Great Recipe Resource

I was looking through my Prevention Magazine, and came across a great web link:

prevention.com/recipefinder

Scroll down the page a little way and click on the box that says "Dietary Needs." Choose from the categories that show up -- I chose the low calorie recipes for women (inactive, which had recipes with lower calorie counts), and the result was over 1000 recipes! I've already found a few that I'm planning to try.

Make the Switch for Healthier Recipes

How do you modify favorite family recipes so they're more in line with your healthy-eating plan? It's not as hard as you might think. The key is to incorporate healthier alternatives into your daily eating routine. And here's a tip: don't announce that you've made a change in what you're serving your family. As the well-known slogan goes -- just do it. Odds are they won't even notice. They may even like it better than the old way! 

The following suggestions will help you lower fat, salt, sugar and calories, as well as increase the fiber in your diet:

If your recipe calls for: all-purpose flour

Try substituting: whole-wheat flour for half of the called-for all-purpose flour in baked goods. Note: whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

- Instead of bacon, substitute Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham).

- Instead of butter, shortening or oil in baked goods, substitute applesauce or prune puree for half of the called-for butter, shortening or oil. Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening.

- Instead of butter, margarine, shortening or oil to prevent sticking, substitute cooking spray.

- Instead of creamed soups, substitute fate-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents.

- Dry bread crumbs? Try rolled oats or crushed bran cereal. 

- Eggs? Try two egg whites or 1/4 cup egg substitute for each whole egg. 

- Enriched pasta? Whole wheat pasta.

- Evaporated milk? Evaporated skim milk.

- Fruit canned in heavy syrup? Fruit canned in its own juice or in water. Or, better yet, fresh or frozen fruit. 

- Fruit-flavored or fruit-on-the-bottom yogurt? Plain low- or non-fat yogurt with fresh (or frozen, thawed) fruit. Need a little sweetening? Add a touch of natural calorie free sweetener and a couple drops of vanilla.

- Cream cheese? Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Note: I find the fat-free cream cheese rather tasteless, and much prefer the Neufchatel cheese (sold in the dairy case right there with the cream cheese). 

- Sour cream? Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt. 

- Ground beef? Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product).

- Iceberg lettuce? Mixed spring greens, arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Note: iceberg lettuce has virtually no nutritional value.

- Mayonnaise? Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise. 

- Meat as the main ingredient? Three times as many vegetables as the meat on pizzas on in casseroles, soups and stews.

- Oil-based marinades? Wine, balsamic vinegar, fruit juice or fat-free broth.

- Salad dressing? Fat-free or reduced-calorie dressing or flavored vinegars.

- Seasoning salt, such as garlic salt, celery salt or onion salt? Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions. 

- Soy sauce? Sweet-and-sour sauce (but this can be high in sugar), hot mustard sauce, or low-sodium soy sauce. 

- Syrup? Pureed fruit, such as applesauce, berries, or low-calorie, sugar-free syrup.

- Table salt? Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends.

- White bread? Whole-wheat bread.

- White rice? Brown rice, wild rice, bulgur or pearl barley.

- Whole milk? Reduced-fat or fat-free milk.

Information found at www.mayoclinic.com

The Herron Chronicles #4

Cardio-Respiratory Endurance

Activities that develop cardio-respiratory endurance contribute directly to weight loss. When done properly, they are very effective in burning calories and stored fat. To improve cardio-respiratory endurance, use activities that keep your heart rate elevated at a safe and appropriate level for a sustained period of time. Examples include walking, jogging, running, swimming, rowing, spinning, or bicycling. The key is duration rather than intensity, although intensity should be adjusted upward with increased fitness levels. Start slowly with an activity you enjoy, and gradually work up to a more intense pace and longer duration. 

