Wow, the year is half over. I decided to take a look back at my "Plans for 2003" to see how they are progressing. Here is a rundown of what I posted this in the Resolution forum at the beginning of the year:

Weight.....I want to lose 24 pounds...I have no timeframe here. It would be nice to be done by summer. Im not sure when it will happen. I've completed this!

Program....I have refined my program once again and think it is the best there is for me. I have been adding better quality foods thru out 2002 and plan to continue this trend...quality is so important. I am always working on this!

Water..I need to drink more than I am now. I let tea slip into my plan again and am drinking way too much.Still drinking alot of decaf or herbal tea but also plenty of water too!

Bike...I want to ride my recumbent bike daily, gradually adding up the minutes little by little...I'm after consistency here. I want to build my endurance too. I ride my bike 1-2 times weekly. I will never do it more than that because i like to be outside walking.

Walking...minimum of 3 miles 5-7 days per week....sometimes I go as high as 6 miles..it depends on the day...Now I do 4 miles a day at a nice brisk pace..every day.

Weight training...3-4 days weekly..no excuses. Just started a body for life 12 week challenge...so its weights 3x weekly. Hope I can stick with it.

Stress reduction....tackle the issues one by one...and boot them right out the door. A couple major issues are resolving themselves. By the end of summer things should be looking good.

So I guess that my resolution is simply this: to continue on this journey with its ups and downs, striving to accomplish my goals by using the above measures to guide me. I think Im on track..taking it a day at a time and enjoying the process. I will never go back to where I was and can only move forward from here.

July 1, 2003

My son is sick today..when that happens the menus planned generally get thrown aside because im so busy with him. I will fill this in later.

omlette (1 egg + eggwhites)
onion, green pepper
salsa
whole wheat tortilla

cottage cheese
applesauce

salad with veggies
chicken
small sweet potato

Tomato bean soup (recipe follows)

-------------------------------------------------------------------------
I have not tried this recipe yet. Looks like it might need some extra spices:

Tomato bean soup
2 cloves garlic, minced
1 onion chopped
1 zucchini
1 yellow squash
1 tsp dry basil
28 oz can diced tomatos
3 cups veggie or beef stock
3 cans(15 oz) white beans(drained)
1 pound chicken breast

Put all ingredients in a crockpot...cook on high for 2 hours, turn to low til desired consistency..4-6 hours, depending on the size of your crock pot.

I missed a few days here.. My son James was sick for 5 days...then I got sick too..some kind of flu. Havent been eating alot. I hope to get the focus back in a day or two. Until then I have some nice chicken veggie soup cooking and im drinking my water and eating some fruit. I missed a whole week of exercise here with the exception of a couple walks. I need to get better and back at it.

Well, my throat is a bit better. I appear to have some kind of infection in my eyes though, especially the right one..looks like conjunctivitis to me. When it rains it pours i guess. At least the fever is just about gone. Thank goodness. Going to try to eat "normal" today.

oatmeal
1 apple
2T chopped walnuts

1 cup plain yogurt
1/2 cup blueberries

turkey sandwich on whole wheat
lettuce , tomato, onion, pickles
2tsp mayo
1/2 cup carrots

1 cup grapes

chicken veggie soup

Hello Lindasue, hope you feel better! :rose:

Well Lindasue I had forgotten where to find you. I am so sorry that your son and you have not been feeling well. I certainly have had my share lately but am doing better. Just wanted you to know I have been thinking about you and will be praying that you will be feeling as good as new very soon. I am cheering you on and it encourages me that you have done so very much in changing your total life style and it makes me believe that I can also. Thanks for just being here:) :) sandycan

HI aria and sandy! :wave: Thanks for stopping by. You surely did brighten my day by posting. I was feeling sort of discouraged this morning. Its always nice to see a visitor. Im still sick today. The flu is nasty enough, and i still have a bit of a fever. I have to get into the doctor today. Couldnt get in yesterday.

Have a great day! :flower:

THis recipe looks good..if i feel better tonight, im going to make this. I think i will double the spinach part though...i like spinach.

Feta stuffed chicken breast

4 (4 ounce) skinned, boned chicken breast halves
1/4 cup dry bread crumbs
1/4 cup crumbled feta cheese with basil and tomato
Vegetable cooking spray
1 1/2 teaspoons margarine, melted
3 cups torn spinach
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 teaspoon olive oil
1/8 teaspoon pepper


Directions
1 Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Dredge chicken in breadcrumbs. Spoon 1 tablespoon cheese onto each piece of chicken; fold chicken in half.


2 Place folded breast halves in an 8-inch square baking dish coated with cooking spray. Drizzle melted margarine over chicken. Bake, uncovered, at 400 degrees for 25 minutes or until chicken is done.

3 Combine spinach and basil in a bowl; drizzle with vinegar and oil. Sprinkle pepper over salad; toss well. Serve chicken over salad.

Serving size: 1 chicken breast half and 3/4 cup salad. Calories 207 (27% from fat) Protein 29.6g Fat 6.2g (sat 1.9g) Carbohydrate 7.0g Fiber 2.0g Cholesterol 71mg Iron 2.4mg Sodium 237mg Calcium 114mg

ok..doctor put me on these antibiotic eyedrops and also a round of zithromax. That should take care of everything.

