Lemon Yogurt Cake

Even though we've had morning snowflakes, this cake makes me long for spring. It also makes me think of my favorite vacation spot, Italy!
I found this new blog featuring Weight Watcher - Low Calorie recipes on LaaLoosh.com. I bought the ingredients Saturday night and baked it yesterday afternoon. It's just the right blend of sweet and sour, yummy glaze and the calories have been reduced from Ina Garten's recipe to allow yourself a "sweet treat" without the guilt. Check out this blog and find something delicious yet light on the scales.
I found Laa Loosh through ZipList, a great free shopping list and recipe box app for my iPhone. It's a great place to find new recipes. When you add it to your recipe box and decide to try it, a grocery list is created and it sorts it by the different depts. in your store. It's something I always have with me ... better than carrying a list and with items sorted it makes my shopping trip much quicker. I can also pull up a recipe from my recipe box wherever I go. Love this app! I'm also trying some new dinner entrees this week. I'll let you know my review.
Don't have a smart phone? You can still browse the great recipe selection online http://www.ziplist.com/recipes/search Give it a try and let me know what you think!
In the meantime, try this lemon cake. It's like a taste of spring!

What Have You Got to Lose?

Since I have been spotlighting intentional eating, I thought I would share my meal plan. Following my surgery I have been eating the same foods before and during work. I know these agree with me and are very filling. I recently read an article by Dr. Oz stating that people who eat the same thing for breakfast and lunch tend to lose and keep weight off. So, this has a dual bonus! Perhaps many could not do this due to boredom but I actually look forward to these meals every day.
Being intentional in this area of my life has made a few changes. My alarm now goes off at 5:20 a.m. and while putting my salad together I have my breakfast simmering. I keep all ingredients gathered together to enable my morning routine to go a little faster. Some items I have prepped, cooked, or packaged in advance.
Here's my eating plan breakdown:
Breakfast includes a Better n Eggs omlette filled with a mixture of precooked peppers, celery, onion, steamed sweet potatoes, 2 pieces of Canadian bacon and a slice of toast ... all for under 200 calories
Mid-morning snack: 24 almonds 163 calories
Lunch: Salad with tomato, cucumber, olives, shrimp, croutons and ranch light dressing, 3 Wasa crackers and a triangle of Laughing Cow or Sonoma Jack cheese. All for under 350 calories
Afternoon snack: After working out at the gym I enjoy Soy Energy Blend mix 1/4c. = 150 calories
I have been eating a variety of foods for dinner (no boredom there!)
Evening Snack: Sugar-free chocolate pudding 150 calories ... it's like having ice cream : )
This is the first time since my surgery eight years ago that my "symptoms" have calmed down! An added bonus ... I've dropped one pant size.
Give Dr. Oz's idea a try ... what do you have to lose?

Wasa! Where Are You?

What a surprise! While grocery shopping after the beginning of the year I was a little shocked to see the shelf at my store was bare where the Wasa Crisp and Light crackers are located. Did everyone catch on to this tasty treat?!?! With only 20 calories per cracker they are the perfect match with my 35-calorie Laughing Cow cheese wedge. I have been enjoying this in my lunch each day. Walt had to drive to a WINCO near his work to find them and now we buy several boxes at a time.
Sounds like others have made New Year's resolutions to eat healthier!

Living With Intention -Healthier

Living with intention changes many of my food/meal choices now. When I grocery shop I am reading labels, looking for calorie content, sodium etc. It takes a little longer to go up and down each aisle. It takes time to return home with bags of food and then spend several hours prepping, chopping and cooking items in order to have the best food choices available.
While looking at cans of refried beans I was a little shocked to see the sodium content. I guess that makes it tasty so we will continue to buy their product. So, I decided to buy pinto beans in bulk and look for a recipe online and make my own. I used to make them in the 80's when I lived on the Covert Bailey Fit or Fat diet. I had an idea that there might be a crockpot recipe that would cook them while I'm at work. I tried the following recipe but I didn't have a jalapeno on hand ... they were tasty anyway. The next time I make them, I think I will eliminate the salt all together.
Beans are inexpensive and a good source of protein. They are easy to make and freeze well. Give them a try. It's one small step to a healthier ... and richer YOU!

