Speaking of Women's Health

Last year one of the ABWA chapters that I belong to had a speaker, who shared with us a book, Love Notes to our Moms and other Women of Influence. Well I just got around to really looking through the book then reading it.

It's got some great information and some great "Healthy Receipes".

This week I finally got around to checking out their website , it great, a wealth of information about all issues of women's health. Check it out! http://www.speakingofwomenshealth.com

I tried the following receipe that was in their book, and also on their website.

Slow Cooker Turkey Chili
Thanks to Mary WilsonSpeaking of Women's Health Celebrity Spokeswoman
.
INGREDIENTS

1 Tbsp. olive oil

1 cup onion, chopped

1/2 cup red bell pepper,

chopped1 Tbsp. fresh garlic,

minced1 lb. lean ground turkey breast

1 1/2 tsp. sea salt

1/2 tsp. red chili flakes

1/4 tsp. black pepper

15 oz. canned red kidney beans, drained and rinsed

15 oz. canned black beans, drained and rinsed

15 oz. can Muir Glen organic tomato sauce

15 oz. low-sodium chicken stock

1 Tbsp. chili powder

2 tsp. cumin

1 tsp. dried oregano
PREPARATION

• Heat oil in a large sauté pan. Add onion, red bell pepper and garlic. Sauté until onions are translucent.
• Add the ground turkey breast, salt, chili flakes and black pepper. Brown over medium heat until the turkey is cooked through.
• Pour the mixture into a crock pot.
• Add remaining ingredients and stir well to combine. Cook for 8 hours on low or 3-4 hours on high, stirring occasionally.

NUTRITIONAL ANALYSISMakes 10 (1 cup) servings. Each serving contains approximately: 200 calories 21 g. protein 24 g. carbohydrates 2 g. fat 39 mg. cholesterol 472 mg. sodium 8 g. fiber

Well it's Thusday . . .

I'm doing the Happy Dance! Yep weighed this morning and I broke a NEW barrier. The scale read 259 ! That's a total of 29 pounds.

Over and over I keep reading that you need a "good breakfast". Breakfast has always been one of my difficult times to eat. I've found that if I wait about an hour, I can eat breakfast.

During the start of my "Life Style" change in patterns I was excited about eating fruit for breakfast. It ws a major break through for me. Add that to the fact that I do need to get more "good fibre" in my diet, I started eating Oatmeal with Fruit for breakfast this past week.

I'm definately eating more, but was still able to drop 4 pounds from last week Thursday.

Maybe, just maybe all these people telling us that breakfast is the most important meal of the day, just maybe right.

weight: 259 4/30/09

I'm the second one from the left

Noticable Difference:

I feel the difference in my clothes, (thank goodness for stretch waist bands) however when others notice the difference it really helps you keep moving forward.

Thursday last week I attended a quarterly meeting, where most of the women have not seen me since the week before I committed to my "Life Style Change". So many of the women came up and commented. "Looks Like you're loosing weight", "You're looking so good", "Oh my Gosh, did you have that Lap Band Surgery". It's a good feeling, especially when I know that I've been able to do this without surgery and diet aids.

I'm only at 27 pounds, still a long way to go to reach my goal, but I'm getting there, one pound at a time. I know that the above was not the best picture to show my weight loss, but when you look at some of the earlier postings you can definately see the difference.

Extra Bonus . . .

When I went to weigh myself the other day, I noticed that my Hubby had been on the scale, as our scale has 2 settings, and when he's on the setting changes. So I gently asked him what his weight looked like.

He's lost 13 POUNDS! Then went on to tell me that he really has not done all the much, so he's at a loss as to why he was loosing, I mentioned to him, that he's cut back on the amount of milk that he drinks. Now, I know it's healthy for him, but when he drinks his milk it's usually with 6 cookies, 1/4 of a cake (those have been cut back).

He's not eating chips and chip dip every night, I just don't make the dip any more, so he's purchases some in a jar, but it's to spicy to each with 1/2 a bag of potato chips .

