Today's post is for all of those who are "thinking" that they need to make a change. I am the little voice on your shoulder. "Do it! Do it! Do it!" For those who may question if I'm the devil or the angel, I'll tell you -- I am your angel! This is a good thing and making a few good healthy changes today will only bless your life tomorrow, and the next day, and the next day! So, let's get this thing going!
Here are my top 5 reasons for doing this....
1. I love my husband and my children. I want my health to be the best that it can be, so that I can be an active part of their lives for longer. I curse myself regularly for all the time I've wasted with them because my weight made things difficult for me, caused physical ailment, or because I just felt sluggish from a junk-laden diet. I can't give my family my best if I am not at my best. I've lost a lot of time. I don't want to lose one more day.
2. I want to feel good when I look in the mirror. When I was around 20 years old, I was at a store, and it wasn't my best day. My hair was messy (and this was long before that became the style), and I wasn't wearing my cutest clothing. A woman approached me and gave me her card. I knew who she was even before she said her name. She owned and operated the top modeling agency in the area. I wasn't really interested in a professional modeling career, so I never called her, but it made me feel good that she had asked me to. I know that the rest of my day (and probably longer) was much better and more productive because I felt good about me. I can't be the mother I want to be, the wife I want to be, or the person I want to be, unless I can first feel good about who I am, and I can't deny it -- the way I look on the outside is a reflection of what is inside. If I can control the outside, the inside will definitely be better for it.
3. I want to feel healthy. As I get older, I can feel my body rusting. The joints don't work as well and body parts are slipping from their original form. I realize, that the extra weight I've been carrying around for 25 years is encouraging the aging process. I'd much rather retard it. By getting back to a healthy weight, I'll have less stress on my bones. I'll be more flexible, because I won't have fat getting in the way of my movements, and, as exercise increases my stamina, I'll be able to enjoy more of the time I have with my family and friends! Oh how I wish I hadn't given up so much of my health to the excess weight I have now.
4. I don't want to be the "fat American!" As I've mentioned before, I live overseas. I want to represent our country well. I hate hearing the stereotype of Americans, but, unfortunately -- this shoe fits. I'd really like it to be so loose that it falls off of me.
5. I want a family picture. But currently, I hate being photographed. I hate seeing an image that tells me what's wrong with me, rather than what is right. For that reason, I avoid photographs. I realized recently, that when my children and grandchildren look back at our family albums, they won't see much of me. I have made the choice in my life to be a stay-at-home mom because I wanted to be a part of my children's lives. I have been -- almost every moment. But future generations may never know that. I wish - with all my heart - that I had taken control of my life before it became such a problem.
Well, there's my list. I hope you can see the impact that your diet and exercise choices can have on your life. It doesn't matter if you're only 10 lbs overweight today, or even if you're exactly where you should be. Taking pro-active action toward a healthier you will mean fewer regrets later and a better life -- a more productive, a more loving, a more enjoyable life with those you love -- today!
What are your top 5 reasons to get healthy? What holds you back?
Tuesday, May 29, 2012
The One Dish Miracle Meal for Any Night!
It's been a couple of years since I first discovered -- well, re-discovered, this wonderful recipe. I can't begin to tell you how it has blessed my life. It is quick, easy, and mostly healthy. And, it can be made with so many variations that you could actually serve this same recipe nearly every night and your family would probably never realize you were making the same thing.
I grew up near the mountains of Utah, in a family of mostly boys. There were always activities - camps, bonfires, or just fun in the woods - that involved a campfire dinner in some way. Many, many of those camp dinners were what we called "hobo dinners." It was easy to prepare, easy to transport, easy to cook and everyone loved it, and, it was filled with a lot of good, healthy food.
A few years ago, I got thinking about those wonderful hobo dinners, and tried to make one in the oven for my family. Once again, it was a hit. All my kids - even the picky ones - loved it. Then, one night, it hit me that I didn't have to cook it in the oven. I could actually do it on the stove top! (Yeah, sometimes I'm a little slow.)
This magical revelation was the beginning of the one dish miracle. The next evolution came when a neighbor brought me some goodies from her garden. I was trying to eat a little more healthy, so I was delighted with the gifts, but, I had NO idea what to do with one of the items. It was a type of squash. That much, I knew, but I had never eaten that particular variety, and I was totally clueless about how to cook it. In desperation, I decided to try adding it to my hobo dinner - stove top version. It was a hit! Again, everyone loved it, and, it made the dinner taste completely different. A new dish was born.
