HAPPY NEW YEAR!!!

I was a little discouraged when I got on the scale for my official Monday morning weigh in.  I was good all week and found it amazing that I already took off some of the weight.  Our bodies are amazingly resilient!  Not that I am encouraging going hog wild during the Holiday season, I for one felt like I was spinning out of control!  I tried to eat as healthy as I could and as often as possible!

Tonight I will treat myself to a glass, maybe two, of Champagne, a slice of foie gras and a surprise dessert!  I don’t feel like I need to make a News Years resolution about losing weight and getting in shape this year!  I will continue to keep my diet and exercise journal that have been instrumental in helping me keep on track. I do have some resolutions and I only hope that I can stay as focused on those as I was able to do with the new healthy lifestyle.

To my dear few readers, Happy New Year, out with the old and in with the new!  I wish you great success with whatever your 2011 goals are! 

Don’t forget to have your Hoppin’ Johns tomorrow for good luck!  (see blog 1/1/10)

Until Monday - keep thinking veggies and protein!


BTW... Back in April (see blog 4/21/10), I started putting a dollar aside for every time I had a worthy strength training session and today I counted $100.00.  What a way to end the Old Year!

That time again to start thinking about the New Year Resolutions...

I thought this was a great article to get me ready for the New Year and reflect on how I made it through last year!

3 Ways to Miss Your Goal

If you boil life down to a few fundamental concepts, goals are sure to be on the list. Much of life is about the goals you set and the journey you take to achieve them. Accomplish your goals - or even fail while trying your best - makes you a better person; don't give it your all (or don't set goals in the first place) and you'll likely float adrift in life's waters and end up somewhere you never intended (or wanted) to be. Here are three ways to miss a popular goal - weight loss. Make sure you're not guilty of any of the following.

Over Do It

Enthusiasm is key when you're trying to lose weight, but jump in headfirst and without any sense of pacing, and you'll likely fail. Any good plan requires good planning; when it comes to weight loss, that means you need sensible goals and a plan of attack that's reasonable, not extreme. Deprive yourself of all your favorite foods or become a slave to the gym, and you'll burn out fast.

Make Excuses

Whether you're fit as a fiddle or struggling with your weight, we've all had those days when working out and eating right were last on our list. The difference is in the choices we make - to fit in that workout or prepare that healthy meal, regardless of time constraints; or make every excuse imaginable for why we can't. Remember, you're only as busy as you convince yourself you are.

Lose Focus

Focus is the ultimate tool for achieving any goal; that means focusing on exactly what you're trying to accomplish and then making sure you retain that focus throughout the process. Start off vaguely and with limited direction, and you'll steer south before you know it. Instead, outline how much weight you want to lose, when you want to lose it by, and exactly how you'll get there, step by step.

New Crunches...

I was just starting to get bored with doing my 200 crunches five times a week.  Here is a new challenge for you!  Ha Ha - I couldn’t even do one without loosing my balance!  Now the determination sets in - Thank you Shape Magazine and Jewel!

A

DO IT INSTEAD OF crunch on the ground.
Lie face-up with a stability ball under your middle back, knees bent 90 degrees and feet shoulder-width apart; place hands behind head.

B

Slowly crunch up, lifting head and shoulders off the ball. If that feels easy, lift one leg out (keep thighs even) and crunch up. Hold for 3 counts, then lower; repeat.

Chives...

One of my favorite garnishes and often forgotten!  They can really add to the finishing touches of just about any dish and they add great flavor! 

Chive is the name given to the smallest species of the onion family, which also includes onions, garlic, shallots and leeks. Chives can usually be seen in clumps and their stalks have a light, onion flavor. 

Nutrition Benefits of Eating Chives

• Chives, when finely chopped and consumed with food, are said to aid digestion and stimulate appetite.
• Consumption of chives has been found to be beneficial for the respiratory system of an individual.
• It has been seen that chives can help the body in digesting fatty foods, such as cheese.
• For those suffering from tiredness and fatigue, consuming chives can serve to be a good remedy.
• Since chives have been known to have diuretic properties, they can reduce obesity and fluid retention.
• Researches have revealed the result that chives help reduce the risk of prostate cancer, by as much as 50 percent.
• Chives have been found to comprise of mild anti-inflammatory properties.