Then there is the fact that he's not eating the potatoes, pasta and fried foods that I used to cook.

Plus he's increased his exercise as he goes to exercise with me.

It's a wonderful bonus!

10,000 Steps

Many of you have heard about the 10,000 step programs, as I've mentioned before it's my goal to increase the number of steps that I take daily.

I've gotten close on numerous occassions, but seem to hang around that 4,900 to 7,500 mark. I try and move around a lot more during my work day, but most of the time it's just not enough. It definately sounds easy to accomplish, but I find that I really have to work at it.

Over the past few days I've been able to surprise myself, I've hit 9,221, (then the next was only 4712), then I hit 11921. I was so excited, but then the next day, I actually hit 17104! (No wonder I was tired when I got home). But I've noticed that for the most part I am staying closer to the 7,500 and up mark.

One of the great things that I've noticed, it's also helping to improve my blood pressure readings:

weight: 4/26/09 "261" for a total of 27 Pounds

What a weekend!

This past weekend my Niece got married, but with all the family in from out of town, last minute details eatting right was very hard, I think I did a pretty good job, but I guess tomorrow scale reading will tell the truth.

The wedding was on Sunday, thank goodness because we had over 8 inches of rain in an hour and a half on Saturday, what a mess. Saturday, before the rain was used for last minute errands.

One of mine was to find a pair of shoes to go with my outfit. We went by the Avenue as they always have a good selection of Wide Width shoes, and to my surprise they are planning to close that store, and were running a special 35% off sale to move stock.

I was searching for my usual size, and they were ALL TOO BIG! Turns out I came down an entire size in shoes, back to the size 7 that I've been for most of my adult life . . . what a pleasant surprise.

But being the person that I am, I just had to pick up a couple pair of slacks, in a size smaller then what I've been wearing, and a new bathing suit also in two sizes smaller then what I've been wearing, not to mention some new undies.

I didn't want to purchase too much, because I still plan on loosing more, but who can refuse a 35% off Sale!

25 Pounds!

The past few weeks have been tough for me, my weight loss had stalled and was bouncing up and down two pounds. I was a little nervous about getting on the scale this week. Easter Sunday was tough, as my Sister cooked all the family favorites, and of course none of which were on my "good" list.

But I said "Oh it's only one day" then she brought left overs into the office for lunch the next day.

Then the family starting arriving from PA for my nieces wedding which is this weekend. So I must be socialable with my sisters, nieces and nephews. I'm finding things to eat but it's difficult.

I was pretty sure that I would see the scale moving, but not in the direction that I had wanted it to go. But I've been trying to drink more water and I believe that is helping.

Now to get through the rest of the week and the Wedding this weekend!

weight: 263

Glitter Graphics

High Marks . . .

Well I had my Doctor's visit yesterday. Went in and my bloor pressure was a little high, but of course it would be. It was Monday Morning, and everyone was running late getting to work, which meant I was late in getting out of the office.

I expressed my opinion that I didn't need to go onto a stronger blood pressure medicine. I was promptly asked "who is the doctor here"? But I had taken the time to print out my "Blood Pressure Log" and he reviewed it. Ask who I hired to put it together and I explained that I was monitoring my own blood pressure and the form he was looking at was from "google docs" and he admitted he was impressed.

Agreed that we did not need to look at something stronger right now, as look as I let him know immediately if I see higher numbers and more in the "red".

He was even pleased with the weight loss progress, but stressed more exercise.

Now I just have to wait out the blood work on the cholesterol and such and will have that back in a few days, hopefully we've seen an improvement in those numbers also.

Battle of the Week . . .

Or should I say for the past two and a half weeks. . . my weight has been bouncing like a yo-yo 2 pounds up and down. I know a big part of my problem is that I have not been drinking enough water.

Having never been a big water drinker, I'm really having to force myself to drink more water. Even purchased a "bubba keg" to help me in drinking more water. It helps in keeping it cold like I prefer. But still a chore.