When I began, I started walking and gradually increased my duration to about 45 - 50 minutes and about 3 miles per day, every day. Walk briskly at a fairly rapid pace -- do not "stroll." I suggest being able to count at least 120 paces per minute. As my fitness level improved, walking no longer was sufficient to elevate my heart rate, so I gradually incorporated some jogging, and then running. Eventually, I was running the entire distance, or more, that previously I had only walked. I used an outdoor track at a local school, an indoor track, and treadmills at the YMCA. Before joining the Y, I used the indoor track at Green High School, and ran laps until I was running 3 - 5 miles per day, five days per week. After I had run my laps, I ran up and down stairs several times. I also mixed in a variety of basic calisthenics, doing several sets of pushups, sit-ups, and other basic calisthenics in between laps around the track. 

You need to exercise at a level of intensity that allows you to achieve your target heart rate and maintain that rate for a period of time. Target heart rate is that heart rate at which the body reaches 65 - 85% of its maximum capacity during strenuous exercise. Work carefully within you limits and increase intensity/duration gradually. For more detailed information than can be reproduced here, including how to calculate your target heart rate, see the following website:

www.primusweb.com/fitnesspartner/library/activity/thr.htm

The Herron Chronicles #3

Components of Physical Fitness

It is well known that the most effective weight loss programs combine nutrition and exercise. There are no shortcuts or "quick fixes." It is also well known that effective exercise should include activities that address all the components physical fitness. The best exercise program combines elements of cardio-respiratory development, strength training, and flexibility. 

These are the health-related components of physical fitness and are related to how well the systems of the body work:

1. Flexibility - the range of motion around a joint. 

2. Muscular Endurance - the ability of a muscle group to continue a specific movement over a period of time without fatigue.

3. Muscular strength - the ability of a muscle group to exert force during an activity.

4. Cardio-respiratory Endurance - the efficiency of the body's circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity. 

5. Body Composition - the relative percentage of body fat compared to lean body mass. 

In the future, I'll tell you about my own training routines in each of these areas.

Eating Clean

Over the course of my quest toward better health and fitness, I've come to appreciate something called Clean Eating. You may have noticed two books in the recommended book section of the blog that refer to clean eating. So what does that mean? Take a look:

Clean Eating Principles

1. Eat 6 small meals each day.

2. Eat every 2 to 3 hours.

3. Eat a combination of lean protein plus complex carbohydrates at each meal. 

4. Drink 2 to 3 liters of water each day. 

5. Depend on fresh fruits and vegetables for complex carbs, enzymes and fiber.

6. Eat whole grains, not refined, over-processed, chemically charged foods.

7. Choose lean protein from poultry, fish, wild game, soy products and legumes. 

8. Eat healthy fats every day from fish, healthy oils, nuts, seeds and grains.

9. Never miss a meal, especially breakfast.

10. Stick to reasonable portion sizes. 

AVOID These

- Over-processed, refined foods

- Chemicals and preservatives

- White flour

- White sugar

- Artificial sugars

- Saturated and trans fats

- Alcohol -- avoid or minimize intake

- Calorie-dense foods with little or no nutritional food value

Now, I don't eat only what's on this list, but I do feel better when I do. Seriously. Have you ever stopped to think about all the stuff we eat that's masquerading as food? Start reading labels consistently and your eyes will be opened. 

I do make much better choices than I used to. I avoid pre-packaged, processed foods as much as possible -- and it's possible most of the time. Fresh or frozen fruits and vegetables -- not canned. I love salads, and make them frequently. Mixed greens, not iceberg lettuce. As a matter of fact, I just made myself a salad of mixed greens, carrot shreds, black beans (1/4 c. or less), corn (1/4 c. or less), some cut up, pan grilled chicken breast (about 1/2 c.), small green olives and an ounce of fat-free tomato and basil feta cheese. For the dressing, I used about 1/2 tablespoon of olive oil and some balsamic vinegar. Delicious. 

