My New Healthy Lifestyle!

A year ago, I was at a lower weight, but had just come out of an extremely Diabetic pregnancy, and my blood pressure peaked at 170/120.  I was drinking about 32-44 ounces of diet caffeinated soda per day and not exercising at all.  Every chance we got, we were eating fast food or buying sugary treats to enjoy.  What happened after that is no surprise.  I gained about 30 pounds, went on an awful blood pressure medication, and started to feel the effects of high blood sugars again (although I didn't check my levels).  I was dehydrated and stressed out.

Now I'm off my blood pressure medication with normal blood pressure levels.  I'm starting to make a dent in my weight loss, and I look better and feel better.  What did I do to make the difference?  Here's the step-by-step changes I made to my lifestyle.  I feel so much better and don't ever want to go back to my old destructive habits.

April, 2010--Joined the local aquatic center for its gym membership benefits.  Started spinning once or twice a week for 20-30 minutes.  Stopped blood pressure medication, although the levels were still a little bit high.

May, 2010--Tried Zumba classes at the aquatic center.  LOVED it.  Started taking Propel fitness water to drink for a healthier drink option.  Invested in some good workout clothes.

June, 2010--Made Zumba a weekly habit.  Worked out once a week for an hour.  Stopped the weight gain.

July, 2010--Switched to water instead of Propel.  No calories, healthier option.  Switched all our grains to whole grains.  Blood pressure levels nearing normal.

August, 2010--Increased Zumba to 4 times per week for an hour each time.  Increased fresh fruits & veggies, decreased fatty meat and sugar.

September, 2010--Gave up soda.  Blood pressure levels are normal.  Weight is going down.  Going in to the doctor for annual Diabetes screening and weight management consultation.

So, basically, it's been little steps over 5 months that are starting to yield awesome results.  Now I love discovering healthy new recipes and I look forward to (and really enjoy) exercising.  :)

Kraft's Chicken Vegetable Marinara

I subscribe to the Kraft Food & Fun magazine, and when I got this Fall's issue, I found this little gem of a recipe.  It's under 500 calories per serving, and it smells so wonderfully fragrant while cooking!

Prep:  15 minutes

Total:  55 minutes

Makes:  4 servings, 1 3/4 cups each

What you need:

2 slices Oscar Mayer bacon, chopped

1 lb. boneless skinless chicken breasts, cut into 1-inch chunks

2 tsp. dried oregano leaves

3 large carrots (1/2 lb.), diagonally sliced

3 cups fat-free reduced-sodium chicken broth

1 jar (14 oz.) marinara sauce

2 cups multigrain rotini pasta, uncooked

2 zucchini, quartered lengthwise, cut into 1/2-inch-thick slices

1/2 cup Kraft 2% Milk Shredded Italian Three Cheese Blend

Make it:

Cook and stir bacon in large saucepan on medium heat 4 min. or until crisp.  Use slotted spoon to transfer bacon to medium bowl, reserving 2 tsp. drippings in pan.  Add chicken and oregano to drippings; cook and stir 4 min. or until chicken is no longer pink.  Add to bacon; set aside.

Add carrots to saucepan; cook and stir 2 min.  Add broth, marinara sauce and pasta; stir.  Bring to boil on high heat; simmer on medium-low heat 12 min.  Stir in zucchini and chicken mixture; simmer 8 to 10 min. or until pasta and vegetables are tender and chicken is done.

Top with cheese.

Calories 490, fat 11g (sat 3.5g), chol 80mg, sodium 1140mg, carb 51g, fiber 9g, sugars 13g, protein 47g, vit A 250%DV, vit C 50%DV, iron 20%DV

Recipe taken from Kraft Foods Food & Family magazine, Fall '10 issue, page 11.

You can find more awesome recipes from Kraft on http://www.kraftrecipes.com

Quick Healthy Breakfasts!

With back-to-school time here, it's important to get our families good, healthy breakfasts in record time.  This is a daunting task for the unprepared, but with a little preparation, it's really quite easy and rewarding!  Here's a sample list for an entire week's breakfasts, with shopping list!  This is what I do with my family.

