Update #4

Well I have nearly 5 weeks until the wedding on June 12 and I have taken the dress to get altered. I fell off the wagon after Easter and have not been very disciplined in my eating habits since then, which has greatly slowed my weight loss. Over the next 4 weeks in May, I will be doing the Curves weight management class combined with some whole food principles found in "The Maker's Diet" by Jordan Rubin. Dr. Rubin had many digestive disorders that were healed by eating foods found in the Bible. He advocates eating a nutrient dense whole foods diet. My biggest struggle is planning ahead and preparing meals in advance. I want to avoid scrounging the cabinets and making unhealthy choices. I will post my meals for the week of May 9-15 to stay accountable and have healthy choices. It will take faith, perseverence and discipline, but the results will be well worth the effort.

I recently aquired an upright freezer, so I will be able to prepare extra items for when we are busy and short on time. One resource that I have found for healthy, freezer meals is www.heavenlyhomemakers.com. Laura, (I also like her name) has several very helpful posts on how to cook in larger quantities for freezing. She also has a lot of "High Five" meals with 5 ingredients or less.

Before & After

The top 2 pictures were taken in December and October of 2008. (I am frowning because I am concentrating on what she is saying in Italian.) The ones with long hair are from April 2010, and the last one is from August 2008 on Mt Etna in Sicily. It has been hard work but well worth the effort.

Produce, pesticides, and "How to Pick a Peach"

The Environmental Working Group has set up guidelines for shopping for produce to minimize pesticide content in our foods. Here is the link: http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf

They have an entire list rated worst to best and reccommendations on what to always purchase organic. Shopping in season will give you the best flavor and prices on these items.

"How to Pick a Peach" by Russ Parsons (Green Valley Book Fair for $5) gives tips on shopping in season for the best flavors of foods and has recipes and information on what to look for and the best places to find things. It also includes how to select, store, and prepare fruits and vegetables in season.

April is fast approaching

My how the last few months have flown. I purchased a bridesmaid dress in January for a wedding and need to take it to be altered the last week in April. It is still a little snug on top and I will be going into another cycle of the 30 day Curves Weight Management plan, with a few adjustments. (See update #3 to check my current progress.) I will be trying to up my intake of vegetables and fruits and minimize sweetners (arificial or regular) in order to break my sugar cravings. (If you can't go without it for 3 days, you are probably addicted. I have a nutritional therapist who will be helping me with necessary dietary adjustments as well.






(See me at the club if you would be interested in talking with her.)

"Food Rules" and more

I just got the book "Food Rules: an Eater's Manual" by Michael Pollan, auther of "The Ominvore's Dilemma". He gives basic priciples to help identify real, whole foods. He is a journalist, not a nutritionist, but has done thorough research on where our food comes from, and how it is processed. Many of the "rules" are just common sense, based on a web survey in several major cities. They are based on his synopsis that you should "Eat food. Not too much. Mostly plants." The reality is that most western cultures eat too much food, but are slowly starving themselves and becoming succeptable to various obesity related disease due to lack of nutrient-dense whole ingredients. The rules vary from the basic "Don't eat anything that your great-grandmother wouldn't recognize as food." to the silly, but true "It's not food if it arrived through the window of your car.". It is a fairly simple read with easy to understand concepts. The reality is that everyone needs to be aware of what is in your food (reading labels) and if possible, where it originated. The farther the food has to travel to the store, the less fresh it is.

One another note the Green Valley Book Fair is open until 3/28. You can find more info at www.gvbookfair.com Here is the 2010 schedule:
March 13 thru 28
May 15 thru 31
July 3 thru 18
August 21 thru September 6
October 9 thru 24
Nov. 26 thru Dec. 18, 2010

Open Only during Scheduled Dates
from 9am - 7pm Daily (including Sundays)

Often I can get nutrition books, cookbooks, and other resources for less than $5 per book. People come from all over to check out their great selection.

