Aging and Metabolism

Your Aging Metabolism -- Tips on Revving Your Metabolic Motor

Wrinkles, sagging skin, and graying hair aren't the only crosses you have to bear as you age. Your metabolism also makes the growing-older hit list.
After age 30, metabolism slows by about 2% per decade, thanks to a loss of muscle mass -- we lose as much as 50% of our muscle mass between the ages of 20 and 90, and the rate of loss is especially pronounced from ages 50–70.
Why is that important? The less muscle you have, the fewer calories you burn, and that can add up to age-related weight gain. For women, menopause can slow metabolism even more. Yes, life is unfair, especially since women have slower metabolisms than men to begin with because of their naturally higher levels of body fat. Here are some tips to help you boost your metabolism.

Metabolism Boosting Tip #1 -- Eat breakfast. Breakfast gets your metabolism out of its resting state and back into burning mode. Skipping breakfast and other meals may prompt your body to store calories as fat rather than to burn them, in case your body won’t be getting more food any time soon. Infrequent eating may also prompt you to overeat later as a result of excessive hunger.

Metabolism Boosting Tip #2 -- Eat frequently. Instead of eating three large meals a day, spread out your food consumption (for example, eating small amounts of food every three hours or so) to keep your metabolism at work, burning and processing calories all day long. An added bonus: Eating smaller, more frequent meals is more filling than eating the same amount of calories in three large meals.

Metabolism Boosting Tip #3 -- Eat more lean protein. A recent Dutch study found that consuming a third of your daily calories from protein can boost metabolism. The reason: Your body burns more calories when digesting proteins vs. carbohydrates or fats. Protein also makes you feel more satisfied, so you may end up eating fewer overall calories. Be sure to choose non-fatty protein sources, such as lean meat, poultry without the skin, beans, and nonfat dairy products.

Metabolism Boosting Tip #4 -- Exercise frequently. Regular aerobic activity, such as brisk walking, swimming, dancing, or biking, keeps your metabolism in high gear. The latest national guidelines recommend getting 60 minutes of moderate to vigorous exercise on most days of the week to prevent weight gain.

Metabolism Boosting Tip #5 -- Strength train. Resistance training -- working with machines or free weights -- can help counter some of the muscle loss that normally occurs with aging. And as we said before, the more muscle you have, the more calories you burn (the body uses more energy to maintain muscle than fat tissue). Two to three weekly sessions of strength training that work the major muscle groups in the chest, arms, legs, and back should do the trick.

Metabolism Boosting Tip #6 -- Get enough sleep. Inadequate slumber may affect your weight -- not only because you’ll be too tired to exercise but also because tiredness may lead to snacking as a “pick-me-up.” In fact, a study of over 1,000 people found that those who sleep less than the recommended eight hours a night weigh more than those who get adequate rest. In addition, researchers are investigating whether lack of sleep affects appetite-regulating hormones.

Metabolism Boosting Tip #7 -- Move as much as possible. Research from the Mayo Clinic shows that people who fidget and move around a lot, even if they don't formally exercise, have more active metabolisms and burn more calories than nonfidgeters. In their study, fidgeters moved about 152 minutes longer per day than nonfidgeters -- and as a result burned 350 more calories a day. The lesson: Take every opportunity to move a little more during your day, from changing the TV channel by hand to pacing while talking on the phone and standing when you could be sitting.

What Not To Do -- Use supplements. You've likely seen ads touting metabolism-boosting supplements. Ingredients commonly found in these products include caffeine or kola nut, bitter orange, coleus forskohlii, guarana, yerba mate, and yohimbine, all of which are stimulants that raise your metabolism by boosting your heart rate. Many have serious side effects -- in fact, the most popular stimulant to date, ephedra (Ma-huang), was banned by the U.S. Food and Drug Administration after its use was linked to 17 deaths. Even if supplements do work without harming you, they can be expensive, and they only supply a temporary fix: When you stop using them, your metabolism slows down again.

