Where have I been???

Well, I didn't realize that it was practically the entire summer that I was out of commission! I did not do a good job of making myself (or my relationship with God) a priority this summer. No excuses!! I didn't do it and I have suffered the consequences of time away from God. I didn't even finish the Proverbs 31 study material, but as they say, all good things must come to an end.

These are my goals over the next couple of weeks: to finish the Proverbs 31 study material, get back into my morning routine of TAG (time alone with God), and to get my house in order. Being home all summer with four kids has proven too much for my newly acquired organizational skills learned with Donna Partow.

As for my weight loss, I have made small progress towards my goal. I have lost a total of 9.4 lbs since July 1, towards my total goal of 25 lbs. That leaves me with about 15 lbs to go. I am really expecting to pass the 10 lb loss mark before September 1, that will have been 2 months. Slow and steady wins the race! It truly is a lifestyle change. My healthy life goals are: have 2-3 servings of dairy per day, having 4-6 servings of fruits/vegetables per day, adding whole grains to my diet, drinking eight 8 ounce glasses of water per day, and getting some good exercise 3-5 times per week. I also am limiting my fat intake, but found that if I limit it too much, I cause my body to go into a protective mode that causes me to retain fat for future use (thanks to a fitness expert that visited my ladies group at church). I've allowed a little more fat into my diet the last two weeks and have seen better progress.

Summer has been good, but not as active and adventurous as previous summers. For that reason, I think we all got on each other's nerves a bit too much. Although the older two kids were a little nervous about going back to school today, it was a relief for me. I need this routine to keep me sane :) All in all, it was not a total loss, but lessons learned for next year.

I am taking your suggestions for the next Bible Study series! If you know of something that would be good information to share or something you've enjoyed and would like a refresher, feel free to send it to me.

ttyl

Recipe Central

These are so yummy and give a good flavor to veggies. All of the taste of fried without any of the guilt!

Unfried Veggies

1 cup instant potato flakes

1/3 cup non-fat grated parmesan cheese

3/4 tsp garlic salt

4 egg whites

4-5 cups bite-sized fresh vegetables (mushrooms, onions, zucchini, broccoli, etc)

• Preheat oven to 400 degrees.
• Spray cookie sheet with non-fat cooking spray. If desired, line cookie sheet with foil for faster clean up.
• Mix potato flakes, grated topping and garlic salt together in a small bowl.
• In a separate bowl, beat egg whites with a fork for one minute.
• Dip vegetables, one at a time, into beaten egg whites. Then dip into dry mixture, coating well.
• Place on prepared cookie sheet, making sure vegetables do not touch each other. Spray vegetables lightly with non-fat cooking spray.
• Bake at 400 degrees for 10 minutes. Turn over and bake an additional 5 minutes or until crispy and golden brown.
• Season with salt and pepper, if desired.
• Serve hot.

Yield: 8 servings; Calories: 46 (percent fat calories: 0%); Total Fat: 0 grams; Carbohydrate: 9 grams; Cholesterol: 0 mg; Protein: 3 grams; Dietary Fiber: 1 gram; Sodium: 189 mg; WW: 1 point per serving.

Recipe Central

This dish is just delicious and can be used for an entree or a side dish. Hope you enjoy it!

Black Beans & Rice

2 tsp minced garlic

1 tsp liquid smoke

4 oz extra lean cooked ham (lunch meat is ok)

1/2 cup chopped onion (fresh or frozen)

1 can (15 oz) black beans - do not drain

1 cup instant long grain white rice

• Bring all ingredients except rice to a full boil in a medium sauce pan over medium-high heat.
• Stir in rice. Cover.
• Remove from heat. Let sit 5 minutes.
• Serve hot.

Entree yields 4 servings; Calories: 225 (Percent fat calories: 14%); Total Fat: 4 grams; Carbohydrate: 34 grams; Protein: 13 grams; Cholesterol: 13 mg; Dietary Fiber: 6 grams; Sodium: 736 mg; WW: 4 points per serving.

Side dish yields 8 servings; Calories: 112 (Percent fat calories: 14%); Total Fat: 2 grams; Carbohydrate: 17 grams; Protein: 7 grams; Cholesterol: 7 mg; Dietary Fiber: 3 grams; Sodium: 368 mg; WW: 2 points per serving.

Weight Loss

As I am feeling quite disgusting looking at myself in the mirror, it is time for me to lose some weight. As Donna Partow says, when the clothes get a little tight, it doesn't mean go buy more in a bigger size.

