No, I'm not feeling Shakespearian. I've been thinking lately about how this past month has been different for me, though, and it has to do with the way we use words to talk about weight.
As I posted last month, my brother was in town for a week in July. During that week, I'd planned to keep on track, more or less, with exercise, drink my usual 3 liters of water a day, do my best to get enough rest most days, and eat healthfully as I normally do.
But even the best-laid plans of mice and moms go astray, and this was the case for me. I did all right with getting a reasonable amount of rest, but otherwise, things were pretty crazy. I don't think I got in 3 liters of water a day any of the days my brother was in town. I exercised a day or two, but not many. We went out to eat far more often than I'd planned, and I ate and drank more than I normally do.
It wasn't hard for me to predict that I'd gain a few pounds. As is typical for me, my size and weight remained unchanged until mid-July, long after my brother was home. I'd already returned to my usual habits, but the weight suddenly showed up anyhow. I continued on with my usual routine. Without any effort, two weeks later, the weight was gone again. I'm back to the size and weight I was when my brother arrived.
That's not so thrilling, I suppose. What did surprise and please me, though, was that not once did I feel worried or guilty. I had a plan for the time while my brother was here, but other things were more important, knowing that he'd only be visiting for a week. I knew with certainty I'd return to my usual routine when he left, and I knew my usual routine would bring my weight back to normal.
Wednesday, August 4, 2010
Friday, July 30, 2010
Sugar Free Orange Chicken
 |
| Sugar Free Orange Chicken |
Cooking sherry is the secret ingredient that gives this recipe an authentic Chinese restaurant flavor. However, if you prefer not to use it, you can leave it out. The recipe will still be delicious without it. You can substitute apple juice, orange juice, or chicken broth instead.
If you prefer your meals on the mild side, use ¼ teaspoon crushed red pepper flakes. But don’t omit them! It won’t make this dish spicy; it adds just a touch of heat, which helps replace the flavor of fat.
You can make this dish quicker and easier to prepare by using bottled minced garlic, which is usually stocked in the produce section of most grocery stores. If you can find it, bottled minced ginger can be used instead of fresh ginger.
Ingredients:
Cooking spray
2 garlic cloves, peeled and minced
1 tablespoon fresh ginger, minced
¼ - ½ teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken, cubed
2 tablespoons cooking sherry
2 tablespoons Splenda
3 tablespoons cider vinegar
2 tablespoons reduced-sodium soy sauce
1 teaspoon cornstarch
½ cup sugar-free orange marmalade
Directions:
Spray large skillet with cooking spray. Combine garlic, ginger, red pepper flakes, and chicken in skillet over medium-high heat until chicken is browned, about 5 minutes. Meanwhile, combine sherry, Splenda, vinegar, soy sauce, and cornstarch in small bowl until cornstarch dissolves. Add sherry mixture to skillet and cook until sauce begins to thicken, about 3 minutes. Add marmalade, and continue cooking until chicken is no longer pink inside.
Nutrition Facts:
Makes 4 (1-cup) servings. Per serving, 148 calories, 14 grams carbohydrate, 3 grams sugars, 0 grams fiber, 21 grams protein, 3 grams fat, 1 gram saturated fat, 2 grams monounsaturated fat, 220 milligrams cholesterol, and 722 milligrams sodium.
Monday, July 26, 2010
Weekly Goals for July 25 -- July 31, 2010
I'm fond of saying that even dietitians sometimes get off-track and need to refocus. Such is the case this month. During the week my brother was in town, I barely exercised, drank less water, got less sleep, and ate out far more often than I usually do.
Since then, I've gotten back into my usual groove with exercise, water, rest, eating, and nurturing myself. So, my goals are once again the same-old, same-old:
1) Gazelle or run every day; squeeze in some dance at least 3 times this week
2) Drink at least 3 liters of water every day
3) Continue getting to bed by 11 PM
I'm also looking forward to getting back on track with posting here. I have some fun new recipes to share, as well as some interesting articles to discuss. And as always, if you'd like to post your weight management goals, please do. The accountability and support are invaluable!
See you later this week!
Since then, I've gotten back into my usual groove with exercise, water, rest, eating, and nurturing myself. So, my goals are once again the same-old, same-old:
1) Gazelle or run every day; squeeze in some dance at least 3 times this week
2) Drink at least 3 liters of water every day
3) Continue getting to bed by 11 PM
I'm also looking forward to getting back on track with posting here. I have some fun new recipes to share, as well as some interesting articles to discuss. And as always, if you'd like to post your weight management goals, please do. The accountability and support are invaluable!
See you later this week!
Monday, June 28, 2010
Weekly Goals for June 28 -- July 4, 2010
I'm still on target with my goals, and my goals are still right on target. My schedule is changing around this week, though. I have a belly dance performance tonight, my brother is coming in to town Wednesday, and the 4th of July is right around the corner.
So, my goals for this week are:
1) Continue with 3 liters of H2O daily.
2) Do my best to get enough rest. My sleep schedule will no doubt be disrupted, and the day after too little sleep, I'm going to focus on getting a little extra hydration, extra non-starchy veggies, and taking it easy.
3) Make exercise for at least 30 minutes a day a priority. Tentatively, I'm planning to go for a run or work out on the Gazelle daily, and go to my dance class Tuesday.
4) Find a great article about buffet eating tips, and post it here Friday along with observations from our trip to the Studio B buffet at the M.
5) Make time every day to be alone, preferably in nature; make time for my breathing exercises; make time for my usual spiritual and organizational exercises.
That should do it...We'll see! If you wish, post your own goals here. Have a terrific week!
So, my goals for this week are:
1) Continue with 3 liters of H2O daily.