I forgot to post my menus:

1 cup plain yogurt
1/4 cup go lean crunch
1/2 cup blueberries

1 cup grapefruit juice

salad w/ veggies
3 oz chicken
1T shredded cheese
2 tsp olive oil
red wine vinegar

1 cup grapes

feta stuffed chicken breast (see recipe above post)
1.5 addl cup spinach
1/2 cup grape tomatoes

1 cup cantaloupe

Lindasue, glad you got in to see the doctor and hope that the medicine helps you get better very quickly. When you are feeling better I have a question for you. I see that you were saying that you were drinking too much tea and I seem to remember it was green tea. I have been trying to drink more green tea because I have read it is so good for you. Have I been mis-informed? No hurry for the information but would appreciate it when you have the time:) :) sandycan

Hi sandycan, i love green tea and still drink a couple cups a day.....here are 2 links with some of the health benefits:

http://www.greenteacomplex.com/benefits.html

http://www.greentea.com/health_latestnes.html

I got into this rut of drinking lipton raspberry tea..not only did it have caffeine, but sugar...or nutrasweet...thats what i have tried to cut out again. I must say that being sick did help here..i didnt have any in the house and after 10 days of being stuck here..i didnt want it anymore..lol.

Breakfast:
omlette with asparagus, onion and mushrooms

Snack:
grapes

Lunch:
stir fried veggies
chicken and broccoli
a bit of sesame chicken

dinner:
not sure..probably leftover chinese food from lunch

Thank you Lindasue, the web sites were very helpful. I have been drinking it for my heart and for my fibromyalgia because I had heard that it may reduce inflammation and the pain associated with it:) :) sandycan

Lindasue;

Gosh girl so sorry to read about you being sick for so long. I sure hope the drugs the doctor gave you start working real fast. Take care of yourself and hopefully we will talk soon. Sending a bunch of :ghug: your way.

Judy2:ex:

thanks judy..i think im back now..my eyes are clearing up well..this is the last day of antibiotics and my fever is gone..walked 1.5 hours this morning too..

Thats great sandy..im glad you are finding the info useful.

Have a great day. :flower:

Lost some weight while i was sick....ive been eating a bit more protein the past 3-4 days. I gained it back and a few more pounds too, but have lost some inches in the process. Im not too concerned about the numbers on the scale.

1 egg + eggwhites (scrambled)
1 oz lowfat cheddar
2 small corn tortillas
onion,pepper & tomato

1.5 cups mixed fruit(grapes, honeydew and cantaloupe)

mixed greens and veggie salad
chicken kebobs
pineapple


2 cups stirfried veggies
3 oz steak
1/2 cup brown rice

1.5 cups mixed fruit

1457 calories, 30% protein, 26% fat, 44% carbs, 28 gms fiber

This is a beautiful morning..very quiet..did my interval walk/jog while the kids were sleeping.just walked/ran up and down the alley next to the house..

1 cup plain yogurt
1 cup strawberries
1/2 banana
2T wheat germ

1/2 grapefruit

spinach and lettuce salad
red onion, beets, tomato, pepperoncini
1.3 oz feta cheese
1 4" pita bread toasted
2T oregano vinaigrette
1tsp olive oil
2 oz chicken breast, shredded

1.5 cups watermelon

6.5 oz can water packed tuna, drained
1 T mayo
pickle, onion, celery
1 cup baby carrots
1 cup spinach leaves
1 serving cooked whole wheat macaroni

1 cup grapes

1543 calories
33% protein, 21% fat, 46% carbs, 25 gms fiber

Lindasue

Sorry to read that you have been sick. Hope all is well now and that you can get back to the exercise program you love so much.

I just read through your journal and I am very impressed with your accomplishments so far this year. You are amazing.

I just wish I could be as consistent as you are. I continue to be either right on track or way off.

All the best

Nancy

thanks Nancy..ive been working really hard on things this year. YOur stats look great. I think you've done a super job this year. Are you tracking your foods...that might help.

Im back down to 147 again. i lost weight when i was sick..gained it back and a couple pounds more and now its gone again. my body seems to like this number...lol. Im not complaining. :D

Looks like another hot and humid day here...Im headed out for for intervals my intervals in a minute. Im doing 20 minutes of high intensity interval training..plus a 5 minute warm up and 5-10 minute cool down.

On another thought here.........I Was thinking about that report coming out next week that sugar and fat can change your body chemistry and can actually make you crave more fat/sugar.... similar to drug addiction.

I reallly believe there is truth in this. If people would journal and look at their choices they would see what sets them up for a binge or cravings, and usually fat/sugar are the culprit foods. I can use myself as an example too in that when I eat something with fat and sugar, like my favorite icecream (its from an icecream shop in town) I tend to keep on looking for more sugar,etc..for a couple days after I eat it. It throws the whole balance off.

ANyway, if you are reading this, and struggling with cravings,etc..try to cut out the obvious sugar,fat (especially the hydrogenated stuff) and refined stuff in your plan and let me know if it makes a difference in your life. I would almost guarantee that you would feel more energetic, lose weight better, be less hungry and it would make it easier to stay on track.