Grilled Portobello Benedict...

Cooking Spray

4 portobello mushroom caps (about 4 oz each)

1 tbsp olive oil

1/4 tsp salt (or to taste)

4 slices Canadian bacon

4 large whole eggs

4 large egg whites

Freshly ground pepper

4 tsp basil pesto

8 fresh bail leaves, cut into ribbons

4 tsp freshly grated Parmesan cheese

Coat a grill or grill pan with cooking spray.  With a spoon, gently scrape out the dark gills inside the mushroom cap, being very careful not to break the cap.  Brush both sides of caps with oil and sprinkle with salt.  Grill mushrooms over medium-high heat until juice begins to release, about 7 minutes per side.  Transfer each mushroom to a plate. top side down.  On the same grill or grill pan, cook the Canadian bacon over medium-high heat until warm, about 30 seconds per side.  Place 1 slice of bacon onto each mushroom cap.  Whisk eggs, egg whites and 2 tbsp water until well combined in a bowl.  Coat a medium nonstick skillet with cooking spray and heat over medium-low heat.  Add eggs and scramble until cooked through, about 3 minutes.  Season with salt and pepper.  Divide eggs among mushroom caps.  Drizzle 1 tsp pesto over each; top with basil and 1 tsp Parmesan.

240 calories per serving, 14 g fat (3.5 saturated) 7 g carbs, 2 g fiber, 20 g protein.

I made this dish for our Christmas breakfast! It was quite tasty, and of course I made a few changes to the recipe!  I used my olive oil spray and I added some rosemary and thyme to the mushrooms and some smoked paprika to the eggs!  OH!  and of course our pesto was made from our balcony herb garden, that I froze in ice cube trays to have on hand in the winter months!

Have Yourself a Merry Christmas Eve..

Christmas Eve has been a special tradition for us.  Some traditions have come and gone, but Bob and I always have a special meal in mind.  In the past we have done the Christmas goose and a buche de Noel (yule log), but these days with crazy schedules and trying to adhere to our healthy eating habits, it just makes it so difficult to plan a meal that takes three days of prep work!  So no goose this year!  We are going with a one pot meal - Rabbit Stew with olives and fennel served over slow cooked polenta with dried porcini mushrooms.  SORRY little bunny rabbits! Rabbit is very low in calories and fat; calories 125-175, fat 3-5g and protein 20-22.  A delicious, low fat and low calorie one pot meal!  Thank you Bob for doing all the prep work and cooking yesterday.  All that is left to do is put the pot in the oven, saute the polenta and serve!  Now we have to start planning our New Years Eve menu!!!

HO HO HO - Happy Holidays to all!

(special thanks to Shmooh for allowing me torment him with the Santa hat!)

Until Monday - keep thinking veggies and protein!

Tis the season to be jolly...

and pack on pounds indulging in rich, fattening fare. Here are 2 holiday diet hazards you should try and avoid!  But, if you simply can’t resist a calorie-laden holiday favorite, here is what it might cost you in exercise!

PRIME RIB

What it’ll cost you: One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! 
How to burn it off: Play tennis for about an hour and a half. 
A better choice: If you’re a steak lover, there are other cuts to choose from that are just as appetizing if cooked properly. Beef tenderloin has one-fourth the calories

CHEESECAKE

What it’ll cost you: One slice of Cheesecake Factory’s original cheesecake has 707 calories and 29 grams of fat. That’s about half of the 65 grams the USDA recommends for the average woman eating 2,000 calories a day. And we haven’t even mentioned assorted flavors and toppings! 
How to burn it off: Jump rope for an hour. 
A better choice: If cheesecake is one of your choice indulgences, select a light version that is garnished with fruit.

Ha Ha!  I for one don’t play tennis and I certainly can’t imagine jumping rope for an entire hour!  Of course there are choices to make and in some cases healthier versions to be found! But, I know I will be working out to the max for the next few weeks!

Black Swan...

A MUST SEE MOVIE!  It was amazing! Stunning and haunting, it still gives me goosebumps! Natalie Portman truly pulled off the ballet and I know it must have taken hours and hours of ballet training!  Thank you Shape Magazine for sharing some of the workout routines.  Here is a good one!

Natalie Portman Ballet Workout:  Butt Buster

A tight, toned ballerina butt not only helps you look amazing in your jeans, but it can also prevent injury.