Since that day, I've realized that this little dish is the homemaker's dream. It can be the answer to "What's for dinner?" on almost any night of the week, and, it can be different on every night of the week. So, if you don't already know how to make this little gem, here's what I do.
I include some form of meat. I usually cook, or at least begin to brown the meat, first, and I like small pieces, though others use full hamburger patties or a full chicken breast. Smaller pieces cook faster and more evenly with the other items. You don't need to cook it all the way, but if you like your veggies to remain crisp, you'll want to cook it a little closer to the "done" stage before adding your extras.
Then, add veggies and/or fruits. (I'll offer suggestions below.)
And - though it may not be the healthiest choice, I add butter. I use about 1 Tbsp for each person I intend to serve. You could substitute another type of oil if you prefer. A friend of mine has given up oils and uses chicken stock, instead. I prefer the taste and the toasting that only seems to come from butter, so I indulge, but I try to limit my fat intake in other meals.
Here are a few combinations that I have used.
1. Hamburger
Sliced Potatoes
Carrots (sliced or baby carrots)
Onion
2. Steak Strips cooked with garlic and a dash of soy sauce.
Red, Yellow and Green Peppers.
Onion
3 Steak Strips cooked with garlic and a dash of soy sauce.
Broccoli
4 Steak Stips
Mandarin orange slices
5 Chicken Pieces (Pre-cook by putting 1/2 c flour and up to 1/2 tsp pepper in a plastic bag. Add in chicken pieces and shake the bag vigorously to coat all pieces. Fry in canola oil.)
Red, Yellow and Green Peppers.
Onion.
Serve over brown rice.
5 Chicken Pieces browned with Italian Salad Dressing
Red, Yellow and Green Peppers.
Onion.
Pineapple.
Served over brown rice.
6. Hamburger
Zucchini
Carrots
Onion
Asparagus
Tomatoes
7. Pork Pieces (put 1/2 c flour and up to 1/2 tsp pepper in a plastic bag. Put pork pieces in the bag and shake vigorously to coat all pieces. Fry in canola oil.
Pineapple
Onion
(Top with Sweet and Sour Sauce and serve over brown rice)
That's seven combinations to get you started. Use your imagination and load them with fruit and veggies! Here are some other ingredients that you might consider for variety:
cauliflour
corn (canned or fresh)
baby corn
shallots
snow peas
edame
turnips
beets
dried cranberries
raisins
avocado
pine nuts
walnuts
slivered almonds
cashews
bean sprouts
brussel sprouts
yams
parsnips
water chestnuts
coconut
add:
peanut sauce
teriyaki sauce
barbecue sauce
serve over rice or noodles or just plain.
Be careful about the sauces. While they can add a lot of flavor and variety to the meal, these can be loaded with fat, sugar and calories that you don't want or need.
Enjoy, and be sure to tell me what you think!
I grew up near the mountains of Utah, in a family of mostly boys. There were always activities - camps, bonfires, or just fun in the woods - that involved a campfire dinner in some way. Many, many of those camp dinners were what we called "hobo dinners." It was easy to prepare, easy to transport, easy to cook and everyone loved it, and, it was filled with a lot of good, healthy food.
A few years ago, I got thinking about those wonderful hobo dinners, and tried to make one in the oven for my family. Once again, it was a hit. All my kids - even the picky ones - loved it. Then, one night, it hit me that I didn't have to cook it in the oven. I could actually do it on the stove top! (Yeah, sometimes I'm a little slow.)
This magical revelation was the beginning of the one dish miracle. The next evolution came when a neighbor brought me some goodies from her garden. I was trying to eat a little more healthy, so I was delighted with the gifts, but, I had NO idea what to do with one of the items. It was a type of squash. That much, I knew, but I had never eaten that particular variety, and I was totally clueless about how to cook it. In desperation, I decided to try adding it to my hobo dinner - stove top version. It was a hit! Again, everyone loved it, and, it made the dinner taste completely different. A new dish was born.
Since that day, I've realized that this little dish is the homemaker's dream. It can be the answer to "What's for dinner?" on almost any night of the week, and, it can be different on every night of the week. So, if you don't already know how to make this little gem, here's what I do.