1/2 grapefruit
1 cup Kashi cranberry cereal
1 cup milk

1 cup strawberries
1 cup cottage cheese

spinach veggie salad
3/4 cup canned salmon
2T vinaigrette

1 cup blueberries
3/4 cup plain yogurt

5 oz grilled steak
1 medium sweet potato
2 cups green beans


1405 calories 38% protein, 19% fat, 43% carbs, 28 gms fiber

I agree Linda and I have noticed that once you start on the sugary stuff it is hard to stop. Rather than satisfying your urge for something sweet it just increases your cravings .

Nancy

Hi Nancy. It took me years to figure that out..That always makes me think of those that say everything is ok in moderation...I really dont think its true. Some things are just gonna set ya off to eat more of the same. Better to get rid of them. Thats just MHO.

Thanks for stopping in. Have a great day. :x

For me it is just so much easier to eliminate things rather than limit them to a small portion. Wish this was not true but it is. LOL

I agree with that too Nancy..some tell me that i am setting myself up for failure because ive eliminated foods from my plan..i think thats ridiculous..why eat something junkie in moderation..its still junk. Obviously im a stickler for healthy choices these days.

Bought the strangest looking peaches last night..they are white peaches and are labelled saturn peaches. Im not a big peach fan but these are really good.

http://www.melissas.com/catalog/index.cfm?product_ID=483&info=YES

1 cup plain yogurt
2 small peaches

1/2 whole wheat bagel
2T whipped cream cheese

cottage cheese
onion, green pepper and tomato
celery

spinach and veggie salad
1/2 cup canned salmon

4 oz grilled chicken
1 medium sweet potato
green beans

mixed fruit

1478 calories
39% protein, 41% carbs, 21% fat, 29 gms fiber

Finally...a quiet house with no extra kids running around. My neighbors spent the night on wednesday...and stayed all day thursday..and finally went home at 10pm last night...their mom had fallen asleep on the couch and the kids were running around outside so I stayed out with them all until late. SUmmer nights and kids..what fun.

Its been a pretty good week so far. Trying to keep my menus simple and easy. Weather looks to be cooler today. Ive been out for a walk around the block here...about 20 times i think. Ive been jogging a block, walking a block,etc...just needed to vary my routine a bit. Im tired of counting minutes so Im doing it block by block now.

1 cup decaf coffee

1 cup kashi cranberry promise cereal
1 cup milk
1/2 grapefruit

2 slices 15 grain bread
3 oz turkey
1 oz alpine lace swiss cheese
lettuce, tomato, onion, pickles
carrot sticks
2 saturn peaches

3/4 cup cottage cheese
1 cup blueberries

5 oz grilled garlic shrimp
grilled summer veggies (Spray heavy duty foil with olive oil...layer sliced zucchini, yellow squash,eggplant,onion, peppers, tomato,and a couple cloves of garlic...drizzle with a bit of olive oil with coursely ground pepper and salt. Grill on top rack turnig frequently)

1.5 cups watermelon
1/2 cup sliced strawberries

1570 calories, 33% protein, 20% fat,47% carbs, 32 gms fiber

HI Emi....I dont know..some of that kashi cereal is sorta twiggy but most is good...i the go lean crunch, the strawberry promise and cranberry sunshine have a sweeter taste... the pilaf which is just whole grains..you cook that one. I like that in soups or sometimes in place of oatmeal in the morning.

I sometimes add some sliced almonds to the cranberry one. The thing about kashi is that it has good ingredients..the cranberry sunshine...(i posted the name wrong in my menu) has Organic Whole Grain Corn, Florida Crystals® Organic Evaporated Cane Juice, Organic Dried Cranberries, Sea Salt.

I dont know much about florida crystals..here is a page about it.
http://www.floridacrystals.com/ingredients/index.asp

LOL..my daughter sarah noticed the twigs too..she wont touch the stuff.

Its actually chilly this morning..i went for a bike ride...lol. I havent been on this bike in 10 years...just fixed it yesterday. I did my same walking route on the bike..i think i walk faster. Hopefully that will change.

I was up at 5am..i was hungry:

1/2 whole wheat bagel
1T whipped cream cheese
1/2 red grapefruit

breakfast..around 8am:

1 cup oatmeal
2T chopped almonds
1/3 cup blueberries

greek salad
1 oz feta cheese
1/2 cup beets
4" pita bread, toasted
3 oz chicken breast

2 saturn peaches

5 oz grilled chicken
2 cups summer squash with onion, green pepper and fresh tomatoes
1 cup brown basmati rice

1 cup strawberries


1519 calories
30% proetin,26% fat,44% carbs,36 gms fiber

I was just reading your journal. I like the fact you get so exact on almost all food. I know it takes practice and I am working on that. I got the exercise down and am working on the next step. As for the bike thing, if you put alot of hills in your walking routine and are not use to the bike you probably did walk faster. It takes alot of muscle to get up those hills with a bike. Thats why I like to walk better. I love to bike ride but am so out of practice its hard on the knees.

