Happy Birthday Blog

Can you believe it has been one year since I started to blog? Time really flies. A year ago I promised to stay on plan and drop some pounds. Twelve months later - I am 3 dress sizes smaller and more than 30 pounds lighter.

It has been a great year. I have learned a lot about myself - mind, body and soul. In addition, I have met some wonderful people at Weight Watchers.  I have to give a super shout out to Donna. She is my WW leader. Donna inspires me to dream big. I would be lost without her. My fitness coaches at Curves have been amazing. Thanks to Betsy, Heidi, Marie, Jody and Dawn for your encouragement and support. My time at Curves is always productive and fun.

A special thanks to my big brother Rod. He is my biggest supporter.  To my friends and family - thanks so much for making this easy.

Best of all, I feel so much better.

To my blog community. Thanks for following me over the past 12 months. Stay tuned. The best is yet to come. Next year - 60 pounds or bust.

See you soon and have a VEGGIE GREAT DAY!!!!!!
FitandSlim4ever

Shrimptastic

Hello blog,

Today, I went to a cooking class. It was hosted by a chef from one of the oldest (and famous) restaurants in our community. The menu included a shrimp appetizer. This got me started thinking about shrimp recipes.

The other night I whipped up a quick and easy shrimp dish. This is a great weekend dish or a "If I see another chicken dinner I will scream..." recipe. I call it "Shrimp Dish." Creative right? LOL

Heat a large skillet over medium heat. Add extra light olive oil (be sure to swirl the oil to coat the entire skillet. 1-2 tbs should do the trick. Saute 1/2 diced shallot and 1 tbs of minced or finely diced garlic until translucent. Next add 1 pound of peeled shrimp to the skillet. I like to clean the entire shrimp (deveined). I hate to see the little veins in the spine. UGH!!! Add a 1/2 cup of light olive oil, 1 tsp of finely chopped parsley (you can use dried) and a dash of garlic powder. Cook shrimp until pink (DO NOT OVER COOK).

I like to cook my rice or pasta before I start my shrimp. Sometimes I make a salad and skip the carbs.
Try linguine or angel hair. The other night I mixed 1 oz of linguine with 2 oz of spinach spaghetti. It makes a nice presentation. There are lots of low carb or wheat pastas available at the grocery store. Experiment with different brands until you find a favorite. Do not forget to calculate the calories per serving. NOTE: I find it best not to eat pasta before a weigh in- it never yields a good result for me.

After your shrimp is prepared toss it over the pasta. Use the leftover olive oil from the skillet to moisten your pasta. Sprinkle with 1 tsp finely shredded Parmesan cheese.

Enjoy a serving of 1 cup pasta and 1 cup shrimp per person. Add a salad with fresh veggies like chopped portabella mushrooms and red onion.

slice 4-6 slices of wheat baguette and brown the slices in the skillet using 1 tbs of grape seed oil. Serve bread on the side. Yummie.

(warning: Eating shellfish may be hazardous...make sure that you are not allergic and be sure to cook carefully. All of the recipes on my blog are for information purposes. Please modify to your specific taste or needs.)

Have a VEGGIE GREAT DAY!!!!
FitandSlim4ever.

Greens Greens Greens

Hello,

It has been ages since I wrote on my blog. What can I say? Life happens. I am still on WW and making steady progress. I am 3 dress sizes smaller since I started this blog. YEAH!!!

Today, I want to talk about GREENS. Collards, Mustard, Kale and other members of this vegetable family. Many people walk through the produce section of the grocery store and sneer at the GREENS. Why are people afraid to tackle GREENS? Is it because they think that GREENS are hard to prepare?
I used to think that GREENS had to be cooked for hours with pork or turkey seasoning before they were edible. The days of GREENS loaded with salt are gone.

Out with the old and in with the new.

I am happy to report that you can prepare easy dishes made of GREENS in under thirty minutes.  I created the following recipe for Collard Greens Casserole. It is easy to make and veggielicious.

Ingredients:

1 large bag pre-washed collard greens
1 cup bread crumbs
1 cup crispy onions
1 cup low skim mozzarella
1 tbs season salt
1/4 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 cup half and half
2 garlic cloves
1 shallot
1/4 cup extra light olive oil
1 glass pie plate

Mince garlic and shallot.  Saute garlic and shallots in extra virgin olive oil until tender and translucent. Add collard greens and cook until greens are tender and soft. (approximately 10 minutes at medium heat)  Add garlic powder, onion powder, season salt and pepper.  Next add half and half and turn heat on low. Cook for another 5 minutes.

Mix onions and bread crumbs together. (make sure to mash onions until they look like the bread crumbs) Spread the crumb mixture across the bottom of the plate like a pie crust. Add collards (I like to use tongs) .Spread the collards evenly over the pie crust.  Sprinkle mozzarella cheese and 1tbs of crispy onions over the collards.

Bake at 375 degrees for 15 minutes or until cheese has melted.

Enjoy.

Tip: Try cooking some greens. Let your imagination soar.

Go green and have a VEGGIE GREAT DAY,
FitandSlim4ever

Veggaholic

I am finally learning to love vegetables. When I started this journey I dreaded the prospect of a diet full of brown rice and vegetables. Today, I spend a lot of time in the vegetable section. I take my time going down the aisle looking for new and interesting veggies. My goal is to try a new veggie at least 2 times a month.

