Tag Archives: healthy eating

Food diary made easy!

My "breakfast" is to the left. Still have lots of choices for the day!

My “breakfast” is to the left. Still have lots of choices for the day!

 

 

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Simple changes promote healthy living

(Slipping a dollar bill into my exercise jar each time I work up a sweat provides impetus to regular workouts. When the jar is full, I decide on and purchase something new for my healthy lifestyle journey!) 

Making changes is often hard, but sometimes some simple changes we implement can have a profound effect on our well-being. In our First Place 4 Health meeting recently, I encouraged participants to think of three such changes they’d make during this twelve-week session. As they shared, I jotted them down on the board and later compiled the list. Here’s what we came up with:

·         Keep a food journal/diary

·         Eat on time

·         Remove junk food

·         Consume more fruits and veggies

·         Get plenty of rest

·         Prepare food ahead

·         Eat less processed food

·         Engage in regular exercise

·         Drink more water

·         Eat out less

·         Spend more time in prayer and Bible study

·         Remove (or lessen) stressors

·         Make a menu

·         Avoid buffets/fried foods

·         No late-night eating

·         Stay in touch with a friend/accountability partner

 

Weight loss is never a matter of the stomach only; in First Place, we realize we’re made up of physical, mental, emotional and spiritual components, and each has a bearing on our wellness journey. Seeking balance under the lordship of Jesus Christ can provide real and lasting victory! 

As I looked over this list, I noticed these four life entities are addressed. I think I’ll print these reminders out and place them on my refrigerator!

 

 

 

 

 

 

 

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Filed under Bible study, calorie reduction, Christian weight loss programs, decision-making, decisions, empowerment, fellowship with God, First Place 4 Health, freedom, God's purposes, healthy eating, healthy weight loss, making changes, physical fitness, prayer, right perspective, struggles, victory, Wisdom

Our First Place 4 Health Celebration Dinner

Foods fit for First Place

Healthy food can be delicious and satisfying!

Recently, we concluded our inaugural session of First Place 4 Health with a Celebration Dinner. The program materials suggest having this special time to give participants the opportunity to bring some healthy dishes they’ve prepared, to be enjoyed as each shares what he or she has gleaned from the previous 11 weeks.

What a wonderful variety was available! Mike brought a massive bowl of fresh fruit pieces, Theresa provided a chef salad with the usual ingredients plus chopped dried and fresh fruits, which she served with a light, sweet dressing. Ruthie made salmon patties and a dish of marinated fresh veggies from First Place recipes she had found. Belinda made a big pot of turkey chili with various types of beans. Sue wowed us with her dessert concoction: an angel food cake split into two layers, which she filled and topped with a yogurt and light cream cheese icing with crushed pineapple stirred in. Anita roasted a variety of veggies, seasoned to perfection. I brought sliced lean ham and whole grain bread, along with another light dessert.

Even as several of those present finished off their plates and went back for seconds, there was no need to feel guilty, as all the dishes were either low-fat, low-sugar, reduced-calorie and/or lean. It was a good lesson for us all, that we can enjoy get-togethers that involve food, be perfectly satisfied, and yet observe a healthy meal.

No deprivation was seen around these tables. Now, if just a few family members would make these kind of changes at holiday or other celebration events, or church members would follow suit at the monthly pot-luck luncheon, perhaps we could change the status-quo, and also the size of our waistlines!

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September 18, 2012 · 7:30 pm

Influencing the next generation

Much to my dismay, neither of my adult kids eat very healthfully. However, my seven-year-old granddaughter seems interested in my dietary habits. So last night, I sat at the table and made out a simple chart of the basic food groups, and how many servings one needs, accounting for variances for my adult status and her kid’s one.

Then, after she hit the hay, I stayed up late doing one on the computer, with lines for each group (ex: for the fruits, I said, two to three servings, and put three lines for writing down what we ate). I had shown her on my filled-out chicken-scratched version what I had eaten yesterday, and that I was short on fruit as I only ate two, and was also short on my grains, as I had one less than normal. Then I said, “I think I’ll have an apple!”, and I wrote that in.

When she gets home today, I’m going to have a list of all my foods I’ve eaten, and work with her to put them on the correct blanks. Then I’ll make sure (with her help, of course), to balance my “chart” at supper or for a planned bedtime snack. 
I think I’ll print off two more copies to let her have one to fill out, and maybe my daughter will join us (hehe)!

Just wondering…do you have success influencing family members? I’d love to hear your methods!

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Filed under balance, calorie reduction, children, creativity, example, healthy eating, meal preparation, Uncategorized

Eating at MacGreasy King with friends

 A contributor on Sparkpeople.com mentioned it was hard going to eat out with friends; she either felt intimidated by their comments when she made healthy choices, or she ended up over-indulging. As I mulled over her thoughts, I began to write down these responses one can make. We know our friends and family, so we realize which ones we can get by with, but if said with a smile and a twinkle in the eye, I think they’d be well-accepted!

  •  “I’ve decided to turn over a new leaf, a lettuce leaf.”
  • “I’ve made a plan to only eat fried or fatty food on days of the week that don’t have a ‘Y’ in them.”
  • “As an American citizen, I’ve decided it’s my patriotic duty to do my part to help stave off the burgeoning health-care crisis.”
  • After hearing a comment on your choices, pretend to look around. When others ask what you’re looking for, say, “Oh, I was searching for your Food Police badge; it must have slipped off.”
  • “Well, I recently noticed a tag on my birthday suit; it said: Limit of one per customer, no exchanges permitted, so I thought I’d better engage in some quality control measures.”
  • “My lily-white cellulite has become quite a fright.”
  • And for those who follow biblical principles: “Scripture says that my body is the ‘temple of the Holy Spirit’, and as such, I’m choosing to treat it with the respect and care God desires.”

 Do you have any favorite responses?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Eye-foolery

Simple tricks can help us eat less. Here’s a blog I published about the topic on my Sparkpeople.com page. If you’ve never checked out Sparkpeople, I highly recommend it – the nutrition/weight-loss/healthy-lifestyle tools are incredible!

Smiles from Slimvictory!

http://www.sparkpeople.com/mypage_public_journal.asp?id=JUSFOLK.

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Filed under calorie reduction, counting calories, food, healthy eating, healthy weight loss, making changes, meal preparation, menu planning

Good-for-you oatmeal pancakes

This magazine recipe caught my eye. With only 1/4 cup all-purpose flour, I wasn’t sure it’d be tasty, but, with its oatmeal base,  it certainly looked healthy. With a touch of cinnamon and just one tablespoon of sugar divided among eight pancakes, it’s a winner in my book. Next time, I’m going to double the recipe to have some to freeze.

Oatmeal Pancakes

  • 1 cup quick-cooking oats*
  • 1 cup low-fat buttermilk 
  • 1 egg
  • ¼ cup all-purpose flour
  • 1 Tbsp. sugar
  • ½ tsp. baking powder
  • ½ tsp. baking soda
  • ⅛ tsp. cinnamon
  • 1 Tbsp. canola oil

Mix oats and buttermilk together; refrigerate overnight (*I used old-fashioned oats and they did fine). Stir in remaining ingredients and blend well, adding more milk or water if needed for proper consistency. Spoon by ¼-cupfuls onto hot griddle. Cook until bubbles begin to break, flip and cook until golden brown. Makes about 8 pancakes. (For food-journaling purposes, I’d say three of these pancakes would count as two breads and 1/2 milk).

(A note from slimvictory: If you’d like to receive my new articles as they post, sign up on my homepage. Your comments are welcome and appreciated.)

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