Find your greatness....What will your greatness be?

The Olympics are just incredible to watch; the dedication of the athletes, the intensity of the competition, the national pride, and the incredible bodies!  There are the elite few who reach the top three and are awarded with a medal, whether it be bronze, silver, or gold.  These athletes stand proud and grateful for the ability to have obtained this level of success for their hard work and dedication to their sport.

These athletes that stand out for their greatness in their sport are the ones that many people consider to be the greatest, however, many of the commercials and news articles are helping us to remember that earning a medal in your sport is not all that makes up greatness.  These commercials and articles remind us that we all have greatness within us.  Greatness is not in a rare DNA strand, reserved for prodigies or superstars. We all have greatness within us, we just have to find that greatness and do all we can with the greatness that God has placed within each and every one of us.  What is your greatness?  What is the greatness that you wish to be? 

This NIKE commercial that has been playing during the Olympics has me crying like a baby each time I see it. It is a perfect model of one boy's quest to find his greatness.  Eristeo and I know we will never be the fastest or longest runners or cyclists that ever lived, but to us, trying our hardest each and every time we go out there is our way of finding our greatness. 

Most of us will never have the opportunity to stand on a podium or win a race, but we can all find our greatness within us by digging deep and doing our very best in pursuing our inner greatness.  What is your greatness?

http://www.dietsinreview.com/diet_column/07/best-olympics-commerical-nikes-find-your-greatness-jogger/

The script for the ad reads:
Greatness.
It’s just something we made up.
Somehow we’ve come to believe that greatness is a gift reserved for a chosen few, for prodigies, for superstars, and the rest of us can only stand by watching.
You can forget that.
Greatness is not some rare DNA strand, not some precious thing. Greatness is no more unique to us than breathing.
We’re all capable of it. All of us.

Summer Chicken Salad

A good friend asked me to post this salad recipe that I had given her a while back.  It is VERY flexible in how you make it, based on what you like in it.  Here is the base recipe.  You can give or take based on your taste.

Summer Chicken Salad

Grilled chicken breasts
(This is where your seasoning comes into the salad. Season your chicken with some seasoned salt, pepper, or whatever seasoning you would like to use for the flavoring of your salad.)

(Amount of breasts depends on how much you want to prepare.)

(You can cook your chicken another way, but I like the flavor that grilling gives the chicken.)

Red grapes cut in half, or dried cranberries

(I use about 1/4 the amount of this as I use chicken.)

Walnut pieces

(I use about 1/2 the amount of this as I use of the above fruit.)

Celery cut in small pieces

(I use about the same amount of this as I use of walnuts.)

Low fat/Non fat Plain Greek yogurt

(I use just enough of this to wet the dry ingredients.  Use as much as you need to make the salad as "wet" as you like it.)

This salad is best if it sets overnight to allow the flavors to blend, but you can eat it right away if you just can't wait!  I serve the salad on either bread of some of my favorite crackers. 

Enjoy!!!!



Summer Corn, Bacon, and Potato Chowder

I made this wonderful chowder for dinner tonight and wanted to share it with you all!  It is a Weight Watchers recipe that I tweeked a bit.  I had it solo and Eristeo coupled it with a few deli turkey sliders.  It was so yummy, filling, and nutritious that I wanted to pass it on.  I hope you enjoy!

Summer Corn, Bacon, and Potato Chowder

3 large red potatoes
1 TBSP olive oil
2 cloves garlic minced
2 stalks uncooked celery, chopped
1 medium red onion uncooked, chopped
4 corn on cob, kernels removed with a knife
1 sweet red bell pepper, diced
6 oz uncooked Canadian-style bacon, diced
2 cups unsweetened original Almond milk
1 cup oranic fat free Chicken broth
Season with salt, fresh ground pepper, hot pepper sauce to taste

* Pierce potatoes in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.

* Meanwhile, coat a large saucepan with olive oil.  Add garlic, celery, onion, corn, and bell pepper; saute over med-high heat for 5 minutes.

* Stir bacon and milk into saucepan; stir in mashed potatoes and mix well.  Season with salt, pepper, and hot pepper sauce; stir to combine.  Cover and simmer 10 minutes (do not allow to boil).

Enjoy! 

Nutritious Chocolate Shake (Smoothie)

So today after my workout I needed something fast, cool, and nutritonally balanced for a recovery meal.  I didn't have much time, so I decided on a smoothie, but, I didn't want my traditional fruit smoothie.  So I threw together a few ingredients that I know are good recovery foods, and all I can say is YUM! 

You can vary the items I used, but the nutritional values below are based on the ingredients listed.  When you get a 'hankering' for a chocolate shake or Wendy's Frosty, try this recipe instead. It's guaranteed to please, and won't add those empty calories that an ice cream shake will.

Nutritious Chocolate Shake (Smoothie)

1 cup Silk Pure Almond Dark Chocolate Milk
       (120 cal/3g fat/45% Calcium DV/1g protein/1g fiber)
1/4 cup Lifeway Lowfat Plain Kefir
      (28 cal/.5g fat/7% Calcium DV/4g protein)
1 medium banana
      (105 cal/0g fat/1g protein/3g fiber)
2.5 tablespoons whey protein isolate
      (nutr. facts-Sprouts bulk-35 cal/0g fat/9g protein)
1 cup ice

Blend all ingredients except for whey protein isolate in blender until well blended and no big chunks of ice remain.  Add whey protein isolate and blend about a minute more. Enjoy!!!!