I would like to share some WW tips with you on storing veggies:

Vegetable	Storage Tips
Artichoke	Refrigerator life: 4 to 5 days. Add a few drops of water to a plastic bag.
Asparagus	Refrigerator life: 4 to 5 days. Wrap stalk bottoms in a damp paper towel and place in a loosely closed plastic bag.
Broccoli	Refrigerator life: 4 days. Store in an open plastic bag.
Cabbage, Whole	Refrigerator life: 1 to 2 weeks in a plastic bag.
Cabbage, Cut	Refrigerator life: 1 to 2 days if wrapped tightly in plastic wrap.
Carrots	Refrigerator life: Very variable. Store in their original plastic bag.
Cauliflower, Whole	Refrigerator life: Up to 5 days. Store stem-side up in a plastic bag.
Celery	Refrigerator life: Up to 2 weeks. Store in a plastic bag.
Cucumber	Refrigerator life: 1 week if waxed; less if not waxed.
Eggplant	Refrigerator life: 3 to 4 days. Store in a plastic bag.
Garlic	Shelf life: A few weeks to a few months, depending on size. Store in a dark, cool spot.
Green beans	Refrigerator life: 3 to 5 days. Store in a plastic bag.
Leafy Vegetables	Refrigerator life: 3 to 5 days. Wrap in a damp paper towel and place in a plastic bag.
Leeks	Refrigerator life: Up to 1 week. Loosely wrap in a plastic bag.
Lettuce	Refrigerator life: Varies greatly by type. Leave in plastic bags.
Mushrooms	Refrigerator life: Varies greatly by type. Store in a loosely closed paper bag on a refrigerator shelf and not in the produce drawer.
Onions, Whole	Shelf life: 3 to 4 weeks. Store in a cool, dry, open space.
Onions, Cut	Refrigerator life: 2 to 3 days if tightly wrapped in plastic wrap.
Peas	Refrigerator life: 1 to 2 days. Store in a plastic bag.
Peppers	Refrigerator life: Up to 1 week. Store in a plastic bag.
Potatoes, New	Shelf life: 1 week. Store in a cool, dark, dry place.
Potatoes, all-purpose and baking	Shelf life: Up to 2 months. Store in a cool, dark, dry place in a burlap, brown paper or perforated plastic bag.
Pumpkin	Shelf life: Up to 1 month in a cool, dry place.
Scallions (green onions)	Refrigerator life: Up to 3 days. Store in a plastic bag.
Squash (Winter), whole	Shelf life: Up to 3 months. Store in a cool, dry place.
Squash (Winter), cut	Refrigerator life: Up to 1 week if wrapped tightly in plastic.
Squash (Summer)	Refrigerator life: Up to 1 week. Store in a plastic bag.
Sweet Potatoes	Shelf life: Up to 1 month if stored in a cool, dry place; up to 1 week if stored at room temperature.
Tomatoes	Shelf life: Up to 2 days once fully ripe. Store at room temperature for the best flavor.

 I love salad BUT...Salad can be a trap. Watch out for salads with fried ingredients like chicken and shrimp. Look for grilled or poached chicken or seafood.

Tip:  Instead of pouring the dressing on your salad - dip your fork in the dressing and then mix the salad with your fork.

Recipe:  dressing base:  1 cup buttermilk, 1/2 cup sour cream, 1/4 cup fat free or reduced calorie mayonnaise and coarse salt and pepper.  You can add in a variety of herbs, cheeses or veggies to change things up a bit.

Quick Fix Dressing:  1 pack Good Seasons Garlic & Herb dressing mix, 11/2 cups safflower oil,
2 tablespoons lemon juice, 1 tablespoon soy sauce, 1 teaspoon black pepper, 1 teaspoon tarragon, 1 teaspoon parsley, 1 teaspoon ground sage, 1 teaspoon ground thyme, 1 teaspoon dill. Shake to mix and refrigerate. You may need to add more lemon juice and a little vinegar to cut some of the oil.

Tip:  McCormick's Perfect Pinch Salad Supreme can be used for one stop seasoning with a 1 cup of olive or safflower oil.

Are you confused about lettuce? There are so many options. Below is a list of lettuce varieties with brief descriptions. I got this from WW. It is very helpful.

Lettuce Guide:

Butterhead

Butterhead lettuces, such as Boston and Bibb

Crisphead

Crisphead lettuces like the classic iceberg have a slightly acidic, clean taste, best with creamy dressings.

Loose-leaf

Loose-leaf lettuces like red leaf, green leaf or oak leaf lettuce offer a mild, grassy taste and a soft texture, good as a second fiddle to more robust or crisper greens.

Long-leaf

Long-leaf lettuces like romaine provide crunch with a slightly bitter flavor, great with creamy dressings or against softer, sweeter greens like red leaf lettuce.

Arugula

A microgreen with a peppery bite, sometimes overwhelming on its own, especially when the leaves are larger.

Mâche

A mild, sweet microgreen that pairs extremely well with tomatoes.

Mizuna

A Japanese variety of microgreen, very tart and best paired with crunchy greens like torn-up romaine.

