Didn't make the stair steps today.
Exercises - check
Treadmill - check
Trying to eat only when hungry - and I can tell I'm eating fewer calories because I'm hungry! Trying to include fruits and veggies.
My children are coming tonight and we love to play in the kitchen. One of them is bringing a gluten-free, dairy-free friend so maybe our efforts will be healthier this time. :-)
Thursday, December 30, 2010
Winter exercise
Too slick out this morning to walk. My goal is to do stair steps once an hour as a break from the computer. I'm now part of a small online accountability group and it's interesting to read the different routines others have for exercise. I also like to ask my friends about their routines. Not that I will do everything everyone else does, but I can use the ideas to modify my exercise routine when I want a change. Or, when winter weather sets in!
Wednesday, December 29, 2010
Day 3 Check in
Morning walk - check
Exercises - oops, skipped due to errands
Treadmill - check
Watching what I eat - each day I try to do a little better...
Exercises - oops, skipped due to errands
Treadmill - check
Watching what I eat - each day I try to do a little better...
Tuesday, December 28, 2010
Day 2 Check in
Morning walk - check
Exercises - check
Treadmill - check (almost made it the full time)
Watching what I eat - better than yesterday
A note about crunches that I read in Strong Women Stay Young: look at the ceiling to help work the abs properly. Also, with any exercise such as crunches, leg lifts, etc. work against gravity slowly to increase the resistance. These simple tips encourage me that I'm getting more benefit from the time I put in to exercises.
Exercises - check
Treadmill - check (almost made it the full time)
Watching what I eat - better than yesterday
A note about crunches that I read in Strong Women Stay Young: look at the ceiling to help work the abs properly. Also, with any exercise such as crunches, leg lifts, etc. work against gravity slowly to increase the resistance. These simple tips encourage me that I'm getting more benefit from the time I put in to exercises.
Recipes for a New (healthy) Year
I think these all came from magazines.
Broccoli Pancetta Saute
(makes 12 servings)
2 T. olive oil
1 1/2 oz. pancetta, chopped (my sister used prosciutto)
2 cloves garlic, crushed
1/4 tsp. crushed red pepper
2 # small broccoli florets
salt
1/2 c.w ater
1 T. fresh lemon juice
lemon wedges for garnish
Heat 1 T. oil in skillet. Add pancetta and cook 1-2 min. until brown and crisp, stirring. Drain. Use the same skillet and oil to cook garlic and pepper 10 seconds. Add broccoli and salt, cook on high 2 min. Add water and cook 3-5 min. Whish 1 T. oil and lemon juice in bowl and drizzle over broccoli. Toss to coat. Serve with pancetta and lemon wedges.
55 calories per serving
Holiday Ranch Salad
(serves 12)
about 8 oz. ranch dressing (the recipe called for more but we cut it down)
2 granny smith apples, diced
1 c. dried cherries (or cranberries)
2 c. shredded carrots
2 c. crumbled or diced cheese (my sister used gorgonzola but I would use something milder)
1 1/2 c. nuts, chopped (they used walnuts, I would try almonds or leave the nuts out)
romaine lettuce (optional - we felt it made it not so rich and made a nice salad)
Toss all ingredients together except lettuce. Chop lettuce in bowl. Top with salad mixture and toss. This would be easy to cut down to a smaller size, I think.
Beef & Peppers Stir-Fry
1 # flank steak, cut lengthwise in half and very thinly sliced
4 T. low-sodium teriyaki sauce
4 green onions
1 c. instant brown rice
3 tsp. canola oil
1 clove garlic, finely chopped
1/4 tsp. crushed red pepper
2 red peppers, thinly sliced
Toss beef with 1 T. teriyaki suace. Thinly slice dark green tops from green onions and reserve for garnish; cut remaining onions into 1" pieces. Cook rice as directed.