Snacks? One thing I like are Nature Valley Crunchy Granola Bars. They come 2 to a packet, and both bars are considered one serving -- it doesn't mean you have to eat both bars at the same time but, if you're really hungry, it's only 180 calories for both. Think before you eat. And again, read those labels. What you think is one serving could be two or three -- or more. Fruits (don't go overboard here -- remember portion control) and vegetables are good (use a fat-free dip, if you want, but ration it out. Learn to stick to the portion sizes on the container -- or less). Crunchy foods -- foods that take some time to eat -- are better than foods you can wolf down in three seconds flat. You're still going to think you're hungry, even if you're not, if you don't give your brain time to realize that you've eaten. 

I could go on and on. Obviously.  :-) 

Clean Eating Principals and Avoid These lists can be found in The Eat-Clean Diet for Family & Kids by Tosca Reno

The Herron Chronicles #2

Here is the second installation of our articles written by Mr. Herron:

The Role of the Mind and the Will

Last time, I mentioned that it is necessary to possess commitment and determination in order to achieve any significant weight loss or physical fitness goals. You're embarking on some permanent lifestyle changes -- changes in the kinds of choices you make. It is this commitment to lifestyle change that keeps the weight off! Without this kind of commitment, there are two things that will interfere with progress -- distraction and rationalization. You must conquer these tendencies. And, you will build character through discipline, as well as lose weight, feel better, and become more physically fit and healthy. Remember, if it was easy, there would be no weight loss or fitness problems for anyone.

Distraction

Distraction is anything which which divides the attention or prevents concentration and focus. You must become focused. Examples of distraction include "I'm too busy"... "I don't have time"... or "I'll get around to it later." Getting rid of distraction is part of lifestyle change.

Rationalization

Rationalization is the tendency to make explanations which are essentially excuses. Examples include "One doughnut won't hurt me"... "It's only a hundred calories"... or "I'll eat less tomorrow." Rationalizations are polite ways of making excuses for doing something that probably shouldn't be done. Another part of lifestyle change.

Successful weight loss and becoming physically fit starts out in the mind. You must first get mentally fit. It takes a determined and committed mental attitude to make it happen. But, the health benefits and enhancement of self-confidence are definitely worth the effort and discipline. 

Also, find a goal that you would really like to achieve. I suggest that you go shopping. Find some nice clothes that you would really like to be able to wear, but can't. Get motivated to fit comfortably into these clothes! Think how good you will feel, both physically and mentally, when you can. Don't say it can't be done. There is no "can't!" Make it a priority! Go for it! Your health and well-being will be the "Biggest Winners"!

A Pain in My Heart

I'm sitting here watching Oprah. Normally telling you that wouldn't be a part of the blog, but today's show is about overweight teens -- seriously overweight teens. Hearing them tell their stories grabs my heart and twists it -- the pain these young people are living with every day has become who they are. Their obesity has become their identity. Their reality. Their anguish can be felt through the TV screen as they relate how they feel about themselves and how society, as a whole, seems to feel about them. Many of them are, for the first time in their lives, beginning to understand that this isn't just about eating. It's about understanding why they have eaten, and continue to eat, to the point of endangering their health -- both physical and mental. Hopefully it will be about teaching them to change those patterns. I feel their pain, even though my weight problem would seem trivial in comparison to theirs. The feelings are the same.

Emotional eating. I did it most of my life. You feel bad about yourself or about something that has happened, so you eat and feel better. It's an area you think you're controlling, but really, it's controlling you. Food comforts you, if only for a time. Then you are disgusted with yourself for eating without thinking about what you're actually putting in your mouth, and gaining more weight. So you mindlessly eat something and feel better -- until you stop to think about it again. And then... well, you get the idea. I think perhaps I learned this from my father. He was well over 300 pounds for most of his life, until he died when he was 60 years old. He was a very unhappy person -- I saw a side of him that not many people saw. He didn't like himself much.

We must learn to be more responsible about our health and our habits. We need to understand how our eating is affecting our health, as well as being aware of what we are teaching our children by our example. Food should never be our best friend -- our comfort zone -- our safe place. As I write these words, I realize that describes what our relationship with the Lord is meant to be. How odd. How sad. How enlightening.