Sorrel

A very bitter microgreen, best only with very strong dressings (Roquefort, anyone?) or braised with other vegetables in soups, stews and stocks. Raw, it should be eaten in moderation since its high oxalic-acid content can cause an upset stomach.

Watercress

A mustardy microgreen that’s great in sandwiches (so long as you remove any tough, woody stems).

Belgian endive

Crunchy and bitter, it’s a good foil to sweeter greens (despite its name, it’s actually a chicory-like radicchio, grown in the dark to prevent its turning green).

Curly endive

Like the French favorite, frisée, these are lacy, floppy greens that offer a pungent, chewy backdrop to crisp bacon or radishes.

Dandelion greens

Aggressively bitter, they can also be braised, as you would collard or mustard greens.

Escarole

An Italian favorite, a bitter punch often cooked in soups and stews.

Radicchio

A red chicory, it has a pleasant bitterness often mixed with romaine. Spearlike heads are less bitter than the more familiar, rounded heads.

 Next Blog: Veggielicious Grill Ideas

I have been bad about blogging because life has been very hectic. To all of my blog friends. I AM till on WW, focused and working hard to maintain my lifestyle changes. 

This weekend I wore a suit that was two sizes smaller with a very tailored fit. This morning at 5:30 a.m. I swung myself out of bed and put on my running shoes. I looked back at my pillow with a smile and thought about the suit. I gave myself a choice between sleep or the satisfaction of wearing a smaller size.

What are you willing to give up to win the battle of the bulge. The answer may surprise you. 

Have a veggie great day,

FitandSlim4ever

Mother Knows Best

The USDA recently replaced the iconic food pyramid with a plate. The USDA offers the plate as a guide for daily food intake. Bottom line - We should have a lot of vegetables and small servings of meat, dairy and grains. The plate reminds me of childhood dinners with my family. My mother always made sure that we had vegetables on our dinner plate. We always had a salad followed by a dinner that consisted of at least two vegetables and a meat. We rarely had bread with dinner. Looking back at my childhood meals I realize that my mother was way ahead of the USDA, Mr. Atkins and the whole gang. :) 

Mom relied on the basics of nutrition. She put together meals that were based on the old rule of "eat your vegetables." This rule pre-dates microwaves and TV dinners and quick fix meals. My mom's home cooked dinner menu consisted of portion controlled traditional foods that were natural and delicious. Guess what? Mother knew best. We were not fat. We were all slim and trim. 

Today, everyone in my family struggles with weight. Maybe it is because we stopped following the basic rules. The modern way of fast food and quick fixes makes it easy to forget about the basics.

I think we need to get back to the basics. The USDA food plate is not news to those of us that were raised by health conscious mothers. It simply affirms the fact that mom was right along when she said "EAT YOUR VEGETABLES."

Tip: Salads are a great way to load up on veggies BUT watch the dressings. Dressings can often have 15-20 grams of fat in one tablespoon. Below is a light dressing recipe from Martha Stewart's FOOD magazine. 

Here is a great salad dressing base that you can use to morph into a variety of tasty toppings:

NOTE: 2tbs = 1points plus value on WW before additions

1 cup buttermilk

1/2 cup sour cream (you can replace with low-fat Greek yogurt)

1/4 cup mayonnaise

coarse salt and ground pepper to taste

Green Goddess

add 1/2 mashed avocado, 1/4 cup chives, 2 tbs lemon juice, 2 tbs chopped fresh parsley

Thousand Island

1/3 cup ketchup

3 tbs sweet pickle relish

Blue Cheese

3 ounces crumbled blue cheese (3/4 cup)

Have a Veggie Great Day,

FitandSlim4ever

Entering the forbidden zone

OK,  I think everyone that has put on a few (or more) pounds can relate to this blog post. When you put on weight you avoid stores, clothes and any situation that reminds you of the dreaded dress SIZE. It is so humiliating to go to a store and try on NUMEROUS outfits that are too small, tight and do not fit.

Many of us stand in front of the mirror dreaming of the day when everything we try on will FIT. Well, I am here to tell you that no matter how skinny you become - there will always be the outfit that got away.

Today, I ventured out to the mall. It is important to note that I have not been to the mall for more than three months. WOW!!! Yes, it is true. The shop addict has been in rehab for several months. I have been afraid of the forbidden zone. You know- that area on the other side of the aisle that has the clothes that fit the OTHER people (skinny people). Maybe we are afraid that after all this dieting, sacrifice and hard work the clothes on the other side MAY NOT FIT.

Today, I summoned my courage and ventured across the aisle to the "regular size" clothes. The section with the cute styles that hug your shape. My palms were sweating as I glanced around for the snide sales clerk to ask "Can I help you find your size?" Ugh!!! I ran my hands over the clothes like someone that has been on a hunger strike for weeks. I made a stupid giddy gurgling noise as I grabbed ten suits from the rack. I ran to the dressing room as an urge came over me to try on EVERYTHING.

Guess What? I left the mall with 4 suits. I survived my journey to the other side. I also proved to myself that my lifestyle changes are worth it.

On my way home I prayed for the strength to stay focused and on my plan. I want to feel the joy of crossing over to the other side of the aisle. I want shopping to be fun - not agony.

The solution is simple.