Progress Update 3

March is underway and a progress report is in order. Since January 1, I have lost a total of 7 pounds, 4.5 inches, and 2.5% body fat. I still have about 34 pounds to go to reach my goal weight, but I can tell a huge difference in my overall health and energy levels. Since I became a fitness instructor, I have lost a total of 15 inches and 8.5 pounds all of which are body fat, and 3% body fat. Curves does work, but consistency and hard work are vital keys in making it happen.

Disclaimer

I just want everyone to know that while I enjoy blogging and sharing about nutrition, health, and fitness, I am not medical personnel. I am only sharing information that I have found valuable, but it is not intended to diagnose or treat any conditions. Please consult your doctor prior to starting a new fitness or health regime. Ultimately, you are responsible for your own health and should take many factors into account when making health related decisions. Please do your own research as well in order to make the most informed decisions possible. Thank You.

Healthy recipes for a sweet treat.

Here are a couple of recipes for some healthy sweet treats

Chocolate Satin

2 avocados
2 Tbs. coconut cream concentrate
1/4 c. cacao powder
1 Tbs. vanilla
1/2 to 3/4 c. agave nectar or honey
1 pinch sea salt

Combine all ingredients in a blender and pulse until smooth. Serve as a fruit dip or just enjoy it plain. (You can find inexpensive coconut cream concentrate at your local Asian market. I prefer honey added to taste instead of agave nectar.)


Here is a recipe from Laura at Heavenly Homemakers

http://heavenlyhomemakers.com/healthy-treat-for-today-peanut-butter-raisin-balls

Peanut Butter Raisin Balls

1 cup natural peanut butter (with salt), smooth or chunky
2 Tbs. to 1/3 cup honey (to taste)
2/3 cup raisins
2 tsp. carob powder or cocoa powder (optional)
big pinch of cinnamon (optional)
1/2 to 2/3 cup of unsweetened shredded coconut (divided) (You can substitute another form of coconut here, but it won’t be the same-this stuff should add a nice texture and crunch)

Mix together peanut butter, honey, cocoa and cinnamon. Fold in 1/3 of the coconut and all of the raisins. Chill thoroughly. Roll the mix into little balls. Roll the balls in the remaining coconut. You may need to roll them twice and press the coconut in a little. Cover them with plastic wrap or put them in a ziplock bag and serve them well chilled.

Homemade Italian Tomato Sauce

This is a recipe that my tutor in Italy taught me to make. We would cook when I got tired or frustrated with parsing verbs and learning vocabulary and parts of speech. She was a very patient teacher and this is one of my favorite recipes that she shared.

Ingredients:
6-7 pounds of tomatoes (a mix of roma, red, and yellow are really good.)
2 onions
4 cloves of garlic, sliced
1-2 large carrots, cut into chunks
Handful of fresh basil leaves, torn not chopped
1-3 tsp. salt
1-3 tsp. sugar, optional (if you have yellow tomatoes you don't need it)
2-3 Tbs. extra virgin olive oil

You need enough tomatoes to fill a two handled pot. Cut out the tops of the tomatoes and cut in half.** Add 2 onions cut in chunks, a couple of cloves of garlic, and a handful of fresh basil (Tear the leaves, don't cut), and one large carrot-cut in chunks.
Cover the pot and put on medium heat stirring occasionally. Don't add any water or salt; the tomatoes have enough water in them.

After the tomatoes and carrot are soft. Mash through a sieve. I have a victoria strainer with a crank handle. Catch all the juice in another pot, and mash till all that's left are the skin and seeds. It takes a while and you need a lot of muscle in your arm to crank all the juice and pulp out.

After you finish getting the juice and pulp, put back on medium heat (make sure there are no chunks). Add to taste salt, sugar, olive oil, and more basil (approx. 1/2T. salt, 4T. sugar, 1/2c. oil. More or less to taste). The sauce is ready when it cooks down, and gets more dense. It can be used for pasta or pizza sauce.

