Healthy Eating Support - Week of 21 Feb 2011

[Wendy]

Re: Healthy Eating Support - Week of 21 Feb 2011

Gonna realy try this out .. I have fallen in love wid spinach nowadays. Neva kow sey sumting dat doan have noh taste cudda taste soh good

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Twiney</div><div class="ubbcode-body">Recipe: Spinach Salad with Turkey
By Kathy Smith, creator of Kathy Smith's Project:YOU! Type 2®

Spinach Salad with Turkey



High in protein and low in calories, this simple salad is perfect for lunch or dinner. Feel free to mix things up by adding your favorite crisp raw vegetables, or replacing the turkey with fish, chicken, or the vegetarian protein source of your choice!
Salad:

* 8 oz. leaf spinach, washed and stems removed
* 1 small red onion, peeled and finely sliced
* 1 tomato, diced
* 1 cup sliced fresh mushrooms
* 12 oz. cooked turkey breast meat, cut in bite-sized pieces


Dressing:

* 4 Tbsp. orange juice
* 2 Tbsp. red wine vinegar
* 2 tsp. olive oil
* 1 or 2 small garlic cloves, peeled and minced
* 1/4 cup grated Parmesan cheese


Place all dressing ingredients in small bowl. Whisk together and set aside. In a large bowl, combine all salad ingredients. Drizzle with dressing and toss gently. Serves 4.

Preparation Time: 15 minutes
Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
193 22 grams 2 grams 12 grams 8 grams 2 grams </div></div>

[kia027]

Re: Healthy Eating Support - Week of 21 Feb 2011

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Skelly</div><div class="ubbcode-body">I gained 2 lbs...lost it back..and now I have plateaued. Been the same exact weight for over a week now. </div></div>

are you eating under 1200 calories? if not add the calories and kick up the exercising

also could be that time of the month

[Skelly]

Re: Healthy Eating Support - Week of 21 Feb 2011

I am definitely not eating under 1200. Seems as if I was backed up cuz I just voided a good 2 lbs Caan wait to weigh in 2moro!

[Peasie]

Re: Healthy Eating Support - Week of 21 Feb 2011

ew.

[Skelly]

Re: Healthy Eating Support - Week of 21 Feb 2011

wat?

that's a next thing...i added a lot of fiber to my diet yet still I am not regular...i drink lots of fluids each day too...can you train your body to void at a certain time each day?

[twiney]

Re: Healthy Eating Support - for today

<div class="ubbcode-block"><div class="ubbcode-header">Quote:</div><div class="ubbcode-body">Just for today: I will be happy with the progress that I'm making and not dwell on perceived failures. </div></div>

<div class="ubbcode-block"><div class="ubbcode-header">Quote:</div><div class="ubbcode-body">When you mess up one day, think of it this way...
If you have a flat tire, you don't go and flatten all the others, do you? NO! You fix it and move on! Just like eating bad one day...don't throw in the towel for the week...just for today. Tomorrow is anew </div></div>

[CeaBee]

Re: Healthy Eating Support - for today

*Like*

Thanks Twiney

[twiney]

Re: Healthy Eating Support - for today

Thank you for directing me to the motivation thread over MFP.

[CeaBee]

Re: Healthy Eating Support - for today

10 Tips for a Healthier Weekend
How to Stay on Track 7 Days a Week
-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
SparkPeople advertisers help keep the site free! Learn more
We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on chicken fingers and guzzling beer then snoozing through your Spinning class the next morning. Sound familiar?

The weekend sure can pose a challenge to our health and weight-loss goals. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time each day, and find ways to squeeze in a little exercise. Many of us even pack a whole day's worth of food and do pretty well at making healthy decisions day to day.

During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily undo a whole week of healthy habits.

But weekends don't have to be this way. In fact, weekends are a great time to practice healthy behaviors because you usually have more time to do so.

So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!

1. Squeeze in a longer workout. The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday. When you think about it, it doesn't really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors. Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success. Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and underexercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

6. Limit your drinks. While many of us forgo the soda, beer and wine during the week, we loosen up over the weekend and drink more of our calories. Just remember that the calories in beverages can add up quickly if you're not careful. Go easy on the drinks, or try healthier drink swaps if you just can't forgo that fancy coffee or sweet tea on Saturday! Practice moderation when it comes to alcohol, too. Just because you were &quot;good&quot; during the week doesn't mean that it's OK to make up for that with one night of all-out binge drinking. Here's what you need to know about fitting alcohol into a healthy diet.

7. Plan for relaxation. Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress (which may also help you drop a few pounds).

8. Break the on-again, off-again diet mentality. If you have a history in yo-yo dieting, make sure that you're not alternating between being &quot;good&quot; and &quot;bad&quot; throughout the course of a week. View the weekend as time for you—not a time to rebel or &quot;cheat&quot; on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

9. Weigh in Monday morning. If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.

10. Plan for the week ahead. What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared for workouts, too.

Follow these ideas to get on a healthy track this weekend, and revisit this list to stay healthy for many more weekends to come!

http://www.sparkpeople.com/resource/wellness_articles.asp?id=1607

[Gen]

Re: Healthy Eating Support - for today

Mi feel like guh running tomorrow morning but mi know mi nah guh get up outa mi bed for that

B
toast wid creme cheese
tea
L
spaghetti &amp; meatbaalls
cucumber salad
water
S
Geneva cookies &amp; tea
D
don't know what for dinner yet

[CeaBee]

Re: Healthy Eating Support - for today

<div class="ubbcode-block"><div class="ubbcode-header">Quote:</div><div class="ubbcode-body">Tomorrow is anew</div></div>

yes it is.

:belch: mannaz

[Skelly]

Re: Healthy Eating Support - for today

Yes iyah mi finally lose a lb. all dat brown rice really a help fi keep mi fuller, longer, an not to mention di roughage

eta: looks like it was also dat time a di month explains the sudden breakouts i haven't had a period in a year and all of a sudden...wonder if the weight loss contribute to dat?