I include some form of meat. I usually cook, or at least begin to brown the meat, first, and I like small pieces, though others use full hamburger patties or a full chicken breast. Smaller pieces cook faster and more evenly with the other items. You don't need to cook it all the way, but if you like your veggies to remain crisp, you'll want to cook it a little closer to the "done" stage before adding your extras.
Then, add veggies and/or fruits. (I'll offer suggestions below.)
And - though it may not be the healthiest choice, I add butter. I use about 1 Tbsp for each person I intend to serve. You could substitute another type of oil if you prefer. A friend of mine has given up oils and uses chicken stock, instead. I prefer the taste and the toasting that only seems to come from butter, so I indulge, but I try to limit my fat intake in other meals.
Here are a few combinations that I have used.
1. Hamburger
Sliced Potatoes
Carrots (sliced or baby carrots)
Onion
2. Steak Strips cooked with garlic and a dash of soy sauce.
Red, Yellow and Green Peppers.
Onion
3 Steak Strips cooked with garlic and a dash of soy sauce.
Broccoli
4 Steak Stips
Mandarin orange slices
5 Chicken Pieces (Pre-cook by putting 1/2 c flour and up to 1/2 tsp pepper in a plastic bag. Add in chicken pieces and shake the bag vigorously to coat all pieces. Fry in canola oil.)
Red, Yellow and Green Peppers.
Onion.
Serve over brown rice.
5 Chicken Pieces browned with Italian Salad Dressing
Red, Yellow and Green Peppers.
Onion.
Pineapple.
Served over brown rice.
6. Hamburger
Zucchini
Carrots
Onion
Asparagus
Tomatoes
7. Pork Pieces (put 1/2 c flour and up to 1/2 tsp pepper in a plastic bag. Put pork pieces in the bag and shake vigorously to coat all pieces. Fry in canola oil.
Pineapple
Onion
(Top with Sweet and Sour Sauce and serve over brown rice)
That's seven combinations to get you started. Use your imagination and load them with fruit and veggies! Here are some other ingredients that you might consider for variety:
cauliflour
corn (canned or fresh)
baby corn
shallots
snow peas
edame
turnips
beets
dried cranberries
raisins
avocado
pine nuts
walnuts
slivered almonds
cashews
bean sprouts
brussel sprouts
yams
parsnips
water chestnuts
coconut
add:
peanut sauce
teriyaki sauce
barbecue sauce
serve over rice or noodles or just plain.
Be careful about the sauces. While they can add a lot of flavor and variety to the meal, these can be loaded with fat, sugar and calories that you don't want or need.
Enjoy, and be sure to tell me what you think!
Wednesday, May 23, 2012
The Challenge to Get Fit!
Hello, and welcome to my new blog, Feeling Fit Challenge! Let me introduce myself. For the purpose of this blog, I use the name, L. Rochelle. I am an American, but I currently reside in Hong Kong. A few weeks ago, one of my friends offered a "challenge" to get healthy to a bunch of women here. I took it on, and it is changing my life. So much so, that I want to share it with you - whoever you are - wherever you are. I want you to experience the great changes in health and fitness that I am experiencing! I want your families to enjoy the fruits (pun intended) of your efforts.
I am not a fanatic. Okay, well, maybe about some things -- but I'm not a fanatic about food or healthy living. I'm a middle-aged woman who realizes that what we do with our bodies - how we treat them and what we fuel them with, does make a difference to the way we feel. It makes a difference to how we act. It probably makes a difference to the length and definitely to the quality of our life. I say probably because I'm not sure anyone can say how long we would live if we ate differently than we do. I believe that only one Being can determine our death date and maybe, when our time is up, it's up whether we succumb to disease or other -- but, I do believe we can live with better health for however long we get to be here.
So - to that end - I want to share the Challenge with you to improve your fitness. Take the first step, starting today, to make a better life for yourself. I'll share my experience with you, and I hope you'll share your experiences with me.
"The Challenge" I refer to, was based on the challenge put forth on the SixSistersstuff blog - which, after reading their blog, I find, was based on the challenge at http://4everwellness.blogspot.com. Whoever gets the original credit, it's a great way to begin changing your life using good healthy principles.
Basically, the challenge encourages you to:
Drink 64 oz. of water daily
Eat at least 2 fruits daily
Eat at least 3 vegetables daily
Exercise 5 days a week
Give up sugar 6 days a week
Not eat after 9 pm
Keep a food journal
Do all these things with the support of a friend
You get points for all of the above, and for getting rid of those extra pounds you've been hanging onto, or for simply maintaining your lowest weight (during the challenge.)