**You can also blanch the tomatoes in boiling water, take off the skins and scoop out the seeds. Then instead of mashing the tomatoes through the strainer, if there are no skins/seeds, you can puree in a food processor or blender.

Recommended Reading

Here are a few health and nutrition books that I have read recently or am intending to read at some point. The focus is on whole nutrient dense foods and why they are better for you than most staples in the standard American diet.

Curves Fitness & Weight Management Plan by Gary Heavin, Nadia Rodman, RD, and Cassie Findley, M.S. Ed. This book covers a 30 day cycle of how to jump start weight loss and raise metabolism to maintain it. www.curves.com

Real Food, What to Eat and Why by Nina Planck She has assisted in starting farmers' markets and is a proponent of whole foods. www.NinaPlanck.com

Nourishing Traditions by Sally Fallon A comprehensive cookbook implementing traditional cooking practices to get the most nutrients from our food. www.westonaprice.org

Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon Discusses healthy naturally occurring fats and the benefits of adding them to your diet. Touted as "the healthy alternative to trans fats".

The Maker's Diet by Dr. Jordan Rubin Explains the benefits of a kosher diet based on foods found in the Bible. www.makers-diet.net

Why Stomach Acid is Good For You by Jonathan V. Wright M.D. and Lane Lenard Ph. D.
Shows the consequences of low stomach acid and how improving the level of stomach acid aids proper digestion.

The All New Square Foot Gardening Book by Mel Bartholomew Give step by step instructions to gardening in a small space. If you want fresh vegetables all summer this is a good book for beginning gardeners. (Like me)

Fix It and Forget It (Regular and Lightly editions) by Dawn J. Ranck and Phyllis Pellman Good Recipes and tips on using slowcookers to prepare easy meals

Mennonite Country-Style Recipes & Kitchen Secrets by Esther H. Shank One of my favorite cookbooks, even shows butchering techniques. I use the chili con carne recipe often.

Here are a couple on my future reading (purchase) list:

The Omnivore's Dilemma by Michael Pollan A personal look at the way we eat and where food comes from www.michaelpollan.com

Gut and Psychology Syndrome by Dr. Natasha Campbell McBride Discusses the relation between an unhealthy digestive tract and certain conditions including Autism and ADD and how to improve symptoms using dietary adjustments www.GAPSdiet.com

Salad Bar Beef and Everything I Want To Do Is Illegal: War Stories From the Local Food Front by Joel Salatin He is a farmer in Swoope, Virginia who uses sustainable farming practices to provide top quality beef, poultry, and pork products to the surrounding communities www.polyfacefarms.com

I don't always agree 100% with each author that I read, but there is valuable health and nutritional info in these resources.

Phase 3 Menu Plan

Here is a menu plan for phase 3 of the Curves Weight Management Plan. It will feel like a lot of food, but in order to raise your metabolism you need to give your body fuel. Try for 2,000-2,500 calories depending on your activity level. Here are a few tips for increasing calories. (Found on page 110 in the book.)
Increase portion size for a meal or snack.
Add 1 T. olive oil as a dressing or to saute veggies
Add an extra 200 cal snack to your day.
Dried fruit and nuts for around 300 cal.
Add a glass of milk to dinner or a snack

Menu for Phase 3
Day 1
Breakfast: Breakfast scramble p. 111
Snack: Ants on a Log p. 113
Lunch: Apple walnut salad p. 115
Snack: Grapes & cheese p. 84
Dinner: Salmon burger p. 117

Day 2
Breakfast: Berry almond oatmeal p. 111
Snack: Grapes & cheese p. 84
Lunch: Bean burrito p. 114
Snack: Ants on a log p. 113
Dinner: Pinapple chicken skewers p. 116

Day 3
Breakfast: Breakfast Burrito p. 111
Snack: Fruit salad p. 113
Lunch: Honey glazed salmon p. 115
Snack: Trail mix p. 113
Dinner: Soup & Salad p. 116

Day 4
Breakfast: Waffles with peanut butter p.112
Snack: Trail mix
Lunch: Asian chicken salad p. 115
Snack: Fruit salad p. 113
Dinner: Beef Tacos

Try to mix and match the next 3 days in order to minimize your shopping list and have a day for leftovers if needed. Also in the book on pages 71-72 and 120-121 are suggestions for healthy choices while eating out. The websites www.healthydiningfinder.com and www.fastfoodbook.com also help navigate restaurant choices as well. Good luck with Phase 3 and keep working the cycle until you reach your goal weight.

