Feeling Better

So today was a much better day!  I ate right and exercised did some yoga and feel back on track.  It is so hard sometimes to see the light at the end of the tunnel but it is there.  I don't see it myself a lot of the time but I have to learn to have faith that it is there.

I didn't put on this weight overnight, or in a week or in a year!  This is years and years worth of neglect to my body so how can I expect to lose it in a week?!?!  You can it's unrealistic and if you try to you will just fail time and time again and get discouraged.  There is no magic weightloss solution.  If you think there is go ahead and giv it a shot, I have never seen anyone suceed with a fad diet, including myself and I have tried it all.  I do have to say that the best plan I have tried was Weight Watchers I believe they are as close to a full lifestyle change as you can get.

That is what you are looking for, a plan you can live with for the rest of your life.  Anything that you can't see yourself doing in 5 years is not going to be the solution for you, period I may some to disagree and that's ok I am just speaking from what I have seen and experianced for myself.

Even people that have surgery, gastric bypass or lapband have very limited diets to live on.  The hard part about surgery is once you have it that's it and there can be many complications.  You will lose weight but if you eat wrong you will gain it all back even with the surgery so then what?  You can't have surgery again.  Lapband is a little different and if you have to go the surgary route that would be my choice, no cutting and reconnecting just a device that is strapped and filed with liquid to restrict you stomach.

Now I AM NOT A DOCTOR!  These are my opinions only!  You should always ask your doctor before you do anything especially if you are overweight we can have other health issues and before you change anything you need to get the ok and advice of your family physician, I did and I still follow up with my Dr. before changing or doing anything different.

Disclaimer over :)

So have a good night everyone!  Stay healthy and happy!

Valinda

MIA

Sorry friends I have been MIA, I had a very busy weekend and it's time for some honesty, I haven't lost a single pound in a week.  I am completely frustrated.  I ate really bad this weekend, tried to get back on track today and didn't do so hot today either.  I want to scream!  I want to cry, I want to give up I feel very defeated.

Whew I'm glad that I got that out.  I haven't wanted to blog because I have been feeling like a failure and how can I talk about losing weight and diet and exercise if I can't even stick to it myself?

That's the beauty of it though, I can fail and I am going to fail sometimes, and so are you it's the nature of this beast called weight loss.  I have spoken about not beating yourself up, moving on yadda, yadda.  All of that is true!  BUT I don't always do it, I feel bad when I don't lose, I feel like a loser when I eat cake or pasta or someting I know I shouldn't.  I feel just like everyone else who is struggling and again sometimes I fail.

So this weekend I did what I wanted to do, I have eaters remorse and now I am having to suck it up and continue on.  Everyday I have to face food and overcome it.  Unlike a drug addict my addiction is something I have to do, I can't just walk away from it or just not have it in the house, you have to eat, how horrible is that?!?!?!  Like if a crack addict HAD to have crack everyday but only a little bit.  It's tough.

But I am determined to succeed!  I don't want to die because of food and I won't.  I found this weekend that I felt like crap because I ate like crap and put crap in my body and I am paying for it. 

So here's to failures and success's and hanging on when times get tough, I am here for you if you need to talk just leave a comment having a community to lean on when the times get tough is invaluable and I appreciate you all being there for me.

P.S.  Even though I didn't lose I also didn't gain so that is a plus in my book!

Valinda

Rain Rain Rain!!

There is a tornado watch for Phoenix AZ tonight!  Can you believe it!  I am not going to talk about diet and exercise tonight I am going to go enjoy this weather and then fall asleep to the pounding of the rain outside!  I love it when it rains!

Hopefully the power will stay on tonight I can't afford to get up late for work tomorrow!

So for tonight, love yourself, take a minute to reflect on your day, kiss your babies and your husbands (or girlfriends or significant other) and get some sleep!  It's a beautiful new day tomorrow!

Valinda

I really didn't want to . . .

Exercise today.  I really didn't in fact I had myself convinced that it was ok to skip it tonight.  So I sat here on the computer and started playing on facebook and emails and messaging and all of the things that we do everyday.  While in the midst of playing bejeweled I just about smaked myself with a thought!  WTF am I DOING?!?!?!?!

I am playing facebook instead of making myself better?  This computer is more important than my health?  Then my children?  Then my friends and family?  I don't friggin think so!  NO WAY!!

So I got my lazy butt up popped in my yoga ball DVD and did my workout.  And guess what I still didn't want to!  I didn't want to through the whole thing!  But now that I am done I feel good!  I feel refreshed and I am thinking why would I not want to work out.

I'll tell you why, because in this generation things are too easy.  We really don't have to do anything physical anymore to get what we want.  Remember when there were TVs and no remote control?  You actually had to get up and go change the channel by hand!  Heaven forbid!  No if we don't have the remote we on't even know how to work the TV!!

Remember when mom made all her meals homemade?  Everything was fresh and cooked right at home?  Not anymore!  We can go through any drive through and get a fat and calorie loaded meal without having to even exert the energy to get out of the car!  Or even better yet the pizza place will deliver it right to your door!  Shoot you don't even have to get dressed for that one!

This is why America is fat, this is why I am fat.  Laziness.  Plain and simple.  I'm not going to sugar coat it for me and I'm not going to sugar coat it for you.  We are lazy, we work all day, eat like crap come home and don't get enough sleep so we start the same craptastic cycle again the next day.

So get some sleep tonight, take something out of the freezer so you can make a homemade meal for dinner tomorrow night and don't stress too much at work, chances are your boss doesn't stress as mush as you do!

I am going to slowly make these changes in my life, I am not perfect and am learning to practice what I preach but I am determined to stop being lazy.  But for now I am off to bed and you should be too!!!

Valinda

Pre-Diabetes

I am going to blog on this subject often as this is the reason I am on this journey  I was diagnosed pre-diabetic let me give you the definition of what it means to be pre-diabetic:

Pre-Diabetes means that your blood glucose levels are higher than normal but not high enough to be called diabetes.

If you have pre-diabetes, you have a higher risk of developing diabetes later on.

The good news is that you can start taking steps to prevent diabetes by making healthy lifestyle changes, such as loosing weight if you are overweight and being more physically active.

Importance of weight control

Type 2 diabetes is more common in people who are overweight

Being overweight means that your insulin doesn't work as well to control your blood glucose levels.

Loosing just 10 to 20 pounds can help you better manage your diabetes and lower your risk of heart disease

(Can you belive that statement!)

Keys to weight control

Follow a healthy eating plan
Control food portions
Being physically active most days of the week
Keeping food records
Setting realistic goals

For a healthy meal follow the plate method:

Fill half of your plate with non-starchy vegetables (Broccoli, green beans, carrots)
Fill a quarter of your plate with carbohydrate (whole grain bread, pasta, potato, brown rice)
Fill the other quarter of your plate with 3-4 oz of lean meat (poultry or fish)
Use 1-2 teaspoons of tub alternative margarine (brummell and brown or somthing similar)
Add a small piece of fruit or 8oz of skim/low fat milk ot yorgurt

There are so many things you can do to prevent or even reverse the effects of diabetes, if losing weight and eating better is one of those things why not do it?

Type 2 Diabetes is mostly a man made disease, because of our laziness, lack of motivation and understanding of the food we put in our mouths we are giving ourselves a disease.  I'm sorry but I'm not going out like that, I can do it!  and SO CAN YOU!

Stay healthy, Stay motivated!

Valinda

Bad? Maybe. . .

Hello fellow dietieers!  I am sorry to have been MIA for the weekend but it was my birthday!  I'll be honest with you all, I didn't stick to my diet this weekend, nope not at all.  I had pasta that my mom made, I drank some really sugary drinks and I even had CAKE (GASP!) but was I bad . . .
Nope

Not at all!  Do I feel guilty? Nope, do I feel like I failed? Nope, I feel just fine about it.

WHAT!?!?!?!

Yep I feel just as good about myself as I did yesterday and the day before and the day before well you get the picture ;)

That is part of the key to being sucessful.  Don't feel bad, don't deprive yourself, don't stop having fun or going out or anything else you enjoy doing.  Make better choices but if you want a burger or a piece of cake do it!  BUT do it in moderation, 1 normal piece of cake not a 3rd or the cake, 1 burger not 2 and maybe forgo the cheese, add onions, pickles and all the fixens maybe make it a turkey burger but don't feel guilty about it.

THAT WILL HOLD YOU BACK!!!!!

You did not fail because you ate something that you wanted to eat, you just ate something you wanted to eat.  You didn't do anything wrong.

Guilt is an emotion that notoriously makes you eat!  If you feel guilty about eating something you re just going to eat!

It's a never ending cycle!  You can't let your emotions control your eating!  They are feelings not hunger.

