Ephiphany

Sometimes one unplanned workout makes the best leaping off point.

I realized yesterday that I was doing the interval runs because I felt that was the next logical step in fitness…but then I realized why it was not working: I don’t have a goal to run a 5K, half or other races. Why was I putting myself into such a funk about running (and not really wanting to) when there are so many other options?

I felt I really needed to do something–anything= to keep myself from becoming inactive…so the treadmill. Ironically, I really enjoyed the “mountain walk” program on the treadmill yesterday because it so resembled my hikes. I LOVE being outside and being in the woods! Granted I am not a hard core hiker but it really is my favorite form of exercise.

So, the point? With so many options for being active, choosing what I love to do makes so much more sense than making myself do what I don’t enjoy and in all likelihood will not continue with.  I’m going to plan on the hiking prep and railtrail walking. If I happen to break into a run (just because it feels right) now and then, so much the better.

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Kicking the “old me” down the stairs….

I met the old me in the kitchen today–she was busy cleaning and doing laundry and whatever she could to avoid -err, delay–actually exercising. “I’ll exercise in the afternoon” was the rationale. To tell you the truth, she really annoyed me!! So I kicked her down the stairs to the basement…where the treadmill is. The really weird thing–she liked it down there. I cranked the music up since no one was home to object–heavy on percussion and she just zoned out and it was over before she realized!

Alright, so seriously–despite my good intentions it was just a bit of a mental challenge this morning but I was really glad I was strong enough mentally to see it through and do the right thing–the Smart Choice! I chose a Podrunner called “Restless” at 139 bpm which for me works out to be a 4.0 mph pace. Brief warm up with intro at 3.5 mph/ 2% incline and then got right onto the 4.0 pace, with and without incline. I set the time for 40 minutes but I really did zone out to the beat and movement and honestly lost blocks of time since I was so “in sync” with my body today.

I followed with the abwork, changing it up just a bit. I have to admit it–they were tough today! I felt every crunch-especially #10-25!

So the stats:

Podrunner “Restless” 139 bpm

Treadmill time :40 minutes

Pace 3.5 (warmup ) then 4.0 mph

Incline 0-2%, alternating

Distance 2.653 miles

Caloric burn: 307 (per treadmill)

Ab/core work:

Crunches with ball–1 set 25 reps

Reverse curl with ball–1 set 25 rep

“rope climb”-1 set 25 reps

Standing side bends with weight (10# dumbells)-1 set 25 reps each side

I have to say I can’t wait until Saturday!! I may just walk again in the morning I feel so motivated–going to blow the 100 minutes out of the park!

I won’t be home on Saturday so I am packing my gear including my Forerunner305 which is now fully charged and my ipod nano (the old kind!) so I can stay on top of stats….looking forward to beach walking and around the gorgeous riverfront properties…

See you tomorrow for updates and motivation! ~Janice

 

Countdown to 48

It occurred to me the other day–I have about 5 weeks until I turn 48. Not so old really, but I am using it a motivational goal–to consistently eat better and exercise to enter that year as my healthiest yet.

So starting tomorrow I will be posting daily thoughts and actions on the blog as a “Countdown to 48″….join me by sharing your thoughts on the blog—keep me motivated/ hold me accountable to do this awesome thing: give myself the Gift of Health!

 

I actually started yesterday so I will count it toward my goals……

This week:

Tuesday/ Thursday / Saturday–minimum 30 mintes fast pace walking plus minimum 100 ab repetitions ( combination of 4 @25 rep each)…this should work out to about 100 minutes of exercise this week.

Tuesday–DONE!

I took a pre-work nap and then got up and hit the treadmill:

30 minutes of active time  with a warm up at 3.5 mph/1% incline and then worked at 3.8-4.0 mph/ 0-1% incline.

1.94 miles / 216 caloric burn per machine

Podrunner “Easy Does it” at 139 bpm

 

Abs–with Bender Ball:

crunches with ball under / at base of spine–1 set 25 reps

reverse curls -squeeze ball between knees with ankles crossed–1 set 25 reps

“rope climbs” (Does anyone know the real name?)–lay on back, legs up/feet flat and reach up to outer edge of feet with opposite arm while squeezing ball between feet–1 set 25 reps

obliques–ball under side of ab and do oblique crunches–1 set 25 reps

 

I have to confess–my outer glutes are sore today!!  I also walked a lot at work last night and use  Reebok Easytones as a RN to keep my feet comfortable–double workout!

