Day 31 of 100--cleaning for exercise!

Cleaning for exercise.   Definitely not a new idea.  I was realizing the other day that I would burn quite a few calories if I started doing a blitz clean of my house everyday.  Instead of being distracted by the computer, my phone, TV, you name it...I sit quite a bit...something I am working to change.  So, I am thinking today of how to do this---creating a plan to attack and clean getting those steps in.


The funny thing is I already have a plan and am not utilizing it fully...so here is what I am going to do...

Daily:
Make Bed
Clean Bathroom
Start a batch of Laundry
Empty Dishwasher

Monday:
Vacuum
Mop
Clean a Bathroom
Dust
Clean mirrors
Change the Sheets

Tuesday:
Spend 15 min in each of these rooms
Laundry
Kitchen
Kids room
Front room

Wednesday:
Clean out the fridge
Master bath
Pay Bills
Plan Menus

Thursday:
Run errands
Empty Car of everything
Dust
Vacuum

Friday:
Master Bedroom
Organize a shelf or drawer

That's what I have in my Home routines app...I'm thinking it will need to be revised a bit.   It is time to raise the standards of my house to instead of looking at messes...actually taking action on them! 

What is your cleaning plan?  Does it help you get exercise? 

Healthy Journey Day 68

Intentions for the day:  Get house cleaner.  Have fun with the kids.  Do the laundry so the boys have sunday clothes tomorrow.


Morning Blood Sugar:  98  Can't complain!

Exercise:  stairs program, very low impact.   I can only jump up one stair and the toe taps were quite slow...lots of progress to be made there.   I also did a upper body workout, 20 min and pushups too...Going to join a 28 day push up challenge... I added it to my goals down below.  I am at 10 from my knees.  Looking forward to getting to the full ones.  :)

Breakfast:
Time:  9
Hunger  Level *:  2
Ate:  A yogurt...more protein than sugar.  It was rather tart...I couldn't finish it.
Comments:

Snack:
Time: 10:30
Hunger Level*: 2
Ate: 2 pieces of bread
Comments:

Lunch:
Time: 12:30
Hunger Level*: 3
Ate: Texas roadhouse with the in-laws.   Had a few fried pickles (yum!) a house salad with ranch.  Yum!  Portabello mushroom chicken, (YUM!) mashed potatoes and gravy,  (YUM!)   and a taste of my daughters chicken fried steak and my hubby's ribs.  All yum!  Usually I eat rolls but didn't this time.  Those are yum too!! :)
Comments:

Snack:
Time:3:00
Hunger Level*:  2
Ate:  Two oranges and an oatmeal pie, well 2
Comments:

Dinner:
Time:5:30
Hunger Level*: 3
Ate: breaded chicken pieces and a few fries, left over from my kids Texas roadhouse meals. 
Comments:
10:00, we ordered pizza two hours ago, and just got it...ate carrots while waiting, a little chicken and noodles. 

Water intake:  64+

Daily Wins: Got my veggies, had fun with the kids.  lots of moving, although my steps are not as high as I would like yet.  completed two batches of laundry.

Health Challenge Tally:

Eat a Healthy Breakfast (1) yes

Drink 64 oz water (2 pt)yes

Eat 2 fruits (1)yes

Eat 3 Veg (2)yes

30 min of cardio(2) yes

No Treats (1) yes

Health Supplement (1) yes

Post a Health Tip (2) yes

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!
8.  Brenda Vance Stairs

9 28 day push up challenge...for february

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 30 of 100 Speak your truth.

Speak your truth.  How often do you say what you need to?  Sometimes I think that we allow ourselves to not be truthful, with ourselves or others because we are afraid.    Sometimes we hold back because of fear of the reaction.  I know I do that.   I am not saying that you should be rude, or outspoken.   But if you have something you need to say, say it!   For instance, if you don't really want someone to come over, but you are round about saying I guess.  Just come out and say today doesn't work for me.  A lot of times people appreciate being direct.  You will feel more at peace and in tune with yourself when you stand for who you know you are apologetically and lovingly. 
It takes a lot for me to understand what is going through my head sometimes.  Journaling and typing on the blog really help me to get what is going on.   What is your medium for figuring out your thoughts?   Write it down.  Speak up for yourself...BE BRAVE!

Healthy Journey Day 67

Intentions for the day:


Morning Blood Sugar:  98.  Not bad

Weigh in. 196.4 I am thinking I would have better results if I had slept more and eaten more veggies.

Exercise:  Walked to the school and back

Breakfast:
Time: 8 am
Hunger  Level *: 3
Ate: pina colada smoothie
Comments:

Snack:
Time: 10
Hunger Level*: 3
Ate: two banana chocolate pancakes with peanut syrup
Comments:

Lunch:
Time: 1:00
Hunger Level*:2
Ate: tuna salad with spinach and flat bread
Comments:

Snack:
Time:3:30
Hunger Level*:
Ate:Ningxia and an orange
Comments:

Dinner:
Time: 6:00
Hunger Level*: 2
Ate: Chocolate covered coconut almonds while waiting/cooking.   Spicy Honey-brushed chicken Thighs.  They were pretty tasty.  Carrots and some freshly made in my breadmaker, bread. 
Comments: Was really hungry before dinner...I should have eaten another orange.   The almonds filled me a bit and I ended up not eating as much dinner.   It was tasty though. 


Water intake:  64

Daily Wins:

Made dinner.  Called a friend and my mom.  It was nice to talk.   Got 10000 steps by 2 pm.  I was pacing while talking on the phone.  :)  Contacted a trainer.   Have not heard back yet...but I took that first step. 

