April 2007 - Posts
Here's the latest Steeple Media Fit Club Challenge!
Well, its actually our first. Every Fit Club (and yes, there will be more than one a year, there are 52 weeks in a year ya know ;) ) I will host a challenge I put on our Fit Clubbers and our audience. The challenge must be done 2 weeks before the Final Weigh In so...June 18 is the deadline.
What is this challenge you ask? To walk 150 miles! "WOW, thats a lot of walking!!!" I know, but I have faith that someone out there could walk that many miles! I had it started at 1000, but thought that might be too short of a time to walk 1000 miles. Put yourself to the challenge! I know I will. I'd say, most people could do that if not more in a month.
How to enter in your walking you ask? You must post here daily how many miles you walked. Actually, post it over on the forums. I will start a forum in a few minutes for it and will post a link in the comments of this post.
"So, wait a minute... do I get anything for walking that much?" Well, yes! You get to be the first Fit Club Challenger winner! And you also get an Adidas sun visor to help you in your outdoor summer walk/running.
Well, everything started on Thursday. I started "hard core" work again on Thursday. Thats when they kick my rear with work. Only happens this time of the year. I am a techie (if you didnt know). They had me inventorying. Now, I'm sure you are saying "Whats the problem there?" Well... I was inventorying Projectors and Smart Boards. I would say I got thru about 40 rooms with projectors and smart boards. So, I had to drag a ladder in the room, walk up it, walk back down to get the flashlight, go back up and look at the number, dropped my pen, go back down the ladder, grab pen, and go back up, half way up, the paper fell off the ladder, go back down and get the paper, finally write down the information I need.
Did that for about 2.5 hours Thursday and Friday. Also on Thursday, I went hard core on the Tae Bo too.
Then, this weekend, I decided to change up my diet a bit. I had chicken, chicken and more chicken. I couldnt get enough of it!!! And saw some happy numbers on the scale.
Saturday, I went out and mowed the lawn. Stopped after I finished the front to take a drink, then did half of the back, stopped for a bit to eat dinner, then finished the back. Keep in mind that this is no little lawn... I'd say about 2-3 acres... dont quote me on it. And yes, I was using a push mower, no cheating.
Before I decided on dinner today, I wanted to see how much room I had. Only had 400 calories so I thought I would treat myself to some McDonald's. I had a Snack Wrap and their new Southwest Salad, which I dont recommend... Not my favorite. I like Wendy's salad with chili. mmmmmmmm.
Needless to say, that put me a bit over on cal, fat and sodium. But, eh, I've been WAY under on all that for a week now. Little bit of it wouldnt kill me right? Or will it?
When looking for something stunning to serve at the next spring or
summer gathering, try this quick and easy fruit pizza. It makes a
delicious, refreshing dessert and a colorful centerpiece.
1/2 package of refrigerated sugar cookie dough
8 ounces of whipped light cream cheese
1/3 cup sugar
1/2 teaspoon vanilla
1 tablespoon water
1/4 cup apricot preserves
of your choice (sliced bananas, sliced strawberries, sliced kiwi,
seedless grapes cut in half, blueberries, melon balls sliced in half)
CRUST: Spread the ½ package of sugar cookie dough over a 14-inch pizza
pan. Bake in a 375 degree oven for 12 minutes or until lightly golden
brown. Cool in the pan.
TOPPING: Blend the cream cheese with the sugar and vanilla until
completely mixed. Spread in a thin layer over the cooled crust.
FRUIT LAYER: Creatively arrange the fruit in circles while slightly overlapping the slices around the crust.
GLAZE: Bring the water and preserves to a boil, stirring constantly.
Lightly brush this glaze on top on the fruit to preserve the color.
Refrigerate until ready to serve.
NUTRITION INFO (per serving)
Fat: 8.2 g
Carbohydrates: 39.0 g
Protein: 5.1 g
(Even if You're NOT A Morning Person)
-- By Rebecca Pratt, Staff Writer
I am not a morning person.
