Chocolate Snowman w/Bugs

Hope everyone is doing good on this Tuesday, 12/8/09!  I am as my daughter is better and I am starting to feeling more and more “festive” with each passing day! 

Ok, I am sure the title of this post confused you a bit, however once you take a look at the below picture you will not be!  =) 

 

Isn’t it the cutest!?!?!  And, the chocolate is AMAZINGLY GOOD!!!  =) 

Ok, onto my eats for the day……. 

I had a bowl of instant maple brown sugar high-fiber oatmeal with diced apples and a dash of cinnamon mixed in before cooking for breakfast. 

Breakfast

Lunch came around 2pm and wasn’t the most balanced but was all I had in the kitchen here at work.  I had some red pepper humus with whole-wheat pita chips. 

Lunch

Than about 10 minutes after finishing the above I just could not resist the Chocolate Snowman anymore and took too “bugs” (grasshopper & spider) to eat!   =O 

Chocolate Bugs

And, just after 4pm I started to get a little hungry so I grabbed a nosugaradded low-fat peach yogurt as a snack to eat before leaving work for the gym. 

Snack

I headed straight for the GYM after work and did the following: 

• 15 minutes of abs (crunches, leg lifts, sides & plank)
• 20 minutes of arm free weights (back, bi’s, chest & tri’s)
• 30 minutes of cardio (2 mile run & walking)

Upon reaching home I quickly put together a small salad for dinner as I needed to get in some veggies today and then I headed straight for the shower. 

Dinner

 As you might of guessed the night was finished with some t.v. & xBox time with the hubby!  =)

P.S.  I WILL BE ON JURY DUTY TOMORROW & POSSIBLY LONGER IF I GET PICKED SO I MAY NOT BE ABLE TO POST UNTIL FRIDAY AT THE LATEST SO I WANTED TO LET YOU ALL KNOW!

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TIP OF THE DAY!

Health Benefits of Chocolate

The article entitled “Chocolate’s Potential Health Benefits – and It’s Effect on Chronic Fatigue Syndrome Patients” takes us a little further down the road of discovery about the health benefits of chocolate. At the AAAS’s (American Association of the Advancement of Science) meeting in Boston, evidence was presented that showed chocolate may indeed keep your blood pressure down, keep your blood flowing, and keep your heart healthy. After reading this, you are going to want to rush to Chocolate.com. Cocoa has flavonols, and the more flavonols you have, the more nitric oxide there is. Now nitric oxide is the good guy in the area of heart health. And chocolate actually can reproduce the effects of the baby aspirin that lots of people are taking. It can increase the blood flow all around to prevent strokes and heart attacks. But of course, the doctors don’t want us to discontinue medications and start eating chocolate bars instead. Darn. We surely could find the chocolate bars. The health benefit of chocolate is clearly apparent in it’s amount of antioxidants. Those wonderful flavonoids again, are more powerful than many vitamins. And just to sum it all up in an easy to remember applicable statement from Harvard School of Public Health: a person who eats chocolate up to 3 times each month lives almost a year longer than a person who steers clear of chocolate and sweets altogether!

Tummy Ache…..=(

My Monday, 12/8/09 did not go quite as planned as my little one still had a “tummy ache” that began yesterday and was threw up after eating breakfast so no work for me today! 

In light of the change of schedule I ate a bowl of frosted mini-wheats with 2% milk and a glass of orange juice and then later a cup of coffee for breakfast this morning at the dining table while checking my work email and working on my weekend post. 

Breakfast

 

Coffee

 

I spent the better 1/2 of the a.m. on the computer and watching a movie with my daughter.  Than I did some “much-needed” ironing and a load of laundry.  

Before I knew it my husband was home and it was time for lunch.  I made myself a small plate of red pepper humus with whole-wheat pita chips and veggies on the side.  The little one got chicken noodle soup and the husband ate a sandwich I made him last night. 

Lunch

 

The rest of the afternoon was spent running a few errands, chatting with the hubby, checking on the little one that finally started to feel better and was eating more.  Than in the late afternoon I decided to tackle the Christmas Tree Lights, which ended up being a little less time-consuming as I only had 1 strand of lights that worked to put on the tree though I did spend some time re-arranging the lights on the tree so there weren’t to many holes. 

Christmas Tree Lights

 

Dinner was bbq chicken wings with rice, baked beans and broccoli….that I am happy to say was a big hit with both of my PICKY EATERS!!!  =) 

Dinner

 

I spent the rest of my evening watching a Hallmark Christmas movie, while the husband was on his computer and the little one was sleeping.  All and all this “off schedule” day was very nice………=) 

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TIPS OF THE DAY! 