2) Do my best to get enough rest. My sleep schedule will no doubt be disrupted, and the day after too little sleep, I'm going to focus on getting a little extra hydration, extra non-starchy veggies, and taking it easy.
3) Make exercise for at least 30 minutes a day a priority. Tentatively, I'm planning to go for a run or work out on the Gazelle daily, and go to my dance class Tuesday.
4) Find a great article about buffet eating tips, and post it here Friday along with observations from our trip to the Studio B buffet at the M.
5) Make time every day to be alone, preferably in nature; make time for my breathing exercises; make time for my usual spiritual and organizational exercises.
That should do it...We'll see! If you wish, post your own goals here. Have a terrific week!
Wednesday, June 23, 2010
Weekly Goals...Plus Stress, Dieting and Hormones, Oh My!
I'm doing double-duty with this post. I'm way behind schedule updating my weekly weight management goals. Happily, that's in part because last week's goals are going swimmingly. I've been getting in my 3 liters of water, getting to bed reasonably early most nights, practicing my deep breathing, working out on the Gazelle regularly, squeezing in a few runs, and doing lots of dancing (in preparation for a performance next week -- yay!). So, this week's goals are to keep it up. I'll re-evaluate next week, as I have company coming in to town soon, and my routine will be topsy-turvy for a while. But for now, all's well.
Since it's Wednesday already, I'm also going to post an intriguing article I ran across a few weeks ago:
"Stress hormone rises as dieters restrict calories"
This fascinating study considered the effect of a 1,200 calorie diet on a woman's stress level, and found that the act of reducing calories to 1,200 -- a very typical recommendation -- acted as a stressor. In other words, cutting back on calories could be counterproductive, and make it harder to lose weight.
What's a dieter to do? This strikes me as yet another reason to focus on developing the skill of appetite awareness. If you make healthy food choices most of the time (90% of the time to lose weight, 80% of the time to maintain weight), and you eat when hungry and stop when satisfied, you won't need to cut calories. Making good food choices will ensure you get your nutrition needs met, and eating when you're hungry and stopping when satisfied means you'll be eating to meet your weight management goals.
So, how are you doing with eating awareness? And how are you doing with making healthy food choices?
Since it's Wednesday already, I'm also going to post an intriguing article I ran across a few weeks ago:
"Stress hormone rises as dieters restrict calories"
This fascinating study considered the effect of a 1,200 calorie diet on a woman's stress level, and found that the act of reducing calories to 1,200 -- a very typical recommendation -- acted as a stressor. In other words, cutting back on calories could be counterproductive, and make it harder to lose weight.
What's a dieter to do? This strikes me as yet another reason to focus on developing the skill of appetite awareness. If you make healthy food choices most of the time (90% of the time to lose weight, 80% of the time to maintain weight), and you eat when hungry and stop when satisfied, you won't need to cut calories. Making good food choices will ensure you get your nutrition needs met, and eating when you're hungry and stopping when satisfied means you'll be eating to meet your weight management goals.
So, how are you doing with eating awareness? And how are you doing with making healthy food choices?
Wednesday, June 16, 2010
Don't Take a Deep Breath...
I'm a huge fan of deep breathing exercises. I tend to carry stress in my body, so during and after a stressful situation I can literally feel the stress in my muscles and skin. Ironically, feeling the stress in my body often makes me feel even more stressed! Deep breathing helps me relax and release that physical stress, and it's something I can do anywhere, any time.
Not surprisingly, I'm always on the hunt for new breathing techniques. I recently ran across one on a prayer Web site, and I couldn't resist trying it out.
Unlike yoga, instead of changing up your breathing to match an expectation (i.e., "breathe slowly and deeply through your nose, feeling your stomach fill from the very bottom"), the instructions are to "just breathe," and be aware of your breaths, whatever they may be. Interestingly, allowing my breaths to just be, and gradually increasing my awareness of them, encourages me to naturally deepen my breaths.
I've also taken to pairing my breathing with releases and affirmations I found in Don Richard Riso's excellent little book, "Enneagram Transformations." My current favorites are "I release feeling that I will be overwhelmed with anxiety," as I breathe out, and "I affirm that I am profoundly grateful to be alive," as I breathe in.
Easy, right? The best part is that after breathing these in and out a few times, my shoulders usually release about an inch. It works! I suspect it's so powerful because it incorporates both mental and physical aspects.
If you want to check out the breathing exercise for yourself, click here. The breathing exercise link is to the left, in the box that reads "Preparing to pray." For more information about Don Richard Riso's take on the Enneagram, visit his Web site here.
If you've got a breathing technique you're crazy for, I'd love to hear about it. Let me know!
Not surprisingly, I'm always on the hunt for new breathing techniques. I recently ran across one on a prayer Web site, and I couldn't resist trying it out.
Unlike yoga, instead of changing up your breathing to match an expectation (i.e., "breathe slowly and deeply through your nose, feeling your stomach fill from the very bottom"), the instructions are to "just breathe," and be aware of your breaths, whatever they may be. Interestingly, allowing my breaths to just be, and gradually increasing my awareness of them, encourages me to naturally deepen my breaths.
I've also taken to pairing my breathing with releases and affirmations I found in Don Richard Riso's excellent little book, "Enneagram Transformations." My current favorites are "I release feeling that I will be overwhelmed with anxiety," as I breathe out, and "I affirm that I am profoundly grateful to be alive," as I breathe in.
Easy, right? The best part is that after breathing these in and out a few times, my shoulders usually release about an inch. It works! I suspect it's so powerful because it incorporates both mental and physical aspects.
If you want to check out the breathing exercise for yourself, click here. The breathing exercise link is to the left, in the box that reads "Preparing to pray." For more information about Don Richard Riso's take on the Enneagram, visit his Web site here.
