Walking to lose

No doubt, walking is a good starting point for a newbie to exercise.   It gets you moving, keeps your heart healthy, and it is easy on the joints.  But taking a stroll around the block after dinner isn’t going to cut it if you’re trying to lose weight.       

When you walk, try increasing your intensity.  Walk briskly,  fast enough that your heart rate increases.    Walk up hills.   Challenge yourself.   Time yourself walking around the neighborhood, and the next day try to beat that time.  The next day beat it again.   Get to the point where you can walk around the neighborhood twice in the time it originally took you to walk it just once.  Then try to make it three times!   That is exactly what I did when I first started exercising.   I was in a race against myself.  :) 

Next, start varying your steps.   Throw in some high knees (lifting your knee up to the waist) as you walk.    Try some kickbacks, lifting your heel up to your bottom with every step.   It sure looks funny, but you will be developing muscle and burning way more calories.  The neighbors will be wondering what has gotten into you!   

Additionally, try increasing the amount of steps that you take each day.  Buy a pedometer (you can find them for a couple of dollars), and put it on when you first get up in the morning, and wear it until you go to bed.   After a few days, you will get a baseline of how many steps you normally take during the day.    Increase that number every day.  Make it into a game, finding new and interesting ways to walk more.   Park further away in a parking lot.   Use the steps instead of the elevator.  Take an extra walk or two.    The goal is to slowly increase the number of steps you take every day until you reach around 10,000 steps.   It is harder then it seems!    

The key is to walk more, and walk briskly.   Doing one without the other won’t significantly help with weight loss.    Eventually, you will get fit enough that walking alone won’t produce the results that you want.    Walking is good for you, but it doesn’t burn very many calories, so when you get in better shape, start throwing in some other cardio/aerobic exercises and weight lifting.     More on this next time!

Having an exercise plan

Maybe running isn’t for you.  It’s okay, I understand.   There are other options for exercising at home even if you have small children, some of which we’ll explore this week.  First, though, you need to have a plan.

The hardest part is finding time.   If you’re waiting for the perfect time to exercise, it will never come.  Not ever.   There’s always something to do besides exercising.   You need to just look at your schedule and decide on the time, and then make it a priority.

The best time for me to exercise is after I put Spitfire down for a nap. I tried exercising a few times when he was awake, and he thought it was the funniest thing.  Every time I bent over he climbed on my back.  When I stood up he would cling to my legs.  I tried to get him to do the exercises with me, but he thought it would be better to use me as a jungle gym.   

Instead I made it a habit to put on my exercise clothes the minute after I put him down.   I went straight downstairs and got to work, ignoring all of the other tasks that were screaming my name.   Exercise is just as important as those dirty dishes, maybe even more important.   Besides, a workout only takes thirty minutes, and afterwards I always have more energy to do the other stuff.

Once you’ve figured out a time, stick to it.   If someone calls wanting to have a play date, tell them you’re busy for the next half-hour or so.  Better yet, don’t answer the phone.  Or the door.   Protect this time, or the exercise won’t happen.   And if you are trying to lose weight, it needs to happen!

The next step of the plan sounds like medieval torture, but it is necessary.   Take your measurements.   Really, don’t skip this.  Get the flat measuring tape out of your sewing box, and then get out your calendar.   Under today’s date, write out the measurements for the following areas:

*Upper arm (where it is the biggest)

*Bust (don’t squish)

*Chest (measure right under your breasts)

*Waist (find the skinniest part, and measure there.  If there                        
   isn't a skinny part, use your belly button as the guide)

*Hips (measure where they are the biggest)

*Thighs (where they are the biggest)

*Knees (sounds silly, I know, but you’d be surprised)

*Calves

I feel your pain.  I’m cringing as I’m typing this.  Just write them down, along with today’s weight, and try to forget about it.   Next month, do it again, and it will be exciting!  All of the changes will make you want to do a little dance.   Sometimes our bodies are stubborn in losing pounds on the scale, but the differences measurements prove progress is being made.

Tomorrow we’ll talk about some home exercising options.  Aren’t you excited?  :)

Give Running a Try!