 

So–motivation and accountability are welcome. Feel free to offer advice, suggestions and thoughts!! I’ll try to get some pictures done so you can see the progress and results!! ~Janice

Buttermilk Bread–Updated–>Buttermilk Wheat Bread!

So we really loved the Buttermilk Bread!! This is without a doubt the easiest and best bread for toast or sandwiches! It holds up well as thin slices for sandwiches and nice thick ones for toast!  But I wanted to play with it a bit to add a bit more ‘health’ to it–and it worked!

#Smart Choices Healthy Living Buttermilk Wheat Bread

Buttermilk Wheat Bread–just as good as the Original!

Take a look at the original recipe for instructions but switch the flour to

3 cups white bread flour

3 cups white whole wheat flour

Use all the same proportions and directions for the original one.

#smartchoiceshealthyliving.com#buttermilk wheat breadEven with the wheat flour it still rises really nicely!

I used a big loaf pan with a springform so I could make it higher for sandwiches. It really rose well–almost too well! I baked this one just a little less (375*F for 30 minutes) since it was a longer loaf.

#Smart Choices Healthy Living Buttermilk Wheat Bread
Buttermilk Wheat Bread–just as good as the Original!

Smart Choice, Healthy Living– Recipe: Homemade Mac and Cheese, Updated

#mac and cheese, light
All the creaminess of homemade but without all the guilt!

I have been in such a mood for homemade “mac and cheese” but I knew I really did not want our old version; while it was thick and creamy it was also loaded with fat and heavy. I wanted to retain the feel and richness but without the guilt. I think I’m there! I’ve tried finding an alternative to the Velveeta but it does add enough to the taste and feel that I’ve left it in place. Some of the changes: browning the butter, reducing the cheese, adding skim milk, adding Melba toast topping.

Smart Choice, Healthy Living “Mac” and Cheese

2 Tbs butter

4 Tbs flour

4 cups milk (I used 2 c skim, 2 cup 1% but you could use all of one kind)

freshly ground pepper to taste (about 1/4 – 1/2 tsp)

4 oz Cabot Seriously Sharp Cheddar, freshly shredded

4 oz part skim Mozzarella cheese, freshly shredded

4 oz 2% (or light) Velveeta, cubed

1 lb pasta, I prefer cavaptelli  over elbow or shells but either works.

Garlic Melba toasts, crushed (about 1/4 -1/2 cup), optional

Preheat oven to 400*F, spray a large pan (9×13 is good) with non-stick.

Cook pasta according to box instructions. Drain when cooked to preferred firmness ( al dente is good).

In a heavy bottom sauce pan melt the butter and allow it to brown just a bit, being careful that it does not burn. With a whisk make a roux by sprinkling the flour on the butter and whisking until it appears dry. Slowly whisk in milk until the flour is fully incorporated. Add pepper and stir occasionally until it starts to thicken. Add in cheddar until melted and then Velvetta and mozzarella cheeses. Add drained pasta to the pan and stir well to combine. Pour into prepared pan and sprinkle on the crushed Melba toasts if using.

Place in pre-heated oven and heat until bubbling, about 15 minutes. Remove from oven and allow to cool for 5-10 minutes.

Smart Choice Method: Guideline #4–Eat Food you like!

The  way to stay motivated about eating right is to eat the things you enjoy!

I mean it–really! who in their right minds would stay on a food plan (aka diet) that restricts you from the things you like and makes you eat strange food and sometimes weird food combinations that you don’t enjoy? I know I would not last long at all.  I think that may be the main reason that I don’t identify my eating plan with any one “diet”–I think they all have good points but are too restrictive for most people.  One thing to remember: this is MY understanding and perception of how nutrition works.  I’ve been looking at “nutrition” for a long time and have seen fads come and go, most of which make no sense in hindsight.

Our bodies are meant to be balanced with carbohydrates, proteins and fats along with fluids.  When we eliminate anyone one group or focus on any one ‘nutrient’ or ingredient it throws things out of balance. We needs carbohydrates for immediate energy, its the easiest source our bodies have. Yes, our bodies store the excess unused energy in our muscles and as fat but its a little harder to get easy access to. Protein is a great source of repair for our muscles but doesn’t really offer a quick way to get energized and sometimes slows down other bodily functions because it takes longer to break down and digest. Fat is great for neurological function, healthy hair and nails but also has its negative effects when the harmful fats are out of balance.  When we balance these out in the right proportions our bodies can do more than we ask of it!

#healthy snacks#smartchoiceshealthyliving.comBut I digress, the point is that if I told you that in order to lose weight you can only eat vegetables–and no forms of protein- for the next two weeks you just might be able to do it. Maybe. But are you learning how to properly supply nutrition to your body? I think if I were to say, ok–you can also have some protein( peanut/ nut butters, eggs, cheese, hummus) that you would be able to last a bit longer.  But are you happy with these limitations? Not for a long term way of eating, not for good! By being so drastic with something that should be giving us both nourishment and pleasure we’ve already created an major road block.

Guideline #4: Eating should be fun and enjoyable.

There are so many healthy and good tasting foods –and ways to make them so they are enhanced– that you should never have to be bored with eating! You can take the most mundane foods–say broccoli, carrots and cauliflower and add a little olive oil and spices and roast them in the oven–they are totally changed in character and taste than when they went in the oven!

#roasted vegetables

Vegetables roasted in the oven with a little olive oil and spices–delicious!

There is truly no reason to eat something you dislike! There are multiple options when you eat healthy. There are some foods that no matter what you do to them I still have no interest in them. That is ok though–find something else that gives you similar nutrition and you are back to being balanced. My daughter has become a vegetarian and has no interest in animal protein–I am fine with that so long as she eats food that will give her the things she needs to maintain her health; she eats nut butters, eggs, yogurt and occasionally tofu.  She does not like dairy milk so she has almond milk instead.

Eating Healthy

One of the nice things with her becoming a vegetarian is that I have also learned alot more about “alternate” nutrition sources and we’ve found many recipes that we can share or alter to fit our needs. Cooking does not require a fancy degree or education, just a willingness to try something new and be open to options. I can tell you not all of our recipes have been winners–some because of personal taste preferences and some just because they are not something we are willing to make again but by being open to things I’ve found a whole new world of food choices. Grains are a huge untapped source of nutrition most of us never even think of: quinoa, wheat berries, lentils, and barley just to name a few.

So the point: find things you do like to eat and make them a part of your plan. Don’t eat the things you don’t like but  find alternates to replace them. Easy as that.  Eat real food, not food products. Learn what food tastes like in its most natural state and you’ll understand better how to improve on it. Eat what you need to keep your body functioning, not eat to excess.

Have you been eating food you enjoy or just food to survive? Do you abide by ‘the rules of your diet’ or do you “cheat” because they are restrictive? Are you eating for Life and making Smart Choices?

 

Image Disclaimer: the food images are my own but the first and last image were obtained on Google Images, my thanks to their creators!

The Smart Choice Method-Guideline #2: Get as Natural with your food as possible

One of the biggest things that makes a difference, in my opinion anyway, is getting back to eating food in its most Natural state. Wouldn’t you rather eat this freshly grown tomato than one from a can?   This one is from my garden, grown without chemicals or pesticides.  No preservatives were used to extend its life and it tastes like a tomato is supposed to taste!

Guideline #2: Get as natural as possible with your food (eat as close as you can to its natural state)

Once I made the decision to “clean up my diet” the first thing I did was to really start reading labels. I was amazed at how many ‘preservatives’ and chemicals were in most products claiming to be good for you. Sugar, salt and fat are hidden in plain site–but under many names most of us don’t realize they are there.  Start reading labels of what you are eating. Part of the problem is that its not illegal to list sugar as 3 different types to get ‘sugar’  off the top 3 ingredients to make it look healthier. Learn how to read labels to discover what is really in there.

Take a look at frozen meals. Now I am not saying you need to eliminate them totally, just be aware of what is there. Guidelines are fuzzy because if a ‘nutrient’ falls below a certain number they can round it down and call it zero. So much for honesty in labeling. Look at  your label–if its high in sodium they might boost the potassium to ‘balance’ it out. The trouble is that the sodium is still there affecting your body.

My method to deal with it was to  make as much of the food you eat from scratch. Yes, it does take a little more time and effort but that is part of eating healthier by planning ahead (Guideline #3). When you can take the wholesome parts and create your own meals based on what you like to eat (Guideline#4), and they are ready to eat, you are more likely to eat healthier less processed food. 

One of my easiest things to make? Oatmeal. I love oatmeal! Don’t use the prepackaged ones, they are loaded with sugar and stuff. Use real oats, the old fashioned ones are great for on the stovetop–they cook in just minutes and you can use either water or milk as the liquid and add in any fruits you like. Top with a little maple syrup or honey and you are good to go. When it got warm I switched to “refrigerator oatmeal” which bumped up the nutrition with Greek yogurt and fruit.  Now that it is cooler again I switched to “Crockpot oatmeal” which uses steel cut oats.

Another thing that is super easy? Vegetables! Spend a half hour (or less) prepping carrots, peppers, celery etc and keep it in containers so you can grab and snack. I eat them with hummus, peanut butter, salsa or even plain. By having them ready to go I eliminated heading to the pantry for chips and processed snacks.

No matter what you choose to do, the idea is to eat real food, the kind that does not need a label to know what it is. Try to eat fresh fruit and vegetable, lean meats (if not a vegetarian) and dairy/eggs in their most basic form and experiment with recipes to keep your food ‘clean’ from chemicals and additives. When you do use canned or frozen food, read your labels to understand what you are adding.

Let me know what you think. Do you think eating less processed food and more fresh food makes a difference?

The Smart Choice Method-Guideline #1: Focus on health and feeling good

Ok, if you read the intro for this post you already know what I am talking about. For those who skipped that one–I was questioned about how I lost weight ie what diet plan I was using. The funny thing is I’m following my own plan and these Guidelines will expand on what I did to get healthy AND lose weight as a side effect.

Guideline #1: Focus on the Healthy reasons you want to lose weight and not the weight loss itself.

I think this is the biggest factor in maintaining the desire to keep eating healthy and increasing/being active. There are a million little ways to evaluate feeling better and making healthy progress than the ones you see on a scale.I’ve read a few articles that also reinforce this point. “Dieting” is usually seen as a short term goal and often for an event like a wedding or reunion where you are looking to impress someone else. When you change the focus of WHY you are looking to lose weight and be healthier (ie feeling better, lower blood pressure/ blood sugar/ cholesterol) you actually put more effort into attaining that goal rather than just looking to lose weight (an ambiguous social driven goal).

I had faced the possibility of having to take blood pressure and cholesterol medications last December and I persuaded my PA to give me an opportunity to work on it with diet and activity. Less than 6 months later I had taken my blood pressure from 140/80-90 to 100-110/60-70 and my cholesterol had dropped about 50 points–all through simple dietary changes and increasing my activity. I did not do anything drastic, I did not starve myself or exercise like crazy.

I cleaned up my diet and started walking. Its that simple. Before YOU make any changes talk to your doctor. Have them get some baseline labwork and maybe even an EKG. We all have different levels of health status so you should work from that point to improve your health.  Most doctors get very little training on nutrition and exercise so you may have to do some research on your own to improve your health but always get them on board for any monitoring you may need.

There are many “unseen” benefits of focusing on health–the “non scale victories” that make a bigger difference in your life rather than a half pound weight loss.

Non-scale Victories (NSV) include:

* your clothes fit more comfortably-waistbands are looser and you can breathe!

*you can walk farther without getting out of breath

*you have more energy naturally and can cut back on coffee just by drinking more water

*you get a healthy ‘glow’ to your skin (people will ask you if you changed makeup!)

*you can take the stairs–because its more activity to count

*you sleep better at night (and maybe even snore less)

*you actually look forward to being active and getting sweaty

*you make new friends who are also health conscious

These are just a few of the many ways being healthy makes you feel better than just losing weight. Oh–and most people who do lose weight–they usually gain it back and then some. Focus on healthy and the weight will come off naturally.

So– are you focusing on healthy living? Is it time for some simple changes? Check in tomorrow for the next Guideline…

Guideline #2: Get as natural as possible with your food (eat as close as you can to its natural state)

Make Smart Choices~~Janice

The Smart Choice Method of Healthy Living

I’ve always believed that it is not the person with the loudest voice that gets heard, but the one who quietly shows others by example.  The person who lives what they say actually speaks the loudest of all.

I’ve really been focusing on living healthy, not dieting, for the last 8 months or so. I’ve developed my own eating plan, not liking any one “diet plan” enough to ‘name’ my way of eating. Its a kinda  “modified clean eating- almost vegetarian-make ahead-portion aware-no rules” way to eat. I guess the biggest thing is that I don’t like absolute rules for eating  because rules lead to cheating and cheating leads to guilt.  Confusing maybe, but its been working for me.

I had someone ask me this morning “where to find my diet plan” since she decided she needs to lose weight.  She had overheard a conversation where another person had asked me how much weight I had lost and I had to reply I didn’t know, I had been focusing on eating healthier and lost the weight as a ‘side effect/benefit’. When questioned further I emphasized I had cut out processed foods and focused on fresh foods, pretty much the basis of my focus.

As we talked this morning it got me to thinking and I offered a few quick pieces of advice to get her started but it made me evaluate my own Guidelines for Healthy Eating…..and I started working on this blog–only to find I had way too much to say for one blog. So, this will actually develop into a series of posts about how I’ve gotten more healthy and lost weight along the way.

Lets call it  The Smart Choice Method of Healthy Living. Each of the next posts will focus on and explain one of these things that has guided my sustainable healthy life.

 

Smart Choices Recipe: Dad’s Chili, updated

Fall is the perfect time to pull out those comfort food recipes and “healthify” them. One of my favorites is Chili. There are so many versions of chili out there: green, white, red, beans/no beans, vegetarian, chicken, turkey, beef…..the list goes on and on–but this one has to be my hands down favorite. It is full of seasoning with just a touch of ‘back heat’ that lingers rather than an “in your face, give me a glass of water” hotness that is actually hard to eat.

When I make chili I always think of my Dad, he always made the best chili when I was growing up; full of flavor and chunks of meat and veges. Unfortunately I could never get him to write the recipe down before he passed away so I’ve had to improvise to make my own version.  I originally found this recipe in Yankee Magazine titled “Booma’s Revenge Chili” and have changed it around a bit to make it mine. I cut back on the meat, added more veges, eliminated the serrano chilis, tweaked the broth and added more beans….but otherwise its pretty much the same, okay so its not really the same at all.

Dad’s Chili, updated

2 lbs lean ground beef

1 Tbs olive oil

1 medium green pepper, diced

1 medium red pepper, diced

1 medium onion, diced

4 large garlic cloves, minced

2 cups low sodium beef broth

6 TBS chili powder

3 TBS cumin

1/2 tsp dried oregano

1/2 tsp black pepper

2 cans 15 oz diced tomatoes (I used low sodium and fire roasted)

1 can 6 oz tomato paste

2 cans 15.5 oz kidney beans, rinsed and drained,(I used 1 light and 1 dark)

1- If you have time brown the meat ahead of time and allow to drain over a colander to get out the fat other wise just brown the meat in a large pot and remove as much of the fat as you can. I like smaller pieces of meat but break it up to your preference.

2-Either set meat aside and re-use the pot or in a second pot heat the oil

and then saute the peppers, onions and garlic for about 5 minutes or until softened.

3-Combine the meat, veges, beef stock, spices and tomatoes

(pretty much everything except the paste and beans) in a pot and

allow to simmer on low heat for about an hour, stirring occasionally.

4-Add the tomato paste and cook for another 20 minutes

then add in the beans and cook for another 10 minutes.

Of course, recipes are just a starting point and are meant to be personalized. I like more “juice” in my chili so I used more broth but feel free to use less (or add more tomato paste) if you like it thicker. I love using the veges and beans but add less or eliminate if its not something you like. Initially I also questioned the amount of chili powder and cumin but it really makes it nice and flavorful, not overwhelming.

If you give it a try, please let me know how you like it. If you have a recipe you love, please share it! I love trying new recipes to see what I can add to our healthy repertoire

Enjoy~~Janice