reading lables and an update on me

As Kim and I were shopping today I made some observations while reading the packaging of the food we were considering. I picked up a package and at first glance it was 190 calories for this package of chicken poppers of some sort. It was the same size as single serving stuff I get all the time. What a caloric deal. When looking closer I noticed there were 1.5 servings in this package which meant the serving size was totally inadequate for me anyway. There was also 285 calories in this package. It is important we look closely at the items we purchase. We need to look at calories per serving but also serving per package to make sure we aren’t being scammed.




I am now down 40lbs. I am now at 275. I am able to go faster longer at the gym and I feel stronger as well. I have cut my work outs a bit. I am doing about every other day and only once a day. This change came from the fact that doing it more slowed my weight loss. I am still eating between 1500 and 1600 calories a day. Kim and I have been talking and think it is important to explain that this is NOT a diet. These are not changes that will end when we reach some target. This is a way of being healthful that we will continue for life. When we reach the targets we set we will make the adjustments to maintain where we need to be. We also practice allowance days not cheat days. It may seem not important but I will not participate in something that goes against my goals. However the reason I want to be healthful is to have more experiences in life and enjoy things more. Make sure when you have your allowance days they are truly a treat and taste good. Ours do not involve fast food because card board is not a treat to me. Our treats may involve Greek food or Sushi, or well, you get the idea.

I am grateful for relaxing days, crazy, puppies, a partner going on this journey with me, and my ability to learn.

Phil...comfort food...and a recipe from Kim.

This week was a challenge.  I knew it would be, death is never an easy thing.  A co-workers son passed away and last night was the viewing.  Today, my work buddy Phil in TN lost his battle with cancer.  I had the opportunity to work with him for a few years; and although we never met, I considered him a friend.  He was the most thoughtful, fun loving guy with a never wavering faith.  I will miss you Phil. 

So after all this, of course the one thing I wanted today was comfort food.  Shepherds pie to be more exact. I used to make it when I wasn't watching my food so close.  The potatoes and cheese...mmmMMmm.....doesn't that just scream comfort?  Today, I decided I was going to make it.  One way or another.  Long story short, I made it.  It tasted GREAT.  It was FILLING, and most importantly it was COMFORTING. 

Here is the recipe:  Serves 3

9 oz (raw) extra extra lean diet ground beef.  (93/7 is good)
1 small onion chopped
1 TBSP Olive Oil
1 TBSP chopped garlic
1/2 cup chopped carrot.  (You can add celery too but I didn't have any on hand or any veg you might want)
1 TBSP tomato paste
1 cup chicken stock.  (Might not use it all)
2 to 3 Tbsp red wine
1 tsp worcestershire sauce
1 tsp (or less) dry yellow mustard
1 small can of whole kernel corn (one of the little mini cans is good)
8 oz of baby red potatoes
1 TBSP of I Can't Believe it's not Butter
1.5 oz shredded cheddar cheese
Salt and pepper to taste

While boiling the red potatoes brown the meat in a stainless steel pan.  Remove meat from the pan and set aside.  Add onion and garlic to the pan.  If needed add the olive oil and cook until onions are soft.  Add carrots and celery and cook for about 2-3 minutes.  Add tomato paste, worcestershire sauce, and mustard. Add the wine to help deglaze the pan. Add a little chicken stock until you have a gravy like consistency.  Add corn.  Let simmer for approx 10 minutes.  Add chicken stock as necessary. You want to have a little gravy for the dish. 

Preheat the oven to 350 degrees. 

When the potatos are ready, drain and SMASH (not mash) with the I Can't Believe it's not butter and a little pepper.  They will be chunky...and..leave the skins on.  They are good for you!  Spoon the meat mixture into individual crocks.  Top with smashed potatoes and half an ounce of the shredded cheese.  Melt cheese in the oven for about 4 minutes.  Serve with 1 ounce of a good crusty baguette bread (2 slices cut about 3/4 inch thickness) 

Calories for 1 serving: 460.

Try it and enjoy it when you need some comfort.  ~Kim

People

Who are the people that have made an impression on your life? What was it that touched you and Why? Is this something that others would benefit from knowing? How can you pass on what you learn from the people you learn from?


In the past few months I have become very conscious of the loss suffered by people Kim and I know. It seems there are many people passing away. I think that I am just paying attention more now. One of the people that made a great impression in my life was my grandmother. From my earliest memories she was a champion for me. She wanted to spend time with me, teach me, and correct me when I needed it. She was a great supporter of learning, and teaching yourself. She did not need a degree or to wait for someone with knowledge. If she wanted to know something she would find that information. In a time we did not have the ready access to computers and internet. She loved the arts, like ice skating, entertaining, talent and passion. She loved sports. These are all things that are still celebrated in my life and I share them with people I care for. We did not agree on everything, which was sort of the beauty of the relationship we loved each other so much we could disagree and still love each other.

There are many people throughout my life who make me learn or think or be different for the experience of knowing them. There are people I have never met who have made an impact on those I love and I still get the gift they passed on. I am very thankful for the people in my life, at home, at work, and in the world I get to experience.

Just a thought hope you can get something from it.

What to Cook?

Ok so I need to share some more taste things to eat.


Tonight I marinated London broil enough for a 4 oz. portion for each person

In ¼ cup red dry wine, a tsp of chopped garlic, fresh ground black pepper to taste

Let that hang out in the fridge for at least a couple hours

Take it out 30 min. before you plan to cook (always cook beef at room temp)



Broil 3 inches from heat 3 to 7 min per side to your preference for doneness



Boil 5oz baby red potatoes per person (they are sweeter and tastier than russets)

When done cut into four or six pieces add a table spoon of I can’t believe it is not butter

Salt and pepper to taste



¼ cup 2% Cottage Cheese per person



Cut 1 piece of center cut bacon into small pieces and sauté till cooked through ( 1 for every 2 people)

add

¾ cup French styled green beans per person add salt and pepper to taste and heat through



This is a satisfying and filling and it comes in at 410 calories

Find the good

Ok, it has been a crazy week. Monday was a Monday, short staffed at work and everyone is having behaviors. WooHoo! However Last night I went to help some very good friends of mine move her dad into his new apt. In the past moving people has been a dreaded feet of manual labor. Anyone who knows me well knows I detest that. This time i found out some things about me. First, I am not getting winded so easily and I have much better stamina than before. Second, I do not have to lift the heaviest things I can find and prove to anyone that I am strong or capable. I can have help and set limits, how freeing. I know my dad and step mom are both following this blog and i can say that the feedback and interest and support is great. I have an awesome group of people in my circle that are cherished and nothing in the world could replace them. For me, these are the people who don't just love me, but, love me for and in spite of all my imperfections. They see me through all of my own crap until I find a way to balance and calm. They have made my part of their life and their families. For that I am truly thankful!




I believe that recognizing the good things and lessons in my existance are important so that will start being part of this blog.

What are your thoughts and Why

Ok, this is my opinion and I may be wrong. I am willing to listen to any feedback on the subject. You and I do not need weight loss surgeries, pills, hcg, fad diets that do further damage to our bodies. The fact is even if you use these as tools to lose weight in order to maintain it for a long period of time you still have to learn to eat right and exercise. If you are going to learn to eat right and exercise any way, than just do it in the first place. I think the markets for those other things are tied directly into the fact that we as a society are driven by instant results and instant gratification. We search outside ourselves for pleasure and happiness and it is always fleeting. I also think when you get a result you want in a way that does not feel like you earned it the feeling of accomplishment is horribly compromised. You have to make choices for you and I for me, this is just the way things look in a snapshot of my head.

Lessons learned.