It seems like people either love the idea of running, or they hate it.   I’ve heard a lot of, “I could never . . .”  when I mention that my husband and I have taken to jogging.    I was in that camp, figuring I couldn’t run either.   The idea of distance running intrigued me, yet I was pretty sure the sport was relegated to people who enjoyed torturing themselves and ate only raw nuts and apples to survive.  Not only that, but I have exercised-induced asthma, and the few times I joined my husband on a jog after we were first married, I felt like my lungs were going to explode.   

Thing was, I decided to lose weight, and that meant exercise.   Now, if you’ve read any weight-loss magazines in the last couple of decades, you’ve read a hundred times that you will lose more weight if you pick an exercise that you enjoy.   Usually, the same article will proffer a list of fun sports to choose from.   My picks would be ice skating, hockey or volleyball.   All expensive options, and not very practical when I have two young boys with me.   No, I needed an exercise that was free, and something I could do with the kids in tow.   

I watched contestants on The Biggest Loser, of varying ages and physical conditions, train to run a marathon.   Then I found out a couple of my cousins had begun training for a marathon.    I remembered my roommate in college trained and ran a marathon.   I realized I was limiting myself.  If they could, why couldn’t I?  

So I tried.  I found a running program online (couch to 5k), that started out super slow,  each day running a little more until after 9 weeks I could run a 5k.     The first day of the program says to run 30 seconds, then walk 90 seconds for a total of 20 minutes.   I couldn’t run to the end of my very short block without being completely winded.   But I didn’t give up.   I kept thinking, “I can do anything for thirty seconds,”  and I did!  

Since then, I’ve run several 5ks, and I’m convinced that running is something that most people CAN do.  In our last race, there were several runners in their seventies, and there were three runners in their eighties that completed running the entire three miles, and that was a relatively small race.  Of course, some people have injuries that prevent them from running,  but if you are healthy, it is worth a try.   There are so many benefits!

Running helps you lose weight quickly.  It requires a lot of energy which burns off calories quicker then any other exercise except for cross-country skiing.  Its also good for heart health and lowers your blood pressure,  helping to prevent heart attacks and diabetes.  I’ve even read that it helps prevent breast cancer in women.   The most compelling benefit for me, however, is the effect it has on your mood.  When you run, endorphins are released making you happier, more focused, and less stressed.   If you are prone to depression, running keeps your moods more even and upbeat. 

So, how about giving it a try?   All it takes is thirty minutes, three times a week, and in 9 weeks you will be able to run three miles.  We started the couch to 5k program  over this week, because our Little Man wants to run with us.   Its something we can do together as a family.   We’d love to have you join us!

Another meal for the freezer . . . Empanadas!

Have you ever tried an empanada?   They are steaming little pockets of dough, filled with all sorts of savory fillings.   Apparently, cultures from all over the world have been making these for centuries.   I did a quick google search, and found that these little hot pockets are made in Bolivia, Haiti, Indonesia, Jamaica, Nigeria, France, Italy, the Philippines, Cuba, and all over South America.   They were thought to have originated in either Spain or Portugal, which explains how they have found their way into so many different cultures.

My second grader has been doing a big project on his family heritage, which culminated this week in a feast from around the world.   Each student brought a dish native to one of their countries of origin.   My father-in-law was born and raised in Argentina, and so Little Man wanted to make empanadas in his honor.

Empanadas are fun to make, and delicious!   They also freeze really well, and warm up in the oven in just a half hour.  There are endless possibilities. . .   add any type of meat you have on hand (chicken, leftover pot-roast, ham, etc.) along with some veggies and you have dinner. 

I tweeked and combined a few different recipes to make these Argentina-style empanadas.   This recipe makes 16 large empanadas, or 32 smaller ones (good size for kids).   Before you start, make sure you have the following ingredients:

Dough

8 cups flour

4 teaspoons baking powder

4 teaspoons salt

2 sticks cold butter cut into pieces

2 cups cold water

1 egg lightly beaten with 1 tablespoon water

Filling

1 cup finely chopped onions

2 tablespoons olive oil

1 cup water

1 lb. ground beef

4 tablespoons seedless raisins

1 teaspoon of paprika

1/2 teaspoon ground cumin 

1 teaspoon salt

ground pepper

4 hard cooked eggs, sliced into 16 wedges (or 32 if you are making smaller size)

12 pitted green olives, sliced

First, make the hard boiled eggs:  place eggs in a single layer in a saucepan.  Add enough cold water to cover the eggs.  Bring the water to a rolling boil.   Remove saucepan from heat, cover and let sit for 15-17 minutes .    