Have a Veggie Great Day,
FitandSlim4ever

Still In It to Win It

I have been very bad about blogging. All I can say is that LIFE happens. It is hard to believe that you can get up in the morning and never stop until bed time.  Is this a good thing? NO!!!!!

You are probably wondering whether or not I am still on the WW program. The answer is YES!!! I am in it to win it. This weekend I will be doing my first 5K with my WW walking group. We are really looking forward to a great day. The other day my dad walked 2 miles with me. When we started out he boasted that he was in much better shape than me. HA HA HA . The truth hurts pappa bear.

Are you still in it to win it? I sure hope so. Please do not take my blog absence as a sign of defeat. I am still here and working hard to make lifestyle changes. This has been a journey...and I am starting to figure some things out about myself. Example: I like myself. Do you like yourself? That is the QUESTION. So many people hate themselves and the lives that they lead. I think this often manifests into weight gain and depression. When you make yourself a priority everything else falls into order.

I am letting some things go and making a few adjustments. Try it. It works. It is really OK to say "I do not want this or I want to go in another direction." Think about it.

Have a Veggie Great Day,
Fit and Slim 4 Ever

A Royal Wedding

I confess. I will be up at dawn to watch Prince William and Kate get married. I remember getting up at dawn to watch Diana and Charles get married. It will be exciting and a lot of fun. Somewhere deep down inside I have some English blood. I love the whole story because it reminds us all that there is such a thing as true love and happily ever after. I know some of you are wondering whether Kate will end up miserable like Diana. I do not think so- William seems do different from his father.  I think they will have a wonderful life together.

So what does a diet savvy royal watcher eat while glued to the tellie watching the nuptials on the tube? Well, might I suggest English Muffins :) with sausages (browned to a juicy perfection just like they are described in English novels, A coddled or soft poached egg or Kate's favorite "eggy toast".  What the hey- add some low calorie jam for a jolly good show of it. How about some TEA to wash it all down? After all - watching the Posh Set is very hard work.  I can't help but wonder what Jane Austin would make of it.

Whatever your venue, menu or space - take a minute to close your eyes and dream the impossible dream. Dream about having your greatest wish come true. Dream about being a prince or princess for a day. Most importantly, enjoy a few minutes of positive TV. There is a lot to cry about in this world. Tomorrow we can all be Brits for the day - Hurrah!

Get some sleep and set your alarm,
Have a Veggie Good Day
FitandSlim4ever

Happy Easter

Happy Easter,

I love Easter. It is one of the best days of the entire year. Easter is a time of renewal, redemption and change. It is a time to make a fresh start. To resurrect your spirit and strive for better things. I am going to make the most of this Easter-new start. I am going to keep pushing forward with my lifestyle changes. I will show up for all of my training sessions with my 5k team, I will give thanks for the life that God has given me - MOST IMPORTANTLY - I will strive to stay focused, centered and grounded.

What is your Easter promise? Use this time to reflect on the mission and purpose of your life. Today the sermon was "Easter is here..." Make the most of it.

Have a Veggie Great Day,
FitandSlim4ever

HAIR

Last fall a big chunk of my hair fell out.  It was pretty bad. You could see my scalp so I decided to cut my hair . (I now have a short version of a pixie) It was a great move on my part. Eight months later... the bald spot is gone. Here is my recipe for restoring hair:

1) Everyday I cut the top off of a vitamin E capsule and applied it to my scalp.
2) I increased my intake of vitamin D by taking 2 capsules every morning
3) I cut my hair to give it a break and reduce the need for heat appliances like flat irons and curling irons
4) I got a new hair stylist (sometimes you have to try something different).
5) I started my fitness program

Today my hair looks a lot healthier and I feel much better about my crowning glory.  Be sure that you are getting enough nutrients and vitamins. Healthy nails, hair and skin must be nourished by a healthy diet and lots of water.

Have a wonderful Veggie Great Day,
FitandSlim4ever

Blood Oranges - Seeing Red and Walking Tall

I tried a blood orange today. IT WAS GREAT. It was kind of tart but also a little sweet. I like the look of the orange. VERY RED AND JUICY. I highly recommend this wonderful spring treat.

Guess What? I signed up for my first 5K walkathon. More importantly, I volunteered to co-coordinate with one of my WW classmates. Our team will start training next week for the May 22 5k. I have already started my personal training schedule. It is staggered so that you gradually build up strength and endurance. Stay tuned for more about the walkathon. I think it is going to be a lot of fun.

One of my friends told me this morning to "stop and say thank you for all of my blessings." He was right. We all need to pause and pray for peace, love and blessings for our world, our friends and ourselves. We also need to say thank you for our health, well being, family, friends and everything we have.

I am thankful for this blog and a second chance to do better for myself. My prayers go out for my friend GW and her family. Stay centered - we love you.

Have a great Veggie Good Day,
FitandSlim4ever

Pilates Please

Wow! It is good to be back on my blog. I have been very bad about keeping up with my posts. I intend to do better.

I am at a point in my fitness journey when boredom is starting to set in. My cure - SWITCH IT UP AND MIX AND MATCH. Sound crazy? Well, that is my new plan. I have decided to try some new things...Pilates, Yoga and Meditation. This morning I am going to do 1 hour of Pilates for beginners. I started Yoga three weeks ago. It is very very hard...or I am very very stiff. LOL.  I will let  you know how the Pilates thing works out.