If you've got a breathing technique you're crazy for, I'd love to hear about it. Let me know!
Tuesday, June 15, 2010
Weekly Goals for June 14, 2010 - June 20, 2010
I'm a day late (and perhaps a dollar short), as I had a bug over the weekend that slowed me down. I'm happy to say that neither being a little under the weather nor running behind schedule got me off-track with my weight management goals, which are:
1) Exercise for at least 30 minutes (but aim for 60 minutes) every day. Do cardio at least 5 days a week, with dance or Wii tennis 2 days a week minimum.
2) Drink 3 liters H2O every day.
3) Practice new breathing technique at least 3 times a day.
I find posting my goals here encourages me to take an honest look at myself, my week, and my committment to weight management. It really helps! If you'd like to try it, please jump in and post your goals, too. Have a terrific week!
1) Exercise for at least 30 minutes (but aim for 60 minutes) every day. Do cardio at least 5 days a week, with dance or Wii tennis 2 days a week minimum.
2) Drink 3 liters H2O every day.
3) Practice new breathing technique at least 3 times a day.
I find posting my goals here encourages me to take an honest look at myself, my week, and my committment to weight management. It really helps! If you'd like to try it, please jump in and post your goals, too. Have a terrific week!
Tuesday, June 8, 2010
Is Morning The Best Time to Exercise?
Summer's here, and school's out! After a challenging first year of home schooling my three kids, I couldn't be happier. Woot!
I must admit, one good thing that came of home schooling was a change in my usual exercise routine. When the kids were in school outside the home, I'd usually go for a run in the morning or teach a dancEx class. With the kids at home, I had far fewer opportunities to head out for a run. And by the time we got to afternoon, I was often too frazzled to focus on dance.
What I decided to do was TIVO my favorite novelas--Spanish soap operas--and watch an hour's worth while I was on my Gazelle. At first, all I noticed was that my glutes were getting a better workout than when I hit the road and went for a run. After a few weeks, however, I noticed that my usual afternoon fatigue was...gone.
That was noteworthy, as I've struggled with staying upbeat in the afternoons for as long as I can remember, all the way back to childhood. Somewhere between 2 PM and 4 PM I slump and fade, no matter how rested I am, how I feel in the morning, or how my day is going.
But after an hour of moderate cardio, I felt fantastic--perky, energetic, and relaxed. And, unlike the artificial lift I get from afternoon caffeine or carbohydrate intake, that hour of exercise kept me feeling fab.
I was intrigued, so I went to the 'net and dug up this excellent article on ACE's Web site:
The Best Time to Exercise - General Exercise - FitFacts - American Council On Exercise(ACE)
As it turns out, I'm on to something. I'm a morning person, and my very favorite time to exercise is first thing in the morning. That's when my circadian rythym, which influences energy and focus, is at its peak. My circadian rythym--and hence, my energy level--is at its lowest midafternoon.
When I got on the Gazelle, I was inadvertenly giving my circadian rhthyms a natural jump-start--and one that was considerably more gentle-but-effective than either caffeine or a power nap. And I love how that hour of Gazelleing leaves me feeling energetic for hours and hours afterward!
I completely agree with ACE's advice about not changing your workouts if nothing's broken. Too true! But if your schedule is flexible, and you have options as to when you work out, you might consider making your workout hour the time when you're least perky. Of course, you'll need to set things up so you're motivated. For me, the opportunity to hop on the Gazelle and escape into a novela is all the motivation I need! If you have exercise equipment at home, you can also take advantage of TV, movies, videos, or audio books. Or, you might find it helpful to take a class that you enjoy or meet up with an exercise buddy to help you stay on track.
Regardless of when you move your body, here's to a lifetime of loving the experience of moving your body through space. Happy exercising! :)
I must admit, one good thing that came of home schooling was a change in my usual exercise routine. When the kids were in school outside the home, I'd usually go for a run in the morning or teach a dancEx class. With the kids at home, I had far fewer opportunities to head out for a run. And by the time we got to afternoon, I was often too frazzled to focus on dance.
What I decided to do was TIVO my favorite novelas--Spanish soap operas--and watch an hour's worth while I was on my Gazelle. At first, all I noticed was that my glutes were getting a better workout than when I hit the road and went for a run. After a few weeks, however, I noticed that my usual afternoon fatigue was...gone.
That was noteworthy, as I've struggled with staying upbeat in the afternoons for as long as I can remember, all the way back to childhood. Somewhere between 2 PM and 4 PM I slump and fade, no matter how rested I am, how I feel in the morning, or how my day is going.
But after an hour of moderate cardio, I felt fantastic--perky, energetic, and relaxed. And, unlike the artificial lift I get from afternoon caffeine or carbohydrate intake, that hour of exercise kept me feeling fab.
I was intrigued, so I went to the 'net and dug up this excellent article on ACE's Web site:
The Best Time to Exercise - General Exercise - FitFacts - American Council On Exercise(ACE)
As it turns out, I'm on to something. I'm a morning person, and my very favorite time to exercise is first thing in the morning. That's when my circadian rythym, which influences energy and focus, is at its peak. My circadian rythym--and hence, my energy level--is at its lowest midafternoon.
When I got on the Gazelle, I was inadvertenly giving my circadian rhthyms a natural jump-start--and one that was considerably more gentle-but-effective than either caffeine or a power nap. And I love how that hour of Gazelleing leaves me feeling energetic for hours and hours afterward!
