Simply Eat... Eat Simply.

My motto is Simply Eat... Eat Simply.

The fewer ingredients on the nutrition label the better.

You have to eat.

No one should starve themselves in order to lose weight.

Your body needs to be provided with quality energy allowing you to live life

with strength and to its fullest.

When was the last time you read the back of the granola bar in your cupboard.

Perhaps 20-30 ingredients listed... yes?

Next time you're at the grocery store... CHECK THESE OUT!

LARABAR's

Only 3-5 ingredients!

They are filled with fiber and protein!

I keep about 10 of them in my glove box in the car so that as I am

running errands I don't have to stop for fast food.

Most of the time, half a bar if just enough for me.

They are delicious!

Cherry Pie

Key Lime Pie

Apple Pie

Pecan Pie

Lemon Pie

Cashew Cookie

Chocolate Coconut

Peanut Butter and Jelly

Cinnamon Roll

Banana Bread

Ginger Snap

Coconut Cream Pie

Tropical Fruit Tart

and

my

personal

favorite...

PEANUT BUTTER COOKIE!

For more info on the bar itself, click here.

p.s. Congrats to Lizette McCormick who win the 100th Post Giveaway!

We either make ourselves miserable or we make ourselves strong.

The amount of work is the same.

-Carlos Castaneda

A WINNER!

The winner was just chosen by a random computer generator!

So check your email!

How exciting!

I wish you could all see the big grin on my face right now!

I love giving prizes away!

Thanks to all for entering and your kind words!

I loved your feedback!

Thanks to you for your inquiries, I have more to blog!

100th Post Giveaway!!!

This is the 100th post on Spoonfullivng!

As a "thank you" to you my readers I'm doing my first GIVEAWAY!!!

How fun is that!

This Garnet Mystique Pendant is beautiful!

Click here for dimensions and specifics.

To be entered in the drawing just send an email to:

myhealthyweigh@sbcglobal.net

Please include these 3 items:

1. Your name

2. What you enjoy most about Spoonfulliving...

3. A topic you'd like to hear more about &/or question you have.

GOOD LUCK!

The drawing will close ONE WEEK FROM TODAY at midnight, April 19th!!!

ANYONE CAN ENTER!

(The item will be shipped within with U.S. only)

Where It's At

If you want the scale to move you must supply your body with the

nutrients, vitamins, minerals and antioxidants it requires!

If you don't....

you'll deal with a significant amount of cravings and temptations.

When your body is ignored, then it lashes out!

If you want the cravings and temptations to desist then be good to yourself!

BE PREPARED!

For me that means meal prep for my family every Saturday for the week ahead.

I make a dinner menu and then start chopping and cooking.

For my family of six it takes me a couple hours.

And worth every minute!

When dealing with temptation, Louis Pasteur said,

"When the time to perform arrives,

the time to prepare is past."

As the impulse to grab the junk food or fast food is staring you in the face,

are you ready?

Remember its just that...an impulse, a brief moment.

Let it pass. Breathe.

And take comfort in your plan of being prepared.

You MUST have a plan?

If you aren't good to your body, it won't be good to you.

Let's not kid ourselves...

QUALITY FOOD = QUALITY LIVING

My Post Crescent Interview on Weight Loss & Fitness Trends

Nikki Kennedy; Easter Weekend

Like so many of you, she was determined and not afraid to work at & for her health!

I always enjoy sharing my opinions about my passion.

Here is a portion of my recent interview with the Post Crescent in the Living Well Section on Saturday, April 3.

'If you spend any time in group fitness classes at the Heart of the Valley YMCA, you’ve probably run into Nikki Kennedy in recent months. The Darboy woman frequents the place at least five days a week for boot camp and dance-based group fitness classes.

There’s good reason she’s so devoted to her exercise regime. Since October, she has dropped some 30 pounds — a goal many set but few achieve.

Many have noticed her trimmer figure and asked how she got it. 



“I think they want to hear it was some magical potion,” Kennedy said. “They’re a little disappointed when they hear diet and exercise.”

Kennedy also had a secret weapon: Stacy Summers. The Appleton mom of four teaches fitness at the Heart of the Valley and Apple Creek YMCAs and provides nutrition coaching through the YMCAs’ Funky Weigh Down classes and her own business, The Healthy Weigh.