 

I saw an article titled Success Secrets! in my Health December 2009 magazine that I wanted to share with everyone, check out the “slimming tips” that worked for Health readers below: 

HIT THE BOOKS 

“I spent hours in the local Barnes & Noble, at the library, and online looking up everything from weight-loss exercises to the actual chemistry of the body.  It was like the blinders were taken off.  Now I finally understand how my body works – - – it’s kep me motivated.” 

GET SAUCEY 

“Substitute vegetables (like asparagus, broccoli & cauliflower) instead of pasta in dishes, and have just veggies with the sauce.  It fills you up for way fewer calories and adds more fiber to your diet – and you still get to enjoy the sauce.” 

KEEP IT FRESH 

“I try to only buy groceries that are on the sides of the supermarket (ME TOO!!!).  I learned this in a foods-and-nutrition class, and it really works.  All your produce, fresh meats, dairy, etc. are pretty much always on the outer aisles of the store.  I only go to the middle ones for what I absolutely need.” 

WEAR TIGHT CLOTHS 

“Wear form-fitting clothing (like tight jeans) when you dine out. I’ve found that it’s a constant reminder of your weight-loss goals.” 

DRINK PLENTY 

“Make water your best friend; it keeps you full and gives you flawless skin.” 

 

Rain, Rain Go Away!!!

Well yesterdays rain and cold temperatures trickled into today, Saturday, 12/5/09!    

Now, this weather is great for getting me (and my husband too) into the Holiday Spirit as this is the closest we are going to get to SNOW, however I only wished it arrived the week of Christmas and not this weekend as my daughter was supposed to go camping tonight with my parents and I do not think that is going to happen now.    

And, rain + cold do not = good conditions for the Saturday morning run I had scheduled……..so I decided not to go and to clean the house instead, which it really needed as I only did a little cleaning last weekend.  I also decided to tackle the piles of laundry I had too and get them out-of-the-way as I am hoping to try to put up our Christmas Tree tomorrow that typically takes a few hours (fake tree) to do and it would be best if I did not have to many other things to do so I can focus on it.   

Before cleaning I ate a bowl of Frosted Shredded Wheat with 2% milk and a banana for breakfast.   

Breakfast

So my daughter did not end up going camping but the grand parents took her and the rest of the grandkids to Nick Hotel instead and I can not tell you how happy she was to find that out.  My mom came to get her around noon and said that she would drop her off tomorrow around the same time.  Guess you know what that means!?!?!  Yep, you guessed it……………Adult Time, just me and the hubby for a whole 24 hours!  =O   

Me and the hubby decided to go out and do a bit of shopping and stopped at our favorite Chinese Restaurant for their lunch specials, which are 1/2 the price of dinner, thus affordable!  I had the following (sorry forgot camera):   

• Wanton Soup w/crispy crackers
• White rice w/beef & vegetables
• Egg Roll

I suddenly got seriously FULL after eating all my soup and 1/2 of my lunch so I took the rest home in a doggie bag for tomorrows lunch.   

A quick stop by the grocery store for some much-needed FOOD occurred on the way home after lunch and then we bundled up in the house for the rest of the cold night (45 degrees, cold for Florida), made Pizza for dinner and watched the Finale of the “UFC’s Ultimate Fighter” together!   

Dinner

After eating a 4th of the above I mixed myself up a nice cup of homemade Peppermint Hot Chocolate by preparing instant Milk Chocolate with water and then mixing in pieces of Ghirardelli Peppermint Bark while it was still hot so it melted nicely, it was just as I hoped and so much cheaper than Starbucks version!  =)  

Peppermint Bark

Peppermint Hot Chocolate

Of course on our Adult Only Night we feel asleep on the couch while watching t.v., so fitting, we couldn’t even stay up late and spend some quality time together, we had to fall asleep!!!  Oh, well it is what it is, such is getting older…………  

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Sunday, 12/6/09 came without the rain, however the clouds and chill in the air was still around but as the morning went on it did start to get a bit warmer out………..up to the low 60’s.  

Since the weather was much nice (no rain) this morning I decided to go for the run that I missed yesterday, but first I had a big breakfast of scambled eggs, whole wheat toast with a little butter & raspberry jelly, a slice of melon and a side of orange juice on the side.  

