Savor: Mindful Eating, Mindful Life (Book Review)

Disclosures at end of post.

If you've been reading here for any length of time, you know that learning to be mindful about my actions (and inaction) played a large role in my successful weight loss and continues to work well for me with managing my weight. It's an ongoing project and I still have work to do. While I continue to build a better habit of mindfulness of what I'm doing, I also want to learn more about being mindful of what I'm feeling.

Knowing that, you can imagine my delight when I was asked to review Savor: Mindful Eating, Mindful Life,co-authored by Zen Buddhist Master Thich Nhat Hanh and Dr. Lilian Cheung, a Harvard nutritionist.

Savor is a remarkable book that offers much more than the eat-less-move-more advice for dropping a few pounds. Combining ancient Buddhist wisdom and the modern science of nutrition, the authors say that, while eating healthy and increasing movement are important, how we eat, move, and think is every bit as critical if we are to change our behaviors and achieve full success. It's an approach that might hold a few keys for those like me who "woke up fat one day" and then couldn't figure out how to fix it.

There are three primary segments to Savor:
- A Buddhist Perspective on Weight Control
- Mindful Action Plans
- Individual and Collective Effort

These are followed by a wonderful resource (print and online) section as well as further discussions of mindfulness principles.

While I enjoyed Savor in its entirety, I lovedlovedloved the first section and believe it will help me improve my own mindfulness practices. The parables and stories used to demonstrate the principles being discussed were especially helpful, and I really appreciated that the "tone" throughout this section was kind and encouraging.

The section on developing mindful eating, moving, and living plans was also helpful. It contains many suggestions on dietary intake (some I agree with, some I don't), as well as helpful counteractions to some of the roadblocks we put in our way. I do appreciate that while the authors recommend a plant-based diet only (citing health and environmental reasons), they also include helpful suggestions for readers who do eat meat.

The final section of Savor discusses individual and collective efforts, the interconnections of our behaviors with those of the world around us, and ways we can work to improve our communities and our world. Within it are fascinating examples of how seemingly small actions by various individuals have had profound effects on communities.

If you're wanting to explore how living more mindfully might enrich your life, I highly recommend you check out Savor. It supported some of the things I've already learned and introduced a whole host of new ideas and directions to follow. You just might find some answers, too!

Intrigued but still undecided? Check out what these bloggers thought about the book.

Disclosures:
- I was invited to participate in this book tour by the kind folks at TLC Book Tours, who provided a complimentary copy of the book. No other compensation was requested, offered, or received.
- Book link is through my Amazon affiliate account.

Companion Foods...and a Couple of Recipes

Cheeseburger & Fries
Cake & Ice Cream
Peanut Butter & Jelly
Biscuits & Gravy
Chips & Salsa

You get the idea, foods that "go together" so well that it's almost automatic to think of them in pairs. Before I decided to take a healthier trek through life, I ate all of these combinations. Not all at once, but it wouldn't have been unheard of to have all of these in the same week. Now I don't have them all in one year!

With 100 pounds to lose, it was clear to me at the beginning that some of these companion foods needed  adjusting. The infrequent cheeseburger I have is now accompanied by a side salad. If I'm available for a splurge, I choose between cake OR ice cream. (Cake always wins!) I still have peanut butter and jelly, but the layers are much thinner and the jelly is an all-fruit spread. Or I have peanut butter & banana and leave the jelly for another day. Biscuits and gravy are a once-a-year (if that) splurge. There simply IS no acceptable tweak for biscuits and gravy that wouldn't be sacriligious.

That brings us to chips and salsa. I present to you my favorite new, healthier companion foods:


Yep, that's celery & salsa! Crispy, crunchy, slightly sweet, and delicious tomato spiciness! I highly recommend it as a lovely side dish for...well, just about anything. It's also a really tasty and filling snack!

What were your favorite companion foods before you shifted to a healthier way of eating? Have you been able to tweak them or adjust to make them fit your new way of eating? Or would you rather have the original less frequently? Have you added any new companion combinations?

Here's a new-to-me-combination: Pan-Seared Tilapia
and Wild Rice with Apples and Cranberries

I've been trying to try new foods and/or new recipes every few weeks, and apparently tonight was a two-fer. (The third item is sugar-free bread & butter pickles. Yum.) I followed both recipes as shown in the links above, with the addition of a splash of apple cider vinegar to the rice and dash of Cajun seasoning to the fish coating.

The cranberries and apples in the rice dish give it a lovely sweetness that wasn't offset by my light hand in seasoning the fish. Will add more spice next time. I'm also eager to try the rice with chicken.

But that will be another day. Now I'm off to prepare my other new favorite food combo: vanilla yogurt with a sprinkling of mini-chocolate chips! :)

My Turn for a Recipe: Roasted Chickpeas

Thank you all so much for your tips, advice, and recipes in response to my cooking questions!  I can't wait to try out some of your recipes! (And if you missed those recipes, check out the comments section of my previous post. You won't be sorry!)

Yesterday was a tuna and turkey day for me, which doesn't require much in the way of preparation or creativity. So I decided to exercise my culinary talents by making a recipe I found on Peanut Butter Boy's blog: Peanut Roasted Garbanzo Beans. I'm always in the market for a healthy, crunchy snack and garbanzo beans, or chickpeas, or loaded with protein and fiber for relatively few calories. Perfect combination!

PBB's recipe:

1 (15oz) can chickpeas (garbanzo beans)
3T PB2 (12%-fat peanut flour)
1/4t kosher salt, to taste
Directions:
1. Drain and rinse chickpeas in a colander until water runs clear. Let drain for 10-15 minutes until mostly dry.
2. Preheat oven to 375 and line a baking sheet with tinfoil and spray with cooking spray. Use a paper towel to further dry the chickpeas if they are still wet (a little moisture is fine). Place the chickpeas into a medium sized bowl and spray with cooking spray. Add PB2 powder and salt and toss to coat.
3. Spread chickpeas into one layer on the baking sheet and bake for 45-55 minutes, shaking the pan every 15 minutes. Watch them closely near the end so they don’t burn. Take one chickpea out at the 45 minute mark to test. They should be dry and crunchy with no moisture left inside. 

I followed this recipe exactly, except for some reason I set my oven to 350. It didn't seem to make a difference, and my peas were ready after 45 minutes.

My Results: Meh, but not hopeless. They're nicely crunchy, if a bit bland. I was expecting something more flavorful, a little explosion on my tongue.  Didn't happen. If I try this particular recipe again, I'll try adding some cinnamon to it.

But I may not try this recipe again, because I went searching for other recipes and hit the jackpot:

Cheap, Healthy Good's roasted chickpea recipe calls for olive oil, cumin, and cayenne pepper. It also dry roasts for 20 minutes before adding the seasoning. (You'll also want to read the funny recounting of the first attempt at roasting.)

Or there's the sea salt and garam masala combo from TheKitchn:

Or maybe toss in almost every spice in my pantry a la this sweet & spicy recipe found on GroupRecipes.

Or  Wasabi Roasted Chickpeas if you like your snacks super spicy.

There are lots of possibilities, as you can see. I think for my next batch, I'll try using up some of my giant-sized bottle of taco seasoning. After that, maybe chocolate PB2 and coconut oil. Then maybe some dry-rub barbecue seasoning with a dash of onion salt. I'll let you know if I hit on anything dangerously delicious. :)

Anything here sounding interesting to you? Any ideas for your own toppings for roasted chickpeas?

Questions for the Cooks Among Ye

As this winter drags on, I'm growing a little weary of barbecued chicken and taco soup, which are the two primary things I cook. Well, there's also Christmas cookies, but I've got about 10 months before I can make those again. :)

I've been watching the Food Network for some ideas, but to be honest, those people cook foods I either don't like, don't want, or probably can't afford. Except for that Diners, Drive-ins, and Dives show. They've got lots of stuff I'd love to prepare at home. :)

So I'm turning to you guys, the experts in healthy, affordable fare, for answers to these burning (no pun intended) questions:

1) Kroger had a clearance sale on Organic Coconut Oil, and since I've seen it mentioned (if only I could remember where!) as an alternative to other types of oils, I bought a jar. Now I'm wondering what I might do with it. Do I use it in the same measure as other types of fats (which would be sparingly, of course)?  Got any good tips, tricks, or ideas for using coconut oil in cooking?

