The days just fly by; here we are again looking at another week!
I'm excited, hopeful and almost giddy. . . but more on that later.
First, I would like to announce that I have reached 10 subscribers. Yay! Thank you to family, friends and those who I have never met for taking the time to not only read my musings but also subscribe :) I appreciate you!!
What's on tap for this week?
My hubby came up with a great idea (he's full of good ideas and I love him for it!) that incorporates my cooking enjoyment and desire to blog more often. That's efficiency!
This week will be the planning phase as I will be on a business trip for part of the week which leads me to why I'm excited and even a little giddy. Even though I will be traveling with my boss, I am looking forward to getting away to a cool city! I'll post about the trip when I return.
I've been fortunate enough to have traveled to Denver & San Diego so far this year. It's a nice change of pace even though the travel time will be epic; we'll be in the air for the majority of this trip.
Health-wise, I have scheduled gym time for tomorrow afternoon. This evening I ran errands for the trip (does that sound like an excuse to you as much as it does to me?). While away, I will use my fitness DVDs and the trip should involve lots of walking.
Well that's it for me and this week. What do you have planned?
- Kareen, RD
Monday, June 21, 2010
Monday, June 14, 2010
Monday Pain
Every Monday starts off early. . . like 2 a.m. early. My husband has a long commute at the start of every week so he's out of the house before the thought of dawn enters the night's mind. I try to go back to sleep but, at my request, he calls me periodically to check in and I just have a hard time falling back asleep.
No matter how early we go to bed, getting up at 2 a.m. hurts. Eating right and working out on Mondays is a challenge.
Today I made a choice to eat on plan: according to Sparkpeople, my calories were spot on! Today I made the choice to workout at my new gym. Yep, I took the plunge and joined. I went to a Zumba class tonight and had a ton of fun!
I'm now home sweaty and tired but feeling wonderful because I accomplished the health goals I set for myself today.
Taking it moment by moment,
- Kareen, RD
No matter how early we go to bed, getting up at 2 a.m. hurts. Eating right and working out on Mondays is a challenge.
Today I made a choice to eat on plan: according to Sparkpeople, my calories were spot on! Today I made the choice to workout at my new gym. Yep, I took the plunge and joined. I went to a Zumba class tonight and had a ton of fun!
I'm now home sweaty and tired but feeling wonderful because I accomplished the health goals I set for myself today.
Taking it moment by moment,
- Kareen, RD
Friday, June 11, 2010
"A-ha" Moment Not Needed
Wanted to share these experiences with you from this past Wednesday. Here it goes. . .
Situation #1
As my profile indicates, I am a Registered Dietitian. I have the pleasure of working with the community on an outpatient basis which can be both frustrating and rewarding at once. I received a call yesterday from someone seeking nutrition counseling for weight loss. Not an unusual request; what made it different was the desperation in the voice. This person sounded so desperate to gain control of his/her weight, it sounded like an emergency call. This person sounded as if they had reached bottom and was screaming as loud as possible for help. I was moved by the call. I can help this client and I know he/she will be successful because although I struggle with my weight, I am good at what I do and have a good track record with clients.
I digress.
What struck me about the call is that I am not in that same, desperate place. I really, really want to lose weight but I'm not desperate. I feel as if I've reached bottom several times but I'm not screaming for help. So now I am left to wonder what's in it for me. Doesn't that sound so Jillian Michaels? What benefit do I derive from remaining fat? I'm not going to over-analyze the situation but I am curious about me.
Situation #2
After work, I head to Wal-mart and choose a cashier. The people in line in front of me were obese. I mean morbidly obese. The whole family: mom, dad, 3 teenage girls. Their cart was full so it appeared to be a re-stocking type of grocery trip. And let me tell you. . . that cart contained only crap. Yes, I judged. I am a judger but what's the saying? "When you point a finger there are three fingers pointing back at you?" Close enough. . you know where I'm going.
Back to the cart: there's cake, packages of brownies, bags chips, bottles of soda and all the packaged, full-of-sodium-and-fat entrees you could imagine. Not a fresh fruit or vegetable in sight. I looked at my cart: water, high fructose corn syrup free whole wheat bread, low carb 6" tortilas and a pack of gum. Then I chuckled. Almost laughed out loud.
In all honesty, I have never eaten even half of the items I saw in the 'obese' cart but here I am overweight (very likely obese based on my BMI) and judging others because of their food choices.