Maintaining a healthy lifestyle takes discipline and hard work. I am determined not to go back. NEVER. It is hard. In order to stay on course I have to constantly talk to myself and invent new ways to keep myself on track. This weekend I had to go to Baton Rouge for a luncheon. I used my WW tools to prepare for the day. First, I reviewed the restaurant menu online, Second, I packed a snack, Third, I ate breakfast, Fourth, I limited myself to 1/2 of the salad, no bread, 1/4 of the entree and a few bites of dessert. This method works because it keeps you from feeling deprived. I skipped the wine and sipped on ice water. Crisis averted. I survived. It also helped that the food was average. I focused on the fellowship.

I hope you are finding ways to switch it up. Keep things interesting so that we can stay on plan.

Have a Veggie Great Day,
FitandSlim4ever.

Bone Tired

Today, I am bone tired. I am exhausted. I have been wondering how to pep myself up. Here is what I have learned:

• Exercise - it really helps. Today I am pushing myself out of the door. It is fun once you finally get started.
• Clean Eating - it helps keep your engine running and  your pipes clear. :)  
• Supplements - taking supplements has helped me maintain my energy. I recently experienced some hair loss so I increased my intake of certain supplements. It has really helped my hair 
• Veggies - Your body needs fuel to burn fat. I have started making a super salad with spinach and several varieties of lettuce, tomato, mushroom, red onion, slivered onions, cranberries and whatever else is on hand. I make a dressing with a safflower base and use a pinch of pepper to season. 
• Water - flush it out. Water works miracles.

Challenge:  Find 2 new ways of powering up when you feel like taking a nap. :) 

Tip:  Walk the DOG!!!!

Have a Veggie Great Day,

FitandSlim4ever

Out Sick with Spring Fever?

Spring Fever! I have a very bad case of Spring Fever. Have you ever looked out the window during a meeting and wished that you were lying on your lounge chair? You know things are bad when you can't wait to sit on the porch in the evening.  Once you are on the porch you must have a glass of wine - then some cheese or grapes. How can this be? Good News. You can manage to have your wine and cheese and stay on plan. Look for low fat cheeses like Baby Bell or Laughing Cow Light or reduce your portion of goat cheese to 1 ounce. Look for crackers that are full of healthy grains. I love Sesmark Sesame Thin All Natural Wheat Crackers with Flax  Seeds. The crackers have a points plus value of 3 for 8 crackers. The grapes are 0 points.....SO HIT THE PORCH, PATIO OR YARD and relax. You deserve a break today.

Have a Veggie Good Day,
FitandSlim4ever

40 Days and 40 Nights

Hello Out There- I have been missing in action for the last 2 weeks. I am sorry about not blogging. I know you understand. We all get busy. Moving on...So, it is officially LENT. I love LENT because it is a time of  sacrifice and reflection. I have decided to give up NEGATIVITY for LENT. That is right. For the next 38 days I will practice what we preach as Christians. I will lean on my faith, believe that all things are possible and most importantly - I WILL PUT MY TRUST IN GOD. Sounds easy? Wrong. We are conditioned to worry. We are accustomed to being in control - We are not in control. Have you seen the movie the Adjustment Bureau. You should check it out. I will not spoil it for you. Let me know what you think about the movie.

What are you giving up for LENT? Make it worth it. Make this time of reflection count for something. Get ready for Easter and the promise of rebirth and renewal that comes with the risen Christ.

Japan- Please keep the people of Japan in your prayers. Life is fragile. So be good to yourself. You will not get a do over.

Have a Veggie Great Day!!!!
FitandSlim4ever

I am a FIREWORK

I love Katy Perry's song Firework. The words say "Do you know that there is a spark in you - you just gotta ignite the light...cause baby you are a firework...show what you are worth as you shoot across the sky."

I love that song. This WW adventure has been a wonderful experience. I have realized that it IS POSSIBLE to manage my weight and maintain my sanity. I am also grateful for my wonderful family and friends. I thank you for always making me feel like a FIREWORK.  This week I challenge everyone to let your colors show- do something new- wear a new blouse, change your lipstick, get a hair cut - DO NOT THINK. ACT.  BE A FIREWORK.

Goal - Pick out a vegetable that you have never tried before - like Rhubarb or Chard. Last week I tried yellow organic carrots. They are SOOSOSO good. This week I spent an hour in the produce section. Can you believe it? I looked at everything and left with bags full of "good for you stuff." I am going to try boiling some Rhubarb this weekend. Stay tuned.

Congrats to VG and the Atlanta ladies for joining the WW family. I am proud of you. Keep texting me with updates. It takes a village.

Challenge:  Measure everything. Portion control is a must.

Tip: Keep all of your scales and measuring scoops in the same place. It will help you find things in a hurry.

I wish you a Veggie Good Weekend,
FitandSlim4ever

Monday - Go for green

At Curves we have a saying "Go for Green." That means try to keep the weight machine light on green not red. Green means that you are on track, working at the right level and intensity with the right number of repetitions. Green is Good.

This week I am going to try to stay on Green.