This confession will come as no surprise to my friends and family,
most of whom have spent many glorious years making merry over my
tendency to nod off over breakfast, my need for copious amounts of
coffee before noon, and my late-night bursts of productivity.
For years I’ve tried to pretend I’m one of “them”—those chirpy,
cheerful folks who rise effortlessly at dawn to go after that
proverbial worm. I’ve also spent many years suppressing the urge to
complain bitterly about a world where night owls like me suffer
grievous discrimination at the hands of those ubiquitous “normal”
So those who know me best are always startled—no, make that
shocked—to find out that I do most of my exercising in the early hours
of the day, anywhere from 6 a.m. to 9 a.m. They’re even more
astonished, after an initial double take, to discover that I actually like to get my exercise in early.
And though my morning-exercise regimen started out as a concession
to the practical constraints of my life, I have since discovered that
there are some very good benefits to learning to love exercise in the
morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:
- Exercising early in the morning "jump starts" your
metabolism, keeping it elevated for hours, sometimes for up to 24
hours! As a result, you’ll be burning more calories all day long—just
because you exercised in the morning.
- Exercising in
the morning energizes you for the day—not to mention that gratifying
feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
have shown that exercise significantly increases mental acuity—a
benefit that lasts four to ten hours after your workout ends.
Exercising in the a.m. means you get to harness that brainpower,
instead of wasting it while you’re snoozing.
you make exercise a true priority, it shouldn’t be a major problem to
get up 30 to 60 minutes earlier—especially since regular exercise
generally means a higher quality of sleep, which in turn means you’ll
probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
you exercise at about the same time every morning—especially if you
wake up regularly at about the same time—you’re regulating your body's
endocrine system and circadian rhythms. Your body learns that you do
the same thing just about every day, and it begins to prepare for
waking and exercise several hours before you actually open your eyes.
That’s beneficial because:
o Your body’s not “confused” by wildly
changing wake-up times, which means waking up is much less painful.
(You may even find that you don’t need an alarm clock most days.)
o Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
o Your metabolism, along with all the hormones
involved in activity and exercise, begin to elevate while you're
sleeping. As a result, you’ll feel more alert, energized, and ready to
exercise when you do wake up.
- Many people find that morning exercise
has a tendency to regulate their appetite for the rest of the day. Not
only do they eat less (since activity causes the release of endorphins,
which in turn diminishes appetite), they also choose healthier portions
of healthier foods.
- People who consistently exercise
find, sometimes to their great surprise, that the appointed time every
morning evolves into something they look forward to. Besides the
satisfaction of taking care of themselves, they find it’s a great time
to plan their day, pray, or just think more clearly—things most of us
often don’t get to do otherwise.
- Exercising first
thing in the morning is the most foolproof way to ensure that other
things don’t overtake your fitness commitment, particularly if you have
a hectic family life. (It’s so easy to wimp out in the evening, when
we’re tired or faced with such tasks as rustling up dinner and helping
- More than 90% of those who exercise
consistently have a morning fitness routine. If you want to exercise on
a regular basis, the odds are in your favor if you squeeze your workout
into the a.m.
- Non-morning people can always trick
themselves in the a.m. Having trouble psyching yourself up for a
sunrise jog? Do what I did—tell yourself that you’ll still be so fast
asleep that you won’t even remember—much less mind!
Both chickpeas and mayonnaise keep this butter-less chocolate cake moist and nutritious.
1-1/2 cups semi-sweet chocolate chips
2 cups garbanzo beans (chickpeas) - cooked if fresh, drained if canned
1/2 cup egg substitute
1 cup sugar
3 tablespoons mayonnaise
1/2 teaspoon baking powder
1. Place rack on middle level and pre-heat oven to 350 °F.
2. In a small bowl, melt chocolate in microwave oven on medium power for two minutes.
3. In food processor or blender, combine beans, eggs and egg
substitute, blending on high for thirty seconds. Add chocolate, sugar,
mayonnaise and baking powder and process until smooth.