Summer Fruits

It's hot outside and a nice cold piece of fruit is a wonderful treat to cool you off.  And as an added benefit, summer fruits are packed with tons of nutrients.  You may be surprised by some of the benefits of eating certain summer fruits.  Read on and then try different fruits to cool you down instead of reaching for a bowl of ice cream or a piece of cake.  (OR, you can top your favorite frozen yogurt with some of these wonderful fruits!)

* Apricots - This is not a fruit I normally reach for in the store, but a while back, Dr. Oz featured dried apricots and pistachios as an easy go to snack for busy days, and I got to thinking about the nutritional benefits of this fruit, and was surprised.  Apricots are packed with vitamins A & C, as well as the minerals calcium and iron.  They contain no fat, and just a small amount of carbs.  Surprisingly, apricots are good for earaches, overall digestion of food, and they also aid in preventing cancer.  They help in preventing dehydration on a hot summer day, since they provide necessary water to the body.

* Cantaloupe - Cantaloupe is a staple around our home in the summer.  We cut up a couple of them at a time and keep them in a big bowl that is easy to grab during a snack attack or as a sweet dessert after a meal.  Cantaloupe contains a large amount of vitamin A, C, and B6, along with various other nutrients.  It is most helpful in preventing lung cancer.

* Blackberries - I must confess, I do like this fruit, but it does tend to be a bit pricey, so I don't buy it as much as I would like to.  However, researching the benefits of blackberries, they certainly seem to be worth the extra money.  Blackberries contain polyphenol antioxidants that protect the body from damaging oxidative stress and they also reduce the risk of esophageal cancer.  Eating blackberries has been found to be beneficial for relieving discomfort from intestinal inflamation and diarrhea.  They are also used to treat mild infections like sore throats and mouth irritations.  Another awesome benefit for some people, I have no idea who :), is that ageing can be delayed with the regular consumption of blackberries. 

* Strawberries - The heart shape of the strawberry is very appropriate since it is very potent in protecting your heart.   Strawberries increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer.  They are packed with vitamins, fiber, and, like blackberries, are particularly high in polyphenol antioxidants known as polyphenols, ranking among the top 20 fruits in antioxidant capacity.  They are also a good source of manganese, potassium, and in just one serving (8 strawberries) there is more vitamin C than an orange.  (Side note: An interesting fact about strawberries, they are actually a member of the rose family and aren't actually a fruit or berry, but are actually the enlarged receptacle of the flower.

 

 

* Plums - Plums are rich in dietary fiber, which, of course, helps improve the digestive system.  They contain vitamin C which is good for the body tissue and the immune system.  Vitamin C also prevents the flu and colds.  The body mainly uses plums to prevent diseases like colon cancer, rheumatoid athritis, osteoarthritis, and asthma.

 

 

* Watermelon - Watermelon is such a super sweet treat in the summer time!  It is 90% water, so it is a terrific treat for those hot summer days to help us keep hydrated and re-energized. It is a good source of vitamins A, C, B, carbohydrates, potassium, and antioxidants.  They also contain amino acids which can help keep arteries and blood flow to our hearts in fine order, as well as being an excellent source of lycopene (higher than any other fruit or vegetable) and vitamin A which are excellent nutrients for improving the health of our eyes. 

 

 

So, the next time you visit the grocery store or local farmer's market, consider the benefits of these awesome summer fruits as a wonderful way of getting your sweet tooth cravings satisfied as well as get all the health benefits from these wonderful desserts of nature!

LaTortilla Factory Wraps

So, in the quest to reduce the carb intake and up the protein and fiber intake, we found these awesome wraps.  We have only been able to find them at Sprouts, and they are a little pricey, but they are WELL worth it!  There are several different types of them that have various amounts of fiber, protein, fat, etc., but these are my favorite. 

We use these wraps for multiple things, hamburgers, hotdogs/smoked sausages, sandwiches, etc, but our favorite is a homemade mixture that Eristeo developed.  We have found it is an awesome dinner the night before a big workout the next morning. The recipe filling and is packed with nutrients, protein, and enough carbs to load us up for the next day's workout. 

The great thing about the recipe is that you can really tailor it to whatever you want to add or take away.  We have made it with shredded chicken, smoked sausage pieces, and lean turkey/ground beef.  We have also added multiple kinds of vegetables, a lot of times whatever we have on hand.  Basically, it is just a smorgasboard of whatever ingredients you want to add to your liking.

Here is our basic recipe. Some suggestions on other things you can add are in parenthesis.  If you have any questions on what would work, or anything at all, let us know.

Awesome Wrap Concoction

(Cause I couldn't think of a better name for it! :)

1 bell pepper (chopped)

1-2 portabella mushrooms or Baby Bellas (chopped)

Saute the vegetables in a splash of olive oil al dente. 

(We have used fresh corn cut off the cob, tomatoes, celery. You can add whatever veggies you like that would suit your family's taste.)

16 oz your choice of meat

(shredded chicken, very lean ground beef or turkey, lean smoked sausage pieces)

1 pepper with 1tsp sauce Chipotle Chile in Adobo Sauce

(This adds a bit of spice. It can be left out if you do not want the extra spice.)

Add meat and chilis to vegetables and continue to cook in pan. If using precooked chicken, just toss with veggies until warm.

16 oz brown rice (pre-cooked to directions)

(We use Chipotle boullion cubes in the water when making the rice. It can be found with the Hispanic food at the grocery store.)

16 oz black bean (either canned or homemade)

Add the rice and beans to the mixture and heat through. 