Health Challenge Tally:

Eat a Healthy Breakfast (1)  yes

Drink 64 oz water (2 pt) yes

Eat 2 fruits (1) yes

Eat 3 Veg (2) yes

30 min of cardio(2) yes

No Treats (1) yes

Health Supplement (1) yes

Post a Health Tip (2)  yes

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!
8.  Brenda Vance Stairs

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Healthy Journey Day 66

Intentions for the day:  Clean house, empty and sort one basket from my room.  Stretch.   I can feel that I did too much yesterday, but I also feel much better mentally than I did yesterday. 

Morning Blood Sugar:  110  Apparently I did not have enough veggies to offset the bread I ate...or the ice cream a few hours before dinner.  I did eat a little past my hunger level, but I didn't think it was that much.    Hmmm  I don't like that number. 


Exercise:  10 min cardio. Then "danced" with my 3 year old for 30 minutes.   He had me lifting him above my head spinning, holding him upside down.  My upper body is really tired now!  He didn't want to stop!

Breakfast:
Time:8:00
Hunger  Level *:  3
Ate: pina colada smoothie
Comments:

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Lunch:
Time: 11:30
Hunger Level*: 2
Ate: chocolate banana pancakes with peanut butter syrup.  YUM
Comments:

Snack:
Time:1:30/4:45
Hunger Level*:2
Ate: Another pancake dipped in syrup...one each time.
Comments:

Dinner:
Time:  6:00
Hunger Level*: 3
Ate: Taco soup  Topped with cheese and some chips on the side. 
Comments:  yummy.  :)


Water intake:  64 oz

Daily Wins:  Danced with my son.  Emptied a basket from my room...well mostly.  made dinner before 6!

Health Challenge Tally:

Eat a Healthy Breakfast (1)  yep

Drink 64 oz water (2 pt) yep

Eat 2 fruits (1)yep

Eat 3 Veg (2)

30 min of cardio(2) yep

No Treats (1) yep

Health Supplement (1) yep

Post a Health Tip (2) yep

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!
8.  Brenda Vance Stairs

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Chocolate Banana Pancakes

 I adapted this recipe from the our best bites cookbook.  You can see the original here.  I wanted it to be versatile so I could make it sans banana for those sticks in the mud, uh, those who don't want it.  I made plain, chocolate chip, and banana chocolate chip.  Very yummy!

3 cups milk
Juice of one lemon
2 eggs
2 T oil (I use avocado)
2 tsp Vanilla
1/3 cup sugar
1/4 tsp salt
3 tsp Baking soda
3 tsp baking powder
2 cups white flour
1 cup fresh ground whole wheat flour

Add lemon to milk and let sit for a few minutes.   With hand mixer mix in eggs, oil, and vanilla until well blended.   Then add sugar, salt, baking soda and powder,flours.   The batter will rise a bit.  :)

Slice 2-4 ripe bananas and pull out some chocolate chips if desired.  On a hot griddle pour 1/4 cup batter top with desired amount of bananas and chocolate chips.  With a spoon or the measuring cup tap each of the bananas with batter covering to prevent sticking.  When pancake begins to look dry around the edges and bubbly, flip over until it is cooked then remove from griddle.

Top with peanut butter, maple syrup, or both!  I tried mixing them and it didn't look so good, but sure tasted yummy!  That salty peanut butter gives a very yummy boost!

Day 29 of 100--You are not a number!!

So many times standing on a scale can be a ceremony of negativity.   Comparison, anger, disappointment.  You name the negative emotion it can run through you.   The anticipation of the scale can mingle hope and fear. As you stand there wishing and praying that what you did or didn't do was enough to make the number shrink, even just a little.

I want to say, to all of you that stand in this cycle.   YOU ARE NOT A NUMBER!   The number on the scale is only your relationship to gravity, at this moment and time.  There is no more to this and no less.   Your relationship to gravity has nothing to do with who you are as a person.  It doesn't tell us about your joys or sorrows.  It doesn't even speak of your sense of wit and how great of a friend you are. It definitely doesn't tell you how your clothes fit.  It even doesn't tell you how much fat, muscle and bone you have in your body.  Sure a body weight scale could tell you approximately, but that number is effected by the hydration of your body at that moment.

So what am I getting at?  First, evaluate your scale relationship.   Do you dread the weigh in?  Do you focus on that number and then celebrate with food for positive and punish yourself with food for the negative?   I sure did that once.  I came so wrapped up with the scale that I was weighing multiple times a day at points.   Celebrating and punishing with food because that is how I knew to treat my emotions.   I had to stop this cycle so I stopped weighing for a year.    I then began to pay attention to how I felt and how my clothes fit...Removing the scale from my options for a year allowed me to accept myself and recognize that it is only a tool in the process, not a reflection of who I am.

After you know where you stand emotionally.  Start to look at the scale as information only.  No emotion.  The scale shows the results of the actions you took before you got on it.  So review your actions and then determine your plans for the next week.    Did you eat Ben and Jerry's every night last week.  Hmmm, no wonder it is two pounds up.   Were you sick with the flu for the full week and not eat very much?   That is why you are down 5 lbs (definitely not a recommended weight loss method, very miserable!  These are extreme examples!!)  I am just saying to take notice and figure out what works for you because of the information you gather.  In a weight loss journey we become investigators and figure out what works best for us.  We are not the same as everyone else, so one diet does not fit all.  Through the process of investigating and taking stock of the information our body gives us we will find a way to be healthy, sexy and beautiful and enjoy the process.
Remember no Shame, No Guilt, No judgment.   You don't deserve that.  Be kind to yourself!