4. Pour mixture into 9" heart-shaped non-stick baking pan or a round
pan, baking for 45 minutes or until an inserted knife comes out clean.
5. Cool and dust with powdered sugar and serve with pureed and strained raspberry sauce and fresh raspberries as a garnish.
NUTRITION INFO (per serving)
Fat: 13.9 g
Carbohydrates: 62.0 g
Protein: 7.7 g
Post courtesy of BJ not BK in a previous blog called Created to Move.
Ok, so you probably fall into one of three camps when it
comes to the Tour de France.Please consult your physician before beginning any physical and
or nutritional program
1. I am a fan of the Tour de France. I follow it daily or every
other day. I am interested in the
results and I understand some of the scoring and
strategy related to the event.
2. I have no interest in watching grown men pedaling their bikes across a
3. Tour de what?
If you fall into either category 2 or 3 then this is not the post for you
However, if you are a fan of the tour, ride a bike on a regular basis, or have
wondered if those guys in the funny shorts really are athletes then read on.
Lance Armstrong's former coach, Chris Carmichael has put together 7 workouts
that mimic critical stages of this year's tour. Here is how it
works. Chris Carmichael along with Bob Roll have recorded an audio
workout that directs you through the stage you are mimicking. You visit
website and create an account with username and password. Before the
completion of each stage an audio version of the stage workout can be
downloaded for free for a limited time. After the stage has been
completed the workouts can be purchased for $9.99 each. Think of these
workouts as a stay at home spin class designed around the Tour.
To download the workouts you will need a high-speed connection, as the files
are rather large. I downloaded stage 3 last night which runs 80 minutes
and is around 73mb in size. The idea is to give you a great workout while
providing an inside look at the Tour. There are also 23, free, text
workouts available as well for those who may not have the time or the bandwidth
to download the audio files.
I would love to hear from your experiences if you try the audio workouts, I plan on trying stage 3 soon.
Let me know what you think.
So weight loss is based on the calorie equation of
Calories Eaten vs. Calories Burned?
And that means by eating fewer calories, I can lose weight?
So all I have to do is eat radishes and rhubarb all day, every day, and I’ll
lose weight, right?
Technically, it could happen that way. But remember these are called Healthy
Diet Habits, which means the goal is to lose weight while giving your body
the nutrients and goodies it needs. There’s a big difference between
surviving and thriving, about the same difference as puttering along the
highway and winning the Daytona 500.
Done right, a healthy normal-calorie diet can help you thrive, and still be
easy and delicious at the same time. Making a habit of meeting your calorie
goals every day while using our healthy meal planning tool will teach you
Some basic nutritional guidelines will help you plan a menu that works for
your lifestyle, your tastes and your long-term health. If you stick with
these major principles, you should do okay:
Not all foods are created equal. Some, like complex carbohydrates and leafy
green veggies, pack power that transcends their calorie levels. Foods high in
nutrients and disease-fighting materials are high value foods because they
make the absolute most out of the calories they do have. Put some punch in
your lunch by using these foods as often as possible.
Quick Note: Complex carbohydrates have suffered a
bad reputation lately, being lumped in with sugary simple carbs that can
speed weight gain and leave you tired. Complex carbs provide longer lasting
fat-burning energy and plenty of fiber, which fights diseases and eases hunger.
usually found naturally (vegetables, whole grains, beans). Try to get 4-6
servings of complex carbs to start with and build up to 6-11 servings. It
might not be as hard as you think; a whole wheat bagel, for example, is
actually two servings.
Mixing up the menu has nutritional value, much like the benefits of balance.
But it also has motivational value. New recipes, new foods, new flavors, new
restaurants, new spices, and new combinations are fun ways to keep your diet
fresh and exciting. It’s tough to get bored or burned out when you can
eat something different all the time. Who says you have to eat grapefruit
true that canned or frozen veggies can have many of the same nutrients as
fresh produce. But there’s something about the
fresh stuff that brings out the flavor and gusto of food. Plus, by steadily
gravitating toward fresh fruits and veggies, meats, and breads, you’re
gravitating away from processed and canned foods, usually high in calories,
fat and/or sodium.