Hiya Linda,
Your choices are awesome. I can never keep my carbs down.. lol
I do notice that you dont eat alot of bread, even if it is whole grain. Maybe I should stop eating so much bread hey?
I am really in love with that brown rice I use. Its so much more dense, feels like I am eating something real lol

I am going to try to ride my son's bike too. Not sure if my back/leg will let me. So, I wont go out any further than I can walk LOL

That organic cane juice, I still dont understand the difference. I went to the website and it posted lots of scientific info. It didnt state the calories. I wondered about that myself when I read the ingredients in the GoLean Crunch. I love that cereal.
I take a baggie of that with me when I go out, just in case I am gone too long. I dont want to fall prey to fast foods. If I get that shakey feeling, I know I will be doomed LOL

Hey Jeanette...it took alot of time in the beginning. I kept all the menus though..and I pull out meals and stuff and reuse them if they were good. Just give it time. You will get there..the bike..omg, my legs are like rubber..its funny because i can do the recumbant bike without feeling that way..you are right about the hills...i walk a semi hilly route at times..Much easier to walk than to ride.

Hi Karen, nope i dont do alot of bread...or rice for that matter but today i seem to have both in the menu.plus oatmeal and pita..thats actually alot of starch for me. I try to rely heavily on veggies and fruit. Ive read your menus, you have some great choices in there. Do you feel that the carbs are hindering your progress? Your carbs are coming from your bread, fruit and yogurt,rice, potatoes, etc..just make good choices within those groups. Look for good fiber content in your grains,etc. I'll have a chance later to read thru your journal more carefully.

Have a :super: weekend everyone!

Thank you so much Linda..
I absolutely love summer fruit, especially watermelon. And yes I do think something is hindering me, I only lost a pound in a week. But, judging from past, its so abnormal for me. I love brown rice in stirfry.
If the fruit is doing it to me and not the bread, I will just have to be patient because I cant give up my summer fruit, it only happens one season a year. LOL

One time I went on a fruit/salad diet only. But I found myself very shakey. Balance is where its at, if only I could find it LOL
I love any kind of bean out there except kidney/lima.
I am having 6 starches a day, per diet plan.
I swear I dont know how to UP the calories without going over board on the carb count. I get 5 oz of meat/substitutes a day. I dont usually add fat, but it sneaks in, you know how that is lol
So, how do I up the calories? A truck load of broccoli? LOL

HI Karen....Just thinking out loud here......Fruit is good for you...i wouldnt give it up..and i dont think your menus are excessive with fruit anyway. Maybe you could up the protein a bit...hard to know. I always tend to bulk up my menus with extra veggies. Have you checked your yogurt for the carb level...I was looking at FF fruit variety yogurt at fitday..and it was 46 gms carbs for 1 cup. they add up quick. Ive taken to using plain yogurt..which is lower, with fresh fruit and a bit of splenda if needed..the fresh fruit has carbs but adds fiber too.

Let me think a bit more. Im sleepy now. I-)

WEnt for a bike ride this morning....lol..you see all these racing type out early in the morning, making it look easy. Im amazed at the endurance level of these people.

1 cup plain yogurt
2 diced saturn peaches
2T almonds

1 cup cottage cheese
minced onion, tomato, green pepper

2 whole wheat bread
3 oz turkey
1 slice swiss
lettuce, tomato, pickles
1 cup baby carrots
1 cup grapes

5 oz grilled salmon (teriyaki)
2 cups stirfried garden veggies (zucchini, yellow squash, onion, peppers, tomato)

2 cups cantaloupe & watermelon

So far for today 1266 calories...i know this is low..i need to add something else:

1266 calories
40% protein, 40% carbs, 20% fat,28 gms fiber

I try to get alot of good stuff in my diet in terms of antioxidants,etc. Did alot of research on stuff and the nutrients in things. Always striving to get a good balance.

I have to learn to cut down on my carbs. They are just my favorite food but take up most of my calories.


So what else did you end up adding in for today. Or did you just keep it at this.

Hiya Linda, I guess its always an ongoing increase in knowledge huh? My yogurt is ff, but only 24 grams of carbs, no fruit, just flavor. I am getting wierd cravings of things I hate LOL
Like, peanut butter and hotdogs..
I increased my protein today. Had a bit at break, lunch and dinner. Dont know my calorie intake tho, because the soup was homemade...and I didnt pick it apart lol
I wonder if those cravings mean I need protein lol.. Prior to dieting, I very seldom ate meat.
I am losing weight, I guess that is the most important thing at this moment, since I am aiming at better health, its a big start..

Just added a fruit smoothie made with strawberries, banana, plain yogurt and a pkt of splenda.

Total calories today=1590
37% protein, 44% carbs, 19% fat


Smallfri, just choose the best quality carbs ya can. It will balance out. Talk to you soon.

Karan, PB and hotdogs? are you eating enough good fat during your day? YOu could be low on protein or calories. If you have the soup recipe, i can plug it into my recipe calculator and see what it comes up with.(if i can get it to work) You can email it to me if you want. or post it.

Hiya Linda.. Lets see.. About 3/4 # dry Northern Beans. 1.5 oz 96% fatfree ham, 25 baby carrots, 1 onion, 1 C celery. Thats it for the soup..

Its comical to me to crave what I dont like. But, I do eat meat, beans etc.. I dont normally add any fats to my menu. Today I had 1 tsp canola oil. I thought I would get those fats in things normally lol
I have tried Shark, Swordfish, Salmon, Tuna, all kinds of fish, but they make me want to gag lol
I do like Lobsta-like, that is made with whitefish and pollock.
I like breaded perch..I like crawfish lol..
Mostly I eat chicken breast.
Have to watch closely to my cholesterol.
By sight, I know what is healthy, but to put it all together, I fall short. It says 6 starches per day, so I do it.. etc LOL
I try to get good starches, but not always. Like Yams and Whole Wheat. My budget is taking a beating LOL

Karen, The highest calorie item in that soup is the beans...3/4 lb=12oz dry, yield after cooking=1125 calories + the rest=1350 calories for the whole batch. 34% protein,60 % carbs 6% fat, 58 gms fiber. It probably makes alot of soup though.