Bob's Update

I know you're on the edge of your chair waiting to find out what we ended up doing about our Bob Evans breakfast this morning. I ordered Egg Lites (like Egg Beaters) a la carte and a cup of oatmeal with some chopped pecans. I also had decaf coffee. My husband had two eggs, over easy, and one multi-grain pancake. The waitress misunderstood my order and brought a bowl of oatmeal instead of a cup, so my husband ate half of that, too. 

It worked for both of us. We were each full enough to be satisfied, without the mega calories and fat. We will definitely do this again, instead of the 733 calorie omelet with 53 grams of fat. 

Investigate and be informed about what you and your family are eating. Not all restaurants provide nutritional information, but many do. Look around their websites (you may have to look hard). You can also take a look at the Eat This! Not That! books to get an idea of just what it is you've been eating. You will be amazed. And not in a good way.

Supersize Me Facts

If you recall, I recommended a DVD called Supersize Me last week. I advised that there are certain things in the movie that make it unsuitable for children. I still highly recommend that you, as a responsible adult and as a parent, view this movie, but want to make you aware of the 'red flags'. I went to a website that pointed out the questionable scenes:

- We see Morgan getting a rectal exam, although a black bar is superimposed over his bare butt. 

- During Morgan's "Last Supper" [this is his last healthy meal before he begins his month-long fast food only diet] at his apartment there is artwork on the wall of a bare-chested woman.

- Morgan's girlfriend briefly discusses the effects of their sex life because of the diet.

- There are a few scenes depicting stomach reduction surgery.

- A chicken's head is cut off (animated). An animated clip shows a chicken getting skinned, butchered, and compressed into nuggets.

- We see Morgan getting several blood tests.

- Contains occasional profanity, including one use of the word f***.

- Some mild references to alcohol/drugs/smoking.

- There is a disturbing medical procedure.

- Morgan vomits after eating a 'supersized' meal and the camera zooms in on it. 

So, if you can deal with all that, watch the movie. It will open your eyes to the way we, as a nation -- and, more importantly, our children -- are being affected by the fast food industry. It's not a pretty picture. And I'm not just talking about the vomit scene.

Going to Bob's

My hubby and I are off to Bob Evans again. Some habits are hard to break. My plan is to order scrambled eggs a la carte and a cup of oatmeal with some pecans thrown in. I won't use the brown sugar -- I'll use the natural no cal sweetener I carry in my purse*, and just a little bit of milk. I may have to go with the 1/2 omelet, though, if Dan has his heart set on that. I'll just have to cut calories later in the day.

*My daughter, Lindsey, was always after me to stop using Splenda -- or any other artificial sweetener, for that matter. For the past year or so I have been using NuNaturals White Stevia Powder instead. There are other brands, but I'm satisfied with this one for now (I understand other brands come in liquid form, too, which I may try sometime). The back of the box states: NuNaturals uses our special, highly concentrated Stevia extract, NuStevia, from which the bitterness of the extract has been removed...  Maltodextrin [the added ingredient] is a carbohydrate derived from corn, added to make measuring easier...  NuStevia is a natural plant extract. I like the way this sweetener tastes, and use less than 1/8 of a teaspoon (this is an estimate -- I don't carry around measuring spoons) for a cup of coffee. I carefully fold down the top of the packet when I'm done with it, because it still has enough for two or three more cups of coffee. So now I'm happy, and my daughter is, too.  :-)

Investigative Eating

My husband and I enjoy going out for breakfast on the weekends. We rarely go out for lunch or dinner, but always for breakfast on the weekend. To be more frugal with money and calories, we have gotten into the habit of ordering a Turkey and Spinach Omelet plate at Bob Evans and splitting it. This works out well. We each get half of the omelet and a biscuit, and he gets the home fries. Since The Biggest Winner began, I've opted out of the biscuit and just have the 1/2 omelet. 