Buy (on Saturday before the week begins):

Healthy, whole-grain cereal (ie Multigrain Cheerios)

Gallon of milk

Old-fashioned (NOT INSTANT) oatmeal

Raisins

Craisins

Light Margarine

Sugar-free preserves (your favorite flavor)

2 Dozen Eggs

Whole-wheat flour (PANTRY STAPLE)

All-purpose flour (PANTRY STAPLE)

Applesauce

Pancake mix (buckwheat is healthier)

Ground turkey breast

Pure Maple Syrup

Poultry Seasoning

Extra-Virgin Olive Oil (PANTRY STAPLE)

Sugar (PANTRY STAPLE)

Salt (PANTRY STAPLE)

Black Pepper (PANTRY STAPLE)

Whole Wheat English Muffins

Shredded Cheddar Cheese

Cinnamon (PANTRY STAPLE)

8 McIntosh Apples

Baking Powder (PANTRY STAPLE)

SATURDAY NIGHT (Prepare Make-Ahead Waffles & Oatmeal):

WAFFLES:

Whisk together in a large bowl:

* 1 cup whole-wheat flour

* 3/4 cup all-purpose flour

* 1 tablespoon baking powder

* 1 tablespoon sugar

* 1/2 teaspoon salt

Whisk together in another bowl:

* 3 eggs, well beaten

* 1 cup applesauce

* 1 1/2 cups milk

* 1 tablespoon cinnamon

Make a well in the center of the dry ingredients, and pour in the wet ingredients.  Gently whisk together until batter looks pebbled.  Spoon 1/2 cup batter onto well-greased hot waffle iron.  Spread evenly, and cook (closed) until waffle is golden brown.  Repeat with rest of batter.  Let waffles cool, and seal in freezer-safe ziploc bags (the big ones).

OATMEAL:

* 3 cups old-fashioned oatmeal (NOT INSTANT)

* 3 cups milk

* 4 cups water

* 1/2 cup brown sugar

* 1/2 cup raisins

* 1/2 cup craisins

* 1/2 teaspoon salt

Instructions:

Combine the oatmeal, milk, and water in a large, deep saucepan and bring to a boil over medium-high heat.  When it boils, quickly turn the heat down to very low.  Stir in the brown sugar, dried fruits, and salt and cook at a low simmer for 15-20 minutes, or until very thick and creamy.  Stir often to prevent the bottom from scorching.  Cool completely and refrigerate in individual re-sealable containers to reheat on Tuesday.

SUNDAY BREAKFAST (SUPER-SIZE HEALTHY BREAKFAST SANDWICHES):

Sunday is usually a calmer morning around here, so I make a good breakfast then.  This recipe is adapted from Rachael Ray's recipe.

Ingredients:

* 2 tablespoons Extra-Virgin Olive Oil

* 1 pound ground turkey breast

* 1/4 cup pure maple syrup

* 1 tablespoon poultry seasoning

* Salt and Pepper

* 8 eggs (or use just the whites for a healthier meal)

* 1/4 cup milk

* 4 whole-wheat English muffins

* 1 cup shredded cheddar cheese

Optional Toppers:

* Thinly sliced apple

* Tomato slices

* Sliced Dill pickles

Instructions:

Preheat the broiler.  Preheat a large nonstick skillet over medium heat with 1 tablespoon of the olive oil, once around the pan.  In a mixing bowl, combine the ground turkey, maple syrup, poultry seasoning, salt, and pepper.  Form 4 large, thin patties and cook 10-12 minutes, turning once.  Remove and reserve.  Add the remaining tablespoon of olive oil to the skillet.  Beat the eggs with milk, salt, and pepper.  Pop the split English muffins under the broiler to toast when you add the eggs to the skillet.  Scramble the eggs until they are done to your taste, and remove the muffins from the oven when nicely browned.  Top each muffin bottom with a sausage patty, one fourth of the eggs, and 1/4 cup of the cheese.  Place the sammies without their tops under the broiler for 1 minute to melt the cheese.  Top with any toppers you would like, or just set the tops in place and serve.  Serves 4.

MONDAY BREAKFAST (CEREAL):

Cereal is the quintessential go-to quick breakfast, and the whole grains give a great start to the day.  Just watch your portion sizes!

TUESDAY BREAKFAST (OATMEAL):

For instant, healthy oatmeal quickly, get the pre-made oatmeal that has already been refrigerated in individual portions out of the fridge.  Warm in the microwave, and serve with extra milk.

WEDNESDAY BREAKFAST (WAFFLES):

Get the whole-wheat apple cinnamon waffles out of the freezer and toast them.  Spread fruit preserves over them or drizzle with maple syrup to serve.

THURSDAY BREAKFAST (EGGS):

Preheat skillet over medium-high heat with some light margarine to just coat the skillet.  Beat as many eggs as your family will eat with some milk.  Season with salt and pepper.  Pour eggs into skillet, and scramble.  Once eggs are almost set, sprinkle with shredded cheddar cheese.  Serve warm with ketchup or salsa.

FRIDAY BREAKFAST (CEREAL):

It's great to end the week the same way you began the week--with a quick, whole-grain breakfast of cereal.

SATURDAY BREAKFAST (APPLE FLAPJACKS):

I grew up having pancakes for breakfast on Saturdays.  I love the tradition, and found this healthier version from Rachael Ray, which I have adapted here.