I actually weigh more today than I did the day I brought the twins home from the hospital. Granted, I lost half of my blood volume in those 5 short days, but nevertheless, I am gaining weight weekly and IT MUST STOP. I am putting my foot down (or cupcake as the case may be) and pushing myself away from the snack drawer. Weight Watchers here I come!

One of the things that really got me going on this, beside the mirror, was something I heard recently on an "I Love Lucy" episode where she indicated that she weighs 120 lb and was a size 12. I think we all know that today's size 12 is a lot more than 120 lbs. There is a great deal of size vanity in the fashion industry these days, but I'll spend a whole post on that another day.

I'll share as much as I can with you all along this journey, please share any tips or suggestions you can. Here are the stats: I have about 30 lbs to lose. I am not going to include my current weight or goal weight here, just losses and/or gains (Heaven forbid!).

I am tired of hearing the excuse that I am not getting any younger and my metabolism has slowed down. As if I am supposed to just accept that?!? I don't think so! I am blessed that my blood pressure, blood sugar and cholesterol are good. The arthritis in my back/hip area though is going to benefit from this loss, and I am sure that my mood and self-assurance will improve.

There are some things I already know, but just do not seem to have the willpower these days.

• I can not live on chocolate and bread.
• I can not live without chocolate and bread.
• The "fork thing" really does work.
• Use a measuring cup when you make your plate.
  Use the portion plate when making your plate.
• Don't take bites that you don't count. That's called cheating!
• Be realistic about your goals.
• Get moving! You can't lose weight sitting around all day!
• Drink water, at least 8 glasses a day.

I'm sure there are more, I'll add them as they come to mind.

Yours truly,

Christina

Recipe Central

I love this dish, hope you will too!

Tarragon Chicken and Potatoes

• 2 lbs boneless, skinless chicken breast
• 1 tsp dried tarragon
• 1 tsp minced garlic
• 1/4 cup Butter Bud Sprinkles - dry - divided
• 5 large red skin potatoes
• salt & pepper to taste

Sprinkle chicken with dried tarragon, garlic and 2 tbsp Butter Bud Sprinkles.

Spray a crockpot with non-fat cooking spray.

Place chicken in crockpot.

Place potatoes on top of chicken. Sprinkle potatoes with remaining 2 tbsp Butter Bud Sprinkles. Cover.

Cook on low for 6-1/2 to 8-1/2 hours or on high for 3-4 hours.

Lightly sprinkle with salt and pepper if desired. Serve.

Servings: 5, Calories: 303, Carbohydrate: 26 grams, Protein: 44 grams, Total Fat: 2 grams, Cholesterol: 105 mg, Dietary Fiber: 2 grams, Sodium: 413 mg, WW: 6 points per serving.

Recipe Central

Here's for all of you rice lovers out there...

Italian Rice

• 1 lb lean ground beef (or substitute ground turkey breast)
• 1 28 oz jar fat-free pasta sauce, any flavor
• 1 8 oz can sliced mushrooms
• 3 cups water
• 3 cups instant rice
• 1/2 cup fat-free grated parmesan cheese topping

In a large, 3-quart nonstick pan, bring ground beef, pasta sauce, mushrooms and water to a full boil, stirring occasionally.

Stir in rice and cover. Remove from heat. Let sit 5 minutes.

Evenly sprinkle all servings with fat-free grated parmesan cheese.

Serve hot.

Servings: 6, Calories: 353 (ground turkey: 337), Carbohydrate: 54 grams, Protien: 24 grams (ground turkey: 26 grams), Total Fat: 3 grams (ground turkey: 1 gram), Cholesterol: 41 mg (ground turkey: 51 mg), Dietary Fiber: 3 grams, Sodium: 746 mg (ground turkey: 739 mg), WW: 7 points per serving (ground turkey: 6 points).

Recipe Central

Here's the third installment of Recipe Central, I hope to start sending these each Tuesday, so keep looking for more great entries to your personal recipe box.

Individual Chicken Pot Pies

• 1/2 pkg (15 oz) refrigerated pie dough
• 2 cups chopped cooked chicken breast
• 2 cups frozen mixed vegetables, thawed
• 1 10-3/4 oz can condensed 45% reduced-sodium 98% fat-free cream of chicken soup, undilluted
• 1/4 cup fat-free milk
• 1/4 tsp salt
• 1/4 tspn black pepper
• cooking spray

Preheat oven to 450 degrees. Unroll dough onto a lightly floured work surface (or parchment paper) and roll into a 12" circle. Invert 4 10 oz serving dishes over dough & trace along rim of dishes with a knife, cutting 4 circles out of dough. Discard any scraps. Cut 4 small slits in each pastry round & set aside.