While your waiting on the eggs,  soak raisins in 1 cup boiling water for 10 minutes.  

You can start on the dough while the raisins are soaking.  To make the dough:  In a bowl, combine flour, baking powder and salt.  Cut in butter until crumbly.  

Add just enough cold water until dough comes together.   Divide dough into four chunks, and knead each chunk on a lightly floured surface 2-3 times to form balls.  

Cut each ball into four equal pieces (total of 16 pieces), cover with plastic, and let rise for 20 minutes.

At this point, check on the raisins.   If ten minutes has passed, drain them,  and check on the eggs.   If they are done stop the cooking by putting them in a a bowl with cold water and ice.   

Next, make the filling.  In a skillet, combine onions, olive oil, and 1 cup water and boil over high heat until the water is completely evaporated.  Add meat and cook until browned.  Stir in raisins, paprika, cumin, salt and pepper.  Set aside. 

Now, the fun part begins.  Go back to the dough, and shape each piece into a ball.   On a floured surface, roll out each dough piece into a 8” round (or 4”, if making smaller kid-sized empanadas).    Divide filling among each circle, spreading it out and leaving at least 1/2” of dough exposed around the edges.  Top filling with one piece of egg and green olives.  

Dip your finger in some water, and trace the outer edge of the dough to moisten it slightly.   Fold each round in half to form a crescent shape, and press the edges firmly together.  

Grab the corner edge of the crescent, and fold to make a triangle shape. Pinch down, and then take the pointed end of that fold and make another triangle .  Continue folding and pressing each fold, turning as you go, making a rope shape.   Alternately.  you can seal edges by crimping with a fork.

Arrange finished empanadas on a baking stone or baking sheet lined with parchment paper.  At this point you can freeze them on the baking sheet until firm about 2 hours and then wrap tightly and put in plastic bags.  Or, if you plan to make them right away, go on to the next step.

Paint each empanada top with the egg wash.   I highly recommend using a silicone brush for this step.   They make clean-up so much easier!


Bake fresh or frozen empanadas at 400 degrees for 30-40 minutes, or until golden brown,  rotating sheets 1/2 way through.

making mornings a little easier

I've never exactly been little Miss Sunshine in the morning, and long ago I gave up the pretense that I could train myself a morning person.   It was pure torture the year my firstborn became a kindergartener and I had to leave the house at 7:30 to get him to school.   Little man, now in second grade, doesn't like to wake up either.   
We are grumpy, but we still have to eat, and be on time.   Our pattern on weekdays has fallen to a boring rotation of cold cereal or yogurt and toast.  The thing is, my boys love breakfast foods, and if I fix a hot breakfast they will gobble up seconds and thirds.   They eat more at breakfast then they do the rest of the day combined.   I need to take advantage of that and get sneak some nutrition in.   
This week I decided to try something new.   I made up a whole bunch of nutritious breakfast foods, packaged them up individually and threw them into the freezer.   I have at least a month's worth of weekday mornings taken care of with just a minute thaw in the microwave.


Here's the menu:


1.  Whole Grain Sour Cream Apple Muffins

These muffins are delicious.  Even though they are made with whole wheat flour and oat bran, my kids devour them.   I made two batches.   The first batch I tried using applesauce instead of the oil, and I noticed I needed to bake them about 7 minutes longer then the recipe said.   The consistency was different then usual, and they tasted sweeter (even though I used no-sugar applesauce).    My family ate all of them up before I could get them in the freezer.   The second batch I made according to the recipe.   Next time, I'll try doing half oil/half applesauce, and throw in some wheat germ too.


You can find the recipe here:


http://pinchmysalt.com/whole-grain-sour-cream-apple-muffins/


2.  Egg Muffin Sandwiches

These were quick to make, and the boys were salivating in the kitchen wanting to eat them up right away.   I fried six eggs, breaking the yoke, and then in the same pan heated up six slices of canadian bacon for a minute a piece.   In the mean time, I toasted the whole grain english muffins with a dab of butter, and then assembled with cheese.   The muffins were rather large, so I decided to cut them in half before wrapping them up in foil.   Now we've got twelve sandwiches delivering protein and whole grains, and should be filling with a fruit salad for breakfast. 


