Why make any resolutions at all? I suppose we all would like to do or be something better in the coming year, but why wait until New Year’s Day to begin; why not start on your birthday, or on July 4th (Independence Day), or even March 15th (Ides of March) for example?

cartoon resolutionI thought it would be fun to research the history of “New Year’s Resolutions” to discover where and why this tradition began. One site I found interesting was http://billpetro.com/history-of-new-years-resolutions. My question is, why not make plans and have goals for the future, rather than setting yourself up for failure by making resolutions? I ask this because the future is so unpredictable. Many people do their best to stay healthy yet develop a sudden illness. We try and keep our children safe, yet some get injured through no fault of our own. A job offer that was “set in stone” falls through or a loved one passes unexpectedly.goals

How many of you are making resolutions or specific plans for the coming year? Some common ones I hear about are getting healthier and making more money. A few of mine include beginning a new blog and attracting a multitude of followers, getting my driver’s license (long story), starting a non-profit organization, traveling to Europe and having a manuscript published or at least have one ready to go.

Family 2012 

Before beginning a new year, it’s nice to reflect on the last 365 days. My husband and his partner opened a second restaurant, my daughter began her first year of college and I finally received my Bachelor’s Degree. In winding down, we celebrated a beautiful Christmas holiday with many family members at my sister’s house. If everyone were present, three generations, there would have been about 50 of us. We’re truly blessed.

I’d love to read about some of the resolutions, goals or plans you are making for 2013. They may give me ideas on how to become a better person, how to live life more fully or how I can be of more service to others.

Taking some time to relax by the fire on this cold winter evening, I’ll reminisce about the beautiful gifts God has provided for me this past year and look forward to an exciting and challenging future.

“Everyone has a choice to see life as a to-do list or a journey. The first leads to ‘work’ and the second leads to ‘adventure’. Which do you choose?” ~ Whitney Ferre

Happiest of Holidays to You!

Tree2Wow, it’s Christmas Eve already. My daughter has been home from college since the 15th and I’m enjoying every minute with her (when she’s not out with her friends!) I didn’t realize how much I’d miss her…she’s matured so much since August. Home for the holidays – what could be better than that!

Last minute shopping, LOTS of baking and cookie decorating and a little more cleaning and I’ll be finished – all ready for Santa to come. Visiting family tomorrow will be wonderful. Brothers and sisters and their families I haven’t seen in a long time will be there too! How blessed I am to have such a large and loving family!

Since the tragedy in Connecticut on December 14th, I haven’t felt much like writing. Too many thoughts were going through my mind and I couldn’t decide whether to write about the holiday season or just wait and treasure the quiet moments shared with my loved ones. Although school is finally over, I have much planning to do for the future. Sometimes, the thoughts of it can be overwhelming.

I did receive a surprise package in the mail this afternoon from my niece andGhost Hunters Book (2) goddaughter who lives in California. She, like me, enjoys reading about the paranormal; however she is also a paranormal investigator. It’s ironic that I never realized this until a few years ago. This afternoon, I received an autographed book in the mail by the author of “Ghosthunting Southern California.” Sally Richards is a friend and member of their “ghost group,” Roadside Paranormal.

Okay, so this gift may not be what you would consider bedside reading during the Christmas holidays, but it’s great if you enjoy reading about ghosts and everything paranormal by the fire on a cold, dark night. I’m looking forward to reading it as soon as I find some quiet time when I’m not too exhausted from the holiday bustle.

To energize myself after the holidays, I have Chalene Johnson’s TurboFire workout to begin. That was a gift from my oldest brother who had great results from following the Beachbody workouts with Tony Horton. He’s 16 years my senior and in better physical condition than I am. That doesn’t say a lot for me and my exercise regime to date! However, what’s better than the New Year to begin a new routine?

My low-cholesterol eating plan has been working out pretty well. I’ve maintained a 4-lb. weight loss…not really too concerned about losing more until after the holidays. I just can’t resist the treats that are abundant this time of year. Moderation is the key and I’m permitting limited amounts of sweets while I continue eating lot of fresh fruits and vegetables in place of sugary foods.

White chocolate Cranberry cookiesI have to say I’ve made Teresa (Can’t Keep Out of the Kitehcn)’s White Chocolate and Cranberry cookies…and they’re delicious. Bringing them tomorrow along with a couple of others. My camera is so bad; can’t post too many pictures…but rest assured, dessert will be delicious!White chocolate Cranberry cookies1

 

 

My daughter, as tradition, opened one of her gifts tonight and loved the Vera Bradley travel case we bought her. It’s perfect for her little lotions and make up things and matches her purse. She was thrilled! Santa was good and we can’t wait till tomorrow.vera bradley

As long as we’re healthy and happy, what more could we ask? I hope everyone who reads this has a wonderful and peaceful holiday. My best wishes for a healthy and happy New Year! Thanks for reading!

Our hearts grow tender with childhood memories and love of kindred, and we are better throughout the year for having, in spirit, become a child again at Christmas-time.  ~Laura Ingalls Wilder

I’ve been reminiscing the past year recently and when I came across this post, it precisely mirrored my thoughts. Thanks to Philosiblog for the post. Sometimes, others’ words fill the bare spots of your own conscience.

philosiblog

When you realize there is nothing lacking, the whole world belongs to you. – Lao Tzu

What does that mean?
Once again, we have another Twitter-friendly shortened quote. The more complete version is “Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.

What is it that you are lacking in your life? Conversely, what do you have in your life which you take for granted? About what could, or even should, you be rejoicing? Your health, your relative wealth, your friends, your family? Even if you have none of those, you could rejoice in the quiet and tranquility.

So many of us focus on what we do not have, and overlook or even ignore what we do have. At least until it’s too late, right? I’m sure it never happened to you…

View original post 782 more words

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

Pray for the LIttle Children

st gabrielIn light of the horrific, senseless tragedy that took place at Sandy Hook Elementary School in Newtown, Connecticut, I’d rather not post what I had planned. Rather, I’d like to offer my prayers and condolences to all those affected by this implausible catastrophe.

Once again, it begs the question “What is our world coming to?” When so many people defend the right to make violent movies and video games, how can the constant “in your face” brutality not desensitize people who are mentally unstable to begin with?

I will never understand what possesses someone to kill innocent children, yet alone others. My heart breaks for the parents and loved ones of those who lost their lives. It’s a very sad day.

Saint Gabriel of Our Lady of Sorrows, pray for us.

No More Pencils, No More Books…

Well folks.  I believe I’m finished.  God has carried me through many years of reading, writing, classes, notes, research, essays, journals, lectures, study groups, accounting, marketing, management, computers, history, etc. and now I’m finished.  I wish I could say I’m in the running for a doctorate but alas, no, or should I say, not yet!   With all the extra education I’ve received in addition to my degree, I could certainly be an Honorary something or other…?

I appreciate everyone who reads my blog, “likes”, “comments” and has given me encouragement.  You’ve taught me more than you know.  I feel very blessed.

 THANK YOU!

Without further ado, I’ll be prancing around in the privacy of my home office doing a “HAPPY DANCE”  but you won’t be able to see me.  Hee Hee.  Just picture me clicking my heels and singing along with the following – one of my childhood favorites! 

I’m taking the rest of the evening off since I have bigger mountains to climb tomorrow!

Grazie & Buona notte!