Turkey Enchilada Pie

PointsPlus™ Value: 5Servings: 6Preparation Time: 15 minCooking Time: 30 minLevel of Difficulty: Moderate
Ingredients
1 spray(s) cooking spray
3/4 pound(s) uncooked ground turkey breast

1 medium uncooked onion(s), chopped
1 tsp chili powder
3 Tbsp all-purpose flour

1 cup(s) fat-free skim milk

4 oz canned jalapeno peppers, drained and chopped
1/2 tsp Cumin seeds
3 large burrito-size wheat flour tortilla(s)

3 cup(s) fresh tomato(es), chopped
10 Tbsp low-fat shredded Cheddar cheese
Instructions
Preheat oven to 350°F. Coat a large skillet with cooking spray. Heat skillet over medium heat. Place turkey, onion and chili powder in skillet and cook until turkey is browned, stirring occasionally to crumble meat, about 8 minutes. Remove turkey mixture from skillet and set aside.
Place skillet over medium-high heat and add flour. Gradually add milk, stirring with a whisk until blended. Bring to a boil, reduce heat to medium and simmer until thickened, about 2 minutes.
Remove skillet from heat; stir in turkey mixture, jalapenos and cumin.
Wrap tortillas in damp paper towels and microwave on HIGH until softened, about 15 seconds. Place 1 tortilla in bottom of a 9-inch pie plate. Spread 1/3 of turkey mixture over tortilla. Spoon 1 cup of tomato on top and sprinkle with 4 tablespoons (1/4 cup) of cheese. Repeat layers with remaining ingredients ending up with 2 tablespoons of cheese.
Cover pie plate with aluminum foil and cook until cheese melts, about 15 minutes. Let stand, covered, 2 minutes before cutting into 6 wedges.

Recipe from Weightwatchers.com

BERRY COBBLER

Makes 8 servings

2 cups fresh blueberries

2 cups raspberries

3/4 cup all purpose flour

2/3 cup unpacked light brown sugar

6 tbsp regular butter, melted

Preheat oven to 350˚F. Place berries in a medium bowl. In another medium bowl, combine flour and sugar.
Remove 3 tablespoons of flour mixture and gently toss with berries. Place berries in an 8-inch square pan.
To make topping, add melted butter to remaining flour mixture, and mix well. Crumble little bits of topping all over top of berries.
Place pan in oven. Bake 35-40 minutes, or until berries start to bubble. Cut into 8 pieces, and serve warm or at room temperature. Yields 1 piece per serving.
Weight Watchers PointsPlus™ Value: 5

© 2011 Weight Watchers International, Inc. © 2011 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and POINTS are registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
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This week’s Weight Watchers meeting was all about how to survive Thanksgiving. The general thought over Thanksgiving is, “It is a holiday, of course I am going to gain weight!” We might not say it, but we are thinking it! It is just kind of an “understood” fact for most people. Over the holidays you gain weight, in the New Year, you lose all the weight you gained.

I believe....that is CRAP!!! It is time to change our thinking!

One way to change the past is to learn from it, make a plan, and stick to it. At this week’s meting, we had plates where we would figure up how many points we would be eating on that day and then plan accordingly. This is my third time hearing this talk but I guess you can never hear something too many times when it comes to weight loss. Here is the breakdown of our favorite Thanksgiving foods:

■1/2 cup of stuffing- 5 points plus
■4 ounces of turkey – 4 points plus
■1/4 cup gravy – 3 points plus
■1/2 cup mashed potatoes – 3 points plus
■1/2 cup sweet potato souffle – 5 points plus
■1 cup Green Bean Casserole – 6 points plus
■1/8 slice of Pumpkin Pie – 8 points plus
■1/8 slice of Apple Pie – 11 points plus
■1/8 slice of Pecan Pie – 14 points plus
Do any of those surprise you? A few of them surprised me. I have always known that Pecan Pie is the worst food you can eat on Thanksgiving but Apple pie has fruit in it…it is supposed to be healthy! When adding up, realistically, what I would “normally” eat on Thanksgiving, my total was…

39 POINTS PLUS!!!!!

Yes, I know that is more than I get in a day. And…this is just one meal.
So, what are some things I am going to remember this Thanksgiving when I sit down at the table to eat?