I like my salmon with teriyaki..or soy with a bit of honey..marinate and grill. It takes away some of the fishiness.

Let me think a little bit more. I'm gonna check out your menus tonight. From what Ive seen they look good.

whole wheat tortilla
1 egg + egg whites
2T shredded sharp cheddar
fresh salsa
1/2 grapefruit

large salad
red wine vinaigrette
4 oz left over salmon

1 cup blueberries
1 cup low fat cottage cheese

strawberries

spinach, broccoli and feta pizza

Make crust.see below..this makes 2 crusts...i prebake it. Steam a couple cups broccoli florets. Spray a nonstick pan w/olive oil..saute 1 chopped onion, 3 cloves garlic for 5 minutes..throw in a big handful of baby spinach...add steamed broccoli and some oregano and garlic salt to taste..if desired. Heat thru. Spray cooked crust with a bit of olive oil. place veggie mixture on top. Sprinkle with 2/3 cup crumbled feta cheese and 1/3 cup shredded mozarella. Top with sliced fresh tomatoes..bake til cheese is melted
(I put in all the ingredients into fitday...it came out to: calories for 1 whole pizza are 1253...36 gms fat(27%) Divide into 3 servings and it is 420 calories, 12 gms fat)
--------------------------------------------------------------
Total for day=1443 calories 31% protein,23% fat,45% carbs, 3 gms fiber

--------------------------------------------------------------
WHOLE WHEAT PIZZA CRUST

1 tbsp. honey
1 pkg. dry yeast
1 c. warm water (105 to 115 degrees)
2 c. whole wheat flour, divided
1 c. all purpose flour
1/4 tsp. salt
1 tsp. olive oil
Vegetable cooking spray
1 tbsp. cornmeal
Dissolve honey and yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Stir in 1 3/4 cups wheat flour and next 3 ingredients to form a soft dough.

Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands.

Place dough in a bowl coated with cooking spray, turning to coat top. Cover dough and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in bulk.

Punch dough down; divide in half. Roll each half into a 12 inch circle on lightly floured surface. Place dough on 12 inch pizza pans or baking sheets coated with cooking spray and each sprinkled with 1/2 tablespoon cornmeal. Crimp edges of dough with fingers to form a rim. Cover and let rise in a warm place, free from drafts, 30 minutes. Top and bake according to recipe directions.

Yield: 2 (12 inch) pizza crusts (approximately 742 calories each).

Note: Store half of dough in freezer up to 1 month, if desired. Let dough rise; punch down, and divide in half. Dust half with four; wrap in plastic wrap, and store in a zip top heavy duty plastic bag in freezer. To thaw, place dough in refrigerator 12 hours or overnight; bring to room temperature and shape as desired.

In a veggie mood here today...my garden has decided to explode..I have tomatoes, onions, 3 kinds of peppers, yellow squash and zucchini (and I bought some eggplant) ....and basil and cilantro.

1 egg + egg whites omlette
(onion, green peppers, tomato)
1 small whole wheat bagel (made them myself)
1T whipped cream cheese
1.5 cups mixed summer fruit(pineapple,strawberries,grapes)

mixed greens and veggie salad
oregano vinaigrette
4 oz left over salmon

1 cup plain yogurt
1 cup mixed fruit
2T low fat granola

2 Grilled Veggie Tostadas with Salsa

1.5 cups mixed fruit

1593 calories, 26% protein,24% fat,50% carbs,35 gms fiber
----------------------------------------------------
Grilled veggie tostadas with salsa
(makes 4 tostadas)

Use your favorite summer veggies or:
2 zucchini, sliced lengthwise
1 summer squash, sliced lengthwise
2 bell peppers, red or yellow or 1 each, seeded and quartered
1 large eggplant, peeled and sliced crosswise
1 onion, thinly sliced
olive oil cooking spray
garlic powder
salt (optional)
freshly ground pepper
4 whole wheat tortilla shells
1/2 cup shredded (fat-free) cheddar cheese

Salsa:
4 plum tomatoes, seeded and chopped
4 scallions, white and 1 inch green, chopped
1T-2T fresh cilantro leaves, chopped
1 to 2 jalapeño chile peppers to taste
1 tablespoon fresh lime juice
salt (if using)
freshly ground pepper


Light a grill. Coat the vegetables with cooking spray and sprinkle with garlic powder or season as desired. Grill the vegetables until done, about 8 to 10 minutes for the zucchini, summer squash, and peppers, and 10 to 15 minutes for the eggplant. Season with salt (if using) and pepper, and cover with aluminum foil when cooked. I have a rack for my grill that has a grid pattern on it and is nonstick..the veggies wont fall thru. Keep warm.
Heat the tortilla shells according to package directions. (The microwave is an easy way to do this.) Wrap in a paper towel to keep them from getting over done.

To make the salsa: combine all ingredients and set aside at room temperature to allow the flavors to blend.