3.  Mini Egg Cups

My mother-in-law is a great cook, and she taught me how to make a frittata (Italian omelet)  shortly after I was married.   We eat them a lot because they are so easy to put together, and you can use practically any ingredients you have on hand and they still taste delicious.   Usually, I'll mix together the ingredients in a pan and start cooking it on the stove, and finish it up under the broiler.   To make it easier for freezing, I tried baking these little guys in a mini-muffin tin.   They came out great!


For two batches, mix together 8 eggs, about 1/2 cup of milk or cream, and a good sprinkling of parmesan cheese.   Salt and pepper generously.  It is traditional to add in parsley, but I don't because the boys won't eat green.   You can add in all sorts of ingredients.   This time I just added a chopped up ham steak, but the options are endless.   Bacon, sausage, asparagus, potato, green beans, broccoli, onion-- you get the idea.     Bake at 350 for 10-12 minutes, or until eggs set.   Make sure you grease the pan well (I even have to grease the nonstick pan, or the eggs will stick).  
  
4.  Breakfast Cookies

I've collected many recipes for breakfast cookies over the years, but never made any until today.   I'm sorry I waited so long!   These are seriously good, and quick to make. 


1/2 cup natural peanut butter
1/2 cup raw honey
1 mashed up banana
1 teaspoon vanilla
1 cup oats (I used coaches oats- my favorite!)
1/2 cup whole wheat flour
1/4 cup nonfat milk powder
2 teaspoons of cinnamon
1/4 teaspoon of baking soda
1 cup cranberries or raisons


Mash up a banana with a fork, and stir in vanilla, peanut butter and honey.   In a different bowl, mix together try ingredients.   Add to the wet ingredients, and then mix in dried fruit.   Scoop about 12-13 cookies onto a baking sheet, and bake at 350 for 15-20 minutes (I use a baking stones, and it took 21 minutes, but you want to start checking earlier).   


I wanted to do pancakes and waffles too, but that will have to wait until next time.   :)

Smaller goals, Big Rewards

I know some people (I won’t name any names), who would leave Weight Watchers meetings and head straight for the nearest burger joint.    Yay!  I lost five pounds, so I deserve that cheeseburger, fries and milkshake!   Kind of defeats the purpose, doesn’t it?   Yet for a lot of us, rewarding ourselves with food has become a habit that is hard to break.

Rewards are very important, especially when it comes to losing weight.  There is no such thing as instant gratification when it comes to weight loss, and that can be discouraging.  Some weeks you may lose a pound but still feel disappointed because there so much left to lose.   If you go too long without seeing progress, you might want to throw in the towel all together.

There might not be much of a physical change after losing one or two pounds, but progress is being made.   Reaching goal weight takes a long time, so it is really, really important to set smaller goals and reward yourself for the progress that no one else can notice . . . yet.  Just don’t reward yourself with food!

I suggest doing something special for every five pounds you lose.   It doesn’t have to be anything big, just something to acknowledge the hard work you put in.    After losing five pounds I would go get a hot coffee and wander around the discount book store.    Just having time to peruse the books without interruption was a huge treat for this mommy!    

For every ten pounds, do something a little bigger.   I found that for about every ten pounds I lost, I went down a size in clothes.  I don’t particularly like shopping, but it was fun to try on smaller sizes and have them fit!    As I got closer to goal, it was truly a reward to go and pick out a new bra or new pair of jeans that didn’t hang on me, and actually fitting into smaller sizes was a tangible reflection of progress that I didn’t always notice in the mirror.   

There are endless possibilities when it comes to non-food rewards.   A new workout video, a new candle,  a manicure,  spending time with a friend . . .  think of what would be a treat for you.    Make a list of possible rewards, and make a plan of when you will get the reward.   That way, you will have something to look forward to!  

Shining Light

I’ve been sick this past week.   Not sick like the crummy cold I experienced the week before, but really sick.    One minute everything was perfectly normal,  and the next I breathed in pain.   Belts tightened around my chest, and there was pain around my heart with every coming breath.  I was dizzy, sure I was going to faint.  As time went on I felt worse, like a I had been run over by a truck.   Something was wrong.