So went my second weight loss reminder: it's all about portion sizes. You can get fat on 'healthy' foods. Trust me on this one. Hello? All foods have calories.
There are other consequences besides weight gain to consistently eating sodium-, fat- and calorie-laden foods but the crux of weight loss remains the same: calories in versus calories out.
So those three fingers pointed back at me. I am fat because of I've been eating out of control. I abuse food.
Next steps?
I may not be desperate to lose weight and I may not have actually reached bottom yet but I don't have to wait until I get there. If eating the right amounts of food and exercising daily have to be mechanical actions then that's what I have to do. There doesn't need to be an 'a-ha' moment flooded with emotion for me to get my butt in gear. There are a lot of things I do consistently not because I want to but because I have to or there are consequences: like my job.
So, it's my job to lose weight and get healthy. It's that simple.
Slowly moving to the mark,
- Kareen, RD
Situation #1
As my profile indicates, I am a Registered Dietitian. I have the pleasure of working with the community on an outpatient basis which can be both frustrating and rewarding at once. I received a call yesterday from someone seeking nutrition counseling for weight loss. Not an unusual request; what made it different was the desperation in the voice. This person sounded so desperate to gain control of his/her weight, it sounded like an emergency call. This person sounded as if they had reached bottom and was screaming as loud as possible for help. I was moved by the call. I can help this client and I know he/she will be successful because although I struggle with my weight, I am good at what I do and have a good track record with clients.
I digress.
What struck me about the call is that I am not in that same, desperate place. I really, really want to lose weight but I'm not desperate. I feel as if I've reached bottom several times but I'm not screaming for help. So now I am left to wonder what's in it for me. Doesn't that sound so Jillian Michaels? What benefit do I derive from remaining fat? I'm not going to over-analyze the situation but I am curious about me.
Situation #2
After work, I head to Wal-mart and choose a cashier. The people in line in front of me were obese. I mean morbidly obese. The whole family: mom, dad, 3 teenage girls. Their cart was full so it appeared to be a re-stocking type of grocery trip. And let me tell you. . . that cart contained only crap. Yes, I judged. I am a judger but what's the saying? "When you point a finger there are three fingers pointing back at you?" Close enough. . you know where I'm going.
Back to the cart: there's cake, packages of brownies, bags chips, bottles of soda and all the packaged, full-of-sodium-and-fat entrees you could imagine. Not a fresh fruit or vegetable in sight. I looked at my cart: water, high fructose corn syrup free whole wheat bread, low carb 6" tortilas and a pack of gum. Then I chuckled. Almost laughed out loud.
In all honesty, I have never eaten even half of the items I saw in the 'obese' cart but here I am overweight (very likely obese based on my BMI) and judging others because of their food choices.
So went my second weight loss reminder: it's all about portion sizes. You can get fat on 'healthy' foods. Trust me on this one. Hello? All foods have calories.
There are other consequences besides weight gain to consistently eating sodium-, fat- and calorie-laden foods but the crux of weight loss remains the same: calories in versus calories out.
So those three fingers pointed back at me. I am fat because of I've been eating out of control. I abuse food.
Next steps?
I may not be desperate to lose weight and I may not have actually reached bottom yet but I don't have to wait until I get there. If eating the right amounts of food and exercising daily have to be mechanical actions then that's what I have to do. There doesn't need to be an 'a-ha' moment flooded with emotion for me to get my butt in gear. There are a lot of things I do consistently not because I want to but because I have to or there are consequences: like my job.
So, it's my job to lose weight and get healthy. It's that simple.
Slowly moving to the mark,
- Kareen, RD
Monday, June 7, 2010
Memory Lane
Hello!
It's time to address the white elephant in the room. My goal date, May 22, passed and I didn't reach my weight loss goal.
Disappointed? Yes, I am but not broken. I lost a net of 5 lbs and while that's a drop in the bucket it's a loss.
May 22 was also my five year wedding anniversary. My hubby and I were on vacation visiting family during that time. I couldn't rightly be depressed during such a wonderful occassion. I would not let weight ruin the celebration.
So, two weeks out from vacation, I'm re-focussed and ready to tackle this thing called weight loss. I spent the weekend looking through wedding pictures with my hubby and wow, I looked great! Tooting my own horn here :) Besides how I looked, the pictures reinforced the fact that I have been successful at weight loss. And not just five years ago but also a couple of years ago although I don't have pictures to document that phase.