I have this hanging above my scale in the bathroom.  

At first I would recite the words as I stood on the scale, now I just know it.   I am me, I love myself, my actions and even that number on the scale.  :)  Acceptance is the first step.   Accept yourself.  And let go of the numbers that tie you down.  Soon you may find you are flying and that you can soar!


How often should you weigh?   No more than once a week unless you are advised to for medical reasons.   Weigh on the same day, Same time.  The best way is right after waking before eating anything and in the buff...or underwear.  Just keep it the same.   Everything changes throughout the day so keeping those variables to a minimum make a big difference.

Day 28 of 100--are you being mindful?

Listening to our body is a huge thing to do.   A lot of times we forget that it is trying to tell us something.  We are running on empty, we are short on sleep.  Starving, full, Hot, cold.  We definitely know when there are extremes.  There are signs before we get to the extremes, if we pay attention.  This picture came through my email today, a fuel gauge.  The quote isn't the same as what I am thinking, but the message is.   When we drive a car, we look at the gas gauge, don't you?   Every time I sit down and start the car I take a peek.   It is good to know how much I have in the tank, so that I can base my actions on that information.   If my tank is less than a quarter full then I won't drive 200 miles without fueling up first.   If my tank is full I don't try to go fill it up again.  So how does it equate to our bodies?   First pay attention.  It is the first step.  When you wake up in the morning take a moment before reaching for the smart phone, or what ever else you do.  Take a moment to feel...Just a quiet moment to decide if you are hungry, tired, achy, list all of the adjectives.  Notice them, in the moment.  Then get up and move on.   Next when you feel hungry take a moment to notice it. While eating, notice as you start to get full.  It is all about being present and paying attention to those signals we are given. Stopping the noise of the world and our to do list from drowning it out.

I have the eatq book this came from.  Have not read it yet, it is in my stack of good intentions.  I love mindful/intuitive eating though.  I came from a place where I ate until I could no longer physically stuff another item in my mouth, I was so full.   A lot of it was emotional eating.   I'd eat because I was angry, then feel guilty, then eat because I felt guilty, and so the cycle would go.  Any discomfort would send me to food and I didn't even know why.  It took an awareness of the cycle before I could do anything, and then I started forgiving myself.  Telling myself it was ok and working to express my emotions in other ways.  I am strong, forgiving and loving to my body.  It takes really good care of me, even when I have not taken care of it.   I, we, have all been given a marvelous gift called life.   This body that houses our spirit is a miraculous creation, one that we should not take for granted.  Listen to it.   See what it says.  :)  

Healthy Journey Day 65

Intentions for the day:


Morning Blood Sugar:  109.  It was the pie...it didn't even taste that good. 

Exercise: 30 min Jonathan Workout from Monday.  I was feeling down right tired and depressed and so Decided to do something about it.   I also saw this workout on Facebook earlier this week and decided I wanted to see if I could do any of it.   Ended up with a very modified version, I can only walk up the stairs, and jump one at a time and that was hard!   New goal to be able to do this whole workout.  :)  I keep adding goals :)

Breakfast:
Time:  8:00
Hunger  Level *: 3
Ate: pina colada smoothie
Comments:

Snack:
Time:10:20
Hunger Level*: 3
Ate: ningxia wlt
Comments:

Lunch:
Time:11:30
Hunger Level*: 3
Ate: Chia seed wraps with veggies and chicken, avocado ranch.  (It's a premade kit)
Comments:

Snack:
Time:1:30
Hunger Level*:3
Ate:  Ben and Jerry's Half baked. 
Comments:  Waiting on an email...I hate waiting. So I watched a movie and ate ice cream.  :)

Dinner:
Time: 6:30
Hunger Level*: 3
Ate: ham and cheese sandwich with spinach
Comments: I took our classic sandwich ala hubby and added some spinach on top to get my last veggie servings of the day.  ;)  Hubby thought it was gross!


Water intake:  64

Daily Wins:

Workout!  some yoga tonight too.  Got my veggies.   Exercised my way out of feeling depressed.

Health Challenge Tally:

Eat a Healthy Breakfast (1)  Check!

Drink 64 oz water (2 pt)  Check!

Eat 2 fruits (1)

Eat 3 Veg (2)  Check!

30 min of cardio(2)  Check!

No Treats (1)

Health Supplement (1)  Check!!

Post a Health Tip (2)  CHeck!!

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

8.  Brenda Vance Stairs. 

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 27 of 100---drinking water

Today I have been feeling just out of it, really having a hard time concentrating and very blah.   Thinking and looking at it.  I have realized my water intake has been very lackluster.   Our body is made up of 60% water.   It is really important for day to day functions.
So...what does water help with? 
Those aches and pains in muscles and joints.
Clarity of mind
motivation...seems silly, but when it takes a lot of effort to get your muscles moving, its hard to want to do anything.
Water washes the toxins out of your body
Cravings
Movement, getting those 10000 steps is easier when you are heading to the bathroom frequently.
Water retention, another counter-intuitive, if you are not drinking enough the body holds on to more...
Migraines.  I have heard several people speak of how their increased water intake took away the migraines that plagued them for years.
Healthy, beautiful skin.  Being hydrated effects your skin directly, need less lotions, get less wrinkles.  Look younger.  Need I say more?


How much should you drink?
Generally it is said to have eight 8 oz glasses of water a day.  Usually when you are thirsty it means you are already getting dehydrated.   I crave sweets when I don't get enough water.  The best way to tell is if you are going to the bathroom approximately every 1-2 hours.   Your pee should be lemonade in color, if it is dark...you are not getting enough.  