How to do it:  Start on all fours, making sure that you have plenty of cushion beneath your knees.  Bring one knee into your chest and then extend the leg straight back into arabesque, keeping the knee very straight.  Pull in through your stomach and lift you leg high toward the ceiling.  Repeat 30 times, and then change legs.

Candy Cane or Chocolate Kisses?                   

The Better Choice: Candy Cane
There are plenty of good reasons to select the cane over the Kiss. Granted, a candy cane is pure sugar, with no real nutritional value, but as indulgences go, it's pretty mild. "It lasts a lot longer than a piece of chocolate, so it will keep you away from the candy dish for quite a while."   A candy cane contains about 55 calories and no fat, while five chocolate Kisses contain 127 calories and seven grams of fat. Plus, peppermint gives you a lift and freshens your breath!
But… If the Kisses are dark chocolate, (usually in a purple wrapper) you will be consuming flavonoids, which will help to offset the artery-clogging extra fat.

I love these little party tips.  They really help me think about some choices that I am confronted with during the Holidays!  I know the dark chocolate kisses are wrapped in purple foil, hard to resist my favorite color!  Luckily they are far and few!!!!

Kabocha Squash..

This squash is becoming more and more popular these days.  It has definetly become one of my favorites!  I use it all the time and I even made a harvest lasagna with it (see blog 11/22).    I just cut them in half, place on a baking sheet face down in a 375 degree oven and bake until tender. Once roasted, the skin is thin enough to eat and I find myself slicing off small pieces right out of the oven!  If we are lucky, it makes it to the table! This sweet, starchy, Japanese favorite is like butternut squash's way-cooler cousin. It tastes AMAZING and is now one of our all-time FAVORITE potato swap. A 3-oz. serving (about 3/4 cup of cubes) has just 30 calories, 0g fat, 0mg sodium, 7g carbs, 1g fiber, 3g sugars, and 1g protein.  When I feel inspired and have the patience, I rinse off the seeds, dry them out and toast them with some salt, pepper and cayenne pepper.  Just a little something extra to nosh on!

Rooting for new flavors...

Just look for one of the ugliest, scariest root vegetables at the market and there you have it - the rutabaga!  Add it to any of your mixtures of roasted vegetables, and they will surprise you with their wonderful flavor and soft texture.  We add them to many of our homemade stews.  That is the beauty of the stew, you just look at what is in season, what looks fresh and appetizing at the market and mix it all together,  a one pot meal!  HUMMMM - I know what I will be making over the weekend!

Rutabaga Nutritional Benefits

As this tuber is rich in dietary fiber, it is said to be effective in combating constipation. It is also good for digestion and in increasing stamina. Another nutritional benefit of rutabaga is that it is rich in potassium, which is good for the proper functioning of the cardiovascular system. Apart from reducing the risk of diseases, like stroke, it is also said to be helpful for normalizing high blood pressure. The most prominent aspect of rutabaga nutrition is the presence of high amounts of vitamin C, which is helpful in preventing diseases, like scurvy. In some regions, rutabaga is used for increasing lactation. Rutabaga contains vitamin E, which is a powerful antioxidants, that can fight free radicals in the body. It contains vitamin C in significant amounts and so, is good for nails, skin and hair. But, those with kidney problems must avoid consumption of this vegetable.

In order to reap the benefits of rutabaga nutrition, choose good quality ones. Go for those firm rutabagas with yellow or tan colored skin that is free of cuts, spots and blemishes. Rutabaga can be cooked in many different ways. It can be roasted sauteed, baked, baked, mashed or steamed. It can also be cut into uncooked juliennes and used in salads. This root vegetable can also be added to soups. So, now that you know more about rutabaga nutrition and its health benefits, you may include this vegetable in your diet.

Until Monday - keep thinking veggies and protein!

Party Tip...

Who doesn’t love cheese?  One of the hardest foods I had take out of my equation!  I do not keep it in the house.  But when I do go to a party and there is the choice to make, because I just have to have a small sample of what I have been missing, what to do - Soft or Hard Cheese?