To serve, place 1/4 of the cheddar cheese on a warm tortilla, topping with a quarter of the vegetables. Serve, passing the salsa.

1/2 grapefruit
1 egg
1/2 pumpernickle bagel
1T whipped cream cheese

blueberries
1/2 cup cottage cheese

veggie salad
1/2 cup garbanzo beans
red wine vinaigrette

2 saturn peaches

whole wheat pasta
3 oz turkey, stirfried with:
onion, green pepper, tomato, zucchini and yellow squash

strawberries
1/2 plain yogurt
2T sliced almonds



Will add this up later.

so far:
1346 calories
30% protein, 42% carbs,28% fat, 33 gms fiber

FYI: i ate 1 cup pasta, 3 oz turkey and the rest were veggies
with a sprinkle of parmesan

Feeling kinda down today.

What is a good definition of positive support?

What do you do when you want to be supportive, but every day or 2 its the same story..your buddies over ate this or binged on that...etc, and you see a consistent pattern. Are you doing a disservice to these people by brushing it off and saying they are doing great?.. tomorrow is another day, just start over,etc......

......or is it better to say, hey, ya gotta figure out whats causing the eating problem and fix it. Make a plan. Work on the issues...Once or twice is ok, but we are way beyond that and anything more is a problem that needs to be fixed. Sure we all have slip ups, but the consistent patterns of overeating because of this that and the other...well, they have to stop.

Can a person actually be an enabler when giving support, by not telling it like it is?

People email me alot for advice. I gently give it in a way that makes them think....they want to hear answers, but then they get nasty. I apologize if i offend anyone, but there is a time to take control back, and its right now. If you want advice from me, im gonna tell you the truth.

LindaSue, sorry that is happening to you. Did you ever get to look at my choices? You dont have to give advice to me if you dont want too, Linda.. I am just searching for my heathy way along this life long journey lol
Yes, I do know exactly what you mean. I was on a forum prior to this one and it felt like it was sucking the life out of me. It really doesnt make too much sense to pacify someones actions with lies... but I tell you, some people are very sensitive and become very hurt or angry if something is said. People want change so badly, but they are torn between that change because they have to give up something else. Its a battle..Took me 46 years and a near death experience to get there LOL
But, you are right, someone shouldnt do that. I mean we all know deep in our hearts if we are actually ready. Thats not something that can be forced..Its a heart thing..

Karen, I am more than happy to help you. Ive checked out your menus..and they are great. Im always trying to push more food though..you balance looks pretty good.

I do understand what you are saying. Its a process we have to go thru. Very individual....but if someone came and asked for advice, would you steer them wrong or would you go thru and look for potential problems with them and try to help them see what has to be done, even if it did sting a little bit? or would you say its ok to eat a pkg of Oreos. Its hard for me to affirm junk.

You know what? When i was struggling, and eating poorly and not exercising, and expecting results,etc..someone did take that chance and talk to me about what I could be doing, and how I should be dealing with things. I was so mad at them for "criticizing" my plan.<I hate the work criticize,btw> That advice changed my life..well, i did the changing, but the advice ripped thru me and made me think about what i was really doing to myself.

Anyway, i'll be thinking about this for awhile. I just want to see people succeed and make progress.

Have a great day.

Linda, I spent 2 years with a Sargeant LOL Everyday on line for hours talking to him and he was the most blunt person I had ever met in all my life. I didnt have a leg to stand on in my defense, because he would always prove me wrong LOL
But I will honest and proudly say, I am forever changed, because someone cared enough to help me set myself straight.. And its a lifelong commitment, we can stray in our minds and be changed back a teaspoon at a time if we are not brutally honest with ourselves..He saved my life! It can end without having to take that last breath you know?
I guess it depends on the person Linda, you can pretty well estimate if someone wants their ears tickled.. But when you hear a plea for help, its hard not to run to their rescue when you are asked.. And we can all get mixed up in our lives, cant we? You do right by giving sound advice according to your expertise, thats the loving thing to do, if someone doesnt want to accept it, then you just move on, you have done your best..

1 cup oatmeal
1 cup milk
1 cup blueberries
2 T walnuts

spinach salad
4 oz turkey
2 T red wine vinaigrette

1 cup cottage cheese
tomato, onion & grn pepper

5 oz baked fish with tomatos, onion and green pepper
1 cup brown rice
2 cups steamed asparagus

1 baked apple

1427 calories
28% protein, 27% fat, 45 % carbs,33 gms fiber


will add to this later on...i need to add a couple hundred calories

This is pretty good. I usually dont use artificial sweeteners, but this turned out well...i cut this recipe in 1/2 and split it with my kids:

Pineapple Pear Frosty
Preparation Time: 10 min.
Freeze: 20 min.
Makes: 5 (1 cup) servings

2-8 oz. cans Crushed Pineapple, in its own juice
1-15 oz. can Sliced Pears, Lite, in Extra Light Syrup, drained
1/2 cup SPLENDA® Granular
1 cup Plain, Nonfat Yogurt
1/2 tsp. Vanilla

Drain pears. Freeze pears and pineapple in its own juice for 20 minutes or until frozen.