Too much of anything whether it’s chocolate, meat or carbs
can hurt. At the same time, not enough of anything can hurt too. Instead of depriving
your body of key puzzle pieces, make an effort to add a little bit of everything
to the mix. The SparkDiet breaks down your calorie goals among fat, carbs and
protein and shows the breakdown on your food tracking page. If you spread your
calories among the food groups, you should be able to meet these balanced goals.
Use this chart as a general guideline for a balanced diet:
Recommended WEEKLY Servings
Sample Serving Sizes
On the Right Track
Whole Wheat Grains, Pasta
1 slice 100% Whole grain bread,
1 oz. dry grain based cereal (Bran, shredded wheat), 1/2 cup cooked, cereal,
brown rice, or whole wheat pasta
1 cup raw, 1/2 cup cooked,
3/4 cup vegetable juice
1 apple, orange, banana, 1/2
cup cooked, 3/4 cup juice
1 cup milk or yogurt, 1.5
oz. natural cheese, 2 oz. Processed cheese
2-3 oz. cooked lean meat,
poultry or fish, 1 large egg, I cup cooked beans, 3 oz. tofu, 1 oz. Nuts, one
3 oz. "veggie burger"
8 oz. glass of water, (not
including soda, coffee, tea, etc.)
Sweets, Desserts & Bad
12 oz. soft drink, 1 sm. candy
bar, 2 tbs. sugar or jam, 2 sm. cookies, 1/2 cup ice cream, 1 slice pie or cake,
butter, cream cheese, shortening, lard, hydrogenated fat, sour cream, cream
1 tsp canola, olive, peanut
oil; 1 tsp corn, safflower, soybean oil; 1 Tbs. salad dressing made with these
I've come to the realization that I am NOT fat. I'm just 50 lbs. of bone wrapped up in 200 lbs. of ham!!!
and welcome to the second Official Weigh-In!! The 5 fit club members
have been working hard to get fit and lose weight over the past 19 days. In the process,
these 5 people gain muscle and learn how to eat right. The catch is,
they have to do it by themselves. Some have chosen to use one of my new
favorite websites, www.SparkPeople.com. Others have chose to eat
cheesecake and nap all the time.
Before I start going in to how much everyone lost, this post is my 1000th post on Steeple Media. But lets not dwell on that, I know what your thinking "Just tell me how much you lost!!"
gplash1958 went first this week. Last week she lost 10 pounds bringing her down from 279 to 269. This week she lost another pound bringing her down to 268. "Well the weight loss was slow this week. I am away from home and it
is hard to find things good to eat. Will be back on track next week when I
Next up is scoutmom. Last week she weighed in losing 2.5 pounds brining her down from 209 to 206.5. This week she weighed in losing another half a pound. "I lost another half pound. Good for me. I didn't gain any weight, and
I feel better than I have in a long time! I also feel more positive,
more upbeat about life because I feel good and have tons more energy.
I'm sleeping better, the move to a healthier way of eating actually has
me feeling full and satisfied while eating not only better, but eating
less. My cravings are for things like apples and celery and carrots,
not candy or dessert. So, hooray for the new me!"
Third was miketoc. Last week, he weighed in losing 4 pounds bringing him down from 215 to 211. This week, he lost another 3 pounds bringing him down to 208.
Winnie was not available yesterday so I did not get her weight loss yet. I will add it to the comments when she emails me.
Finally I am up. This week, I thought everything went well. The exercise was much easier than the dieting. I unfortunately did cheat a bit too much this week and I felt that was a problem. I am starting to get off the evening snacks more. I am definitely feeling changes. However, when I stepped on the scale, I saw no change from last week. I'm not thrilled being the first contestant not to lose anything by the weigh in but I am definitely feeling changes so I'm not worried.
That concludes this week's weigh in. Always check the news section off to the right of this blog to see an up to date list of how much each contestant lost and also links to each weigh in.