The Better Choice: Soft Cheese
Brie is hardly a health food, but some soft cheeses like Brie and goat are slightly lower in calories than hard cheeses like Cheddar and Gruyère. A one-ounce serving of Brie―about the amount you'd put on two crackers―contains 94 calories; one ounce of Gruyère has 117 calories. While all cheese is high in fat―most of it the artery-clogging, saturated kind―soft cheeses have a tiny bit less fat than hard eight grams in an ounce of Brie, nine in an ounce of Cheddar.
But… You'll get a slightly bigger dose of calcium from hard cheese. A serving of Gruyère packs 286 milligrams of bone-strengthening calcium, while a serving of Brie contains a mere 52 milligrams.

So sad :( 

The bike is now put away for the winter!  We had our first snow last week and I just get a little timid riding my bike on the snow and ice!  I have all the water proof and cold proof clothing - it certainly isn’t the cold that determined this decision, just the ice!  Maybe next year I will try out some winter tires!  I only had two casualties this last year.  Who would of thought new brakes required a new skill?  Panic, brake, over the handle bars!  Thank GOD I was wearing my helmet - I NEVER RIDE MY BIKE WITHOUT IT!!!!!

My superman husband, with as much help as I could muster up, moved the treadmill from the master bedroom to the guest room!  It was far from an easy task!  OK - now we can call it a mini gym, but don’t worry, there is still plenty of room for guests!  That was a huge workout in itself!  Lifting and moving, lifting and moving and now more lifting and putting things away!  Now I have no excuses to keep me from my cardio workouts!  I will miss the outdoors.  Like I have mentioned - it isn’t the cold, it is the ice.  The last thing I want to do is injure myself!  The treadmill and the stationary bike, might not be as fun as the outdoors, but they will keep me safe and sound until the elements all melt away!

Who doesn't love a bargain....

I know I love free samples, or shopping around for a great bargain and of course watching for sales!  But when it comes to food, you really need to step back and think about it!  There are so many scenarios!  Let's start with going into just about any market these days;  Whole Foods, Trader Jo’s and Costco - you can practically get a whole meal in while you shop!  It’s a great marketing, but these little taste offerings can be detrimental to any weight lose program!  You think you are just getting a taste, but those tastes are most likely loaded with "unwanted" calories and before you know it, you have gone over your limit!  I try to never go into a market hungry these days!

I don't want to sound ungrateful about this scenario, but it needs to be addressed!  Every Wednesday, one of our beloved restaurants caters lunch for our office.  It is a wonderful thing and I used to take full advantage of "free lunch".  It was the one day of the week that I didn't have to brown bag it or even think about lunch!  This was one of the hardest habits to break!  After so many years of working at the corporate office, I have a pretty good idea of what will be on the menu and can plan accordingly.  Some lunches are more challenging than others.  90% of the time I can at least count on a salad being available, and  I always have one of my many vinaigrettes and always a protein on hand. It might be a can of solid white tuna in water, but it is better than the alternative!  So when I am going through the buffet line, my coworkers sometimes feel the need to justify or confess what and why they are eating what they are eating.  My favorite line is "it's free and it is the only day of the week I am bad".  Well for me, that’s no excuse!  Wow! If I am going to be "bad", it is going to be on my terms and for something that is really well worth my while and something I am really craving!  Bring on the foie gras, BLT's popovers, Gilts bone marrow, Frankie's Rita D pizza and just about any kind of cookie!  Those are some of my favorite things that I consider a real treat!  Wednesday family style, buffet lunch isn’t that much a treat for me any longer!  It really is all about planning ahead!  And of course - choosing your battles and thinking meal to meal!

If You Don’t snooze, You Could Lose..

I have been seeing a lot on the subject of sleep lately!  Kind of made me sleepy!  

In a perfect world, they say your body needs 8.6 - not 8 - hours of sleep a night!  In my world I am lucky to get 6 - 7 hours!  They say, if you miss this timing, you’ll promote fat storage and the risk of lowering you immunity.  Secondly, if you don’t honor this sleep cycle, you’ll also miss your detox cycle by 2 hours.  This means your toxins keep stocking up, causing aches and pains, high blood pressure plus suppressed detox pathways in the kidneys and liver.  

