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Table of Contents
Notes from the Editor
I hope you have had a great spring. It is interesting to me how much I am influenced by the weather. I love the sun and warmth that it brings. So, when I come home for lunch, I sit on the porch and read. It is very healing. I received a great wooden swing for Mother's Day that is in the backyard. The rocking motion of the swing is very relaxing. Look for things in your life that give you a peaceful feeling. It may be going to the park and just enjoying the sights and sounds. It may be going to the spa and being pampered. It may be sitting down with a good book. Or, it may be any number of things, but decide what gives you pleasure and then create the experience. You deserve some free time. Remember that stress increases weight and especially abdominal fat.
If you haven't already read these books, pick them up at Deseret Book or Barnes and Noble: My Grandfather's Blessings and Kitchen Table Wisdom by Rachael Remen. She is a delightful writer: Jewish and a doctor. The stories are short, similar to Reader's Digest stories.
Our next meeting is Wednesday, June 7th, at 7 PM at the office. Remember that the meetings are only one hour long. We will NOT have a meeting in July. This meeting we are bringing healthy food with recipes for 20 people. It should be a great time.
Wasting Time
While I was waiting to have my hair cut this week, I picked up a magazine and was astounded with an article I read. How many minutes do you think you lose each day looking for something? It could be your car keys, your purse, your child, who knows what? The typical woman loses 14 days in a year looking for something. That equals 55.5 minutes every day. Wow! What could you do with 2 extra weeks every year? I could find lots to do. I might even have time to clean the closet.
Snacks
If you are eating 3 "normal meals" every day, it is important to also use 3 appropriate size snacks to keep you from having the munchies later on in the day. Remember that people do not feel as satisfied in the afternoon and evening from eating as they do in the morning. I have included some great snacks. I have a large metal bowl on the dryer with lots of different snacks and as I go to work, I just grab one.
Snack Ideas
- Fruit with Toasted Nuts: Serve 2 c. cut fruit (such as honeydew) with 1 1/2 Tbs. toasted chopped nuts (any variety).
- Raisin-Nut Cluster: Mix 1/2 c. raisins with 1/2 c. chopped walnuts, 3 tbs. honey and 1 1/2 tsp. maple extract. Spoon the mixture into 4 small paper or plastic cups and top each cup with 1/2 tsp. sugar. Freeze and serve slightly thawed. Makes 4 servings.
- Graham Crackers with Chocolate and Peanut Butter: Preheat toaster oven to 250. Set out 4 graham cracker squares (2 1/2 inch size). Spread 1 tbs. mini chocolate chips on 2 squares. Bake for 4-6 minutes. Let cool for 1-2 minutes. Spread the remaining 2 squares with 1 tbs. peanut butter. Press one of each together and enjoy.
- Crackers and Almond Butter: Top 1 Wasa crispbread with 2 tsp. almond butter. Serve with 1 c, fat-free milk.
- M&M's: Have a 1 1/2 ounce bag Crispy M&M's.
- Nutty Yogurt: Top 8 ounces fat-free yogurt (any flavor-check label for no more than 120 calories per cup) with 2 tbs. chopped walnuts.
- Silhouette Ice Cream Sandwich: Serve 1 silhouette ice cream sandwich with a 12 1/2 inch graham cracker square topped with 2 tsp. peanut butter.
- Pudding and Fruit: Have 1 ready to serve fat free pudding cup, any flavor. Serve with 3/4 c .blueberries.
Lunch Ideas
- Chicken Salad: Makes 2 servings. Mix a 6 ounce can chicken breast meat with 2 tsp. horseradish spread (opt.), 2 tbs. light mayo, 1/2 c. finely chopped celery, 10 sliced baby carrots, and 7 halved grapes. Spread half of the mixture on 1 toasted whole grain hamburger roll. Serve with 1 c. fat free milk.
- Bean Burrito: Microwave according to pkg. directions: Amy's Bean and Rice Burrito, Amy's Bean and Cheese Burrito, Don Miguel's Lean Ole! Bean and Rice burrito, or Don Miguel's Chicken and Black Bean Burrito. Check labels for 260-280 calories and 6-9 grams of fat. Serve with 1 c .celery sticks stuffed with 2 tbs. reduced fat cream cheese.
- Subway Sandwiches: Order 6 inch veggie delite on wheat bread with 2 servings (4 triangles) cheese of any type and 1 tbs. light mayo, honey mustard, or southwest dressing. Ask them to stuff your sandwich with veggies, such as tomatoes and peppers. Or, have the Subway Eli Tuna, Ham, Roast Beef, or Turkey Breast Sandwich. Deli sandwiches are on smaller rolls than subs with a Veggi Delite salad, use 1 tbs. fat free Italian dressing.
Watch next month for more recipes.
Exercise Intensity Levels
Remember last month we talked about exercising between 5-7 on a scale of 1-10. Pick up the intensity to a level of 8-9 for a short period of time. Here are the levels.
- Level 1: watching TV
- Level 2: light house cleaning
- Level 3: puttering around the yard
- Level 4: window shopping
- Level 5: strolling and chatting with a friend.
- Level 6: walking purposefully, but talking is still easy.
- Level 7: rushing to an appt., conversation limited to short sentences
- Level 8: speeding because you're about to miss the bus, only yes or no responses are possible.
- Level 9: running to catch the bus as it pulls away; not doable for more than 90 seconds.
- Level 10: sprinting after the bus when you realize you left your purse on it; after 30 seconds, forget it.
Walking Speeds
- Easy Walking: This doesn't mean that you're strolling along. It's easy because you don't have to think
about anything or push yourself to go faster or farther. Just get out there and walk at a
moderate pace, as if you had to get somewhere. You should be breathing a little harder
but still be able to carry on a conversation.
- Interval Walk: On these days, you'll be picking up the pace for short periods of time, from 3
seconds to 3 minutes. In between, you'll slow down to a moderate pace to catch your
breath and then speed back up. These bursts of speed will kick up your calorie burn more than you if continued walking at the same pace.
During the moderate phase of the walk, you should feel as if you're working at an
effort of 6 or 7 based on a perceived exertion scale of 1-10, with 1 being no effort.
For the speed phase, you want to push yourself so that you feel as if you're at an 8 or 9. At this rate, it should be difficult for you to carry on a conversation.
- Speed Walk: After warming up for 5 minutes, you'll need to pick a route that will take you about 10 minutes to complete if you're walking at a fast pace. This might be a loop around your neighborhood, or you could walk out 5 minutes and then turn around and walk back. If you choose the latter option, note where you turned around, because you'll want to use that same turnaround point for future weeks. Each week, you should push yourself to go a little faster so that you cover the same distance in less time.
- Long Walk: This is your endurance workout. After warming up, walk at a pace you can sustain for the recommended time. It's okay if you slow down a little as you go, but start at the same pace you use for your easy walks. Focus on walking for the allotted time, not on how fast you're going.
NEXT MONTH, look for information on weights. Hope to see you on the first Wednesday in June.
Don't forget to tell a friend about Once Upon a Thigh!
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