Heat the tortillas slightly in the toaster oven or microwave, slightly.  Add the desired amount of filling to the wrap.  We add a little 2% shredded Mozzarella or Mexican cheese and some salsa on top before we wrap it up.



Eristeo's Favorite Things

Okay, so we didn't do so good at doing our blog regularly this week....ooops!   Well, we will work harder, hopefully, to do a better job.

As promised, here are Eristeo's favorite things:

1. Riding my Bicycle - As a “Slow-Poke” I like the speed of gliding up and down hills and it’s a great fun way to exercise. Here are some benefits of riding around the block:

Cycling is one of the easiest ways to exercise - You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

Cycling builds strength and muscle tone - Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

Cycling increases muscle tone - Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end, and hips.

Cycling builds stamina - Cycling is a good way to build stamina. It is very effective in doing so,
because people enjoy cycling and they wouldn’t really notice that they have gone farther the last time they went cycling.

Cycling improves cardio-vascular fitness - Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness.  Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.

Cycling eats up calories - Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

Cycling improves heart health - According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.

Cycling improves coordination - Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

Cycling reduces stress - Any regular exercise can reduce stress and depression and improve well being and self esteem.  Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

2.       Apples – I love them and they are a simple snack that's quick and easy to eat. 
Here are some benefits of eating them:

Bone Protection - French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Help - One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

Alzheimer's Prevention - A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol - The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention - According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention - A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention - Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management - The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Weight Loss - A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

3.       Playing the Guitar – Ok, I might not be very good at it but it’s a great way for my brain to be creative and still be able to relax.  I currently listen to YouTube and play along to create a “Karaoke” style of fun.  Here are some benefits of playing the guitar:

Better intellectual capacity - One of the most obvious benefits of instrumental music for students is that you can get a better mark in music class, but did you know that making music can help you in your other subjects as well? Many studies have shown that students who play music have generally higher test and IQ scores than students who aren’t musical. If you’re past your school years, countless other studies have proven that practicing musicians of any age are more alert, which can lead to better memory retention.

Discipline and patience - Patience and discipline are virtues that so many of us lack in today’s world. Music, however, is known for its ability to lengthen attention span for its player. The discipline required to master guitar is also helpful in your everyday life when coping with tedium or difficult tasks...

Relieves stress - Had a bad day? Pick up your guitar! Creating music can soothe the mind, calm tempers and even lower blood pressure.

Sense of achievement - Nothing can beat the feeling you get once you conquer a difficult passage in a piece you’ve been working on. Hard work pays off in music, and you’ll often feel a sense of accomplishment if you dedicate yourself to the study of guitar.

Communicate your emotions - Ever been told to find a better outlet for your emotions than a punching bag? Playing guitar can be the answer to your problems. If you’ve been heartbroken, play something sad and slow. If you just got a new job and you’re over the moon, play something loud and joyful.

Emanate your personal style - Not all music is classical and two hundred years old, written by some dead European guy. Other genres of music are out there for all types of instruments. Ever heard a guitar play Metall? Try it out! You might like how it feels under your fingers and how it sounds in your head.

Teamwork - One of the most rewarding things about being able to play guitar is being able to play with other musicians like you. Not only do you get to show off your amazing musical skills, but you can combine your talents and make music that you could never dream of playing on your own. In order for your group to find their groove, you’ll need to work together on sound, tempo and style; in expanding your musical horizons together, you’ll grow as a musician and as a person.

Physical workout - Music isn’t just for the mind and soul-it’s good for the body, too! By playing guitar you are strengthening your arms, your fingers and hands, and even your legs (playing guitar burns approximately 90 kCals an hour).

Bragging Rights - Say you’re at a party, and a handsome man/beautiful woman/cute guy/hot girl asks you what you do. Once you play guitar, you can truthfully say, “I’m a musician”. Let’s face it: how many people do you know that would look down on you if you told them that? Music is in, and it always will be, so cherish the fact that you’re a part of the never-ending trend.

Fun! - That’s right, fun. Music is fun, and everyone accepts this. Listening to music is fun, so your friends will appreciate the fact that you’ve got a great way to entertain them. Playing music, though, is the most fun you can have. There’s no denying it. When you really let yourself become one with the music, there’s nothing in the world that can stand in your way. Music is the key to life, and it will always be one of the most worthwhile hobbies/careers ever invented. So go ahead! strum those strings and make some music!

A Few of Our Favorite Things

So, we haven't been too good at keeping up with our blogging, but with the summer coming on we are going to try to be better at imparting our advice, for whatever that is worth! :) 

In today and tomorrow's blogs we want to share a few of each of our favorite things.  As much as we love each other, and do so much together, we do, in fact, have our own tastes and preferences when it comes to food and some activities.  So, here are a few of Ronna's favorite things! (Tomorrow will feature a few of Eristeo's favorite things...so visit again then!)

A few of Ronna's Favorite things...

1. Natural peanut butter-All I can say is YUM!!!! I began using this when I was cutting out carbs and increasing protein while on the maintenance phase of HCG, and never stopped!  It is almost addictive, so I have to be careful, but it does so much for me.  If I am craving sweets, a tablespoon of this, at 100 calories, will curb that sweet craving, and it is so tasty.  It provides some of the good fats your body needs, and surprisingly enough, peanuts have resveratrol, which is the natural antimicrobial agent that is found in red wine!  WARNING: You MUST be careful not to eat too much.  No more than one or two tablespoons per day is recommended. I usually eat mine in the morning on a Western Bagel english muffin or a BagelThins with a small amount of local honey. 