Sleep deprivation and obesity are often bedfellows because your body cycles are in sync with the rising and setting of the sun.  If you don’t allow this to happen, your endocrine system begins to panic and stress out!  When stressed out, certain hormones, primarily cortisol, are released.  When cortisol courses into your system, the pancreas gets involved, perceiving all the excess cortisol to be sugar, and hence begins an attempt to drive the excess sugar into the cells.  Since there’s no room in the cells, the cortisol is shunted into the fat storage tanks!

OK - I feel like the most stressed out, sleep-deprived person in the world!  With a really healthy diet and a great workout program, it is all manageable!  Try and stay in a healthy daily routine and you might not have to buy stock in Ambien! I would love to wake up everyday as beautiful Sleeping Beauty!

Zzzzzzzzzzzzz... 

Yesterday’s wisdom - never go to sleep angry!  Now they say - get some sleep!  Sleeping on it until the next day - you might actually see things clearer!  Sleep is a powerful antidote to stress!  GOOD NIGHT!

Time for some Holiday Cheer...

More social obligations!  More choices!!!!  I really can’t wait for this to be over!  I know - Bah humbug!  I just have to keep it all in perspective and try to indulge without the bulge!  Dinners out with friends and parties to go to and you still want to be able to fit into that little black dress comes New Years Eve! it can be done!  It’s all about planning ahead.  Planning your menu for the week and some extra emphasis on exercise and you can do it!  As I have said many a time, it’s all about choosing your battles, and thinking meal to meal!  I am on my own this season (I am trying not to bother my Guru) and sometimes I do feel myself spinning out of control with all the scrumptious foods surrounding me on a daily basis.  It is extremely stressful and I just hope the stress doesn’t feed into my eating emotions!  If I am going to be bad, I try and at least do it on my own terms!  It will be for food that I really enjoy and long for!  Christmas Eve is a very special dinner for Bob and me.  We are already planning our menu and I know it will be healthy with a lot of twists that might not be as healthy!   

You know the drill!  Remember to try and eat something before you go out, that will help with some temptations.  Banking calories before a party, you end up starved and over-eating those items that really aren’t what you desire anyway!  Take a pass on the mundane.  Determine which foods you can eat all year round and which are specialties of the season.  I tend to go for something that I know was prepared from one of my favorite “cooks/bakers”, homemade and made with a lot of love, rather than something that was store bought and processed.  

I know I could do a lot better with this rule of thumb - recognize water’s importance.  Drink a glassful of water before a meal to fill you stomach, keep hydrated throughout the day, and avoid confusion between thirst and hunger.  You can easily test the difference if you are hungry or thirsty by drinking a glass of water and seeing if the sensation goes away!

You’ve come a long way baby to maintain a healthy weight and incorporating exercise routines - these are lifestyle changes that still require your full attention and commitment! Remember, consistency is the key so one bad day a year is’t the problem.  It’s when one day becomes a week, a week becomes a month, a month becomes six months and so on and so on - that’s the real problem.  Be careful, be aware and of course have some fun!  CHEERS!

Until Monday - keep thinking veggies and protein and drink lots of water!

The Dilemma of the “Pot Luck”...

This can sometimes be fun and not quite so difficult if there was a theme!  Our office is having a pot luck luncheon, a yearly tradition.  I have been lucky in past years to get out of it by taking those Friday’s off so I wouldn’t have to be around all that food!  What do they decide this year?  Have it on a Tuesday!  I can’t get out of it this time!  I am already seeing the items on the sign up sheet.  Well, I got to say it, I really am a bitch!  I put down a box of Trader Joe’s Jo Jo cookies.  It kind of shocked everyone.  “I thought you would bring something healthy”.  Well, I thought about it, and my thought was - why?  It certainly isn’t a “healthy theme” and  what the majority of the people think is healthy, just doesn’t cut it in my book!  I didn’t want to go into a debate about Hummus as not the healthiest choice, or why I won’t eat most of the dips, spreads and salads made with too much oil and God knows what else.  OK, I am a health snob, so why should I bring one healthy dish, that I have to share and really won’t be able to partake in anything else.  Yes, I will probably craze the buffet, but I will try to keep my healthy willpower mojo intact!  This will be a battle to the bitter end of the day.  I will make sure I bring my own lunch that day so I won’t be haunted by all the temptations!  (A valium would be nice!) Let them eat cake!!!!

You can get a workout in while you shop...

