Wednesday, April 23, 2014

Oops

So I picked a bad week to do a No Sugar Challenge. Auntie Flo visited and nothing shuts her up better than something sweet, chocolaty, and so not good for you. So I'm enjoying my sweets this week and just upping my workouts and avoiding soda...mostly anyway I did slip up last night. With the stress of finals and end of semester stuff I'm thinking a restricting type of challenge is not a good thing right now.

So lets change up the challenge (because I like doing personal challenges) and make it a move more challenge. It goes with my 2014 resolution and health/fitness goals for this year.  So I challenge myself, and you if you wish, to move more. Set your phone alarm to go off every 30, 35 or 60 minutes and get up and do 5 minutes or more of some activity. Especially, if like me, you are studying for finals and lose track of time.

So do squats and jumping jacks during commercials, take a 5 minute run outside around the house and up and down the driveway, tickle the kiddos for 5 minutes, wrestle with the hubby. Anything,just get up and move for 5 minutes or more. The goal for adults is 150 minutes of exercise type activity per week. So if you get up and dance 6x a day for 5 minutes each time you have 30 minutes a day. Do this 5x a week and you've hit that 150 minutes. Easy peasy, right.

So, here's today's activity thus far for accountability:

25 minutes Zumba-style dancing (I worked out to Dance Fitness with Jessica, just search for her on YouTube. She's great.)
75 squats
1 minute 40 seconds of burpees
1 minute 20 seconds of wall sits


So I'm up to a little more then 30 minutes of exercise today. Am I done? Nope, it's only 11am here, there's still a whole day to go through.

Monday, April 21, 2014

2 Week No Sugar Challenge

Hello Dear Readers. Sorry I've been MIA for the past month and a half. I've been busy with school stuff and time has flown by. I only have a couple more weeks of my senior year at University of Memphis left and am so anxious about finishing well.

So I've been trying to ramp up my healthy eating and healthy habits. I figure I really need to practice what I preach. I want to be a great example to friends, family, patients/clients, random strangers. I can't do this if I'm telling them to cut back or quit drinking soda pop and I'm chugging down a 32oz Dr Pepper a week (more on bad weeks). I can't say get up and move if I'm not doing it as well. The difference between me and them is that I know what I'm doing to myself and I know how to fix it. That makes what I do to myself when I let bad choices reign even worse. So I need to get that straight quick.

So one thing  I'm doing, as the title of this post states, is a quick 2-week no sugar challenge. It's really a no ADDED sugar challenge. I'll still eat fruit and naturally sweetened items. I'm also going to keep adding a teaspoon of sugar to my morning 20 oz coffee. However, all that Easter candy, leftover cheesecake, cinnamon rolls. That will not cross my lips. No soda pop, no sweet tea, no candy bars, no cookies (unless I bake some sweetened with fruit). It's not as horrible as it sounds, and I've made it 2-3 weeks before sugar free. I can do it again.  I'll try to post on here how it's going, but not giving any promises since I also have to study for finals and wrap up my senior project and internship.

Have a great week Dear Readers.

Wednesday, March 12, 2014

Yummy Spaghetti

Tonight I didn't feel like cooking. Nothing new really, some days I do some days I don't. So I turned to my go to dish for nights when I want something quick and easy...spaghetti.
So here we have the spaghetti with meat sauce I made, cheesy garlic bread and wilted lettuce. The garlic bread wasn't anything special. Just store bought french bread, sliced, sprinkled with garlic salt and Italian seasoning mix and a pinch of shredded cheese. The wilted lettuce was a experiment and a bit of a fail. With some tweaking it may work. I wilted it with a bit olive oil, some garlic salt and put it in the oven. It had a very strong lettuce flavor. The Hubby said it may be good with some vinegar sprinkled on it.

The family gave me mixed reviews on the spaghetti. I thought it was great, others thought it was okay, and a couple thought the flavor was a bit odd...but okay.

I made the noodles the usual way...boil in salty water. I browned the meat and while that was all going I made the tomato sauce.  Since I liked it I thought I would post the recipe here. Just a warning, I guessed on the seasoning amounts, so all seasoning amounts are pretty much to taste. Bad Jackie for not measuring.

Spaghetti Sauce with a twist
3 cans diced tomatoes (low sodium preferred)
1 can navy beans, rinsed and drained
1 small can tomato paste
1 lb lean ground chuck
1 tsp garlic salt
1 tsp cumin
1 tsp Italian seasoning
1/4 tsp red pepper flakes
1/4 tsp cayenne pepper
1/4 tsp chili powder
1/2 tsp Mrs dash
1 tsp Worcestershire sauce
1/4 tsp black pepper
1/4 tsp ground mustard
1/4 tsp turmeric

1. Brown meat in large skillet.
2. Puree two cans of tomatoes, the beans, and tomato paste together.
3. Add seasonings to tomato sauce.
4. After meat has browned, add tomato sauce and last can of tomatoes.
5. Simmer for 15-20 minutes.



Nutrient data for 8 servings (based on calculator on caloriecount.about.com)
Calories 192, Total Fat 4.2g, Cholesterol 51mg, Sodium 289mg, Total Carbohydrates 16.6g, Dietary Fiber 4.1g, Sugars 4.2g, Protein 22.4g, Vitamin A 16% • Vitamin C 19% Calcium 3% • Iron 73%

Friday, February 28, 2014

Easy Hummus

Part of my senior internship is requiring me to teach a nutrition education class to patients who are mostly low income and/or homeless. Or at the very least very insecure about home and food. 