■Only eat what is SPECIAL to the holiday. I will not eat mashed potatoes, I can eat those anytime. I will not eat the Green Bean Casserole, too many points for the taste. I will DEFINITELY not eat any Pecan Pie.
■Only eat a little of what we love. If it is really good, I can go back for a little more. Try it all before I commit to a big serving. That way, if it is not worth the points, I don’t feel obligated to eat it!
■Find a healthy alternative to our fattening, favorite foods. I am searching now for alternatives and will do a blog post next week sharing them with you. Why do all of our favorites have to be bad? They don’t! I am on a mission to find recipes lightened up!
■The most important thing I will remember is how far I have come. One day is not worth taking ten steps back. I have to keep moving forward.

Triumph over Turkey day!

Thanksgiving weight gain isn't inevitable. With a few tricks, you can enjoy the meal without regretting it come Friday. Here are a few ways to avoid Thanksgiving weight gain.

1.Don't Save Up
Don't save calories from earlier meals for "the big one." You'll inevitably get too hungry and overeat to compensate for missing those meals. Thanksgiving day should include a healthy breakfast, lunch, and a small snack in the afternoon. Then, you won't be too famished to practice portion control when dinnertime arrives.

2.Make Like a Rabbit
That is, help yourself to a veggie-filled salad or raw vegetables, such as carrots and celery, before the main meal. Doing so will curb your appetite, help you feel fuller longer, and give you something to munch while others are eating high-cal hors d'oeuvres.

3.Figure Out What's Filling
When deciding which dishes to avoid, think filling -- the ones you eat a serving of and think, "I couldn't eat another bite," but somehow manage to anyway, such as high-fat casseroles (e.g., broccoli and cheese), cream-based soups, creamed potatoes, potatoes au gratin, and stuffing with gravy. Chances are, the more filling, the more fattening.

4.Drink Less Like a Fish
If your family serves wine during Thanksgiving dinner, try to limit yourself to one glass. A few glasses add up to hundreds of calories. (According to Calorie Count, three glasses of white wine serve up 210 calories!) Plus, drinking can actually stimulate your appetite and make you more likely to disregard portion control and less likely to say no to the dessert table. So after one glass, swap wine for water.

5.Don't Sleep it Off
Triptophan is a worthy adversary, but fight the urge to nap the evening away. Moving more than usual -- a game of touch football in the front yard or a marathon of shopping on Black Friday -- will help compensate for any little indulgences.

6.Eat Turkey Until You Never Want to See Another Turkey
Leftover turkey is a healthful, lean protein source that's perfect for making diet-friendly meals. Turkey (without skin and gravy, of course) with brown rice and steamed veggies makes a low-cal, well-rounded dinner ...

7.Make Maintaining Your Mission
Losing weight during the holidays is a tough proposition. Resolve instead to maintain what you've already accomplished. Trying to follow a strict "diet"( I don't like that word) may lead to you eventually overeat or even binge. Don't stress out over no net loss -- celebrate a lack of gain!

Deviled Eggs - 2 Points plus

Recipe By :Weight Watchers
Serving Size : 1/2 egg

8 hard-cooked large eggs
1/4 cup fat-free mayonnaise
1 1/2 tablespoons sweet pickle relish
1 tablespoon dijon mustard
1/8 teaspoon salt
1/8 teaspoon ground white pepper
paprika -- optional

1. Spoon low-fat yogurt onto several layers of heavy-duty paper towels: spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape yogurt into a medium bowl using a rubber spatula, and set aside.