Since I didn't have school today, we decided to go for a late morning Turkey and Spinach Omelet. Since I've been keeping a food log of everything I eat (and yes, I'm keeping up with it every day), I decided to look at the Bob Evans website when I got home for the nutritional information. I thought we were making a fairly healthy choice. Hoo boy -- are we ever going to talk when he gets home tonight. We need a new game plan. 

The omelet alone is 733 calories. True, we split that -- but that's not all. It has 53 grams of fat, 861 grams of cholesterol, and -- get ready -- 2184 grams of sodium. And that's not even counting the biscuits and home fries my husband is eating. I started scanning through the other breakfast items, and there are a few choices we can work with. But not many. 

My husband has come to depend on me to tell him what the "smart" choices are on the menu when we go out to eat. I have a feeling I'm going to be cooking more weekend breakfasts at home -- which is fine. I like cooking, and he likes what I make. We will still go out to eat, but maybe not as often. And definitely with our eyes (but not necessarily our mouths) wide open. 

This is my challenge to you -- take a look at the nutritional information for the places you tend to eat when you go out. I'm not telling you what to eat -- just to be aware of exactly what you are eating. 

Supersize Me... NOT!

Have you heard of a movie called Supersize Me? We rented the DVD, and I was just watching it. I think I'm going to buy it, as a matter of fact. If you haven't seen this movie, I highly recommend that you rent it. I would say the whole family should watch it, but there is some language and at least one adult reference that, in my opinion, makes it inappropriate for children. The information will prove invaluable to you, as a parent -- as one of the people who provides food for your children now and, directly or indirectly, teaches them eating habits that they will likely carry with them throughout their lives. 

Let me say that I recommend the portion of the movie that I've seen. I'm going to have to wait to see the end, because the DVD we rented seems to be defective. The information that I did see, however, is definitely eye-opening. Not a whole lot of new info for me, but presented in a way that makes it hard to ignore the consequences of what we put in our bodies. 

The Herron Chronicles

When we held our first CHCS Biggest Winner program last year, I asked Dave Herron if he would write an article for the BW newsletter. Not only did he write that article, he wrote a series of articles, each dealing with fitness or nutrition. I've decided to post those articles on the blog so you may benefit from his wisdom and experience. 

You see, Mr. Herron lost a substantial amount of weight since the time my daughters went to CHCS -- an inspiring amount of weight, as a matter of fact. After much consideration, he has agreed to let me post some "before" and "after" pictures, which I will do somewhere in the midst of his articles. You will be amazed. And now, I give you (drumroll, please)... the Herron Chronicles, part one:

You know there's a problem when you get out of breath going up a short flight of stairs... when you have difficulty finding clothing that fits... when you look in the mirror and can't understand who the person is looking back at you... when you get angry because you have allowed this situation to develop due to a lack of self-discipline... when you get frightened and realize that if some drastic actions aren't taken immediately, your life may be much shorter than you expect. I decided to do whatever it took to completely change my circumstances. I realized that I was the owner of this health-threatening and perhaps life-threatening problem. There was no one else to blame but myself.

Thus was the beginning of my commitment ten years ago to remake and overhaul my physical condition. I use the word "commitment," because without a deep and intense commitment, nothing is going to happen. Substantial weight loss and getting into good physical condition is a perfect example of the adage; "the future is created by actions... not intentions." The motivation behind the action was the two powerful emotions of fear and anger. You have to create new and different eating behaviors. You have to decide to "eat to live rather than live to eat." The key to successful weight loss, keeping the weight off, and getting into good physical condition is based on lifestyle change. There are no shortcuts. It is simply desire, determination, priorities, and hard work.