Urgent care was a maze of breathing treatments and x-rays, and I came out with a diagnosis of asthmatic bronchitis.    I spent the better part of a week in bed.  After a full course of antibiotics, I felt tremendously better, though walking up the stairs still had me panting like I had run a marathon.  

I needed to go to the store, and I was somewhat apprehensive about taking little Spitfire with me.   I figured I had enough stamina to go in and get the item I needed, but I didn’t have the energy to lift him into the cart, and was not sure what I would do if he wasn’t on his best behavior.

When we got to the store, I knelt down and looked into little man’s eyes.  “I really need your help.   I’ve not been able to walk too fast lately, and I need you to hold my hand while we are in the store.   That would help me walk better.”

Spitfire stood tall, determination in his eyes.   He grabbed my hand and walked me in the store, smiling and humming a little tune.    The trip only lasted a few minutes, but he didn’t deviate from the job at hand.  As we walked back to the car I leaned down and kissed the top of his sweaty head.

“Thank you, buddy.  You did a great job helping me walk.”

He looked straight ahead, shrugging his shoulders slightly.   “I know Mama.   I’m letting my little light shine.”

Those few words were a balm to my soul.   God is working on little Spitfire’s heart. I praise God for giving me that moment, that glimpse of my little guy becoming a shining light for Him.

Let your light shine before men in such a way that they may see your good works, and glorify your Father who is in heaven.  Matthew 5:16

{phfr}

~capturing the context of everyday life~

{pretty}

Our week was filled with coughs and sniffles, but my Valentine brought home some cheer.  Hubby surprised me with beautiful roses, and the boys gave me the sweet yellow and purple bouquet .  

{happy}

The team celebrating after a well-deserved victory.   Way to go, boys!

{funny}

Little man had his first ever baseball practice, and didn't know how to run the bases.   On his turn, he always ran straight to second or third, skipping first base altogether.   Coach was very patient, and ran the bases with Spitfire until he got the hang of it.

{real}

We've had a major problem corralling the school papers and supplies.   The boys usually do their homework at the kitchen table, so its not uncommon for piles of papers to take over precious counter space.   This week I created a homework center so everything has a place.

After searching the house, I found an old photo box, some cardboard, and duct tape that I finagled into a vertical organizer.   I taped everything together and covered it with scrapbook paper.  

There is a compartment in front to hold the reading book for the week, and a part in the back that holds a folder for all of the homework we are working on.

I separated the supplies and put them in a mini-organizer that I wasn't using.   It's not pretty, but it has worked so far!   On the sides I keep notebook paper, workbooks and coloring books.    The drawer holds flashcards and manipulative.    Having a trash can in plain sight isn't attractive, but has helped dramatically in getting the kids to clean up their mess.  

Time for a Change

I’m raising a disobedient, spoiled-rotten thief.

That’s what I thought as I looked across the table at the screaming four-year-old,  standing on his head, snot dripping down his face.  It was supposed to be a fun time,  a special day of bonding between little Spitfire and me.   Instead, the script read like a Valentine’s nightmare.

He awoke from nap full of anticipation, not knowing where we were going, but happy just the same.   The plan was to go to Build-a-Bear and buy a new outfit for his favorite puppy, and then go to lunch, but when we got to the store he found a new little puppy he just couldn’t live without.    He named the dog Snuffy, and went through the whole process of bringing him to life.   We were having fun, and I even let him pick out an outfit for his new friend.  In line, he saw a little eraser that he wanted, and I agreed to get that too.   I rarely buy the boys any toys except for Christmas or their birthday, so it was fun to be able to say yes.

We hadn’t walked five steps out the door when the problems started.   Spitfire’s upper lip started to quiver; his nose flared.   It was the start of a full blown meltdown.  

“What’s wrong?  Is Snuffy okay?”  I asked.   He shook his head, tears forming in his eyes.

“What’s wrong with him?   Here let me take a look.”   I grabbed the pup, giving him a quick once over.    “Snuffy looks fine.   He’s happy to be going home with you.”   By this time, wails were coming with the tears.   He dropped to his knees in the the middle of mall.   It was hard to make out his words between the sobs.

“He, he, he doesnnnnn’t have a, a,  baaark . . .”   