• 1 onion, peeled and halved
• 3 cups dry pinto beans, rinsed
• 1/2 fresh jalapeno pepper, seeded and chopped
• 2 tablespoons minced garlic
• 5 teaspoons salt
• 1 3/4 teaspoons fresh ground black pepper
• 1/8 teaspoon ground cumin, optional
• 9 cups water

Directions

1. Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
2. Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.

Amount Per Serving Calories: 139 | Total Fat: 0.5g | Cholesterol: 0mg

Gloves ... The Perfect Accessory

Well, it certainly has been a while since my last post. It has been a month of intense work with the start of a new school year. It's good to see the hope of routine ahead as we get ready to flip the calendar to October.
I'm breaking my number one blogging rule ... I'm posting about work. In the past, school district employees have been required to watch a bloodborne pathogen training video each year. They are pretty cheesy. I remember one year having to watch the required video in the staff lunchroom. Pity those who were trying to enjoy their break or eat their lunch ... blood displayed everywhere on the TV screen! It was not a pretty sight.
Well, yesterday I got to experience one of the scenarios the BBP video highlighted ... but as a main character. I won't go in to much detail other than to say that I sliced my right index finger on a piece of equipment and there was a lot of blood. Nope ... none of us had gloves in our pockets at the ready as the video always described in the scene -haha! I did end up going to urgent care and thankfully did not need stitches or a tetanus shot but my finger is wrapped to three times the original size. I have to leave the dressing on for three days making it difficult to work ... or type. So if my typing doesn't make sense ... I will blame it on that.
Anyway, for fun I went online and found a modern version of the Bloodborne Pathogen video ... much more entertaining than the one we had to watch. Just a reminder ... don't forget to accessorize each day with those much needed gloves. You never know when you will need them in the workplace :)

Seventh Week Summary

It has now been seven weeks since we started our fitness regime for the new year. We have made the effort to go to Club Sport at least 5 or 6 times a week. We both can feel the difference health-wise and by how our clothes are fitting. We just feel better!
The first week of our workout my iPod decided to have issues so it was another "investment" in our workout plan. This new updated version has many new features. I can plug it into the equipment and download the data from my workout. This info is sent to Nike Plus where it graphs my workout, calories burned etc. What a great tool and incentive to stay on task.
My last serious adventure in getting fit was in 1987. My Dr. suggested I read Covert Bailey's "Fit or Fat" and it was very motivational. I remember only missing one fitness workout (due to illness) between April-August. I also followed Nathan Pritikin's Diet for Runners where I made meals from seven survival staples. I think that was the last time I truly felt fit and healthy.
I have been so pumped this year working on my Word of Year -- VITALITY. It's huge for me to do this. It has been a long journey in my return to health. Six years ago I was so anemic the Drs. couldn't figure out how I got out of bed to go to work each day. A hemotologist gave me shots of Aranesp (a man-made form of a protein that helps your body produce red blood cells) every other week for 5 months ... an amazing treatment with huge price tag! I also had to have several sessions of iron by IV therapy. So you can only imagine what a victory it is to stay on the elliptical for an hour and "run" 20 laps. In an age where we want "instant" results in our lives, this has been a lesson in persistence and patience. I am so very thankful to those who have been praying for me on this long journey to restored health. For me ... this is my "miracle."
In this second month of the new year I hope you also have found times of victory and renewed determination in your goals and Words of the Year!

Vitality

Look at the class Club Sport is offering ... The SECRET of Vitality! Yes! My word of the year. I'm hoping to sign up for this free class ... the perfect fit for my new year goals.