Ingredients:

* 8 medium McIntosh apples, peeled, cored, and diced

* 1/2 cup apple sauce

* 1/4 cup water

* Cinnamon

* 3/4 cup pure maple syrup

* Nonstick cooking spray (as needed)

* Pancake Mix (Buckwheat is healthy and great here)

Instructions:

Preheat oven to 150*.  Combine the apples, applesauce, and water in a medium sauce pot.  Add cinnamon to taste, and cook until the apples break down and become a chunky sauce, 12 to 15 minutes.  Stir in the maple syrup and reserve over low heat.  While the apples are simmering, preheat a griddle or large nonstick skillet and coat with cooking spray.  Mix up the pancake batter and make 8 pancakes, keeping the finished pancakes warm in the oven.  When the pancakes are ready to serve, layer two flapjacks with lots of homemade apple-maple sauce on each plate.  Serves 4.

Good, Clean Fun

Soapmaking 101!

The easiest soap for beginners to make is glycerin soap. You'll need to make a trip to your local craft store to get glycerin soap base, color drops, and fragrance drops. If you don't have any flexible molds at home--plastic & silicone are both fabulous, and even ice trays work--then you may want to check out molds while you're there. Once home, microwave the glycerin blocks in a glass container to melt--DO NOT BOIL THEM! Then stir with a wooden spoon, add color & fragrance drops a little bit at a time until you get your desired color & scent strength, and pour into the molds. Refrigerate to set. Once set, pop them out and wrap in plastic wrap to store or gift. You can also line a bread pan with plastic wrap and pour your soap in, then once set you cut slices of soap to make the bars. Same technique would work with a brownie pan. For kids, try putting a little plastic toy in the soap before it sets so they have to remember to wash up in order to eventually get the toy.

Soapmaking 201!

To make creamy lye soap in a blender, you need:
lye (RedDevil brand is excellent)
distilled water
liquid cooking oil (olive, canola, palm, coconut)
essential oils (for fragrance)
any additives you'd like (try oatmeal with vanilla-scented essential oil)
1/2-gallon bowl (Rubber-maid type)
sturdy plastic stirring spoon
molds
Pam cooking spray
kitchen food scale
plastic wrap (if desired to line molds)
blender
towel
For safety, you need rubber gloves, goggles, and long sleeves.

Grease your molds with Pam. Measure your water and lye. POUR THE LYE SLOWLY INTO THE WATER, NOT THE WATER INTO THE LYE. Stir until dissolved and let cool until clear (you started with cool water, but the chemical reaction will make it very hot very quickly). Measure oil and pour into blender. Slowly pour the lye solution into the oil. Lock blender into place and secure cover. Place towel over top for extra safety. Blend at lowest possible speed. Stop blender often to watch soap for when it just begins to thicken. For safety, each time you stop the blender, wait a few seconds before removing the cover to avoid "burps" as air rises to the surface. Once the soap has begun to thicken, check for "tracing" by stirring soap and taking a spoonful of soap to drizzle water across--if the water leaves a trace you're ready for the next step. Once the soap begins to thicken, add your essential oils and any other additives. Blend these in for a few seconds. Pour into the molds and cover with the blanket (or a towel) to avoid cooling too quickly. Let soap harden 1-2 days, then pop it out of the molds and let it age for 3 weeks before using it.

Try this recipe for Oatmeal Cinnamon Soap:
8 oz. palm oil
6 oz. coconut oil
2 oz. olive oil
1/3 cup regular oatmeal (well blended)
2.4 oz. lye
6.4 oz. water
1 tsp. cinnamon essential oil
(Mix lye into water--let cool. Mix oils in blender. Add lye mixture. Blend and check until begins to thicken. Add oatmeal and cinnamon essential oil. Blend a few seconds until thoroughly mixed. Pour into molds. Cover with blanket. Let set 2 days. Remove and let age 3 weeks.)

Better-for-You Mexican Chicken & Rice Burrito Dinner

Simple swaps to whole grains, lean proteins, healthy fats, and increased veggies make this a tasty better option!

Ingredients:
1 tsp plus 1 tbsp olive oil, divided
1 can no-sugar-added supersweet corn
1 1/2 pounds boneless skinless chicken breast--any fat trimmed off
1 tbsp taco seasoning
2 cups uncooked instant brown rice
2 cups low-sodium chicken broth
1 1/2 cups chunky salsa
1 cup shredded Mexican cheese blend
Whole wheat tortillas

Add 1 tsp of the olive oil to a large skillet; heat over medium-high heat 1-3 minutes (until shimmery). Meanwhile, drain corn. Add corn to skillet in a single layer. Cook without stirring 5 minutes or until caramelized on one side (this adds color and texture). Remove corn from skillet and set aside.

While corn is cooking, cube chicken breast. Combine chicken and taco seasoning. When corn is out of the skillet, add chicken to the skillet. Cook until no longer pink (about 5-7 minutes), stirring occasionally. Remove chicken from skillet and set aside.