2) I've got a couple of recipes calling for egg whites only, and I don't really care to a) fool with separating eggs or b) purchase egg white substitutes. And then I remembered my friends, the vegans. There must be a substitute for egg whites out there somewhere. (In fact, I have some elusive memory floating around in the fuzz that is my brain.)  Any ideas?

3) I'm wanting to do something with chicken that's not barbecue or taco soup-related. Anyone with a good chicken marinade recipe or anything interesting (and exceedingly easy) to do with chicken breasts?

Many thanks, in advance, for your help!

Fight Those Moody Blues with Food

One of the common threads these days among the blogs I read is that many of us are just about up to here with winter and are counting the days/hours/minutes until it's over. As the progression of gray, dismal days extends, our spirits tumble lower and lower and lower.

And then this happens:

If you haven't already figured it out, these are NOT the answer. Trust me. I tried Girl Scout Cookie Winter-Blues Therapy for years, and while it provides a temporary boost, it's not particularly helpful in the overall scheme of things.

That's not to say there are no foods that will help combat the moody blues. Quite the opposite, in fact, and by following a few eensy, teensy guidelines, we can use food to change that blues-y beat to something much easier (not to mention more fun) to dance to:

Fill up with fruits and veggies - Loaded with nutrients and antioxidants, fruits and veggies influence all our bodies' systems and improve overall energy levels. We just feel better when we eat them. (Seriously. I'm munching on an apple now, and I'm actually humming. In February.)

Boost your Vitamin B12 and folic acid - Known to prevent mood disorders and reduce symptoms of depression, these two nutrients are easy to add to the winter menu. B12 is found in meats, poultry, fish, and dairy. Folic acid is found in greens and beans. Think: leafy green salad topped with grilled chicken and black beans. Or a nice bowl of chili with beans (or taco soup), topped with a smidge of melted cheese. Or how about a spinach omelet? The possibilities are endless.

Seek out selenium - This critical mineral boosts both mood and mental performance. Lucky for us, it's found in lots of tasty places: beans & legumes, lean meats, dairy, and nuts and seeds. In fact, ONE brazil nut has twice the RDA of selenium. Who knew?

Get your daily dose of Vitamin D - The best source of Vitamin D is the sun, but when it's in short supply (see: February), we can supplement our diets with cheese, egg yolks, and fatty fishes like tuna, mackerel, and salmon. These are all good sources of Vitamin D and will help fight off those nasty mood swings.

Opt for Omega 3s - Our little fishy friends are loaded with Omega 3 fatty acids, which reduce the symptoms of depression. Tuna, salmon, herring (ick!), and sardines are good sources of Omega 3s.

Splurge on an itsy bit of chocolate - A small serving of chocolate boosts our brain endorphins and give us a sense of well-being. This is definitely NOT a case in which "if one works, two (or twelve) must be better." A 1-oz. serving is plenty for these purposes.

So. Those are the foods that we should seek out. It follows naturally that there are foods we'd be better off avoiding or limiting: caffeine, sugar, saturated fat, and alcohol, which have all shown to have negative effects on mood and/or sleep patterns.

In addition to choosing mood-boosting foods, and limiting mood-depleting ones, exercise and proper rest will go a long, long way in improving our mental outlook and enabling us to hang on until warmer weather arrives.

Your turn! Are you pining for Spring? How are you fighting off the winter blues? Do tell. Please. :)

~

For now, I'm off to boost my mood with a trip to the hair stylist!

Happy Healthy Hearts

February is American Heart Month and National Heart Month in the U.K. and Canada. It's a great time to learn about or recommit yourself to heart healthy strategies. I blogged about Heart Month on this date last year. Check it out to learn more about heart disease, especially as it affects women. (Note: As far as I can tell, the HEART for Women Act is still stuck in some Senate committee and has not been passed.

Friday, February 5, is National Wear Red Day (February 11th in Australia. Show your support for women's heart health--Go Red! Get your co-workers to do the same. My office did it last year, and it was soooo energizing to see how many people--women and men--showed their support. You can see me in my red finery by clicking here.

In New Zealand Annual Appeal Week will be held February 8-14th. I'm not sure exactly what that is, but it sounds like a fund-raiser to me. So if you're in NZ, give early and/or often! :)

♥♥♥♥♥♥♥♥♥

In other news, my heart is very happy today! Lots of reasons, but not the least of which can be found at #11 on my List of 10 Things That Make Me Happy. If you recall from the aforelinked post, I had entered Chocolate-Covered Katie's Vitamix Giveaway and in a burst of positivity (and general silliness), added it to the list of happy-inducers at the last minute. Well, guess what?

I won!

Yeps, out of the gazillion people who entered, my name was chosen. (Bless you, Katie! and thanks to all of you who cheered!) After years of pining, I will soon be the proud owner of a Vitamix 5200.

And with fresh strawberry season just around the corner...

Be still, my heart.

Wait! I don't mean that literally. My heart should keep on pumping like it's supposed to, only happier and healthier. :)

♥♥♥♥♥♥♥♥♥

Wishing you all. a heart-healthy and heart-happy February!

Smorgasbord

Greetings from Sparkletown!  It's a nice trade-off for the inconvenience of the ice.

We never did get any real snow in my part of town, despite being promised LOTS of it. We did have lots of sleet, but the main roads were mostly passable.

I survived the weekend in healthy fashion, with no unnecessary snacking. I decided to log my food for the weekend, which may have helped me stick to the plan.

Or maybe it was the stress of hearing melting ice chunks crashing onto my roof from the tree limbs above. Who can say.

How'd you do?

In other news,RunningBetty kindly nominated me for Best Plus-Size Blog. Thank you, Betty, I'm honored that you thought of me! 

I'm not sure all the wheres and whyfores of this contest, but if you've got a second and would like to cast a vote, just click on the icon below:

Thank you.

A few links I bookmarked this week:

If you're struggling a bit staying on plan, maybe it's time to take a step back and focus on some basics with 7 Easy Ways to Lose Weight without Starving or Breaking a Sweat.

If you're like me and spend waaaay too much time at the grocery store trying to weed out the products with high fructosse corn syrup, the folks at StopHFCS have a handy listing of HFCS-free products. They also have a forum in which members share their finds.

Runners who are suffering from tight hamstrings and sore calves might want to check out Yoga's Benefits for Runners at Healthy Theory.

Last but not least, if you're the type who responds better to a little financial incentive, check out MUO's  review of Lose It or Lose It. I can tell you already that my money's on you! :)

And that's it for me! I'm headed to the treadmill and then off to watch "Worst Cooks in America", which is interesting but embarrassing, in that they're all 10 times better cooks than I am. :)

Hope you all had a great weekend!

A Different Kind of Snow Day

We're having an icy, snowy weekend here in Memphis, which doesn't happen too often, so it's a Very Big Deal. Traffic jams and crashes everywhere! And I'm not just talking about the streets--the grocery stores are almost as bad. I try to avoid them at all costs.


Unfortunately, I found myself in need of a non-food item this morning and while I would've preferred Target, the grocery store was closest and had what I needed. As expected, it was chaos. Carts crashing into each other, over-hyped children bouncing all over the place, desparate shoppers scrounging for bread--absolute bedlam! As I stood in the ultra-long self-check line, it was actually kind of fun to watch. (I'm sick that way.)

It was also interesting to observe what people bought in terms of "emergency" supplies. I understand the chili fixin's, the canned soups and crackers, and the milk, bread, cereal, oatmeal, etc. But multiple bags of potato chips, cookies, candy, frozen french fries, frozen waffles, and stacks of frozen pizzas? I suspect lots of New Year's Resolutions will be broken this weekend.

You can rest assured that three years ago, I would've been right in there with them! I stocked up on very little in the way of nutrition, but bunches of high-calorie, high-fat snacks. As you know, that's all changed for me now. But looking around at the carts around me, I was feeling a little deprived. With the scarcity of snow days around here, there's almost a festive air when we do. And festivities have snacks, right? :)

Well, yes they do, but there's a difference between having a tasty snack on hand and indulging in an all-out food orgy. I knew I already had plenty of snacks at home: yogurt, almonds, sunflower seeds, all manner of fresh fruits, and a fridge full of chopped veggies. If I want cookies, there are some animal crackers in the pantry. Any salty snack desires can be handled with some air-popped popcorn. All my usual...stuff.