We worked out late Saturday evening and I spent an hour there after work today. I feel so much more energized than when I just head home and veg. I am looking forward to getting stronger each week. I am truly thankful for the opportunity to do this and look forward to getting fit : )

Today's bonus ... we get a 10% discount for being a district employee!

Flu Season

Friends have commented that when they see big gaps between posts they are worried that I am sick. Well ... that is exactly the reason this week. I went from having allergy symptoms ... to getting a flu shot ... to being very sick. I had to leave work Wednesday and stayed home Thursday and Friday. I have had quite the "laundry list" of symptoms! I went to Urgent Care Thursday and the Dr. gave me an antibiotic for a sinus-eye infection and that has helped. I have spent many days on the couch reading and sleeping. I did try to read the blogs I subscribe to but the ones featuring food and recipes made me ill to look at.
I have had many disappointing cancellations ... a long awaited Rheumatology appt., our 35th anniversary photo shoot, our Friday night dinner date with friends, and the annual Englewood reunion. Even though I am sad to miss so many fun events, I'm sure all appreciate that I have kept my germs to myself : )
I guess this is the first "welcome back" to school bug of the season but with my new schedule ... sad to say ... I think this may become a more common lifestyle until June.
On the road to restored health ....

SparkPeople.com

While vacationing at Wallowa Sharon told us of a online site, SparkPeople.com that helps you manage a healthy lifestyle. It tracks your food, exercise, water consumption, weight, etc. Each day I receive emails with great tips, recipes and encouragement to help keep me motivated. I have loved using this tool and have been very successful. Many times I will change my mind about a food I am reaching for when I realize I would have to record it on my Nutrition Tracker. On days when I feel lazy and need a nudge to go for a walk or workout with Wii Fit I am reminded that I can add this to my Fitness Tracker for the day. Give this site a try and see what you think! Let me know how it works for you.
Today I enjoyed the best lunch idea using a recipe they emailed to me:
Greek Hummus Wrap
INGREDIENTS
1 Best Life Flatout Bread Multi-Grain w/Flax
1/4 cup Athenos Reduced Fat Feta Cheese w Basil/Tomato
1/4 cup onions, raw, sliced
1/4 cup red peppers, raw, sliced
1.4 cup diced cucumbers
2 leaves of romaine lettuce
4 T Atheno's Roasted Garlic Hummus
DIRECTIONS
Makes 1 Greek hummus wrap
Spread 4 T of hummus on the bread. Sprinkle a 1/4 cup of feta on top of the hummus. Add all of the veggies. Roll the bread in a burrito style and enjoy!
Number of Servings: 1
Nutritional Info
Amount Per Serving:
Calories: 295.2
Total Fat: 14.2g
Total Carbs: 31.5g
Dietary Fiber: 11.7mg
Protein: 21.1g

Wii Are Getting Fit!

I just returned from taking the Highly Qualified I/A test and I believe I passed : ) Still waiting for my writing to be graded but I know I passed Applied Mathematics and Reading for Information (even with pneumonia!). Whew ... what a relief to have that behind me! Thank you, to all of you who were praying for me. The only disappointment in taking the test today was having to cancel our "wedding dress" photo shoot with Kim. It would have been a perfect morning. Oh well, we'll soon reschedule and I may be healthier by then too.
Now on with life ... to finally be able to scrapbook, read and blog ... everything I set aside in preparation for the test. Now back to where I left off ... there's much to catch up on.
The guys made Mother's Day so special. They cooked an amazing meal and it was fun to just be together. The kids totally shocked me with a gift of a WiiFit. We had fun trying it out and I was so happy to hear that in my "fit age" I am seven years younger. Whoohooo : ) Me!!! -->The couch potato! Who would have thought?!?!?
I started out strong ... getting up before 5:30 each day ... improving my scores etc. and then ... I was diagnosed with pneumonia. I am anxious to get back at it but maybe not so early in the day.
The guys made our Mother's Day so memorable. Love those guys : )
Credits:
Frame: Mary Giles -Framed 11