Thanks for playing along!!
Is a bedtime snack part of your nightly ritual? Do you
routinely eat dinner late due to work, exercise or family commitments?
Many people find themselves falling into the habit of eating at night,
making it difficult to lose weight. Take a look at the following
typical reasons for nighttime eating and start making changes today!
A matter of time
Eating dinner less than two hours before you go to bed won't
necessarily cause weight gain, but it does mean that this meal should
be the smallest of the day. It simply makes sense to eat most of our
calories when we're active during the day. If you find evenings are
filled with activities that push your dinner hour to a less than
desirable time, try these strategies:
- Make lunch your main meal of the day, and choose a small sandwich with fruit or a salad, a small plate of pasta and vegetables or even a bowl of cereal and fruit for your late-night dinner.
a snack around a more appropriate dinnertime. Make sure the snack is
packed with nutrients and not just something quick you grab on your way
out the door. Good ideas include half a sandwich, yogurt or cottage
cheese with fruit, a small baked potato with salsa, or one to two
ounces of low-fat cheese and whole-grain crackers. This healthy snack
will keep you going during the evening, and you won't be so famished
that you overeat when dinnertime finally arrives.
- Pick up a healthy meal at the grocery store on
your way home. Many supermarkets now have excellent salad and soup
bars, cut-up fresh fruit and vegetables, whole-grain breads, and
roasted chicken. Remember to choose small portions and avoid fried
foods or foods coated with fatty sauces.
Look at your entire day
Some people cut back their calorie intake so far during the
day that they're literally starving at night. Unable to choose small
portions, they often fill up on high-fat snack foods, overeat at dinner
and give in to late-night snacking urges. If you're trying to lose
weight but feel evenings are your downfall, try these ideas:
- Make sure to eat breakfast and lunch. Try to consume
2/3 of your total daily calorie intake before dinner. If your goal is
1500 calories, that means you should consume 1000 calories at
breakfast, lunch and snacks; dinner should be no more than 500
calories. If your evening meal occurs very late, downsize that meal
even more and replace those calories earlier in the day.
- Include protein and small amounts of fat at
breakfast and lunch. If you choose foods high in carbohydrate, such as
cereal and milk for breakfast and a yogurt with fruit for lunch, you're
setting yourself up for a protein-driven hunger attack. Add a slice of
toast with peanut butter to breakfast, and include a sandwich or
legume-based soup with lunch to provide more energy and staying power.
- Include foods you enjoy in your daily food
choices. Many people have tremendous willpower during the day when
working, then get home in the evening and fall apart. If chocolate is
your downfall, try a glass of chocolate milk with lunch. If crunching
is your urge, add a handful of nuts or seeds as an afternoon snack.
Eating when stressed
Overeating is a typical response to stress. Eating relaxes
many people, and some use eating as a way to escape the stress of the
day. Instead of eating, try these ideas:
- Cut back on caffeine intake to no more than one cup
of coffee or 12 ounces of other caffeinated beverages in the morning
only. Drink water or vegetable juices instead and you'll find you feel
more relaxed and have more energy as well.
- Practice a stress-reduction technique such as yoga or meditation on a regular basis.
sure that you're getting some form of exercise every day. Not only will
exercise make you feel better and help with weight loss, it also helps
reduce feelings of stress.
- Figure out alternate ways to deal with your
emotions. If you eat when tired, try taking a nap instead of eating. If
you're angry, reduce that anger by writing down your feelings or
discussing them with a friend instead of wolfing down a candy bar.
When nighttime eating becomes a habit
If your normal evening routine involves sitting in front of
the television with a bowl of ice cream, popcorn or other snack, you've
probably developed a bad habit. Like all habits, eating at night can be
difficult to change. Give yourself at least two months of trying these
- Don't watch TV at night. Work on a hobby, call a
friend, read a book, go dancing. Research has shown that the more hours
of TV we watch, the more we weigh.
- Only watch TV if you're exercising at the same
time. That's right, get out the treadmill and walk while watching your
favorite show, or use your exercise bike when the evening news is on.
