New Habit For February

Updated October 18, 2103 by Patti
After much research I've changed the way I get my calcium. I've never cared much for dairy products especially milk. I think I might even have a dairy intolerance. That said I did more research and found a book that really changed my thinking. 

• The Whole Food Guide to Strong Bones by Annemarie Colbin

 

She recommends getting calcium from foods other than dairy. I've been following her advice over the past few months and I think it's the way for me. 

A quick recap:

Habit 1 - Keep a journal to record what you're eating, what's eating you and how much you're moving.

Habit 2 - Eat your fruits and veggies - at least 5 servings a day.

For February we're doubling up with our new healthy habit:

Eat at least 2 servings of dairy a day

  and 

take a multi-vitamin or calcium supplement each day.

What's a serving?

A few examples:

1 cup of milk

1 cup of yogurt or pudding

2 cups cottage cheese

1 1/2 ounce hard or semi soft cheese

1 cup almond or coconut milk

Remember to check the calorie or points on any food before you chow down. 

Go here to see a really good smoothie that's made with coconut milk and it's only 2 points and equals one serving of dairy.

I've never taken a vitamin (except prenatal) so I can't offer any information right now. I have to do a little research.

Any suggestions?

Remember we're adding healthy habits so keep up that journal and don't forget to eat your fruits and veggies!

Patti

Get Your Crunch On!

One thing we all agree on is that we love a good crunchy snack. Like potato chips:-)

I found a product that is super crunchy, tastes good and not too bad on the points. 

Garden Veggie Straws

1 ounce = 38 Straws

3 WW points

38 straws is actually a lot. I used half that much and crushed them on top of my salad. Made a nice crunch.

The ingredient list didn't sound too bad either:

potato flour

canola and or sunflower oil

corn starch

spinach powder

tomato paste

sea salt

sugar

beetroot (color)

turmeric

Ha, ha! Maybe we can count this as a veggie?

BTW I found these at Sam's Club.  20 ounce bag cost around $4.

Try it and see what ya think...

Happy Crunching!

Patti

Putting together my new Food and Activity Journal

I'm putting together a new food and activity journal. My previous journals were the spiral 7 X5 in. notebooks. This time I decided to try using a looseleaf format. I found a Franklin Covey Size 4 compact planner in very good condition at my local thrift shop.

 I plan to add the following sections:

Information - WW plan info. and other weight loss info.

Goals & Habits - Long-term weight loss goals and our monthly Healthy Habits

Personal - Stats (weight, losses, gains, measurements), and why I want to lose weight,

and of course a section to log food, activity, my feelings/thoughts and other information I find helpful or motivating. I also plan to include affirmations and my goals for the week in this section.

Pictures of my previous food and activity journal

Trina

Eat Your Veggies - A Peek at My Fridge

We are still working on Habit 2 - Eat at Least Five Fruits and Veggies a Day.

When I want a snack I tend to grab whatever is quick and easy. Unfortunately that's usually a potato chip or cookie :-( 

I needed to make it just as easy to grab a healthy alternative. I took a few minutes and washed and cut up a green pepper and an English cucumber. I stored those and some baby carrots in clean Mason jars on the top shelf of my fridge. Now when I open the fridge this is what I see...

Now I have no excuses not to eat my veggies:-)

Patti

A Simple Way to Add Veggies to Your Day

Simply wash and cut vegetables of your choice and arrange them on a nice plate or platter. Food looks more appetizing when you take time to display it well.

 I like to sit a platter on the counter so I can grab a piece as I walk through the kitchen.

If I eat this whole platter I not only get my vegetable servings for the day and plenty of fiber it will cost me 

zero points! (Weight Watchers Points Plus)

Try to eat the veggies naked as God intended:-) (The veggies, not you:-) 

Beware that if you add a dip or dressing you'll have to count the points or calories. 

Are you getting at least five servings of fruits and vegetables a day?

Remember we're working on Healthy Habit 2.

If you're just joining us you can find Healthy Habit 1 here. Keeping a journal is a very important step in getting control of your eating.  

Patti

Better a dish of vegetables where love is...

Proverbs 15:17

Chicken and Veggie Stir Fry

I'm sharing a quick and easy meal that you can use on those nights when you're tempted to run out for fast food.  If you cook rice to go with this dish you can have dinner on the table in about 30 minutes. Plus you'll be getting your veggies!

This will serve four adults. 6 points per serving. (not including rice)

If you have big eaters at the table you may want to use more chicken. Just remember if you're counting points I've based my calculations on a serving being 4 ounce of chicken.

Ingredients:

3 Tablespoons of oil for cooking.
3 or 4 lean skinless chicken breast (about 1 pound)

Marinade:
4 Tablespoons soy sauce
2 Tablespoons lemon juice
3 teaspoons sugar
1 teaspoon red pepper flakes (more if you like it spicy)
2 teaspoons minced or chopped garlic

Cut the chicken in to chunks and place in a large zip lock bag.
Mix the ingredients for the marinade pour over the chicken. Seal the bag and let meat marinate for at least 15 minutes.

2-3 zucchini squash
1 red pepper
1 ye llow pepper
1 green pepper
1 medium onion
2 teaspoons minced or chopped garlic
1 cup of fresh spinach thinly sliced

1 cup of water, chicken broth or vegetable broth

Cut the veggies up in bite size pieces.