But I wanted something different, something out of the ordinary  for this very out-of-the-ordinary day. Had I not already been in the check-out line, I might have gone off in search an Asian Pear*, which is tasti-licious, but pricey, so not part of my normal routine. Or I might have gone over to the health food section for some spelt pretzels. I haven't had those in a long time. But like I said, I knew I had good snacks at home, if I should want them, and there wasn't really any point (not a good one anyway) in buying more.

And then I saw them--two treats guaranteed to brighten my weekend into something special:

Perfect! A little dose of bottled decadence, and something to occupy my hands if the over-snacking urge strikes.Ahhhh....blisssss!

Admit it, you're jealous, aren't you? :)

No? Well, what two items would you have bought in their place? (Keep in mind, you're surrounded by crazed shoppers with snack-filled baskets when you make your choice.*G*)

Happy weekend to all! Be safe!

Oh, and as of this writing--no snow! :)

*If you've never had an Asian Pear, it's kind of a cross between an apple and a pear, or that's what it tastes like to me.

Food Fight! - Yogurt Parfaits

At least once a month, I treat myself to a McDonald's Yogurt Parfait. Either I'm caught out running errands and don't have a snack in my glove box, or I'm traveling and the hotel breakfast bar is a dietary disaster, or maybe I'm just in the mood for an indulgent-but-not-nutrition-wrecking snack. Whatever the reason, the drive-thru parfait has been an acceptable, if limited, alternative on more than one occasion.

So imagine my delight when I noticed this sign while ordering a side salad at my other drive-thru option, Chick-fil-A:

My heart leapt with joy!  This had to be a Very Good Thing! After all, this is Chick-fil-A, home of the Grilled Chicken Salad with carefully measured (and tiny) amounts of cheese and separate packets for croutons and sunflower kernels. Their version of the parfait would have to be at least marginally healthier than McD's! Joy-joy!

Well, maybe not. This is fast food, after all, and while it's better than KFC, CfA has its own set of problems. (If you've seen the size of their salad dressing packet, you know what I mean. It lasts me for 5 at-home salads, before I toss the  left over.)

I decided to check the nutritional info online before ordering one.

Ouch! According to Chick-fil-A's website, where the Yogurt Parfait is listed under the breakfast items, this. little 6.5 oz. baby has 180 calories, 3 g of fat, 1 g of fiber, 6 g of protein and 33 g of sugar! And that's without the granola! Jiminy Cricket! Their "cinnamon cluster", which I've never had but assume is something akin to a cinnamon roll, has less sugar (28g) than that! But lots more fat, of course.

By comparison, McDonald's 7 oz., pre-granola, yogurt parfait, which they have the good manners to list on their dessert menu, is 130 calories, 2 g of fat, 0 fiber, 4 g of protein, and 19 g of sugar. Not a health food, to be sure, but for me a better on-the-go choice than CfA.  Not to mention that McD's  costs 60% less. Oh, and just to keep all things even, McD's fat-laden Cinnamon Melt has 32 g of sugar, less than CfA's parfait.

The best choice for yogurt parfaits, of course, is the at-home, DIY variety, but we still have to pay attention to the nutritional value of the yogurt. I use Oikos Greek Yogurt, which Kroger is frequently kind enough to have on their 10/$10 special. A 5.3-oz. container of Oikos has 90 calories, 0 fat, 0 fiber, 15 g of protein, and "only" 6 g of sugar. Toss in 10 calories worth of sliced strawberries, and you have yourself a magnificent 100-calorie snack, or a great start to a healthy breakfast. Plus, you can stir in extras like ground flax seed.Or chocolate chips.

If, on the other hand, I chose a similarly-sized yogurt like Yoplait Strawberry, I'd have 170 calories, 15 g of fat, no fiber, 5 g of protein, and 27 g of sugar. That definitely falls into my "dessert yogurt" category.

I'm not saying I won't ever order the CfA Yogurt Parfait, but it's not very likely. I'll stick to the salad menu.

My curiosity o' the day is what your favorite yogurt toppings might be. My DIY parfaits are feeling a bit routine these days, so it's time to shake things up.

Closing with a personal note: Thank you ALL who jumped in and played on Monday's Look Who's Talking post. (waves maniacally to newcomers!)  We are indeed a beautifully diverse group of folks and while we may use different approaches, we have the shared goal of better health. Ahhhh....

Mailbag and Things You Might Have Missed This Week

Greetings! Don't you just love those weeks when LIFE grabs you by the whatzits and says, "Deal with me NOW!"

This was one of those weeks. In between the tile guys, the plumber, and the electricians (so many men going in and out of my house, it's starting to look like a bordello), I managed to develop an abscess on a tooth. Trying to be gracious with stabbing pains shooting all over my head ain't easy, lemme tell ya. But I made it through, and the dentist was able to see me this morning....only to refer me to an endodontist for a root canal. (In addition to having a curvy body, I apparently have curvy roots on this tooth.) Of course, the endodontist didn't have an opening until February 2nd. Please pardon if my posts seem a bit terse over the next week.

But enough about me. It's on to the show!

I received a couple of questions re: nutrition, and as you all know, I'm not a nutritionist. I did a smidge of research, but I'll count on your kindness in jumping in with any additional info.

Question 1: Are strawberries not good on a regular basis?
My answer: Strawberries are never "not good", especially if they have chocolate anywhere near them :)  And that's mostly true. According to the folks at World's Healthiest Foods, strawberries are "an excellent source of vitamin C and manganese. They also qualified as a very good source of dietary fiber and iodine as well as a good source of potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids, vitamin B6, vitamin K, magnesium, and copper." Wow, that's a lot of health packed into one cute little berry! 

But we know there's always fine print, don't we? There's a little wrinkle with strawberries. Conventionally grown berries are high on the pesticide list, so organic is the preferable purchase. Also, these juicy red gems contain naturally occurring oxalates that might cause problems for people with kidney, gall bladder, or digestive tract issues. Might want to talk to your M.D. before eating too many strawberries.

{Insert your answer, amendment, or comment here}

Question 2: Why is soy or almond milk healthier than skim?
My answer: I don't really have a good answer. This is a highly (and sometimes hotly!) debated issue.  Ultimately, the decision for each of us will probably be based partly on our personal philosophies and partly on health goals/issues. For me, the basics are that soy and almond milk are absent any animal fats, but they're both highly processed. Skim milk is lower in animal fat than whole milk, but it also undergoes significant processing. But that just scratches the surface.

When i was in LA last fall, the LA Times ran a fairly balanced article profiling the benefits and concerns of a variety of milks. Also the folks at World's Healthiest Foods have a good discussion on their site.

{Insert your answer, amendment, or comment here}

Surely between all of us, we can provide enough info to be...you know, helpful. :)

Closing out with a few links I liked this week:

44 Ways to Improve Your Health and Happiness  (Wisebread)
Weight Loss Tracker: Monitor Your Weight Loss Online (Makeuseof)
Exercise Tracker: Monitor Exercise Routines Online (MakeUseOf)

Gym Etiquette (Healthy Theory)
12 Questions You Should Be Asking Yourself (The Rat Race Trap)

And I'm finally done. :)

Hope you all have a great weekend!

The Ones Left Behind (and a Giveaway opp)

I have that super savvy Sagan to thank for this topic. You're probably aware that Sagan is in the middle of a month-long raw food challenge. In her post today, Sagan revealed the non-raw foods at the top of her list at the end of this challenge. 

Now, I've never done a raw food challenge and am not likely to attempt one in this lifetime, but Sagan's post made me realize that I have a similar parallel in the conversion to healthier eating three years ago.

Most of you probably know that I didn't lose my weight by following a specific eating plan. I kind of made mine up as I went along, starting simply by developing a habit of eating 5-7 fruit and veggie servings per day, then focusing on lean meats, and then whole grains, and so on. I also allowed one splurge item each week (a serving of non-whole wheat bread OR a slice of pizza OR some other deviation from the norm that left me within my calorie count for that day.) If I followed that plan, I  promised myself ONE monthly splurge meal.