Add all ingredients to blender. Blender will be full. Mix on low speed 10-15 seconds. Remove lid and stir with wooden spoon. Mix on medium speed 15-20 seconds. Remove lid and stir again. Mix on high speed 20-25 seconds, or until smooth. Pour into glasses. Serve immediately.

Nutrition Information per Serving

Serving Size 1 cup
Total Calories 140
Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 40 mg
Total Carbohydrates 32 g
Dietary Fiber 1 g
Protein 3 mg

omlette with:
onion, peppers, and one sliced canadian bacon, chopped
1/2 pumpernikle bagel
1 T whipped cream cheese
1/2 grapefruit

1 can tuna, drained
1T mayo
pickles,onion
lettuce tomato
1/2 cup carrots
1 cup strawberries

1 cup plain yogurt
mixed frozen berries
2T granola

5 oz shrimp, grilled
1 cup brown and wild rice
grilled summer veggies

1 cup frozen blueberries

1589 Calories
37% protein, 22% fat , 41% carbs, 28 gms fiber

Took a few days off..needed a break in the normal routine. Foods for the weekend consisted of oatmeal or eggs for breakfast....salads for lunch, one day with chicken, one day a greek salad....dinners were grilled chicken or shrimp....lots of veggies, peaches and watermelon for fruit and lots of water...

today:
1 cup oatmeal
1/2 cup blueberries
2T chopped walnuts

1/2 cup cottage cheese
chopped tomato, onion and green pepper(from my garden)

6" turkey sub
1/2 cup carrots

5 oz grilled steak
1 cup baked sweet potato "fries"
veggie and greens salad
2T red wine vinaigrette

1 cup pineapple "sorbet"

so far: 1436 calories:
25% protein,28% fat,47% carbs,31 gms fiber

Hi Lindasue,

I personally don't ask if I don't really want to know!...and HEY!...there is so much material out there giving us the bare bones facts on nutrition and such...just go to the public library. If these folks have access to the computer, they have a wealth of information at their fingertips...they're just letting you do all the work for them!
However, you're a good soul...do what you should to keep your own conscience clear.

Thanks marilyn..i agree. :flower:

1 cup oatmeal
1 banana
2T sliced almonds

1 cup plain yogurt
1 cup blueberries

salad
4 oz chicken
1 T red wine vinaigrette(w/1T olive oil)
1 cup grapes

1/2 carrots
1 stalk celery w/1T cream cheese

5 oz baked fish
summer squash
1 cup brown and wild rice
tomatoes (yum..from the garden)

1443 calories
28% protein, 26% fat, 46% carbs, 27 gms fiber

FYI...im trying to increase my calories to appox 1600-1700 depending on the exercise level. The menus I post here are my minimum base menu for the day...i may add things to it as i go.

Summer...so easy to get the fruit and veggies into your plan at this time of year..the farmers markets...roadside stands..your own garden..things are cheaper and plentiful.

Someone just asked me in an email how long it took to lose my weight and how.. Its been a little over 2 years now that ive been working on this. Ive become more aware of my surroundings and I read labels and research alot..there is so much info out there if you just look..go to your library and check out some basic nutrition books..or search it out on the internet...just take the time to do it. You owe it to yourself to know the facts. I believe that simple is best...how can you go wrong with veggies and fruit...lean protein, fish and poulty, lowfat dairy,etc...so many healthy combinations. Choose good oils..get rid of the stuff thats hydrogenated..thats nasty stuff. One other thing that made a difference is when i cut out the refined stuff and most all fast food....after the initial shock wore off, i lost cravings for junk. You dont miss it after awhile and think of the good you are doing to your body when you get rid of that stuff.

Walking..it is also a big factor..I see all these people posting their exercise minutes...wow..so many minutes <thats super..btw..your dedication is amazing> ...... here i am just walking and walking. It is a great exercise too. It wasnt til later on that i added in weights..and i just do the basics there..i have a weight bench and dumbells.etc.. if you think you need alot of fancy stuff to exercise..think again.. you don't. Just start adding movement to your day and take it from there.

Anyway..thats about it...a little over 2 years..a simple diet with a foundation of veggies and fruits..whole grains, lean protein and low fat dairy....water and walking and weights. Keep the goal in focus and build a strong foundation. Plan your meals and exercise ahead so you know what you are doing..it helps...If you have problems, then work on solutions...its ok to make mistakes..no one is perfect.... but learn from them and have a plan of action for when they happen again.

Have a great day. :flower:

Hi Linda, just popped in to see how you were doing/feeling.
I wish we had veggie stands here, can you believe we live in the country and there is not one stand? lol
But yet, when I lived in Cleveland we had a giant public market..lol
Go figure.
I think they do sell veggies at the flea market about 30 some miles from here. I might go tomorrow and see whats up. Green peppers on so expensive in the store and I would love to get a basket full, cut and freeze them.
I froze some bing cherries while they were available, and some cantaloupe. Hope they stay good lol
Does just walking free up frozen joints? Like shoulders? lol
I do a bit of this and that, since I dont really know how to do any of them on video, but its fun to get down baby lol

Well, I hope you are up and atom!

Im doing great today..thanks for asking. :x

The stuff in the stores has been very expensive this summer..except for grapes, watermelon and peaches.. Im lucky in that i live right by the apple and peach orchards where Motts and Musselmans do their canning,etc..so we can usually get some great deals on fruit in season..thats when i dehydrate my apples and can peaches,etc... Ive already frozen and dehydrated strawberries.