2. Cut eggs in half lengthwise, and remove yolks. Add 12 yolk halves to yogurt, and mash yolks with a fork until smooth. Reserve remaining 4 yolk halves for another use. Finely chop 4 egg white halves, and add to mashed yolk mixture. Add mayonnaise, sweet pickle relish, mustard, salt, and pepper to yolk mixture, and stir well. Pipe or spoon 1 1/2 tablespoons yolk mixture into each remaining egg white half. Cover and refrigerate at least 1 hour. Sprinkle eggs with paprika, if desired.


OR~~~~~


Deviled Eggs


■4 Hard Boiled Eggs, halved
■1 Tbsp Low Fat Mayo
■1 Tbsp Fat Free Greek Yogurt
■1 tsp dijon mustard
■Sea salt & Black Pepper to Taste
■Paprika Sprinkles
INSTRUCTIONS

1. Place eggs in a large stock pot, cover with water, add1 tsp baking soda and bring to a boil. Once the eggs reach a rolling boil, remove from heat, cover and let stand for 15 minutes. Remove lid, rinse with cold water and peel.

2. Peel then slice the eggs in half and remove the yolks. Combine the yolks with everything through the Black Pepper. Mix and “stuff” your egg shells. Sprinkle with paprika.

Makes 4 servings, 2 Points+ each

How to thrive through the Holidays...not just survive.

You can thrive, not just survive, and create a wonderful holiday season this year. You keep your expectations rational, take care of yourself, take control of your time and limit your commitments, and embrace your family and friends.

These tips will help you reduce stress, relax, and breeze through the holiday season feeling grounded and in control.

*Keep Your Holiday Season Expectations Rational
The most important contributors to a happy holiday season are the expectations you create in your own mind about the holidays. You can't make them perfect - people get sick, recipes don't always turn out as expected, and family members don't always get along.
People aren't always kind to each other AND you are not going to make everyone happy. You'll be healthier and happier if you keep your expectations reasonable.
You don't have to have the perfect party, perfectly behaved children, or the most beautifully decorated home. Give yourself a break. You'll be happy you did.

*Take Care of Yourself During the Holiday Season
Taking care of your physical and mental health is the single most important aspect of creating holiday health and happiness. Start now so you are ready to go when the holiday season arrives. Eat a healthy diet that gives you most of your calories from vegetables, fruits, grains, and other delicious healthy ingredients .Why? The point is to feel better about yourself. If you eat better, you feel better. You have more energy. You look better and consequently, your self-esteem is enhanced. The higher your self-esteem, the more confident and successful you are. (Get the cycle?)

*Exercise regularly!!!!! A must!!!!
You know the feeling when you have got your workout in!

Gift Wrap Runs~Wrap two gifts, then walk or run up and down your stairs three times or jog in place for two minutes. Repeat five times or until you're done packaging your presents.Read more:
Cookie Push-ups~While you're waiting for the cookies to bake, do five push-ups (knees on the floor for beginners; plank position for advanced exercisers). Then lie on your back with four dish towels (each folded in half) under your head, knees bent, and feet shoulder-width apart. Raise your hips off the floor about six to eight inches, then slowly lower them. Repeat five times.

*Take Control of Your Time and Limit Commitments
Making too many commitments, failing to keep them, and then experiencing guilt and stress over your procrastination and failure.

*Take Time to Enjoy Family and Friends: Establish Traditions
You have one life with a limited amount of time. Spend the time of your life with people you love. Make sure you don't spend the holidays trying to change your siblings or redressing grievances from years past. Share memories and laughter. Take time for personal reflection. Establish new traditions at home. Traditions change as the people in your life die; make sure you establish new traditions with the family members who remain.

No matter what holidays you celebrate, these tips will make them happier, healthier, and more fun. Please accept my wishes for a happy holiday season for you and yours.

Thanksgiving Cranberry Sauce

- 1 12 oz bag of whole cranberries
- 2/3 cup Splenda No Calorie Sweetener (granulated)
- 1 cup of water
- 1/4 cup granulated white sugar
- 1 dash cinnamon
- 1 dash nutmeg

Directions:
In a medium sized pot, combine water, sugar, and Splenda over high heat until sugar and Splenda have dissolved. Then add bag of cranberries and dash of cinnamon and bring to a boil. When cranberries start to “pop”, stir gently and remove from heat. Transfer cranberry sauce into serving dish and place in fridge to chill.