This plan worked for me (still does!), and I actually had a lot of fun with it. As thoughts of foods that hadn't made the cut came to mind, I could evaluate them for potential splurge meals and determine if they were "splurge-worthy." (Seinfeld fans will recognize the appropriation.) At one point, I had six months worth of meals set in my mind. After that, I think the new healthier way of eating had taken hold and I didn't think about many of those foods anymore. Not very often, anyway. Reading Sagan's post today, I realized that there are many foods I simply walked away from three years ago.

Here's a random sampling of foods I used to eat regularly but apparently have left behind:
:

Hostess cupcakes (chocolate or orange)
Little Debbie snack cakes
Rotel cheese dip
Ritz crackers
Peanut butter pie
Multiple slices of pizza with extra cheese
Tater tots
Pizza Rolls (the commercial kind. I do make some at home using wonton wrappers. Thanks, Roni.)
Regular potato chips
Honey-roasted peanuts


Those are just a few, and there are many other foods that I've had very, very sparingly over the past 3 years: french fries (4-5x), pancakes (2x), fried catfish (2x, both times as monthly splurge meals), fried chicken (once), and biscuits (4-5x, always when traveling for some reason).

Everything else I've managed to work into the plan, even if in very limited portions. :)

Foods I've significantly added in include dates, black beans, broccoli, green peppers, spinach (but still only in green smoothies), PB2, hummus, olive oil, pure pumpkin, yogurt, and soy milk. Oh, and air-popped popcorn. 'Cause this girl does love to snack! :)


I'm curious what foods other people have "left behind" in their quest for healthier eating. What foods do you now eat regularly that you rarely, or never ate before?

And speaking of snacking (and I was earlier), the kind folks at Special K have offered one lucky US-reader a Special K Resolution Party Pack, including their new  Special K Fruit Crisps, some cereal, a protein bar, an assortment of protein drinks, and some granola cereal.

Special K also provided me with one for taste testing, and I've sampled a couple of items. I opted for the protein bar one day when the tile guys were "finishing up soon" and my lunch was overdue. Another day, I tried one of the fruit crisps. I found both of them to be quite tasty and satisfying for their immediate purpose. I'll be trying the other products in little servings here and there, due to the ingredients lists, which include sugar and other things that are no longer part of my every day (or every week) repertoire.

If you live in the U.S., and you'd like a chance to win your own Special K Party Pack and make your own informed observation, or if you've tried the products and would love to get your hands on more, just let me know in the comments! I'll draw the lucky winner's name on Thursday morning, 6 a.m.-ish US Central.

Happiness Is...

I'm notoriously pathetic with the blog memes that are passed around. Seriously awful at it. I kept a list and intended to catch up, but the list got buried (I'm sure it's here somewhere, though, as I haven't thrown away a piece of paper in eons.)  It's not that I don't appreciate it, that's for certain.

This week,Kimberly, Bella, and Lisa were kind enough to tag me with the Happiness 101 meme (thank you all very much, and if I missed anyone, I'm so very sorry!), in which we list 10 things that make us happy. They must have been reading my mind, because I'd been planning to do a Favorite Things post, anyway! (I love when that happens.)

So here's my list, in no particular order, and I did focus on things, not people.
1. Abundant Sunshine
2. My Netflix subscription
3. A long walk
4. My Sharpie collection
5. Books!
6. The Internet
7. My bicycle
8. The color red
9. Road trips
10. Chocolate! (You didn't think I would leave that off, did you?)

And those are a few things that make me happy. Blogs, and the people who write them, that make me happy are in a whole separate list.

Speaking of chocolate and blogs that make me happy, I've recently fallen into the evil clutches of Chocolate Covered Katie.  If you're interested in healthy eating, chocolate, and easy recipes, this is a blog you definitely want to check out. Today I made her Chocolate Chip Cookie Dough Babies, and I cannot express to you the AWESOMENESS of this treat. I think she should call them 'jewels' instead of babies, because that's what they looked like to me: little chocolate-y jewels, all for me.

Please pardon the blurry photo. I was in the early stages of withdrawal at the time I took it.

You can check out the link above for the exact recipe, but it's basically dates, nuts, chocolate chips, and vanilla.  I actually forgot the vanilla in mine, which made them tough to form into little jewels, but they firmed up in the fridge, where I had to hide them from myself.

I will be having these weekly as a healthy treat!


I had already planned to blog about this new discovery when I learned that Katie is having a giveaway on her blog. One of the requirements to enter is that you mention it your blog. Oh, the dilemma that presents!

You see, she's giving away...a Vitamix 5200!!  Y'all know I've been drooling over that thing forever!  I even have dreams sometimes in which I have one on my (soon-to-be) new kitchen counter, and I wake up all feverish and sweaty...and sad because it was just a dream.  I had started a savings fund for one, but I used it to help fund my western excursion last fall.

So you can see why I'm hesitant to tell you all about the giveaway. I know that you're all going to go rushing over there to enter the contest, thus diluting my chances of winning it. That hardly seems fair.  Maybe if you tell her I sent you, I'll get double bonus entries or something! Yeah, that's it!

And if you don't tell her I sent you AND you win, you must promise to send me some chocolate something you make in it. :)

Wait a minute. I'm doing this wrong. Considering how much I yammer about thinking positively, I should look at this differently:

Things That Make Me Happy, cont.

11. The Vitamix 5200 I'm going to win.

There. It is written.

But you should feel free to go ahead and enter if you've just got the time to spare. (And seriously, check out the recipes--lots of wholesome goodness there!)

That's it for me today! I'm off to toss my old shabby food processor in the trash and get the cabinet space cleared for my new treasure! :)

Hope you're all having a wonderful weekend! It's rainy here, but that's okay. It's a pleasant sounding rain. (Oooh, make #12 on my list--a pleasant rainfall. )

Nutritional Self-Check: Two Years Later

I was searching for something in my posting history the other day, and I stumbled across this old post, which was a nutritional self-check based on an article I'd read. I thought it might be helpful to share the message again and fun to see how (if!) I've improved in two years.

What I liked about the original article was that it suggested a series of small and reasonable changes that could be implemented and/or improved upon over time. At the time I read it, I had been "transitioning" over a period of seven or eight months, and it fit right with my Tippy Toe sensibilities.

Suggestions from the article are shown below in bold italic, with my 2008 responses shown in italic.

Don't skip meals; plan for three meals each day.
- Like that's a problem for me. :) I absolutely certify that I am having three meals each day. I excel at it even. Grade A+
-2010 Update: Eating enough is still not a problem for me. Imagine that. :) I have 3-5 meals and snacks every day. Grade A++

Start reading food labels so you'll become more aware of what you're putting into your body.
- I'm better at reading labels, but I still don't have all of the bad stuff memorized. Grade B-
2010 Update: The amount of time I spend in the grocery store has doubled, especially when I have to buy anything from an aisle. As we all know, that's where the processed stuff is, which requires a "flip the box" approach to shopping. You'd think I was on an archeological dig, given the amount of time I spend scrutinizing labels.  Grade: A+  (Btw, if you have no idea how to read a food label, here's a good primer with which to start. We'll get to ingredients another day.*G*)

Plan for healthier snack choices at work.
- I take fruit to work every day, and a protein snack bar if I have a workout scheduled, but on the odd day I'm caught without, I'm blessed to have a company cafeteria with lots of fresh fruit, yogurt, and other healthy options. Grade A+
2010 Update - Well, there is no workplace now. Fortunately, my kitchen--much like my former workplace--is filled with fresh fruit, yogurt, and other healthy options.

Between lunch and dinner each day, aim for five servings of fruits and vegetables.
- Hmm, I'm not sure what this means. Between those two meals and snacks, I probably get about four servings of fruits and veggies. I also have fruit in the morning, and sometimes as an after dinner snack. I've also been known to snack on carrot sticks in the evening. So I'll give myself a B+. After all, they are healthy snacks no matter when I have them.
2010 Update: Still eating my fruits and veggies. I didn't do as well during the holidays as I would've liked, managing only 3-5 servings on a few days. I'm back on track completely now, and I'll give myself an A+ for overall practice. :)

Stop adding salt to foods.
- Er. Better than I was, not where I should be. Grade C.
- 2010 Update: Much, much, much better. I do sometimes add salt to certain foods, but rarely and sparingly. I'll give myself a B+.