If you always do what you've always done you'll always get what you always got!

Valinda!

Main Dishes

Here are some great easy good for you dinners!

Enjoy!

Miso Soup

6 dried black mushrooms


Instant miso soup for 6

6 carrot flowers

1 scallion, chopped including some green

12 1/3-inch squares of firm tofu, about 2 ounces (60 g) total

6 slices of bamboo shoots



1.Soak the mushrooms in warm water to cover until softened, about 20 minutes. Drain, and discard the stems. Cut the caps into small squares.

2.Prepare the instant miso according to directions and keep warm.

3.Cut 6 paper thin slices of carrot and then fashion into a flower by cutting out notches around the edge. If you wish. Leaving them round also looks fine.

4.Place the small cubes of tofu on a paper towel and press lightly to dry and press.

5.Place the tofu, sliced scallion, and bamboo shoots in the soup and warm through.

6.Ladle into bowl and decorate with mushrooms and carrot flowers.

Per serving: 70 calories (28% calories from fat), 5 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 721 mg sodium

Diabetic exchanges: 1/2 lean protein (meat), 1/2 carbohydrate (bread/starch)

 
Warm Oriental Stir-Fry Chicken Salad
 
1/4 cup (60 ml) low-sodium soy sauce


3 1/2 tablespoons (52.5 ml) rice vinegar

2 tablespoons (30 m) dry sherry

1 teaspoon (5 ml) canola oil

1 pound (480 g) boneless, skinless chicken breasts, cut into 1/4-inch slices

2 cloves garlic, minced

2 teaspoons (10 ml) grated fresh ginger

3 1/2 ounces (195 g) fresh shiitake mushrooms, stems removed and sliced

1/2 pound (240 g) fresh button mushrooms

4 scallions, white part and 3 inches green, chopped

1 pound ( 480 g) fresh bean sprouts

2 tablespoons ( 30 ml) water

1 large cucumber, peeled, halved and seeded, sliced into 1/4 inch slices

1 pound ( 480 g) fresh spinach, stems removed, washed and spun dry



1.In a measuring cup combine the soy sauce, vinegar, and sherry. Set aside.

2.In a small bowl place the sliced chicken and 1 1/2 tablespoons soy sauce mixture. Add the garlic and ginger. Stir and set aside.

3.Heat the oil in a wok or nonstick skillet until very hot but not smoking. Add the chicken with marinade and stir, browning until all liquid has evaporated. Remove from wok.

4.Add the mushrooms and scallions to the wok. Sauté for 2 minutes. Stir in the bean sprouts. Stir for 1 minute. Return the chicken to the wok along with water and remaining soy sauce mixture. Cook for 1 minute. Remove from heat.

5.Place the cucumber and spinach leaves in a large salad bowl. Toss with warm chicken mixture. Serve immediately.

Per serving: 247 calories (12% calories from fat), 36 g protein, 4 g total fat (0.6 g saturated fat), 20 g carbohydrates, 7 g dietary fiber, 66 mg cholesterol, 716 mg sodium

Diabetic exchanges: 3 very lean protein, 1 1/2 carbohydrate (4 vegetable)

 
Warm Taco Pie
 
vegetable cooking spray


1 can (490 g) refrigerated golden corn biscuits

3/4 pound (360 g) ground turkey

1 small onion, 4 ounces (120 g), chopped

1 large clove garlic, minced

1 2-ounce (60 g) poblano or jalapeño chile pepper, seeded and minced

1 tablespoon (15 ml) minced fresh cilantro

2 teaspoons (10 ml) paprika

1 teaspoon (5 ml) ground cumin

1 teaspoon (5 ml) crushed dried oregano

1/4 teaspoon (1.25 ml) cayenne pepper

1/4 teaspoon salt (optional)

freshly ground pepper

1 15-ounce (450 g) can low-sodium diced tomatoes in puree

1/4 cup (30 g) shredded reduced-fat sharp cheddar cheese

2 large pitted black olives, thinly sliced

2 cups (216 g) shredded iceberg lettuce

1 large plum tomato, 3 ounces (90 g), seeded and diced

1 small white onion, 4 ounces (120 g), diced



1.Preheat the oven to 350°F (180°C), Gas Mark 4. Lightly coat a 9-inch (22.5 cm) glass pie plate with cooking spray. Open the biscuits can and place 3 uncooked biscuits in the bottom of the pie plate. Evenly space the remaining 5 biscuits long the bottom and sides of the pie plate. Using your fingers press the dough together to form a crust that completely covers the bottom and up the sides of the pie plate to form a rim.

2.Crumble the ground turkey into a large nonstick skillet and place over medium heat. Cook, stirring, until turkey is browned, about 5 minutes. Drain off any excess fat. Add onion, garlic, and chile pepper; continue to cook until onion is limp, about 4 minutes. Stir in herbs, spices, salt (if using), and pepper. Add tomatoes with their juice and continue to cook for 1 minute. Stir in shredded cheese and sliced olives.

3.Transfer mixture to the prepared pie plate and bake for 20 to 25 minutes, until biscuit dough is cooked through and richly browned and the filling is set. Remove from oven and let cool for at least 15 minutes before cutting into wedges.

4.Place the lettuce in a serving bowl and combine the tomato and onion in another. Pass both bowls separately to serve alongside the taco pie.

Per serving: 370 calories (32% calories from fat), 22 g protein, 13 g total fat (3.3 g saturated fat), 42 g carbohydrate, 3 g dietary fiber, 42 mg cholesterol, 668 mg sodium

Diabetic exchanges: 2 medium fat meat, 3 carbohydrate (2 1/2 bread/starch and 1 vegetable)

 
Chicken and Corn Tamale Pie
 
Crust


olive oil cooking spray

5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth

2 1/4 cups (310 g) stone-ground yellow corneal

1 teaspoon (5 ml) ground cumin

1/2 teaspoon (2.5 ml) salt (optional)

1/4 teaspoon (1.25 ml) cayenne pepper

Filling

1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes

1 cup (164 g) fresh or thawed frozen corn kernels

1 medium onion, chopped

1 medium fresh tomato, chopped

2 medium tomatillos, husked and chopped

2 jalapeño chile peppers, seeded and minced

2 large cloves garlic, minced

2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice

1 tablespoon (15 ml) chili powder

1/2 teaspoon (2.5 ml) ground cumin

1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried

1/4 cup (60 g) shredded reduced fat Monterey jack cheese



1.Preheat oven to 450°F (230°C), Gas Mark 8.

2.Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.

3.To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.

4.To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.

5.Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.

Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium

Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)


Spicy Tortilla Soup

6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth


canola oil cooking spray

1 cup (160 g) chopped white onion

2 jalapeño chile peppers, seeded and minced

2 cloves garlic, minced

2 cups (600 g) chopped plum tomato

1/2 tablespoon (7.5 ml) crushed dried oregano

freshly ground pepper to taste

6 fresh corn tortillas, cut into thin strips

1 cup (140 g) shredded cooked chicken breast

3/4 cup (84 g) shredded low-fat Monterey Jack cheese

1 small ripe avocado, pitted, peeled, and cut lengthwise into twelve wedges

2 scallions, white part and 2 inches green, chopped

3 tablespoons (12 g) chopped cilantro

1 fresh lime, cut into six wedges



1.In a large soup pot, bring chicken broth to a boil; reduce heat to simmer.

2.Lightly coat a large nonstick skillet with cooking spray. Add onion, chile peppers, and garlic. Sauté over medium-low heat for 5 minutes, stirring occasionally. Add tomato, oregano, and pepper. Sauté, stirring, for 1 minute. Transfer mixture to soup pot and stir into simmering broth. Cover and simmer for 20 minutes.

3.Meanwhile, preheat oven to 450° (230°C), Gas Mark 8. Lightly coat a baking sheet with cooking spray. Arrange tortilla strips in a single layer on the baking sheet and bake until crisp, 5 to 7 minutes, tossing strips occasionally. Remove from oven and set aside.

4.Stir cooked chicken into simmering soup.

5.To serve, place 2 tablespoons (14 g) shredded cheese in each of 6 shallow soup bowls. Divide the soup equally between the bowls and top each serving with two avocado slices and some of the scallion and cilantro. Float tortilla strips on top and offer a wedge of lime to squeeze over each serving.

Per serving: 215 calories (32% calories from fat), 17 g protein, 8 g total fat (2.7 g saturated fat), 21 g carbohydrates, 4 g dietary fiber, 30 mg cholesterol, 221 mg sodium

Diabetic exchanges: 2 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

 
Roasted Chicken

herb and lemon seasoning mix


butter flavored refrigerated spray

5 scallions, white and 1 inch green, chopped

2 cloves garlic, minced

3 tablespoons (45 g) Italian parsley, chopped

1 teaspoon (5 ml) lemon zest

1/2 teaspoon (2.5 ml) freshly ground pepper

chicken

1 chicken, about 3 1/2 pounds (1670 g)

sprig of parsley

lemon, cut into 8ths

1/8 teaspoon (0.6 ml) kosher salt, optional

paprika



1.Preheat oven to 425° F. (200° C. , gas mark 6).