I completely agree with ACE's advice about not changing your workouts if nothing's broken. Too true! But if your schedule is flexible, and you have options as to when you work out, you might consider making your workout hour the time when you're least perky. Of course, you'll need to set things up so you're motivated. For me, the opportunity to hop on the Gazelle and escape into a novela is all the motivation I need! If you have exercise equipment at home, you can also take advantage of TV, movies, videos, or audio books. Or, you might find it helpful to take a class that you enjoy or meet up with an exercise buddy to help you stay on track.
Regardless of when you move your body, here's to a lifetime of loving the experience of moving your body through space. Happy exercising! :)
Monday, March 29, 2010
Weekly Goals for March 29th -- April 4th
So far, so good -- I didn't get to bed as early as I'd like every night last week, but otherwise, the goals I set down last week are doing me well. That makes this week's goals easy!
1) Take a deep, calming, cleansing breath before eating and between each bite.
2) Continue with at least 2 liters of water a day...and increasing gradually to 3 liters by the end of the week.
3) Exercise daily for at least 30 minutes, but aim for 60 minutes (dance, Wii tennis, run).
4) Aim for bed by 11:30 PM -- so, start bedtime routine at 11 PM.
How are things going for you? Feel free to post your goals! It's a great way to encourage you to formalize your goals, enjoy a little accountability, and get support and encouragement. Have a great week!
1) Take a deep, calming, cleansing breath before eating and between each bite.
2) Continue with at least 2 liters of water a day...and increasing gradually to 3 liters by the end of the week.
3) Exercise daily for at least 30 minutes, but aim for 60 minutes (dance, Wii tennis, run).
4) Aim for bed by 11:30 PM -- so, start bedtime routine at 11 PM.
How are things going for you? Feel free to post your goals! It's a great way to encourage you to formalize your goals, enjoy a little accountability, and get support and encouragement. Have a great week!
Thursday, March 25, 2010
Corn Syrup, Rats, Research...and You?
I ran across the following article today, and as our focus this month is on good nutrition, I want to share its findings with you. To summarize, Princeton researchers fed rats a a diet high in high-fructose corn syrup (HFCS) for six months. They observed that the rats fed the HFCS were far more likely to gain weight than other rats fed a similar-calorie diet that did not include HFCS.
Does HFCS lead to obesity? If you're a lab rat, I'd strongly suggest avoiding it. But what if you're not a lab rat? In that case, I'd have to say the answer isn't quite that simple. I've noticed that when I eat more or exercise less, I tend to gain a few pounds. When I turned 30, I found it much easier to gain weight, and much harder to lose it -- and my diet didn't change at all.
I'm not advocating for HFCS. One of the major sources in the American diet is regular soda, which I don't drink (and I limit the amount of diet soda I drink, too). And I'm a huge fan of eating, as the American Dietetic Association is promoting this year, "eating from the ground up." Corn grows in the ground, but HFCS, not so much.
So if you avoid foods with HFCS in them, more power to you. For the most part, you'll be avoiding foods that are high in calories and low in good nutrition. However, if you cut out foods that are high in HFCS and replace them with foods that are equally high in calories, or if you make other changes to your lifestyle that support weight gain, I'm willing to bet you won't suddenly lose weight.
I'm curious to hear what you think. Will this study change the way you eat? Do you think there's any validity to it? Let me know!
Here are two articles on the study:
http://www.cnn.com/2010/HEALTH/03/25/corn.syrup.sugar/
http://www.princeton.edu/main/news/archive/S26/91/22K07/
Have a great weekend...I'll see you Monday!
Does HFCS lead to obesity? If you're a lab rat, I'd strongly suggest avoiding it. But what if you're not a lab rat? In that case, I'd have to say the answer isn't quite that simple. I've noticed that when I eat more or exercise less, I tend to gain a few pounds. When I turned 30, I found it much easier to gain weight, and much harder to lose it -- and my diet didn't change at all.
I'm not advocating for HFCS. One of the major sources in the American diet is regular soda, which I don't drink (and I limit the amount of diet soda I drink, too). And I'm a huge fan of eating, as the American Dietetic Association is promoting this year, "eating from the ground up." Corn grows in the ground, but HFCS, not so much.
So if you avoid foods with HFCS in them, more power to you. For the most part, you'll be avoiding foods that are high in calories and low in good nutrition. However, if you cut out foods that are high in HFCS and replace them with foods that are equally high in calories, or if you make other changes to your lifestyle that support weight gain, I'm willing to bet you won't suddenly lose weight.
I'm curious to hear what you think. Will this study change the way you eat? Do you think there's any validity to it? Let me know!
Here are two articles on the study:
http://www.cnn.com/2010/HEALTH/03/25/corn.syrup.sugar/
http://www.princeton.edu/main/news/archive/S26/91/22K07/
Have a great weekend...I'll see you Monday!
Monday, March 22, 2010
Weekly Goals for March 22 - 28, 2010
It's taken me a few weeks to get on track, but I'm back! -- and, I hope, entirely free of the flu. Ugh! Here are my goals for the week:
1) Drink 2 liters of water every day
2) Plan ahead so I'm in bed no later than 11 PM
3) Take a deep, calming, cleansing breath between every bite
4) Exercise for an hour every day, but if I'm not able to get in an hour, then aim for a half-hour (Wii tennis, belly dance, run)
What about you? What are your weight management goals for the week? I encourage you to consider posting them here as a comment. Writing out your goals helps clarify them, and if you post them here you'll enjoy both accountability and support. Jump in -- the water's fine!
1) Drink 2 liters of water every day
2) Plan ahead so I'm in bed no later than 11 PM
3) Take a deep, calming, cleansing breath between every bite
4) Exercise for an hour every day, but if I'm not able to get in an hour, then aim for a half-hour (Wii tennis, belly dance, run)
What about you? What are your weight management goals for the week? I encourage you to consider posting them here as a comment. Writing out your goals helps clarify them, and if you post them here you'll enjoy both accountability and support. Jump in -- the water's fine!
Friday, March 5, 2010
Happy National Nutrition Month!
Yes, I'm back! I'm sorry for my absence, but I've been thinking about how to improve "Eat Great." I want this blog to be effective, but I don't want to inundate you with near-daily posts.
If you're engaged in creative pursuits, you know that sometimes, it's necessary to sit tight and wait for that moment of revelation. Such has been the case for me. I've been turning over different ideas, to no avail. And then, out of the blue, a student posted a comment in one of my online classes, and it hit me. Duh! And here it is:
I'm going to return to posting on Monday with my own weight management goals, and I encourage you to do the same. I believe it's important for us to have a place where we can hold ourselves accountable, and receive support and encouragement.
I'll also post an article, quotation, or commentary on an aspect of weight management every Monday. Since there are 12 months in the year, and 12 lessons in my courses, we'll matching the month to the lesson. That means that next Monday, we'll be talking about the topics in Lesson 3. Coincidentally, that happens to be "Take Nutrition to the Next Level." Given that it's National Nutrition Month, that almost seems like a sign!
On Thursday, I'll post a recipe, article, quotation, or commentary that relates to the appropriate lesson from my cooking class. Lesson 3 happens to be all about sauce, so if you like smooth-and-creamy dishes as much as I do, stay tuned!
Thanks for hanging in there during this blogging drought...and a special thank you to those of you who have e-mailed me wondering when I'd be back. It's nice to be missed! I'll see you Monday!
If you're engaged in creative pursuits, you know that sometimes, it's necessary to sit tight and wait for that moment of revelation. Such has been the case for me. I've been turning over different ideas, to no avail. And then, out of the blue, a student posted a comment in one of my online classes, and it hit me. Duh! And here it is:
I'm going to return to posting on Monday with my own weight management goals, and I encourage you to do the same. I believe it's important for us to have a place where we can hold ourselves accountable, and receive support and encouragement.
I'll also post an article, quotation, or commentary on an aspect of weight management every Monday. Since there are 12 months in the year, and 12 lessons in my courses, we'll matching the month to the lesson. That means that next Monday, we'll be talking about the topics in Lesson 3. Coincidentally, that happens to be "Take Nutrition to the Next Level." Given that it's National Nutrition Month, that almost seems like a sign!
On Thursday, I'll post a recipe, article, quotation, or commentary that relates to the appropriate lesson from my cooking class. Lesson 3 happens to be all about sauce, so if you like smooth-and-creamy dishes as much as I do, stay tuned!
Thanks for hanging in there during this blogging drought...and a special thank you to those of you who have e-mailed me wondering when I'd be back. It's nice to be missed! I'll see you Monday!
Thursday, January 14, 2010
Recipe of the Week: Slow Cooker Moroccan Lentil Soup
This is one of my favorite recipes. I just cut off the stem top of the serrano and leave the seeds in, because I like my meals wild-not-mild, but if you prefer, you can remove the seeds to make it milder. Whether you remove the seeds or not, use care when handling chiles. Don't touch your face (especially your eyes!) while working with them, and wash your hands carefully with soap and water when you're done. If you have very sensitive skin, you may wish to wear gloves.
Slow Cooker Moroccan Lentil Soup
I prefer this recipe without chicken, but I include it so my family doesn't protest. If you use vegetable broth and omit the chicken, this recipe is a wonderful example of how flavorful vegan eating can be.
Ingredients:
4 cups chicken or vegetable broth
1 cup red lentils
2 (15-ounce) cans garbanzo beans, drained
1 (15-ounce) can diced tomatoes, undrained
4 - 6 stalks celery, sliced
1 cup sliced carrots (about 3 whole carrots, or about 20 baby carrots)
1 small onion, quartered and thinly sliced
1 serrano, minced
1 tablespoon bottled minced garlic
2 teaspoons bottled minced ginger (or 1 teaspoon fresh-ground dried ginger)
1/2 teaspoon paprika
1/4 teaspoon turmeric
1/4 teaspoon cinnamon
1/4 teaspoon saffron (optional)
1 pound boneless, skinless chicken breasts (optional)
Directions:
Combine broth, lentils, garbanzo beans, tomatoes, celery, carrots, onion, serrano, garlic, ginger, paprika, turmeric, cinnamon, and saffron in slow cooker. Add chicken breasts, if using. Cook on HIGH for 4 - 6 hours, or on LOW for 6 - 8 hours (time may need to be extended if using frozen chicken breasts), or until lentils are soft and chicken shreds easily with two forks (if using).
Before shredding chicken, remove 2 - 3 cups of soup, avoiding chicken breasts. Puree in blender and add back to slow cooker. Shred chicken with two forks and stir well to combine.
Slow Cooker Moroccan Lentil Soup
I prefer this recipe without chicken, but I include it so my family doesn't protest. If you use vegetable broth and omit the chicken, this recipe is a wonderful example of how flavorful vegan eating can be.
Ingredients:
4 cups chicken or vegetable broth
1 cup red lentils
2 (15-ounce) cans garbanzo beans, drained
1 (15-ounce) can diced tomatoes, undrained
4 - 6 stalks celery, sliced
1 cup sliced carrots (about 3 whole carrots, or about 20 baby carrots)
1 small onion, quartered and thinly sliced
1 serrano, minced
1 tablespoon bottled minced garlic
2 teaspoons bottled minced ginger (or 1 teaspoon fresh-ground dried ginger)
1/2 teaspoon paprika
1/4 teaspoon turmeric
1/4 teaspoon cinnamon
1/4 teaspoon saffron (optional)
1 pound boneless, skinless chicken breasts (optional)
Directions:
Combine broth, lentils, garbanzo beans, tomatoes, celery, carrots, onion, serrano, garlic, ginger, paprika, turmeric, cinnamon, and saffron in slow cooker. Add chicken breasts, if using. Cook on HIGH for 4 - 6 hours, or on LOW for 6 - 8 hours (time may need to be extended if using frozen chicken breasts), or until lentils are soft and chicken shreds easily with two forks (if using).
Before shredding chicken, remove 2 - 3 cups of soup, avoiding chicken breasts. Puree in blender and add back to slow cooker. Shred chicken with two forks and stir well to combine.
Wednesday, January 13, 2010
Success is a Journey, Not a Destination
Were you wondering where I was yesterday? I enjoyed a really fantastic day Tuesday. We did well with home schooling, I answered posts in my online classes, did the laundry, exercised, drank all my water, worked on my latest choreo and costume, got the kids to their classes on time, and we enjoyed a family dinner together. So, nothing spectacular, but the day went smoothly and I enjoyed it thoroughly.
And then I overate at dinner. I started munching on tortilla chips as soon as we got home from gymnastics, ate two bowls of chili when I really needed only one, and had a few extra tortilla chips when I finished the second bowl. I stopped at one double-fudge cookie, and I woke up starving this morning, but those were small compensations, given that I've been overeating at dinner every night all week long.
So, I went to bed confused, angry, and a little worried. What's wrong with me? kept going through my mind. Why can't I just stop eating when I'm satisfied, like I normally do? Things are going so well for me.
That last thought should've been the trigger, but it took me a good night's sleep to make sense of it. Perfectionism is an aspect of my personality that I struggle with, and I've recently enjoyed some new success in this area. Those successes lead directly to the day I had yesterday.
Ironically, I've found that success can be as challenging as failure. It seems especially true when the success in question is one that's required a great deal of effort. I suspect that for me, this is because it's been a lot of work to get to this point. I'd like to think of it as a destination, not a journey, as in, "Whew, I'm glad that's over, and I'm no longer ever going to be a perfectionist in that way again! Thank goodness!"
Of course, it doesn't actually work that way. The truth runs parallel to our conversations last week about getting versus being thin. Success is a journey, not a destination, just like getting thin is a destination and being thin is a journey. This destination-versus-journey talk may seem like a warmer-fuzzier way of looking at life (and weight management), but in fact, I think it's harder. It's certainly more accurate.
And right now, it doesn't feel easier. I'm realizing that days like yesterday aren't going to just fall out of the sky for me. I'm going to have to work on them. As time goes by, the skills I'm developing now will become second nature, and it'll get easier. But I can't know, right now, whether it'll ever be easy (a destination) or always be kinda-sorta challenging (a journey).
Where are you at with weight management right now? Are you trying your hardest to get to your destination? Are you enjoying the journey? Are you prepared for the possibility that when you arrive at the destination, you may need to continue the journey? Post below and let me know!
And then I overate at dinner. I started munching on tortilla chips as soon as we got home from gymnastics, ate two bowls of chili when I really needed only one, and had a few extra tortilla chips when I finished the second bowl. I stopped at one double-fudge cookie, and I woke up starving this morning, but those were small compensations, given that I've been overeating at dinner every night all week long.
So, I went to bed confused, angry, and a little worried. What's wrong with me? kept going through my mind. Why can't I just stop eating when I'm satisfied, like I normally do? Things are going so well for me.
That last thought should've been the trigger, but it took me a good night's sleep to make sense of it. Perfectionism is an aspect of my personality that I struggle with, and I've recently enjoyed some new success in this area. Those successes lead directly to the day I had yesterday.
Ironically, I've found that success can be as challenging as failure. It seems especially true when the success in question is one that's required a great deal of effort. I suspect that for me, this is because it's been a lot of work to get to this point. I'd like to think of it as a destination, not a journey, as in, "Whew, I'm glad that's over, and I'm no longer ever going to be a perfectionist in that way again! Thank goodness!"
Of course, it doesn't actually work that way. The truth runs parallel to our conversations last week about getting versus being thin. Success is a journey, not a destination, just like getting thin is a destination and being thin is a journey. This destination-versus-journey talk may seem like a warmer-fuzzier way of looking at life (and weight management), but in fact, I think it's harder. It's certainly more accurate.
And right now, it doesn't feel easier. I'm realizing that days like yesterday aren't going to just fall out of the sky for me. I'm going to have to work on them. As time goes by, the skills I'm developing now will become second nature, and it'll get easier. But I can't know, right now, whether it'll ever be easy (a destination) or always be kinda-sorta challenging (a journey).
Where are you at with weight management right now? Are you trying your hardest to get to your destination? Are you enjoying the journey? Are you prepared for the possibility that when you arrive at the destination, you may need to continue the journey? Post below and let me know!
Monday, January 11, 2010
Weekly Goals for January 11th -- January 18th
Things are going well enough, but I'm making some shifts in my weight loss efforts this week:
1) Planner, praise and blog daily
2) Cardio minimum 30 minutes 6 days a week (run, Gazelle, DanceDance Revolution, Slimdown, FatBurning)
3) Strength training (dance, Basic Moves, AAHBT, Wii tennis) minimum 5 days a week
4) 3 liters water every day
5) Plan exercise type and time during AM planning
6) Reward myself on Sunday with a new song for my iPod :)!
and so far, so good -- I've started in on my water, and my goals are to finish a liter before noon, a liter after noon, and a liter during work and on my way home. I'm planning to do some dance with the girls today before I leave for work, and get on the Gazelle tonight after work. I'm going to get a song from Amr Diab's or Ragheb Alama's new albums on Sunday if I enjoy success this week. I'll keep you posted!
What are your plans for weight management this week? Post below and let us know!
1) Planner, praise and blog daily
2) Cardio minimum 30 minutes 6 days a week (run, Gazelle, DanceDance Revolution, Slimdown, FatBurning)
3) Strength training (dance, Basic Moves, AAHBT, Wii tennis) minimum 5 days a week
4) 3 liters water every day
5) Plan exercise type and time during AM planning
6) Reward myself on Sunday with a new song for my iPod :)!
and so far, so good -- I've started in on my water, and my goals are to finish a liter before noon, a liter after noon, and a liter during work and on my way home. I'm planning to do some dance with the girls today before I leave for work, and get on the Gazelle tonight after work. I'm going to get a song from Amr Diab's or Ragheb Alama's new albums on Sunday if I enjoy success this week. I'll keep you posted!
What are your plans for weight management this week? Post below and let us know!
Friday, January 8, 2010
Getting vs. Being Thin
On Wednesday we talked about how you perceive yourself -- that is, whether you see yourself as someone who needs to lose weight, or someone who maintains a healthy weight. Today I'd like to look at this same topic from a different angle, and offer some suggestions for change.
Many -- maybe most -- people don't give much thought to their weight until they need to lose weight. From a weight management perspective, this means most people live their lives thinking about getting thin, instead of being thin. That's too bad, because the truth is that we're in relationship with our bodies from the time we're born until the day we die.
There are many parallels between weight and money mangement, and I think this is another one. Many (again, maybe most) people who suddenly come into money usually end up back where they started financially -- or even worse off. It's ironic to me that this is usually the case with weight management, too.
Again, perhaps that's because the focus is on getting, rather than being. If your only focus is winning the lottery, and you never think about how you'll manage the challenges of wealth (let alone sudden wealth), if you never consider how you'll maintain your wealth, chances are you'll end up losing that wealth in the long run.
Likewise, if your only focus is to lose weight, you're probably not thinking about how you'll maintain your weight, cope with the positive and negative reactions you'll get from others, and so on. And odds are, you'll end up not just regaining the weight, but gaining an extra five or ten (or more) pounds. In essence, you end up worse off than you were before you won the weight loss lottery, so to speak.
So, what can you do instead? Here are a few thoughts:
1) Accept thyself. Try being happy with your body, even if it's just one aspect of your body. After all, it's still getting you around Earth in some way.
2) Make meaningful changes. Instead of jumping on the latest weight loss bandwagon, ask yourself what you can honestly change that will positively affect your weight.
3) Be patient. Lasting weight management is about entering into a long-term, honest relationship with your body. That goes entirely counter to the typical diet mentality of "No pain, no gain," but it's still the best way to real weight management.
4) Change your perspective. Stop thinking of you and your body as enemies at odds with one another. Consider thinking of your body as an ally, a friend, even a lover. How can you show your body cameraderie and caring?
5) Think things through. Changing your behaviors is best done by changing your thoughts. Start paying attention to your self-talk, and change up the things you say to yourself about your body if you need to. Try changing "I want or need to lose weight," to "I want or need to be thin," and see how your behaviors change.
We'll tackle this topic further next week, and consider how parenting styles (both your own and those of the people who raised you) affect weight management. Until then, I'd love to hear what you're thinking right now about getting vs. being thin. Leave me a comment and let me know!
Many -- maybe most -- people don't give much thought to their weight until they need to lose weight. From a weight management perspective, this means most people live their lives thinking about getting thin, instead of being thin. That's too bad, because the truth is that we're in relationship with our bodies from the time we're born until the day we die.
There are many parallels between weight and money mangement, and I think this is another one. Many (again, maybe most) people who suddenly come into money usually end up back where they started financially -- or even worse off. It's ironic to me that this is usually the case with weight management, too.
Again, perhaps that's because the focus is on getting, rather than being. If your only focus is winning the lottery, and you never think about how you'll manage the challenges of wealth (let alone sudden wealth), if you never consider how you'll maintain your wealth, chances are you'll end up losing that wealth in the long run.
Likewise, if your only focus is to lose weight, you're probably not thinking about how you'll maintain your weight, cope with the positive and negative reactions you'll get from others, and so on. And odds are, you'll end up not just regaining the weight, but gaining an extra five or ten (or more) pounds. In essence, you end up worse off than you were before you won the weight loss lottery, so to speak.
So, what can you do instead? Here are a few thoughts:
1) Accept thyself. Try being happy with your body, even if it's just one aspect of your body. After all, it's still getting you around Earth in some way.
2) Make meaningful changes. Instead of jumping on the latest weight loss bandwagon, ask yourself what you can honestly change that will positively affect your weight.
3) Be patient. Lasting weight management is about entering into a long-term, honest relationship with your body. That goes entirely counter to the typical diet mentality of "No pain, no gain," but it's still the best way to real weight management.
4) Change your perspective. Stop thinking of you and your body as enemies at odds with one another. Consider thinking of your body as an ally, a friend, even a lover. How can you show your body cameraderie and caring?
5) Think things through. Changing your behaviors is best done by changing your thoughts. Start paying attention to your self-talk, and change up the things you say to yourself about your body if you need to. Try changing "I want or need to lose weight," to "I want or need to be thin," and see how your behaviors change.
We'll tackle this topic further next week, and consider how parenting styles (both your own and those of the people who raised you) affect weight management. Until then, I'd love to hear what you're thinking right now about getting vs. being thin. Leave me a comment and let me know!
Thursday, January 7, 2010
Recipe of the Week: Slow Cooker Indian Chicken
I hope you haven't put away your slow cooker, as I'll be posting more slow cooker recipes throughout the month of January. This particular recipe requires a few exotic ingredients. If you don't mind slogging through the snow, take a trip to your local ethnic market to find dried ginger root and green cardamom pods. You can use a mortar and pestle, or the back of a tablespoon, to crush the coriander seeds.
Slow Cooker Indian Chicken
Ingredients:
1 (10 3/4-ounce) can lowered-sodium, reduced fat cream of chicken soup
1 (14-ounce) can diced tomatoes, undrained
1 onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
1 tablespoon bottled minced ginger (or 1 teaspoon freshly ground ginger root)
1" cinnamon stick
3 whole cloves
3 green cardamom pods
1 teaspoon coriander seeds, crushed
1 teaspoon crushed red pepper flakes
1/2 teaspooon ground turmeric
1 pound boneless, skinless chicken breasts
Directions:
Combine soup, tomatoes, onion, garlic, ginger, cinnamon stick, cloves, cardamom pods, coriander, red pepper flakes, and turmeric in slow cooker. Add chicken. Cook on HIGH for 4 - 6 hours, or on LOW for 6 - 8 hours. Remove cinnamon stick, cloves, and cardamom pods. Shred chicken with two forks. Serve with potatoes or rice.
Slow Cooker Indian Chicken
Ingredients:
1 (10 3/4-ounce) can lowered-sodium, reduced fat cream of chicken soup
1 (14-ounce) can diced tomatoes, undrained
1 onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
1 tablespoon bottled minced ginger (or 1 teaspoon freshly ground ginger root)
1" cinnamon stick
3 whole cloves
3 green cardamom pods
1 teaspoon coriander seeds, crushed
1 teaspoon crushed red pepper flakes
1/2 teaspooon ground turmeric
1 pound boneless, skinless chicken breasts
Directions:
Combine soup, tomatoes, onion, garlic, ginger, cinnamon stick, cloves, cardamom pods, coriander, red pepper flakes, and turmeric in slow cooker. Add chicken. Cook on HIGH for 4 - 6 hours, or on LOW for 6 - 8 hours. Remove cinnamon stick, cloves, and cardamom pods. Shred chicken with two forks. Serve with potatoes or rice.
Wednesday, January 6, 2010
Have You Resolved to Lose Weight? Don't Do It!
Are you working on your New Year's resolutions? One of the most common resolutions is, of course, to lose weight. We all know that most of us make and break this resolution every year. Sometimes clients tell me they make and break this resolution several times every year!
Why is this resolution so hard to keep? True, weight management isn't easy. But I suspect it has something to do with the wording.
If you've taken my online weight loss class, you know that successful long-term exercise is easier if you think of yourself as a person who exercises. How do you think of yourself with regard to your weight? Are you a person who weighs more than they should? Are you a person who loses weight? Or are you a person who maintains a healthy weight?
There's a significant difference between these three perspectives. If you see yourself as someone who loses weight, you're perpetuating the cycle of lose weight-gain weight-lose weight before you even get started! If you see yourself as someone who maintains a healthy weight, your weight may fluctuate, but you'll be planning ahead to follow through on the behaviors that help you lose weight -- and keep it off.
So, let me ask the questions again. How do you think of yourself with regard to your weight? Are you a person who weighs more than they should? Are you a person who loses weight? Or are you a person who maintains a healthy weight? Post your perspective and let us know what you think!
Why is this resolution so hard to keep? True, weight management isn't easy. But I suspect it has something to do with the wording.
If you've taken my online weight loss class, you know that successful long-term exercise is easier if you think of yourself as a person who exercises. How do you think of yourself with regard to your weight? Are you a person who weighs more than they should? Are you a person who loses weight? Or are you a person who maintains a healthy weight?
There's a significant difference between these three perspectives. If you see yourself as someone who loses weight, you're perpetuating the cycle of lose weight-gain weight-lose weight before you even get started! If you see yourself as someone who maintains a healthy weight, your weight may fluctuate, but you'll be planning ahead to follow through on the behaviors that help you lose weight -- and keep it off.
So, let me ask the questions again. How do you think of yourself with regard to your weight? Are you a person who weighs more than they should? Are you a person who loses weight? Or are you a person who maintains a healthy weight? Post your perspective and let us know what you think!
Tuesday, January 5, 2010
What's New? Tuesday
That's right, it's Tuesday -- the day of the week when I had the mic over to you. Got a weight management or cooking question or concern? Ask away! Have you enjoyed a success? Brag a little! Want some support or encouragement? That's what we're here for, so post and let us know!
Monday, January 4, 2010
Weekly Goals for January 4th -- January 10th
I haven't been consistent about logging in here during my blogging break, but I've done well with my goals nonetheless. Yes!! I don't have anything new with my goals *this* week...I've got some new stuff on the radar in upcoming weeks, though. For now:
1) Continue with planner/praise
2) Continue with 2 - 3 liters of water daily
3) Up breathing exercises to 5 times daily
4) Continue with 1/2 hour of dance and 1/2 hour of cardio daily (or 1 hour cardio no more than 5 times a week, and at least 15 minutes of dance daily)
5) Post daily on progress
How's it going for you? Do you have goals for the week? If you'd like a little more structure and accountability, I encourage you to post your goals and follow up daily as well. Jump in -- the water's fine :)!
1) Continue with planner/praise
2) Continue with 2 - 3 liters of water daily
3) Up breathing exercises to 5 times daily
4) Continue with 1/2 hour of dance and 1/2 hour of cardio daily (or 1 hour cardio no more than 5 times a week, and at least 15 minutes of dance daily)
5) Post daily on progress
How's it going for you? Do you have goals for the week? If you'd like a little more structure and accountability, I encourage you to post your goals and follow up daily as well. Jump in -- the water's fine :)!
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