Regarding many women’s desire to lose weight and get in shape, Summers said, “It’s amazing what they can do when they’re willing to have a little faith in themselves and be persistent and consistent.”

Kennedy, she added, fell solidly in that category: “Her heart was there, and she was willing to work hard.”

If Kennedy’s success inspires you — or if your 4-month-old New Year’s resolution is languishing — you might reinvigorate your workouts with one of the following approaches.

Each was among the top 10 fitness trends predicted by American College of Sports Medicine-certified health and fitness professionals for 2010, and each can give your workouts a results-oriented boost.

Strength training

While strength training hardly seems trendy, it is nonetheless important. Said the ACSM in its trends message to the media, “Strength training is an essential part of a complete physical activity program — for all physical activity levels and genders.”
Unfortunately, women focused solely on calories burned per hour are tempted to neglect this element of fitness — even trainers like Summers. “I personally am a cardio junkie so I have to make it a point to get in my strength training,” she said.
The benefits definitely make doing so worthwhile. “As we get older, we’re losing our bone density, our muscle mass,” Summers said.



Those losses not only mean greater likelihood of injury but also lead to a lower resting metabolism. That, in turn, can contribute to the upward creep of the scale familiar to so many women of a certain age.



While the ACSM trends focus on exercise, Summers emphasizes that anyone looking to emulate Kennedy’s significant weight loss must go beyond working out more. 

“Exercise is great for maintaining your weight, but if you want to lose weight, it’s got to be about what’s going in,” she said. In other words, what you eat matters, too.

Kennedy knows that to be true. With Summers’ nutrition counseling, she lost her first 12 pounds in seven weeks — two pounds better than Summers’ 10-pound guarantee. The Funky Weigh Down class, she said, “completely has opened my eyes with how I grocery shop, with how I deal with the food choices I make for my family.”

To anyone longing for Kennedy’s results, Summers said it’s critical to make your health a priority, to choose an exercise — trendy or otherwise — that works for you, to keep an eye on nutrition and to do all of it with devotion.

“I wish there was an easier answer,” she said. “They really have to want it for it to happen.”



Lisa Strandberg: pcfeatures@postcrescent.com


On the Web

To see more of what’s hot in fitness this year, search for 2010 fitness trends at www.acsm.org.

To learn more about Stacy Summers’ weight-loss philosophy, visit her blog at
http://spoonfulliving.blogspot.com.'

Its TIME to Take Charge of Your Health!

I like to consider myself the 'pre-cursor' before the "wake-up call".

If you continue down the unhealthy path you are on,

the wake-up call will most definitely come.

It may be in the form of Type II Diabetes, Heart Disease, Stroke or other undesirable conditions.

I have the privilege of watching those who are ready to take ownership of their health as they have not only lost weight but have developed a spring in their step

& continual smile on their face!

But I have to say the greatest joy for me is when they tell me their doctor has removed certain medications because of their new healthy lifestyle.

Studies show that even 10 lbs lost can reduce the risk of many illnesses.

Today is the day to begin the process of preventing your own personal wake up call!

It is never too late.

Eat Right! Live Life! Be Happy! Be Healthy!

This is not only your right... but your responsibility!

I am here for you.

Available classes include:

· Personal Menu Coaching

· Food Intake Analysis

· Lifestyle Evaluation & Goal Setting

· Referral Incentives

· Immediate Openings

· Group Discounts

· One on one Email Support

· Confidential Weekly Weigh-Ins

· Quality Information with Weekly Homework

· Researched Solutions

· No “diet shakes or pills”

Talk it Up!

I'm not one for excuses and negative self-talk.

My daughters 8th grade science teacher told them,

"Excuses are like armpits. We all have them, and they stink!"

I agree!

It comes down to what we say to ourselves in our minds.

Do we realize how truly powerful this really is?

Try saying this:

I'm going to feel amazing after my workout!

NOT I'm so tired.

Every little bit I do adds up!

NOT Skipping my walk today won't matter.

Healing takes time. I'll still do "something" everyday.