Today has been one of those days where everything involves some sort of lesson. While I was listening to music on the elliptical today, I had the stark realization that I was finally living the way I should. The song that was playing brought up some very angry feelings that must have been tucked away for 15+ years. Days of the taunting by school kids and name calling by my ex husband all came back. The music was the trigger and the machine was my release. Exercise equals therapy! Dawnna and I discussed how I felt and thank goodness she understood where I was coming from. We both have inner demons that we have to work on. Thank goodness we don’t have to go it alone.


One topic we did discuss is those people out there that think taunting someone is going to magically help them lose weight or make a change. Take it from me, taunting and teasing doesn’t motivate you to do anything. Creating mental scars does not motivate. Although, now it does make me angry enough to RUN on that machine.  :)

In the afternoon, I was on the phone when my second lesson of the day happened. I won’t get into all the things discussed as it’s not relevant to my lesson learned haha! Here’s what that phone call gave me. Being healthy and living healthy isn’t about just eating right and exercising. It’s about being true to yourself; being real with those around you; living life without regrets and learning from the times you have made mistakes. We all make mistakes but we have to learn not to repeat them. You aren’t really living healthy until you learn to do these things.

Here’s to living healthy!!

~Kim

Tips for Food

Ok everyone here are some things we have tried, done, or started to help us stay on track. We have started keeping a running list of things we need to get from the store. This has been good for our budget as well as belts. We do not go shopping while hungry it is just a bad idea. There are a few products that have proven to be life savers. Sara Lee 45 calorie delightful bread, Quaker brand rice snacks salt and pepper flavor is great. Drink a ton of water it makes a difference in many areas, digestion, weight loss, hydration, even gets rid of chapped lips. For me, I have to be educated and conscious but not ridged. For instance today we went and out to Sushi Ya a new place in Layton. We are going again at the beginning of April. Going out to eat has become something special and not a daily expectation. We have become more accountable for preparedness and meeting our needs rather than wants. I still want Popeye’s Chicken, I need to be 100 lbs lighter to be healthy. A work in progress.

updates and learning from other is good

So, today I broke up my work out a little because it started getting boring. I sometimes have a habit of not doing things suggested until I try them my way and figure out that someone else may know something. I suppose that is a trait I have had for a very long, long time. Those of you who know me will all agree I must say that it is also a trait that serves me well, it helped me get through a college degree I should not have been able to complete. It has helped me over come many obstacles I know it is a double edged sword and must be kept in check though. My stepmom JoAnn sent me a link when she heard I was doing this healthful stuff www.sparkpeople.com it is a very encompassing site that helps with goals for weight loss, work outs, menu planning as well as having tips for healthy life style changes. If you are interested take a look and tell me if it is helpful to you.




Just an update on a few people our Brandon has been working out and is cutting soda intake, woohoo. Then there is our Jinks she is working out and has been watching her calories. She is getting help on menu planning and is being a good influence on her family as well. I am very proud of both of you and it is awesome to do this with our friends.

Reality Check

So, not every day is a feel good get on it day. Today I woke up unmotivated annoyed at the scale and just lacking inspiration to do the things I know I need to. However, I still got up and got dressed and made my way in the cold to the gym. I felt better when I finished, still annoyed with the scale. I think that is a realization though. It is not about the number on the scale it is about being healthy and that is just one way to track your progress. I am down about 34 lbs. I also went from a size (men’s sizes) 54 to 46 pant size. My blood sugar has been completely in normal healthy ranges for a couple of weeks. I am beginning to be able to control my heart rate while working out. I know the days I wake up and do not want to go to the gym and want to eat the worst crap I can find are the days I have to go to the gym. I know no matter how much progress I make I am one bad decision away from sabotaging myself. I know I have to keep writing and keep learning and keep a focus on the big picture without getting caught up in the numbers for 1 day or 1 week. I know I can not do this alone and for the people who are interested and following this or who join me at the gym or who live with me and put up with my insanity  It all helps and Thank You.