What's the next logical thought? What was I doing 'right' during that time? AND more importantly, what should I do to maintain so I'm not in this position again?
Question 1: What have I done in the past to lose weight successfully?
1. Worked out two hours/day - one hour in the morning and one in the afternoon/evening.
2. Had a gym membership.
3. Faithfully logged EVERYTHING I ate in Sparkpeople.
4. Weighed-in weekly.
It's not complicated but I haven't been following that plan and I haven't lost weight as I have in the past.
Question 2: What do I need to maintain successfully?
Truthfully, I've never reached the maintenance phase. While I've been successful at weight loss I have never actually reached my goal weight and eventually I fizzle out trying to reach that goal. So my main task is to stay the course. I'll deal with maintenance as I get closer - one step at a time.
I'm going to spend this week checking out the local area gyms. Hopefully I find one but if not I'll stick to the home workouts diligently. Even if I find a gym, I will continue with home workouts but I need interaction with like-minded people at this point.
I'm excited!
- Kareen, RD
It's time to address the white elephant in the room. My goal date, May 22, passed and I didn't reach my weight loss goal.
Disappointed? Yes, I am but not broken. I lost a net of 5 lbs and while that's a drop in the bucket it's a loss.
May 22 was also my five year wedding anniversary. My hubby and I were on vacation visiting family during that time. I couldn't rightly be depressed during such a wonderful occassion. I would not let weight ruin the celebration.
So, two weeks out from vacation, I'm re-focussed and ready to tackle this thing called weight loss. I spent the weekend looking through wedding pictures with my hubby and wow, I looked great! Tooting my own horn here :) Besides how I looked, the pictures reinforced the fact that I have been successful at weight loss. And not just five years ago but also a couple of years ago although I don't have pictures to document that phase.
What's the next logical thought? What was I doing 'right' during that time? AND more importantly, what should I do to maintain so I'm not in this position again?
Question 1: What have I done in the past to lose weight successfully?
1. Worked out two hours/day - one hour in the morning and one in the afternoon/evening.
2. Had a gym membership.
3. Faithfully logged EVERYTHING I ate in Sparkpeople.
4. Weighed-in weekly.
It's not complicated but I haven't been following that plan and I haven't lost weight as I have in the past.
Question 2: What do I need to maintain successfully?
Truthfully, I've never reached the maintenance phase. While I've been successful at weight loss I have never actually reached my goal weight and eventually I fizzle out trying to reach that goal. So my main task is to stay the course. I'll deal with maintenance as I get closer - one step at a time.
I'm going to spend this week checking out the local area gyms. Hopefully I find one but if not I'll stick to the home workouts diligently. Even if I find a gym, I will continue with home workouts but I need interaction with like-minded people at this point.
I'm excited!
- Kareen, RD
Wednesday, June 2, 2010
What's for Lunch Tomorrow?
First, the Rootin' Tootin' Salad from yesterday was delicious and super filling. Fiber is good. Tonight's recipe was an experiment and it is...what's a synonym delicious? Ah yes, it is pleasing, especially to the taste.
1. Cook macaroni according to the package directions. Drain.
2. While pasta is cooking, heat large nonstick skillet over medium-high heat. Add mushrooms. Sprinkle with basil and garlic powder. Cook five minutes, or until mushrooms are tender, stirring frequently.
3. Place flour in a small bowl. Add a few tablespoons of milk, stirring to make a thick paste. Gradually add remaining milk, stirring until smooth. Add mixture to skillet, along with cheese. Reduce heat to medium and cook, stirring until the sauce thickens slightly. Toss in the seashell macaroni and coat with sauce.
Nutritionals:
Calories: 179; Total Fat: 3 g; Protein: 11.5 g; Fiber: 6.2 g; Sodium: 104 mg
Next time, I'll incorporate veggies into the cooking process. Tomorrow, I'll toss in some frozen spinach and corn.
If you try it, let me know what you think.
Until the next episode, keep eating right!