2.  Barlean's The Essential Woman-So...unfortunately, no matter how healthy you eat, and how active you are, getting older has aspects that SUCK!  Part of that for women is hormone imbalance.  I was having some pretty serious effects from this lovely part of peri-menopause, when a wonderful friend of mine recommended Barlean's The Essential Woman supplements.  I will try anything natural, so I had my, oh so patient, husband get me some on his way home that day.  I took 3 pills each day for a couple of weeks and suddenly realized that the mood swings, sadness, etc., had subsided.  It was an incredible feeling!  I HIGHLY recommend these to any peri-menopausal/menopausal woman who is struggling with hormone imbalance.  They are terrific!  I now order them from soap.com, which has them much cheaper than health food stores.  The link to find out more about these supplements is http://www.soap.com/p/barleans-essential-woman-softgels-72021

3. Protein smoothie-Over the years, our smoothie recipe has evolved.  I have learned that I have to be careful how much I put in the blender, because the calories can really add up.  If you make your smoothie using these ingredients, just be careful not to use too much of any of them.  You can also use a calorie counter website or app to figure the calories for you. 
The ingredients I use for my smoothies are as follows:
     -Frozen fruit-We either use a variety of frozen fruit that we have made, or frozen Dole Tropical Mix that we get from Sam's, frozen bananas(we freeze our fresh ones once they have gotten too "spotty" for us), and Frozen blueberries, that we also get from Sam's.
     -Unsweetened Almond Milk-At 35 calories a cup and 50% more calcium than cow's milk, I use 8 ounces of this every time. 
     -Kefir-What in the heck is this, you ask?  Well, I had NO idea either until my teaching partner last year turned me on to it.  Kefir, has been used for hundreds of years. It is a cultured, enzyme-rich food filled with friendly micro-organisms that help balance your “inner ecosystem.” More nutritious and therapeutic than yogurt, it supplies complete protein, essential minerals, and valuable B vitamins. In a nut shell, it is a pro biotic to help your intestines, and is more effective then yogurts.  I purchase mine at Sprouts.  I use just about 1/4 cup, since it is higher in calories. 
     -Ground Flax Seed Meal-This healthy add in to my smoothie has several health benefits.  It is full of Omega-3 fatty acids that help reduce inflammation as well as reduce the risk of heart disease.  They also help lower blood pressure.  I use 1 tablespoon in each smoothie.
      -Whey Protein Isolate-We buy our protein from the bulk bins at Sprouts, but you can find it almost anywhere now.  For each 2.5 tablespoons, it has 35 calories and 9 grams of protein.
***For a little added flavor, I usually add a small amount of a small Crystal Light packet of various flavors.

As always, if you have any comments, suggestions, or questions on anything we write about, please feel free to contact us.  We love talking about healthy living and love to help anyone in their journey.

Taking it to the next step

Recently I have given a lot of thought, and within the last week, effort, in taking it to the next step.  Eristeo and I have worked very hard over the last five years getting our health and weight in check.  Those changes are very important, and if you have not taken the steps to get your health and weight in check, that is something you should work hard to begin.

If, however, you have taken those steps, and have worked hard to get your weight and health in check, I challenge you to take it to the next step.  What that looks like for me is to lose the last twenty pounds that I have been fighting for a long time.  It also looks like getting my running time down to a comfortable 9-9:30 minute pace for distances over 10 miles.  For you it may look much different. It may look like cutting out the extra desserts or increasing your workout by a comfortable, but challenging distance/time.  It may even look like getting some extra sleep at night so that you can take better care of yourself and have more energy during the day. 

The challenge is to look at yourself and choose one or two things every so often that you can change or cut out to really take yourself to the next level.  Set the goal, write it down, and make it happen.  Find a way to make yourself accountable to those goals, whether it be an accountability partner who will truthfully and with "no holes barred" hold you to those goals you have set for yourself or an online system like fitnesspal.com to record your calories taken in and burned to keep track yourself, or both. 

What a better time of year to make this commitment!  Summer is a great time to improve yourself and take yourself to that next level of fitness and health.  The less clothes we wear, ie. summer skimpy tanks, dresses, etc, :) the more reason to look hot in those clothes!

Women's Wellness

As women, we sometimes don't take our health and wellness seriously.  With all our responsibilities with raising our children, working outside the home, and keeping up our home and all that entails, we sometimes don't make ourselves a priority.  But, if we don't take care of ourselves, we may not be able to do our best in taking care of all those other responsibilities.  We must make our health and wellness a priority so that we can live a full and wonderful life.

Here are some areas to keep in mind in making ourselves a priority. 

1. Eat healthy-Eat a well-balanced diet and don't giving in to the latest fad diet or supplement.  Many times we want to have a quick fix and don't pay attention to our day in, day out eating.  Eating the right foods and in the right portions, can and will lead to a healthy weight which takes excess strain and wear and tear off your body.  If you aren't sure of what healthy choices and portions are, an app such as www.myfitnesspal.com and www.livestrong.com can help you find out how many calories you should consume.  Then you can track your progress. 

2. Exercise-Exercise helps reduce your risk of heart attack, stroke, high blood pressure, and osteoporosis.  It reduces stress and depression, increases energy, and helps you attain and maintain a healthy body weight.  Start with short walks around your home, then as that is easier for you, add more time or try other types of exercise.  The American Heart Association recommends 30 minutes five or more days a week, but remember, any movement is better than doing nothing at all.  Another benefit to exercise, you are setting a healthy examples for your children and spouse. 

