This week we were unable to weigh in or take body measurements. Why? Michael was not at the church to unlock the office for us to retrieve our files/charts/tape measure or scale. Need week, prepare to show off how much you’ve lost…both in weight and in inches.
Since we didn’t have the ability to check our status by weigh in, we talked about recipes this week. One of the dishes we tried this past week was the Tilapia with almonds. The response was that this was a good dish and we would make it again.
Other recipes included Mary’s version of a family favorite—homemade goulash prepared with whole wheat noodles. She used ground beef and ground turkey to keep the yummy familiar flavors but with a leaner calorie profile. Her family was happy to eat this—no surprise you might say? That’s because she’s feeding men! (Insert laughter here, please) but I haven’t met a man who doesn’t enjoy it when a lady cooks for them. Keeping it lean and healthy was the extra bonus for all her ‘eaters’.
We welcome Holly G. to our group. Holly has been reducing calories and losing weight for some time now--with over 50 pounds lost!! She is joining our group to stay on track and continue the work she began on her own.
I passed out handouts that have snacks with 100 calories or less. If you need additional copies, please ask at our next meeting. If you are ever in doubt about what to eat as a snack here are a few quick picks: half an apple with 2 teaspoons of peanut butter, ½ frozen orange juice—frozen and eaten as sorbet, 9 Tootsie Roll Midgets (chocolate craving), 29 pistachios, and 60 Pepperidge Farm Baby Goldfish crackers.
On Wednesday morning I was watching the Rachel Ray Show. She had Dr. Ian Smith on talking about a few ways to trick ourselves and to stay on the path to healthy life changes. You can link to Rachel Ray’s page to read more: http:// www.rachaelrayshow.com
Here are Dr. Ian’s reminders and you can find the link to his Facebook page at http://www.facebook.com/pages/Dr-Ian-Smith/66447777852
Use the plate as a guide to decrease your portions. "Keep an inch between your food and the edge of the plate and make sure the food is not more than an inch high," he suggests. "Or use a salad plate as your entree plate."
Drink a glass of water before and after each meal to fill your stomach. "The water stretches your stomach. It sends a signal to your brain saying, 'I'm full, no more!'" he explains. "Now you're stretching the stomach to its maximum but on fewer calories!"
Use the color of the food as a guide to make the healthiest choices. "The best colors are the rainbow - so orange, blue, reds and greens are the best colors with all the vital nutrients that you need and the vitamins and minerals. The next best would be the browns, the whole grains and multi-grains," Dr. Ian says. "The worst of course are the whites, the enriched flowers."
Eat different foods and vary your menus. "If you change your diet every four days you prevent food boredom, and you burn off more calories because your body never gets adjusted to eating the same foods."
Here’s a recipe for each of you who are tired of drinking Sassy Water every day and want something warm to sip on.
It’s Soothing Ginger Tea from the Martha Stewart publication of http://www.wholeliving.com/
Step 1. Remove the skin from an inch of fresh ginger using a paring knife. Chop the ginger and measure a tablespoon per cup of tea. Step 2. Add ginger to a saucepan with water, 8 oz. per cup. Bring it to a boil, then simmer, covered, for 20 minutes. Pour into a teapot. Step 3. Remove the strainer from the teapot and discard the ginger. Add honey if desired. Tea can be refrigerated for up to a day; warm to serve.
Finally, DON’T FORGET TO EXERCISE! Take a walk. Dance while cooking. Rake the yard. Just get up and get moving. I think we should track our exercise time as well as our calories.
Have a Happy Weekend and eat Healthy!
~~C.
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