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Posts Tagged ‘healthy eating’

A key for healthy eating for me is to plan my menu for the week.    Here is how it goes FOR ME:

1.  I look in the fridge and freezer and see what I have and need to use up.

2.   I pull the local adds and see what is on sale:

PUBLIX:  http://specials.publix.com/

KROGER:  http://www.kroger.com/Pages/default.aspx

ALDI:  http://www.aldifoods.com

WALMART:  http://www.walmart.com/

I am always looking for chicken and salmon on sale.  I usually buy my groceries Saturday and Sunday. 

3.  I look at last weeks menus and start the process. 

This week:

Sunday Night:  Homemade Vegetable Beef Soup (99 Calories per cup)  Recipe to follow on Tuesday!Best Veg Beef Soup 5-17 008

 Monday:  Grilled Chicken/Wild rice/spinach salad

Tuesday:  Chuck Roast/red potatoes/carrots

Wednesday:  Chicken Pasta

Thursday:  Salmon (Kroger)

Friday:  Homemade healthy pizza

Saturday:  Take out with friends

This week I am trying to use up items I have here at the house.  I should just have to buy pizza dough and salmon. 

I ALWAYS MAKE EXTRA PROTEIN for me and extra protein and starch for my husband.  Before we put the food up I pack our lunch for the next day.  I usually triple the amount of the chicken I grill so we can use it all week for lunches or emergency dinners.

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My father always likes to say, “You can eat an entire whale,  one bite at a time”.   His statement came to mind the other day as I was driving to the gym at 5:00 a.m.  I realized I had come to  a totally different places in my life  physically and emotionally.

For many years I had a lot of self destructive thoughts and behaviors, lack of confidence and poor self esteem.  I lived with depression for 20 years and formed many bad habits.  Changing the thoughts and behaviors has been a five year process and will continue for the rest of my life.

Five years ago when I would think about going to the gym I would spend half the day talking myself there.   Even though I was seeing the benefits and feeling better I would think of every excuse why I could not make it.  There was a real battle going on in my head.  Most days I would say, “Just go and do cardio for 10 minutes and then you can leave.”  I would agree to this (begrudgingly) but go and get started and end up doing the prescribed 45 minutes.  I was exhausted from the battle but proud I had won.  This went on for over a year and then one day I realized I was battling myself  less and less.  I just got my gym bag ready and was looking forward to getting to the gym.  I started grinning because I realized something in me had changed.   It took over a year to change the  way I had lived my life and the bad tapes that were running around in my head and running my life.  I think part of the problem was that I was afraid of another failure and I was afraid of success but that is another post.

Last year I had a tough year physically.  I could hardly exercise and I gained weight.  January the doctor gave me clearance to start exercise.  I was cautiosoulsy excited.  I wanted my body back but some of my old fear of failure taunted me.  This time I had four years of success under my belt, I had knowledge and I believed down deep I could do it.  I wanted to try my new way of thinking that I tell my clients every day.  I did not want to be extreme in my eating or exercise.  I wanted to eat moderately and exercise regulary and see what would  happened.

Well, it has been three and a half months of  doing what I tell others.  Truthfully, I have so wanted to be extreme and exercise like a crazy person and monitor every thing I put in my mouth but have been determined to exercise and eat moderately and enjoy each day.    It is working, not only is my body changing SLOWLY  but I am gaining an inner confidence that taking care of my body, mind and spirit is for life.  I believe in the healthy part of myself.

My old trainer, David Suri,  used to tell me, “Ruth, don’t be afraid, you are never going back.”  I did not believe him,  I had yo-yo dieted for 2o years, but I trusted him, so I kept coming back until the way I thought about food, exercise and my healthy became mine.  My trainer  fed me peices of a healthy whale until I was strong enough to feed myself.  Over a 20 year period I ate a whale that produced a depressed, self destructive, and morbidly obese woman.  Over the last five years I have been eating a whale that is producing a healthy mind, body and spirit.   I feel I am becoming who I was always meant to be, one bite at a time.

It is one day at a time of healthy choices, exercising, eating right, loving ourselves and changing the way we think that is going to produce a beautiful, confident, self loving and healthy people inside and out!

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Heather's Cilantro, Black Bean, and Corn Salsa

This salsa is so good for you, healthy all the way around.  We eat it with baked chips, as a salad dressing, toppers for potatoes and on wraps.  There is many different versions that you can make.  My best bud, Robin, has a great Texas Caviar recipe on her blog, http://robinrane.wordpress.com/.  (she also is the craftiest and most creative person alive)

BLACK BEAN SALSA

1 can black beans, drained

1 can of black eyed peas, drained

1 1/2 cups frozen corn  or 1 can of corn, drained

1 bunch of cilantro, chopped

2 teaspoons minced garlic

3 green onions, chopped

1 – 1 1/2 cup tomatoes, cut in small pieces (cherry tomatoes work great, quartered)

fresh ground pepper to taste

1 package dry Good Seasons Italian Dressing  or a Light Italian dressing

2 lemons or limes squeezed

white wine vinegar to taste

Optional ingredients:  Avacado, any color bell pepper, red onion, jalapenos, other types of beans

Instructions:

Drain beans and corn.  Mix with all other ingredients.  The dressing is purely to your taste.  You can just add the white or red wine vinegar, or just lemon or lime juice.  If you are in a hurry use bottled Italian dressing.  Don’t have black eyed peas then use any other bean you have in the cupboard.  The versitility is endless.  IT IS SO HEALTHY!!!!

 

 
Nutrition Facts
Amount Per Serving  1/2 cup
Calories
72.4
Calories from Fat
1.3
 
Fat
0.14
g
0
%
 
 
 
0
%
   
g
 
Monounsaturated Fat
0.0
g
 
Cholesterol
0.0
mg
0
%
 
0.0
mg
0
%
Potassium
0.0
mg
0
%
Carbohydrate
13.7
g
5
%
Dietary Fiber
3.1
g
13
%
Protein
4.1
g
8
%
 
0.0
g
 

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