3. Get an annual exam-There are so many reasons to see your doctor for your annual exam, screening for high blood pressure, obesity, diabetes, high cholesterol, thyroid disorders, anxiety and depression, addictions, skin cancer, breast cancer, and other health conditions.  Your doctor can find things that you may not even have thought about, and he/she can help you with ways to increase your health and wellness.  If you haven't had an annual exam within the last year, schedule one soon!

4. Learn to say no-It is so easy for women to over-schedule ourselves and be pulled in every direction.  This can cause stress, anxiety, and affect our general well-being.  Prioritize, making time for what is most important.  Say "yes" only to things that are most important and "no" to what you would rather avoid.  Don't feel the need to make excuses or feel guilty for your "no".  You are making yourself a priority, and if you don't, who will.

5. Avoid risky behavior-
1. Stop smoking, stop smoking, stop smoking!  Lung cancer kills more people in the US than any other cancer.  Why then, would you continually do something that can, and probably most surely will, cause a cancer that robs your body of oxygen and life?  Not only does smoking increase your chance of lung cancer, it dramatically increases your chances of heart attack and stroke. 
2. Limit alcohol consumption-Any more than seven drinks of a drink containing alcohol is considered at-risk drinking.  If you are consuming more than this amount per week, make a conscious effort to cut back.

6. Make your mental health a priority-Different stages of our lives bring on a variety of different stressors.  Stress, anger, and other emotions can affect your body physically.  If you are experiencing recurrent headaches, fatigue, heart palpitations, stiff neck and shoulders, irregular bowel habits, and frequent pain or illness, these may be signs of increased stress and anxiety.  If you have any of these symptoms, see your doctor and be candid with him/her about things going on in your life that may be affecting your health. (As a side note, women who are in pari-menopause, a wonderful supplement that will balance out hormones and help with mental stress, is Barleans Essential Woman.  I began taking these over two months ago, based on a recommendation from a good friend, and it is amazing how much they have helped my mood swings and depression that I was struggling with.  These can be purchased on www.soap.com for the best price we have found so far.)

Remember, you are the only one that can make your health and wellness a priority.  The better health you are in, the better you can take care of your loved ones. 

(Based on "Wellness for Women" by Sheryl Cowan, MD-Connection magazine)

Changes can be good!

Change, just saying the word makes some people cringe.  However, many times change can be incredibly important and good for us!  Change can come in many different ways, eating habits, physical activities, spiritual journeys, friends and acquaintances, careers, love interests, hobbies, etc. 

Within the last five years of our lives, we have made a lot of changes, especially in the areas of physical activity and nutrition.  But beyond that, lately we have made changes in our life to surround ourselves with people that relate to and support our healthy, active lifestyle.  We have realized that surrounding yourself with people of like interests, who support who and what you are, is more than just nice, it is essential to living life to the fullest! 

What area of your life do you need to make a change in?  Do you need to add more physical activity?  Do you need to improve your eating habits?  Do you need to become more spiritual?  Or maybe you need to remove people who are toxic in your life and surround yourself with supportive, loving people. 

Whatever change you need to make, here are a few important steps you need to keep in mind when making those changes.
1. Make it non-negotiable-Make the change and don't back out of it, NO EXCUSES!
2. Make it clear and actionable-Your change should be something you can do and will stick to it.
3. Prevent quitting by coming up with solutions for excuses before you take action
4. Set a deadline/Monitor your progress/Focus on the goal-Set a goal for when you want to accomplish your goal, make sure you keep your progress in the forefront of your mind, and focus on what your want to accomplish on the horizon.

Change is good.  Change is healthy.  Change is necessary to grow and progress as humans.  Make the changes in your life that need to be made.  Begin now!

Eggs...the incredible, edible food!

If you are like me, I have thought in the past that eggs are a food that you should avoid, high cholesterol, fat, etc.  Recently, though, a lot of research has come out to show the nutritional health benefits of eggs.  Runner's World recently posted an article with details of eggs' benefits.  Here are some highlights of that article.

Weight Loss - People wanting to lose weight who ate eggs for breakfast achieved a 60% greater weight loss compared to those who ate a calorie-equivalent bagel.  The research theorizes that the quality protein in whole eggs (13% of Daily Value) helps control appetite and it is easy for your body to absorb. 

Heart Protection - Contrary to what has been thought in the past, eggs can protect your heart! People who ate eggs at least a couple days a week, built up beneficial cholesterol and a unique protein found in egg yolks blocks platelets (the cells responsible for blood clots) from clumping together inside blood vessels, thereby minimizing heart-attack risk.

Fighting Inflammation - Whole eggs contain nutrient choline (one large egg has 30 percent of your daily value, mostly in the yolk). This not only aids in brain health, but it also helps keep the body's circulatory system clear of compounds that can cause inflammation. Inflammation can lead to disorders ranging from diabetes to Alzheimer's disease.

Maintain bone strength - Eggs are one of the few foods containing bone-building vitamin D. One egg supplies 10 percent of the Daily Value. Some brands like Eggland's Best have double that amount.

Keeping your vision sharp - Yolks contain the pigment lutein, which helps prevent age-related macular degeneration (a leading form of blindness). Other foods like spinach and other greens contain higher amounts of lutein, but eggs provide a more absorbable form.

Other facts -
Brown, white, cage free, organic, non-organic? These are all nutritionally the same.

Eggs are a great source of Omega 3s-One yolk has has as much as 1ounce of salmon.