In the beginning, I began by reducing my total consumption of fat in the food I ate. I examined everything in terms of its fat content. Since there are more than twice as many calories in every gram of fat as there are in any other kind of nutrient, I was immediately able to reduce my caloric intake with fat control. The bottom line for anyone who wants to lose weight is the same... you must expend more calories than you consume. Period. You must learn to live by eating fewer calories. It isn't about the latest fad diet. You don't spend the rest of your life on a diet. It is about basic changes in your eating habits. It's about what you eat and how much you eat. 

And, you must increase your activity level so that your metabolism will increase and you will expend some of those calories. In the beginning, I started simply walking up and down the side streets in my neighborhood. I was soon briskly walking three miles a day -- every day. You have to increase your heart rate -- I can tell you more about that later. 

That was the strategy -- in the beginning. Later, adjustments would be forthcoming in nutrition and exercise since the initial plan needed revised as I made progress. My nutrition and exercise routines today are quite a bit different than those I followed in the beginning. 

This isn't really about pounds. It's about body composition. Muscle weighs more than fat. You want to be muscular because lean muscle burns more calories than fat -- even when you are asleep. The way I could tell I was making progress toward my goals was in the changes in my clothing sizes. Just to show what can be done, today I wear the same waist size I wore when I graduated from high school in 1969 -- size 34. 

Later, I'll tell you how I keep my weight under control and how I maintain a very high level of physical fitness... regardless of age. 

Pictures Worth a Thousand Words

I've never liked having my picture taken -- I just don't. Never have. Usually it's not a problem, since I'm normally the one taking the pictures. But every so often a camera falls into the wrong hands and there it is -- photographic proof of my lack of self control down through the years. You can avoid getting on a scale (yes, even at the doctor's office), or even looking at the full length view in a mirror. But when someone hands you a stack of photos to look at you may be taken by surprise. You're face to face with... you. 

I have a bit of weight to lose this time around, but not like the sixty I dropped before. I wanted you to see that it can be done. Believe me, if I can do it so can you. So, in the spirit of transparency and in the hope that this may serve to be even a small encouragement to someone, I give you -- me. 

I was about 19 or 20 here. According to something I read in one of the "You" books by Drs. Roizen and Oz, this is the time we are at our optimal weight. No kidding. 

I would be 29 here. No explanation needed. :-)

Let's see, I'd say around 34 here. Ah, cake -- a creative outlet and a sugar fix!

Don't even think about touching my cake, kid. 

Please tell me that horse isn't grimacing. 

Big mama is getting bigger.

One of my highest weights. 

At my daughter's wedding last August. 

And me, at the beginning of the 08-09 school year.

There you have it. I know I've put on weight since that last picture was taken. I don't know for sure what I weighed then, but I know what I weigh now. So do you, come to think of it! I know that my clothes are tighter than they were a few months ago, and that I had slipped back into some careless eating habits. The ones that put on those extra pounds in the past. I don't want to go there again, and so I set my eyes to the future. It's fifteen to twenty pounds lighter there. And by the way, I'm on day #2 of keeping a log of what I eat. One day at a time!

Too Cool

I had to say a bit more about that website I told you about -- FitDay.com. This is something I will definitely be using. I was just playing around with it a little bit yesterday, kind of getting an idea of what it had to offer. Today I entered my information, and will be using this tool each day. And remember, it's free.

I entered my current weight (158.5 -- there, I said it) and my goal weight (I'll let you know that one later, when I get there), and it calculated what my daily caloric intake needs to be. It takes into consideration your height, age, and current activity level. It estimated how many calories I am consuming in order to be the weight I am, and told me how many calories, per day, that I would need to decrease that by. It's do-able. And being aware of what I'm eating will help tremendously. 

To that end, I have begun keeping a log of what I eat each day. It will take a few days to remember to enter everything -- and I mean everything -- that I eat, but I will do it. I'm going to carry a small notebook and, if I'm not at home, write down what I eat and enter it into the program later. I want to be aware of what I'm putting into my mouth, because mindless eating will get you in the end (pun intended). Trust me, I know. 