Breakfast

About an hour later I ventured outside all bundled up for a run.  I was planning to do a long (6+ mile) run today, however I was still a bit sore from my last gym workout (leg weights & fast run) that I did not feel quite up to running that long so I decided to just go out and try for 4 miles at the least.  50+ minute later I was back from my run, which ended up being a bit over 4 miles in all.  The weather was amazing and at mid-point I felt really good, however with about a mile left I started to get some “knee pain” so I slowed down and ended up walking that last few blocks as I didn’t want to push it.  Overall, it was a nice run and I felt really good after, despite the knee pain of course.  

A nice warm shower followed my run and then more laundry.  My daughter got home soon after my return, though she was really “run down” and had an “upset tummy” as well so she went straight to bed for the rest of the day in hopes that she would get some much-needed rest and feel better.  She said she had a great time……lots of swimming in their heated pool and fun Nick activities, but I think she also had a bit too much junk food and not did not get enough sleep either.  The price we pay to have lots of fun sometimes!  

Lunch ended up being left over Chinese from yesterday and was quite filling. 

Lunch

I finally decided to tackle the Christmas Tree after lunch, so the hubby got it out of the garage for me and I begun the task of putting it together.  I got interrupted from completing my task a few times as my daughter got sick and I had a bit of cleaning up & laundry to do after that and then I did some dinner prep as well, but I got it completed just before 6pm.  =)  Isn’t it a perfect (fake) Christmas Tree!?!?!  I just love it!  I have had it for several years, got it on sale just for Christmas back in 2004 and I can’t say it enough what a great investment it was.  Typically, I prefer REAL tree’s however the past couple of years I haven’t been able to afford them so this came in very handy. 

Christmas Tree

Putting on the “lights” will be the next big task and then the fun part follows………Trimming The Tree with the family, most likely next Sunday!  =) 

Dinner was whipped up quickly, due to my earlier dinner prep, we had homemade hamburger, fries & green bean salad as I did not feel like cooking much else nor did I have anything else to make. 

Dinner

We ended up watching the rest of the “UFC Ultimate Fighter Finale” and then hit the bed just after 10pm so we would be ready for the Monday to come! 

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TIP OF THE WEEKEND! 

 

“My Knee Aches”

By Deb Dellapena

Follow this Q & A to figure out what’s ailing your knees: 

Q: Do you feel stiffness over the front or inner side of your kneecap, especially after sitting or kneeling? Does it hurt more walking down steps? Does the pain go away a few minutes into your run? 

If the answer is yes you could be having Patellofemoral pain, see [A] below. 

Q: Is the outside of your knee achy, stiff, or tender? Do you run on a track regularly? Does it hurt during long runs and then fade afterward? Are you training for a marathon? 

If the answer is yes you could have Iliotibal band syndrome (ITBS), see [B] below. 

Q: Is the pain in the front of the knee below the kneecap? Does it get worse as you run? Have you recently added more mileage?  

If the answer is yes you could have Patellar tendinitis, see [C] below. 

Q: Do you feel achiness under your kneecap? Is your knee swollen? Have you logged more than 400 miles in your shoes? If the answer is yes, you could have Osteoarthritis, see [D] below. 

[A] Patellofemoral pain can be caused by alignment problems, damage to kneecap cartilage, overpronation, or muscle/tendon weakness or tightness. You can run through most patellofemoral pain, says Robert Wilder, M.D., of the University of Virginia, but you may need to cut back on distance, hills, or intensity. (But be extra careful if you have chondromalacia, a form of arthritis that causes patellofemoral pain.) Strength training, wearing a knee brace, taping your arches or wearing an orthotic, and replacing worn shoes or wearing motion-control shoes can help. 

[B] Iliotibal band syndrome (ITBS) occurs when the IT band, which runs from the buttocks down and across the knee becomes tight and inflamed. Overpronation and bow-leggedness can also contribute. If caught early, you can recover in one to four weeks. Take anti-inflammatories one to two hours prerun, and stretch and ice postrun, says Irene Davis, Ph.D., P.T., of the University of Delaware. Reduce mileage, hills, and intensity. When you run on a track, rotate laps (1 mile clockwise, 1 mile counterclockwise). Tape your arches or wear orthotics. 

[C] Patellar tendinitis is inflammation of one of the knee-joint tendons. Tendinitis occurs when tissue breakdown outpaces regrowth, and is caused by increased mileage, hills (especially downhills), and pace. Running through tendinitis will make it worse and prolong your recovery, says Davis. But treated early, it can heal in a few weeks. Here’s how: cross-train, ice, wear a patella strap, take anti-inflammatories, stretch, and do exercises to strengthen the joint and quadriceps, such as leg extensions. 