NOT I'll never recover from this injury.

Eating veggies will fuel my body with nutrients I need!

NOT I don't have time or $ to eat healthy.

THINK IT THEN BELIEVE IT!!!!

Vacation Eating

I've returned home from the Sunshine State!

The Island of Sanibel hosts the infamous restaurant "Cheeseburger Cheeseburger".

If you eat a ONE POUND cheeseburger, your picture is taken & hung with the other big eaters. Even children get their picture taken if they eat a 1/2 lb burger.

Photos plastered the wall, adults and children alike!

I can only imagine how I'd feel after eating that much... BLEH!

The ambiance was fun with 50's paraphernalia everywhere and rockin' music.

I ordered half a chicken sandwich.

After the meal the server asked if we had room for yet another milkshake

(our family of 6 had already shared 2).

"No thanks, I'm good." I said.

She replied, "Well why not? You're a tiny thing, you can afford it! I'm worried you didn't get enough to eat today!!"

I laughed.

I am within my healthy weight range because I am conscious about my health & practice specific habits that make a difference. Even the seemingly small "specifics" add up!

Truth is... I can't afford it, nor can anyone else.

We stayed in a condo vs. a hotel so I could eat "my food".

I didn't want to eat out but a couple times during the week.

Kevin and I hopped on these bikes we found stashed in the condo garage and raced down the road to the local market to buy exactly what I love...

FRESH FOOD! LIVE FOOD! WHOLE FOOD!

Food that PAYS YOU BACK that you can "AFFORD"!

We threw it in my basket and raced back in the dark just in time to swim a few more

laps in the pool before it closed!

(I ADORE vacations that allow me to be active and wear NO MAKE-UP & wear a CAP!)

In Memory of Cindy Severtson

Until next time Cindy...

I will miss you. Thank you for saying,

"If Heavenly Father thinks our family can endure this... then we can."

You endured well and with such grace. Thank you for the reminder. I will never forget.

In Memory of Cindy Severtson

You will be SUCCESSFUL!

Be willing to accept and anticipate the bumps, set-backs, mistakes & learning curve when trying to

TAKE CHARGE OF YOUR HEALTH.

It's about getting up after you've "slipped" and saying,

"I CAN DO HARD THINGS!"

NEVER GIVE UP ON YOUR HEALTH!

Rising Against Pushes Us to Rise Above

"A certain amount of opposition can be of great help to (wo)man -

Kites RISE against, not with the wind" John Neal

I was reminded this last week that we all... everyone of us, has challenges in our lives we are hoping to rise above. Each person you meet is carrying an imaginary

"backpack filled with rocks", only you and I cannot see it. Those rocks can represent depression, obesity, financial struggle, guilt, relationship trials, addictions and/or many others. Where does someone even begin in lightening their load?

I believe it begins by taking charge of your health. Start there!

I give you permission to put yourself first!

Putting yourself first is not easy!

Cut up those veggies

Get yourself to the gym

Go to bed at a decent hour

Say "I love myself more than that 3rd slice of pizza!"

Listen and obey your "true hunger signals"

Speak positive affirmations to yourself

This is where you start. No matter what!

If you don't have faith in yourself then know that I have faith in you.

There is always something to learn from each person who crosses your path.

It is the "good and the not so good times" we need to appreciate. Appreciate them all. Because in the end like they say, "Its all good."

There is always room for improvement & opportunities for growth.

Take advantage of these opportunities and become who you were meant to be.

Happy March 1st, 2010 EVERYONE!

When was the last time you flew a kite?

Playin' the Game!

There is no reason to starve yourself in order to lose weight!

You just have to be smart about it.

Relax.

Enjoy the journey.

Be ready to adapt and learn a thing of two along the way.

If you're willing to play the game of LIFE then why not make it a game of

HEALTHY LIFE!

Of course there are rules; otherwise, it wouldn't be a game!

Start with Rule #1:

Choose foods that are more filling.

In correct portion sizes these foods fill you up.... not out!

The foods below made my list because they are high in one or more of

fiber, water, protein & air.

There are many others. These are a few of my favorites.

Fullness Factor Foods!