Challenge No 1: Green Tea - I am going to drink Green Tea at least once every day this week.
Challenge No 2: Green Vegetables - I am going to add a green vegetable to my dinner every night this week
Challenge No 3:   I am going to work very hard to keep the house GREEN by recycling and eliminating waste, cutting back on electric consumption and reducing water usage.

I hope you will go green with me this week?

Fruit of the Week:  Pineapple

Pineapple is full of good stuff, including Vitamin C. Pineapple is at its peak from March to June.  Yummie.

Have a Veggie Good Green Day,
FitandSlim4ever

Sleepy Piepy

I have always had trouble sleeping. My whole life...I never sleep but I really want to sleep. Sleep is a critical ingredient in the weight loss recipe. Your body needs the down time to rejuvenate and repair muscle.  I read today that fennel is a great sleep aid. Well, fennel it is. I will try just about anything to get a good nights rest. I have tried chamomile and sleepy-time teas. Nothing works. I am always counting sheep.

A friend suggested that I try to meditate before bed. I am going to give it a try. Stay tuned.

PS WW has a new cookbook. Every recipe has 5 ingredients. I am having a lamb chop tonight. Yummie. The recipe calls for fennel. Yeah!

Sweet dreams and have a Veggie Good Night,
FitandSlim4ever

Happy Valentines Day

What did the stamp say to the envelope? I'm stuck on you. 

Hug yourself today- and give thanks for all the blessings that you have been given.  Most importantly, have a laugh, giggle, lark - whatever.

I wish everyone a wonderful day. Treat yourself to something - a latte, a piece of cake, chocolate...the list is endless BUT practice moderation. It is okay to treat yourself - just don't go crazy and eat the whole box of chocolates.

We have to keep reminding ourselves that we are on a weight loss journey that is going to last for the rest of our lives. WW gives us the tools to track our progress and plan the path that will keep us on the road to success. I am going to use those tools to manage my lifestyle choices and balance healthy eating with fitness.

So, enjoy your day. Treat yourself special and tonight pray for peace and tolerance.

Be good to yourself and have a Veggie Good Day,
FitandSlim4ever

Day 149 - Still going strong on Weight Watchers

Hello world,

Can you believe it? I have been on WW for 149 days.

My life has changed so much since that fateful day when I walked into my first WW class. I was frustrated and upset about my high blood pressure and weight. I was a little apprehensive about the reception that I would receive at WW.  I found it to be a wonderful experience - full of friendly faces and dynamic group leaders. Miss Donna --- you rock.  My dear friend GW was the one that talked me into going with her to the meeting. Flash forward 6 months and I have only 1 skirt that fits. My clothes are all toooooo big to wear. YEAH! I am so glad GW dragged me to WW. She saved my life that day. Thanks friend. I really did not realize how off track things were until I stepped on the scale that morning in September.

Today, we have friends from around the world reading our blog and sharing my WW journey. Congratulations to those of you who have decided to join me at WW. It is so much fun.

Jennifer Hudson appeared on Oprah yesterday. She has lost 80 pounds on WW and her family has lost a combined total of more than 1000 pounds. It works. It is working for me and it will work for you.

Forward march. It is a new day and a new way of thinking.

All the best and have a Veggie Good Day,
FitandSlim4ever.

All You Can Eat?

Today, I have a meeting at a place that features an "ALL YOU CAN EAT" buffet. This poses an interesting challenge for a person that is trying to make lifestyle changes. I tried to do my "pre-op" meal preparation by going online to review the menu. Unfortunately, there was no menu - the website said "buffet featuring Italian, Southern, Cajun and traditional foods. ????????? Okay, that is very helpful. LOL.

I have gotten into the habit of reviewing menus before I go out to eat. I try not to go out to eat unless it is business or unavoidable. Yesterday, I  had lunch with some friends from a former job. Prior to my departure, I reviewed the menu at the restaurant and determined that there were very few WW friendly items. I emailed my friends and asked them to meet me at another restaurant. They were happy to oblige my request and in doing so support my WW journey. We ended up eating Asian cuisine. It was fabulous and low fat. We were surprised when the chef treated us to lunch in honor of our friend LA. L is moving to Vietnam for six months with her fiancee. (I wish you the best and safe travels). Everyone was glad we changed our plans.

My plan for today:

I had 2 slices of toast for breakfast with 1/4 tablespoon of jam. (points plus value of 5). I plan to take a banana with me in the car (drive time 3 hours round-trip). My buffet strategy is simple - try to stay away from anything fried, covered in cream/gravy, anything with icing or fruit fillings, bread and alcohol. I will probably fill my dinner plate with salad and put a little meat on a salad plate. I am going to fight the urge to a piece of fried catfish. I love it. What can I say? This will be a test for me.

So stay tuned. I will let you know how it goes. I have come to far to turn back NOW! We are in it to win it!!!!!

Have a Veggie Good Saturday,
FitandSlim4ever

Baby it is cold outside - Brrrrrrrrr

Hello blog family,

I hope everyone is warm and safe in this COLD weather. It is cold everywhere...