How to get it in.
Try setting out the water you want to drink the night before.  I have two mugs I fill to get 64 oz.   I can see my intake immediately.  There is also a mug called hydr-8 which has lines marking where you should be every hour.  Take water with you everywhere, the car, in every room, make sure it is available.  You can add fruit or mint or lemons/limes to your water too.  I know if I am really dehydrated it needs to be sweetened.   Experiment and figure out what works for you. 

Let me know how you get your water in.  ;)

Healthy Journey day 64

Intentions for the day:  Clean the kitchen, complete the paperwork for the bank.  Eat 3 servings of veggies

Morning Blood Sugar:  97  I was a little surprised.  Apparently I had enough protein with the carbs.  :)  

Exercise:

Breakfast:
Time: 8:00
Hunger  Level *: 3
Ate: Pina Colada Smoothie
Comments:

Snack:
Time:11:00
Hunger Level*:2
Ate: tuna salad wrap with spinach
Comments:

Lunch:
Time:2:00
Hunger Level*: 2
Ate:Oreos and milk, pizza, ningxia, 
Comments:

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Dinner:
Time: 6:30
Hunger Level*: 3
Ate: Garlic Lime Chicken from Once a month Meals. ()   I burnt it, but it was still tasty!  Cucumber.  A slice of chocolate pie. 
Comments:


Water intake: 40 oz

Daily Wins:  Today I wore a pair of pants that are a size smaller.  A 14 instead of 16.   It wasn't on purpose.  I noticed as I took them off yesterday.  :)  Can't complain!  They fit perfectly!
Got my 3 veggie servings. 

Health Challenge Tally:

Eat a Healthy Breakfast (1) YEP

Drink 64 oz water (2 pt)

Eat 2 fruits (1)

Eat 3 Veg (2) Yep

30 min of cardio(2)

No Treats (1)

Health Supplement (1)  YEp

Post a Health Tip (2)  YEP

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Healthy Journey Day 63

Intentions for the day:


Morning Blood Sugar:  106   Definitely could have expected that.   It's time to add in more veggies

Exercise: exercise tv, 30 min

Breakfast:
Time: 7:30
Hunger  Level *: 2
Ate: hot lemon water and a pina colada smoothie
Comments:  My daughter loves these, yay!

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Lunch:
Time:11:30
Hunger Level*: 3
Ate:  A couple pieces of homemade beef jerky, crackers and tuna salad
Comments:

Snack:
Time:2 pm
Hunger Level*: 3
Ate: cheese chips and beef jerky
Comments:

Dinner:
Time:6:00
Hunger Level*: 3
Ate: pizza, a turkey sandwich made with a popover.  Ice cream cones
Comments:  Took the kids out for dinner...got really frustrated the 3 yr old wanted pizza, but then corndogs after ordering the pizza.  I was feeling a bit frazzled! 


Water intake:  40

Daily Wins:  got up early, 10000 steps. 

Health Challenge Tally:

Eat a Healthy Breakfast (1) yes

Drink 64 oz water (2 pt)

Eat 2 fruits (1)

Eat 3 Veg (2)

30 min of cardio(2)  yes

No Treats (1)

Health Supplement (1) yes

Post a Health Tip (2)  yes

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 26 of 100---sometimes you just need help

I should stop stealing pictures, but loved this one I found it here

Today I have been looking for a personal trainer.   I am well versed in nutrition, exercise, etc.  But for some reason  still have trouble bringing it all together.  I need someone to critic my form, who knows what they are talking about.  Someone who will really hold me accountable.  It is time to have someone to push me that much more than I push myself.   Do I really push myself?  I don't think enough.  I need someone to help me avoid injury, and remind me to warm up and cool down and stretch.   All of those things! 
No one knows what you need unless you ask.  So it is time to ask for help.  Stop hiding and thinking I can do it all myself with youtube videos and internet plans.  It's time to ask the expert and make sure it is all done right. 

So anyone know a good personal trainer that would let me bring a 3 yr old...or will come to my home?  :)

Day 25 of 100--are you a couch potato?

Image found here

The disease of sitting. It's been mentioned a lot lately.  Rated up with smoking as a leading cause of heart disease. Check out this article from CNN, and this one from Dr. John Day.  Are you guilty?  I know I sure am.  On an average Sunday I am usually under 3000 steps.   I tend to migrated over to the sitting position at many times during the day, then get stuck there and not move for a while.

The best thing to do is get up and move through the day.  Get a pedometer and track your steps.  See how many you get in a day and then work to increase them.   It's good to know your starting line.  :)  The recommended number of steps in a day is 10,000 or about 5 miles.

Try getting some Random Acts of Fitness or (RAoF).  As you go about your day take the stairs twice, march in place while brushing your teeth, park far away from the store.  While putting away laundry take multiple trips.  Play with your kids, chase them.   Be aware of time you sit that you could be moving instead.   You can position the treadmill or exercise bike in front of the TV and watch while riding/walking.  Get up and march in place during commercials.  Really it is all about moving!  Jonathan from Boot camp says that exercise is anything that gets your heart rate up more than sitting.   So what exercise are you doing?

I have a fit desk, but you can also just get a little bike to put under your desk for when you are sitting and there isn't another option.   I am thinking I need one for under my computer desk.  I have a desktop now, which doesn't lend itself to the fit desk.  When I read and plan with my ipad first thing in the morning it is at the fitdesk though!  :)

So how are you keeping active through the day.  Avoiding sitting and moving more?  I need more good ideas to remind myself to stay moving.  Share away!