Add remaining tablespoon of olive oil to the skillet. Add rice and stir until coated with oil. Add broth and salsa, bring to a simmer. Cover skillet and reduce heat to low. Simmer 5 minutes or until most of the liquid is absorbed.

Spoon chicken over rice and sprinkle cheese and corn on top. Cover skillet. Turn off heat, and let stand 5 minutes or until cheese is melted.

To serve, spoon into warm whole wheat tortillas and roll into burritos. Serve with your favorite veggie side (possibly a salad with low-fat Ranch dressing that has been mixed with additional taco seasoning). Enjoy!

Who ya gonna call? STRESSBUSTERS!!!

It's been a stressful year in my household, and I've learned to survive in this turbulent, stressful world, you need some excellent stress busters! I took a stress management class in college, and have combined what I learned there with what I've learned going through my own stress, and have put the best of the best (for me, at least) here. :)

Self-Hypnosis
Go to a quiet place where you can sit, close your eyes, and concentrate on just your breathing. Slow it to a slow, calm rhythm. Envision a point of light in the darkness behind your eyelids. As you watch the point of light, let it grow, larger and larger, until you find yourself in your special place. For me, the special place is standing on a hillside opposite a mountain of pines. The wind through the pines brings a quiet whisper to me that all will be well. I listen to the breeze reassuring me, and give myself to the wind, leaning into it, and feeling it buoy me up. I stay in this place until I feel totally relaxed and calm, and then slowly retreat back into my conscious mind to "wake up."

Primal Scream
When all the stress is pent-up and ready for release, find a good pillow, put it over your mouth, and let it ALL out. Scream and scream until you feel exhausted. It's a great outlet for the stress. This is named for the theory that our first extremely stressful experience was our birth, and babies come out screaming. It's a very natural response to stress, and is really very helpful when used.

Exercise
I have two forms of exercise I love: spinning and Zumba. On the spin bike, I set the resistance to a comfortable level, pop in my earbuds, turn on my MP3 player, and start slow and then build up to as fast as I can go until I feel the endorphine rush and the ensuing release of pent-up stress. In Zumba, there are so many positive, happy people all dancing, laughing, and working out stress that you can't help but leave feeling much happier than you were when you arrived.

Cooking
When there is someone else causing my stress, I cook something that I can beat (like punching bread dough or slapping my food chopper repeatedly). I feel better after pulverizing the food, and then my family and I get to enjoy the end result--yummy food!

Music
This one has been awhile since I don't have access to a piano, but I used to choose a music selection that fit my mood (In the Hall of the Mountain King was a great one for stress) and pound it out on the piano, and then would move to either soothing or bouncy/happy tunes. I improved my piano skills and felt much better when done.

Selective Muscle Relaxation
Lay on your back in a comfortable, darkened place. Tighten your toes, then relax them. Focusing on keeping them relaxed, tighten your other foot muscles, then relax them. Keeping your entire feet relaxed, tighten your ankle muscles, then relax them. Move up to tightening your calves, while keeping your feet and ankles relaxed. Continue to move all the way up to your face and ears, while keeping relaxed the muscles you've already released the stress from. Once your entire body is relaxed, just lay there for awhile enjoying being completely relaxed.

Chocolate
Stimulates your happy center in your brain. Need I say more? ;)

Wisdom of a decade?

For our 10-year wedding anniversary, we opened up a time capsule of sorts in which we had put predictions and fun thoughts from our family as well as our own predictions, hopes, and promises for our first 10 years of marriage. Some of what we read through was humorous (one brother-in-law predicted we'd join the mile-high club) and some was wise (advice that marriage requires open communication and honesty). All of it has caused me to reflect on the past decade of marriage. Here are my thoughts.

1. Arguments will happen. One or the other of us will occasionally be in a bad mood, and even in an antagonistic one. What we fight over will rarely matter. What will matter is how we conduct ourselves during and after the fight. It really does take two to fight. If the issue really doesn't much matter to me, I've learned to stand down. If the issue is actually important (which it rarely is) then I will stay and fight, but that is when I must be careful to fight in the right way--without put-downs or blame (and this can be hard at times).

2. Humor really is the spice of life, and it has become the life of our marriage. We still make each other laugh and enjoy silliness even after 10 years of sharing the same stories and jokes.

3. Tough times can cause a great amount of stress and even threaten a marriage in the short-term, but when it is seen through, it ultimately strengthens the bond. Great people aren't born out of the good times, but out of trial and tribulation.

4. Dreams of perfection are just that--dreams. It takes work to achieve anything near perfection, and even then, perfection is rarely perfect. Marriages aren't 50/50. I have learned that I have to give 100% all of the time.