[D] Osteoarthritis is the wear and tear of cartilage. The pain can flare up on a run or a leisurely walk, depending on the severity and your age. Good news: Moderate running is okay, Wilder says. Cut back on mileage, hills, and pace when symptoms occur. Consider getting new shoes after 300 miles instead of 400 to 500 miles. Include a good strengthening program that focuses on hamstrings, quads, shins, and gluteals. Wearing a knee brace and taking nutritional supplements of chondroitin and glucosamine also are recommended. 

After reading all the above I do not see one that hits my problem exactly!?! 

I am having pain in my left knee on the left side/back of the knee that I can really feel when I go up and down stairs.  I have gotten this pain before after “fast runs” and “long runs”, of which i did both this week.  It went away after a few days so I am sure it will this time as well, however I will keep a close eye on it.

Office Holiday Party

It is finally Friday, 12/4/09 and I am so excited as our “Office Holiday Party” is today from 3pm – 5pm!!! 

We awoke to a rainy & chilly today here in Florida with 80% chance of rain most of the day!  Normally, when I have to go to work I hate it when it rains, however today it is putting me in a the “holiday mood” as this is as close to SNOW we get down here…….=O 

Once at work I heated up some instant maple brown sugar oatmeal and added 1/2 a diced apple & some cinnamon to it for breakfast. 

Breakfast

I am not planning on having lunch today in light of my Company’s Holiday Party that starts at 3pm and all the “goodies” I will be eating & drinking there, however my stomach does not understand that logic so it started grumbling around noon so I snacked on the blow to hopefully hold it over for a few hours longer!  =) 

Snack

Just before 3pm we headed to our main office for our Company’s Holiday Party!  =)  Upon arrival I found my fellow co-worker/friends and then I head right to the drink area so I could get a class of wine for myself & them.  Afterwards I grabbed some food as I was starving.  Sorry I didn’t take any snap shots of what I ate as I was around a bunch of people in the main office and I know some would find it strange that I was taking pictures of my food, however I will give you a run down of what I ate below: 

• chicken strip
• 2 little meat balls
• 2 mini Quiche
• a teaspoon of cheese dip w/a few crackers
• 3 shrimp & cocktail sauce

And, for desert I had the following: 

• 1 slice of pumpkin bread w/pumpkin better & cream cheese spread on top
• 2 chocolate chip cookies

Another 2 glasses of Merlot followed the above and by the time the party was over I was feeling quite “toasty” you might say.  What a fun time, wish we could do it more often!  =) 

I had to venture out in the icy rain to head back to my office for a bit before heading home.  =(  A few stops were necessary before I could go home…….pick up my daughter, drop her off at Girl Scouts, swing by the grocery store and then hamburger place for dinner before getting home.  I of course drove slowly the whole time as it was still raining a bit and the roads were very slippery. 

As you might have guessed we had Five Guys hamburgers & fries for dinner.  I only ate 1/2 of my cheeseburger and a few fries as I wasn’t feeling too good after all the food & drink I consumed above.  

Dinner

My tummy ache stayed until bed time, so I hit the bed early in hopes of it going away!  I guess I am going to have to be more careful in the future of eating and drinking like that as my tummy is just not used to it or it was just something bad I ate, who knows.  

Hope everyone had a great weekend!!!  

Tip of the day will resume tomorrow…………=)

Lucky Day!

It is amazing what a little “down time” and a “great night sleep” can do!  

I was so happy to wake up without a headache, unlike yesterday, and to be feeling so much better on this Thursday, 12/3/09.  =) 

That feeling continued throughout the morning & day for me luckily, which was a bit surprising as lately something (or someone) has derailed that feeling for me but I guess today is my lucky day! 

Once I got to work I made a bowl of instant high-fiber cinnamon brown sugar oatmeal with 1/2 a diced up apple added in before nuking for breakfast. 

Breakfast

Hey, another “lucky” thing……lunch with a new co-worker on the company dime!  =)  I had one of my favorites, a nice big chicken salad with all the fixings and ranch on the side. 

Lunch

Just before quitting time I grabbed a few things to snack on that included 1/2 a pear, nosugaradded blueberry yogurt and a granola bar. 

Snack

Than I headed to the gym and completed the following: 

• 10 minutes of abs (crunches, leg lifts/ups & sides with ball)
• 20 minutes of lower body (squats, lunges & inner/outer tight machines)
• 30+ minutes of cardio
  • 20 minute “fast” 2 mile run (5.7-5.8mph f/15 minutes & 5.8-7.5mph f/5 minutes)
  • 10+ minutes of walking (3.5 to 2.5 cool down)

I did not arrive home until just before 8pm as I had a few errands and my daughter to pick up after the gym so it was a McDonald’s night for the hubby (daughter ate at my mom’s) and a leftovers night for me for dinner. 