In a large cast iron skillet heat 1 tablespoon oil. Add 1 or 2 teaspoons of chopped garlic and the onion and stir quickly in the hot oil for about 1 minute.
Add the zucchini and stir quickly for 2 minutes.
Add the peppers and cook for another 1 - 2 minutes until the veggies are slightly brown and soft.

Remove the veggies from the pan and keep warm.

Add another 1 Tablespoon of oil to the skillet.
Remove the chicken from the marinade and allow excess liquid to drip off. Add in one layer to the hot oil and cook until browned. You may have to  do the chicken in batches if your pan isn't big enough.

Add the additional 1 tablespoon of oil if needed to cook all the chicken.

Once the chicken is browned add the marinade to the pan add one cup of water or chicken broth. Cover the pan and allow the chicken to cook until done. Cut a piece open and check for doneness. It shouldn't be pink inside.
Once the chicken is done dump the veggies back in a give it a stir. Add the sliced spinach at the last minute and allow it to just wilt.
Taste and adjust the seasonings.

To serve:
Divide the veggies in to four serving and serve each person 4 ounce of the chicken.
If you are careful and don't use any additional oil this should be 6 points per serving. (If you serve this over rice you'll need to figure in the additional points)

Variations:

You can use any combination of vegetables. Broccoli, carrots, snow peas...
Use beef in place of the chicken (you may need to recalculate the points)
Leave out the meat and enjoy a vegetarian meal.



Remember that Habit 2  is to eat at least five servings of fruit and veggies each day.

What's your favorite way to eat your veggies?

Healthy Habit 2 - Eat at Least Five Fruits and Veggies a Day

Our new habit is to eat at least five fruits and vegetables everyday.

If you're following Weight Watchers:

Fruit counts as zero points if there's no added sugar. Go for fresh or frozen with no additional sugar or fruit canned in fruit juice. (Drain off the juice.) Dried fruit such as raisins do have a point value.

For veggies to count as zero they shouldn't be cooked in butter or covered with a sauce.

See the WW material for a complete list of fruits and veggies that are zero points.

A few ideas:

• Good For You Fruit Smoothie
• Chop an apple and cook it with your morning oatmeal
• Don't buy fruit flavored yogurt. Use plain yogurt and add lots of fresh strawberries or peaches.
• Pack a snack to take with you. Carrots and celery travel well.
• Add lettuce and tomato to your sandwiches.
• Don't forget to count cooked veggies such as tomatoes in the chili or spaghetti sauce.
• Grate carrots and yellow squash in with the ground beef when making meatloaf. Add nutrients plus make the meal moist.
• Use thinly sliced zucchini or eggplant in place of lasagna noodles in you favorite recipe
• Don't forget mushrooms. Eat them raw in a salad or saute them in a little oil and garlic. I've heard that mushrooms will absorb impurities from the body. I'm not sure if that's true but they are tasty and zero points! (not counting the oil)

 Don't forget to keep up working on Habit 1-your journal.

What's your favorite way to eat fruits and vegetables?

Good For You Fruit Smoothie

This is a favorite of mine. A great way to get one serving of dairy and two servings of fruit. 

I don't drink milk so as an alternative I use coconut milk or almond milk. Both contain 50% more calcium per serving than dairy milk. 

For this recipe you'll need a blender with the ability to crush ice. 

Ingredients:

6 ice cubes 

1 cup of original coconut milk

1 very ripe banana 

1 cup frozen no sugar added cherries 

hand full of greens such as spinach 

Directions:

Crush the ice cubes

Add the coconut milk and blend on high

Add the banana and the cherries and grind until the cherries are chopped fine

Add the greens and chop fine.

Once everything is chopped turn the blender to high and blend until smooth. 

Enjoy!

Servings

Recipe will make one very large smoothie. I drink this in place of breakfast if I'm in a hurry or as a late afternoon snack to hold me over till dinner.

I count this as:
One serving of dairy
2 servings of fruit
Even though I use greens it doesn't add up enough to be counted as a whole serving of veggies.

Points:

If you use 1 cup of original coconut milk the smoothie will be 2 points. 

Use 1 cup unsweetened almond milk and it will only be 1 point.

Tips and Variations:

If the smoothie is too thick you may need to add a little more milk.

The riper the banana the sweeter it will taste

Use any fruit such as blueberries, strawberries or peaches as long as  they have no sugar added. 

Remember to eat at least 5 fruits and vegetables every day!

Welcome 2013!

Yeah, it's here! 

2013

A brand new year! 

A fresh start!

A new beginning!

I'm reminded of the scripture 

"Do not call to mind the former things, Or ponder things of the past.

Behold, I will do something new, Now it will spring forth; Will you not be aware of it? I will even make a roadway in the wilderness, Rivers in the desert."

Isaiah 43:18,19

Let's stop beating ourselves up for mistakes we've made in the past.  For the bad habits that we allowed to take over our lives. 

This is a brand new year and Jesus is alive and working in the world!

Let's look forward to the wonderful things that will happen in the New Year. For the healthy habits we're going to develop for ourselves and our families. 

Let's thank the Lord for the opportunity to change.

If He can make rivers in a desert and roadway in the wilderness just think of what He can do for us!

Happy New Year!

Patti