Set straight!

I just got back from Dr. Mike, the Chiropractor. He told me ...and showed me....how my hip and knee pain were from my hips being twisted....and, my hips being twisted were from my improper gait. I have the flattest feet in the world and no arch to speak of and now I have bunions too! He explained that the bunions are not caused by pointy shoes ( which I never wear) or heredity. They are cause by your feet rolling inward, called pronation, which put pressure on that part of the foot.....And, in doing so, your whole alignment is messed up causing problems in your other joints. He took a long time, using his skeleton model and showing me exercises to strengthen my thigh muscles and align my hips. He did an adjustment and he had me try on these orthotic flip flops .....the second I put them on, my feet and my whole body felt great. They look just like normal flip flops but the built in orthotic aligns your ankles and body correctly. So I bought a pair and I feel great! Now I can get back to my walking routine. So, thank you Dr. Mike! Dr. Mike is also a nutrition specialist so I'm a big fan!

Recipe of the Day


Healthy pan- fried chicken
click this link From Cooking Light

Tip of the day

When you're craving something sweet and there's nothing in the house, take Hershey's No Sugar Chocolate Syrup and add it to a big glass of skim milk. It satisfies the craving and makes you feel really full. For myself, I don't eat much dairy and My very favorite is Silk light chocolate soy milk. It tastes like a liquid fudgsicle and satisfies the chocolate craving. And better yet, it has 6 grams of protein and 2 grams of fiber per serving!

Yesterday's menu

Breakfast: omelet made with one egg and one egg white filled with mushrooms, red pepper and red onion, 1 tablespoon of cheese, topped with tomato--210 calories

Lunch: lean turkey burger, seasoned with 1 tsp Madras curry powder, on bun with red onion, red pepper and djon mustard-- 390

dinner: Gluten Free Cafe frozen dinner, fettucine alfredo-400

snack sweet potato chips w with spinach and artichoke hummus--185 calories
nectarine-60
pineapple-30
2 small cookies-150

Total-1425 calories

Talk about motivation...

I like to take photos and I'm usually the one you can count on to have my camera ready at an event. I'm also known for taking those photos of myself and my friends and "photoshopping" them to fix those things the camera does to us .....like adding all those pounds and wrinkles that aren't really there ( well, we wish they weren't there!)
I think I had been doing that so often to my own pictures ( shaving off a few pounds in strategic places....like my butt!) that I started to believe that's how I really looked! ( by the way, that's not me on the left. I wish I looked as good as her before pic!)
It only took a photo of me that someone else had taken that was not 'enhanced' that brought me back to reality and made me face the truth....and it's what pushed me to start this blog.
But, what I wanted to share with you is this very cool site weightmirror.com. It is an instant weight loss visualizer. You upload a full frontal photo of yourself , put in your weight and height and then using a sliding scale, you see how you would look after losing a certain amount of weight. Sliding the bar to 20 lbs lost, then 30....is a real motivator to keep on track. But an even better motivator is sliding it up to 20 lbs gained and seeing how I would look if I keep gaining! So, have someone take a photo of you this weekend and see your future self!

Recipe of the Day

Blueberry muffin makeover

Have you ever had one of those giant muffins you get by the 24 pack at those big warehouse stores and felt pretty good because when you looked at the nutrition info label, it said it only had 180 calories.....so you had two on the way home? Well, if you looked a little further you would have read that a serving size was 1/3 of the muffin! So that muffin is really 540 calories, the same as a Big Mac ! And let's not even mention the saturated fat ( okay, it's 16,grams a whole days worth......). Here is a recipe makeover from Good ( enough) Housekeeping for blueberry muffins:

• 1 cup(s) oats
• 1 1/2 cup(s) all-purpose flour
• 1/2 cup(s) packed brown sugar
• 2 teaspoon(s) baking powder
• 1/2 teaspoon(s) baking soda
• 1/2 teaspoon(s) salt
• 1 large egg
• 1 cup(s) low-fat buttermilk
• 2 tablespoon(s) low-fat buttermilk
• 3 tablespoon(s) canola oil
• 1 teaspoon(s) vanilla extract
• 2 cup(s) blueberries
• 1 teaspoon(s) granulated sugar

Directions

1. Preheat oven to 400°F. Spray 12-cup muffin pan with nonstick cooking spray.
2. Place oats in blender and blend until finely ground.
3. In large bowl, combine oats, flour, brown sugar, baking powder and soda, and salt. In small bowl, with fork, blend egg, buttermilk, oil, and vanilla; stir into flour mixture until flour is moistened. Fold in berries.
4. Spoon batter into muffin-pan cups; sprinkle with granulated sugar. Bake 23 to 25 minutes or until toothpick inserted in center of muffins comes out clean. Invert onto wire rack; serve warm, or cool to serve later.

Calories	165
Total Fat	5g
Saturated Fat	1g
Cholesterol	19mg
Sodium	250mg
Total Carbohydrate	--
Dietary Fiber	2g
Sugars	--
Protein	4g
Calcium	--

Tip of the Day

Don't assume "Healthy" Means "Low-Cal"
The label trumpets "low fat," "zero trans fats," or "no carbs." But these virtuous pronouncements don't tell you a thing about calories — which is what you need to pay attention to in order to lose weight and keep it off. "My rule of thumb is to look first at the calories per serving, then check the serving size," says Marion Nestle, Ph.D., professor of nutrition and food studies at New York University. You might be surprised by what the manufacturer considers a serving: For some cereals, like Grape-Nuts or certain brands of granola, it's only a half cup (compared to a cup and a quarter for Rice Krispies, say). "Once you match the product's serving size to what you'd actually eat, the calories might be considerably higher."