They may be experiencing hardships in trying to find healthy food to eat. If they have food to eat, the cooking areas and utensils may be limited.

So my goal is showing them how they can fix yummy, healthy food when they have a super limited budget and may have very little experience or equipment when it comes to preparing food.

One of my favorite easy to prepare snacks is hummus. It only requires a few ingredients, of most you usually have in your home. No real prep work as you're just throwing a bunch of stuff together and mushing it together. The only problem is that most people usually make it with a blender, food processor, immersion blender or something similar. The people I will be talking with may not have access to these handy dandy items.

So I came up with an easy peasy hummus that requires nothing but your ingredients, a plastic zipper bag, and something to smash with (your hands, a rolling pin, can of veggies, etc...).

Easy Hummus

1 can chickpeas, drained and rinsed
1 tablespoon lemon juice
1 teaspoon cumin
1-2 teaspoons Salt Free Seasoning Blend
1 teaspoon garlic powder
3 tablespoons vegetable oil
4 tablespoons water (more if needed)

  1. Open, drain and rinse one can of chickpeas. You can either leave the skins on or take them off for a smoother hummus.
    2. Put all the ingredients, except for water, into a plastic baggy.
     3. Smash. I used a rolling pin and palm of my hand for about 6 minutes to get it to look like this. If the hummus looks dry add water to the bag a couple tablespoons at a time. Smash until it looks like peanut butter.
     4. Either place in a fridge for later or put into a bowl with a side of veggies or pita chips and enjoy. Hummus is also great to use in place of mayo or miracle whip on sandwiches and wraps.
My hummus turned out a bit rustic looking due to leaving the skins and probably could of used a touch more water to make it creamier. However it looks, it tastes delicious and hits the spot for a snack or lunch.

Nutrition Facts
Serving Size 47 g
Amount Per Serving
Calories 
165
Calories from Fat 
51
% Daily Value*
Total Fat 
5.7g
9%
Saturated Fat 
0.9g
5%
Cholesterol 
0mg
0%
Sodium 
10mg
0%
Potassium 
329mg
9%
Total Carbohydrates 
22.5g
7%
Dietary Fiber 
6.4g
26%
Sugars 
4.0g
Protein 
7.1g
Vitamin A 1%Vitamin C 3%
Calcium 4%Iron 13%
Nutrition Grade A

Nutrition data is based on 12, 2 tablespooon, servings. Such as if you were to use the hummus for dip with friends or sandwich spread.

Tuesday, February 25, 2014

I Am Here, I Am Here, I Am Here

Nevermind the poor Dr Suess reference in the title. Just a bit of silliness, though I do feel like a tiny Who once in a while.

Anyway, I am here. I've been busy with school stuff and learning lots. Well, applying lots and learning some. It's been an exciting semester so far. Right now I'm working on a general nutrition lesson plan and diabetic education plan. Also making diabetic friendly, low-sodium menu plans. One using a slow cooker and utilizing leftovers as a cost saving feature.

I'm no longer a Beachbody coach. While I think it's a great company, it just wasn't for me. I'm not much of a salesman (saleswoman?) I guess.  So now instead of bringing in any money I'm concentrating on not spending any more then absolutely necessary and cutting costs where I can.

Also, over at Mamavation they are doing a virtual 5K this coming weekend. I decided to sign up and kick off my running season. Last year I didn't do a single 5K, and barely ran at all. If you would like to check out and sign up for this free virtual 5k and mayhap win prizes just go over to Mamavation and check it out.

Tuesday, January 7, 2014

To keep you on track..

If you made a goal/resolution to get into shape for 2014, I'm here to help. Today is the last day for free shipping on the P90X3 and Focus T25 challenge packs. After today the shipping and handling goes up to a discounted 2.00 and then will go up again after 1/31/2014. The challenge packs are on sale through January for only 180.00. With the challenge pack you receive the fitness program, one of five delicious Shakeology flavors, and a FREE 30-day trial membership to the Team Beachbody Club. Everything you need to be successful.

To order the P90X3 challenge pack go here: http://teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=301613

And to order Focus T25 challenge pack go here: http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=301613

First Challenge of 2014

It's been 2014 for a week now. Has anyone fell off their resolutions yet? Honestly, I'm barely keeping mine. Stress lately has been doing that to me. I need accountability (which, of course, is one reason for this page). I have fitness apps on my phone and kindle, but rarely use them. So I decided on my January challenge. This one will run through the end of February as well. 

For the next 7 weeks the challenge is log your health/fitness journey. You can choose your favorite way to do this. I'm going to be using a free printable from here http://www.designfinch.com/2012/09/01/planning-to-get-fit/# (I'm using number 6). Starting this evening I will take a snapshot of my journal each day, whether I fill it out or not. I need to log the good as well as the bad. I will post the picture on here for accountability. 

If you would like to join along just like and comment  on my Facebook page and (if you can) share your log entry. You don't have to share any measurements if you don't want to. Just share that you followed along. Let's hold each other to our goals.