2.To prepare seasoning mix: Preheat a small non-stick skillet and coat with cooking spray. Sauté the scallions and garlic for 4 minutes, until the scallions are wilted. Add the chopped parsley, lemon zest, and pepper. Remove from heat and cool until it can be easily handled.

3.Remove all lumps of fat from the chicken. Rinse well, removing the neck, liver, and heart. Using your finger, carefully lift the skin over the breast, thigh and legs without tearing the skin. Stuff the seasoning mix under the skin, covering as much of the meat as possible. Place sprig of parsley in the cavity along with 2 pieces of the lemon cut into 8ths. Sprinkle with pepper and salt, if using. Truss the bird with twine. Sprinkle with juice of another 2 pieces of lemon, and paprika.

4.Coat a non-stick pan with cooking spray. Place the chicken on its side using aluminum foil to steady it. Roast for 25 minutes for a 3 1/2 pound bird, then carefully turn the bird to its other side, using more paprika if necessary. Roast another 25 minutes. Turn the bird breast side up and roast for 10 minutes. Check for doneness. Return to oven for a few minutes if not quite done. When done, remove from oven and allow to rest for 10 minutes.

5.To serve, place on a platter decorated with remaining 4 pieces of lemon, and greens.

Per serving (without skin): 192 calories (36% calories from fat), 28 g protein, 7 g total fat (2.0 g saturated fat), 1 carbohydrates, 0 dietary fiber, 84 mg cholesterol, 86 mg sodium

Diabetic exchanges: 4 lean protein

 
White Chili

1 pound (450 g) dried Great Northern beans, rinsed and picked over


7 cups (1.75 l) fat-free low-sodium canned chicken broth

2 medium onions, about 1/2 pound (225 g), chopped

3 garlic cloves, minced

2 tablespoons (30 ml) chopped fresh cilantro

2 tablespoons (30 ml) chopped fresh mint

2 tablespoons (30 ml) chopped fresh flat-leaf parsley

1 bay leaf (optional)

1 tablespoon (15 ml) ground cumin

1 teaspoon (5 ml) crushed dried oregano

1 teaspoon (5 ml) crushed dried thyme

1 to 2 small jalapeño chile pepper, seeded and minced

2 pounds (900 g) boneless, skinless chicken breasts



Condiments:

chopped red onion

chopped fresh cilantro

plain nonfat yogurt



1.Place the beans in a 5-quart (5 l) crockery slow cooker. Add cold water to cover beans by at least 4 inches (8 cm). Soak overnight or for at least 6 hours. Or put beans and water in a large pot and bring to a boil on top of the stove. Boil for 2 minutes, turn off the heat, cover, and let stand for 1 hour. Drain beans and place in slow cooker.

2.Add 5 cups of the broth to the slow cooker, along with the onion, garlic, cilantro, mint, parsley, bay leaf (if using), oregano, thyme, and chile peppers. Stir well.

3.Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. If cooking on HIGH, stir after 2 hours of cooking time.

4.About 30 minutes before chili will be done, in a large skillet, poach chicken breast in the remaining 2 cups (480 ml) chicken broth until just tender, about 15 minutes. Cool and cut chicken into bite-size pieces. Reserve chicken and broth.

5.When beans are tender, remove about 3 cups of the beans and mash with a potato masher or in the food processor. Return mashed beans to the cooker and add the chicken pieces. Stir well. If cooking on LOW, change setting to HIGH. Add some of the reserved broth as needed to thin the chili to desired consistency (chili should be thick). Cook, uncovered, until chicken is heated through, about 10 to 15 minutes.

6.Place condiments in individual serving bowls. To serve, ladle chili into soup bowls, offering condiments to spoon onto each serving.

Per 1-cup serving (without condiments): 219 calories (15% calories from fat), 31 g protein, 4 g total fat (0.8 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 72 mg cholesterol, 72 mg sodium

Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch)

 
Build-You-Own Chicken Tacos

6 skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved


4 cups (1 l) fat-free low-sodium canned chicken broth

2 large garlic cloves, crushed

1 jalapeño chile pepper, left whole

1/2 teaspoon (2.5 ml) crushed dried oregano leaves

1/4 cup (59 ml) purchased medium or hot taco sauce

1/4 cup (59 ml) fresh lime juice

24 taco shells

Condiments:

1 large head iceberg lettuce, finely shredded, about 6 cups (450 g)

4 small firm-ripe tomatoes, halved and thinly sliced

2 cups (472 ml) fat-free sour cream

1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems



1.Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.

2.In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.

3.Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.

4.Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.

5.To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.

Per 1-taco serving: 155 calories (23% calories from fat), 16 g protein, 4 g total fat (0.7 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 23 mg cholesterol, 123 md sodium

Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)

 
Greek-Style Grilled Chicken Wraps

4 5-ounce (150 g) boneless and skinless chicken breasts, rinsed, patted dry, and pounded thin


2 tablespoons (30 ml) fresh lemon juice

2 teaspoons (10 ml) crushed dried oregano

vegetable cooking spray

4 slices peeled sweet onion

2 12-inch (30 cm) pieces of Naan or other Arabic bread or 4 6-inch (15 cm) pita bread rounds

1/4 cup (9 g) chopped fresh mint



1.Light a grill or start a charcoal fire. Preheat oven to 300°F.

2.Brush chicken breasts on both sides with lemon juice. Sprinkle with oregano.

3.Remove grill top and lightly coat with cooking spray. Return to grill and arrange chicken breasts and onion slices on top of grill. Cook, turning once, for 5 to 6 minutes per side, until chicken juices run clear when prodded with a tip of a sharp knife. Onion slices should take about 3 to 4 minutes per side. Transfer onions to a carving board and cut into strips.

4.When chicken is done; transfer to carving board and cut into 1/2-inch strips. Keep warm.

5.If using Arabic bread, cut in half; if using pita bread, leave whole. Warm in the oven for a few minutes until pliable, but not crisp.

6.Place the chicken and onion strips on the center of each bread piece, sprinkle with mint, and roll up. Pass the Cucumber and Tomato Yogurt Sauce separately to spoon onto each serving.

Per serving (sauce not included): 328 calories (9% calories from fat), 39 g protein, 3 g total fat (0.7 g saturated fat), 36 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 415 mg sodium

Diabetic exchanges: 4 very lean protein, 2 1/2 carbohydrate (bread/starch)


I hope that these help you plan your meals better!  I know that having directions in an easy place makes it easier for me to control what I eat :)
 
Valinda

Good for you desserts!

Yes you can have your cake and eat it too!  But everything in moderation!  Here are some better for you choices for dessert!

Waffle Ice Cream Sandwiches

4 fat-free frozen waffles


2 cups (352 g) fat-free, no sugar added ice cream

4 perfect strawberries



1.Toast the waffles until browned. Cut each in half.

2.Place a half waffle on each dessert plate. Top with 1/2 cup (88 g) scoop of ice cream. Top with other waffle half, turning the top waffle to form a "t."

3.Cut each strawberry into thin slices, not cutting through the stem end. Fan out slices and place on top of each sandwich to garnish. Serve immediately.

Per serving: 149 calories (0% calories from fat), 6 g protein, 0 total fat (0 saturated fat), 32 g carbohydrate, 0 cholesterol, 185 mg sodium

Exchanges: 2 carbohydrate (2 bread/starch)

 
 
Watermelon and Berry Compote
 
6 cups (960 g) diced watermelon, seeds discarded


2 cup (288 g) fresh blackberries, boysenberries, or raspberries

grated zest of 1 lemon

chopped fresh mint for garnish



1.In a large bowl, gently combine watermelon and berries.

2.Divide between 6 dessert dishes or stemmed goblets. Sprinkle each serving with some of the lemon zest and chopped mint.

3.Refrigerate until ready to serve.

Per serving: 74 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 4 mg sodium

Diabetic exchanges: 1 carbohydrate (fruit)


Peanut-Butter Squares

oil and flour aerosol spray


1 large egg

1/4 cup (50 g) "natural" style peanut butter

1 cup (200 g) ripe mashed banana

1/4 cup (60 ml )skim milk

1 cup (140 g) flour

1 teaspoon (5 ml )baking soda

1 teaspoon (5 ml )baking powder

1/4 cup (113 g ) chopped dry-roasted peanuts



1.Preheat oven to 350°F (180°C, Gas Mark 4). Spray an 8-inch (20 cm) square baking pan with aerosol spray.