Shape Up

For the month of April our elementary school is participating in, Shape Up Across Oregon, a program that provides encouragement for children in meeting daily guidelines for physical fitness and nutrition. Shape Up Across Oregon was originally developed by The Oregon Governor’s Council on Physical Fitness and Sports in response to an increasing need for physical activity among children. Sounds a bit like a previous post about a program in the 60's called, Chicken Fat : ) but this program is self-motivated -- no one is turning on the phonograph (ooohhh-that sounds ancient!) forcing you to participate. Each day that you exercise (not to exceed 1.5 hrs.) you color in a square of an Oregon map that is provided by the program and "exercise" your way across the state.
My journey across Oregon is looking a little dull. A busy schedule last week kept me from my walks -- thus very few squares are filled in on my map. I've just returned from a fifty-minute walk. It felt good. I had my iPod on and listening to the soundtrack, Walk the Line gave a little lift in my stride. Of course, when the Ring of Fire came on I had to chuckle -- remembering Adam's version on American Idol : ) Anyway, on the last half of the walk I tried running four blocks and walking four blocks. The sudden rainfall gave me the motivation I needed.
Now to finish my day off ... turning on the fireplace, reading my Bible study lesson, and taking a little nap. Gotta love these days off ... the only one left on the school calendar this year is Memorial day. Such a long stretch .....

Goin' Green

I have been loving the spring-like weather we've had this month. However, "Wally the Weatherman" often reminds me of how much we need rain since we are below average. Perhaps ... but being the fair-weather walker that I am, it has been so nice to be out and about walking the neighborhood without getting soaked.
This month we have been goin' green on Saturdays. As soon as we get a few household chores done, we strap on a backpack and head for downtown Tualatin. We pick up a few groceries at Haggen's, return books at the library, use a 40% off coupon at Michael's and even include a Wendy's stop (a Walt "must"). We are saving $$$ on gas, getting exercise and fresh air plus running errands that are usually taken care of by car.
On the next nice Saturday we plan to continue north from the library and walk over to Bridgeport Village. Our reward will be -->Paradise Bakery & Cafe for tea and delicious cookies. I love the many possibilities for a great walk right near our own backyard.

Jello and Seeing Stars

You may find that title a little strange ... but I know my Bible study ladies will get it right away. We are studying Linda Dillow's book, Calm My Anxious Heart. It is a study on finding contentment. On page 25 a story features a young bride married to a Marine and living in a foreign country. She wrote a letter home to mom listing her complaints and unhappiness. Her mother faxed a two-line reply:
Two women looked through prison bars
One saw mud, the other saw stars.

So, how does this figure in with Jello ....
Monday morning I woke up feeling terrible. I wondered if it was due to a busy weekend or did I eat something with the ingredient: peanut butter? By late afternoon I knew I was heading into the Perfect Storm ... the flu : ( I decided early on to fore go food and stick with only a water diet. After 24-hours I was starting to feel hunger pangs. Walt brought home several snack-pack Jello cups ... and I lifted my eyes to see stars. It has been a while since I've enjoyed Jello that much. I gave thanks with each spoonful.
I'm still feeling a little on edge health-wise but I'm thankful to be in a warm house, seeing beautiful blue sky through the windows, having a hot shower, a husband who takes care of me, sick-leave from work ... and yes ... even Jello!
It has been a rough couple of days but I now feel I'm heading toward the side of restored health.
Stay Well!!!

Celebrating Mother's Day

Yesterday -- it was Mother's Day in January. I finally celebrated by using the Coldwater Creek gift card I received from Matte, Tim & Rae last May. After looking over their "menu" of services I made an appointment for the 30-minute organic facial.
This was my first experience at a spa and I have to admit ... what took me so long??? : ) It was AMAZING and when I left I felt so relaxed and refreshed. It was wonderful to be pampered. This will definitely move to top of my "Save Up For" list. Their pamphlet has 5 pages listing services available ... what shall I try next?!?!?!