Bloated....

Here is a scenario that we re all way to familiar with!  It’s the weekend and you are getting ready to hit the town!  OOPS!  Slipping on those skinny jeans and they feel a little too… skinny!  Don’t freak out, it doesn’t mean you’ve gained so many pounds that your jeans aren’t shutting anymore.  It could be because of what you ate during the day, which is causing you to bloat. 

You might want to consider eating potassium-rich food. This mineral helps regulate the fluid balance in your body, keeping bloat at bay. 

Here is a list of my favorite potassium-rich foods...

(Now these foods aren't for everyone - DAD!!!!  I also tried to stay clear of the high calorie items - the obvious being the banana)

Avocado

Apples

Asparagus — (which contains an amino acid called asparagine that (bonus!) acts as a diuretic to flush excess liquid out of your system.)

Bell pepper

Lean Beef

Brussels sprouts

Broccoli

Carrots

Cucumber

Chicken

Cabbage

Cauliflower

Chard

Eggplant

Grapefruit

Halibut

Mushrooms

Oysters

Parsley

Parsnips

Pork

Salmon

Spinach

Squash

Strawberries

Tomatoes

Tuna

Turkey

Veal

Until Monday - keep thinking veggies and protein!

Eggs...

I eat eggs just about everyday of the week for breakfast!  Breakfast has become an important meal for me!

Why: Rich in protein, eggs help prevent food cravings. How: Two to three eggs make for a satisfying scramble, omelet, or on-the-go snack when they're hard-boiled. Add flavor and nutrients with fresh herbs, spices and/or veggies. Nutritionist's tip:  No Joke - Don't forget the yolk, it provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth." 

(More on some myths about eggs see blog 5/18/10)

BTW - Costco is having a sale on my favorite sugar free calcium chews - $2.50 off!!!

Plie Squat...

This year is my year to try some new strength training exercises!  This is a more challenging squat, great for your biceps, butt, legs and shoulders. 

A

Hold a 3 - 5 pound dumbbell in each hand and stand with heels together, toes turned out. Bend elbows 90 degrees, rotate forearms out, palms facing up, and keep upper arms close to sides.

B

Take a large step to your left with left foot and lower into a plie position, tailbone pointing down and knees over ankles. At the same time, extend arms out to each side at chest height. Straighten legs, step left foot back to center, and bring upper arms toward rib cage again. Repeat to right side.

Plan your meals... 

Bob and I just started doing this every Sunday!  We go over our busy schedules and figure out what we are going to eat and what what we need for the week. I also know, this week I am cooking dinner on Sunday! Besides being more organized, we are finding that this new method is helping us budget better and be a lot less wasteful on our pockets and our waistline! It’s now OK to get four skinless, boneless chicken breasts, we grill or smoke them all up, have what we need for dinner and the rest will be portioned out and some will go in the freezer for my future lunches! Healthy eating shouldn’t be thought as a punishment!  Instead it should be something that makes you feel good and look good and leads to a healthier YOU!  If you start to consider healthy eating as a gift rather than punishment, you will be more likely to make smart choices and be happy while doing it!  Planning is a key factor!

If you don’t want life to get in the way of your good-eating intentions, you have to anticipate and outsmart obstacles: namely, high-cal fatty foods that seem to be lurking around every corner. One way to do this is to plan what you eat in advance.  I make sure I have enough salad components for my lunches, and planning ahead for what we want for dinners.  A good time to think of any social obligations for the week and to plan accordingly!  I check the freezer to see if I need any extra proteins and frozen berries for my fat free Greek yogurt smoothies!  This won’t happen over night, but once you get in the habit of planning - it just gets easier on so many levels!  I have also learned something new about myself - IF I DON”T WRITE IT DOWN - I WILL MOST LIKELY FORGET!!!  Plan away!!!

New Year, New Scale...

A New Year treat to myself and Bob, I finally got a new scale, and it is digital and now I know my weight right down to the ounce! Ha Ha! - not sure if it is such a good idea!  I am having more fun weighing our big cat Shmooh.  He is down 3 ounces - that’s a lot in cat weight.  ME - well I am more inspired than ever to get this Holiday weight OFF!  I do believe in weighing myself daily.  Like I have said, it is what works for me.  I am not necessarily obsessed, it just helps me determine if I will have an extra treat, or if I have to do an extra mile on the treadmill.  Monday mornings is my official weigh in day for the week.  My diet journals go from Monday to Sunday, therefore the first thing I do on Monday is jot down my weight!  I am on week 85, and believe me, keeping a daily journal has become a habit and holds me accountable!  I can look back now and see what I have to do to get my weight back down and back to maintaining!