2.In the bowl of an electric mixer, beat together the egg, peanut butter and banana until smooth.

3.Beat in the milk and flour, baking soda and powder, and then stir in the peanuts.

4.Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares.

Per 2 squares: 108 calories (37% calories from fat), 4 g protein, 4 g total fat (0.8 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 18 mg cholesterol, 148 mg sodium

Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat

 
Chocolate Silk Mousse
 
1 1/4-ounce envelope unflavored gelatin


1/4 cup cold water

8 packets DiabetiSweet

1/3 cup unsweetened cocoa powder

3/4 cup nonfat (skim) milk

1/2 cup part-skim ricotta cheese

2 tablespoons natural vanilla

2 tablespoons rum extract

1/2 cup frozen non-dairy whipped topping, thawed

fresh strawberries (optional)



1.In a small bowl, sprinkle gelatin over water; allow to stand 2 minutes to soften.

2.In a medium saucepan, stir together the Diabetisweet and cocoa. Stir in milk and cook over medium heat, stirring constantly, until the mixture is very hot. Add the gelatin mixture, stirring until gelatin is dissolved.

3.Transfer mixture to a medium bowl and refrigerate until slightly cold (do not allow to gel).

4.In a food processor or blender, combine ricotta cheese, vanilla, and rum extract. Blend until smooth. Transfer to a small bowl. Add the whipped topping; stir until well combined.

5.Gradually fold ricotta mixture into the cocoa mixture. Spoon into 4 dessert cups. Refrigerate until set, about 4 hours. If desired, decorate each serving with strawberries.

Per serving (mousse only): 151 calories (40% calories from fat), 8 g protein, 6 g total fat (5.6 g saturated fat), 13 g carbohydrate, 2 g dietary fiber, 16 mg cholesterol, 150 mg sodium

Diabetic exchanges: 1/2 very lean meat, 1 carbohydrate (1 bread/starch), 1 fat

 
 
Creamy Cheesecake with Fresh Raspberries
 
 
1 cup (96 g) graham cracker crumbs


2 tablespoons margarine, melted

3 large eggs, separated

1 large egg white

1/4 teaspoon cream of tartar

3/4 cup (15 g) + 2 tablespoons spoon-for-spoon sugar substitute such as Splenda 2 tablespoons cornstarch

4 cups (1 l) yogurt cheese made from nonfat plain yogurt*

1 1/2 teaspoons grated lemon zest

2 teaspoons pure vanilla extract

2 tablespoons sugar-free red raspberry preserves

1 cup (246 g) fresh raspberries, rinsed and drained dry



1.Preheat oven to 325°°F (160°C, Gas Mark 3).

2.Combine the graham cracker crumbs and margarine. Pat evenly over the bottom and about 1/2 inch (1.25 cm) up the sides of a 9 1/2-inch (23.75 cm) springform pan. Bake in oven for 15 minutes.

3.Meanwhile, using an electric mixer on high speed, beat the 4 egg whites and cream of tartar in a large bowl until foamy. Gradually add 6 tablespoons of the sugar substitute, 1 tablespoon at a time, beating until egg whites form stiff peaks.

4.In another large bowl, stir the remaining sugar substitute with the cornstarch, then add the egg yolks, yogurt cheese, lemon zest, and vanilla. Beat (using the unwashed mixer beaters) until well blended.

5.Fold beaten egg whites into cheese mixture. Spoon the mixture into the partially-baked crust. Bake in the oven until center barely jiggles when cheesecake is gently shaken, 50 to 60 minutes. Remove from oven and cool, then cover and chill for up to 1 day.

6.Melt preserves in a small pan over medium heat, stirring often. Cool, stirring occasionally, until the preserves form a thick syrup, about 5 minutes. Remove pan rim. Mound fresh raspberries on the cheesecake and drizzle with preserve syrup. Chill.

7.When ready to serve, cut the cheesecake into wedges. Sliding a pie server under each wedge, lift out gently onto individual dessert plates.

Per serving: 172 calories (18% calories from fat), 8 g protein, 4 g total fat (0.9 g saturated fat), 29 g carbohydrates, f1 g dietary fiber, 56 mg cholesterol, 254 mg potassium, 161 mg sodium

Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 skim milk), 1 fat

 
Baked Pears
 
2 tablespoons (30 ml) dry sherry


1 tablespoon (15 ml) balsamic vinegar

4 small ripe Bartlett pears, halved lengthwise and cored

1/2 cup (120 ml) water

2 Italian Amaretti cookies, crushed



1.Preheat oven to 425°F (220° C), Gas Mark 7.

2.Mix the sherry with the vinegar in a baking dish just large enough to hold the pear halves cut side down.

3.Roast the pears for 15 minutes. Add the water and bake until the pears are cooked through but still hold their shape, another 10 to 15 minutes.

4.Place the pears on dessert plates and sprinkle with the crushed cookies, and spoon some of the sauce form the baking dish around each pear. Serve immediately.

Per serving: 136 calories (18% calories from fat), 1 g protein, 3 g total fat (2.0 g saturated fat), 29 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 29 mg sodium

Diabetic exchanges: 2 carbohydrate (1/2 bread/starch, 1 1/2 fruit)

Almond Sugar Cookies
 
5 tablespoons (75 g) margarine


1 1/2 tablespoons (18 g) sugar

1 tablespoon (15 ml) egg white

1/4 teaspoon (1.25 ml) almond extract

1 cup (1.25 g) unbleached all-purpose flour

1/8 teaspoon (0.6 ml) baking soda

pinch cream of tartar

32 almond slices



1.Preheat oven to 350°F (180°C), Gas Mark, 4.

2.In a medium bowl, cream margarine and sugar, beating until light and fluffy. Stir in egg white and almond extract.

3.Gradually stir in flour, baking soda, and cream of tartar; mix well. Form into 1/2-inch (1.25 cm) balls. Place on a nonstick cookie sheet at least 2 inches (5 cm) apart. Dip a flat-bottomed glass into flour and press down on each ball to flatten cookie. Top each cookie with an almond slice.

4.Bake for 8 to 10 minutes, until lightly browned. Cool on pan for 3 minutes, then transfer to wire racks to cool.

Per 2-cookie serving: 90 calories (40% calories from fat), 2 g protein, 4 g total fat, 10 g carbohydrate, trace dietary fiber, 0 cholesterol, 49 mg sodium

Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat


Kisses,

Valinda

Passion

I have a passion for loosing weight.  It is a new found passion born out of nessesity.  I used to hate the words diet and evxercise but now I can't wait to say them everyday.  They have taken on new meaning for me now.  They mean a longer happier life, a new chance to keep me healthy a new way to live.

I can't express how good it feels to have energy again.  I look outside and see a whole world ahead of me endless opportunities!  I am not implying that you can not have this outlook on life if you don't diet and exercise I am mearly stating that for me this wasn't the case.  I need to have a passion in my life and rightnow this is it.  Am I perfect at executing this plan?  No not at all but the real fighter gets back up after a fall and tries again and I like ot think this is what I am doing.  You can do it too!  I know all of us have it in us to achieve whatever we want wether it's loosing weight, being financially stable, having a family or having a great career you can do all of this but it all starts with passion!  Reach for your dreams they are not as far away as you think!

Valinda

Bam!!!!!!!!!!!!!!!!!

That is all . .  go back to your regularly scheduled life now :)

Get started exercising!

Many overweight adults are apprehensive about starting an exercise program for a number of reasons. Some adults who are overweight often experience a higher level of discomfort or pain than people of a healthy weight when they increase their activity level. Overweight or obese people are more likely to sustain an injury. It might be advantageous for these people to participate in activities that are non-weight bearing such as bike riding or swimming. Adults who are overweight may also be worried that they do not have the athletic ability to participate in exercise programs. It may be important for these people trying to loose weight to remember that walking, which requires little athletic ability, counts as exercise too. Overweight adults may also be hesitant about exercising for fear that they will be teased because of their weight or lack of athletic ability. Exercising with friends or family may provide the support some overweight people need in order to keep up an exercise plan.




It is usually better for a person beginning to exercise to start slowing after getting clearance from their physician or health care provider. While the recommendation for exercise is for 30 minutes of moderate intensity a few days per week, this may not be practical for beginners especially if they are overweight. Overweight individuals should remember that it is perfectly acceptable to start at a lower level. Overweight individuals should focus on beginning with whatever they can comfortably achieve and may want to begin at a lower intensity.



The important thing to remember with exercise programs is to be consistent. Overweight or not, if the exercise program is continued daily, a person should be able to increase the duration and intensity of the exercise as their fitness level begins to rise. When a person is trying to increase their level of exercise, they may want to increase the duration before the intensity; an increase in the duration can have many health benefits if the exercise is aerobic such as walking or bike riding.