My garden is full of peppers...and at the farmers market weve been able to buy huge bell peppers @ 3/$1 ..so i have a freezer full of stuff.

I want to dehydrate some tomato slices, do you know how long it needs to be in the dehydrator?
I dried some strawberries, kiwis, chives. I made my son some fruit rollups and he loves them. Mostly I use the dehydrator for beef jerky for the two here..

I think I will try the flea markets, sometimes they have produce.
You are like me, I buy on sale and chop, dice and freeze lol

Mine are usually done at in 24 hours at a setting of 135 -145 degrees....it depends on the dehydrator, how many trays and how thick the slices.i go 1/4 to 1/2 inch.

kiwi..i didnt think of that..they are on sale here this week 6/$1 ..i should run out tomorrow and pick up a dozen.

I am thinking about getting watermelon, running it through the juicer and making fruit roll-ups in the dehydrator so I wont have withdrawals this winter LOL
Kiwis turned out pretty good!
And thanks for the info!!

I just pulled this up for my own reference....thats a good idea about the watermelon....i was thinking of just trying to dry it in slices...


The following charts are guidelines for the dehydrating of various fruits and vegetables.

PLEASE NOTE: Drying time depends on several factors:

Thick or Thin Slices - the thiner the slice of item being dried, the quicker the drying time.

Temperture - The lower the temperture- the longer the drying time. When dehydrating fruits, vegetables and nuts, we reccomend dehydrating at 100-105 degrees to preserve enzymes and nutrients.

Humidity - the higher the humidity, the longer the drying time
Water content - the higher the water (liquid) content of the item being dehyrated, the longer the drying time.

Crispyness - some people like their dehyrated items still a bit soft, while others like it "crunchy or crispy".. If you want it more crunchy-crispy, it will increase the time it takes to dry all the water out..

Product - Of course the product being dehydrated also will dictate how long it takes to dry, as shown by the chart below as a reference.

FRUITS

Apples 7-15 hours
Apricots 20-28 hours
Bananas 6-10 hours
Berries 10-15 hours
Cherries 13-21 hours
Cranberries 10-12 hours
Figs 22-30 hours
Grapes 22-30 hours
Kiwi 7-15 hours
Nectarines 8-16 hours
Peaches 8-16 hours
Pears 8-16 hours
Persimmons 11-19 hours
Pineapple 10-18 hours
Prune Plums 22-30 hours
Rhubarb 6-10 hours
Strawberries 7-15 hours
Watermelon 8-10 hours

VEGETABLES

Asparagus 5-6 hours
Beans, Green or Wax 8-12 hours
Beets 8-12 hours
Broccoli 10-14 hours
Cabbage 7-11 hours
Carrots 6-10 hours
Celery 3-10 hours
Corn 6-10 hours
Cucumber 4-8 hours
Eggplant 4-8 hours
Greens 3-7 hours
Mushrooms 3-7 hours
Okra 4-8 hours
Onions 4-8 hours
Parsnips 7-11 hours
Peas 4-8 hours
Peppers / Hot Peppers 4-8 hours
Popcorn 4-8 hours
potatoes 6-14 hours
pumpkin 7-11 hours
Summer Squash 10-14 hours
Tomatoes 5-9 hours
Turnips 8-12 hours
Winter Squash 7-11 hours
Yams 7-11 hours
Zucchini 7-11 hours

http://www.hungrymonster.com/FoodFacts/Food_Facts.cfm?Phrase_vch=Cooking&fid=6594

Thank you Linda, I lost my book, can ya tell? lol
I copied that into a file.

Good..glad it helped...lots of info out there. I did a search and came up with some interesting ideas.

Didnt post yesterday:

1 egg
1/2 whole wheat bagel
1T cream cheese
1/2 grapefruit

tuna salad
1/2 bagel
tomatoes
carrots

grapes

grilled chicken
sweet potato
1/2 ear of corn
green beans


------------------------------
today:

1 cup oatmeal
2T sliced almonds
1/2 cup blueberries

salad
3 oz leftover chicken
2T red wine vinaigrette

1 cup red grapes

1 cup cottage cheese
onion, tomato, green pepper

5 oz salmon
1 cup brown and wild rice
2 cups grilled summer veggies

1 cup fresh mixed fruit

monthly averages for July from fitday:

calories 1491
27% fat
28% protein
45% carbs
28 gms fiber


Well, not a bad breakdown..a little low in calories though.

For august Im shooting for 1600 calories daily average with a similar breakdown in balance..a bit higher in protein...a bit lower in fat..and the carbs will fill in.

What i did well in July:

kept the fiber count up
drank alot of water
stayed away from junk and refined carbs
ate more fresh fruit
exercised nearly every day
made pretty good overall choices


What to work on in August:

all of the above...plus:

having a few more veggie days
adding legumes to my plan
cutting back on meat a bit
lower fat intake a bit

execise goals:

Walking every day..even if its only 20 minutes...I averaged 3 miles a day for July. Im trying to do more intervals..walk/jog. .which is more efficient..more minutes dont mean a better workout for me... I also want 1-2 days weekly where I do a 4-8 mile walk...because it helps keep me centered.

Weight training:
4 days weekly.. 30-45 minutes ....plus:
get the crunches in