20 Best Foods to Have on Your Grocery List

      Knowing what foods are best to eat can be overwhelming. There are so many choices that you can make when you are working to better your health.  Livestrong website has listed 20 best foods to have on your grocery list.  We eat most of these on a regular basis, so I can vouch that most of them taste awesome, and are great additions to your healthy lifestyle.  There are a few that we have not tried, but we plan to soon!  Here is the list and benefits they have for your health. 

1. Almonds-These nuts are a great source of monounsaturated fat (the good kind!), protein, thiamin, riboflavin, and Vitamin E, and minerals (copper, iron, and zinc). They have also been proven in research to lower cholesterol.  The best way to eat them is raw, since roasting or salted can take away from some of their health benefits. 
2. Asparagus-These strange looking veggies are packed full of health benefits.  They are full of anti-inflammatory nutrients, high levels of folic acids which can release seratonin(a neurotransmitter than helps put you in a good mood!), and it may halt the formation of cancerous tumors.
3. Avacados-These are also packed with monounsaturated fat, are an excellent carrier for the fat soluble vitamins A, D, E, and K, have been linked to improved cardiovascular health and blood sugar regulation, and has been linked to prevention of cancer (specifically cancers of the mouth, skin, and prostate).
4. Berries-Besides the sweet, almost seductive, taste of berries such as blackberries, blueberries, and strawberries, these gifts of nature are packed with anti-oxidants, vitamins, and have been linked to lowered risk of breast and cervical cancer.
5. Bell Peppers-Along with adding some gorgeous color to your dinner or dishes, they are packed with anti-oxidants (vitamins A, C, and E), and they can assist the body in getting rid of neutralizing free radicals, reducing your risk of disease.
6. Black Beans-These are a super cheap dinner addition, or main course, along with being packed with nutrients, they have similar heart healthy, cancer preventing compounds that are typically found in berries, red wine, and tea.  They also provide a great mix of protein and carbs.  We have been eating black beans as part of our dinner the night before our long runs.  They have been incredible as a pre-run meal.  Step aside carbo loading spaghetti meals!
7. Broccoli-When reading about the health benefits of broccoli, there were a bunch of really big words, that I could not even read, much less try to type!, but the gist of the information is that these veggies are very beneficial.  They are not only pretty and yummy, they are cancer preventing, high in vitamins C and K, have been found to potentially work in protecting the cardiovascular system.
8. Brussel Sprouts-Ok, I have to be honest, this is one that I have not tried yet, and am not sure our family will be up for them anytime soon, but they are full of vitamins, A, B6, C, E, and K.  They also have selenium, a mineral that helps your body fight free radicals, and studies have suggested they have the potential for preventing bladder, breast, colon, and lung cancer. 
9. Butternut Squash-We haven't tried this one, but we eat another winter squash which is also very good for you, acorn squash.  Butternut squash is low in calories and high in vitamin C.  Research has also shown that consuming it can reduce the risk of lung cancer.
10. Chicken Breast-This is one staple that is ALWAYS in our freezer.  It is an excellent source of protein and no carbohydrates, making it a perfect muscle food, and it is full of an enzume which is essential for skin cell turnover.
11. Edamame-We have eaten these in a trail mix from Sprouts, and they are excellent that way.  The picture on the website has them pictured in the pod, possibly steamed.  I am anxious to try them this way.  These are a popular Japanese soybeans that are full of vitamins B, C, and E.  They are a great source of protein and are a natural source of antioxidants and isoflavins. 
12. Eggs-I don't know if you are like me, but I have thought for a long time that eggs are a food to stay away from, too high in cholesterol, etc.  Those thoughts are completely false, however.  Eggs are the closest to a super food you can get.  They are cheap, high in protein, available year round, have been linked to increased brain health, decreased inflammation, as well as improved cardiovascular health.  Contrary to many people's thoughts, including mine of old, they are linked to the improvement in cholesterol levels.  Based on other readings, we now buy cage free organic brown eggs. (What I have learned about that is a whole other blog.)
13. Flaxseed-You must ingest flaxseed ground, as the whole flaxseed will not digest, and will pass through your system whole.  We buy ours already ground in bulk at Sprouts.  Flaxseed is great sprinkled on oatmeal or mixed into a smoothie (this is how I consume it daily).  It is an abundant source of fiber, magnesium, and calcium.  They have extremely high amount of lignans, omega-3 fatty acids that we hear so much about being so good for you.  They have been linked to the prevention of numerous health problems, and due to its high fiber content, can help prevent heart disease.
14. Garlic-Besides the obvious, keeping the vampires away, garlic has wonderful health benefits.  It is a heart healthy herb that reduces body's cholesterol and triglycerides, protects blood cells and vessels from inflammatory and oxidative stress, and may prevent cellular changes that may lead to cancerous tumor development and inhibit tumor growth.
15. Onions-No benefit to your breath, but when onions are consumed with a diet filled with other vegetables, they can prevent heart attacks.
16. Spinach-Served either fresh or steamed, spinach, as well as other leafy greens like kale and romaine lettuce, are high in vitamin K and prevent the occurance of an aggresive type of prostate cancer.
17. Salmon-Wild-caught salmon is much better for your health than farm raised.  It is a great source of protein and omega-3 fatty acids, lowering the risk of death from heart disease.
18. Sweet Potatoes-These potatoes are so beneficial to your health and so yummy!  They are packed with vitamins, complex carbohydrates and phytochemicals, large amounts of fiber, beta carotene, and most impressively, vitamin A, the vitamin that keeps your eyesight strong.
19. Tomatoes-These fruits are full of antioxidants, anti-cancer benefits, lycopene (which may promote cardiovascular health and helps prevent skin from sun damage), they are super low in calories, and can help lower the risk of prostate cancer.
20. Yogurt-Besides being an easy and yummy snack, consumption of yogurt has been linked to better digestive health and a lower percentage of body fat.  Be careful to check the label, many yogurts are full of sugar.  Greek yogurt is the best bet.  It is high in protein and low in sugar.  Another great one we have found is Kroger's Carb Master.  These are low in sugar and high in protein without the bitter taste that Greek yogurt can sometimes have.