There is no set level a person should begin at. The beginning level is completely up to what feels comfortable to the individual and is approved by their health care professional. There is also no set exercise a beginner might want to start with. Many beginners choose walking as their form of exercise as it requires no equipment and can be done almost anywhere. Also, walking is very low impact and the intensity and duration can easily be varied for individual fitness levels. A general guideline for beginning walkers may be to start at a low intensity and walk for 20 minutes. The 20 minutes may be broken up into smaller intervals if needed. Once the person can comfortably walk for 20 minutes at a time, they may want to increase the duration to 40 minutes and begin gradually increasing the intensity. When the person becomes comfortable with 40 minutes of exercise at a moderate pace, they may want to increase the duration to 60 minutes and start walking at a brisk pace.




It may be important to keep in mind that it may take a person several months to increase the exercise duration to 60 minutes. The body will not improve its performance immediately and the increase in duration and intensity should be gradual. A person should never do more than feels comfortable. Doing too much too soon can result in fatigue and injury and may discourage the person from continuing the exercise plan.

Rough Day

Emotionally I had a rough day today, usually when this happens I eat.  I wanted to eat really bad today!  Really, Really bad!!  But I didn't I stayed on track and when I was low today I did something else to get my mind off my problems and my need to eat my emotions away.

I did it, it was hard I had to distract myself hard.  I must learn that emotions must be felt and not hidden with food, and I felt them today.

Hoping tomorrow is better

Love and Hugs,

Valinda

Motivation

Man I have to say that the hardest part of getting on this journey was my motivation.  It is something that I struggle with daily still.  I love to motivate people, I love to see someone go after everything they want in life.  I love to give a great pep talk!  I get motivated motivating others!  I really do! 

But. . . .

I have the hardest time keeping myself motivated.  I know what I should do and all that but I have a hard time sustaining the excitement.  I'm great for a little bit and then slowly I go back to my old ways.  I didn't believe that there was anything that could really make me stay on my intended path.  That is until I got slapped in the face with reality.

That reality came in the form of a Dr. in my familys primary care office.  I am going to share this story with you.  It is personal and it was scary for me but I believe if I can help one person from going down my path then it's all worth it ( I know that sounds corney but I really believe it).  This might be a little long but I think it's important that I give you the whole story.

I came home sick from work on a Monday feeling a lot of pressure in my head and just generally blah so i decided to go to one of those Take Care clinics in the pharmacy by my house.  I went in told her my symptoms and like the norm she took my temp, weight and blood pressure.  Then she takes my blood pressure again and askes me if I have high blood pressure.  I tell her no and she says that it's pretty high 150/100 and that she didn't need to send me to the ER but that I should have it checked out.

Since I am OCD I had it checked out right away.  My Dr. said my BP was ok but she wanted some blood work done as well to make sure.  I went and had that done and then thought nothing about it.

A couple of days later I get a call that my blood test was abnormal and that the Dr. would like to see me, this freaks me out so I so and see her right away.  What she tells me in this visit changes me forever, no exaggeration, I am changed.

She tells me my blood sugar is high, pre diabetic high or diabetic high which ever I prefer.  Excuse me?!?!?! 

Basically she said she could diagnose me diabetic right then get me started on the medication and basically have type 2 diabetes.  She was fully prepared to do this.

"Do I have other options?" I ask, I am crying and desperate.  She looks a me and says yes, you are borderline you can reverse this whole process but most people would just rather be on the medication.

NO NO NO I say, if there is an option I want it!  What do I have to do??  Lose weight is her reply.  Change the way you eat.  She said if I could lose 10% of my body weight I could reduce my risk by 70% and if I got down to a healthy weight I could not have to worry about it again.

That was it the light went on.  I have a diabetic family, grandma on my mothers side and an uncle.  My dad was diagosed with it as well as his father and brother.  It is all around me and I have seen the effects of diabetes.  I watched my grandmother pass away as this disease distroyed her body.

I'm not going out like that, I will be around to enjoy my grandkids, to see my kids grow up and get married.  So that was it I was set, there was no more to be done this weight was coming off.

I went and saw a nutritionist and she had taught me sooooooo much!  I wouldn't be where I am with out her.  I have alreay lost 47 lbs and now I am down 6 more I still have a long way to go to hit my goal of 125 lbs but  am going to do it this time, food is not worth my life and I wont die for my addiction.

I now eat to live, not for pleasure.  I put good things in my body and I am proud of where I am headed!  If I can do this anyone can this is not to say it's easy but I am choosing life over food.  I think it's a pretty good trade.

Valinda

Challange Update

Just a quick update on the stats folks as they stand now:

Valinda: 189.2    Loss -4

Jennifer: 197.0    Loss -4

Neck in neck my friends!!!!  This is going to be a tough challange but I am excited about it!  It's all about being real and honest!  Never be ashamed of who you are!!!!  If you want somthing different that's great but it all starts with loving yourself and putting yourself first!

As women we lose ourselves in our familys and our careers and by the time we find ourselves again we are someone that we don't really want to be.  It is in our nature to put others ahead of ourselves and I know how hard it is to spend money or time on you but you have to, it is so important because no matter what your weight you must feel good about yourself.

We can do this together!

Valinda

OK guys here is my beginning worksheet.  This can help you determin carbohydrates in some of you favoritfoods, its also lists free foods that you don't have to count into your daily food.

Below the carb counts is a copy of my diet math.  This sheet helped me so much when I was first starting out and I refer to it often:

Below is the non-carbohydrate list, this will give you an idea of your fats and protiens:

Last but not least here is the Nutrition label.  This will give you a quick review on how to really read a nutrition label.  Be careful, food companies make these tricky by playing with the portion sizes!

I hope this will help you if you are struggling to get started :).  If you have any questions I might be able to help you with just leave a comment, I have enabled comments so anyone can post not just members just sign in as anonymous!

Valinda

Review

Ok the Spaghetti squash was AMAZING!  It's my new alternative to pasta.  I can't believe I have never tried it before!  Try it you will not be dissappointed!

Spaghetti Squash

Ok my sister turned me on to this great alternative to pasta!  It's fresh, full of nutriants and carb free!  Below is the recipe I am making it for dinner tonight!  I will give my full review on how it was!

How to Cook Spaghetti Squash Recipe - Step 1

Spaghetti Squash

Spaghetti squash is a good alternative to pasta, potatoes, or rice. The cooked squash flesh shreds into threads like thin spaghetti or vermicelli, hence its name. On average, a spaghetti squash measures about 12 inches in length and about 6 inches in diameter. The squash should be an even light yellow color and firm with no bruises. Store whole at room temperature up to 3 weeks. Spaghetti squash is available year-round with peak season in fall.



Spaghetti squash has a very mild flavor, thus it is usually served with a sauce of some sort. It may also be enjoyed simply with salt and a bit of butter. Cooking the squash is very simple.



You will need:

• 1 spaghetti squash.

• Large sharp knife.

• Baking pan.

• Oven.

• Kitchen fork.



How to Cook Spaghetti Squash Recipe - Step 2

• Prick the spaghetti squash all over with a skewer so it will not burst while baking.

• Place whole squash in a shallow baking pan.• Bake in preheated 375 F oven for 1 hour.



How to Cook Spaghetti Squash Recipe - Step 3

• When cool enough to handle, cut spaghetti squash in half lengthwise with a serrated knife.



How to Cook Spaghetti Squash Recipe - Step 4

• Scoop the seeds and fibrous strings from the center of the cooked spaghetti squash.



How to Cook Spaghetti Squash Recipe - Step 5

• Gently scrape the tines of a kitchen fork around the edge of the spaghetti squash to shred the pulp into strands.



How to Cook Spaghetti Squash Recipe - Step 6

• Cooked spaghetti squash is usually served with a sauce or gravy because the flesh is very bland in flavor.

• It may be served alone as a side dish with the addition of salt, pepper, and butter.

Keeping it up!

This is a very challanging part about eating healthy, keeping it up.  Anyone can do it for a week maybe two but a lifetime, wow that's a tall order.  I whole heartly agree!  It is a tall order but once you get past the first few weeks you learn how to not even think about it all that much.  Just like you eat now, you'll go grab some chips and dip and watch a movie and not even think about it.  That will happen with healthy food too, pretty soon you will just grab veggie chips instead of potato chips and fat free dip instead of the fat kind and you won't even notice you've done it!!

You will like to eat healthy, it won't always be a chore.  I will be here to motivate you and to keep myself motivated WE CAN DO IT!!!  we can and by we I mean anyone!!!  Even if I don't know you I am here to help.  Comment send me an email I want to help woman feel better, to live longer happier lives!

