Losing Weight

So, let's say you stepped on the bathroom scale this morning and you realized your weight had creeped up to a number you really weren't comfortable seeing. Your clothes are too tight, you're feeling sluggish and you're afraid your health might suffer, so it's time to lose weight.

Dieting to lose weight isn't fun and there aren't any short cuts. It can be tedious, progress is slow and you might feel deprived without your favorite high-calorie goodies to get you through another day. And most people who try to lose weight either don't lose any, or lose some weight and gain it all back later. Sounds depressing, doesn't it?
But all hope is not lost. In order to lose weight successfully, you need to have a plan.
You already know your weight (or if you don't – go hop on a scale).  How much weight should you lose? That really varies from person to person, but you can aim for about 10% of your current weight to start. Once a week, get back on the scale and recalculate your BMI so you can keep track of your progress. If you have any health concerns, you should speak to your doctor before starting a weight loss program.
Now, to lose weight you need to eat less or move around more. Better yet, do both. Exercise will help you lose weight and improve your health. You don't need to do anything fancy, just getting out for an hour of walking five days each week will help you trim those extra pounds. However some people prefer the intensity of weight training or like to schedule exercise classes at a health club. Just choose what works to

Tomato Lentil Soup

Hope for healing is a website with some great recipes, I thought I would share this one with you...

It's spring and it's cold. I guess it's time for another pot of soup. It is a touch of comfort, but I also think the soup has a way of getting some simple nutrients into my body without a lot of trouble. I am tempted to just eat something that would be comforting in another way with maybe more sugars, carbs or simplicity, but then I think about what my body really wants...vegetables and protein.

Tomato Lentil Soup

2 TB of olive oil

1 medium onion, diced

3-4 cloves of garlic, minced

1 cup of chopped celery

1 cup of chopped carrots

1/2 cup or so of chopped fresh parsley

1/2 cup or so of chopped fresh greens (optional)

1 TB of Italian seasoning blend of herbs

2 ts. of paprika

2 ts. of ground cumin

1/2 ts. of sea salt

1/2 ts. of black pepper

8 cups of broth/stock

2 cups of water (optional: if you need to thin it out in the end)

1 cup of red lentils

1 cup of yellow mung dahl lentils (or more red if you don't have these on hand)

28 ounces of organic crushed tomatoes

Optional add in's:

organic chicken or turkey sausage

fresh lemon and herbs for serving

pinch of cayenne or red pepper flakes for a kick

Saute the onion, veggies and garlic in the olive oil until a tad soft, then add the stock/water, spices and lentils. Lastly, add the tomatoes and fresh herbs and greens. Cook on high for 20 minutes and then on low covered with lid for another 15-20 minutes. You will know this soup is done and ready to eat when the lentils are soft and broken down into the broth. This may turn into a mushy stew the next day, but just add a touch more stock and it will be soup again. This makes a nice pot of soup, to feed 8-12 people, so you may want to freeze, share or cut the recipe in half.

Add a nice biscuit, cornbread or green salad and you have a meal, of course, this is a meal by itself as well.

Todays tip

Enjoy a small salad before dinner to get some extra veggies and greens into your diet without a lot of extra calories. Serve your salad with a light dressing made from olive oil and vinegar, spicy salsa, or just squeeze some fresh lemon or lime juice on it. Having a salad can tame your appetite so that you don't overeat during the rest of your meal. And, stop eating when you are 80% full.

Todays tip

Did you know green tea has several antioxidants and zero calories? So brew some green tea at home and enjoy in place of coffee, soda, or higher calorie drinks.

February is American Heart Month

A healthy diet and lifestyle are the best weapons you have to fight heart disease. Many people make it harder than it is. It is important to remember that it is the overall pattern of the choices you make that counts. As you make daily food choices, read nutrition labels and base your eating pattern on these recommendations:

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
• Select fat-free, 1% fat, and low-fat dairy products.
• Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
• Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
• Cut back on beverages and foods with added sugars.
• Select and purchase foods lower in salt/sodium.
• If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
• Keep an eye on your portion sizes.

Heart disease is the leading cause of death in the United States. You can make simple changes to reduce your risk. Remember, a healthy balanced diet and exercise is key.

Health starts here...

Try this surprisingly good smoothie for an on -the-go breakfast that's packed with the nutrients of hearty greens, but tastes like a perfect blend of fruit.

1 1/2 c. unsweetened non-diary beverage, such as almond, coconut, or rice milk.
2 dried apricots or 4 pitted dates
1 banana
1 c. chopped kale leaves
1 c. spinach leaves
1/2 c. fresh or frozen berries
Combine milk, apricots, banana, kale, spinach, and berries in a blender and blend until smooth.

Nutrition info: Per serving: 160 calories (30 from fat), 3.5g total fat, 0g sat fat, 0mg cholesterol, 115mg sodium, 30g carbohydrate (4g fiber, 10g sugar), 8g protein.

Valentines Day dessert

I found this light dessert to try out on Valentines day. Thought I would share it with you all in case you are looking for something a little less fattening.

Meringue Nests with Strawberries

Fiona Haynes

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

Ingredients:

• 4 large egg whites, with absolutely no yolk
• 1/4 tsp cream of tartar
• 3/4 cup ultra-fine baker’s sugar (regular is fine)
• 2 cups fat-free whipped topping
• 1 cup sliced strawberries

Preparation:

Preheat oven to 250 degrees. In a large, clean and cool bowl, beat egg whites with an electric mixer at meidum speed until foamy. Add cream of tartar. Continue to mix until the soft-peak stage. Add sugar 1 tablespoon at a time and continue mixing, at high speed, until stiff peaks form. Drop spoonfuls of meringue on to a parchment-lined baking sheet, making six piles. Using the back of a spoon, shape the meringues into nests. Bake for 1 hour. Turn off oven and cool meringues in the oven for 2-3 hours, until dry. Cool completely.
Carefully remove meringues from parchment and spoon whipped topping into each of the 6 nests. Divide sliced strawberries among meringue nests. For an extra treat, drizzle a little fat-free chocolate syrup over the top. Serve immediately. Don't refrigerate the meringue, as it will become somewhat chewy. Any unused meringue nests can be stored in an airtight container for a day or two.
Serves 6.
Per Serving Calories 151, Calories from Fat 1, Total Fat 1g (sat 0.1g), Cholesterol 0mg, Sodium 37mg, Carbohydrate 37mg, Fiber 0.6mg, Protein 2.5g