I purchased some flavored water thinking that would help, but it tasted overly sweet to me. When I mentioned this to my hubby he reminded me about something that I did years ago, and what they do at one of the Thai Restraunts that we frequent. That's adding fruit to the water and chilling.

One receipe that I used to make all the time, was to slice cucumbers and lemons and put them in a picture of water and refill as needed. Switching out the cucumbers and lemons every few days.

This weekend I tried chilling water with lemons, lime and orange slices in it, that helped some.

It's a battle, one that I am determined to win. But I'm on a mission to determine how other people over come the battle of "Not Drinking Enough Water".

Another Great Receipe

Indulge With a Low-Fat Scone!

another great Receipe from www.densieaustin.com

The recipe for these Sausage and Cheese Scones makes 10, but they're so rich-tasting that just one will fill you up. When possible, I use low-fat ingredients to keep this recipe as sensible a choice as possible. What about leftovers? Happily, they freeze really well. You can take one out, reheat it, and have a perfectly delicious (and portable!) breakfast.

Sausage and Cheese Scones

Ingredients:
1 1/2 cups whole-grain pastry flour 1/2 cup unbleached all-purpose flour 2 teaspoons baking powder 3/4 teaspoon salt 1/2 teaspoon baking soda 1/2 teaspoon dry mustard 1/2 teaspoon freshly ground black pepper 3 tablespoons cold unsalted butter, cut into bits 4 turkey breakfast sausage links, crumbled and browned 3/4 cup shredded reduced-fat sharp Cheddar cheese 3/4 cup reduced-fat buttermilk 1 large egg white, lightly beaten with 1 teaspoon water

Preparation:
Preheat the oven to 400°F. Coat a baking sheet with cooking spray.

In a medium bowl, whisk together the pastry flour, all-purpose flour, baking powder, salt, baking soda, mustard, and pepper. Add the butter and blend with a pastry cutter or two knives until the dough is crumbly. Add the sausage and cheese; toss to combine. Add the buttermilk and stir until the dough comes together.

Turn out the dough onto a lightly floured surface. Gently knead for about 30 seconds. Pat the dough into a circle, approximately 8 inches across and 1 inch thick.

Transfer the dough to the prepared baking sheet and brush with the egg white mixture. Cut into 10 equal wedges. Pull the wedges apart to separate slightly. Bake for 25 to 30 minutes, or until the scones are lightly browned. Cool slightly and serve, or cool completely, wrap individually in air-tight covering, and freeze for future use.

Makes 10 scones

Per scone: 156 calories, 16 g carbohydrates, 7 g protein, 7 g total fat, 22 mg cholesterol, 2 g dietary fiber, 388 mg sodium

Do we really need 30 Minutes?

Over the years, one of the biggest issues that I've had with my Husband is his belief that if you "can't do 30 minutes of exercise" at one time, then there is no benefit to you. I on the other hand have always been of the belief that even a little is better then nothing.

Everything that I read, tells me that YES, 30 minutes is GREAT and IDEAL. But working in some quick workout is great.

While it's sometimes hard to work a 10 to 12 hour day, get supper on the table, and get what housework needs to be done, let alone find 30 minutes to exercise. But I've found that I can do some arm reaches, toe touches and leg lifts before getting into the shower.

Then work some more into the work day when I make that trip down the hall. It's certainly can't hurt, and it gets the blood pumping a little faster.

This week there was a great article that I received from Denise Austins Morning Stretch, with some great ideas for working in exercise into a short time slot.

Fit Fitness Into 15 Minutes!

Has missing workouts got you down? Don't beat yourself up! On those super-hectic days, take just 15 minutes to do something active. If it seems impossible to accomplish anything worthwhile in 15 minutes, think again! Even on days when you're pressed for time, you can do the simplest things to squeeze in some physical activity. Any workout is better than none! Try these ideas and feel great knowing that you're making progress toward your goals:

Take the stairs! Climbing a few flights will be just enough activity to get your heart pumping and leg muscles warmed up. Plus, you'll feel satisfied because you made the effort!

