Wednesday, February 27, 2008

Calorie count plus!

I highly recommend this site for tracking your calories I used it today for the first time and notice I am eating things with way too much salt. no wonder I am having a hard time losing. it was a real eye opener. I thought it was very user friendly hope you check it out.

Denise Austin says you can have sexy arms by Spring!

Warm weather and sleeveless tops are just around the corner! So here's an oldie-but-goodie exercise that will give you sleek, sexy, arms — bicep curls!
Here's how: Sit on the floor with your feet crossed in front of you. With an underhand grip, hold a weight in each hand to your sides with your arms extended. Exhale slowly as you raise your arms toward you, bending at the elbows. Feel the movement in your biceps — the muscles Popeye is famous for! Hold the position momentarily before returning to the starting position, inhaling. Repeat two sets of eight to 12 repetitions each, resting for 15 seconds between sets.

Keep in mind that to get results from this and other weight-bearing exercises, you need a weight that challenges your muscles enough that they have to grow to keep up. Need help finding the right load? Start with weights you can lift without difficulty (perhaps 1- or 2-pounds). If you can easily complete the two sets and still keep going, move up one weight size. When you find a weight that leaves you feeling that two sets is all you can possibly do — but isn't so heavy that you can't complete both sets — you've found your match! When that weight becomes easy-breezy, move up again!

Tuesday, February 26, 2008

Warning: Comfort Food Recipe

Smashed Potato Soup
. Prep: 25 minutes Cook: 8 to 10 hours (low) or 4 to 5 hours (high)
3-1/2 pounds potatoes, peeled and cut into 3/4-inch cubes
1/2 cup chopped yellow and/or red sweet pepper
1-1/2 teaspoons bottled roasted garlic
1/2 teaspoon ground black pepper
4-1/2 cups chicken broth
1/2 cup whipping cream, half-and-half, or light cream
1 cup shredded cheddar cheese (4 ounces)
1/2 cup thinly sliced green onions
Sliced green onions ((optional)
Directions 1. In a 4- to 6-quart slow cooker, combine potatoes, sweet pepper, garlic, and black pepper. Pour broth over all.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Mash potatoes slightly with a potato masher. Stir in whipping cream, cheddar cheese, and the 1/2 cup thinly sliced green onions. If desired, top individual servings with additional sliced green onions. Makes 8 servings.

Nutrition Facts Nutrition facts per serving:
Calories 243
Total Fat (g) 11
Saturated Fat (g) 6
Cholesterol (mg) 37
Sodium (mg) 644
Carbohydrate (g) 30
Fiber (g) 3
Protein (g) 8
*Percent Daily Values are base on a 2,000 calorie diet

Monday, February 25, 2008

Recipe to try

Fresh Veggie and Canadian Bacon Pizza with Homemade Crust
Recipe courtesy of Alton Brown

Serves 8; 2 slices per serving

4 cups all-purpose flour, plus 1/2 cup set aside
1 envelope instant yeast
1 teaspoon sugar
1/2 teaspoon salt
1 1/4 cups tepid water
1 tablespoon olive oil
Cornmeal for dusting the peel

2 cups part-skim mozzarella or other reduced-fat cheese
2 medium tomatoes, sliced
2 ounces Canadian bacon, diced
2 cups sliced or chopped fresh vegetables, such as mushrooms, zucchini, broccoli, asparagus, or onions, or a combination
4 teaspoons thinly sliced or finely chopped fresh herbs, such as basil or oregano, or a combination

If using a standing mixer, in the bowl whisk together the 4 cups of flour, yeast, sugar, and salt. Pour in the water. Attach the dough hook. With the mixer on low, beat until the dough forms a ball, stopping the mixer and pushing down the dough with your hands as needed so it combines well. If the dough is sticky, add some of the remaining ½ cup flour, 1 tablespoon at a time, and beat for 2 to 3 minutes, or until the dough pulls away from the side of the bowl.