There are more features I haven't explored yet, but I will. It even provides an area for journaling, if you are so inclined. There is a section where you can record your daily workouts, but I'm not sure if I'll use that. I've gotten used to using a workout log that I created, recording which exercises I do, and how many sets and reps. But if I decide I like the FitDay method better, well, I have no problem using something that works better for me. 

It took me a few days to get in "the zone," but I think I'm there. I'm ready to do this and do it right. I'm tired of making excuses and, little by little, seeing the pounds creep back on. How about you?

It's a Brand New Day

Accountability. We don't always like it, but it serves to keep us on track. The Biggest Winner is a way to keep us accountable by means of the weekly weigh-ins. It helps us to know that we will be weighed each week -- a short-term goal to shoot for. One step at a time. 

Then there's awareness. In the area of weight loss, and in the process of revising the way we look at food, we need to be aware of what we have been putting into our bodies. What and how much. We are often totally unaware of the amount of food we eat over the course of a day. Mindless eating adds unwanted pounds to millions of Americans. Just look around.

I now know of a wonderful online tool, and I want to thank my friend Melanie for taking the time to introduce me to it!  It's called FitDay, and I'm putting a link to the FitDay website on the blog (look in the column to the right of the posts -- that's where all links will be when I find new ones to share). It will help you keep track of what you're eating, track your weight loss, tell you what your optimal weight is for your height and age, and so much more. I won't waste space telling you about all the features -- I urge you to go and check it out for yourself. And, believe it or not, it's FREE! 

Soup du Jour

I love soup. Good, homemade soup. And hey, there's good news! Soup can be a great, healthy meal. I will pass recipes along, but I like to be creative with soup. Oh, I just thought of something. I have a wonderful recipe that Marcie Vargo shared with some of us a couple years ago, and I'll give you that one today. 

What I started to say was that you don't have to have a recipe to make soup. Many times it's a great way to use up that almost-questionable produce that's in your fridge. Why, last night I threw together a tasty soup (my husband said so) that included lowfat turkey sausage, ground turkey, a chicken breast, turnips, corn, carrots, celery, garbanzo beans, a can of diced tomatoes, water, seasonings, and a little chicken stock base to boost the flavor. I always make a big potful, and then have enough for another meal, as well as enough to put into smaller containers to freeze for future lunches. 

To make soups that will promote, not hinder, your commitment to eating healthier, stick to ones with clear broth. Steer clear of the calorie and fat-laden cream soups. 

And now, here's Marcie's delicious Chicken Kale Soup:

(amounts not specified -- use your own judgement)

chicken breasts, without skin (the original recipe calls for with skin, just so you know)

carrots, coarsely cut               kale, chopped           onion, whole

celery, chopped (including leaves)       diced tomato, canned

tortellini noodles         whole cloves          chicken bouillon (optional)

garlic powder          salt & pepper to taste

Cut off ends of onion and remove peel. Stick whole cloves into the onion. Place the chicken, celery, carrots and onion in soup pot and cover with water. Bring to boil and simmer for 1 to 1-1/2 hours. 

Remove chicken and onion from pot and set aside. Discard skin, then de-bone and shred chicken. Return chicken to pot. 

Add seasonings, kale and noodles. Boil 10 to 15 minutes more. Take cloves out of onion (which should be cooled by now), then chop onion and add to soup. 

Enjoy!

Know Yourself

When you're going to work out, it's important to know yourself or, more precisely, to know your body. Know your strengths and your weaknesses. Don't let the problems stop you, but learn to work with or around them. 

I've mentioned that I have arthritis. There are things I could do -- ways I could move -- twenty years ago that I doubt I will ever be able to do again. Not without surgery, drugs or divine intervention. But when it comes to working out, I have learned to listen to my body. If I can't do a particular exercise, I either alter it in some way to accommodate my existing capabilities or move on to a different exercise that will accomplish the same thing. Trial and error. 