Dinner

I scarfed down the above, then took a shower, walked the dog, munched on some peanuts and hit the couch until just after 10pm when my bed called and the same for the hubby who passed out on the couch an hour earlier. 

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TIP OF THE DAY! 

 

The Real Reasons We EAT TO MUCH (continued) 

You Pigged Out—Now What?
Bounce back after a binge with these smart moves: 

• Forgive yourself. “Having one overindulgent meal should not derail you from your healthful eating habits, while being too negative will make you more likely to throw up your hands in despair and overindulge at the next meal or several meals for days to come,” Elisa Zied, RD, says.
• Give yourself a do-over. Immediately start with lean protein, veggies, whole grains, and fruit, and drink plenty of water, Zied suggests.
• Learn from it. Think about what triggered your overindulgence—not to punish yourself, but to choose smarter next time. “If you keep a food journal, you might see you ended up pigging out because you waited too long to eat,” Keri Gans, RD, says.
• Add on exercise. To feel in control again, simply tack on a few extra minutes to your regular walk, gym routine, etc. At the same time, “try not to think of exercise as a punishment for overindulging,” Zied says. If you do, you’ll grow to dread the gym.

Back On Track…..

……..weight wise that is on this fine Wednesday, 12/2/09!!! 

 

Unlike some, I do not mind talking about my weight at all, call it a “side effect” of an extreme (100+ pound) weight loss!  

So when the scale said 142 pounds this morning I was VERY happy.  =)  

If you follow my blog you know that is up “1″ pound from last week, however compared to what the scale said on Black Friday (144 pounds) & Saturday/Sunday (146 pounds) over the holiday weekend you too would be happy to see 142 pounds!!! 

Ok, on to my eats for the day…….starting with breakfast of course, I had a bowl of Frosted Shredded Wheat again with 2% milk, minus the banana (my camera battery was dead this morning so sorry for the “duplicate” picture from last week). 

Breakfast

Lunch came really EARLY today as I was starving by 11am and managed to suffer through until almost noon but finally couldn’t take it anymore so I heated up my last bowl of Chicken Tortilla Crock Pot Soup with some crumpled tortilla chips on top. 

Lunch

Than around 2pm to my “surprise” I was starving yet again so snacked on the below (1st snack around 2pm & 2nd snack around 2:30pm). 

Snack1

Snack2

I was planning to run at the park after work but I have had a horrible “headache” all day, had to stay a few minutes after work and the weather was a bit windy outside so I decided to skip it tonight.  The guilt of missing the run was bugging me at first but realized I needed the rest and I did run at the gym the night before. 

Once at home……which took awhile due to traffic, having to stop for gas and check my oil I got dinner done.  We had taco’s with yellow rice & black beans that I topped with a little cheese, taco meat, lettuce & tomatoes. 

Dinner

T.V. and xBox time followed dinner, plus a very short dog walk as it was raining out and we managed to get in bed around 11pm tonight as well. 

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TIP OF THE DAY! 

 

The Real Reason We EAT TOO MUCH (Continued) 

3. You’ve got fatty foods (literally) on the brain
We’re hardwired to hunger for fatty, sugary, salty foods because, back when our ancestors were foraging for every meal, palatable eats meant extra energy and a leg-up on survival, says David A. Kessler, MD, former commissioner of the Food and Drug Administration (FDA) and author of The End of Overeating: Taking Control of the Insatiable American Appetite. 

So it’s not just a lack of willpower that’s tripping you up, but rather your outdated survival mode. In fact, when you eat fat-rich foods, your brain not only gets a signal that your body is satisfied but also forms long-term memories of the experience, according to new research published in the Proceedings of the National Academy of Sciences. What once helped early humans survive is now giving us ever-expanding waistlines. 

Adding to the challenge to control overeating, the mere sight of food can cue up a craving. “[Cravings] are based on past learning and memories as well as the sight or smell of food, time of day, or location,” Kessler says. “You’ll walk down the street and start thinking about chocolate-covered pretzels because you’ve had them before on the same street.” 

How to get control:
Avoid eating your favorite treat if you’re in a particular mood, if it’s a certain time of day, or if you’re in a specific place; this will prevent you from creating a triggering link between those feelings or locations and that treat, Kessler says. And since the smell and sight of fatty, sugary foods is pure temptation, try to keep yourself from passing the bakery or ice cream shop you can’t resist. 