Countdown to Cowtown

It's less than 12 hours till we run our 4th annual Cowtown Half Marathon.  This will be my first half marathon this running season (since I took some time off while I did the HCG diet) and Eristeo's third half marathon this season.  Needless to say, I'm a little like a child whose awaiting the next morning when she gets to head out to Disney World. 
I know that feeling of eager anticipation to get up at 4:00 am to go run 13 miles through Cowtown may be foreign and completely incomprehensible to most people, so I thought today we would blog about why we run.  Maybe, just maybe, it will make sense to those who don't run, but I imagine those who are runners will nod their heads in agreement as they read our reasons we run.  Regardless of whether you understand or not, here are a few of the many reasons for our, sometimes insane, addiction to running.

1. We can! - God has given us the health, endurance, and ability to run.  Why then, would we waste that God given ability by sitting around being couch potatoes?  Our bodies are God's temple that He has charged us to do our best with.  To us, running is part of doing the best for His temple.  "He gives strength to the weary and increases the power of the weak...They will soar on wings like eagles; they will run and not grow weary..." Isaiah 40:29-31

2. We like to eat (and occasionally, drink)- It's not only the actual races that burn the calories that allow us to eat, but the many hours of sometimes grueling training to prepare for them that allows us to burn the calories needed to keep off excess weight when we occasionally indulge in the special treat or drink.  Being "recovering fat people", weight control is a constant battle, and those extra calories burned certainly help us out A LOT!

3. The accomplishment - The ease of sitting around on the couch at home is certainly tempting in the evenings after a long, stressful day at work.  But, the feeling you get when you don't give in to that temptation, and you get home, change into running clothes and pound the pavement for a few miles, is a better feeling than any couch potato night would ever feel like.  Knowing that you have gone out and done something for yourself and burned some calories, makes the reward of relaxing the rest of the night with a nice healthy dinner and maybe a glass of wine so awesome!  Of course, besides the almost daily reward of getting in the training runs, the accomplishment of crossing the finish line of a race, whether it be a 5k, 10k, half marathon, or marathon, is beyond description.  Knowing that you have worked diligently in training to accomplish the distance along with thousands of other crazy runners is one of the  most inspiring things in life for us.

"I have fought the good fight, I have finished the race, I have kept the faith." 2 Tim 4:7

Color Run Fun!!!

This morning, Sunday, February 19, 2012, over 7,000 people converged onto Fair Park to have a great "color" time and raise money for the American Heart Association. Team Path of Purpose walked/ran through the 5 color stations together to become a minagerie of colors. A great time was had by all and we already have plans to participate in this very unique 5k "party" again next year. We have never experienced anything like this, and are all so glad to have participated in it together, while at the same time raising money for a very worthy cause.

     

We hope that next year we will have an even larger Path of Purpose team, so that more of our friends can participate in this really awesome time. Below are a few of the pictures from our team and the event. I'm not sure our clothes, hair, ears, noses, every crevace of our body, will ever be the same again!

Cranberry-Maple Slow Cooker Oatmeal

1Corinthians10:31 So, whether you eat or drink, or whatever you do, do all to the glory of God.

A good friend of ours gave us this yummy recipe.  I have never used steel cut oats, but bought some today and plan to make it tomorrow.  Can't wait!

Cranberry-Maple Slow Cooker Oatmeal
Ingredients
8 cup(s) Water
2 cup(s) Hodgson Mill Steel cut oats, or other brand (I bought this in bulk @ Sprouts)
¾ cup(s) Cranberries, dried, chopped
½ cup(s) Syrup, maple
1 tsp Cinnamon, ground
½ tsp Salt, table
3 Tbsp Almonds, slivered, toasted

Instructions
Combine all ingredients, except almonds, in a 5- to 6-quart slow cooker. Cook on low power for 4 to 6 hours, depending on desired creaminess. Stir well to combine and then sprinkle with almonds. Yields about 3/4 cup oatmeal and 1 teaspoon almonds per serving.

Simply stir the ingredients together before bed time and wake up to a comforting bowl of creamy, filling oats.
Servings: 9  PointsPlus® Value: 6  Preparation Time: 8 min
Cooking Time: 4-6 hours   Level of Difficulty: Easy

Support...Do you have it?

Support, a word that can be used in many contexts...we support our families financially, we support our children to grow up to be good people, women need breast support (some of us more than others!), at work we have support teams, when our electronics break down we call tech support (usually someone from Indiana that mysteriously has an very strong Indian accent!).

But the support that has been looming in my mind lately is the support of friends and family.  We all need to feel that the lifestyle changes we are making and accomplishing are good.  We also want others to approve and support us in those endeavors.  When we surround ourselves with people that support us and keep us on the right track of improving our lives, it can mean the difference between being successful and sticking with what we are trying to accomplish or failing miserably.  On the other hand, if we surround ourselves with people who are "nay-sayers" and do anything but support you in the changes you are making in your life, it can cause you to fail, or at the very least, make you question the changes in your life and feel badly.