Phase 3

After 30 days on Phases 1 & 2, you will increase your calorie intake to 2,000-2,500, depending on daily activity levels. It can be a little scary to increase the calorie intake, but it is the only way to reboot metabolism. You will eat normally, until you gain 3 pounds above your current weight. When you hit the "high" weight you will go to phase 1 for 1-2 days until you get to the "low" weight. The cycle is repeated for 2-4 weeks. It will take longer between each session to regain the weight. After your metabolism has recovered, then you can repeat the 30 day cycle with 2-4 weeks of metabolic recovery until you reach your goal weight. Ideally you want to be able to maintain and eat normally and go to phase 1 once a month to control small gains. (Photo: dessert from Natale Giunta. Eat normally, and that means you can have the occasional treat)

http://www.natalegiunta.it/

Progress Update 2

It's the beginning of February and I have until the second week in March before my bridesmaid dress arrives. Currently I am down 1.5% in Body Fat, 2.5 inches, and 4.5 pounds since January 1. It is a marathon, not a sprint, but I am happy to see the pounds start coming off. This is the snowiest winter we have had in quite a long time, so it has been a challenge to find ways to get exercise in that doesn't involve shoveling snow. I have been working out at Curves 3-5 times per week, but need to add in some more activities.

Where do I shop

Sometimes its hard to know where to get grocery items at the best prices. Here is a list of places I shop and what I normally purchase at each store. Your pantry needs may vary from mine, so shop accordingly. It is good to make a staple item list, so you know what is regularly on hand and what needs to be replenished.

Sharp Shopper- Bulk baking items and nuts, cheeses, bananas, some local produce, olive oil and spices. I have also found organic items occasionally. (http://www.sharpshopper.net/)

T&E Meats - Ground beef, steaks, roasts, and stew meat. Local and grass-fed available, including Polyface Farms products. (http://www.temeats.com/)

Finder's Keepers (discount items)- Barilla brand whole wheat pasta, organic salsa and some soups and spices.

Martin's - Kefir, organic fruit and produce (during the winter months), specialty cheeses, organic extra-virgin coconut oil, occasional organic items, ginger ale with no HFCS (http://www.martinsfoods.com/)

Wal-Mart - Natural peanut butter, Stoneyfield organic yogurt, Horizon organic whole milk (non-homogenized)

Costco - occasional organic items, bulk jasmine rice and quinoa (http://www.costco.com/)

Shank's Bakery - fresh bread (when I don't make my own)
(http://www.shanksbakery.com/)

Shenandoah Heritage Farmer's Market, Grandma's Pantry - Raw apple cider vinegar, bulk honey (take your own container) and local maple syrup (http://www.shenandoahmarket.com/)

The websites for most of these places are posted underneath. Everyone's list will differ, but comparing prices and sales from different stores will help maximize the grocery budget.

Grocery shopping

Does the phrase "grocery shopping" strike fear into your heart? Here are some tips to help make the process less painful.

1. Make a list!!!!

If you have a list the temptation to purchase extra, unnecessary items is greatly minimized. Making a list means you have a plan for meals, already know what is in the pantry, and only shop for missing ingredients. Occasionally, I do flex from the list if I see a regular pantry item on sale and can stock up at a good price.

2. Shop the perimeter of the store!!!!

The perimeter of the store is where the fresh foods are stocked. The center aisles typically have processed food items, and non-food items. If you need items from the center aisles, look for organic and whole ingredients.