Healthy Journey day 63

Intentions for the day:  Have a restful Sunday with my family.


Morning Blood Sugar: forgot to check...

Exercise:   Stretching

Breakfast:
Time:  9
Hunger  Level *: 3
Ate:  Pina Colada smoothie
Comments:

Snack:
Time:11:00
Hunger Level*: 3
Ate:  Pancakes and eggs, bacon.  A banana
Comments:

Lunch:
Time:12
Hunger Level*:4
Ate: lime parfait
Comments:

Snack:
Time:4:30
Hunger Level*:3
Ate: lime parfait
Comments:

Dinner:
Time:6:00
Hunger Level*:3
Ate: lime parfait and chips with con queso.
Comments:  The lime parfait is really good, I'm just feeling a little down today...seems that I am eating a bit emotionally for no reason.


Water intake:48

Daily Wins:

Quiet day.  not sure I have wins today....feeling a little blah

Weekly assessment:   I am going to start weighing in on Fridays...the last one was 196.2  I am feeling like I am not making the progress that I want to.  Today would demonstrate that fact, with how I have eaten.  After 62 days, Almost 10 weeks!  I should have made more progress.  Just a bit frustrated I guess...guilting myself over progress not seen, but yet, not making the effort to get said progress.  I am spinning my wheels and attempting the same thing over and over again.  Just frustrated.  
Goals this week:  Incorporate more veggies and RAoF.

Health Challenge Tally:

Eat a Healthy Breakfast (1)  yes

Drink 64 oz water (2 pt)

Eat 2 fruits (1)

Eat 3 Veg (2)

30 min of cardio(2)

No Treats (1)

Health Supplement (1) yes

Post a Health Tip (2)yes

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 24 of 100--coconut oil

Have you met my friend coconut oil?   It is fantastic stuff!  Anti-fungal, weight loss promoting, great for the skin.  What else can you ask for??

Full of medium chain fatty acids, Coconut oil is solid at Room temperature and melts at the touch of your hand.    The medium Chain fatty acids are quite beneficial.   See this article to read more. 

Webmd talks of its benefits for moisturizing the skin.  We use it with some essential oils for my daughters eczema, with amazing results!

It is also sited that 10 ml of coconut oil 3 times a day can reduce waist size.   I am not that dedicated to eating coconut oil.  But I will tell you what I do.  

I have replaced all my shortening with coconut oil  It works perfectly for this.  Same consistency, and yet much healthier!

Saute veggies

Replace half of your butter with coconut oil.

Moisturize your skin. 

Give manicure/fingernail massages.

use in place of diaper rash cream  (you would want a separate container for this)

Great as a lip balm

Can use to make lotion.

I feel that it is quite versatile. And tasty!

Give it a try and let me know what you think!

Healthy Journey Day 62

Intentions for the day:  Complete dishes before bed, get exercise in, do laundry


Morning Blood Sugar: 96

Exercise:  Turned on Exercise TV walked in place and moved to it, even though I couldn't do all the actions.   40 minutes...broken up though as I put a boy in the bath tub, found him clothes and got him dressed during it all.  

Breakfast:
Time: 9 AM
Hunger  Level *: 3
Ate:  Peach Crisp
Comments:  I'll have to post this one.  Its easy and yummy!

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Lunch:
Time:12:30
Hunger Level*:2
Ate: Peach Crisp, half a cucumber a little ranch, a couple of pot stickers
Comments:  We were in a hurry, so didn't have a chance to sit and eat.

Snack:
Time: 3:30
Hunger Level*:2
Ate:  Bacon, peach crisp, a little more peach crisp, it sure has hit the spot this week!
Comments:

Dinner:
Time: 5:30
Hunger Level*:3
Ate:Rather continued grazing from earlier....more bacon, pretzels and cheese sauce.  IT's a fantastic recipe, check it out here. a fudge round, just because it has been a long time since I had one.  Ummm wasn't worth the calories.  :)
Comments:


Water intake:  64 oz

Daily Wins:  Ate veggies when I was in a hurry instead of grabbing chips.  We ate at home instead of buying takeout. 

Health Challenge Tally:

Eat a Healthy Breakfast (1)  YES

Drink 64 oz water (2 pt)  YES

Eat 2 fruits (1)  YES

Eat 3 Veg (2)

30 min of cardio(2)  YES

No Treats (1)

Health Supplement (1)  YES

Post a Health Tip (2)  YES

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Carl's Pretzels

My brother made these the other day for a pretzel night, oh so yummy.  They are a very soft dough.  I kneaded about another cup of flour into it and then we cut them into small cubes.   Extremely good when dipped in Salsa Con Queso dip.  :)

Carl's Pretzels

Source: Carl via food.com

Course: Snacks and Sandwiches

Serves: 12

Ingredients

• 2 1/4 tsp yeast
• 1 1/4 c warm water
• 1/4 cup packed brown sugar
• 2 cups bread flour
• 1 cup water
• 1 T baking soda
• coarse salt (optional)
• 2 T butter melted (optional)

Directions

1.  In a small bowl, combine yeast and warm water.
2.  Let stand for 5 minutes while you prepare the next step.
3. In a large bowl, place the brown sugar, 1 cup flour and the yeast mixture (when it is ready)
4.  mix well.
5.  Then, stir in enough of the all-purpose flour to make a soft dough.
6.  Turn dough onto a well-floured surface and knead for about 3 minutes.
7. Cover and let rest 20 minutes.
8.  Cut dough into 12 pieces.
9.  roll each into a 12-15 inch long rope and shape into pretzels.
10.  In a shallow bowl, add 1 T baking soda to 1 cup water.
11.  Dip each finished pretzel shape quickly into water, shaking off excess.
12.  Place immediately on greased baking sheet.  Sprinkle with salt.  (if desired).
13.  Bake at 475 degrees for 6 minutes or until golden brown.
14. Remove from pan quickly and serve with melted butter brushed on top or with your favorite topping.