Working out can involve discomfort, especially when you haven't been physically active in awhile. You need to ease into it. Start slowly and build. You may surprise yourself once you've been at it for a week or two -- your endurance will improve. But don't hurt yourself by being overly zealous in your fitness quest. Work out smart. It's ok, even necessary, to push yourself. But do it little by little, allowing your body to gain strength as you gain confidence and determination. 

For women, I highly recommend the book Do It Right (The 75 Best Body-Sculpting Exercises for Women) by the publishers of Shape Magazine. You can find it on Amazon.com or on the website for Shape Magazine. This book offers 75 exercises -- some you can do at the gym and some you can do at home. I work out at home, using a stability ball, free weights, a resistance band with handles, and a Pilates resistance ring. Most of the exercises I do come from this book. I like it because there are descriptions and illustrations of the right way AND the wrong way to do each one. This will help you avoid accidentally hurting yourself by doing moves incorrectly. 

So start gradually -- but start!

Biggest Winner Bloggers Unite!

Today I made the decision to use the blog instead of the weekly e-newsletter for our Biggest Winner participants. I am excited about the possibilities! This will afford us so many more options than the newsletter format. I will be posting health and fitness tips... delicious, healthy recipes... encouragement... and who knows what else. We may even have a few good laughs along the way!

What I'm really excited about is the fact that this can be a more interactive way to communicate. You are welcome to just come to the blog to read, and put to use the new information you will find there each week. Actually, quite often things will be posted more often than weekly -- you might want to check every few days. 

But you don't have to just read.  You are invited to ask questions, offer encouragement of your own, share your struggles and successes, even your own healthy recipes. I think we're going to have fun with this, and it may serve to help keep us on track more effectively. I don't know about you, but I need all the help I can get. We can do this!

Me? Blogging?

A week ago I didn't even know what a blog was. No, I'm not kidding. I had heard the term, and knew it had something to do with communicating online. Then a friend's daughter sent me a message on Facebook (!) and invited me to visit her blog, thinking that I might enjoy it. And thank you, Tricia -- I do. Very much. You are a gifted writer, and your blog reveals your talent, as well as your sweet spirit.

This week we are starting the second annual "Biggest Winner" program at the Christian elementary school where I'm the Communications/Outreach Coordinator. It seems I am the Biggest Winner Coordinator as well. Having lost sixty pounds several years ago, friends and acquaintances tend to look to me for reinforcement and encouragement in their quest towards better health and fitness. Maybe it's because they know I struggle, just like they do. At least ten of those pounds I lost have found me again. Hence, I will be participating in the Biggest Winner. And I WILL lose that weight. The survival of my waistbands, buttons and zippers depend on it. 

I have fallen back into some bad habits and need to get back on track. I know my problem areas, and have chosen to ignore them. Especially over the holidays. I never met a carb I didn't like -- and they LOVE me. Especially the ones shaped like stars and bells with glittery sugar sprinkled on top. I honestly believe it is a kind of addiction with me. It's like I don't have an "off" switch once I get started. 

I know, I know. Don't deprive yourself -- just have a little bit. Well, it doesn't work that way for me. I know this. It's better -- for me, at least -- to just stay away from certain foods. Once they're out of my system I don't miss them. I actually prefer to eat good, whole foods. Unprocessed, for the most part. When I eat the "wrong" things for me, I feel sluggish. My stomach hurts. My joints aren't too thrilled about the whole thing, either. Arthritis, you know. I would never say I'm thankful for arthritis, but it does motivate me to keep the weight off. And yet, until they're out of my system, I crave those sugary, starchy, empty carbs. 

And so, I am starting this blog as a means of encouraging others. I would like it to be a place where I can pass information along about fitness and healthy eating. I will share recipes and tips to help you, if you're trying to turn over a healthier leaf. And I want you to feel free to ask questions -- vent, even. This blog may evolve into something more but, for now, the focus will be living a healthier life. Living life aware. Aware that there are consequences to the choices we make. For now, let's apply that to our physical selves. It will naturally extend into other areas, don't you think?