3. Read, read, read, labels!!!! (see my previous post on what not to buy)

Read the ingredients on the label. Look for things that have few ingredients on the list. Make sure all the ingredients are recognizable. (If you can't pronounce it or aren't sure what it is, don't buy it.) Also check the sodium and fat content of the item. (Many quick fix items are more nutritious, when made from scratch at home. Often you can prepare a larger batch and freeze the extra for something quick later.)

4. Stick to your budget!!!!

If you have a set amount to spend, don't go over it. Use coupons or substitute one item for another that is on sale. For example if a recipe calls for chicken breast, but whole chickens are on sale, buy one of those and cut the meat off the bones yourself. Likewise with produce, if red leaf lettuce is less expensive than romaine, purchase it instead.

5. Compare prices!!!

Certain staples are a part of every pantry. Know your local grocery stores, and be familiar with their specials. You may buy milk at one store, and eggs at another depending on their prices. I shop 3-4 stores on a regular basis and know the prices and stock up when they have sales if the budget allows.

Hopefully these tips will help streamline your grocery shopping experience.

Favorite Food and Nutrition Websites

Here are some of the nutrition blogs and food websites that I enjoy reading. Most of these are other women near my age that are on their own health and wellness journeys and enjoy blogging and sharing their experiences. The top 2 that I read often are

www.thenourishinggourmet.com This was the first blog I stumbled upon when I was looking for some nutritious recipes. Kimi is the author and she is very knowledgeable in making cost effective, nutritious dishes.

www.keeperofthehome.org Stephanie has a fantastic e-book on small steps to living a more natural healthful lifestyle. She also has some fantastic recipes.

A few others that I like and browse on a regular basis for health and nutrition information.

www.nourishingdays.com She is currently doing a series on the health benefits of eating traditional foods, and using whole, nutrient dense foods

www.westonaprice.org Information about traditional cooking

www.realage.com Lots of heath and wellness info from Dr. Oz and others.

www.kellythekitchenkop.com Information about nutrition

I don't agree with every single thing on each site, but I appreciate the information that I have learned. Changing habits is not easy, whether you are adding a new habit, like exercise, or adjusting an previous one like cooking. These sites have given me much to think about and new ideas to incorporate as I continue my journey toward better health.






(These are sites that I use, but not necessarily recommended by Curves.)

Progress update

It's time for a status update. I didn't do as well as I thought I would over the last 3 weeks. I struggle with discipline and planning and unfortunately that affected my eating choices on some days. Currently, I have lost 1.5 pounds, 2.5 inches, and .8 percent in body fat. I would like to see the pounds come off more quickly, but as long as the inches and body fat are decreasing I consider it success. Hopefully, I can plan my meals and snacks and have them prepared the night before to ensure that I will stick to it the next day. We will see what happens over the course of the next few weeks. I have to go dress shopping for a special event this summer, so that will be incentive to keep me motivated.

Green Bean Salad

Here is a quick and healthy side dish recipe.

Italian Green Bean Salad

1lb potatoes (smaller works best)
1lb green beans in 2 inch pieces
Extra virgin olive oil
Balsamic vinegar
Sea salt
Black pepper
1/2 chopped onion

Boil potatoes until slightly soft, set aside to cool. Lightly steam green beans with onions and pepper to taste, also set aside to cool when finished. After potatoes are cool, peal off the skins and cut into small chunks, add beans and onions. Sprinkle with sea salt, olive oil, and balsamic vinegar to taste. Buon appetito.

Keeping a food journal

Keeping a food journal is very important in tracking your eating habits. Writing down what you are eating and when is key in seeing on paper where you are at and what dietary changes need to be made. It keeps you accountable for what you are ingesting. Other aspects of journaling should include: how you feel when eating and what else you may be doing while eating. For instance, do you eat while reading or in front of the tv. This helps determine if you are actually hungry or if you are bored or perhaps another reason. To learn more watch the Special Topic DVD on "Mindful Eating" at your local Curves. There are also Curves Food Diaries available for purchase at the club or you can use a small notebook to track your food intake.