If mixing by hand, in a large bowl stir together the 4 cups of flour, yeast, sugar and salt using a large wooden spoon. With your hands, blend the dough into a ball. If the dough is sticky, add some of the remaining ½ cup flour, 1 tablespoon at a time, working it in for 3 to 4 minutes, or until the dough is smooth and does not stick to the side of the bowl.

For either method, set the dough aside to rest for 15 minutes.

To knead the dough with the mixer, beat on medium-low until smooth and elastic, about 5 minutes. Turn the dough out onto a lightly floured surface. Push the dough away from you with the heels of your hands. Fold the dough back over onto itself. Continue to knead the dough for about 30 seconds, or until the dough is smooth and elastic, then work the dough into a ball.

To knead by hand, turn the dough out as directed above and knead for 8 minutes, or until the dough is smooth and elastic. Work the dough into a ball.

Lightly coat a large, clean bowl with 1 teaspoon of the olive oil. Put the dough in the bowl, cover with a clean kitchen towel, and set aside in a warm place (about 85°F) until the dough doubles in size, about 1 hour.

Fold down the dough, patting it into a disk, and place it back in the bowl. Cover with plastic wrap and refrigerate overnight. The next day, remove the dough and cut into two equal portions. Shape each into a ball.

If you plan to use the dough that day, leave it on the counter, covered with a clean kitchen towel, for 1 hour to let it relax so shaping is easier. If you plan to use the dough another day, wrap it well in plastic wrap or put in an airtight plastic bag, and refrigerate for up to 1 week. For longer storage, freeze the dough, then when you’re ready to use it, thaw it overnight in the refrigerator.

To prepare the dough, put it on a large, lightly floured surface, such as a counter, and press each piece of the dough into a flat disk. Work one disk in your hands, rotating it around and around while pulling it out gently until it is 12 inches in diameter. Repeat with the second disk.

If available, set 1 or 2 pizza stones on the oven rack in the lower third of the oven. Preheat the oven to 500°F.

Dust the peel with cornmeal and place the dough on top. Brush each pizza with 1 teaspoon olive oil. Sprinkle with the cheese. Top, in order, with the tomato slices, Canadian bacon, vegetables, and herbs. Slide the pizza off the peel and onto the pizza stone in the oven.

If you do not have a pizza stone, turn 2 sheet pans (at least 12x18 inches) over and sprinkle lightly with cornmeal. Assemble as directed above. (If you have only 1 sheet pan, assemble only 1 pizza at this point.)

Bake the pizzas for 8 minutes, or until the cheese is bubbly and the crusts are golden brown. Let the pizzas rest for 3 minutes before cutting each into 8 slices. Serve 2 slices to each person.

Nutrition Analysis (per serving)

Calories 333
Total Fat 7.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 21 mg
Sodium 402 mg
Carbohydrates 51 g
Sugar 2 g
Fiber 2 g
Protein 15 g

Dietary Exchanges: 3 ½ starch, 1 lean meat
Last update Sept. 2007
This recipe is brought to you by the American Heart Association's Face The Fats program. Recipe copyright © 2007 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.

Thursday, February 21, 2008

Soup Recipe

Daily Dish
Soupe au Pistou
Winter's chill is in the air, but we've got a delicious vegetable soup that will warm you up!

Phase 1

Serves 8



2 tablespoons olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 ounces) reduced-sodium chicken broth
1 can (15.5-19 ounces) white or cannellini beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
2 medium zucchini, quartered length-wise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fresh thyme
1/2 pound green beans, cut into 1-inch pieces (about 1 1/2 cups)

3 medium garlic cloves, halved
3 cups packed fresh basil leaves (2.5 ounces from 2 medium bunches)
1/2 teaspoon salt
5 tablespoons olive oil
1/2 cup grated Parmesan cheese

Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minutes, uncovered. Add green beans to pot; simmer 6 to 8 minutes longer, until tender. Meanwhile, make pistou: In blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 tablespoon pistou into each bowl.