Combine chicken & next 5 ingredients in a large microwave safe bowl and microwave at high for 2 minutes, or until warm, stirring half-way through.

Spoon mixture into 4 10 oz serving dishes coated with cooking spray.

Top each with a pastry round, pressing dough firmly against sides of dish. Lightly coat tops of dough with cooking spray.

Bake at 45o degrees for 15-18 minutes or until crust is golden brown.

Serves: 4, WW: 8 points each

Recipe Central

Here is the recipe for this week, I hope you enjoy!

Baked Jambalaya

• 3 tbsp real bacon bits
• 1/2 cup chopped celery
• 1/2 cup chopped green bell pepper
  
• 2 tbsp green onions, chopped
• 1/2 lb cooked kielbasa, sliced
• 1/2 lb diced, cooked ham (lunchmeat is ok)
• 1/2 tsp dried thyme
  
• 1 tsp cajun seasoning (optional)
• 1 28 oz can crushed tomatoes
• 1 14.5 oz can beef broth
• 1-1/2 cups uncooked regular long-grain white rice

Mix together in a large mixing bowl all ingredients*.

Pour into greased 9x13 baking dish.

Cover and bake at 375 degrees for 1 hr or until rice is done.

Uncover and stir before serving.

*If you are making this dish to freeze & store for later use, do not add rice until ready to cook. All ingredients except rice would be put into a freezer bag, labeled Baked Jambalaya. Rice can be added in a separate smaller bag and both bags put into another freezer bag. Thaw before cooking.

Serves 8-10, WW: 6 points per serving.

Unfortunately, I did not have any additional nutrition information for this dish, but any WW member can tell you, 6 points for a dinner is very good.

Recipe Central

Ok, here's my first entry for recipies, I hope you can find something to add to your recipe box!

I'll try to include nutrition information any time I have it, and will include Weight Watchers point values when possible.

This week's entry will be a favorite pork dish of mine, using it this Sunday actually. I think I obtained this recipe from one of Dawn Hall's cookbooks and have used it many times with great success. It is a "crockpot creation."

Tropical Pork Dinner

2 lbs pork tenderloin
1 (20-ounce) can crushed pineapple
1/4 cup honey
1/4 cup apple cider vinegar
1/4 cup packed dark brown sugar
4 large yams - washed (or 4 large sweet potatoes)

• Spray a crockpot with non-fat cooking spray.
• Place pork tenderloin in crockpot.
• Mix crushed pineapple, honey, vinegar and brown sugar together until well mixed. Spoon mixture over pork.
• Place yams on top of meat mixture. Cover. Cook on high for 3-4 hours or on low for 7-8 hours.
• Cut yams in half before serving. If desire, spoon a little sauce over cut yams and meat.

Yield: 8 servings (3 ounces cooked meat, 1/2 of a yam and 3 ounces of pineapple mixture)

Calories: 351 (Percent fat calories: 11%); Total Fat: 4 grams; Carbohydrate: 53 grams; Protein: 26 grams; Cholesterol: 74 mg; Dietary Fiber: 5 grams; Sodium: 72 mg; WW: 7 points per serving

**You can substitute 8 four ounce boneless, skinless chicken breasts for the pork tenderloin. Calories: 340 (Percent fat calories: 4%); Total Fat: 2 grams; Carbohydrate: 53 grams; Protein: 28 grams; Cholesterol: 66 mg; Dietary Fiber: 5 grams; Sodium: 89 mg; WW: 6 points per serving

Proverbs 31 - Week 3

I apologize that I have kept you waiting for the update to the Proverbs 31 study. It really has been fabulous and I am more organized and getting more accomplished than I ever thought possible in such a short period of time.

Week 3 of the Proverbs 31 study was entitled Healthy Eating. While I am in no way an organic eater, food purist or vegetarian, I thought that I did pretty well. I went into this week thinking I wouldn't learn much since I have been focusing on eating healthy for some time, but boy, was I wrong!

This week begins with a cleaning out of your pantry. While that may seem like a daunting task, the big challenge this week (and into next week) is a vegetable and water 10 day challenge based on Daniel 1:11-15. You will find, if you read this passage in varying translations, there is a vast difference on the definition of "pulse." Some definitions take this to be literally nothing but vegetables and water, some indicate that it is a mixture of nuts, seeds and grains that were ground together and eaten as a mush, and some give no definition other than pulse and since I am not a Biblical scholar, I don't know what the original language intended this to be. I attempted to use my own definition of anything that grows (vegetables, fruit, nuts, seeds, grains and lentils) and also include milk for calcium, but exclude any other animal products (meat, poultry, eggs, animal fats). The study also goes on to include limiting your sugar intake. It was hard and I can tell you now that I have not completed the 10 day challenge and have no intentions of doing so. It's not that my body can't handle it, it's that my will-power can't! Maybe this is why Weight Watchers has been so successful for me in the past. They don't tell you that you can't have something, just that you have to use good common sense about what you eat and how much of it.