No exercise, no TV.
- If you want to eat an evening snack, go to the
kitchen, sit at the table, and eat your snack. No TV while eating! Many
of us snack mindlessly while watching TV. With this method, you can
still snack if you're really hungry, but it takes some effort.
- Avoid any alcohol in the evening. Alcohol not
only contains calories, it also increases our appetite and reduces our
resolve to change eating habits.
-- By Liza Barnes, Health Educator
SparkPeople Sponsors help keep the site free!
You stare at your to-do list with dread: Unload the dishwasher, return the library books, do the laundry, pick up dinner, drop the kids off at the mall, go to the gym…
and that’s just the beginning. The list seems endless and unfortunately, your time is not.
The good news is that one simple change has the ability to shorten your
list, save you money, improve your health, bring your family closer
together, and conserve resources—all at the same time!
Instead of using modern technology to do things the fast way
, try doing things the fit way
By shunning modern conveniences in favor of the old-fashioned methods,
you’ll find endless calorie-burning potential! While the fast way
may seem more efficient, think of the fit way
as a way to combine your goals. In essence, you'll be getting more
things done at once, so you'll check off that to-do list with ease. If
you’re so used to the fast way that you’ve forgotten that there IS
another way, start with these alternatives: Fast Way: Drive through the car wash.
Fit Way: Wash your car with a sponge and a bucket of suds.
In just 30 minutes, you can make your car sparkle and burn about 140 calories
too. If you want to get your kids involved, bring out some extra
sponges and let them scrub and rinse with you. There’s no guarantee
anyone will stay dry, but the chances are good that you’ll have fun. If
you don’t have a place to wash your car (not everyone has a driveway),
there are lots of do-it-yourself coin carwashes that will do the trick.
Fast Way: Drive to the supermarket, cleaners, or video store. Fit Way: Walk, jog, or ride your bike to your destination.
If you only have a few things to pick up or drop off, take a backpack
and use non-polluting “people power” to get there. You’ll burn
calories, get a workout while running errands, and reduce fuel expenses
and wear and tear on your car.
Fast Way: Pick up dinner at the local carry-out. Fit Way: Cook dinner yourself.
In just 15-45 minutes you can whip up an amazing dinner with lots of
healthy veggies and whole grains, and you can burn at least 126 calories
while you’re at it. If you have kids, get them involved. They’re great
at measuring, mixing, and setting the table—plus learning how to cook
wholesome foods will set them up for a lifetime of healthy eating
Fast Way: Load the dishwasher and push start. Fit Way: Wash your dishes by hand.
Before you run away screaming, listen to this: Just 30 minutes of dishwashing burns 70 calories
Get your family involved for a great opportunity for conversation; if
you’re solo, turn on some music and make it fun. With you powering the
scrubbers, you’ll save money on your electric bill and extend the
lifetime of your dishwasher too.
Fast Way: Drop the kids off at the mall so you can go to the gym. Fit Way: Go for a hike together.
This substitution packs more than fat-burning power. You’ll bond with
your kids, get closer to nature, and fill your lungs with fresh, clean
oxygen to boot. Plus you’ll burn almost 400 calories
an hour. At that rate, you can just cross the gym off of your list for the day. Fast Way: Use a leaf blower (or hire a lawn service to rake those leaves). Fit Way: Jump into your self-raked leaf pile.
When raking leaves torches 126 calories
per half hour, why would you pay someone to work out for you?
Fast Way: Dry your clothes in the dryer. Fit Way: Hang your laundry out to dry.
Next time you’re at the supermarket, take a walk down the laundry
aisle. You’ll see a plethora of “outdoor” scents like mountain fresh,
summer breeze, and spring rain, all to make your laundry smell as if it
dried in the fresh air. If you go for the genuine
scent by actually hanging your clothes out to dry, you’ll burn
calories, save on energy consumption, and save money by skipping the
These are just some ideas to get you started.
“Thinking fit” will burn more calories, save you money, and may even
improve your relationships. Chances are, you might even have fun with
these fit alternatives, or at the very least, gain an appreciation for
how easy you really have it. Think fit, not fast!
I get daily eHow articles and today's was about exercise... Here is the article:
How to Get Your Child to Start Exercising
Difficulty: Moderately Easy
your children play actively, they're getting exercise as well. The
suggestions below follow the recommendations of the U.S. Department of
||Play with your child, particularly games that keep him or her moving.
your child to take part in aerobic exercise. Good examples include
bicycling, jumping rope, roller skating and swimming.
||Start neighborhood sports teams and recreational activities.
||Set a good example by displaying healthy living habits - watch less television, eat well and try walking instead of driving.
||Make sure your child's school has physical education classes.
||Encourage the idea that exercising is fun.
Equally good whether served on rice, toasted bread, or a bed of spinach!
8 oz package tempeh
1 small onion
1 cup BBQ sauce
1. Cut block of tempeh into 3 strips and dice onion.
2. Place onion and tempeh in shallow baking dish with BBQ sauce.
3. Place in refrigerator and allow tempeh to marinate for several hours.
4. Cover with foil and bake at 350° F for 30 minutes.
NUTRITION INFO (per 3-ounce serving)
Fat: 10.2 g
Carbohydrates: 19.7 g
Protein: 15.6 g
all pressed for time. Kitchens often go unused because it can simply
take too long to cook, and seems more like a hassle than a help. In
this hurry-up world, a clean, organized kitchen will get more use than
a cluttered mess that's difficult to use. Creating an efficient
workspace makes for healthier, faster and more enjoyable meal
preparation for everyone involved.
Following these simple strategies, you can bring life and luster back to what should be the healthiest room in the house.
- Clean and organize your pantry and cupboards. Throw
out the old stuff and move the commonly used items to the front. Group
together canned fruits, canned vegetables, tomato products, pasta
items, canned meats, cereals, etc.
- Clean and organize the refrigerator and freezer.
Then designate a specific shelf, drawer and area for your commonly used
items. Make a special place just for leftovers! Do the same in your
freezer, with a section for meats, vegetables, entree dinners, etc.
Don't pack the fridge tight; air needs to circulate to keep things
fresh. Store meat on the bottom shelf of the fridge.
- Label shelves so you know exactly where all your ingredients are and grocery storage is a snap--even the kids can help!
- Make all of your small appliances easily accessible. The Crock-Pot, toaster oven, mixer, blender, dicer, can opener, pasta maker, wok--should all be clean, and in working order.
- Create a leftover storage system. Have freezer bags,
plastic storage containers, labels and markers handy. Label and date
everything that gets stored in your freezer or fridge.
- Untangle that jammed utensil drawer! You should be
able to put your hand on just the right tool in 2 seconds flat. This
includes the spatula, measuring spoons, measuring cups, ladle, can
opener, knifes, pastry blender, etc. Hang frequently-used items on the
wall, or store them in an open container on the counter for easy
- Place a recipe box and cookbooks in full-view, not stuffed in a drawer somewhere.
Next page »
Being the good, health conscious person that I am, I had my annual physical a few weeks ago. Since they upped the diuretic I take, I had to go back for blood tests after six weeks. I got a call from the doctor's office and they said they need to do some additional tests. Uh-oh!
Apparently, I have a "sluggish" thyroid. My doctor said I had to be one of the few people who was struggling to loose weight who didn't come in blaming my thyroid for the problem! Son of a gun!!
Now, until this was diagnosed, I never would have even considered it. After all, the first 10 days of Fit Club, I was able to lose the 'recommended' 2 lbs per week. Yeah, I worked hard at it and generally ate below or at the low end of the recommended calories, but who would have guessed.
So, starting today I will be on the lowest possible dose of thyroid meds. I don't expect miracles, I don't expect to change my healthier eating, I don't expect to ease off on my exercise plan. What I figure is this, if it helps, it helps. If not, no big deal, I'm going to keep doing exactly what I've been doing.