I made up a yummie chili recipe that will warm you up and keep you going for hours:

1 package of McCormick's Chili Seasoning/30% reduced sodium (1point per serving)
1 16 oz can of Hunts Tomato Sauce /No Salt Added (1 point per serving)
1 15 oz can Best Yet Vine Grown Small Red Beans (2 points per serving)
1 1b. Laura's Lean Ground Beef (3 points per serving)
2 tablespoons Kraft Reduced Fat Cheese
1 cup of water
1 tablespoon Onion Powder
1 tablespoon Garlic Powder
1/4 teaspoon Cumin
1/4 teaspoon Chili Powder

brown ground beef and drain fat. In a separate skillet add beans, seasoning, tomato sauce and 1/2 cup of water. Simmer for 5 minutes. Add beef to the sauce. simmer and add remaining water as needed.  Simmer on low for another 5 minutes. Garnish with cheese.

Friends from outside of the United States look for brands that are low in salt/sodium. I giving this recipe an a points plus value of 8 points.

Enjoy and have a Veggie Good Day,
Fitandslim4ever

Minisize it

Every where you look there are ads that say SUPERSIZE IT..."upgrade to a super large instead of a regular size burger, fries or soda." This is one of those traps that lures us over the calorie count edge.  Can you imagine how many calories are in a super size order of fries? I shudder to think of it. Today, we are going to change our way of thinking. TODAY we are going to minisize our food.

Last year I purchased a "burger slider" pan by Big City. The pan sat in a box in my kitchen pantry until last night. I finally opened the box and took out the pan. A slider pan is a fast and easy way of cooking mini burgers or sandwiches. (sorta like castle burgers). You do not have to give up hamburgers for the rest of your life...use the slider to guarantee portion control.

Burger Slider Recipe (mix all ingredients together and use a small scoop (1/4 cup) to make patties

1 pound of ground meat (approximately 14 sliders)
1teaspoon steak seasoning
dash of Worcestershire sauce
1teaspoon garlic powder
1teaspoon onion powder

You can buy slider buns at the grocery store. If you can't find the slider buns use dinner rolls. Fat free cheddar cheese and fat free mayonnaise are great on the buns.

I gave my 2 slider meal a 6 points plus WW value.

So start grilling with your slider pan and get portions under control.

Have a Veggie Good Day,
FitandSlim4ever

Hello Out There

Hi Everybody, it seems like ages since I last wrote on the  blog. Things have been kinda of hectic but I am still in the game and working very hard to stay focused and on plan. I finally got through my 2 week mini plateau. Whew! I thought the scale would never budge. My WW leader gave me some helpful tips that include ramping up my exercise  plan and tracking my food.

On WW you can have lots of fun foods. I am going to try the coconut shrimp recipe tonight. Do you like coconut shrimp? One serving of 4 shrimp  has a points plus value of 6. Last weekend I cooked the apple tart recipe in the WW points plus cookbook. Yummie. It was delicious. Pick up a copy today.

I have started ZUMBA. It is a lot of fun. Look for a ZUMBA class in your area.

Well, that is all for now- I will work harder to blog daily. In the meantime, stay focused and stay on plan.

Have a Veggie Great Day,
FitandSlim4ever

Spice things up

 I recently read an article in Eating Clean Magazine that talks about the health benefits of various spices.

Curry - alleviates achy joints
Cayenne - eases congestion
Cumin - boosts energy
Paprika - soothes headaches

A couple from my church gave me a book about spices. I was fascinated by the origins of some of our favorite spices. Homework - Do some internet research on spices.

Challenge: use two new spices this week.

Chard - OMG. Yesterday, I had some sauteed chard from Whole Food. It was wonderful. The chard was tossed with a little bit of oil, sesame seeds and seasonings.

My vegetable of the week is asparagus. I love asparagus. This week I am going to experiment with "asparagus soup." Wish me luck. There are two types of asparagus - white and green. Steaming is the most popular method for preparing asparagus. I like to roast asparagus in the oven with a little brush of oil.  Asparagus is a great source of vitamin C - get some asap. :) WW has a great recipe for asparagus spears wrapped in prosciutto.

tip: Most veggies are ZERO points on WW.

Have a Veggie Good day,
fitandslim4ever

An apple a day

Tis the season to eat apples. This week I had a ball shopping for apples. I came home with bags of delicious apples. Ambrosia, Fuji, Lady, Crab, and Braeburn apples. I encourage you to try some new varieties of apples. Check it out.  An apple a day keeps the doctor away.

This week I am going to focus on veggies. I found a quick fix for a filling veggie meal. I buy veggie rolls from the sushi section of the grocery store. The veggie roll consists of carrots, cucumbers, avocado and celery chopped up in small julianne pieces and wrapped in lettuce leaves. I take the rolls apart (2 rolls) and pour a little bit of dressing (1 tablespoon) and add a dash of pepper. Yummie.

I am going to force myself to eat fruit. I am not a fruit person. I like fruit but it is not my first choice for a snack or meal...SO I am going to have to work very hard to incorporate fruit into my diet. Today, I filled up a pretty wooden bowl with bananas, tangerines, peaches, pears and apples. I will let you know how it goes. :)

Challenge:  1 piece of fruit a day for seven days. WE CAN DO IT!!!

Tip:  Seedless lemons. Who Knew! Go to pcnbrand.com. I found them at a local grocer.