Amount Per Serving
Calories: 95.6
Fat: .2
Cholesterol: 0
Sodium: 316.5
Sugar: 4.5
Carbohydrate: 20.7
Fiber: .7
Protein: 2.4

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Day 23 of 100--bring on the positivity

Being positive makes a huge difference in your life.  Looking at the glass half full instead of empty helps combat depression, and improve your outlook on life. 

This article is on the opposite end of the spectrum but looks like it will help us find more positivity. http://www.success.com/blog/how-to-stop-the-rampage-of-negative-thoughts

When faced with a task that seems difficult. Look at the way your thoughts are formed.  Are you thinking "I hate this" or "I don't want to". Try substituting other thoughts such as "I'm so greatful for this opportunity" or "I deserve to feel good so I will..."  

At first it will seem awkward.  But with practice the new more positive thoughts will take over and your mood will be heightened as well.  

Healthy Journey Day 61

Intentions for the day:
Get ready for hubby to get home.   Clean and make everything feel welcoming.

Morning Blood Sugar:  totally forgot to check this morning,  I started texting my husband instead...

Exercise: about 5 min

Breakfast:
Time: 8 am
Hunger  Level *: 3
Ate:  pina colada smoothie
Comments:

Snack:
Time:  10 am
Hunger Level*: 3
Ate: Ningxia wlt
Comments:

Lunch:
Time:  noon
Hunger Level*:  2
Ate:  leftover tacos, yum.   Some peach crisp.
Comments:

Snack:
Time:4 pm
Hunger Level*: 2
Ate:  peach cobbler
Comments:

Dinner:
Time:5 pm
Hunger Level*:  3
Ate:  teriyaki wings,  carrots and celery with ranch and a few fries  a couple bites of cookie dough
Comments:


Water intake:  32 oz, the little man stole my water and then I forgot to drink...a total excuse!

Daily Wins:  Baked a bunch this morning, a little nervous over the results of our project...but everything turned out well that way.  Had a great evening welcoming home the hubby.

Health Challenge Tally:

Eat a Healthy Breakfast (1)  yes

Drink 64 oz water (2 pt)

Eat 2 fruits (1)  yes

Eat 3 Veg (2)

30 min of cardio(2)

No Treats (1)

Health Supplement (1)  yes

Post a Health Tip (2)   yes

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch! 

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 22 of 100 Exercise for your mood

Thanks pinterest for the picture!

Exercise is a huge mood booster.  You get those endorphins moving and suddenly the world is your oyster again. 
This afternoon was a rough one for me.  My husband has been gone all week on a business trip (Single parents I applaud you!)  I was waiting to hear on the results of a project we are working on, and they won't show up until tomorrow even though we thought it would be today.  Everything seemed to be against me.  I was becoming more and more of a sourpuss and it wasn't pretty.  I turned on an exercise video...just picked one and started moving.   I wasn't doing all the movements right, in fact I walked in place when they did lunges.  But what I did do was get my heart rate up.  After a day full of sitting I needed that.  I needed to move, I needed to do anything else other than sit and mope.  After just 5 minutes, I felt my mood start to improve.  By the end of 15 minutes all the grumpy was gone and I was feeling good again.   So this is just a reminder that Any movement is good movement.  And to find something that makes you happy, lights you up and feels good.   If it isn't fun you are not going to do it.  And moving is an immediate mood booster!   So next time you feel grumpy do the 5 min test.  Go for a walk, turn on some youtube zumba and get grooving.  :-D  I promise you will feel better!

Healthy Journey Day 60

Intentions for the day: complete payroll, sweep and mop the kitchen floor.


Morning Blood Sugar:  104

Exercise: Tried out some videos on our TV, about 15-20 minutes.   I started in a bad mood and moved to a good one.  Must remember that happens!

Breakfast:
Time:  8 am
Hunger  Level *:  3
Ate:  pina colada smoothie...mostly coconut milk and pineapple with a little vanilla protein.
Comments:

Snack:
Time: 10:00
Hunger Level*:  3
Ate:  Oatmeal and ningxia
Comments:

Lunch: 
Time: 12:30
Hunger Level*:  2
Ate:  Wrap, turkey and ham, green pepper, cucumber and spinach
Comments:  Yum!

Snack:
Time: 4 pm
Hunger Level*: 3
Ate: doritos, oreos and milk.
Comments:  Have been waiting to hear about a project we are working on.   The suspense was killing me.   A little stressful to say the least. 

Dinner:
Time:  6:00
Hunger Level*: 2
Ate: tacos.  taco meat, salsa, cheese sauce and lettuce
Comments:  We were supposed to have chow mein casserole, but while I was cooking the hamburger, I decided I would rather just make tacos, so I did. 


Water intake:  64 oz

Daily Wins:  got in some exercise,  felt so much better afterwards.  Need to remember that.   Mopped the kitchen floor for the first time, in I don't know how long.   Got payroll taken care of for the company.   Some good stretching.

Health Challenge Tally:

Eat a Healthy Breakfast (1)  Check

Drink 64 oz water (2 pt)  Check

Eat 2 fruits (1)  Check

Eat 3 Veg (2)  Check

30 min of cardio(2)  Half Check

No Treats (1) 

Health Supplement (1)  Check

Post a Health Tip (2)  Check

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October
7.  The Amy stretch!