Nutritional Information:
159 calories
12 g total fat (3 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1 g fiber
377 mg sodium

Another Daily Dish from SB diet

Get Heart Healthy!
About 62 million Americans have some form of cardiovascular disease (CVD), and over a million die from these conditions each year, according to the American Heart Association. In fact, more women die of heart disease than breast cancer. What you may not realize is that there are steps you can take to change this statistic!
Often, heart disease can be prevented by adopting a weight-healthy lifestyle that emphasizes healthy fats, lean proteins, the right carbs, and a regular fitness routine. These principles are the foundation of The South Beach Heart Program, the newest book by Dr. Arthur Agatston, preventive cardiologist, associate professor of medicine at the University of Miami Miller School of Medicine, and author of The South Beach Diet®. His goal is to help people understand and adopt his aggressive approach to preventing heart attacks and strokes.

Here are just a few ways to reduce your risk of developing heart disease:

Eat a heart-healthy diet that includes whole grains, good fats (like those from omega-3-rich fish, extra-virgin olive oil, and nuts), plenty of fruits and vegetables, beans, low-fat dairy products, and lean sources of protein (like skinless poultry breasts and lean cuts of beef, such as tenderloin and top round).
Exercise regularly. It will help improve blood chemistry, reduce stress, dampen inflammation, and improve cardiovascular fitness. Dr. Agatston encourages you to get at least 30 minutes of cardiovascular exercise most days of the week (brisk walking fits the bill), as well as a balanced routine of stretching and strengthening exercises, particularly of the core muscles of your abdomen, lower back, pelvis, and hips. Choose a source of physical activity that you find fun to do regularly. Members of can try the South Beach Diet® Fitness Club, a comprehensive exercise program that features core moves — including photos and video demos. Simply subscribe to and take advantage of the Fitness Club offer.
Maintain a healthy weight. This is especially important if you are considered obese (designated as a BMI of 30 or above). The closer you are to your recommended weight (a BMI between 18.5 and 24.9 is considered ideal), the less strain there is on your heart.
Quit smoking. Even if you've tried before, there are now many methods and organizations to help you kick the habit. Ask your doctor for his or her recommendations.
Lower stress and learn to manage your anger. Maybe this means making only the commitments you can handle, or maybe you'll want to try relaxation techniques such as meditation or yoga.
Dr. Agatston maps out his aggressive approach to preventing heart disease in The South Beach Heart Program. The book includes advice on eating right, exercising regularly, and partnering with your doctor to get the right diagnostic tests and, if necessary, lifesaving medications. For the comprehensive four-step plan that can save your life, order your copy of The South Beach Heart Program today, or visit us at

Monday, February 18, 2008

Here we go for week nnumber 2

I went to Curves at 7 AM this morning! WOW. DH was watching the GS so that I could go before he(DH) went off on his handy man job this morning. I will be chasing around a three year old this week, That should account for some extra calories burned. To give me another goal to work towards, I joined relay for life. Both my parents died of lung cancer, so I will be walking in memory of them. This is something I have wanted to do for some time, and it fits right in with my exercise goals. Have a great day everyone, I am planning to myself. :)

Friday, February 15, 2008

5 Hidden Benefits of Walking

Friday, February 8, 2008
Walking is probably the most underrated exercise yet it's very effective and a great place to start if you are just getting started and have not exercised in years. After learning to crawl as babies we then learn to walk, so it's natural and safe, and when added to your fitness routine it will help lose weight. Walking will give you strong bones, strengthen your heart, lower your cholesterol and do wonders for your blood pressure (click here to see a video and learn important tips on how to walk for fitness and heart health) However there are some other benefits other than health that walking can give to you.

