Check out the Q and A section and some fun Easter recipes! Watch out for those chocolate bunny calories:)
1 ounce of cheese is about the size of 4 stacked dice.
½ cup of ice cream or pasta is about the size of your fist.
PREP TIME
30 Min
READY IN
30 Min
12 Servings
INGREDIENTS
12 hard-cooked eggs
1/2 cup mayonnaise
1/2 cup shredded Parmesan cheese
2 teaspoons finely chopped onion
1/2 teaspoon curry powder
1/2 teaspoon prepared mustard
1/8 teaspoon pepper
3 stuffed olives
1 small sweet red pepper
DIRECTIONS
5 good quality eggs
Here's the question for the week. If you have a question, feel free to send it in.
Q I weigh 144.5 and I'm 5' 4". I exercise darn near every day and I can't lose weight.
I don't eat a whole lot and what I do eat is mainly healthy. What am I doing wrong?
I don't eat a whole lot and what I do eat is mainly healthy. What am I doing wrong?
A After making sure everything is physically okay, I would look into your caloric intake. It's very easy to grab a "handful" of nuts and think we are eating healthy - and we are, however if we are trying to lose weight we HAVE to keep track of calories. This is especially true if we are getting down to the last few pounds that we want to lose. It's also important to weigh and measure our food. Just this past week I noticed that I had gained a couple of pounds and I was trying to pinpoint the problem. I have decided that it was my trail mix. I would grab a handful and start chomping. What I thought was 150 calories was actually 390! It's easy to do. Keep in mind that weighing and measuring is for a time - not forever. We just need to refresh ourselves on what is a portion.
Remember:
A medium apple or peach is about the size of a tennis ball.
1 ounce of cheese is about the size of 4 stacked dice.
½ cup of ice cream or pasta is about the size of your fist.
1 ounce of nuts or small candies equals one handful.
= 1 oz
Sometimes we aren't eating enough or often enough. Most people need to eat every 3 - 4 hours. If you have breakfast when you get up (everyone should), then in 3 - 4 hours you should feel hungry. If not, then you had too much for breakfast. Cut back the next day until you feel hungry for a snack.
Sometimes we aren't eating enough or often enough. Most people need to eat every 3 - 4 hours. If you have breakfast when you get up (everyone should), then in 3 - 4 hours you should feel hungry. If not, then you had too much for breakfast. Cut back the next day until you feel hungry for a snack.
Sometimes what we think is healthy - isn't! Some products are marketed to us to make us think they are healthy, i.e. flavored yogurt, Cheerios, Crystal Light, etc. Don't buy into it. Learn to read labels and educate yourselves.
I keep track of my calories on http://www.fitday.com/. You can also use Calorieking.com, sparkpeople.com. See which one works best for you. I haven't used the others, but I know fitday is free and I like it. It will take a little while to get used to, however it's a known fact that 75% of those that lost weight and keep it off, keep track of their calories. Remember, it's for a time - not forever.
Next, I would look at your exercise. Our bodies adapt easily and we have to change things to keep it guessing and keep the calories burning. If you are walking, I would change to biking; swimming change to walking, etc. Every month I would change your workout. You can always go back to walking or whatever in a couple of months.
Then I would ask you how hard and how long are you working out? Are you able to have a conversation? Are you sweating? I like to use a scale of 1 - 10. 1 is sitting and watching tv and 10 is I'm dead from exhaustion:) How do you feel when you are working out? A 7 or 8 is a good place to workout. How long are you working out? It might be that you need to increase your workout time. Also, how much weight lifting are you doing? Muscle revs our metabolism and burns more calories.
Lastly, do you really need to lose weight? Given your height and weight, you are in a healthy range. That's something to think about:)
I keep track of my calories on http://www.fitday.com/. You can also use Calorieking.com, sparkpeople.com. See which one works best for you. I haven't used the others, but I know fitday is free and I like it. It will take a little while to get used to, however it's a known fact that 75% of those that lost weight and keep it off, keep track of their calories. Remember, it's for a time - not forever.
Next, I would look at your exercise. Our bodies adapt easily and we have to change things to keep it guessing and keep the calories burning. If you are walking, I would change to biking; swimming change to walking, etc. Every month I would change your workout. You can always go back to walking or whatever in a couple of months.
Then I would ask you how hard and how long are you working out? Are you able to have a conversation? Are you sweating? I like to use a scale of 1 - 10. 1 is sitting and watching tv and 10 is I'm dead from exhaustion:) How do you feel when you are working out? A 7 or 8 is a good place to workout. How long are you working out? It might be that you need to increase your workout time. Also, how much weight lifting are you doing? Muscle revs our metabolism and burns more calories.
Lastly, do you really need to lose weight? Given your height and weight, you are in a healthy range. That's something to think about:)
I could take a look at your workout, meals, etc and tweak it a little to help you. I could give you a health assessment, i.e. bodyfat analysis, strength and cardio analysis. We could do it in 1 session or as many sessions as you would like. I also offer Fit Friends - a health and wellness program. I'll be offering it at the Sermon Center in Indep in May, the Studio On Main in Indep in June, or at Blue Springs Com Ed in Sept.
I hope this helps. Keep us posted.
Easter Recipes:
Easter Chicks - allrecipes.com
PREP TIME
30 Min
READY IN
30 Min
12 Servings
INGREDIENTS
12 hard-cooked eggs
1/2 cup mayonnaise
1/2 cup shredded Parmesan cheese
2 teaspoons finely chopped onion
1/2 teaspoon curry powder
1/2 teaspoon prepared mustard
1/8 teaspoon pepper
3 stuffed olives
1 small sweet red pepper
DIRECTIONS
Cut a thin slice from the bottom of each egg so it sits flat. Cut a zigzag pattern a third down from the top of each egg. Carefully remove yolks and place in a small bowl; mash with a fork. Add the mayonnaise, Parmesan cheese, onion, curry, mustard and pepper; stir until well blended. Spoon yolk mixture into the egg white bottoms; replace tops.
Cut olives into slices for eyes. Cut 12 small triangles from red pepper for beaks. Gently press the eyes and beaks into egg yolk filling. Refrigerate until serving.
5 good quality eggs
1 1/2 teaspoons curry powder
3 tablespoons plain yogurt
2 big pinches of salt
1/2 small onion, chopped
1/2 medium apple, chopped
1/4 cup pecans, toasted and chopped
1 small bunch of chives, minced
First off, you need to boil the eggs properly (the key to good egg salad!). Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking and place them in the ice bath for three minutes or so - long enough to stop the cooking.
While the eggs are boiling and cooling, combine the yogurt, curry powder and salt in a tiny bowl. Set aside.
Crack and peel each egg, and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans, and chives. Now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more plain yogurt to moisten up the mixture a bit, go for it a bit at a time. taste and add more salt if needed. Enjoy as-is, or served wrapped in lettuce or between two slices of good, toasted bread.
Serves 3-4
While the eggs are boiling and cooling, combine the yogurt, curry powder and salt in a tiny bowl. Set aside.
Crack and peel each egg, and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans, and chives. Now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more plain yogurt to moisten up the mixture a bit, go for it a bit at a time. taste and add more salt if needed. Enjoy as-is, or served wrapped in lettuce or between two slices of good, toasted bread.
Serves 3-4
Eat Intentionally!
1 comment:
Agree 100% about calorie counting and weighing/measuring food. Once I did that, I was in control of my food, not the other way around. I used Calorie Count, which is also free. So folks have all sorts of options out there :-)
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