Eat nothing after 8 p.m.
- Er again. Grade D. (So sue me, I get hungry at night. Again, I stick with the healthy stuff.)
- 2010 Update: I'm not convinced eating after 8 p.m. is a problem. What I eat after 8 p.m. is what counts, IMO. Christmas cookies in great numbers? Not good. A serving of yogurt or cheese? Not a problem in my book. But grading according to the article's author, I'd have to go with a C.

Try a new food each week, to help you introduce more variety into your diet.
- How far do good intentions get me? Grade N (Not attempted)
-2010 Update: I don't try something new each week, but I do try new foods (or variations of "old" foods) every few weeks. I'll give myself a solid B. (I know, I'm pretty generous with myself.)

Eat less meat to reduce your fat and cholesterol intake.
- Grade A+! I never did eat a lot of meat anyway; however, back then I replaced the meat with chocolate, a methodology that didn't work so well for me. :) I'm 98% lean meat/protein now. I allow myself one beef-oriented meal weekly, but many weeks I pass it up.
2010 Update: Still sticking with lean meats. No change here.

Make sure that your breads, cereals, pastas, and crackers are made with whole grains.
- Along with the one beef serving each week, I give myself a 'white bread' option. This helps if I want my red meat splurge to be a burger or a burrito or spaghetti. Again, many weeks I pass on it, but every now and then is okay. Grade A-
2010 Update: I've improved in this area, having learned to look for the "100%" indicator on whole wheat products. (It should be the first ingredient listed on the label, not third or seventh or beyond.)

I see that I'm still grading on the curve, and that's okay. I'm still progressing and that's all I ever really asked of myself. Getting to the 100%healthy/100% of the time stage hasn't been a goal and isn't likely to be. I do feel best when I'm in the 90-95% range, though.

So, are you already following any of these suggestions? Or do you see one or two you might want to tackle over the next few months? Don't be shy about singing out if you're just getting started and need some help! I may not be much of a guide, but some really smart people read here and I'm sure they'll be glad to pitch in! :)

For Your Reading Pleasure...

If you find yourself wanting to nibble this weekend, take a few minutes to check out these little bits and pieces from here and there. They won't tell you how to eliminate the nibble urge, but they may serve as enough of a distraction to get you through it!

The writers at Dumb Little Man were on a roll this week! Here are just a few of the articles I enjoyed:
7 Exercise and Fitness Beliefs You Need to Overcome
Five Simple Ways to Relax at Work When Stress Strikes
How to Reach Your Goals by Keeping a Journal
If You Had a Fresh Start, What Would You Do?
6 Ways to Start the New Year Doing Instead of Dreaming

You see what I love about DLM? They're always offering some tidbit of information and/or inspiration that helps get me through the days. Funny, then, that I didn't think to include them in my list of health & fitness online resources. HUGE oversight on my part. 

Alexandra Levit had a great article on zenhabits this week: 5 Great Ways to Conquer Self Doubt.

The folks at MakeUseOf earned my eternal devotion (like they didn't already have it) by sending me to SpiceAdvice,  an online spice encyclopedia and usage guide. Perfect for my brothers and sisters of the non-cooking persuasion (united we stand!)

Also from MUO, 5 Websites That Will Make You Smile & Light Up Your Day

There. Nibble-itis gone? Nah, not for me either, but it was a nice distraction ,wasn't it?

Feel free to share any inspiring, informational, interesting, or funny articles you read this week. I'll check them out when I'm not cleaning.

Yep, that's my Big Plan for this frigid winter weekend: house cleaning, primarily emptying (and finding a place to store) all items from the vanities of both bathrooms. Oh, and at some point, I have to venture out to Lowe's and purchase all the fixtures, because the tile guys and plumber will be here on Monday a.m. to start the process. Yaaay! I'm only 6 months (or three years, depending on which calendar you use) behind schedule.

I'm also experimenting with a "Leftover Soup", which involves combining my last container of Taco Soup, with my leftover Progresso Southwest Vegetable Soup, some leftover green chilies, one tired looking tomato, and anything else I find around here that is starting to look suspicious. I may have to consult the SpiceAdvice people before it's over. I just hope I don't have to consult a physician. :)

That's it for me! I hope you have a wonderful weekend, wherever you are, and that the nibble gremlins stay in the shadows!

Product Review, Contest, & Giveaway: Progresso Soup!

(Disclosure: This is a solicited, but unpaid review/announcement. Progresso provided an evaluation "gift pack", which included lots of soup, a mug, and a digital jump rope. Information provided by Progresso is shown in quotes; anything else is my opinion or random observation. Progresso is also providing a gift pack for the giveaway.) 

Lots to cover here, but we'll manage it in this order: The Soup, The Contest, and then the Giveaway. Yes, that should do nicely.

The Soup: 

Let's start with Progresso's claims: "With surprisingly hearty ingredients like pasta, beans, corn and rice, and flavor-packed vegetables like tomatoes, carrots, and peppers, Progresso Light and 100 Calorie Soups offer varieties with a good source of fiber and a full serving of vegetables. Satisfying your taste buds, Progresso Light and 100 Calories Soups can help curb your hunger, making it easier for you to stick to your weight management plan."

My experience? Today I sampled the Zesty Southwestern Vegetable (60 calories per cup!) and my taste buds were intrigued, but not satisfied. I stirred in a dash of taco seasoning and that little problem was resolved. Deliciously resolved. So many canned soups are waaaay too salty, but this one wasn't. Maybe it's the absence of MSG? I dunno.  Anyway, this is a broth-y soup, which makes it perfect for a tasty pre-dinner snack. While it's not exactly a "health food", it was definitely healthier than the jar of honey-roasted peanuts I had my eye on.

I could happily continue eating this soup as a snack or as a savory sidekick to a nice, healthy sandwich, but I'm thinking of promoting the remainder of this can to main-course status by adding some shredded chicken, peppers, and tomatoes. (Am I a genius or what?) I hadn't expected the duality of the product, so that's a nice little bonus.

 

There are many varieites of lighter Progresso Soups, but next up on my schedule is Chicken and Wild Rice. Or maybe the Italian Vegetable. Choices, choices...

The Contest: Progresso is sponsoring a big contest for the chance to win a full makeover in New York City from May 21st-23rd.. The winner will receive roundtrip airfare, a two-night hotel stay, a full makeover, a $1,000 wardrobe shopping spree, and a personal consultation at a New York department store. The contest opened yesterday and ends March 15th.

To learn more about the contest and submit your entry (if you live in the U.S.), visit www.Progresso.com/SouperYou . While you're there, you can also download a coupon for $1 off any three varieties of Progresso Soup. (You may want to save your time and not enter the contest, because I'm pretty sure I'm going to win it. I'm just saying.)

The Giveaway: To whet our appetites for winning, Progresso is providing a gift pack consisting of a nicely-sized Progresso soup mug, digital jump rope, and two cans of Progresso Soup for one of you lucky U.S.or Canadian readers. All you have to do to enter this giveaway is leave me a comment letting me know you want in. It's just that simple.  You have until Thursday, January 7th, 11:59 p.m. (US Central) to enter!

I'm not normally much of a soup eater (other than my own concoctions), but with single-digit temps (and possibly s-n-o-w!) predicted here over the next few days, Progresso's timing couldn't be better. I arrived home cold and hungry this afternoon, and I pulled out my saucepan even before I took my coat off.  I suspect that scene will be repeated many times over the next few weeks!

And now I'm off to write the award winning essay. Or maybe I'll just send them a photo of me in my everyday attire instead. It's fairly self-explanatory as to why I need a makeover. :)

Online Helpers for Your Fitness/Weight Loss Journey

When I'm handing out credit in my own weight loss successes, I always include the power of the internet in the list of contributors. Having these "go-to" places to find answers (or questions) when I needed them, not to mention support and inspiration, was (IS) a huge factor in my progress. HUGE! 

With the coming of the new year, I'm suspecting we'll have some new-to-the-community folks dropping by, and I thought now might be a good time to share some of my favorite resources. These first two resources are probably the "huge-est" contributors:

Sparkpeople  has been used by 6 million people in 150 countries. Personalized eating plans, calorie and exercise tracking, health and fitness information, recipes, exercise demonstrations and videos, interactive forums for virtually every interest group. You can do as much or as little of it as you want. No requirements, no pressure. Best of all, no $$$. It's all free.