How EASY is that?! There's nothing about counting calories. It's mostly all about what you should do -- very little about what you shouldn't do. And, my experience has been that I spend so much time trying to figure out how to do the things I should (eat more fruits and veggies, drink more water, and exercise) that I don't really think as much about the things I shouldn't do (eat junk food.) Total win!
You can find details on starting your own challenge or joining an online challenge at one of the two sites linked above. For now, I'll let that suffice, though I plan to add more detail here in the future.
My first post is just about long enough, but I want to share some of the benefits I've seen in the 5 weeks I've been doing this. First of all, I am overweight. It will take more than an 8 week challenge to get me back to a totally healthy weight, but, I am on my way. In 4 weeks, I'm down 13 lbs. I've already mentioned that I am a middle-aged woman. For some time now, I've been feeling the decline in my joints and I've had a variety of annoying skin problems. I had blamed many of those on the move to a hot humid climate, but, most of those have either reduced in severity and frequency, or disappeared altogether -- all in the last 5 weeks. I have to give credit to this challenge. The exercise I've done, which - because of my joint pain, age, and other factors - has been minimal, has increased my stamina and actually improved some of that joint pain!!! Is it any wonder that I'm excited about this? I hope you will be too. I'll be sharing ideas for what to eat, how to add more fruits and more veggies to your diet, and how to enjoy life without all the sugar! Right now, I have to go exercise! See you soon!
I am not a fanatic. Okay, well, maybe about some things -- but I'm not a fanatic about food or healthy living. I'm a middle-aged woman who realizes that what we do with our bodies - how we treat them and what we fuel them with, does make a difference to the way we feel. It makes a difference to how we act. It probably makes a difference to the length and definitely to the quality of our life. I say probably because I'm not sure anyone can say how long we would live if we ate differently than we do. I believe that only one Being can determine our death date and maybe, when our time is up, it's up whether we succumb to disease or other -- but, I do believe we can live with better health for however long we get to be here.
So - to that end - I want to share the Challenge with you to improve your fitness. Take the first step, starting today, to make a better life for yourself. I'll share my experience with you, and I hope you'll share your experiences with me.
"The Challenge" I refer to, was based on the challenge put forth on the SixSistersstuff blog - which, after reading their blog, I find, was based on the challenge at http://4everwellness.blogspot.com. Whoever gets the original credit, it's a great way to begin changing your life using good healthy principles.
Basically, the challenge encourages you to:
Drink 64 oz. of water daily
Eat at least 2 fruits daily
Eat at least 3 vegetables daily
Exercise 5 days a week
Give up sugar 6 days a week
Not eat after 9 pm
Keep a food journal
Do all these things with the support of a friend
You get points for all of the above, and for getting rid of those extra pounds you've been hanging onto, or for simply maintaining your lowest weight (during the challenge.)
How EASY is that?! There's nothing about counting calories. It's mostly all about what you should do -- very little about what you shouldn't do. And, my experience has been that I spend so much time trying to figure out how to do the things I should (eat more fruits and veggies, drink more water, and exercise) that I don't really think as much about the things I shouldn't do (eat junk food.) Total win!
You can find details on starting your own challenge or joining an online challenge at one of the two sites linked above. For now, I'll let that suffice, though I plan to add more detail here in the future.
My first post is just about long enough, but I want to share some of the benefits I've seen in the 5 weeks I've been doing this. First of all, I am overweight. It will take more than an 8 week challenge to get me back to a totally healthy weight, but, I am on my way. In 4 weeks, I'm down 13 lbs. I've already mentioned that I am a middle-aged woman. For some time now, I've been feeling the decline in my joints and I've had a variety of annoying skin problems. I had blamed many of those on the move to a hot humid climate, but, most of those have either reduced in severity and frequency, or disappeared altogether -- all in the last 5 weeks. I have to give credit to this challenge. The exercise I've done, which - because of my joint pain, age, and other factors - has been minimal, has increased my stamina and actually improved some of that joint pain!!! Is it any wonder that I'm excited about this? I hope you will be too. I'll be sharing ideas for what to eat, how to add more fruits and more veggies to your diet, and how to enjoy life without all the sugar! Right now, I have to go exercise! See you soon!
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