As a community we can accomplish anything!

More informative post to follow :) tata for now!

Valinda

Good Morning!

Good morning!!! What a beautiful day it is outside! I am getting read to make my breakfast ant I thought I would share what I was having!

Broccoli and cheese egg white omelett, 2 slices of Whitewheat toast and a cup of sugar fee coffee!

Also I have lost 2.8 lbs since our challange started!!! Take a look!!!!!

Thank you for all of your support as I go through this journey! I appreciate all of you every day!!!

P.S. please ignore the flintstone feet, and unpainted toenails!

Exercise

Just got off a 20 mile bike ride!  If I can do it you can do it!  I feel good, the heart is pumping and I didn't take a strenous ride just nice and easy enjoying the beautiful Arizona day!


What did you do today??

Fresh and Easy

So why does everyone complain about Americans being over weight if they are going to make the stuff that is good for you so dang expensive!

I know this about the grocery store, veggies are pretty reasonable but try to buy unbleached flour under $5 or a loaf of low carb bread for under $3 a loaf. I understand that being healthy is going to be a lot of hard work but should it cost a lot too? I don't think it should.

Over weight persons exibit more health problems than persons at their healthy weight, so wouldn't it go to reason that if we could make healthy choices easier for people to make then they would make them? If we made healthy afforable more people could eat that way.

Some of us simply can not afford to eat healthy and that my friends is a crying shame, the government, big business etc, etc should be ashamed of themselves. They bombard us with stories, commercials and such touting the benefits of healthy living but then make it so only an elite group can afford to actually live that way. It's sad we need reform, no just in healthcare in our thought process as a country in general.

Rant over (for now :) )

That brings me to a little food store we have in Arizona called Fresh and Easy. I don't know how wide spread they are but I will assume that every state has some version of it. Anyway, they have great healthy food at very affordable prices. Their meat and veggies are very fresh and I love to shop there. They are a great alternative to the grocery store as far as healthy food is concerned, they are small and carry a little of everything but I can not do all of my grocery shopping there. I do buy their store brand products and love them! They have veggie chips, pita chips, flat pretzles and kind of snack you could imagine for the healthy minded. They add new flavors to their veggie chips so they are very much like regular potato chips but are so much better for you!

Most of their products have no added junk so they are natural, like their peanut butter I love it! The kids love it too! I don't buy my bread there the selection is small and they are a little on the pricy side too.

I would recommend checking them out as you are navigating your way to a healthier you! I don't have hundreds of dollars to spend on healthy stuff so I will be letting you know as I find substitutes and places like Fresh & Easy so that I can make your shopping a little easier! Let me do tthe hard work and you can benefit!

Till later,

Valinda

Yummy food Recipes

Banana Yogurt Pancakes
(makes 18 pancakes)

These pancakes are tender and tasty, sure to be a hit with the children. You can serve them with sugar free syrup, or better yet, sautéed fresh berries or other favorite fruit. Just make sure to count all of your carbohydrates. Add coffee, tea, or skim milk and you have very special breakfast to wake up lazy morning appetites..
2 cups (280 g) unbleached all-purpose flour, sifted
1 packet sugar substitute
1 tablespoon (15 g) baking soda
8 ounces (240 ml) fat free plain yogurt
1 large very ripe banana, mashed
1/2 cup (240 ml) skim milk
1/2 tablespoon (7.5 ml) canola oil
1 teaspoon (5 ml) vanilla extract
4 egg whites, beaten to soft peaks
refrigerated butter-flavored cooking spray
1. Combine the flour, sugar substitute, and baking soda in a large bowl. Stir to combine.
2. Add the yogurt, banana, milk, oil, and vanilla. Stir until just moistened.
3. Gently fold in the beaten egg whites to complete the batter.
4. Lightly coat a nonstick skillet with cooking spray. Working in batches and using a ladle, make 4 inch pancakes. Cook until the bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while you cook the rest of the pancakes.
Per serving: 76 calories (7% calories from fat), 3 g protein, 1 total fat (0.1 saturated fat), 14 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 236 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)

Breakfast Banana Split

1/2 medium ripe banana, peeled and cut in half lengthwise
1/4 cup nonfat cottage cheese
1 small navel orange, peeled and sectioned
1/4 cup fresh raspberries
1. Place banana halves in a shallow soup bowl or banana split dish. Top with cottage cheese. Arrange orange sections over and around the cottage cheese.
2. Puree the raspberries in a food processor or blender until smooth. Drizzle over the fruit and cottage cheese. Serve at once.
Per serving: 140 calories (3% calories from fat), <1 gram total fat (0.1 g saturated fat), 9 g protein, 27 g carbohydrates, 4 g dietary fiber, 5 mg cholesterol, 186 g sodium
Diabetic exchanges: 1 very low-fat protein, 2 carbohydrate (2 fruit)


Easy Sticky Buns

1 packet Butter Buds Mix, dry
1/4 cup hot water
3 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 1/2 tablespoons chopped walnuts
1 package (7.5 ounces) refrigerated biscuits
1. Preheat oven to 375°F. Spray an 8-inch round baking pan with nonstick cooking spray.
2. In a small bowl, combine the Butter Buds, water, brown sugar, and cinnamon. Pour into the prepared pan. Sprinkle with nuts. Arrange the biscuits in a single layer on top of the nuts.
3. Bake 15 to 20 minutes or until well browned. Immediately invert onto a serving plate.
Per serving: 80 calories, 1 g protein, 2 g total fat (<1 g saturated fat), 16 g carbohydrate, 0 cholesterol, 240 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch)


Bagel Pizza



(makes 2 servings)

1 4-ounce (120 g) plain bagel, cut in half
1/4 cup (60 ml) purchased Contadina pizza sauce
1 ounce (30 g) part-skim shredded mozzarella cheese
1. Preheat broiler. Position top oven rack 4 to 5 inches (12.5 to 22.5 cm) below source of heat.
2. Spread each bagel half with 2 tablespoons (30 ml) of the pizza sauce. Sprinkle evenly with the cheese.
3. Place prepared bagels on a baking sheet and broil for 2 1/2 to 3 minutes, until cheese melts and sauce bubbles.
4. Remove from oven and serve to eat out of hand when cool enough to eat.
Note: You can order wonderful bagels online in our Country Store. They keep for months in the freezer and up to several weeks in the fridge.
If your children are small, use a 2-ounce bagel and half of the remaining ingredients.
Per serving (4-ounce bagel): 204 calories (14% calories from fat), 10 g protein, 3 g total fat (1.6 g saturated fat), 34 g carbohydrate, 2 g dietary fiber, 8 mg cholesterol, 379 mg sodium
Exchanges: 1/2 medium fat meat, 2 carbohydrate (2 bread/starch), 1 vegetable
Per serving (2-ounce bagel): 102 calories (14% calories from fat), 5 g protein, 2 g total fat (0.8 g saturated fat), 17 g carbohydrate, 1 g dietary fiber, 4 mg cholesterol, 180 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch), 1 vegetable


Basic Pastry Dough

2 2/3 cups (350 g) unbleached all-purpose flour
1 teaspoon (5 ml) sugar
1 teaspoon (5 ml) grated lemon zest
1/4 teaspoon (1.25 ml) salt
1/2 cup (120 ml) canola oil
6 tablespoons (90 ml) ice water
1 tablespoon (15 ml) cold skim milk
1. In a large bowl, combine flour, sugar, lemon zest, and salt. Add the oil and using a pastry blender or two knives, cut the oil into the flour until the mixture resembles small crumbs.
2. Sprinkle the mixture with the water and milk, tossing lightly with a fork. Gather the dough with your hands and pinch off 1/4 cup (90 g) of the dough; wrap in plastic wrap and refrigerate. Divide the remaining dough into 2 equal portions.
3. Using the back of a spoon or your fingers, press or pat the remaining dough portions evenly into two 9-inch (23 cm) pie pans, evenly covering the bottom, sides, and rim of the pans and taking care not to pat too much dough in the corners.
4. Crimp the rim by pinching the dough into a fluted pattern with your fingers or pressing the floured tines of a fork onto the dough. Chill the pastry shell for at least 30 minutes before filling.
5. Roll out the refrigerated dough between two sheets of lightly floured waxed paper to 1/8 inch (.5 cm) thickness. Using a sharp knife, cut the dough into small leaf shapes, lightly scoring the dough to represent the leaf veins. Transfer leaves to a nonstick baking sheet and bake at 375°F (190°C) for 12 to 15 minutes, until golden brown. Cool and use as directed.