Also, pay attention to what you’re thinking when temptation strikes. “Once the brain is activated [by a craving], having that inner dialogue of, ‘No, I shouldn’t have that,’ only increases the wanting,” Kessler notes. Instead, focus on something you want more than that slice of cheesecake—from being healthier for your kids to feeling less winded when you walk to work—to help override the urge. 

If logic is out the window, indulge in healthier versions of your favorites such as low-fat frozen yogurt with almonds when you crave a sundae or a calcium-rich glass of nonfat chocolate milk when you need a chocolate fix. 

Tomorrow: You pigged out—now what?

Let The Season Begin!!!

So it is official!!!    

It is finally Tuesday, December 1st!  =)   

Once again I am doing my best to eat “healthy” and get my running/gym time in this week so I can make up for the end of last week and be good as long as I can before it happens again (this Friday)!   

Breakfast was eaten at home before leaving for work and I had one of my favorite cereals, Frosted Shredded Wheat, with 2% milk and 1/2 a banana.   

Breakfast

 

Lunch came even earlier today, just before 1pm, due to the fact that I ate breakfast about an hour earlier than usual this morning.  I had tuna on high-fiber whole wheat bread with baby carrots & 1/2 an apple on the side.   

Lunch

 

After 4pm I snacked on a Nature’s Own Trail Mix Fruit & Nut Bar that was much better than I expected.  My boss gave me a handful of them that I stashed in my draw awhile ago and 1st tried today.  

Snack

 

Once 5pm hit I was on my way to the gym and did the following:  

• 15 minute of abs (crunches, leg lifts, sides w/ball & yoga “boat pose”)

 

• 25 minutes of upper body weight machines (arms, back & chest)
• 30 minutes cardio (treadmill)
  • 20.40 minute, 2 mile “fast” run (5.5mph – 7.5mph)
  • 9.60 minute “slow” walk (2.5-3.0 mph)

I haven’t been on the “treadmill” for over 2+ months, since September, when I started training for the 10K (that I did a few weeks ago) as I did other cardio while at the gym as recommended by my 10K Training Program, so it was really nice to get back on it and I was VERY surprised to see how much better my running was on it!!!  =O   

I was able to run faster (going from 5.2-5.5mph previously to 5.5 to 5.7mph regular speed for most of my run) and I was also able to complete “2″ miles in 20 minutes & 40 seconds without it being difficult, unlike in the past when I would really have to push myself to do it in under 22 minutes!   

So my average treadmill “mile” is now approximately 10 minutes & 20 seconds……..which is amazing as I used to run it in 13 minutes (way back when), was stuck at 12 minutes for what seemed liked forever and recently (since summer) tried to stay at 11 minutes reguarlly……..so I am SO HAPPY if you can’t tell already!!!  =) 

Once home I heated up dinner (that I cooked on Sunday), which was Montreal Red Chicken, a recipe from my husband’s mom, with white rice & green beans. 

Dinner

 

A nice long, much-needed, shower followed dinner and then some xBox & t.v. time followed that until both the hubby & I fell asleep on the couch! 

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TIP OF THE DAY! 

 

The Real Reasons We EAT TO MUCH (continuted) 

2. You’re sabotaged by stress
Constant stress causes your body to pump out high doses of hormones, like cortisol, that over time can boost your appetite and lead you to overeat. “Cortisol and insulin shift our preferences toward comfort foods—high-fat, high-sugar, or high-salt foods,” says Elissa Epel, PhD, an associate professor at the University of California, San Francisco (UCSF), Department of Psychiatry and a leader of the UCSF Center on Obesity Assessment, Study, and Treatment. 

Fat cells also produce cortisol, so if you’re overweight and stressed, you’re getting a double-whammy in terms of exposure. Overweight women gained weight when faced with common stressors such as job demands, having a tough time paying bills, and family-relationship strains, according to a study published in the American Journal of Epidemiology. 

Cortisol, together with insulin, also causes your body to store more visceral fat, which is a risk factor for heart attack and stroke, Epel notes. What’s more, stress makes it harder to stick with a healthy eating plan. “It’s a reason why people go off diets,” notes Marci Gluck, PhD, a clinical research psychologist at the Obesity and Diabetes Clinical Research Section of the National Institutes of Health in Phoenix. Folks who normally restrict their eating, tend to overeat in response to stress. 