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Roasted cauliflower

 

Roasted Cauliflower.

I had some Cauliflower in the fridge that I needed to use, and eating a bunch of it raw just wasn't sounding appetizing.   So I typed it into google and found a yummy sounding cheesy version.   In the comments they mentioned they roasted it.  Roasting?   I've roasted broccoli and kale, yum kale chips!  But never cauliflower before.  So I decided to give it a go!  Turned out great!!

Here is the recipe!

One head of cauliflower, washed and cut into florets

2 T olive oil

Salt and pepper, to taste

Spread the cauliflower florets out across a cookie sheet.   Drizzle with the oil and sprinkle salt and pepper over the top.  I give the pan a few shakes and spread the florets out with my hand, making sure they are evenly spaced and got into the good flavors!   

Bake at 400*F for 20 min or until tender.   Check and shake the pan half way through.  

Enjoy!

Day 21 of 100--Sleep is your friend

She looks restful!

While working in the hospital I would tell patients that they needed their sleep, as that is when the body goes to work to heal everything that need healing. 

This isn't only the case after surgery...your body goes to work repairing and fixing everything while you are asleep. Sleep is restorative in many ways.  

So are you getting enough sleep?   I have found that I need just over 8 hours to really feel in peak form.  That hasn't happened for a while.   What is your magic number?   Experiment and figure it out.  Adults need at least 7 hours of sleep each night.  Sometimes it is really hard to get, so here are some tips.

Going to bed.   It is helpful to go to bed and wake up at the same time every day.   Your body gets used to the cycle and it is easier to fall asleep and wake up the next morning.   Darken your room.  Stay away from electronics for the last hour before you go to sleep.   See an article about how it harms your sleep here.

Dr John Day is a cardiologist that I used to work with.  He has many great ideas on his website, including 10 ways to Cure Insomnia Without Medications.  There are some great ideas there.  In his newsletter he suggested setting a reverse alarm clock so that when it goes off you turn off everything and climb into bed.   I have not tried it yet, but sometimes I wish I would.  :)

Waking up gets easier as you get to sleep earlier.   Set your alarm for the time you actually want to wake up.  Snoozing is actually a misnomer.  You don't get any additional restful sleep as it takes time to get into REM.  After you wake up turn off the alarm (keep it on the other side of the room) and make your bed.  If you do it right away you are much less likely to climb back in. 

As you get to sleep earlier and get more rest, waking up earlier, your body will thank you with more energy, less cravings, and an easier time sleeping.  Give it a try!  (I'm going to tonight!!)

Healthy Journey Day 59

Intentions for the day:
Watch the business phones more closely, get the bills paid, Start inputting time cards

Morning Blood Sugar:  98  Considering I felt like I was over eating.  I will take it!

Exercise: Walked in place for 5 minutes...

Breakfast:
Time:8:00
Hunger  Level *:  2
Ate:  Coconut steel cut oatmeal
Comments:

Snack:
Time:10:45
Hunger Level*: 3
Ate:  Ningxia and 3gttsWLT
Comments:

Lunch:
Time:1:20
Hunger Level*:  2
Ate: Last of the tuna salad on flatbread with some spinach.  Sun Chips on the side
Comments:  Actually went to the store hungry and only spent $15 mostly produce.  I was surprised!  Feeling the need to stick to our budget...So far it has gone really well this month!  Normally I would have stopped in a drive through, but decided to make a meal at home instead.   It was yummy!  And now I have lots of veggies for the next few days.

Snack:
Time: 3:30
Hunger Level*:  3
Ate:  Doritos and swiss rolls.   Not exactly healthy. 
Comments:

Dinner:
Time:6:30
Hunger Level*:  3
Ate:  Chicken Pillows. Roasted Cauliflower
Comments:


Water intake:  64 oz

Daily Wins:  Achieved my goals today.  This includes labeling my new files folders and paying all the bills.  Feeling accomplished!   Now to get to sleep earlier so I can get up earlier.  :)

Health Challenge Tally:

Eat a Healthy Breakfast (1)  Check

Drink 64 oz water (2 pt)  Check

Eat 2 fruits (1)

Eat 3 Veg (2)  Check

30 min of cardio(2)

No Treats (1)

Health Supplement (1)  Check

Post a Health Tip (2)  Check

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Day 20 of 100--overeating is a gift

When you find yourself over eating,  remember it is a gift.   You are being alerted that your current experiences are out weighing your coping mechanisms.  You don't know how to cope with it yet.   I have found that since I started realizing this, when I over eat I stop and ask myself why.  Soon the answer will come.   Sometimes it isn't what I would have thought.  Now those over eating/emotional eating episodes are fewer and farther between.   The more you check in and figure out what is going on, the more you will understand.  Try it!  :)

Healthy Journey Day 58

Intentions for the day:
Clean house, go to bed earlier (maybe 9:30 or 10) Drink more water

Morning Blood Sugar:  104

Exercise: 5 min of arms.  

Breakfast:
Time:  9:30
Hunger  Level *:  2
Ate:  Grapefruit
Comments:

Snack:
Time:  11:00
Hunger Level*: 2
Ate: Clean coconut steel cut oats from Organize yourself skinny and some ningxia (3gttsWLT)
Comments: pretty tasty....going to have that for lunch tomorrow

Lunch:
Time:1 pm
Hunger Level*: 3
Ate: a turkey and ham wrap with tons of veggies.  yummo!!   Some Peach Crisp
Comments: My friend KB came over with her kidlets for lunch.  We rather cleaned out our fridges to make the wraps.  I had no veggies in my fridge, she had a ton.  :)  Cucumber, pepper, lettuce and spinach, olives and avocado went on our wraps.  It was yummy.   We have not had time to sit and talk for a while so it was really nice to catch up!  I made a peach crisp with peaches from our freezer, it was so yummy!

