Menu Planning

Do you have a day that you sit down and plan out your meals for the week?  I do and Monday mornings work best for me.  I've been doing it for over 5 years now and have quite a collections of weekly menus.  At first it was hard.  I didn't even know where to start.  I took some advice from different experts like Martha Stewart and Pam Young and Peggy Jones They taught me to first assign a type of meal for each day of the week. Such as

Monday: Chicken or Pork
Tuesday:Soup
Wednesday: Leftovers
Thursday: Crock pot
Friday: Fish
Saturday: Beans
Sunday: Beef

Then start trying out recipes you think your family would like.  Over the months you will start to have a collection of favorite recipes that you can rotate throughout the year.

After I write out the week's menu I sit down with the recipes and devise a shopping list which also has the breakfast, lunch and snack favorites already listed.

There are also a lot of websites out there that already plan your meals for you with recipes and shopping lists. Just type Menu Planning in the search engine to find them.  Here is one I used to use

http://www.foodonthetable.com/

The biggest benefit to all this is saving time and money.  I'm not wasting time walking through the store every evening trying to figure out what's for dinner then giving up and going for take out.

Weight Watchers Week 7

Have you ever wanted something and knew if you would do just one thing it would happen?  Well that is how this weight loss journey has been.  I know I could lose this extra weight if I would just exercise.  Last week I was so good to get up and walk everyday but this week I've only got out the door once.  Our talk this week at meeting gave me an idea that might help.  When I get up, put on my walking shoes.

The Active Life

1. Do what you like
2. Pace youself
3. Set goals
4. Ditch the all or nothing attitude
5. Don't go it alone
6. Bring in a pro
7. Make it easy to exercie
8. Do different things
9. Keep track

So make your move and get active!

Weight Watchers Week 6

Keeping up with my WW posts is a little more challenging than I thought.  I missed WW meetings 3 and 4 and last week I just never found time to make an entry.  With that said I'd like to say I hope to be more diligent in the future.  I am losing weight however slowly.  In the last 5 weeks I have lost a whopping 4 pounds!  People say, "that's great" "at least it's in the right direction" or "keep working the program, it works"  This is all very true but I must be honest with myself and ask am I really working the program?  The answer is no.  I do stay within my points most days but the part I struggle with is exercise.  One very key element to the program is activity points.  Each person has an activity point goal for the week which is determined by current weight.  My goal is 14 points which is 2 points each day or a half hour brisk walk.  Let's see if I can commit to this goal this week and watch those pounds drop a little faster.

What about you?  What do you find the most difficult part of weight loss?

Weight Watchers Week 3

I would love to say I followed the program perfectly and lost 2 lbs, but truth must be told.  My weight stayed the same this week.  I stayed within my point allotment but my exercise routine has something to be desired.  So today’s weekly meeting topic was perfect for me.

The Perks of Exercise

Besides losing weight a little quicker it also combats health conditions such as diabetes and high blood pressure, it puts you in a better mood as you release endorphins,  it boosts your energy and it helps you get a better night’s sleep.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

There are really only two requirements when it comes to exercise, one is that you do it and the other is that you continue it.

Weight Watchers Week 2

I had a very successful week! I’m down 2.8 lbs!

WW takes all the guess work out of tracking food and exercise.  And now with technology it’s even easier.   I track all my progress on the WW website in addition I have the WW app and bar scanner on my phone.  I put my phone up to the scan bar on an item of food and it gives me the nutrition and points value.  I love it!

My favorite product this week is the Aloha!  Almond Bars.  They don’t melt in the car!  Even my Texas car!

At this week’s meeting we talked about ways to spice up our cooking.

Some ways to explore spices to enhance your cooking:

One of my favorite spices for the grill is Tony’s Cajun Seasoning. I put it on almost everything.

Here are some others from the group:

Allspice in meatballs

Cinnamon on peaches on the grill

Chili on pineapple on the grill

Horseradish in mashed potatoes

Nutmeg in cooked carrots

Sage in egg dishes

These were just a few suggestions.  Our challenge is to try a new spice this week.  I’m going to the WW community board to see what they are suggesting too.

So until next week - Shake! Shake! Shake it up! Add some flavor then go savor!

Weight Watchers Week 1

The weight loss journey begins again.  How many of you have started a diet, lost a few pounds, got bored, quit and gained the weight back?  Me too.  Besides the fact that I can’t fit into my spring or summer clothes right now, I also have my step daughter’s wedding coming up in a year.  Now I know I’m not morbidly obese but I am overweight which equals unhealthy.

So I went to a Weight Watchers meeting last week and thought I would use my blog to track my journey.   The topic for this week is grocery shopping.  One thing I found interesting from the discussion was that all the good healthy stuff is on the perimeter of grocery stores and all the bad unhealthy stuff is down the center isles.