Seriously?    I just said ‘yes’ to him more times then I have in the past year, and he is throwing a fit about the dog not getting the bark sound?   Oh, and having a fit he was.   He refused to get up and walk, and had to be carried out to the car.  

I should have gone home then, but I had promised we’d go out to lunch, so we went to his favorite hamburger joint.   I got him a cheeseburger and a milkshake. He decided not to eat the cheeseburger, and do a loud acrobatic number instead, sliding from one side of the booth to the other, talking in a sing-song voice that would rival the amplification of any microphone around.   I told him to stop.   I took away his puppy, and threatened he wouldn’t get him back.   I held him tightly in my lap, and tried to get him to eat.   

At home, Spitfire ran to his big brother, exclaiming, “I have something for you.”    A few minutes later, big brother comes to me holding a Build-a-Bear birthday gift card, saying, “I shouldn’t have this.   I think he stole it.”

And there he was, glaring at me through icy eyes, standing on his head, snot dripping down his face.  He feigned innocence.   For ten minutes he denied taking the gift card from the store, saying that he got it, “a long, long time ago.”  When the truth came out, he only apologized because I made him.

It occurred to me that this wasn’t just a bad parenting day, an isolated event.   My little guy’s attitude has been changing from bad to worse.   He’s made a habit of refusing to obey, whining is the main form of communication, and the dropping to his knees, refusing to walk is a daily occurrence.  I’ve gotten lax, letting little things slip here and there, without consistently disciplining, and the result was staring me in the face.  He thinks he rules the roost.

It is time for a change around these parts.   Changing the behavior is important, and will be a big focus over here, but more importantly, I want to get to his heart.   I want him to grow into a man of character, one who loves God and all of the people around him with his whole heart.    Achieving that kind of result is going to require my whole heart . . .  and a lot of prayer.  It won’t be easy, but God’s living Word says,  “I can do all things through Christ who strengthens me.” Philippians 4:13

Healthy Snacking

Weight loss experts don’t seem to agree on the issue of snacking.   I’ve had a few trainers in the past insist that snacking is useless and may even be harmful to your body.  They claimed eating three balanced meals a day is enough.

That approach didn’t work for me.    After a few hours I was hungry, then I would get irritable and shaky, nearly passing out.    I had some blood tests done and was diagnosed with hypoglycemia, and the doctor said I needed to eat protein every few hours.

I was confused about how that would work with losing weight.   As I mentioned before, I even used it as an excuse not to even try.    But come to find out, you can still lose weight and snack every few hours, and from what I heard from other WW members, intentional snacking seemed to actually help them lose.   

If you choose to snack in between meals, there are a few things to keep in mind:

• ADJUST- You will need to adjust the amount you eat at meals to compensate for the calories you’ve eaten for snack.  There will be less on your dinner plate, but you shouldn’t be as hungry, so it all works out.   If you are extra hungry at meals, add extra fruit or raw veggies to your plate.

• PLAN-  Plan your snacks for the week just as you would plan your weekly dinner menu.  That way, you know what to get at the grocery store, and you have something to reference if you forget.   Planning is half the battle!

• PREPARE-  When you get home from the grocery store, take a few extra minutes to prep the snacks so they are easy for you to grab when you are hungry.   If you are                in a hurry or are under stress, you are going to go for what is easiest.  Make the healthy choice easy.   Divide the snacks into little baggies or small containers that you can throw into your purse or lunchbox.     

• PORTION-  Watch your portions!   Just because a snack is healthy, doesn’t mean you should eat a ton of it.   It doesn’t take much to curb your appetite.

Here are some of my favorite snack ideas:

*low-fat string cheese

*unsalted almonds (just a handful)

*hard-boiled eggs

*nonfat yogurt/greek yogurt with berries

* hummus with veggies to dip (this is easy to make at home)

*apples with a tablespoon of peanut butter (measure the peanut butter- it can be high in calories)

*bean dip (store-bought or prepared at home) with veggies instead of chips

* Laughing Cow cheese wedge rolled up inside a slice of turkey 

*whey protein shakes-- blend your choice frozen fruit, nonfat yogurt, and a scoop or two protein.  You can find whey protein at health food stores or Trader Joes.

*low-fat cottage cheese mixed with fruit or no-sugar applesauce

What are some of your favorite healthy snacks?