Major key to wellness

"The first step is to recognize that what's at stake is the most important thing you'll ever be in control of: your health."

"We all have medicines that move us to greater health and transformation. My prayer is that we can all find the right mix of love, movement, breath and creative expression and pluck the medicines from the natural world to heal from within. This was my dance yesterday."  by Ashley Ludman

Homemade All-Natural Granola

Yogurt Treat

Greek Yogurt, Strawberries, Blueberries, and Oatmeal

Salad for Lunch

Bean salad with Cannellini beans, black beans, Kidney beans, red peppers, and corn.  Topped with homemade dressing.  Served with Fresh spinach.

Roasted tomato and White bean salad

White beans, broccoli, lettuce, spinach, and roasted tomatoes

Words of Wisdom

"Your body is your most priceless possession.  Take care of it."

Avacado Dressing

Ingredients for Avocado Oil Salad Dressing:  Apple cider vinegar, Lemon Juice, Avocado Oil, Fresh Ginger

Salad for Lunch

Broccoli, Tomatoes, Carrots, Lettuce, Spinach, Garbanzo Beans, Boiled Egg, and Dash of Parmesan cheese.

Posted on Facebook by Sharon Palmer, Dietician

https://www.worldrd.com/top-nutritionists-name-their-must-have-foods/

Vegan Lunch with Veggies and Fruit

Apples, Broccoli, Carrots, Chickpeas with Roasted red peppers, Tomatoes, and Hummus.

Goal Setting

I was reminded by one of weight loss accountability partners that goal setting is a major contributor to success.  For the week of February 29, 2016 to March 5, 2016, I set the following goals.

• Salad everyday for lunch
• Gym 2 times for the week
• 80 ounces of water daily
• Look for new recipes daily
• Minimum of 4500 steps daily

Salad for Lunch

I have been experimenting with vegetable/fruit/bean combinations for salads at lunch.  Here's one:

Blanched zucchini and green peas, garbanzo beans, romaine lettuce, parmesan cheese.

"Let  food by thy medicine and medicine by thy food."   Hippocrates

What did I eat today?

The MyFitnessPal cell phone app is an awesome tool that can be used to track the nutritional values of each of the foods that is eaten per day.

I have read several weight loss success articles.  In many of these articles, the person who has success uses the MyFitnessPal app.

Kid Friendly Meals

During a google search.  I found this website that had several awesome kid friendly recipes.

 http://www.health.com/health/gallery/0,,20341216,00.html

I recorded the recipes that has ingredients that my daughter and I love.

Strength Training

Here is an awesome article that is written in the myfitnesspal blog:

https://blog.myfitnesspal.com/how-much-strength-training-do-you-really-need/?user_id=163858919231293&alt_source=mfp&alt_medium=email&alt_campaign=workouts20150629&utm_source=mfp&utm_medium=email&utm_campaign=workouts20150629&mkt_tok=3RkMMJWWfF9wsRokvanLZKXonjHpfsX77u4lX6O3i4kz2EFye%2BLIHETpodcMTsRiNK%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Support is here

On this journey, I communicate openly and honestly with healthcare providers for support on weight loss.  I consult with a nutritionist, personal trainer, and doctors.  I seek out help mostly when I feel that I have reached a plateau or when I need direction. 

I am thankful for the support that professionals play in our lives for healing and wellness.

Happy Holiday!

Today we are celebrating Independence Day with a large family gathering.  It is awesome to be able to have healthier alternatives to eat during this meal. 

Chicken Kabobs with grilled chicken, zucchini, red, yellow, green peppers, and tomatoes

Staying hydrated

I am learning that I feel better and think clearer when I stay hydrated.  For the past three days, I have been keeping a bottle of water with me throughout the day.  I sip and drink all day.

Grab N Go Breakfast Combinations

Here are a few suggestions that have been given to me for quick breakfast:

• Whole Wheat Waffle, nut butter, and a piece of fruit
• Quick cooking oatmeal, one hard boiled egg, piece of fruit
• Slice of whole wheat toast, 2 cheese sticks, 1/2 cup unsweetened applesauce
• Greek yogurt, favorite low sugar cereal, and piece of fruit
• SmartOnes English muffin topped with nut butter and a piece of fruit
• Nature Valley Protein Chewy Bar, cheese stick, and piece of fruit
• Apple, 1-2 ounces of cheddar, 1/4 cup walnuts
• Whole wheat bagel thin with turkey sausage and a piece of fruit
• Belvita Breakfast cookie patch, hard-boiled egg, fruit
• 2 egg veggie omlet, and a slice of wheat toast

Water, Water

My goal is to drink more water each day.  I have been shown these packets. A small portion, at a time, can be added to water to give flavor.  They are made by "TRUE".   Although I enjoy the change, I have decided not to drink more than one bottle a day with these enhancers. 

MyFitnessPal App

The MyFitness Pal cell phone app is one of the highest recommended tools for tracking calorie intake, goals, progress, and activity.

An important note to mention about the app--the number of calories consumed in a day can be adjusted to fit individual levels.

New Goals in July

My new goals for the upcoming month of July:

1.  Eat slowly
2.  Lower daily calorie intake
3.  Increase water intake
4.  Attend and consider membership in a T.O.P.S. support group
5.  Plan ahead meals and snacks
6.  30 minutes of cardiovascular movement 3 times per week minimum

Lifestyle Changes

I would like to take time to reflect on the small changes that I have made to improve health:

• Eliminate soft drinks
• Drink no sugar added almond milk
• Drink water
• Keep drinking throughout the day to stay hydrated
• Incorporating more produce into meals
• Limiting fried foods
• Limiting consumption of beef and pork
• Eating more chicken and seafood
• Eating more raw, whole foods (especially veggies)
• Beginning a workout journey
• Sharing my small successes with others
• Better accountability
• Greater openness concerning struggles
• Communicating with physicians regarding improving health