Each serving = 1/2 cup
1 Serving = 2 Weight Watchers Point +



Cranberry Scones Recipe
Ingredients:
- 2 cup all-purpose flour (Use whole wheat flour to kick up the nutrition a bit)
- 2/3 cup dried cranberries
- 1 tbsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp table salt
- 1/4 cup sugar
- 1/4 cup egg substitute (I like Egg Beaters)
- 1 cup fat free buttermilk
- 1/4 cup low calorie butter, melted (I used Brummel & Brown)

TO MAKE FAT FREE BUTTERMILK: Mix 1 tbsp vinegar or lemon juice + fat-free milk to make 1 cup & let stand for 10 minutes = 1 cup fat-free buttermilk

Directions:
Preheat oven to 400ºF. Coat a baking sheet with non-fat cooking spray. I used the Pam Butter Flavor kind.
In a large bowl, mix the flour, baking powder, baking soda, salt and sugar; mix well and set aside. In another bowl, whisk together egg, buttermilk and melted butter. Stir wet ingredients into dry ingredients until just combined; fold in cranberries.
Drop 12 equal two-inch mounds of batter on prepared baking sheet about 1-inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes.

Entire recipe makes 12 scones
Each scone = 3 Point + total



Read more: http://www.laaloosh.com/2010/03/09/low-fat-cranberry-scones-recipe/#ixzz1dskFimjw

holiday

Try some of the following survival tips to make it easier.

Take care of yourself



•Get a massage

•Exercise increases the production of endorphins and enhances feelings of well being and positive attitude

•Journal even when you don't feel like it

•Good nutrition makes you feel fit. Over or under eating takes a toll mentally and physically

•Vitamins will help you fill in the gaps

•Give yourself small gifts

•Get up and out in the mornings and go out for breakfast. let them wait on you

•Keep moving and busy without throwing yourself into a frenzy

•Let your feelings out. Stuffing them makes them come out with a vengeance later

Simplify the holidays



•Clean closets

•Eliminate your poisonous or negative "friends"

•Say no to extra things you said yes to, and shouldn't have

•Go through your files and dump the extra papers

•Give gifts only to those you WANT to

•Remember you don't' have to do it all.. You don't have to bake cookies for the whole county......, buy for everyone, decorate the house, spend time with all relatives.. UNPLUG and let others take care of you

Surround yourself with color and positive things



•Poinsettias are bright and beautiful

•Buy flowers at the grocery store for each room of your house

•Buy a goldfish

•Rearrange your furniture

•Find a great CD and play it as loud as it goes

•Boil orange slices, cloves and apple juice, to make you surroundings pleasant

Surround yourself with people and activity



•Call your treasured friends and tell them you will need help over the holidays

•Reconnect with old friends and family

•Ask for hugs. give hugs


Visit and volunteer:



•children's hospital

•soup kitchen

•work with church in community

•rotary or other community group

•buy a gift in honor of the person who died and give it to a child in the hospital / a lonely person / a sick person

•give time or money to a charity in honor of that person

Thanksgiving Green Bean Casserole





With this skinnier, healthier Green Bean Casserole Recipe, there’s no need to leave this delicious dish off your Thanksgiving table this year! And with just 3 Points + per serving, you may find yourself preparing it more than just for Thanksgiving.

