Wednesday, January 27, 2010

Making good fast food choices...

Panera still rocks for Dick and I...we are regulars. I just read this article about one of their officers that lost 60 pounds by eating at Panera...I believe it! The strawberry salad and summer corn chowder helped me believe I could eat better for life.
If healthy food tasted this good, my life could change for the better.

Panera Bread: Black Bean Soup & Mediterranean Veggie Sandwich

“I always do a ‘You Pick Two,’ which is any two of the following: a half sandwich, a half salad, or a soup,” says Scott Davis, chief concept officer and senior vice president at Panera Bread, who lost 60 pounds last year “pretty much by eating Panera.”

He likes to get the Low-Fat Vegetarian Black Bean soup (a spicy vegetarian broth with onion, red bell pepper, cilantro, garlic, and cumin) with the Mediterranean Veggie Sandwich on tomato basil bread (sweet piquante peppers, feta cheese, cucumbers, lettuce, tomatoes, red onions, and cilantro jalapeño hummus).

“It’s the right combination of carbs, protein, and fiber to keep me going all day,” says Davis, who washes down his meal with an unsweetened iced tea.

Nutrition info (for soup, sandwich, and iced tea): 462 cal, 19 g pro, 79 g carbs, 11 g fiber, 8 g fat, 1.5 g sat fat, 5 mg chol, 1,651 mg sodium

McDonald’s: Premium Southwest Salad with Grilled Chicken

“Each of our salads provides about 3 cups of greens, so I’m getting a great veggie serving,” says Cindy Goody, PhD, RD, director of nutrition for McDonald’s USA. “I like that it gives me protein from the grilled chicken and beans, plus a variety of vegetables like corn, tomatoes, and chiles.” She uses half of the Southwest dressing packet, which shaves 50 calories off her meal, and her beverage of choice is a small Diet Coke.

Nutrition info (for salad, full dressing packet, and soda): 420 cal, 31 g protein, 41 g carbs, 6 g fiber, 15 g fat, 4 g sat fat, 90 mg chol, 1,320 mg sodium

Subway: Roasted Chicken Sandwich

Subway’s dietitian Lanette Kovachi, RD, has advised the company on nutrition info for the last 8 years—so we were very curious for her take on how to build a healthy, tasty sammie. Her secret: Mound it with all the fresh veggies—doing so provides 2 full servings. Kovachi orders the 6-inch oven-roasted chicken on 9-grain bread (one of the more fiber-filled options) with water and baked potato chips. “I love the way this tastes, plus it fills me up,” she says.

Nutrition info(for sandwich and chips): 382 cal, 25 g protein, 79 g carbs, 8 g fiber, 7 g fat, 1 g sat fat, 25 mg chol, 1,180 mg sodium


Cooking Light Fast Food survival guide


Prevention has a formula that tells you how many calories a day you should be eating and what you need to do to lose weight....

go here to check it out.

You need to eliminate 500 calories a day to lose weight.

They told me...

"We recommend you do that by a combination of diet and exercise,

eat 200 fewer calories and

burn 300 calories through exercise."

Then always remember these FREE websites

For great recipes with calorie counts

Take control and by spring there could be a new you!

Quiz:Are you ready to change your life?


Note: If you do decide the treadmill is your form of exercise...don't do what Dick did on the treadmill yesterday....the splits. Very hard to watch your loved one quickly sliding off the treadmill while trying to hold on.(every one's worst nightmare at the gym)

I went through all the emotions...scared, anxious, to.. bless his little heart... to sad, and then Mad when I found out he was trying to keep up with the 25 year old girl next to him! His leg is skinned from his ankle to his knee!!

Please don't let this stop you from getting's just one man's experience! :-)

Tuesday, January 26, 2010

Love Pilates...

This looks a little like my Pilate's class...we don't have windows we have mirrors...yikes! Started three weeks ago with my friend Angela at our gym. Love it! Usually we leave in pain but that is a good thing...that means we are getting results.

I've started to lean over a bit and thought Pilate's might help me straighten does. Simple movements achieve so much more than anything I've ever tried. It's something I can do the rest of my life.

These video's are great! They show you how to do Pilates at home. If you want to see more exercises just click on the link under the video's...that will take you to videojug.

Pilates: How To Strengthen Your Back

Pilates: How To Achieve Great Abdominals

Pilates: How To Tone Your Legs

Friday, January 22, 2010

G.O. Help Haiti

(From an e-mail I received) Today we continued to fly in supplies to Haiti. Because other aid agencies have now arrived in Jacmel, we directed all flights to the town of Leogane. Leogane is located closer to the epicenter of the quake and lost the hospital located in that town. We continue to provide needed supplies to Leogane. Today, we learned that the planes were landing on a road in a valley between two mountains. There have been so many planes landing there that air traffic control has given it an airport designation.
Donations have begun to arrive in the warehouse in Louisville. Churches have been arranging collections of supplies for transport to Haiti via Santiago. Special offerings are being collected for assistance in the relief. All of this is possible because you have partnered with us.
This is a wonderful christian organization.

In 1988 Dick went on a two week mission trip to Haiti that changed his life forever.

We love these people!

Haitians are hard workers and don't deserve this happening to them..

1 Timothy 2:1, 3-4 (NLT)

I urge you, first of all, to pray for all people.

Ask God to help them; intercede on their behalf,

and give thanks for them.

This is good and pleases God our Savior,

who wants everyone to be saved and to understand the truth.

Monday, January 4, 2010

I wholeheartedly agree with Dr Oz on this one...

If you didn't get a chance to see this story in the USA Weekend,
please do yourself a favor and read this could be a life saver.

Dr Oz talks clearly about taking control of your health
plus he gives you 16 tips for feeling better in 2010.

Even though Dick and I walked 4.32 miles every day and tried to watch what we ate,
we were not pumping any all.

Plus, my pants felt tight....warning!!!!!

So we made the good decision to go back to Wellness Fitness Center,
sign up again and ask for help.
My trainer Maria said my body had gotten used to the walks and
I needed to mix things up....
she told me to swim, bike and use the Octane machine
and use weights in addition to walking.


We absolutely love being back in the water, we use a kick board and fins.
The Octane machine is the BOMB!
Since I have arthritis in both knees,
I'm anxious about anything new.

The first time I climbed on and used the Octane,

I could do 30 minutes and work up a good sweat

without a single ping to my knees...


Hooked! ;-)

After just a week,

my pants fit better and I feel optimistic about the future.

I have two more sessions with Maria to go over a weight lifting plan and another to show me new exercises for the water with weights...

then I'm on my own.

Dr. Oz says.."I've learned that people change behaviors not because of what they know, but because of how they feel. So don't struggle with all of our recommendations if some of them seem unnatural. Focus on the ones you easily can program into your life. When you don't even realize that you're on a new lifestyle program, we have succeeded."

All I know is, I used to live in I don't

Great feeling!

~~~~~~~Dr Oz's website~~~~~~~~~~~~~~

Don't Forget..Biggest Loser

starts tomorrow

January 5th!