Snack:
Time: 4 pm
Hunger Level*:4
Ate: more crisp and a little of the mint brownie ice cream thingy I made. 
Comments:  I think I had a little emotional eating going on today.   We have a few uncertainties going on, and it was catching up to me.   It took me most of the day to realize that is why.   Remember over eating is a gift..

Dinner:
Time: 6:30
Hunger Level*: 3
Ate:  Tuna salad and crackers  the rest of the crisp.
Comments:  Yummy...not as hungry as I should have been to be eating that much...


Water intake:  32 oz   Having a hard time with this again.  Time to really focus.

Daily Wins:  Had a great visit with my friend, got the kitchen and living room clean.  Started thinking about paying bills.  :)

Health Challenge Tally:

Eat a Healthy Breakfast (1)  Check

Drink 64 oz water (2 pt)

Eat 2 fruits (1)  Check

Eat 3 Veg (2)  Check

30 min of cardio(2)

No Treats (1)

Health Supplement (1)  Check

Post a Health Tip (2)  Check.

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. 

Personal Pizzas

My Daughter asked for these the other night.   They are fun as you can make whatever flavors you want.   Makes 5 thin crust pizzas.   

Personal pizza dough

2 cups white flour
1 cup whole wheat flour
1/4-1/2 cup flax seed, ground
4 tsp yeast
1/2 tsp salt
1/2 tsp sugar
4 tsp oil
1 1/3 cup hot water

Combine flour, yeast, salt and sugar in the bowl of a stand mixer fitted with dough hook.

Grinding Flax Seed

Combine Hot water and oil in a measuring cup.  As stand mixer is running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball.  Dough should be quite soft.  Add a little more flour or water if needed to get the right texture.  Mix until the dough forms a ball and the process for 1 more minute to knead. 

Allow dough to sit for 10-20 minutes while you gather pizza toppings. 

Preheat oven to 400*F

When ready split the dough into 5 equal balls and roll out.   We make thin crust pizzas with this dough.  

Top with preferred toppings.  We use spaghetti sauce, pepperoni and olives. Start with sauce, spread over entire crust then sprinkle some Parmesan over the top. Cheese and other toppings.  Especially the penzeys pizza seasoning!!

Bake for 10-15 minutes.  Enjoy!!

Topping ideas

BBQ chicken

Ranch chicken and bacon

Pepperoni and olive

Pepperoni

Veggie...just clean out the fridge. :)

Sausage

Pepperoni sausage olive and tomato

Ham and pineapple.  

Tuna Salad

This was my lunch today.  Oh so yummy!!

The onion gives it a sweet zest.  Mmm. Looking forward to having more tomorrow. 

2 (7 oz) cans albacore Tuna (I use costco brand)
4 stalks of celery, diced
1/2 red onion, diced
2 T freeze dried dill
1 T dill relish
1 cup mayo (more if desired)

Drain Tuna and break up in large container.   Add celery, onion, dill and relish and mix adding mayo.  Combine thoroughly.   Eat immediately or refrigerate to allow flavors to meld.  Good with a side of veggies, with noodles, crackers, or as a sandwich or wrap.  Get creative!  

Healthy Journey Day 57

Intentions for the day:  Make dessert for dinner at my brother's house tonight.  Make phone calls for hubby.  Get my daily work done


Morning Blood Sugar:  95.   Felt hungry as I was going to sleep last night.  That is a very odd thing for me.  Perhaps it is a good thing too!

Exercise: Skipped...was sending hubby on a road trip, and my leg still hurts.  Think it is time to call for help on that.  

Breakfast:
Time:9 am
Hunger  Level *:  3
Ate:  shredded mini wheats and milk
Comments:  Yum

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Lunch:
Time:1 pm
Hunger Level*: 2
Ate:  Tuna salad and crackers  A little mint ice cream as I was making dessert for tonight. 
Comments:  Full of veggies and very tasty!

Snack:
Time:
Hunger Level*:
Ate:
Comments:

Dinner:
Time: 6:00
Hunger Level*:  3
Ate: Spaghetti and french bread, green beans.   Icecream brownies for dessert
Comments:  Very yummy dinner with my brother's family.   He made the french bread himself.  I'm going to have to find that recipe. 


Water intake:  32

Daily Wins:  took care of business stuff, including a lot of phone calls...not my favorite thing.   Made a yummy dessert (that took all day!)  Avoided extra purchases at the store.  So far I have stayed in budget this month.  Feeling great about that!

Health Challenge Tally:

Eat a Healthy Breakfast (1)  Check

Drink 64 oz water (2 pt)

Eat 2 fruits (1) 

Eat 3 Veg (2)  Check!

30 min of cardio(2)

No Treats (1)

Health Supplement (1)  CHeck

Post a Health Tip (2)Check

2015 Goals:

1.  Post a total of 365 days on the blog

2.  Run a 10 min mile
3.  Squat 95 lbs

4.  Complete morning and evening routines on a daily basis. (100 days straight!)

5.  Weekly meal planning

6.  Run a Half Marathon in October

**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level.  Ideally, aim for around a level of 3 to begin eating.  If you are at a 5 or above, you are not biologically hungry.  If you are at 2 or lower, you're likely over hungry and at risk for overeating."  Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch.