From "C" To Shining "C"

http://jama.ama-assn.org/content/281/15/1460.full.pdf

Yesterday afternoon, I was headed out the door.  I needed to pick up some honey for my honey mustard chicken breast dinner.  I asked my kids if they wanted anything special.  My teenager said he wanted tangerines.  I'll be honest, it kind of threw me off balance.  I'm used to the usual request of honey buns or zebra cakes.  When my kids ask for fruit, I listen.  As I saw it, this was an opportunity.  I told him my knowledge of citrus fruits was pretty limited.  I asked him to come along, keep me company, and pick out exactly what he wanted.  I mean, mom might screw it up and get regular oranges or even grapefruit by mistake.  I needed his expertise in this matter (pretty sneaky huh?).  He dragged his feet, but eventually he hopped in the car with me and came along.  In the end, we got more than bargained for spending nearly $50 in groceries.  No worries.  At this age, they tend to eat everything in sight.  At least I know my ever growing boy will not go hungry. 
This little mini adventure got me to thinking...how much vitamin C do we need?  Am I getting enough?
When I wake up in the morning, I take a multivitamin.  I has, according to the label, 60mg of vitamin C.  I clearly reads that this is 100% of my daily allowance.  But, I also get vitamin C in my whey protein smoothie drinks.  Last night, I had vitamin C when I ate broccoli as a side to my chicken dish.  Do I need to be following suit with my youngest and adding one of those bright colored tangerines to the diet.  They are so much work with the peeling, they make my hands smell all orangey, and they make such a mess with that sticky juice.  Ugh! Can't I just have an Emergen-C in water?  1000mg???? Wait a minute...maybe that's too much... Earlier in the year, when I was feeling under the weather, I would throw a packet of Emergen-C in with a glass of orange juice.  It never really helped, but mom always said to boost my vitamin C if I feel a cold coming on.  Nowadays, I try not to do it too often.  I prefer to get my vitamin C in foods I eat.  The sugar is pretty high in Orange Juice (22g sugar) and, even if they are natural sugars, I have tried to cut back on sugar.   Adding a bit garlic to my foods seems to work more effectively when I catch a cold.  By the way, if you want to try the 1000mg Emergen-C, stick with the orange flavor.  The Raspberry is pretty nasty tasting.  Want to know where your favorite fruits stand?  Check out this cool link I found.    http://www.thefruitpages.com/contents.shtml 
Well, time to walk.  Have a healthy day.  Make good choices.  : )

A Ten Mile Day Ends With A Big Bang

The leaves are beginning to fall

As we were getting ready this morning, my husband reminded to keep the noise down.  Today was a teacher work day and the kids were still sleeping.  So, we came downstairs and went about our normal everyday routine if more quietly than usual.  Yes, I could have slept in.  I chose not to. I wanted to spend, what has become, valuable "us" time with my husband.  We had our coffee and chatted.  We're going to have to wait to begin the "Fit books" we bought.  We can't do all the preliminary stuff.  He has to download the instructions to the Brookstone scale so we can check our body fat percentages.  The instructions are around eighteen pages long.  Way too complicated.  Well, what's another day?  Besides, I still have my tiny journal.  Soon, he was off to work and I was all by myself (well, everyone else was still asleep).  So, I did what I always do.  I headed down to our basement gym.  This morning, I planned to take it easy.  My shoulders were just a little stiff.  Maybe I slept wrong.  I hopped on the treadmill just in time to watch my favorite news, "The Today Show".  This week is "Where In The World Is Matt Lauer".  This morning, he was in Spain.  As I walked, I reminisced about my time in Spain.  I went to Majorca, Spain once for two weeks in 1983 when I was 19 and again, at age 20, in the summer of 1984.  I will never forget it.  It was there, I first tried Paella and Sangria.  And Majorca had the most beautiful beaches I have ever seen, white sand and crystal blue waters so clear you could see what color your toenails were.  It made me smile like the Cheshire Cat to remember my time there.  You see, how can I put this delicately?  The beaches in Majorca are somewhat less inhibited than the beaches here in the United States.   And, at the time, I was what you might call...fearless.  As I finished my treadmill walk, I couldn't help but wonder if I was still brave enough for those Majorca beaches.  What the heck....I thought.  Thirty years later, I would totally rock that bikini even if it was only the bottom half.
After my five miles, my shoulder was still bothering me, so I did a quick fifty push ups and hundred my sit ups, then came back upstairs.  My Stepdaughter was up and about, but my youngest was still asleep.  I let him sleep in.  I decided, if I was going to slack off on the weights today, I would do a bit of extra walking.  It was cool, but not too bad for November.  The leaves were beginning too fall from the brilliantly colored trees.  Autumn is one of my favorite seasons.  I just wish it wasn't followed by Winter.
I changed my shirt, bundled up in clothes I could shed if I got too warm, and headed out to walk the neighborhood.  It was pretty chilly.  I never did shed those extra clothes.  By the time I got home, I was achy and starving.  My shoulders had loosened up, but my knees were tight and my toe was cramping UGH!  I really wish  I knew what was going on with my cramping big toes.  I keep thinking I am being punished for all those years of wearing combat boots in lieu of sensible shoes.  I mean, what constitutes "sensible" when it comes to shoes anyway?  Between the gym and neighborhood, I had walked a total of ten miles today.
As I hobbled into the kitchen, my youngest came downstairs.  "Morning", he said.  I made myself a bowl of Chobani vanilla, with a scoop of Bear Naked Fit vanilla almond crunch (low sugar), and a scoop of washed fresh blueberries we'd picked up at Costco the other day.  Let me tell you...it tasted even better than it looks.  We sat there and watched our new favorite "family" show..."The Big Bang Theory".
"You know something", I told him..."I walked ten miles before you even woke up this morning."
He doesn't even look my way.  He just says, "Cool."
Its okay.  He's a teenager.  He doesn't have to say it.  I know he's proud of his old mom.  I know I am a better role model to him now that I am making healthier choices.  But best of all, I know I will be there...
to love, and laugh, and experience new things with him and his siblings for a long long time.
"Let's put on another episode, okay?"  I'm secretly hoping laughter will take my mind off my aches and pains.

Doesn't this look good?

       

Look What I Found At Target

 http://www.getfitbook.com/
After I finished my work out this morning...walking 5 miles, 50 push ups, 100 sit ups, 100 tight and tone butt lifts, and 400 mixed weight repetitions (I felt motivated, so I did an additional 100 kettle bell lifts), I was ready for a trip to Target.  I swear sometimes I think I keep those folks in business.  But, I had a shopping list.  Basically, it consisted of things I had forgotten to get over the weekend like cat food, American cheese for my youngest's grilled cheese sandwiches, moisturizing hand soap for the kitchen, sugar free chocolate minis, mechanical pencils, a new book my son could take to school (I won't let him take the kindle), and some girl stuff I really don't need to mention. You know, the stuff husband's are frequently too embarrassed to go to checkout with?  He would get it if I asked, but honestly, I try my best not to put him through that.  It might damage his macho aura or something.
When I have time, I like to just browse around the store and see what's new.  In the back of the store, they were packing away all the Halloween items and replacing them with Christmas candies, lights, ornaments, and such.  It always bugs me how stores rush through the holidays.  I mean, let me get to Thanksgiving before I have to focus on Christmas.  But, I guess they figure folks will be out shopping early for the perfect gifts.  And let's not forget, the day after Thanksgiving is the biggest shopping day of the year.  So I just smile and mentally prepare myself to be overwhelmed with the surge of consumerism, things like sales and the steady flow of annoying catalogs we get in our mailbox, catalogs that seem to multiply even though I stop them every year.
As I walked around the store, I popped my head into what has quickly become my place of peace...the section where they sell workout supplies, equipment, DVDs, and books.  Today, I spotted something new and special.  It was a little pricey, around $20.00, but I thought it would be worth it in the end.  What I found was the "Fit Book".  Its a lot like the blank book I write in every day, but in addition, it has instructions and step by step guides to get you to your goal whatever that may be.  You develop a game plan, track your progress, and best of all...you see it happening on paper.  I've been saying it all year in my blog...To me, keeping a log or journal has been the most effective way of staying on track.  This little book is filled with useful tips and resources.  There is a food log guide, a nutrient tracker, and get this...it even uses the smiley faces I love so much.  Were they reading my blog or what?   The Fit Book runs on a 12 week plan.  You begin by taking your measurements and current stats like weight and body fat.  Then, you write down you work out and nutrition goals.  You record strength training, cardio, and flexibility exercises.  At the end of each week, you track how you did.  There is even a space for rewards.  So, do you want to lose weight, drop a jean size, bench press your body weight?  This book will work for both males and females.  I especially like the little circles you fill in to show if you got eight glasses of water during the day.  Kind of reminds of those tests we took as kids.  Fill in the entire block or it won't count.  Did you bring a number two pencil?  No problem.  It even comes with a pen.  I absolutely can't wait to get started.  I like this so much, I bought one for my Stepdaughter.  We work out at the same time, but she hasn't kept a journal of her progress that I know of.  Its going to be fun and challenging, yet easy as pie.  (Mmmm...pie)...  : )  You know what?  It would work for kids as well.  They should have these in the schools as part of the health curriculum.
So, my only question is...can I use what I did today or should I begin after I get my measurements?  Maybe I can wait until tomorrow.  My husband needs to show us how to work that body fat measurement thingy on his super cool Brookstone scale.  Let me know if you get one, okay?  Make good choices.          

Sunday Morning With The Infomercials

Christmas Photo 1966

You are probably reading this wondering, "How does this photo go with today's post title?"  Well, allow me to explain how.  This morning was daylight savings time.  We were supposed to turn the clocks back one hour.  My body didn't seem to understand that I was allowed to sleep in this morning.  I rolled out of bed at what once was 0700hrs (now 0600hrs), and could not get back to sleep.  I wasn't alone.  The cat was also on the old time and she was hungry.  So, there we were, the cat and I, alone on a Sunday morning wondering what to do with our time.  She seemed contented once I opened the kitchen cabinet.  That's where her food is.  I fed her, made a cup of coffee, and gazed out the sun room window.  There was a light touch of frost on the ground.  It looked positively tranquil.  It also looked...cold.  I grabbed one of my husband's warm flannel shirts and sat down on the couch.  It was dark and very very quiet.  
Soon, we would have the fireplace going.  As much as the winter months aggravate my injuries, I do love when we have a fire in the fireplace.  The heat...the crackling...I don't know what it is, but I just love the whole routine of laying the wood in just the right position and starting a fire from nothing.  I don't especially like the fireplace cleaning routine but, to me, its all worth it.  I can't even imagine having a gas fireplace.  I'm old fashioned that way.  Don't get me wrong.  I'm not primitive.  I do use the fire starter logs.  Its rather difficult to gather kindling here in the suburbs.      
This morning, it wasn't quite cold enough for the fireplace.  I was fine, warm and cozy in my husband's shirt.  With nothing else to occupy my time, I turned on the television.  Isn't it funny how just the background noise can be comforting when you are all alone in the dark?  I flipped around but, it was early, and many of the channels were airing those annoying paid advertisements.  I found myself watching a segment on an ab machine that looked like a large belt.  Of course, the actors in the infomercial already had six pack abs.  They usually do.  There they are running around on the beach barely dressed, while I sit here bundled up under a throw blanket.  I was transfixed if only by the image of sunshine and beach.  I couldn't pull myself away from the channel.   What did this contraption do?  Supposedly, when you wore it, it pulsated to work your muscles.  I laughed.  I've done 15,600 sit ups/crunches this year alone.  Was I wasting my time?  Maybe I could have bought one of these Ab belts and somehow managed amazing ripped abs in only 60 days?  Okay, we both know that is just silly, even those of us who grew up with televisions in the background of their holiday photo.  Television may have always been part of my life, but I don't naively believe everything I see on it (okay, maybe I did at age three).  You think its strange my parents had our one television as the background?  Well, perhaps the tacky silver tree would have been better.  Hey, I saw one of those aluminum trees on eBay selling for $500.00.  Apparently, its now considered "vintage".  : }
Anyway, back to the paid television advertisements.  You have to know there are no shortcuts when it comes to health and fitness.  Don't be fooled.  Trust me.  You absolutely have to do the work.  And this comes from someone who knows, someone who has tried many of those shortcuts.  I once owned a thigh master.  Its a fad.  Its fun, but its just a tool like anything else.  Things like this don't automatically help you get in shape just because you took the time to purchase them one early morning while watching television infomercials.  You ordered it.  You took the first step.  Now, you have to take the second step.
Do you really need a special belt machine to flex the muscles of your abs?  As I understand it, the belt works kind of like those Tens units they use in physical therapy.  It just stimulates the nerves.  http://en.wikipedia.org/wiki/Transcutaneous_electrical_nerve_stimulation 
Me?  Times are tough.  I want to be fit, but I don't need to spend the money.  I am perfectly capable of managing my work out without outside electrical stimulation.  Okay...I'm sorry, but that just sounds wrong.
I'm not saying all infomercial purchases are bad.  I bought my "Juice-man" Juicer for around $200.00 from an infomercial back in 1991 and I used it to make delicious healthy juice drinks for more than ten years.  I think that was pretty incredible, don't you?
My point is...watch what you buy on impulse.  Are you being lured into something you will regret later?  Is it a tool that will help you reach your goal?  Or is it a shortcut?  Avoid the shortcuts.  They are a waste of money.  And if buy that elliptical or "total gym" while watching your favorite fitness folks early one morning when you find yourself alone and flipping channels, be sure you don't let it become a place to hang your laundry.  Remember to use what you purchase.  There are no shortcuts.  You don't get extra credit just for spending the money.  You have to do the work.  You have to take the next step.    

Resisting Temptation

Last night was one of those nights when we wanted something quick and easy.  We were heading out to the High School football game.  We didn't want to get there and find ourselves tempted by the concession stand.  So, we threw this together.  Believe me, it tastes much better than it looks.    

Take a medium to large tomato and cut in wedges.  Set aside.  Mix canned chicken breast, mayo (we used the reduced fat mayonnaise with olive oil), and a chopped Granny Smith Apple.  Scoop and set on your wedged tomato.  Pepper to taste.  Light, easy, inexpensive, and a healthier choice especially when split three ways.  
http://www.kraftfoodservice.com/productsandbrands/spreads/spoonables/kraftmayowitholiveoil.aspx
It was a chilly night for a Homecoming game, but we didn't mind.  We'd spent it with family and oh, by the way, our team won the game 42 to 7.   Afterwards, when it was time to leave, I could barely stand.  I'd walked ten miles on that day and the cold air had caused my back and knees to tighten up on me.  My husband had to assist me down the bleachers and I felt like an old woman walking to the parking lot.  Almost there...I told myself...almost to the seat heaters.
This morning, I felt much better.  Sometimes, it absolutely amazes me how quickly I can recover nowadays.  I popped right out of bed, ready to bake brownies for the Homecoming Dance.  Don't be silly.  I didn't have any.  I bake.  I don't partake.  Don't get me wrong.  I love sweets.  Its just that, with my alternate stash of sugar free yummy treats, I have no need for the naughty decadent stuff.
My husband came down and helped me.  Then we did our best to create a lovely presentation for the kids.  My Stepdaughter and I drove to the school to drop them off.  There, out of sight, out of mind.  No temptation.  It was the same with the Halloween leftovers.  We always buy way too much Halloween candy.  I sent them in to work with my husband.
Once the brownies were at school, we went to work on this weekend's home improvement project.  Our microwave had pretty much run its course (as seen in the fact that it stopped working).  It was time to replace it.  With a different bracketing system, we had to take the whole thing down.  It wasn't easy, but with a little muscle and a lot of ingenuity, the three of us finally figured it out.  Now, we have a brand new microwave.  Finally, I can make my microwavable steamed veggies again.  I prefer the microwavable bagged veggies to the canned ones we pour in a pot and boil on the stove.  They taste fresher, don't you think?   http://www.greengiant.com/pages/whats-new.aspx   
Once the manual labor was done, my Stepdaughter and I went for a walk in the neighborhood.  I know.  I know.  Its a weekend.  Its a recovery day.  But, you know what?  I felt energetic for some reason.  I don't know where it came from but, I really felt like walking.  So what if it was Saturday.  The days of the week didn't seem to matter.  I wanted to move and well, I guess my Stepdaughter did as well.  It was nice to have someone to chat with while I walked, someone who cares as much about being healthy and fit as I do.  While we walked, the boys had time to bond.  Okay, I guess that's what we were doing too...four miles of bonding.  Working out and cooking healthy are excellent opportunities for bonding.      

Smart Substitutions Equal Smiling Irish

 I decided to try something new.  Last night, I took a shot at a healthier Shepherd’s Pie.  It was going to be a significant challenge.  For one, I have never actually made Shepherd’s Pie.  For another, I married an Irishman.  As a rule, you don’t mess with an Irishman’s Shepherd’s Pie.  I had to keep some of my substitutions secret right to the very end, but when he tasted it; even he admitted it was really good.  Here’s what you need.

1 lb Ground Turkey (a substitute for the ground beef)

½ Sweet Onion

½ Package Frozen Peas

½ Package Frozen Carrots

***You may also wish to add some chopped celery or some mushrooms.  You can play with the veggies.  What frozen veggies do you like?  Green beans?  Broccoli? 

2 lb Mashed Cauliflower (a substitute for mashed potatoes…trust me, this is totally yummy)

***If you are looking for easy, some grocery stores with ready to eat food bars sell mashed cauliflower, but expect to pay for it.  If you have the time, it is less expensive to mash your own)

1 ½ Cups Water

Add ons:

¼ Cup Parmesan Cheese

¼ Cup Cheddar Cheese

***if you like, you can use low fat cheeses or skip cheese altogether.  We like cheese.

1 Package Knorr Shepherd’s Pie Mix (It was in the kitchen cabinet and I really wanted to try it.  I found ours in our local Irish Store in Occoquan)

***If you cannot find the mix for the broth, try using 2 cups chicken broth, flour, 1 teaspoon thyme.  Then salt and pepper to taste.  

Mash Cauliflower, set aside.

Lightly oil pan and stir fry chopped onion (celery and mushrooms too, if you are using them).  Add turkey; cook while stirring until pink is all gone.   Add Shepherd’s Pie mix and water.  Simmer.  It will create a light gravy.  

(The house already smells amazing at this point) 

Stir in peas and carrots (and other veggies you like) and cook until thawed.

Spray cooking spray in a 9 x 13 casserole dish. 

Pour in meat mixture. 

Spoon in the cauliflower and spread out.  Cover meat mixture entirely.  Shhhh...don't tell.  (He knew we had swapped some items, but he never figured out the mashed cauliflower swap)

Sprinkle with parmesan.

Bake at 400 degrees for 30 minutes uncovered. 

When nearly done, sprinkle lightly with cheddar cheese.

Remove from oven and let sit covered with foil for 10 minutes.  We did this because my husband was on the phone but, it turned out for the better.  It helped the Shepherd's Pie thicken.  

Now grab your spatula, serve and enjoy.   

Mmmm…there you have it, a healthier Shepherd’s Pie. 

Oh, and don’t forget the healthier drop biscuits.  

Now it's time to walk.  I should go over 1200 miles today.  One step at a time.  : )

Update:  I walked six miles at the mall this morning, then came home and walked another four with my Stepdaughter.  It's been an excellent day for walking...and its only noon.

Tuesday On A Wednesday

Yesterday, my Stepdaughter and I met my husband for lunch near where he works.  He suggested we go to Ruby Tuesday for the salad bar.  No argument there.  In case you didn't know, they have the best salad bar in town.  
I pretty much knew what I was going to order as soon as we walked in the door.  Then, I got a look at the menu.  Wait a minute.  What are these "Petite Plates" listed under the lunch favorites?  Tuesday's now has new fit and trim selections.  Chicken, Trout, Shrimp, Chicken...even a Sirloin (I passed by that one since I'm having a non-beef/non-pork year).  But, should I have Salmon?  Mmmm...Trout maybe?  Three down in the list of healthier dishes was something called "Spaghetti Squash Marinara Pasta" and it was said to have only 177 calories.  Very tempting.  This was going to be more difficult than I anticipated.  http://www.rubytuesday.com/menu/lunch/

In the end, I opted to stick with my salad bar.  I loaded my plate with lots of green and topped it off with carrots and eggs (protein).  Being the healthy lady I am, I walked right past the dressings and the croutons.
Well, I was so proud of myself, I decided to give myself a reward.  I tried the Roasted Spaghetti Squash side dish (54 calories).  I had never tried spaghetti squash before.
Our waitress was very nice.  She added a cup of the marinara sauce on the side, smiled and said "You should try it."  She was so right.  The Spaghetti Squash with the marinara sauce was incredible.  Everyone was making healthy choices.  My husband had his salad bar with light Italian dressing. I was contemplating the idea of stealing one of his cherry tomatoes, but I thought that would be naughty.  My Stepdaughter had a Grilled Chicken Salad off the Petite Plate Menu.  Officially its 350 calories but, it was so big (for a lunch portion), she couldn't finish it.  She ate maybe 280-300 calories.  Afterwards, my husband went back to work and we went shopping.  I walked an additional two miles.  What a perfect day!  Have you been to Ruby Tuesday lately?  Its the place where good choices are made everyday.

http://www.rubytuesday.com/assets/menu/pdf/informational/nutrition.pdf