How to get control:
Sure, real-life pressures can put you in nonstop-nibble mode. But working stress-reduction techniques into your busy days can really help. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation—alternately tensing and relaxing muscle groups—significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders. 

Exercise will also do the trick. “Try dancing to your favorite tunes, running in place, playing a sport, or taking a simple walk,” says Elisa Zied, RD, an ADA spokeswoman and author of Nutrition at Your Fingertips. When you’re feeling edgy, make a habit of turning to these activities rather than diving into your candy stash. If you’re feeling completely overwhelmed by stress, talk to a counselor who specializes in stress management. 

Tomorrow: You’ve got fatty foods on the brain

Busy, Busy, Busy

So you might have guessed it……I was very BUSY on this Monday, 11/30/09!!!  Which is due to the long “holiday” weekend of course and all the stuff I had to catch up on from last week.  I am sure you all are feeling the same out there.

In light of my overeating over the past few days and also my lack of “exercise” (gym & running) as well I vowed to eating healthy and not miss the gym all week, until Friday that is when we are having my company’s Holiday Party and I will be indulging at that in moderation!!!

So to start out my healthy eating day I had a bowl of instant cinnamon high-fiber oatmeal with 1/2 a diced apple mixed in for breakfast.

Breakfast

Lunch was a little earlier than usual around 1pm as I was starving and still trying to get over my “cravings for sugar”.  I had a big bowl of Chicken Tortilla Crock Pot Soup with some tortia chips on top.

Lunch

Than just before leaving work I snacked on some baby carrots and a cup of no sugar added peach yogurt.

Snack1

Snack2

A “brisk” 2.5 mile run in the park followed work.  I finished in just over 30 minutes, which included a few minutes of walking before and after my run.  I am not sure how much longer I am going to be able to run at the park after work as the sun is starting to set earlier and earlier…..=(

After getting home, a little later than I would have liked, I whipped up some spaghetti and a small side salad for dinner.

Dinner1

Dinner2

I successfully AVOIDED all the “bags of goodies” that were left in my pantry/fridge and only munched on a few peanuts after dinner and a bit before bed time!  =)

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TIP OF THE DAY!!!

The Real Reasons We EAT TOO MUCH

They’re not what you think.  Here, the surprising modern-day triggers causing us all to chow down-and how to beat them.

We all know we’re supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chip cookies can cause us to throw our best intentions out the window?

We tapped the nation’s leading experts for the unexpected reasons why so many of us overdo it—so you can break the cycle and prevent an unwanted pile-on of pounds.

1. You’re not getting enough sleep
Missing out on your zzz’s not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety—leptin and ghrelin—says Kristen L. Knutson, PhD, a research associate specializing in sleep and health at the University of Chicago’s Department of Medicine.

According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest. The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and over time set the stage for type 2 diabetes, Knutson notes.

How to get control:
When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.

“If you’re feeling tired, you want carbs. But go for high-fiber carbs for long-lasting energy,” says Keri Gans, RD, a spokeswoman for the American Dietetic Association (ADA). “Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer.”

At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside. You also can prevent uncontrollable cravings in the first place by prioritizing a good night’s sleep—get seven to nine hours a night in a slumber-friendly bedroom (one that’s as dark and quiet as possible and reserved for shut-eye and sex only).

A final tip: If you’re plagued by sleep problems, ask your doctor for a referral to a sleep specialist. Also, see Potential Side Effects of Sleeping Pills.

Tomorrow: You’re sabotaged by stress

STUFFED!

So I pretty much STUFFED myself on this fine Sunday, 11/29/09!

Here is my day of eating from start to finish:

• Breakfast was an assortment of goodies, which included a slice of Pumpkin Roll, pears, a chocolate iced donut and 1/2 a banana.  Plus a cup of coffee.

Breakfast

Coffee

• Lunch was a bowl of the Chicken Tortilla Crock Pot Soup I made yesterday with some cheese and tortia strips on top, it was SO GOOD!  =)

Lunch

• Goodies that I snacked on throughout the day and evening!  =O

Bags of Goodies!

• Dinner was a Sunday favorite….pot roast with carrots, baked potato and a biscuit.

Dinner

As you can see it was a busy eating day for me and I was again quite STUFFED by the end of the day!  =O

In light of my “day of eating” and similar days that will follow in December I thought centering my TIP OF THE WEEKEND around the below would be a good idea for me to share with you and for me to follow (hopefully) as I am not planning to lose any weight during the holidays but do plan to maintain my weight!!!