Ingredients
•1 16 oz bag frozen, French cut green beans, defrosted
•1 large onion, thinly sliced
•8 ounces mushrooms, chopped
•1/3 cup fat free plain Greek yogurt
•1/3 cup whole wheat flour
•1 cup reduced fat butter milk
•2 tsp reduced sodium soy sauce
•1/2 tsp freshly ground pepper
•1 cup Fiber One cereal
•1/4 cup liquid egg whites
•1 tsp garlic powder
•1 tsp salt
Instructions
1.Preheat oven to 400°F. Coat a 2 1/2-quart casserole dish with non-fat, butter flavored cooking spray.
2.In a food processor, combine Fiber One cereal, salt and garlic powder until cereal has reached a very fine breadcrumb-like consistency. Place into large, Ziploc bag.
3.In a small bowl toss onion slices with egg substitute to coat onions. Then place onion slices into Ziploc bag with the cereal mixture and shake well to coat.
4.Spray a large nonstick skillet with the butter flavored cooking spray and set over medium-high heat. Add the onion slices and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Remove from heat, let cool and divide into two equally sized portions.
5.Combine one portion of the onions, the green beans and mushrooms in the casserole dish.
6.In a small bowl, mix buttermilk, soy sauce and yogurt and pepper, then pour over green beans, onions and mushrooms.
7.Sprinkle the flour over the vegetables; stir to coat
8.Spread the remaining onion topping over the casserole.
9.Bake the casserole until bubbling, about 15-20 minutes. Let cool for 5 minutes before serving.
Preparation time: 20 minute(s)

Cooking time: 30 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 125 calories; 2 g fat ; 20 g carbohydrates; 9 g protein; 5 g fiber



Read more: http://www.laaloosh.com/2011/11/15/thanksgiving-green-bean-casserole-recipe/#ixzz1dyXDm6vF

Change.....

Forward movement and change
Change is good. Change is frightening. Change is liberating. Change is necessary. So often we become stagnant in our everyday lives and are afraid to make changes. Even when the changes are for the better. It could be the smallest change: a new hair cut, maybe spruce up our living room with a new bold color paint, or buy a new daring pair of shoes. Then there's the major changes: dump the person in your life that is zapping our energy, quit the dead end job, or lose those unwanted 30 lbs. Whatever it is that is keeping us in a negative place we often opt to stay there because we're fearful of making the changes and putting in the necessary work. It's a crazy oxymoron.

Everything is going well in life all is fine and dandy. We find ourselves in a comfort zone. We like our job, our partner, etc., but there are always areas that we can improve to make us better. I'm always looking for ways to improve, grow. I strive everyday to be better. I refuse to become complacent and sit still. Life is about forward movement. My weight loss and self transformation journey to date is the BIGGEST change I've ever made. I say this all the time, this is a transformation from the inside out. Besides, making changes in my diet and becoming physically active. There were plenty of things I did NOT like about my character:

I'd tell someone I was going to do something and then I wouldn't. And, to boot I'd have a flip attitude about it if they asked me about it.
I gave up really easy. If anything caused a challenge. Forget it. Game over. I quit.
I didn't value myself and had a horrible desire for validation from others
Negative outlook
Selfish, selfish, selfish
I've had to take a long hard look at myself and make all sorts of changes. It's been a long painful yet very rewarding journey. Sometimes, I wonder when will I stop changing. I think, I can honestly say-- never.

For those in a comfort zone. For those in a negative place. I challenge you to find it within yourself to make the necessary changes to do whatever is you want to do, reach whatever goal you want to reach, and become the BEST person you can be. One thing is for sure, you can't keep doing the same things and get different results. If you've been contemplating making changes in your lives - the time is now. Here's to forward movement and change.


Chocolate Crunch Snack Mix Recipe
Chewy and crunchy, sweet and salty, this Chocolate Crunch Snack Mix has it all! And for just 3 Points + per serving, it’s a great low calorie snack to indulge in when that sweet tooth strikes.