A Ding Free Car: If you start parking your car at the far side of the parking lot, you are most certainly to keep your car free of those nasty dings and scratches

Save on Gas: The more you walk to places, the less pain you feel at the pump

Make Better Decisions: The reason we pace when in deep thought is because walking stimulates the brain and gives you clarity. Walking gives you more time to think and you could solve lots of the problems you have with a good walk.

Social Benefits: Walking will increase the chance of meeting your new neighbor and give you the feeling of being in touch with your community. More than likely, you will encounter other adults or kids who will return a smile and be friendly towards you.

Community Safety: The more visible people are, the less crime there is. So just by walking regularly, you will increase safety in your community.

Made it to Curves Three times this week. Hooray for me!

I haven't done that in almost two months. Usaully make it one or two times. I feel pretty good about that. I am also working on my record keeping food journal. Next weeks weigh in should be better.

Thursday, February 14, 2008

Today is the start of a 12 week refocused attempt to record everything I eat... and get to Curves at least three times a week. I will be adding a walking component to my program. I will be counting points, but more important for me I will write down everything I eat. It is the only way fo rme to make myself accountable for what I put in my mouth. Weigh in last night was aanother disapointment. I gained a 1/4 pound. I've only been to Curves once this week. I have all the right things in mind, I just need to do them. Sometimes I think I need a shrink to tell me why I am my own worst enemy when it comes to weight loss. I hate that I take as much medication as I do. I need show the doctor that I don't need some of it. If I take off 30 pounds maybe he will take me off some of them. Wish me luck.

Monday, February 11, 2008

Curves weigh in today

Well I have avoided the scale and that tape measure at curves for two months and let's face it I have not been very regular getting there to work out. It shows, I had a three pound gain ( like the one that showed up at my TOPS meeting two weeks ago). I have since lost a pound, but who am i kidding... you get what you put into things and I haven't been putting in much effort. The results are, I am not getting any real weight off. I with couple of my friends are going to start counting points and keeping track of what we eat. (It is the only thing that really works for me!)I must be getting back on track... been doing a lot of reading and recommiting of personal goals, so lets see what Feb. does for me.

recipe and info from South Beach diet online

Daily Dish
Getting the Most Out of Oats!
Looking for a healthy breakfast that will warm you up on a cold morning? Oatmeal has long been a breakfast favorite, and it's a great choice for people in Phase 2 of the South Beach Diet — as long as you choose the right kind (not all oatmeal is created equal).

Dr. Agatston, leading preventive cardiologist and author of The South Beach Diet, recommends steel-cut oats and rolled or old-fashioned, slow-cooking oats because these varieties have been minimally processed. Instant oatmeal has been rolled and cut more during processing and thus cooks and digests more quickly than the recommended varieties. It's also important to select hot cereals — including oatmeal — with at least 3 grams of fiber and no more than 2 grams of sugar per serving.

Of course, instant oatmeal's appeal is its quick prep time — it takes only a couple of minutes from package to table, while steel-cut and rolled oats can require anywhere from 5 to 30 minutes. That said, you can save time and still enjoy the healthiest of oats. Here's how:

Soak your oats overnight. Just boil water (at a ratio of 4 cups water to 1 cup oatmeal), add oats, stir, remove from heat, and cover until morning. Reheat your oatmeal for a warm, hearty breakfast.
Use a slow cooker. Assemble your oatmeal in a slow cooker at night and wake up to a steaming bowl of oats.
Try a pressure cooker. With this appliance, oatmeal can be ready in just five minutes.
Prepare your oats ahead of time. They'll stay fresh in the refrigerator for up to four or five days. When it's time for breakfast, simply microwave a portion of oatmeal with your choice of 1 percent or nonfat milk or low-fat plain, vanilla, or sucralose-containing soymilk for about three minutes.
Make them in a microwave. You can prepare steel-cut oats by microwaving them for 12 to 14 minutes in a tall container with the above-mentioned milk choices. Keep a close eye on them so they don't boil over, and try not to overcook the oats.
To perk up the flavor of oatmeal, try mixing it with fresh, chopped high-fiber fruit (like apples or pears) and sprinkling in some cinnamon. You can also add 1 ounce of melted low-fat cheese to a serving of oatmeal to make South Beach Diet–friendly "cheese grits."