Basic Pie Pastry

1/2 teaspoon (2.5 ml) sugar
1 cup (125 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) grated lemon zest
4 tablespoons (60 g) frozen stick margarine, cut into tiny bits
1 teaspoon (5 ml) cider vinegar (optional)
2 tablespoons (30 ml) plus 2 teaspoons (10 ml) ice water
1. In a food processor, process sugar, flour, lemon zest, and margarine for 5 seconds. Add the vinegar (if using) and water; process for another 5 seconds. Remove dough even if not completely mixed) and press it between 2 sheets of plastic wrap. Pat into a 4-inch (10 cm) circle. Wrap securely and chill for at least 1 hour.
2. Roll dough out on a lightly floured board to 1/8-inch (.3 cm) thickness. Fit loosely into an 8- or 9-inch (20 to 23 cm) pie or tart pan. Fill as directed.
Per serving (pastry only): 109 calories (45% calories from fat), 2 g protein, 6 g total fat (0.9 g saturated fat), 12 g carbohydrates, trace dietary fiber, 0 cholesterol, 67 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat


Brownie Sundae Pie


(Recipe courtesy of Butter Buds ~ 8 Servings)

vegetable cooking spray
2/3 cup sugar
1/4 cup reduced-calorie margarine, melted
1 large egg
2 tablespoons Butter Buds Sprinkles
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1/3 cup European-style unsweetened cocoa powder
1/2 teaspoon baking powder
1/8 teaspoon salt
1/2 cup reduced-calories frozen whipped topping, thawed
1/2 cup sliced bananas
2 tablespoons chopped walnuts
1 1/2 cups nonfat vanilla frozen yogurt (optional)
1. Preheat oven to 350°F. Lightly spray a 9-inch pie pan with cooking spray.
2. In a large bowl, combine the sugar, margarine, egg, Butter Buds, and vanilla until well blended. Stir in the flour, cocoa, baking powder, and salt. Spread in the prepared pan. Bake 20 minutes.
3. Cool on a wire rack. Just before serving, spoon the whipped topping decoratively around the edges of the pie. Garnish with banana slices and walnuts.
4. Cut the pie into 8 wedges and serve with nonfat frozen vanilla yogurt, if desired. (Note if using yogurt be sure to add the extra calories and carbo exchanges -- check the label for specifics).
Per serving: 150 calories, 2 g protein, 4 g fat (1.0 g saturated fat), 28 g carbohydrate, 25 mg cholesterol, 160 mg sodium
Exchanges: 2 carbohydrate (2 bread/starch), 1/2 fat

Chocolate and Vanilla Swirled Cookies

1/2 cup (120 g) margarine, softened
2 tablespoons (24 g) sugar
2 teaspoons (10 ml) vanilla extract
6 tablespoons (90 ml) liquid egg substitute
1 1/2 cups (210 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) baking powder
1/4 cup (60 ml) skim milk, warmed to room temperature
1 teaspoon (5 ml) unsweetened cocoa powder
1/8 teaspoon (0.6 ml) chocolate extract
refrigerated butter-flavored cooking spray
1. Cream margarine, sugar, vanilla, and egg substitute. Beat well. Add flour, baking powder, and 3 tablespoons (45 ml) of the milk. Stir to thoroughly mix. Divide dough into 2 parts.
2. Add cocoa and chocolate extract to one part, stirring until well blended. Chill both halves for at least 1 hour.
3. Working on a floured surface, roll out each part to a rectangle about 3 inches (7.5 cm) wide. Place chocolate part on top of white part, pressing together tightly with a rolling pin.
4. Brush the chocolate dough with remaining tablespoon (15 ml) milk. Roll up like a jelly roll to make a log about 1 1/2 inches (4 cm) in diameter. Wrap in waxed paper and chill until firm, about 2 hours.
5. Preheat oven to 375°F (190°C), Gas Mark 5. Slice cookies 1/8 inch (.5 cm) thick. Place on a nonstick cookie sheet that has been lightly coated with cooking spray.
6. Bake for 8 minutes, until lightly browned. Transfer to a wire rack to cool.
Per 3-cookie serving: 85 calories (53% calories from fat), 2 g protein, 5 g total fat, 8 g carbohydrate, trace dietary fiber, trace cholesterol, 73 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat

Chocolate Wafer ice Cream Sandwiches

1 1/2 pints (3 cups) (680 g) low-fat (98% fat-free) frozen chocolate yogurt (could also use vanilla or strawberry frozen yogurt)
1 9-ounce (270 g) box Nabisco Famous Chocolate wafers
2 cups (226 g) grape nuts cereal
1. Slightly soften the yogurt by taking it out of the freezer for about 10 minutes. Line a shallow metal pan with aluminum foil.
2. Using a 1-tablespoon (15 ml) ice cream scoop place two scoops of the frozen yogurt on a chocolate wafer. Top with another wafer, pressing the wafers together slightly to force the frozen yogurt to the edges. Turn the "sandwich" on its edge and roll in the grape nuts. Place the sandwich in the prepared pan. Quickly repeat, making all 22 sandwiches.
3. Freeze the sandwiches until frozen solid. (This may be done a day or so ahead). Wrap each frozen sandwich individually in foil or plastic wrap. Keep frozen until ready to serve.
4. Take the sandwiches out of the freezer just before serving; pile into a bowl, set over a bed of ice, and serve, letting each guest unwrap their own serving.
Per serving: 116 calories (15% calories from fat), 3 g protein, 2 g total fat (0.9 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 2 g cholesterol, 168 mg sodium
Exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch)


Country Baked Apple Pie

1 refrigerated ready-to-bake pie crust, about 7 1/2 ounces (225 g)
3 Granny Smith apples, 6 ounces (180 g) each, peeled, cored, and thinly sliced
1/3 cup (6 g) spoonable brown sugar substitute
1 teaspoon (5 ml) ground cinnamon
1 tablespoon (12 g) reduced-fat margarine
pinch of ground mace
pinch of ground nutmeg
1 tablespoon (15 ml) skim milk
1 teaspoon (4 g) granulated sugar
1. Preheat oven to 350°F (180°C), Gas Mark 4. Place pie crust in a 6-inch (15 cm) tart pan or round shallow casserole, letting the dough drape over the sides of the pan.
2. Fill the crust with apple slices. Sprinkle with brown sugar substitute and cinnamon. Dot with margarine. Spindle on mace and nutmeg; fold pastry edges up over the apples.
3. Brush the pastry top with milk and sprinkle with granulated sugar. Bake for 45 minutes, until apple filling is bubbly and crust is golden. Cool slightly and serve.
Per serving: 162 calories (45% calories from fat), 1 g protein, 8 g total fat (3.1 g total fat), 22 g carbohydrate, 1 g dietary fiber, 7 mg cholesterol, 160 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 1/2 fat

Chicken and Corn Tamale Pie

Crust
olive oil cooking spray
5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth
2 1/4 cups (310 g) stone-ground yellow corneal
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) cayenne pepper
Filling
1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
1 cup (164 g) fresh or thawed frozen corn kernels
1 medium onion, chopped
1 medium fresh tomato, chopped
2 medium tomatillos, husked and chopped
2 jalapeño chile peppers, seeded and minced
2 large cloves garlic, minced
2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) ground cumin
1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/4 cup (60 g) shredded reduced fat Monterey jack cheese
1. Preheat oven to 450°F (230°C), Gas Mark 8.
2. Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.
3. To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
4. To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.
5. Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.
Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium
Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)

Challenge!

Ok blog world it's on!!! Biggest loser our way!!! My sister-in-law Jennifer (Hi Jen!) and I have decided to up the anti a little bit and turn the next 30 days into a challenge. We are going to see who can lose the most (in a healthy way) in the next month! We will be using percentages not pounds.

Here are my stats as of right now:

Weight: 193.8 per my scale right now

And here is a picture of me for the start!




and a side view






Jennifer:

Weight: 201.00 per her scale right now

And here’s Jen!!!




and her side view





The best thing about this is that no matter who wins we BOTH win!!!!! Good Luck Jen, I am going to give you a run for your money ;)!

BTW the loser must buy the winner a new outfit how perfect is that!!!!!

GAME ON!!!

Valinda

Food

Yep that dirty four letter F word! For some it is just a word to describe something you eat, for others it is an addiction. I am in the latter category. I love food! I do! I could eat everything I love every day!

But I can’t, can I? Because it’s not healthy to eat EVERYTHING you love is it? Because usually what you love is not the best thing for you. You can eat what you love in moderation but it is hard to draw that line. That tiny, small, miniscule gray line that defines just enough from too much.

That brings us to portions, what is a portion of food? I’ll be honest here when I first realized what a portion was I just about fell out of my chair! THAT IS NOT A PORTION I countered! That is what BIRDS eat!!! He, He Snort, Snort, but alas it was in fact a portion.