Have a Veggie Good Weekend and a great day,
fitandslim4ever

Release it and let it go -

I have been reading a lot lately about stress management. I think that one of the keys to losing and sustaining weight loss is to release your stress. The best way to release the stress is to talk to your family and friends about issues that concern you. It will help you lose pounds of stress.

I am famous for holding in my stress BUT NOT IN THE NEW YEAR.  My new motto is "Release it and let it go." This year I pledge the following to myself:

I will do no harm. I will work hard to do the right thing, put family first (that includes the extended version), and love/like my enemies. I will rejoice every morning for the gift of another day and give thanks every night for the time that I have been given to live - laugh- love and learn.

I WILL TAKE CARE OF MYSELF AND THE INCREDIBLE HUMAN BODY MACHINE THAT GOD HAS GIVEN ME.

I hope that you will make this pledge. Honor yourself, hug yourself - most importantly share your load because no one can carry a mountain on their back.

Have a very Veggie Good Day,
FitandSlim4ever.

New ways of thinking

New Year and New Thinking -

I  am seeking out new ways of doing things in 2011. I am hoping to find ways to cut calories and sodium without sacrificing flavor. Here are some tips that I hope will help you:

• Choose dry beans over canned. A cup of dried beans has less than 10 mg sodium while canned beans can pack more than 700 mg. WW advises you to rinse canned beans in a strainer to reduce the sodium.
• Stir fry meat for healthy meal. If your recipe calls for thinly sliced steak -freeze the meat until very firm for 30 minutes. It will make it easier to slice. 
• Instead of potatoes use parsnips and sweet potatoes cut into fry sized pieces. Put parsnips and potatoes on a baking sheet and drizzle with 1 tsp oil and sprinkle with garlic...toss to coat and sprinkle a dash of Chipotle powder on top. Arrange fries in a single layer on a baking sheet. Bake for 15 to 18 minutes until lightly brown and crispy.  (from Clean Eating)
• Quick veggie snack. Take 4 veggie or California sushi rolls and drizzle a smidgen of lite soy on top. Eat the veggies out of the middle with your chop sticks. Yummie. Ditch the rice.:)

This week go for something new.  Experiment with veggies. 

Have a Veggie Good Day,

FitandSlim4ever

Post No. 83 - Carbs in check

I read a great article today about carbs. The author recommends eating a mixture of lean protein, fast carbs ( bad kind) and slow carbs (the good kind) to get a balance. He suggests that cutting out carbs is really dangerous because it forces your body to burn muscle. The bottom line - it is important to have a healthy mix of protein, carbs, fiber, dairy and fat. We are done with diets that require you to eat too much of one thing and not enough of the other. Let's focus on eating a healthy balanced diet. The rest will take care of itself.

I have been bad about writing on my blog everyday. What can I say? Well, life happens. I hope you understand. I will continue to blog so stay with me. I need your encouragement and support. We are heading for the big 30 - pounds that is...so stay tuned.

WE ARE GOING TO GET FIT AND SLIM, SO HAVE A VEGGIE GOOD DAY.
FitandSlim4ever.

Lucky to be alive in 2011

Everyday I hear about someone dying or getting sick. In the past year so many people have perished to heart attacks and cancer. We can't control somethings but we can control our weight. It is time to break the diet yo yo cycle. ENOUGH!!!!

In 2011 we will conquer our weight and move on to focus on living a healthy lifestyle.  Today, I am making a broccoli soup. I read several recipes and decided to modify them to lower fat and calories.

Broccoli and Cheese Soup

2 cups fat free milk
1 cup whipping cream
3 cups low sodium chicken broth
1 tablespoon flour
1 bag of frozen broccoli florets (thawed out and chopped into pieces)
1 cup Kraft reduced fat Cheddar cheese (you may prefer fat free Velveeta)
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
tiny pinch of ground bay leaf (only the fine powder)
1 teaspoon of season salt
1 dash of white pepper

Mix the first four ingredients until creamy then add the remainder of ingredients and simmer until blended. Approximately 5 minutes on medium heat and 5 minutes on low heat. Garnish with a pinch of finely minced carrots. I suggest a serving be one cup.

Tip: Instead of using a bun for hamburgers try wrapping your patty in lettuce leaves. Fold the large leaves around the patty like a wrapper and enjoy.

Challenge: Let's reduce the calories in our favorite recipes. We have a whole year to get it right.

Have a veggie great day,
FitandSlim4ever

Happy New Year

Hello blog world,

I am back from my on holiday break and ready to blog into a new year. I am back in full swing and looking forward to a great year in 2011. January is always a great time of promise and new beginnings. It is the time of year when we can all feel and believe that anything is possible. I got into my "jeans" in December. You may recall that I challenged myself to fit into a special pair of jeans by Christmas. I did it! Go girl.

Let's recommit ourselves to eating clean and living a healthy lifestyle in 2011. I encourage everyone (myself included) to set some weight loss or management goals. I plan to start with a small goal that is realistic and achievable.

Challenge: Drop 5 pounds in January. We can do it.

Homework for this week:

1. Clean out fridge - the holidays are over so get rid of the sweets, treats and high calorie food.
2) Take a walk today
3) Step out of your comfort zone. Do something new. Take a chance on something or someone
4) Pray and meditate. It will help you stay focused

Happy New You. I hope you have a veggie good day,

Fitandslim4ever