Watermelon

Grapefruit

Carrots

Raw Nuts

Any Leafy Greens

Oranges

Yogurt

Broiled Fish

Berries

Apples

Oatmeal

Baked or Roasted Sweet Potato

Eggs

Beans

Whole Wheat Pasta

Want to take it to the next level?

Try combining the above ingredients.

An example for Breakfast:

Oatmeal with Berries & Crushed Raw Nuts

For Lunch:

Dark Leafy Green Salad with Drained/Rinsed Beans, Shredded Carrots & Boiled Egg

For Dinner:

Salmon, Baked Sweet Potato & Whole Wheat Pasta

For Dessert:

Yogurt or Fruit

Free Shipping

I've talked about this beautiful citrus before and if you'd like it

shipped to your home for free go here.

The regular price is $19.00. They have about 400 boxes left.

This offer is only available to those who live in Wisconsin, Illinois, Iowa & Minnesota.

Start Them Young

Kevin and I have 4 daughters, 2 of which are teenagers.

Their teen years is the ideal time to teach them about breast cancer & self-examinations.

Monthly self-exams are part of living a healthy lifestyle.

Our oldest was asked to participate in a Breast Cancer Awareness Fashion Show in order to help raise funds for cancer research.

She looked beautiful!

We all have a friend or relative who has been affected by this disease.

Remember them in your prayers always.

Superfood Shake

2 Handfuls of Spinach

2 Handfuls of Frozen Blueberries

1 Handful of Ice Cubes

1 Cucumber peeled

1/2 a Pineapple

1 apple, peeled & chunked

6 oz. All Natural Dannon Yogurt

Almond Milk, Unsweetened Vanilla (Enough to blend)

This tastes WONDERFUL!

My Personal Front Runners in Superfoods!

PUMPKIN

APPLES

WHOLE EGGS (yes yolk & all)

FROZEN BLUEBERRIES

POMEGRANATES

GREEK YOGURT

BUTTERNUT SQUASH

PINEAPPLE

OLIVE OIL

HERBAL TEA

BEANS

SALMON

SPINACH

Blood Sugar

This question was sent to me:

It seems I am never hungry at "dinnertime". I am usually starving about 4:30 and have a snack then. The problem is, even if it is a small snack, I am still not on "E" at dinner. However, family dinner time is a big deal at this house. Suggestions?

Here is my answer:

I have a great tip for you! This is what I do when I am hungry but need to hold off...

The reason you are hungry is due to the rise and fall of your blood sugar. When it "falls"... you feel hungry. On occasion, I will then purposefully raise my blood sugar. Fruit juice (100%) works the best and the fastest! About 3-4 oz. It will hold me for about 45 min or so. It does the trick! (A small yogurt will do the same thing but with protien.) This is the only time I drink juice. Other than milk, I am not a fan of drinking my calories. I do not drink juice on a regular basis. The benefits of the actual fruit is far better!!!!!! More bang for you buck! (Fewer calories + the fiber!)

Merry Christmas Everyone!

Yet Another Secret Weapon

There's just something about listening to the whistle of a tea pot on a very cold and wintry day.

Nighttime can be a hard time for most people... "Let the snacking begin!"

NO, I say!

Just remember, you don't get rid of old habits... YOU MUST REPLACE THEM!

Instead of the regular routine of Cheetos & Ice cream,

try this....

TEA!

I drink Herbal Tea (no "tea" or caffeine).

Not only is it delicious but it will help you unwind AND you can drink as many cups as you would like (unsweetened, of course).

I've had a crazy sweet tooth the last 2 weeks...this does the trick - EVERY TIME!

MY MOST RECENT FAVORITE!

Celestial Seasonings

Sugar Cookie Sleigh Ride

Holiday Tea

Between Friends

A dear friend gave this to me the other day...

(To enlarge the cartoon strip, click on the image; otherwise, read below.)

Between Friends

I'll go when I get my hair cut...

I'll go when I get a decent gym bag...

I'll go when I lose some weight...

I'll go when I get some new sweatpants, mine are too worn out.

I'll go when I have more energy...

I'll go when I get some more power drinks from the grocery store...

It's not that I don't WANT to go to the gym -

It's just that I can never seem to GET there.