Recipe for Phase 2

Waffles
(From the Bread Beckers Inc Recipe Collection)

Ingredients:
3 c. whole wheat flour
(or freshly milled soft white wheat)
1 tsp. sea salt
1 tsp. baking soda
2 1/2 tsp. aluminum free baking powder
1/2 c. olive or coconut oil
4 eggs
3-4 c. buttermilk

Directions:
Mix together dry ingredients. Add liquids. Stir just until mixed. Cook in a waffle iron until done. For lighter waffle you may separate the eggs and whip the egg whites and fold in the batter gently. Serve topped with real maple syrup or fresh fruit.

Phase 2 Week 1 Menus

Week 1 in Phase 2 is going to utilize what we currently have in the pantry and freezer. I will also be rotating meals 2 times per week to minimize what the grocery shopping for this week. At least 2 dinners will be leftovers from lunch or dinners from the previous 3-4 days.

Day 1
Breakfast: Cinnamon/berry oatmeal & egg p. 57
Snack: 1 oz. nuts
Lunch: Salmon sandwich w/ veggies p. 62
Snack: Apple w/peanut butter & 1/2 cottage cheese
Dinner: Meatballs w/tomato sauce p. 70

Day 2
Breakfast: Eggs, yogurt, fruit p. 57
Snack: Peanut butter toast
Lunch: Greek Chicken Pita p. 62
Snack: Fruit and 1/2 c. cottage cheese
Dinner: Red beans & Rice p. 65

Day 3
Breakfast: Baked oatmeal (Laura's recipe)
Snack: 1 oz. nuts
Lunch: Open face tuna & piece of fruit p. 62
Snack: Celery w/peanut butter
Dinner: Green curry chicken w/ quinoa (or rice)

Day 4
Breakfast: Waffle w/ peanut butter p. 58
Snack: Cucumber rounds/ salmon/ cream cheese p. 61
Lunch: Creamy chicken sandwich p. 62
Snack: 1 oz. nuts
Dinner: Chili p. 70

Days 5-7 Rotating the same meals with at least 2 leftover dinners

Prep. work
I will fix baked oatmeal in a 9x13 pan and use it for both of us the rest of the week. The waffles will be made ahead of time and frozen for grab and go. (Pop in the toaster oven to crisp.) I will also make 2 loaves of whole wheat bread to use for sandwiches.

Confessions of a label nazi

Yes, I confess, I am a label nazi. It drives my husband crazy, when we go to the grocery store together and I have to scan the ingredient list before the item goes in the cart. There are certain things I try to avoid because they pose health hazards. Unfortunately these ingredients are found in many processed foods. Here are my top 3 "no-no's" in no particular order.

1. High Fructose Corn Syrup or HFCS. It's a sweetner in many products, because its less expensive than adding sugar, unfortunate it has been linked as a culprit to obesity and diabetes. (http://en.wikipedia.org/wiki/High_fructose_corn_syrup#Health_effects)

2. Monosodium glutamate or MSG. Added to many foods to enhance flavor, it can cause allergic reactions in some.

3. Hydrogenated oils. Hydrogenated or partially hydrogenated oils are found in many packaged foods. (http://en.wikipedia.org/wiki/Hydrogenated_oils#Health_implications)

If you avoid these three things in your foods, you will greatly diminish the amounts of processed foods that you eat. Whole, nutrient dense foods are easier for your body to metabolize and you can enjoy them knowing they are not full of artificial ingredients.

Working on Water

Getting enough water is so important for you health and well being. Lack of water can cause dehydration, symptoms of hunger (when you are actually just thirsty), and headaches. According to Dr. Jordan Rubin, author of "The Maker's Diet" and other sources, you should try to drink a 1/2 oz. of water per each pound of body weight. This may be more than 64 oz or about 8 glasses of water, which is normally reccommended. I try to drink between 4-6 16oz. bottles of water throughout the day, starting when I first wake up. So today and this week, "Work on Water"!