Yesterday's menu

Breakfast: Chex cereal with blueberries, cut up nectarine and 1/2 cup 1% milk-233cal

Lunch: Lean Turkey Burger on a bun-243

Pre-dinner reception at art gallery: 2 glasses chardonnay- 260 1 oz cheese-100
Dinner: 1 1/4 lb lobtstah, hardly any of the butter, 1/2 baked potato, tsp sour cream
1 glass chardonnay, 1/2 cup ice cream- 550 cal

Snacks- popcorn-250
watermelon-50

Almost 1700 calories, not bad for going out to a reception and dinner.

10,000 steps to healthy....

If it's your first visit, scroll down to my welcome message first!

Here we are....it's Friday and time to get started!

And it's time for my first weigh in. But, it's only a number, right? And I can make that number on the scale a little less if I wiggle my left foot and lean just a bit to the right...oops...wait a minute....it's time to get real, that's what this blog is about.

Now, I don't think it's necessary to weigh in each week if you don't want to. If you are trying to eat healthy following a sensible plan and you are exercising, then you'll start to notice yourself shrinking in those pants. But, I find that I like having little number goals to work toward. I've been at this long enough that I don't have a fear of the scale and I don't get obsessed by what number comes up. And, in that light, I'm not going to post the numbers here. I'll report in with results of my progress though. If you are the type who gets too obsessed with those numbers, then pack that scale away for now!

I'm basically following a Calories in/Calories out plan using the Calorie Count website over there on the right. It has a tool that tells you how many calories in a food and how many calories you burn off with certain activities. You journal whatever you eat and it has a really cool pie chart analysis that evaluates the nutrition in what you eat for that day. I find it very motivating when I see that I stayed within my calorie goal but that 60% was fat and it gave me a grade of C-!
I've always been a teacher's pet type of girl, so I strive for the A each day. That way it's not just about losing lbs, but giving my body what it needs and achieving overall health.
I plan to stay within 1500--2000 calories a day. I'm being less rigid because I am happy to have the lbs come off slower if it means I can still enjoy my wine and dark chocolate! Besides we all know that slow and steady weight loss is better for our health and makes it more likely that we'll keep on track. So, most days I'll stick to the 1500. My goal is to lose at least 1.5 lbs by next Friday.

This week's Exercise Challenge...Step it up!

Now, if you don't love to exercise, ( and I am betting most of us do not...who are those people?!) I find the best way to get started is to walk....with a pedometer permanently attached to your waistband. ( that way going from your desk to the coffee machine counts too!) Your goal for weight loss is 10,000 steps a day, which is 5 miles. Just wearing the pedometer will make you aware of how much (or how little) distance you cover in a day. The first day, just wear it to see how many steps you take in a usual day. Unless you have a job that involves being on your feet all day, my guess is it will be way below the 10,000 steps goal. So, should you immediately run out the door and walk the 5 miles to work? Of course not....there is a link on the right sidebar to the Walking Site and they have a page that will take you step by step, ( yes, I do puns as often as I can) through a Beginning Fitness Walking Program.

It's an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks. You can get a simple pedometer at any sports store or most chain drugstores too. But I like this one....it is very accurate and simple to use, just a reset button.
If you are new to fitness walking ( whaddayamean, I walk all the time!) it is different than regular walking. It's important that you warm up and cool down. And I have learned that everything that hurts gets all warmed up by the time you hit a half mile and it starts to feel good.....so remember that as you begin.
Walking essentials: an ipod or other music player, bottle of water and your cell phone ( as my Mom would say, just in case.....)
Ok, I've got the sneakers on my feet and my pedometer hooked on my waist. I'm off for my walk. The dog is staring at me longingly, but he just can't keep up. ( I'm sorry, but stopping to sniff every blade of grass to find the perfect place to pee really puts a damper on my target heart rate!)

Recipe of the day

Okay, the weekend is upon us so today's recipe is for a cocktail!!

As you know, I like my wine, but in the heat of summer, a nice frosty margarita really hits the spot! But there are over 500 calories in a margarita....fine if I'm not having food for lunch too ( it's happened!). So this refreshing drink is a perfect substitute. My sister Nancy introduced me to this:

Wine Cooler
In a nice glass, pour 6 oz red wine over ice
add 6 oz. ( or more) flavored sparkling water ( I use a no-calorie blueberry/raspberry flavor)
add a lemon or lime wedge and enjoy!
Try different wines and different bubbly stuff.

It's 160 calories, not as sicky sweet as the pre bottled stuff and it is very refreshing! And, you'll be enjoying all those great anti-oxidants and health benefits in red wine!

Tip of the Day

Have you noticed that bagels are bigger than they used to be? A typical bagel is no longer equal to two slices of bread -- it's more like four to six slices! Switch to a mini-bagel, and you'll save at least 180 calories . It may not look like much the first time you have one, but a mini-bagel really is satisfying after you get used to the smaller size. Thomas' makes whole wheat mini bagels that are 120 calories but even better, they have 4 grams of fiber and 6 grams of protein. A great snack when you need a carb fix!

Yesterday's menu

Breakfast:

Gluten Free Chex cereal with strawberries, added a cut up nectarine (out of bananas but this was delicious!) 1/2 cup 1% milk...all that for 210 calories!

Lunch:

3 tacos made with 1/4 lb ground lean turkey with chipotle pepper, diced tomato, 1/4 cup shredded cheese, lettuce, 1T sweet chili sauce....500 calories and very filling!

Dinner:

3 oz. grilled boneless lean Pork chop, baked sweet potato with 1 tsp Smart Balance spread with cinnamon, 1 Cup steamed summer squash, 1/4 cup fresh pineapple chunks....500 calories

Snack: watermelon in the morning and a gluten free granola bar in afternoon.....180 calories

Only 1400 calories, so I have to make sure I eat more...but I did get an A in the nutrition analysis!