- Kareen, RD
Seashells and Mushrooms in Basil Creme Sauce
from Vibrant Life May/June Issue; recipe by Vic and Dee Scalzo
Yield: 4 1-cup servings
8 ounces whole-wheat seashell macaroni, uncooked
3 cups portabello or button mushrooms, sliced
2 teaspoons dried or fresh basil, chopped
1/4 teaspoon garlic powder
1 tablespoon unbleached flour
1 cup soy milk
3 tablespoons vegan cheese, grated
from Vibrant Life May/June Issue; recipe by Vic and Dee Scalzo
Yield: 4 1-cup servings
8 ounces whole-wheat seashell macaroni, uncooked
3 cups portabello or button mushrooms, sliced
2 teaspoons dried or fresh basil, chopped
1/4 teaspoon garlic powder
1 tablespoon unbleached flour
1 cup soy milk
3 tablespoons vegan cheese, grated
1. Cook macaroni according to the package directions. Drain.
2. While pasta is cooking, heat large nonstick skillet over medium-high heat. Add mushrooms. Sprinkle with basil and garlic powder. Cook five minutes, or until mushrooms are tender, stirring frequently.
3. Place flour in a small bowl. Add a few tablespoons of milk, stirring to make a thick paste. Gradually add remaining milk, stirring until smooth. Add mixture to skillet, along with cheese. Reduce heat to medium and cook, stirring until the sauce thickens slightly. Toss in the seashell macaroni and coat with sauce.
Nutritionals:
Calories: 179; Total Fat: 3 g; Protein: 11.5 g; Fiber: 6.2 g; Sodium: 104 mg
Okay, let's get to cooking!
The pasta. Yes, I weighed it
It's ready
Mushrooms sliced and basil chopped
Sauteed mushrooms in water to reduce fat content
I made a roux. . . okay, it was more like memories of a roux
The finished product and for a first run, it tasted pretty good
Next time, I'll incorporate veggies into the cooking process. Tomorrow, I'll toss in some frozen spinach and corn.
If you try it, let me know what you think.
Until the next episode, keep eating right!
- Kareen, RD
Tuesday, June 1, 2010
Rootin' Tootin' Salad
Hello from the EatingRight kitchen!
This is the second time I've made this recipe and I love it so I'm sharing. The first time around, I followed the recipe to the letter. Tonight, I switched it up based on convenience and taste.
So here's the original recipe from Foods That Fight Cancer by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.
1 15-ounce can showstring beets, drained
1 small jicama, peeled and cuts into matchsticks
2 medium carrots, peeled and grated
3 tablespoon lemon juice
2 teaspoons stone-ground mustard
1/2 teaspoon dried dill weed
Combine beeds, jicama, and carrot in a large salad bowl. In a small bowl, mix lemon juice, vinegar, mustard, and dill. Pour dressing over the salad. Toss to mix. Serve warm or chilled.
Nutritionals per 1/6 of the recipe
Calories: 56; Fat: 0.3 g; Protein: 1.2 g; Carbohydrate: 13.1 g; Fiber 4.5 g; Sodium: 209 mg
Here's what I used tonight:
Yellow organic baby carrots, organic baby carrots, jicama, lemons, seasoned rice vinegar, stone-ground mustard, dried dill weed
Carrots before...
. . .carrots after!
Jicama! I'm new to this root vegetable. Not sure if I can fully describe the taste but it is close to kohlrabi and it's delicious.
All together. The salad presents beautifully with the magenta colour of the beets so be sure to try it out!
Time to get saucy
Final, yummy product! Can't wait for lunch tomorrow. Mmmm!
Please let me know if you try the recipe. It's quick, easy, nutritious and delicious!
Keep eating right!
- Kareen, RD
This is the second time I've made this recipe and I love it so I'm sharing. The first time around, I followed the recipe to the letter. Tonight, I switched it up based on convenience and taste.
So here's the original recipe from Foods That Fight Cancer by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.
1 15-ounce can showstring beets, drained
1 small jicama, peeled and cuts into matchsticks
2 medium carrots, peeled and grated
3 tablespoon lemon juice
2 teaspoons stone-ground mustard
1/2 teaspoon dried dill weed
Combine beeds, jicama, and carrot in a large salad bowl. In a small bowl, mix lemon juice, vinegar, mustard, and dill. Pour dressing over the salad. Toss to mix. Serve warm or chilled.
Nutritionals per 1/6 of the recipe
Calories: 56; Fat: 0.3 g; Protein: 1.2 g; Carbohydrate: 13.1 g; Fiber 4.5 g; Sodium: 209 mg
Here's what I used tonight:
Please let me know if you try the recipe. It's quick, easy, nutritious and delicious!
Keep eating right!
- Kareen, RD
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