They gave us a list of things to avoid such as:

Potato chips

Regular soda

White bread

Pre-made” lunch” packs

Canned fruit in syrup

Granola (even low fat is high in sugar)

Frozen tacos

100 calorie snacks bags (because they don’t satisfy and you eat again)

Prepared chicken wings

Fill your grocery cart with these instead:

Fat free Greek yogurt

Whole grain reduced calorie bread

Fresh fruits and veggies

Peanut butter

A treat or two in easy to control portions

Hummus

Fat free salsa

Eggs

Canned beans

Quinoa, barley, bulgur and other whole grains

Skinless, boneless chicken breasts

100% bran cereal no sugar added

 Some other tips WW suggests are:

*Plan your week’s menu ahead of time, then create a shopping list (include a treat); write the items in the order on your route through the store

*Eat a healthy snack before you go so you’re less vulnerable to bakery aromas or appealing-looking items on the shelves.

*Shop alone so you’re not swayed by requests, especially from the kids.

 By sharing my journey I’m hoping to inspire those of you out there who also are need to lose a few pounds to get back to that healthy weight. 

Weight Watchers Week 1

3 Ways to Make it a Good Morning!

Yes, my college roommate hated me.  I would rise and shine at 7 every morning singing and get ready for my day.  Out of sympathy I would blow dry my hair in the hall.   I’m one of the weird ones.  I love mornings.  I’m a morning person.

And over the years I’ve learned that mornings can either make or break your day.  Remember: Stress and anxiety wreak havoc on your immune system.  Enter your day happy and relaxed, and you greatly increase your chances of a healthy, productive day.  The days I get up and follow my morning routine, I feel so much better about everything at the end of the day.  That being said, I thought I would share with you three things you can do to make your mornings a good morning too.

1.       Invest in a coffee maker with a timer

I’ve always loved waking to the smell of coffee in the morning.  I even read in the news that the smell of coffee does actually help wake you up.  (but us coffee folk have known that for years).

2.       Set your alarm earlier so you make time to get in God’s word

By seeking God first in the morning we are focusing on our Creator, the one who made us, formed us and created us in His image and in His likeness.

And when we focus on Him and seek him in the first part of our day… we are taking hold and claiming the peace, the joy, the love that only God can provide to us… and this will last us the rest of our day!

“But seek first his kingdom and his righteousness, and all these things will be given to you as well.” -Jesus, Matthew 6:33

“Oh God, thou art my God; early will I seek you” -David, Psalm 61:3

3.       Gather all your bathroom necessities in a basket so you don’t forget anything and your sink vanity is clean and organized.

This is a trick I learned from one of those “how to be organized” books I’ve read.  I have a portable caddy under my sink where I have my, facewash, lotion, deodorant, vitamins, bottled water (I can’t stand the taste of tap water) make up and perfume.   When I get ready in the morning I just pull out the caddy and then return it after finished.

It’s a short and simple list but it works.  So tomorrow when someone says ‘good morning’ you can say, ‘yes, it is!’

5 Week Challenge

Courtney’s post this morning at Women Living Well  was a real answer to prayer.  I’ve been so frustrated this spring because half my clothes I bought two years ago after losing 50 pounds don’t fit anymore!  I’ve gained 20 pounds back these last two years and all I can blame it on is my lack of discipline. 

Courtney is starting a 5 week challenge with 5 different disciplines for each week: mind, body, spirit, work, and time. Week one will be a healthy habit body challenge, and it could not have come at a more perfect time. Check out her post here

5-weeks-5-disciplines-5-challenges

My goal this week is to track my food.  When I originally lost my weight I was so good about this but when I met goal I got lazy and quit.

So Wonderfully Complex,

~Kristina

Home Style Chicken Dinner

It seems most blogs I follow have a place for recipes.  I love good easy home comfort recipes and this is one I found years ago.  I can’t even tell you where I found it.

Any way I call it Home Style Chicken Dinner and serve it at least once or twice a month.

The first thing before I begin is gather everything I’ll need, not only the ingredients but all cooking tools as well.

Dried basil

Lawry’s seasoned salt

Garlic powder

Pepper

Olive oil

4 chicken breasts

6 small red potatoes

2 med sweet potatoes

1 med green bell pepper

3 small tomatoes

Cooking spray

Chopping block for vegetables and one for meat

Knife for cutting vegetables

Small bowl for mixing seasonings

Measuring spoons

Meat pounder

Large mixing bowl

Two large wooden spoons

13x9 baking dish

Preheat oven to 400° F

Pound out chicken breasts

Cut up the vegetables into bite size pieces place in large mixing bowl

In a small bowl mix together

2 tsp basil

1 tsp seasoned salt

½ tsp garlic powder

½ tsp pepper

2 Tbs olive oil

Cover chicken with a couple tsp of season mixture and with the rest toss the vegetables

Spray 13x9 baking dish

Pour vegetables In dish and place chicken on top

Baked uncovered 45-50 minutes.

Simple good and oh so easy!