The Healthy You Challenge  gave me access to some of the most motivated and motivational health and fitness bloggers out there. Provided by the gracious Diana, a.k.a. ScaleJunkie, the HYC is an index of bloggers all pursuing the same goals--better health and fitness. As the commercial says, PRICELESS. I honestly can't imagine where I'd be right now without this network.

A few other "go-to" sites for me:

Cooking (as viewed by the non-cook):
AllRecipes's Healthy Cooking section - lots of fresh ingredients and nutritionally rich recipes here.

Green Lite Bites - Healthy recipes and tips from Roni, of Roni's Weigh . Her young son helps with many recipes, so be prepared for rampant use of sprinkles. :)

HungryGirl - You've probably seen the cookbooks at your bookstore. If you're transitioning from a junkfood-filled existence to healthier eating, you might find some of these recipes useful. Long-term, they're probably not the healthiest way to eat (lots of processed foods like Splenda), but face it: sometimes a girl/guy just wants something a little bit decadent.

IAteAPie - "Diet" food reviews.

Exercise:
Virtual Fitness Trainer - information and exercise instructions.

Oxygen Magazine's Training Tips - For me, it's a little too much focus on how we should look rather than feel, but that's probably just me being cranky. The exercises are generally good.

Others:
The Happiness Project - Gretchen Rubin's recounting of her path to happiness may help you find your own way. She's just released a book of the same title, available from Amazon or other book retailers.

lifehacker - Thouands of tips for making life more manageable. 

zenhabits - Too commercial for me these days, but the archives are full of excellent articles on living a simpler life, many by guest bloggers from across the spectrum.

I didn't include personal pages because I have (at last count) over 100 of those in my reader. If you're new to the community, you can start with the HYC, as mentioned above, or check out my side bar for my (currently not updated) list of favorite bloggers, or click on the links of other folks responding to this post. When you find something you want to comment on, don't be shy--jump right in! I haven't met a blogger yet who didn't welcome new commenters! (Heck, some of us stand up and do a cheer when someone new shows up! Or maybe that's just me?)

Those are just a few of my "go to" online resources.  What are your favorites? Any tips for those who might be new to this fitness community of bloggers?

All Cookied Out

If I never see another cookie again in my life, I will be happy.

Okay, maybe I should amend that to "If I never see another cookie until February, I will be happy."

There, that's more realistic.

So far, I'm 1-for-3 in the cookie baking extravaganza. The Flourless Peanut Butter Cookies were horrible. I could feel the brown sugar on my teeth. Blecch! Scrape, scrape, scrape--into the trash they went!

The One-Bowl Baker's Chocolate Chunk Cookies were also a dismal failure. For some reason, they never would set. I blamed it on the recipe, but from the comments on the recipe site, some Girl Scout won an award with this cookie. So I'm guessing it's just me. I'm now researching recipes that call for lots and lots of super chocolate-y cookie crumbs. Whatever it is will be destined for somewhere besides my belly. :)

The only recipe that's turned out well is the one for Chocolate Peppermint Drops. I'm not sure where I first saw it, but what I like about this recipe is that it calls for plain yogurt, cocoa powder, and less sugar than many recipes:

Chocolate Peppermint Drops
Ingredients:
1 cup all purpose flour
1/4 tsp baking soda
1/4 tsp salt
1/4 cup butter, melted
1/2 cup cocoa powder (unsweetened)
1/2 cup white sugar
1/2 cup brown sugar
1/3 cup plain yogurt (whole, lowfat or fat free)
1 tsp vanilla extract
1/2 cup crushed peppermint candies

Preheat oven to 350F.
Whisk together flour, baking soda and salt in a small bowl.
In a large, microwave-safe bowl, melt the butter in the microwave at a low heat. Stir in the cocoa powder and both sugars, then stir in yogurt and vanilla extract. Working in two or three additions, stir in the flour and mix until just combined. Add in the crushed peppermint.
Drop 1-inch balls of batter onto a parchment-lined baking sheet. Press down slightly to flatten.
Bake at 350F for 9-12 minutes or until set and slightly firm at the edges. Allow to cool on the pan for a few minutes before transferring to a wire rack to cool completely.
Makes about 2 dozen.

Alternatives: I didn't have any peppermint candies, but I did have some Hershey's Candy Cane Kisses in my freezer, so I crushed those instead. I'm also planning to make these with white chocolate chips and perhaps some cranberries. Hmm, maybe I'll try it with some PB2, maybe even the chocolate PB2. The possibilities are endless! It's a good basic recipe that should stand up to experimenting by this non-Girl Scout type.

I have to laugh when I read through the reviews on these recipe sites. A recipe will have 5-out-of-5 stars, with comments like: "Outstanding!" or "Family Favorite!" Then the reviewer goes on to list all the changes she made to the recipe. So what she's saying is that her version of the recipe is outstanding! :)

Another success I've had is with Turtle Pretzels. Hard to screw it up when you have three ingredients: pretzels, Hershey's Caramel Kisses, and pecan halves. Cooking time is only 4 minutes. Pathetically easy, which makes it perfect for me. I've made and bagged about a zillion of them in the past week. Some have been delivered, and some are in my fridge to be delivered tomorrow a.m.

I have some family treats to make for Christmas Eve/Day, but those aren't particularly sugar-y. ::gratitude moment:: I joke a lot about loving cookies, and I do love them, but more as a weekly or every other week kind of thing. I honestly do not know how I ate sweets every day in my before life. I'm more than ready to go back to my pattern of 1-or-2 Hershey's Kisses every few days.

The good news is that meals are still healthy, and exercise is plentiful. In addition to bagging leaves, I've been clearing up the aftermath of a tree removal project. So far, I've hauled about 200 pounds of shredded tree roots, with more to go. Not tomorrow, though, as my muscles are screaming after 9 hours of lift-and-tote over the past 3 days. Tomorrow's exercise will most likely be a walk or bike ride to Border's Books (3 miles or so round trip) for one last gift and an exchange. Easy-schmeasy, and it doesn't involve cookies!

I hope you all have a wonderful holiday week! I have a small Christmas planned, so I'll be around. Hopefully, the echo won't hurt my ears. :)

She Cooks: Banana Nut Muffins

I like small bananas and buy them in large quantities, when I can find them. Sometimes, the quantities are too large, and I need to do something inahurry with them.

If I'd had some cloves on hand, I would have tried my hand at these banana cookies. Instead, I had to rely on that old stand-by: banana bread. I started with this recipe from SimplyRecipes.com and altered a teensy bit (my changes shown in parentheses):

Banana Nut Muffins

Ingredients

3 or 4 ripe bananas, smashed
1/3 cup melted butter
3/4 cup sugar (I used 1/2 cup)
1 egg, beaten (I used EnerG Egg Replacement*)
1 teaspoon vanilla
1 Tbsp espresso or strong coffee (optional- I opted out)
1 teaspoon baking soda
Pinch of salt
1 1/2 cup of flour (I used unbleached, unenriched white flour)
1 cup chopped walnuts (toasted or raw)

Method

No need for a mixer with this recipe.

1 Preheat the oven to 350°F. With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl.

2 Mix in the sugar, egg, espresso and vanilla.

3 Sprinkle the baking soda and salt over the mixture and mix in.

4 Add the flour, mix until it is just incorporated. Fold in the chopped walnuts.

5 Pour mixture into a prepared muffin tin. Bake for 25-30 minutes. Check for doneness with a toothpick inserted into the center of a muffin. If it comes out clean, it's done. Cool on a rack.

Makes 12 muffins.

The results?



I chose to bake six cupcake-sized muffins and 12 mini-muffins. That left the equivalent of a very small muffin in the bowl. Well,what was I supposed to do, leave it there? Throw it out? ::shudder:: No problems eating it, because of the EnerG Egg Replacer. Y'all know I have no arguments with using eggs, but I'm thinking for baking and other batter-ish things, I'll use the EnerG. Plus, my friend who doesn't eat eggs can have some of these muffins.

If my calculations are correct, the larger muffins would come out at about 200 calories each, which would make the mini-muffins a rich 100-calorie snack.