Friday, February 8, 2008

I could not believe this...... Very interesting


#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population.)

#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs
for almost 100% of the dieters studied in a University of
Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a ! printed page.

#8. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?


#1. In many states the highway patrol carries
two gallons of Coke in the trunk to remove blood from
the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke
and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the
toilet bowl and let the 'real thing' sit for one hour,
then flush clean. The citric acid in Coke removes
stains from vitreous china.

#4. To remove rust spots from chrome car bumpers:
Rub the bumper with a rumpled-up piece of Reynolds
Wrap aluminum foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour
a can of Coca-Cola over the terminals to bubble
away the corrosion..

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola
to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into
the baking pan, wrap the ham in aluminum foil, and bake.
Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix
with the Coke for a sumptuous brown gravy.

#8... To remove grease from clothes: Empty a can of Coke
into the load of greasy clothes, add detergent, and run
through a regular cycle. The Coca-Cola will help loosen
grease stains. It will also clean road haze from your



the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric
acid also leaches calcium from bones and is a major
contributor to the rising increase of osteoporosis.

#2. To carry Coca-Cola syrup! (the concentrate) the
commercial trucks must use a hazardous Material place
cards reserved for highly corrosive materials.

#3. The distributors of Coke have been using it to clean
engines of the trucks for about 20 years!

Now the question is, would you like a glass of water?

or Coke?

Thursday, February 7, 2008

Check this out!

Got this in an email today and just had to share it with you
>This starts out not sounding interesting but read past the first paragraph and you will be amazed!

You are what you eat, so eat well.

A stupendous insight of civilizations past has now been confirmed by today's investigative, nutritional sciences. They have shown that what was once called "The Doctrine?of Signatures" was astoundingly correct. It now contends that every whole food has a pattern that resembles a body organ or physiological function and that this pattern acts as a signal or sign as to the benefit the food provides the eater.

Here is just a short list of examples of Whole Food Signatures.?

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and science shows that carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.?< BR>

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.?

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.?

Eggplant, Avocadoes and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers?of sperm as?well to overcome male sterility.?

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries.

Grapefruits,? Oranges ?, and?other citrus?fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.?

Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes.

"The news isn't that?fruits?and?vegetables?are good for you, it's that they are?so good for you,?they can save your life."

David Bjerklie, TIME Magazine

Friday, February 1, 2008

Red Face Confession :(

I am red faced this week ( THREE AND A QUARTER POUND GAIN!). Not a very good example to my TOPS group I am afraid.

My birthday was this past weekend. My children suprised me with a visit (my DS from Rochester NY and my DD and family from Columbia SC). Imagine my shock when I came home from shopping and even though there were no cars at my house, when I opened the door my house was full of my family. I was in total shock and so pleased to have them all there at the same time. It was an absolute blessing. To top that my DH gave me a surprise birthday party on Sunday with my friends here in NC. It was the best birthday ever. Hard to believe that I am in to the next decade of my life. My wonderful daughter brought all the food for the weekend and my dear friend helped my DH get the party all together. I didn't have to do anything, I was totally spoiled and I loved every minute of it.
I ate everything all weekend and basically didn't even think about making better choices. When I weighed in on Wed. I knew there would be a gain , but wow 3.25 pounds in one week.

Time to regroup and get serious. I have a friend here who is going to join me in this latest new effort to get the weight down. We are going to count points together and keep each other accountable for the points and the visits to the gym or in my case Curves. I plan on starting tomorrow, today is my get ready day. As always I will keep you all posted.

Wear Red today... It is to signify that heart disease is the number one killer of women in America.

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