Here are some common foods and their portion sizes:

Meat, fish and poultry: Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop. 3oz of meat is a portion.

Fruits and Veggies: Woman's fist or baseball—a serving of vegetables or fruit is about the size of your fist. 1 cup is a portion size.

Pancakes or Waffles: Compact disc—about the size of one serving of pancake or small waffle.

Baked potato: Computer mouse—about the size of a small baked potato

Butter or Margarine: (I don’t recommend eating the latter but if you do )
The size of the tip of you thumb, this is also true for peanut butter. This works out to about 1 teaspoon.

Cheese: Four dice, this is approximately 1 oz.

So that was portions 101 what do you think?? Small compared to how we get served at restaurants and fast food places isn’t it? Therein lies the problem, we are used to eating a large amount of food at a sitting.

Take for example a meal at you local sit down restaurant. You are actually getting around 3 servings of food on your plate. No wonder we can’t lose weight, why doesn’t your plate come with an instruction manual??!!

Too much of anything is not good for you, that includes fruits and veggies! So portion control is very important in the weight loss process. Pay attention to what you are putting in your mouth the more aware you are the less likely you are to over eat.
Portion control is hard in the beginning, you will be hungry (or so your mind will make you think) but you are not actually hungry so finish your meal with your well controlled portions grab a bottle of water and go DO something else.

Do not sit in front of the TV, you will eat.
Do not sit at your computer, you will eat
Do not play video games, you will eat

Do go outside to play with your kids, dogs, cats, husband etc.
Do get on your bike and go for a ride.
Do go to the gym if you have a membership
Do get on your treadmill.

I hope that this is helping others as it has helped me. Recipes are next! I have some good ones stay tuned!

Valinda

Skinny

Skinny, can you remember the time when you where "skinny" when fat wasn't even in your vocabulary?

I can't, nope I have struggled with weight almost my whole life, I used to dance pointe ballet and then I was thin, everyone would say feed that girl to my mom and she's too skinny.

Then I stopped because friends became more important than the one thing that I really loved, dance.

I danced for 15 years and when I quit my body didn't know what to do. I still packed on the calories because my body was used to burning them so fast but I was no longer burning them instead trading piruites for tv.

I gained

I went from a size 5 to a size 13 very quickly, I was only 15 at the time and I didn't really care, I still thought I was cute lol!

Then I moved from NY to AZ, where people wear a lot less and there are lots of times to wear your swim suit. This was my first reality check, I was heavy no way I was going to be like that, no way so I starved myself, eating only 3 times a week, if I was lucky and I went down to a size 8. WOW I was on top of the world!!

Boys paid attention to me, I met me husband and the rest is history.

Except it isn't, I got comfortable and comfortable = fat period. I was married, pregnant who cared what I looked like right?

How stupid I was, how young and niave, It's true I don't care what I look like. But I do care how I feel and fat feels bad, no one is happy with it I don't care what they say, given the chance every overweight person would choose different.

The difference is though that I am not doing this to "look" good I am doing this to FEEL good and that is the difference.

I don't care if some guy thinks I am hot anymore. What I care about it that I am alive and healthy to see my kids graduate and become parents that's what I care about that's the difference between starving yourself and eating healthy. I want to be healthy not skinny.

Skinny has a whole new meaning for me now. How about you?


Valinda

A Good Day!

Fat did not win today guys, not one little bit! I stayed on track even avoiding pizza at work!!! I stayed in my formula and under 1500 calories for the day!!!

I just got done doing my 30 minute treadmill 2.5 miles not too shabby!!! 30 minutes a day is all you need to get healthy, you don't need to spend hours at the gym!!

Walk your dog, take a bike ride do the tredmill. Wii Fit is an EXCELLENT way to get started, easy and fun!!!

I feel so good!!!!

Here is a recipe for a quick good for you dinner:

Teriyaki Chicken Stir-Fry:

1 pound skinless, boneless chicken breasts, cut into pieces
1/2 cup teriyaki sauce
2 tbs chopped garlic
1 cup sliced red bell pepper
1 cup sliced green bell pepper
8 green onions cut in 1 inch pieces
1/3 cup dry roasted peanuts, unsalted
Combine chicken with teriyaki sauce and marinate for 1 hour in the refrigerator. Drain and discard marinade. Spray a large skillet with non-stick cooking spray. Stir-fry chicken with garlic until chicken is no longer pink. Remove chicken from skillet and keep warm.
Add peppers and onion to skillet. Stir-fry a few minutes or until vegetables are crisp-tender, adding water as needed to prevent sticking. Add chicken and peanuts. Serve over whole grain rice or noodles.

I have made this and it is so good you don't even know it's good for you!!!!! And look you can have rice or noodles.

There is a trick to the carbohydrates that I would like to share anything white is BAD, white bread, white rice, white flour. It has been stripped of is natural fiber and nutrients. You might as well just eat a whole cake and be done with it if you eat anything white or bleached.

Fiber = good the more fiber in something the more you can subtract carbs from your carb count. Example: 1 cup of Fiber One cereal has 19 grams of carbs, so that using our math is 1.5 carb choices but wait!!!! 1 cup of Fiber One cereal also has 6 grams of fiber. You can subtract the fiber from the carbs 19-6 and you have 13 carbs! 1 carb choice!!! This does get easier I promise. I'll be back to post tonight but I leave you with this:


Tredmill Karaoke!!!

OK here are some ideas for food choices, this is the hardest part for me getting something quick and healthy.

Snacks: Almonds (12), Peanut butter (2 tbl spoons), any vegetables 1/2 cup, and fruit 1/2 a cup except bananas. They have alot of fiber but alot of sugar and carbs too. Low fat string cheese, low fat cottage cheese, 2/3 a cup of yogurt (plain add fresh fruit for flavor not canned stuff, 12 crackers, 1 cupcake (yes a REAL cupcake)1 cookie, 1/2 half a cup of sherbet, Popsicle, pudding.

All of these things you can have as a snack. I gauge my diet on 3 things:

Calories

Fat

Carbohydrates

all of these are important to get every day! Any diet that suggests different is going to fail you in the long run. You can't maintain a diet without any of these ingredients (I am NOT a Dr. please consult your Dr. before doing anything different).

Carb Choices:

A carb choice consists of 15 grams of carbohydrates so 15 grams = 1 carb choice. Here is the math to the meal plan I follow:

Breakfast: 3 carb choices, 1 protein, 1 fat

Snack:

1 carb choice or protein or fat or a combination

Lunch: 3 carb choices, 1 protein, 1-2 fat servings

Snack:

1 carb choice or protein or fat or a combination

Dinner:

3 carb choices, 1 protein, 1-2 fat servings

So that's the mathematics :), now the trick is to find things you LIKE to eat that fit into that formula and stay within your calorie count. It's not that tricky once you know what to do. There is a learning curve, but you can do it!

I will post more on this subject, but it's getting late and sleep is also an important ingredient to losing weight!

Valinda


Coffee is a FREE item if you use non-dairy creamer (liquid or powder) and artifical sweetner!

Raw and Real

This was me last year before I decided to live. 238 pounds in all it's glory!


The purpose of this blog is to follow my journey to a healthier me. I need to lose weight. It took me along time to be able to say that, to stop kidding myself into thinking that I was fine, that my husband loves me and my kids love me so who cares. They are the only ones that matter right?!?!?!

RIGHT!!!

Which is exactly why I need to lose weight! Because if I don't fat will steal my life away from me pound by pound, inch by inch until I can't play with my kids, or love my husband or keep my house clean. Little by little fat will steal things from me, my love of dancing, of karaoke of rough housing with my boys.

It has already started stealing, sneaky as fat is, I get winded, can't chase my kids for long or play at the park as long. I have no energy and I hate it! I hate fat!

I will NOT have a heart attack! I will not have diabetes! I will not depend on my husband and kids to pick up my slack when I am too fat to do for myself!

This stops now!

I have already begun my weight loss journey and I am happy to report that I have lost 47 lbs! I still have a long way to go and I will get there! I am more motivated than I have ever been. Maybe with this blog I can motivate others to choose life and living over fat and food.

Right now I weigh 191.00 lbs I started out at 238.00 lbs this is a good start but I still have about 60 pounds to lose before I am at a healthy weight for my height (5'2.5"). I am on a 1500 calorie per day diet. It is hard, everyday it is hard to stick to it but I look at my family and know that the calories don't matter when it comes to days and years with my family. That's how I look at it every calorie more that I eat per day is less time I will have with my family in the future because fat is just waiting for me to mess up to start stealing my life again!

I am going to post receipes and meal plans and what I am doing to stay on track, this isn't a fad diet or pills or dangerous surgery this is just me, learing how to fight my demons and live a happy long life for my family.


This is me right now 191 pounds still a far way to go!