There's a definite taste difference in the larger muffins. As you can see in the photo, they could have used a tad more cooking time to brown a bit more. Or maybe I should have turned the pan? They're also missing a little bit of...sweetness, I think. If I make the larger muffins again, I'll probably toss in a few mini-chocolate chips or maybe use some nonfat powdered milk to replace that missing 1/4 cup of sugar and to add a little protein.

The mini-muffins were just about perfect. For fun, I might use a toothpick to poke 3 or 4 mini-chocolate chips in each cup, but they're fine just as they are.

Another consideration for next time is replacing at least part of the butter with canola oil.

Verdict:
Much better than the PB2 Chocolate Chip Bread (most of which is still in my freezer), although that may have been a measuring error on my part. Really good for my 2nd attempt at "from-scratch" baking.

Now, if you'll excuse me, I have muffins to package.

I See Things

I had a wonderful pondering time this morning, mostly thinking about my future, both long-term and immediate. By immediate, I mean the weekend ahead. I'm a big believer in visualizing myself being positive and energetic and active and all the things I want to be in life. That way, I'll recognize them as they happen. :)

Anyway, as I sat pondering, the cautionary words of a former co-worker popped into mind:

"There's a mighty big difference between a vision and a hallucination."

Wise words, indeed, and it made me think about what I envision when I see myself being successful (by my own definition of successful).

Hallucination: I exercise two hours a day, 6 days a week, always giving 200% to my workouts.

Vision: I exercise 5-6 days per week, 30-60 minutes per day, giving 100% of my energy that day to my workouts.


Hallucination: I am at goal weight always. If my weight goes up, I increase my workouts to four hours a day.

Vision: My weight fluctuate but usually stays within 2-3 pounds of goal. When my weight goes up and stays up, I evaluate my nutrition AND my exercise to see if either needs to be improved.


Hallucination: I never eat chocolate.

Vision: I eat chocolate fairly regularly, but in tiny portions 98.521% of the time, excluding major holidays and vacations. (I consider a Hershey's Kiss to be an example of "tiny." Two is semi-tiny. More than that is a splurge.)


Well, you see what I'm getting at. All too often, we define our success by over-reaching measures that may not be attainable, much less sustainable. Weight fluctuates, schedules get crowded, and if we're lucky, LIFE happens. I'd much rather experience it than hide from it inside a set of rigid expectations. I want to live a vibrant life, healthy AND happy, and part of that is being available for it.

I'm not suggesting that we "lower the bar." It's good to have high standards for our behavior, especially regarding health and fitness. It's equally important that we be mindful of life unfolding around us and incorporate it into our visions of a successful future. And the future is beginning right now.

If you're still reading, I thank you. This was one of those mornings I needed to give myself a little preaching, and I appreciate your indulgence. If you got anything out if, all the better. :)

Wishing you all a wonderful weekend!

Calling All Cookies

It's no secret that I love cookies. Chocolate chip, peanut butter, oatmeal--I've honestly never met a cookie I didn't like. If I could, I would have cookies for breakfast, lunch, and dinner...and for between-meal snacks as well. Sure, I would probably experience a few wee health problems, and it's possible I might have to buy all new clothes, but I'd be walking around in a sugar-filled daze and probably wouldn't notice. If I could walk at all, that is.

Oh wait. I already did that. Or a lesser variation of it, anyway, and it wasn't quite the blissful life one would imagine. It's a sad fact of lie that eating cookies is fun, but life after eating too many cookies is not. ::despondency::

During the holiday season, especially, I seek out the middle ground and enjoy a few cookies while keeping an eye on the health effects of their consumption. To date, I've avoided buying packages of cookies, relying instead on the office potlucks or single-cookie bakery purchases. I certainly haven't tried baking them.

But that's about to change. This year, I am actually going to bake some Christmas cookies. (Yes, me.) I have decided that the combination of being in charge of the ingredients AND giving away the majority of the output will keep this from being a complete disaster, nutrition-wise. Given my lack of culinary skills, results may be thrown away rather than given away. As long as I don't eat all of them, I don't care.

To assist me, I bought a good cookie book yesterday, The Cookie and Biscuit Bible (on the clearance rack at Borders for $4.99.) One of the things I like about it is the explanatory chapter on the different types of flours, sugars, and chocolate. Knowing the purpose of ingredients will help me make substitutions, if I choose. I also like that the recipes make a small number of cookies and that most call for whole ingredients only. (Ironically, processed foods don't occur in any quantity until the chapter on "healthy cookies.")

I've also been seeking out healthier recipes online. So far I've found a few promising sites:

Eating Well

Belly Bytes

All Homemade Cookies

There's also Hungry Girl, which has some interesting ideas, but relies a little too much on processed ingredients for my purposes. Still, it's a better option than some.

I would *l*o*v*e* to know your favorite healthier cookie recipes or your favorite healthy recipe websites or books. Or all of the above. Please share!

If this works out nicely, and I think it will, I'll probably continue trying new recipes next year. Maybe, a different cookie each month. As long as I can freeze them in individual servings and give away the excess, I should be okay.

And if it doesn't work out so well, I can still buy the single-serve at the bakery. :)

Healthy Fun at School?

Interesting article in the local paper this morning about a new school program coordinated by the National Dairy Council and the National Football League: Fuel Up to Play 60. Through health fairs and workshops, students learn about the benefits of healthy eating and being active, and then earn points/prizes for themselves and their schools by tracking their progress. For added fun and to bring out the old school spirit, students can check out their school's ranking against other schools via an online scoreboard.

I like this program. It provides an opportunity for students who might not have the healthiest pantries at home to learn about more nutritious foods and helps them build good exercise habits at an early age. I also like that the emphasis seems to be on what they do, not how they look.

This article brought back memories of my own school days. I played basketball, volleyball, and softball (none of them well), and although I was slightly overweight, I was fairly fit. (What I wasn't was "skinny", and from that, a 1000 diets were born.) My high school system only required one year of Physical Education, and then you were on your own. I went to the mall and hung out at Dairy Queen. This morning, I'm wondering if I would have joined in a program like "Fuel Up" if I'd had the option.

Probably, if the cute boys were there. :)

What about you? Were you physically active during your school years? Would a program like this encouraged you to be more active?

How I Scored $8 in Free Groceries

Good one-day sale at Kroger this morning, especially for fruit and nuts. Since those items are a staple for me, I was at the store bright and early. Four-pound bag of navel oranges @$2.50: check. One-pound bag of shelled walnuts @$2.99: check times two. Same price for almonds: double check again. Pears @ $0.99/pound: in my basket. And so on. I was pleased.

The pleasure ended as I reviewed my receipt on the way to the car. I try to keep up with it as the clerk is scanning, but the way they ring up sales is goofy (full price, then take off the sales price at the end), and my math isn't so perky early in the a.m. I had been overcharged for the oranges and one bag of almonds. Oh no!

When I returned to customer service to ask for the $2.50 difference to be refunded, I learned that the store has a policy of refunding the full price of any item that scans an incorrect price. Thus, my refund was $8.60. Free groceries! Healthy groceries, at that!

And all because I took the time to check my receipt!

Now that I think about it, I actually got a bag of Baked Lays for free too, using a coupon Kroger sent me as part of their store rewards program. That's another $3.79.

So what will I do with this minor cash windfall? Why, go out to lunch, of course. :)

Don't forget to check out the review and enter the drawing for the EatSmart Digital Scale. You have until Sunday night, so the clock is ticking!

Wishing you all a joyous weekend!

One Holiday Down, One to Go

As splurges go, this annual event wasn't particularly spectacular. Oh, there was a slab of chocolate cake, sure. But that's pretty much it. I tried to splurge on catfish for dinner, but I had only two small pieces. One serving of mashed potatoes, one serving of green beans (country style), and a wheat roll. I'm probably pretty close to calorie count for the day. I failed the Splurge Test. Me!!

Oh well, at least my nutritional goals were shot. I guess I'll have to hold on to that. And try harder at Christmas. :)

It was a beautiful Thanksgiving Day in Memphis, and I had the bright idea to ride my bicycle to the restaurant where I was meeting my family. It was an easy 5 mile ride, one way, and it gave me time to contemplate my blessings and to be thankful for them. I also gave thanks for making it to the restaurant without getting squished by a turkey-dazed motorist.