In skillet, heat 2 tsp. oil on med-high until hot. Add garlic and crushed red pepper, cook 1 min. Add green onion, red pepper, and 1 T. water, cook 4-5 min. until peppers are tenfder, stir often. Keep warm in bowl. In same skillet, heat 1 tsp. oil. Add half of beef, cook 1 min, stirring. Transfer to bowl with peppers, keep warm. Cook remaining beef. Add 3 T. teriyaki sauce to skillet, cook 30 seconds, stirring. Add to beef and veggie mixture, combine. Serve stir-fry over rice. Garnish with reserved green onions. 360 calories per serving - 4 main dish servings.
Broccoli Pancetta Saute
(makes 12 servings)
2 T. olive oil
1 1/2 oz. pancetta, chopped (my sister used prosciutto)
2 cloves garlic, crushed
1/4 tsp. crushed red pepper
2 # small broccoli florets
salt
1/2 c.w ater
1 T. fresh lemon juice
lemon wedges for garnish
Heat 1 T. oil in skillet. Add pancetta and cook 1-2 min. until brown and crisp, stirring. Drain. Use the same skillet and oil to cook garlic and pepper 10 seconds. Add broccoli and salt, cook on high 2 min. Add water and cook 3-5 min. Whish 1 T. oil and lemon juice in bowl and drizzle over broccoli. Toss to coat. Serve with pancetta and lemon wedges.
55 calories per serving
Holiday Ranch Salad
(serves 12)
about 8 oz. ranch dressing (the recipe called for more but we cut it down)
2 granny smith apples, diced
1 c. dried cherries (or cranberries)
2 c. shredded carrots
2 c. crumbled or diced cheese (my sister used gorgonzola but I would use something milder)
1 1/2 c. nuts, chopped (they used walnuts, I would try almonds or leave the nuts out)
romaine lettuce (optional - we felt it made it not so rich and made a nice salad)
Toss all ingredients together except lettuce. Chop lettuce in bowl. Top with salad mixture and toss. This would be easy to cut down to a smaller size, I think.
Beef & Peppers Stir-Fry
1 # flank steak, cut lengthwise in half and very thinly sliced
4 T. low-sodium teriyaki sauce
4 green onions
1 c. instant brown rice
3 tsp. canola oil
1 clove garlic, finely chopped
1/4 tsp. crushed red pepper
2 red peppers, thinly sliced
Toss beef with 1 T. teriyaki suace. Thinly slice dark green tops from green onions and reserve for garnish; cut remaining onions into 1" pieces. Cook rice as directed.
In skillet, heat 2 tsp. oil on med-high until hot. Add garlic and crushed red pepper, cook 1 min. Add green onion, red pepper, and 1 T. water, cook 4-5 min. until peppers are tenfder, stir often. Keep warm in bowl. In same skillet, heat 1 tsp. oil. Add half of beef, cook 1 min, stirring. Transfer to bowl with peppers, keep warm. Cook remaining beef. Add 3 T. teriyaki sauce to skillet, cook 30 seconds, stirring. Add to beef and veggie mixture, combine. Serve stir-fry over rice. Garnish with reserved green onions. 360 calories per serving - 4 main dish servings.
Monday, December 27, 2010
New ways to eat healthy
On the positive side, I did get two new recipes when I visited my parents. One is for a cooked vegetable dish and the other is for salad. I have to find the recipes in the post-vacation mess before I can post them.
I didn't write down the new casserole recipe because I thought of so many ways to adapt it to create a healthier dish. I'll have to try my adaptations and write them down.
I didn't write down the new casserole recipe because I thought of so many ways to adapt it to create a healthier dish. I'll have to try my adaptations and write them down.
Day 1 - Monday, December 27
Morning walk - check
exercises - check
treadmill - check
Write down what I eat - check
Tomorrow's goal will be to plan healthier snacks. There's still a few Christmas treats calling my name.
exercises - check
treadmill - check
Write down what I eat - check
Tomorrow's goal will be to plan healthier snacks. There's still a few Christmas treats calling my name.
Accountability for Exercise
For those of you who picked up this link on facebook, a few of us have agreed to hold each other accountable to meet our individual fitness goals as we move into a new year. Exercise often seems easier with a partner, if not in physical presence, with the knowledge that someone else is experiencing the same struggles and victories along the way. Here's to healthy lifestyles!
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