Ingredients
•1 cup Wheat Chex cereal
•1 cup pretzel sticks broken in half
•1/4 cup dried cranberries
•3 tbsp bittersweet chocolate chips, melted
Instructions
1.Combine Chex, pretzels and cranberries in a medium sized bowl.
2.Drizzle with melted chocolate; stir to combine.
3.Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.
Preparation time: 10 minute(s)

Cooking time: 30 minute(s)
Entire recipe makes 4 servings
Serving size is ¾ cup
Each serving = 3 Points +

PER SERVING: 200 calories; 2 g fat; 27 g carbohydrates; 4 g protein; 4 g fiber



Read more: http://www.laaloosh.com/2011/10/27/chocolate-crunch-snack-mix-recipe/#ixzz1dDkYk7Lt

fitness mindset.....

I....LOVE.....THIS.....!!!!!

Do you know a person who is heavily involved in fitness, if given one week to live, will work out at least one or two times of their final last days, knowing full well that they will die the very next week guaranteed. Fitness is as natural as brushing their teeth, taking a shower, or eating. Most , if not all, people who are given a week to live will still brush their teeth, take a shower and eat, irrespective of their fatal condition. Do you fall into that category?

Ask yourself this – when will a cook stop cooking, when will a mother stop being a mother? Given the example above, death would only intensify these conditions of cooking, mothering or working out. I made a commitment that even though I hated working out, I was going to do it for six months straight at a minimum of six times day per week, barring only sickness. So I did just that, didn’t matter if I was tired, had a headache, rained, in the middle of a snowstorm, or I didn’t feel like it. I did just that for six months straight. At about month five, “IT” clicked. I became addicted. I acquired what I had heard about before…The Fitness Mindset. This is a place where you are in pain every day, and enjoy it, because you know you are still alive, know that you are getting stronger, know that you pushed yourself.
Next is to “Just do it” – this is it. If you don’t just do it nothing is going to happen, no magic weight loss pill is going to work, your marriage is not going to magically improve, nor is your dream job going to appear out of nowhere. If you want it, you gotta go get it.



You will have setbacks, those are natural. It’s what you do when have them that won’t be natural. It’s so easy to say, “screw it, this is too hard, it’s not working, I’ll just go back to my old way, at least I’m comfortable with that.” Don’t do it. Instead, cut yourself some slack, pick yourself up, dust yourself off and get right back at it. You are only one work out/one meal away from getting right back on track. NEVER GIVE UP!!

Never giving up is the fitness mindset.

Healthy Onion Rings


Makes 4 servings = 3 P.P. per serving

2 sweet onion, sliced
8-10 Tbsp Italian breadcrumbs (make sure they are the Italian ones, not plain.
4-5 egg whites
Preheat oven to 400 degrees.

Spray 1-2 cooking sheets with cooking spray. Cut onion into 1/2 inch thick slices and separate into rings.

In 1 small bowl, place egg whites, in another bowl, place Italian bread crumbs. Dip onion into egg white, then over to the breadcrumbs. You may need even more breadcrumbs as when they start to get wet, they don’t stick too well. Nutritionals are based on what actually made it onto the onion.

Place battered onion rings on cookie sheets. Spray the top of them with cooking spray. Place in the oven for 20 minutes, flip, then bake another 10 minutes until golden & crispy!

Nutrition (per serving)
Calories: 119 Fat: 1 g Carbs: 20 g Fiber: 1.8 g Sodium: 370 g Sugars: 1.5 g Protein: 8 g

I am thankful for life....and.........

I am thankful for life and the realization that each new day is a chance to once again try to live the very best life I was intended to live. I am going through a little bump in the road right now. I have a dear friend in the same boat...Jodean again,I write about you!....and me :)

It's a Wonderful Life .. if we just take time to sift through any difficulties and count our blessings .. for there really are far more blessings than we initially realize.
When you have a negative body image, lack and scarcity are also mostly what you focus on. You lack this. You lack that. And, as a result, your worldview and happiness also shrink.

The more you nit-pick, the more you find unacceptable with your body. The more negative your body image, the more fixated you become on fixing yourself. On dieting or exercising away those countless bad body parts.

Soon life turns into, “When my thighs get thinner, I’ll be happier.” “When I lose those last 5 lbs., I’ll look much better, and I’ll feel much better about myself.” ”

“When I look a different way, life will be perfect.”