On the way home, I happened upon a cute little dog running across a fairly busy street. I stopped and tried to catch him, but he wasn't interested. He darted back into the street and into the path of a car. Fortunately, the driver slammed on his brakes and while the car did make contact with the dog, it was apparently a glancing blow as the dog got up and dashed across the street again. I followed and found him visiting with some dogs (properly behind their fence) on another street, probably bitching about the car that got in his way. I hope his owners found him. He wouldn't let me near him, before or after the incident.

With the great dog adventure, I wound up taking a different route home and eventually rode 12 miles. That's a decent ride for me, and I am pleased.

So tomorrow is the so-called Black Friday. I'm no hardcore participant, but I will be at Sports Authority when they open the doors. The first 80 people in line receive a gift card with a value from $10 to $500 (who wants to bet mine will be worth $10?), and I need some new Duo-fold thermal pants. I would also like to find some fleece pants. If I should happen to get the $500 card, I'll be bringing home an elliptical. :)

Other planned stops: Bed, Bath, & Beyond, Pier 1, and Target, if the parking lot doesn't look too crazy. Oh, and maybe I'll stop at this store:


Obviously a typo, but wouldn't it be nice? :)

Hope you all had a wonderful day today, whether you were celebrating Thanksgiving or just enjoying a beautiful Thursday!

Recipe: PB2 Chocolate Chip Bread

First, the recipe, which I got from Sparkrecipes:

Ingredients
3/4 c. wheat flour
1 c. white flour
6 T. PB2(dry)
2 t. baking powder
1/2 t. salt
1/4 c. brown sugar
1 c. Splenda
1 egg
3/4 c. soy milk
1 t. vanilla
1/4 c. unsweetened applesauce
1/4 c. fat free sour cream
1/4 c. water
6 T. chocolate chips

Directions
1. Mix dry ingredients
2. Mix wet ingredients
3. Mix those together and add chocolate chips
4. Pour into 3 sprayed mini loaf pans (C: I used the 5" aluminum pans)
5. Bake in a 350 degree oven for 47 minutes

Number of Servings: 15

Now, with apologies for the blurry results:

On a scale of 1 to 10, I'd give this a 4, as prepared by yours truly, following this recipe. Or maybe following this recipe. I was on the phone during assembly and might have doubled the baking powder by accident.

The consistency of the bread is good. It's dense and filling. Oh, and it's super easy to make. And that's about all I have to say about it on the positive side. The problems I have with it are numerous:
1. Not enough of a peanut-buttery taste. I couldn't detect it at all. :(
2. Not enough chocolate chips for the recipe. I'd rather plan for a few extra calories and have at least one chip in every bite. (Okay, I'd rather have 10 chips in every bite, but it's supposed to be a healthier recipe.) BTW, I used Ghiradelli Chocolate Chips, which are scrumptious!
3. Splenda. I've never cooked with it and didn't know what to expect. It lingers on the palate and not in a pleasant way. If I try this recipe again, I'll definitely use an alternate sweetener. Maybe some nonfat dry milk!
4. No umph! With no distinctive peanut butter flavor and a chocolate chip or two in every third bite, this cake would benefit by the addition of a little spice. Cinnamon, maybe?

Sorry I don't have a better report. We definitely should consider that I'm not a cook or a foodie-type person, so the problem may be me. Any suggestions you have would definitely be appreciated. And if you make it and have better results, please share your tinkerings with me!

Next week: Peanut Butter Sweet Potato Soup (if I get up the nerve for it)

The Taco Soup Edition

Being on the road for a month helped me overcome my disdain for cooking. The first thing I did upon arriving home was rush to the grocery for barbecue chicken fixin's. After I ate that for two weeks, I decided it was time to branch out. A little dip in the temps outside convinced me it was soup time.

I found this recipe for Taco Soup at Recipezaar. It's easy, relatively
inexpensive, fairly healthy, and DEEE-licious!

Ingredients:
1 (16 ounce) can pinto beans
1 (16 ounce) can white beans or kidney beans
1 (11 ounce) can niblet corn
1 (11 ounce) can Rotel tomatoes & chilies
1 (28 ounce) can diced tomatoes
1 (4 ounce) can diced green chilies
1 (1 1/4 ounce) envelope taco seasoning mix
1 (1 ounce) envelope hidden valley ranch dressing mix
1 lb shredded chicken, ground beef or any meat

Directions
1 Cook meat and drain.
2 Shred if needed.
3. Add all ingredients to crock pot.
4. DO NOT DRAIN CANS.
5 Stir.
6. Cook on high for 2 hours or low for 4 hours.
7. Keep on low until serving to keep hot.
8. Garnish with sour cream, shredded cheese, chopped green onions, or tortilla chips.

Cammy Tinkers:
I made some substitutions for things I had on hand: black beans and chili beans instead of the beans listed in the recipe. Also, I bought taco seasoning in a bulk jar awhile back, so I used 3 (ish) tablespoons of that instead of the packet called for. Finally, I only used half the packet of Hidden Valley, because I couldn't really figure out its purpose.

I used Laura's 96% Lean Ground Round (no affiliation) for the meat. The recipe called for a pound, but I'd be happy with a half pound, both for taste and for $$$$. :) You can, of course, use ground turkey or chicken. I'm on the outs with ground turkey right now, but I will give the chicken a try next time out.

As for when that might be? Probably next year. This recipe makes 10 generous servings. I've had to resort to freezing about half of it. I'll enjoy it in the weeks ahead.

This is a very thick soup. I'm thinking of adding some veggie broth or tomato sauce/juice next time I prepare it to make it more soup-like. I'll also be using the hot Rotel and/or more green chilis. :)

And that was this week's Adventure in Cooking. I'm going to the grocery this morning to pick up the ingredients for PB2 Chocolate Chip Bread. Wish me luck. :)

Makeover Monday: Use This, Not That

While my interest in cooking remains in the not to mildly range, I've been collecting tips on how to make home-cooked dishes healthier and to reduce the calories involved, where possible. Most of the general guidelines I've learned are probably common knowledge among you cooking types, and I'll hope you'll share the results of your experiences with us in the comments. I share my notes here, primarily to get them recorded in one central place for my own future experimentation.

Sugar - Many recipes can tolerate a sugar reduction of 1/3 to 1/2. As I understand it, for cookies and cakes and such, you can replace the sugar you're omitting with nonfat dry milk to preserve the richness. Not only would that reduce calories, it would add protein, calcium, phosphorous, potassium, and other vitamins and minerals. Or you could double the amount of vanilla to increase the sweet taste without adding calories. Dried fruits (raisins, dates, or apricots) are also good choices to replace the omitted sugar.

Flour - You can add fiber to recipes by replacing 1/4 to 1/2 of all-purpose flour with whole wheat flour, oat bran, or ground oatmeal.

Fat - Apparently, many recipes are still quite tasty even if 1/3 of the fat is eliminated. For substitution, an equal amount of applesauce or plain, non-fat yogurt can be used. This will create extra moisture, so any liquids called for may need to be reduced. For flavorful fat substitutions , try substituting pureed prunes, pureed pumpkin, or grated zucchini for the omitted fat. You can also substitute 2 egg whites for 1 whole egg to reduce saturated fat.

Salt - While some recipes (yeast breads, rolls) need salt for texture and taste, other recipes can have the salt omitted or reduced substantially, and replaced with herbs and spices.

Obviously, these are just a few of the basics, and I'm sure there's sometimes a trade-off in taste or consistency. I'm sure there's also a lot of "tinkering" that goes on to find the right combination. I hear this is fun. :)

In cooking, as in life, there are all sorts of exchanges and trades that can be made. Cook's Thesaurus has an impressive list of substitutions. Fabulous Foods has some great suggestions for reducing fat content of recipes. HeartHealthyLiving magazine has an online slide show with good substitutions for common ingredients. And perhaps the most ambitious of all, VegetarianTimes has an awesome list of substitutions for meat ingredients.

With that, I'll pass the microphones to you all. Have you tried any of the substitutions described here? Do you have any other substitutions to share? Altered recipes you think the rest of us need to know about?

I'm looking forward to trying new, healthier recipes this winter. I'll never make "foodie" status, but it should be fun playing around with favorite older recipes. It will be my mission in life to come up with a healthier version of Rotel Cheese Dip. Holiday parties just aren't the same without it. :)