Go for a walk on your lunch break! Choose a lunch spot that's a few blocks away so you can take a brisk walk. If you packed a meal, reserve some of your break time to go outside and stretch your legs. Can't get out? Stroll the office!

Get a jump on things! No time to fit in a full-blown cardio session? Grab a jump rope for a quick one, or do a set of jumping jacks before hitting the shower in the morning.

Deskercise! If all else fails, you can still do some great stretching and aerobic moves while you're seated at your desk. Try a series of side-to-side head rotations, shoulder shrugs, arm circles, glute squeezes, and knee lifts.

It's so easy, and you'll be done in only 15 minutes!

www.densieaustin.com

All are NOT Created Equal . . .

My husband and I have been trying to work out on the weekends, whenever possible (work and our shooting competitions can sometimes get in the way), and we've learned that we need to be flexible in working our workouts into the weekends schedule.

Normally we go to the "Bally's" south of where we live. I enjoy that one because the people are friendly and helpful. Not to mention that there are other people there who are more like me, needing to work out and loose weight. Some of the other members are very helpful.

Then once in awhile we have to change our plans and go to one a little north of us. Where we first joined several years ago, but I didn't like going because people would look at you like you didn't belong because you were over weight. Luckily that seems to have changed.

I've gotten so use to the club that we go to, that I was very surprised by the differene in the Clubs. . .it's amazing how the changes jump out at me for example. . .

The track that I walk around in smaller at the North Club

The pools that I walk and jog in is shorter

There are tons more stairs to climb 6 floors instead of the 2 I'm used to

Different weight equipment then what I'm used to

It's a little disconcerting, and throws my exercise routine off. But I did notice that my body is definately telling me that I have worked different muscles, which is good for me.

Who knows, maybe we should look at trying the workouts at some of the other "clubs" around town, we do have several.

A Little Nervous . . .

I've been making some decent progress, one that I'm happy with. Thursday being my weigh day, and given the fact that I was up 1/2 a pound this week, I was a little nervous. Things have been stressful the past few days at work, and I definitely have not been exercising as much as I planned to this week.

Actually Sunday was the only day. . . . but I've been working hard to get my steps in this week, but only once reached my 10,000 goal.

Broke down Sunday when we went out to eat and had a little of my favorite potato dish off the buffet, and stuck mainly to the chicken and veggies. . . no rice . . that was tough as they have the best rice.

Had cake on Saturday at a Baby Shower, the only sweets that I've had since starting my life style change. I had promised myself only a bite or two . . ate the WHOLE thing, but did leave the frosting. But I started spring cleaning also and that helped keep me active, actually reached over 11,000 steps that day!

Ooops almost forgot to mention the BBQ Chicken Pizza that hubby brought home to eat. Ummm looking back in my journal, the last time I lost 4 pounds in one week hubby brought one of these home . . .

Well I braved getting on the scale . . . . I was down 4 more pounds! This brings me down a total of 24 pounds since January 1.

Sometimes I get the feeling that I can still eat normally, within reason, leaving just a few foods out of my diet I can still loose weight. Of course the biggie for me is that I'm not snacking all the time.

Weight: 264.8

Glitter Graphics

Tracking Blood Pressure . . .

Google Documents

has a great tracking chart with graphs

I've been doing good at tracking my blood pressure this month, since the visit to the doctors, and we seem to be getting it under control, however I've noticed that it can be all over the place but wanted to have it one one piece of paper so that if was was really high again during my doctor visit, that I could hand him a piece of paper and says this is what's been happening.

I have a "g-mail" account and checked out the online Document files, and sure enough they have one for blood pressure tracking complete with charts, graphs and color coding red, yellow for boarder line and one for normal. Along with a column for notes.

It's a great little chart and now I have something that I can give to the doctor when I go.