Keeping with the theme this week of the season and shopping - with all the running around we have to do for the Holidays, you might not have the time to get your full workout in, well here are a few tips for “the mall”.  Taking the stairs instead of the elevators or escalator will help burn those calories.  I also use my packages as dumbbells and do some arm work with them, or just all the shlepping is a workout!  I know those packages are getting heavy - but park your car at the furthest end of the lot and gain some walking milage, or better yet, make a few trips back and forth to your car.  OK - we don’t own a car, so I will be lugging my packages on foot and via bus! In Chicago, we have  “the Magnificent Mile” of shopping on Michigan Avenue!  Back and forth and up and down in the vertical “malls” - dodging the other shoppers, that my friends is a real workout!  

Out Shopping all day...

Running from one end of the “mall” to the other, and back again, you do need to stop and re-fuel!  Does it have to be greasy fries, gooey cinnamon buns, or some other equally fattening, sodium-loaded calorie bomb? No way! Believe it or not, you can eat healthy while you tackle holiday errands.  Again, these are familiar places, not necessarily the ideal choices you really want to make, but sometimes you have to bite the bullet.  Keep these ideas in mind and of course you know what you can eliminate to make them even more healthy friendly!

P.F. Chang's China Bistro - Grilled Salmon on Brown Rice
This salmon-and-asparagus entrée won top honors because it's "a simple, wholesome dish with real foods.  Brown rice is a great source of fiber and salmon's omega-3 fatty acids have been shown to improve memory. Omega-3s also help reduce inflammation in the body and may help lower your risk of heart disease, cancer, and arthritis. Since one order contains enough for two servings, split it with a friend—you'll save money and calories.
Serving size: 6 ounces, or 1/2 of entrée
Calories 230; Fat 12g (sat 2.5g); Protein 17g; Carbohydrate 14g; Fiber 2g; Sodium 300mg
California Pizza Kitchen - Moroccan Chicken Salad

Dressed with a champagne vinaigrette, this salad contains loads of flavorful veggies (avocado, beets, red bell peppers, roasted butternut squash, romaine lettuce) and even fruit (dates and dried cranberries).  You'll get a wide array of antioxidants like beta carotene from the squash and anthocyanins from the beets." And 7 grams of fiber make this a super-satisfying dish. The salad may be high in total fat, but a fair amount of it comes from the avocado, which is chock-full of healthy, monounsaturated fats.
Serving size: 1 (1/2-portion) salad
Calories 412; Fat 27g (sat 4g); Protein 12g; Carbohydrate 30g; Fiber 7g; Sodium 309mg

Starbucks - Chicken on Flatbread with Hummus Artisan Snack Plate 

This snack or light lunch has a mix of veggies (grape tomatoes, carrot and cucumber sticks) and protein (chicken and hummus), which keeps you energized. Our experts commended Starbucks overall for adding healthy options like this one to their menu.
Serving size: 1 snack plate
Calories 250; Fat 9g (sat 0g); Protein 17g; Carbohydrate 27g; Fiber 5g; Sodium 520mg

Breakfast on the go...

I am not promoting this, but it is something I keep in the back of my mind incase of an emergency!  Your breakfast should account for 20 to 25 percent of your total daily calories with a mix of protein, complex carbs and good fats to chase away those morning stomach growls.  These are the two of the most familiar places that can be found EVERYWHERE!  I have never been a big fan of the fast food craze and really could never get pass the smell of them, even before I started my journey to a healthier me! But, just in case you find yourself in a situation, like shopping, traveling or just on the go, here are 2 ideas!

STARBUCKS

Pick it:  perfect Oatmeal - 140 calories.  Saturated fat 0.5 grams, sodium 105 milligrams, sugars 0 grams, protein 5 grams, fiber 4 grams

Skip it:  Raspberry scone - 500 calories.  Saturated fat 15 grams, sodium 650 milligrams, sugars 18 grams, protein 8 grams, fiber 2 grams.

McDONALDS

Pick it:  Fruit ‘N’ Yogurt Parfait - 130 calories.  Saturated fat 1 gram, sodium 55 milligrams, sugars 19 grams, protein 4 grams, fiber 0 grams.

Skip it: Big Breakfast with Hotcakes - 1150 calories.  Saturated fat 20 grams, sodium 2260 milligrams, sugars 17 grams, protein 36 grams, fiber 7 grams.