When we live in this world of wishes, we live in the future – instead of truly being in and enjoying the present.

Plus, when we’re preoccupied with what we don’t have (or the negative parts we do have), it’s hard to be positive all around. The negativity starts to pervade other facets of our lives.

One practical way to start building a more positive body image is to practice gratitude. “Spend some time making a list of things you’re thankful for having, rather than you wish you had.” You can write positive things about your body or do a general gratitude list, or both.

The benefits~ “it will definitely change your mood, make you feel more positive, and allow you to focus on the abundance of all you have!” I could’t agree more. (BTW, she says that you can substitute the word “grateful” with “appreciate,” if you like.)

I’ll start us off. Here’s my combo gratitude list:

1.I am grateful for my strong body, which has done some challenging things throughout my life.
2.I am grateful for my facial features, which when I’m resemble my mom and dad’s, and that makes me happy and proud.
3.I am grateful for my muscular legs.
4.I am grateful for my hands, which let me write for hours.
5.I am grateful for my body overall, which is unique to me, and only me.
6.I am grateful for my feet, which take me anywhere I want to go.
7.I am grateful for my stomach. It’s far from flat but it gives me the strength to do some pretty cool things in my exercise routine.
8.I am grateful for this blog and its awesome readers.
9.I am grateful for my husband and my family and friends, whose support, knows-no-bounds generosity and unconditional love mean a lot to me.
10.I am grateful for being alive.
What about you?

Maybe you’re grateful for your kids and how your body gave birth to them (we often forget just what an amazing accomplishment that is!). Maybe you’re grateful for your job or the ability to do a certain hobby. Maybe you’re grateful that your feet will take you anywhere too.

Maybe you’re grateful because you have your mom’s eyes(i...do....). Maybe you’re grateful for your muscular legs or strong stomach. For being in recovery from an eating disorder. For the people in your life. For having a gorgeous smile.

It can be anything, no matter how big or how seemingly small.

Try writing a list of 10 things, and keep that list handy so you can remind yourself whenever your inner critic starts creeping in. You might also want to keep a gratitude journal and write in it several days a week. Consider writing what you’re thankful for in general, and why you’re thankful for your body, too.



Crockpot Tuscan Sausage and Bean Soup
Servings - 6 Servings size - approx. 1 1/2 cups or 1/6th of recipe Points plus per servings - 6 points+
Calories - 241, Total Fat - 5g, Carb., - 31g, Protein - 19g Fiber - 8g


12 oz. turkey smoked sausage ( such as Hillshire Farms brand), sliced
2 cloves garlic, rough chopped
1 onion, diced
2 large carrots, diced
2 large celery stalks, diced
1/2 cup cauliflower florets, chopped ( optional, I added because I wanted to use them up)
1/2 medium bunch kale, stems removed, and leaves chopped ( about 4 cups)
3 cups fat free, low sodium chicken broth
2 cans ( 15.5 oz each) of cannellini beans, rinsed and drained
One (14.5 oz.) can of diced tomatoes, with Italian seasonings
1/2 cup dry red wine ( or water)
1 tsp. dried basil
salt and pepper, to taste*
juice of half a lemon


1. In a slow cooker, combine all of the ingredients. Stir to combine. Cover and cook for 8 hours on low or 4 hours on high, until the vegetables are tender. ( If you choose to cook on stove top, saute the carrots, onion, garlic, celery and cauliflower ( if using) in a little cooking spray in dutch oven or large stock pot for about 5 min. Add the basil and cook for another minute or so. Then add the rest of the ingredients, bring to boil, and allow to simmer, slightly covered, until vegetables are tender...about an hour or so)

2. Squeeze juice of half a lemon into the soup and stir. Enjoy.


*this recipe does not require much salt, if any...the sausage, the beans and the canned tomatoes add quite a bit of salt to the recipe on their own. I would advise you to taste before you salt.

~~~ My Kitchen Adventures. ~~~