I did try the cabbage soup that I read about on Donna Partow's website. While the soup tasted good and I'm sure the nutrition content is through the roof, it does get boring quickly. Fortunately, I was able to freeze half for another week. In the actual cabbage soup diet, you do add in other things besides the soup during the week which must make it easier. Since you avoid carbs and have very little protien, it isn't recommended for more than a week at a time and then a two week break between. Do not try this or any diet without consulting your physician.

Here are some of the study highlights from the week:

• "When they [Daniel, Shadrach, Meshach and Abednego] chose food you provided (vegetables and water) rather than food the world had prepared, they were blessed."
• "It's said that the reason the lions couldn't eat him [Daniel] was because he was all backbone. Unfortunately many Christians today are all wishbone and no backbone."
• "Self-control is your personal city wall. It's your first line of defense."
• "To get an idea of what a reasonable portion of food looks like, draw an imaginary line through the middle of your plate. One-half of your plate should be filled with vegetables and fruits. Divide the other half into two equal parts: one section for protien and the other for whole grains." (Also referenced is a great website: http://www.theportionplate.com/ )
• "The United States recently ranked forty-second in logevity among nations of the world, behind Guam and Jordan."
• "...living a stressful (translate that: refusing to trust God) lifestyle."
• "Is not life more important than food?" Matt 6:25
• "Psalm 103:5 says that God 'satisfies your desires with good things.' Learn to satisfy your hunger with god things: time with God or good friends, fresh air, long walks."
• "Don't live to eat; eat to live."
• "Begin using an eight- or nine-inch plate, rather than the typical eleven- or twelve-inch dinner plate. Don't take seconds of anything but vegetables...never, ever clean your plate!"
• "Because we didn't take time to plan or prepare ahead, our waistlines (and cholesterol levels) will pay the price. You realize, of course, that the reason it's called fast food is because it's better to fast than to eat the food?"
• "...let me suggest the book Once-a-Month Cooking by Mary-Beth Lagerborg and Mimi Wilson." (A great book! I have used it and it works very well, the main point is that you plan ahead and use one day for shopping and one day for cooking.)

The weekly checkup was a breeze this week. I don't know if it is because I got through those struggles with being too hard on myself or what, but it may just be that I am building on the principles from the previous week and leaning on God's grace. I hope you are enjoying these updates, more next week.

In Christ,

Christina

Food & Nutrition

Well, I don't know if you can use leftover meatloaf and nutrition in the same sentence, however, being a lifetime Weight Watchers member, I know "everything in moderation." I made a meatloaf a couple of days ago and have been looking for a few leftover recipies to give new life to the meatloaf. Who wants meatloaf twice in one week? Here are a few that I've found that sound good enough to save!

• Grate leftover meatloaf on 4 sided box grater. Place in lightly oiled casserole and add enough chicken or beef broth to lightly moisten. Stir in leftover vegetables or add frozen peas. Season with basil and freshly ground pepper. Cover with generous amount of mashed potatoes and bake in 350 degree oven until potatoes start to color. This is our favorite version of Shepherd's Pie.
• My great grandmother was from Italy, and grew up poor, but her family always ate well. She kept a large Tupperware container in her freezer ALWAYS....as do my Mother and Sister and I now......ANY piece of meat that is leftover....meatloaf, chicken, hamburger, steak, roast, pork chops....etc. We put it in our "mystery meat" container. When the container is full....we make spaghetti sauce. Since we cook this all day either on the stove or in the crock pot, the meat will fall apart and you can't decipher what it is until you bite into it.....but boy is it delicious! I love your newsletter!
• Add it to a 25-cent Mac-and-cheese dinner with a can of tomato sauce or some marinara, and PRESTO! Meat Loaf Helper!!
• I'd try cutting it up into small cubes to add to macaroni, rice, or potatoes for a casserole starter.
• Saute onions and peppers and add chunks of the meatloaf and potatoes
• "Philly Cheesesteak" style, sauteed until hot through, with mushrooms, peppers, onions & whiz on a good hoagie roll

Enjoy!