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Tips For Maintaining

A person gains about 2 pounds over the holidays, but those who struggle with their weight often gain 5 to 10 pounds. In my weight-loss practice, I have found that the best approach is to encourage patients to focus on maintaining their weight rather than losing weight over the holidays. Here are several suggestions to help you achieve that goal.

1. Never go to a party or dinner very hungry. Always eat a high-fiber or protein-based snack to take the edge off. Some ideas include cottage cheese and fresh fruit, low-fat yogurt with a tablespoon of chopped nuts or two tablespoons of high-fiber granola or cereal, or a bowl of minestrone. Soup is one of the best options since it is high in water, so more likely to fill you up with fewer calories. In addition, research shows that people who begin a meal with soup tend to eat fewer calories during the meal. If you are planning on drinking alcohol, include a little fat in your snack such as nuts or string cheese as this will slow the absorption of alcohol, helping you maintain better control over food choices during the course of the evening.

2. Squeeze in time for exercise or physical activity. Take the stairs at the mall or department store. Do pushups, sit-ups, and jumping jacks while watching TV. Go for a walk before or after Christmas dinner. Plan outings at the park for the family. If you don’t have time to get to the gym, get a jump rope and commit to five minutes daily (everyone has five extra minutes).

3. Build a better eating environment. Use smaller plates and taller, narrower glasses to keep portion sizes under control. Fill at least half your plate with lean protein and vegetables and use the remaining half for the special, delicious, not-so-good-for-you items. Also, try to limit variety when it comes to higher-fat options, as research shows that this can lead to overeating. Choose one type of cookie instead of three. Finally, try not to waste calories on fillers such as rolls, chips, cheese and crackers that you can eat any time of the year.

4. Make trade-offs. Resolve to skip wine at one party and skip dessert at another. Have pasta or bread if that is what you are craving but limit yourself to one cocktail instead of two. Don’t have an all-or-nothing mentality when it comes to holiday eating. You can be social and in control. If you feel your resolve slipping, focus on how great you are going to feel in January when you have not gained weight for the first time in how many years?

5. Get rid of leftovers. If you are having a party, stock up on Tupperware and send guests home with the remaining Christmas cookies and treats. Not only will they appreciate the holiday spirit, you won’t be faced with the cookie tray for days.

Cracker Barrel

Despite it being Saturday, 11/28/09 I was up EARLY at 6:30a.m. as my hubby had to go into to work early this morning! 

Now, I did try to go back to sleep after he left, however I couldn’t so I just got up and headed downstairs quietly so I wouldn’t wake up my daughter & the dog.  While I waited for them to wake up I decided to make myself a nice cup of coffee as it was “freezing” in the house and while I drank it I snacked on an amazing piece of a Pumpkin Roll my friend gave me yesterday and surfed the net and did some blogging as well.

Early A.M. Snack

Around 9am my daughter finally woke up and I took the dog out for a walk soon after, than we got ready and headed out for a late breakfast just the two of us at Cracker Barrel.

I had the Old Timer’s Breakfast that included two scrambled eggs, two pieces of thick sliced bacon, two buttermilk biscuits w/gravy on the side, grits and fried apples!    

 

 

Old Timer's Breakfast

 

I shared my scrambled eggs with my daughter and only ate one biscuit, but the rest that you see was enjoyed by me! 

My daughter pancakes and syrup, which is her favorite.  =)

 

We did a little shopping after breakfast in their store and then headed to the grocery store to do some “much-needed” shopping before we went home. 

My husband didn’t get home until late afternoon so while I waited I put all the items I needed into the Crock Pot for the ”Chicken Tortilla Crock Pot Soup” recipe I got from Iowa Girl Eats at the following post:

http://iowagirleats.com/2009/11/16/a-few-of-my-favorite-things/

 

Lunch was skipped today as I was stuffed for a long time after my big breakfast.  I did however find myself hitting the below bag of goodies I got from my friend yesterday, SO GOOD!!!  =)

Bags of Goodies!

The Bags of Goodies included the following:

• Peanut Butter Chocolate Balls (on the top)
• Chocolate Covered Peanuts (on the left)
• Walnut Cinnamon Vanilla Powered Sugar Cookies (on the right)

In light of my skipped lunch, Dinner came early tonight and was homemade pizza.

Dinner

My side of the pizza is on the bottom right hand side that includes more cheese then the rest as my hubby doesn’t really like it but you must have a little on pizza of course.

My friend, Catrina, sent me some great TIPS to share on my blog that I will be sharing with you after my Sunday’s post tomorrow!  Sorry for the wait, but work is crazy after the long holiday weekend and I just can’t get to it until tomorrow morning!