If you are making changes in your life, and "shaking up the dynamics" of whatever support system you have been a part of, there may be people who dislike the changes, sometimes seriously dislike the change.  It is important to realize that those people who do not support you in your endeavors cannot pull you down.  You may even get to a point where they cannot be an intricate part of your life as you make these important changes. 

It is extremely important to be positive, surround yourself with others who will support you, keep you on track with the good changes you are making in your life, and cling to the people in your life, or find new people, who are supportive and embrace the lifestyle changes that make life better. 

Treat your feet right!

Last time we blogged, we wrote about getting active and some things to help get you started.  One important component of working out, however, is taking care of your feet.  After all, what takes a large lump of the punishment when we walk, run, dance, etc., our feet of course.  And, if we don't take care of them correctly, they will let us know! 

I had the pleasure of buying a new pair of running shoes today, yippee! We keep a log of how many miles we put on our shoes, and when we get to the maximum number, 350-500 miles, we get fit for a new pair.  Get fit, you may ask?  Well, our retail store of choice is Run On!, but there are other stores, such as Luke's Locker, that are trained in looking at how you walk, run, and squat to determine what type of support your little piggies need.  For example, I have in the past, been an oversupponator, (turn my feet out when I run) but now my gait has leveled itself out and is neutral.  If I had not gone in to Run On! and had them fit me, I would not have known this.  On my own, I would have bought a shoe that was too supportive than what I actually need.   That could have caused injuries down the road that could have been prevented.  I am SUPER anxious to try my new shoes out now!

If you are planning to begin a workout routine, it is a good idea to visit Run On! or Luke's Locker to have them fit you in a shoe that will be the right amount of support and will be the fit that is best for you. 

Another aspect of taking care of your feet that we have found is cotton free socks.  Cotton can cause blisters when worn for long periods of time.  You can buy super expensive socks at specialty stores, but we have found cotton free socks at Wal-Mart and Target.  The trick is looking at the material list on the back of the packaging.  Find socks that have NO cotton in the materials list.

And, of course, one very important aspect of taking care of your feet when working out, that the women will especially like, is getting regular pedicures! Besides making your feet look beautiful, having someone attend to your feet and toes, especially the toe nails, and massage sore feet and lower leg muscles, will make a huge difference in the way they feel during and after a workout.

Here's to 10 little happy piggies!
Ronna and Eristeo

Starting a workout plan...Steps to get started!

We've talked a lot about the right foods to eat, and the commitment to healthy living, but another key component to living a healthy lifestyle is getting active.  Are you active, or do you need to move in that direction?  It is amazing how much better you will feel and how much more energy you will have when you get your body moving!  Our blog today contains tips to help you get started to begin living a more active lifestyle. 

(Of course, you need to check with your doctor to make sure you can start an exercise program, but once you are clear, the following are great ways to get you started.)

When getting started, we suggest beginning a journal. In it, you can begin by writing down what your abilities are at your beginning point, ie. how far you can walk, how many push ups, sit ups, etc. you can do, body measurements, weight, etc.  This is exciting to look back on as you make progress in your life changes!

Decide on your goals. Do you want to lose weight, run a 5K, 10K, or just build more strength and stamina?  Whatever your goals, plan a routine.  Adults should aim for at least 150 minutes of moderate-intensity aerobic activity (For example, walking 20-30 minutes/4-5 days a week, to begin) — or 75 minutes of vigorous aerobic activity — a week. They also need two or more days of strength training a week.  Write down a plan for when, where, and what you will do in each workout.  Make an appointment with yourself, that you keep, for each workout in your plan.  Journal your appointments, and your successes during those workouts, so that you can see what you have done for yourself. 

Plan to do activities that you enjoy.  If you don't enjoy it, you won't keep it up.  Do you like dancing, walking, cycling, rowing, elliptical?  Whatever you like, do it.  To keep from getting bored, change it up on occasion, to keep your mind from getting bored, and help your body use different muscles. 

Find a freind.  If you have someone else to enjoy the activities with, the time goes by faster, you focus more on the conversation and less on the fact that you are working out.  Plus, if you have someone else counting on you to be there, you are more likely to keep to your fitness goals!

Remember, as you start, don't begin too intense and burn out, or worse, injure youself.  Listen to your body, and push yourself, but don't hurt yourself.  Give yourself time to recover from your workouts.  Muscles and joints need time to recover and build between your workouts, so rest is equally as important as the actual workout itself.  Also, if you aren't feeling well, give yourself permission to take a day or two off.  When the body if fighting off an illness, it doesn't have the strength to do much of anything else. 

As you progress, be sure to keep track of your successes.  It is also important to record any failures, or lessons you learn as you go through your fitness journey.  These are always good to look back on and learn from.  Getting in better physical shape is a journey, not a roller coaster ride.  It is something, that if done right, will be a part of your life throughout the remainder of your life.  It is something, that if done right, will change your life for the better and will better your life in more ways than you can even imagine.

Beef with Broccoli-A Yummy, Easy Dinner w/out the take out calories!

Here is a great Beef with Broccoli recipe we found and tweeked a bit.  We had it last week and LOVED it!  Wanted to pass it on to you all.  Hope you enjoy it!  If you try it, let us know what you think.

Prep Time: 10 minutes + 1 hour for marinade Cook Time: 8 minutesFirst, marinate the meat:

• 1/2 tsp baking soda
• 1 tsp sugar
• 1 tbsp cornstarch
• 1 tbsp low-sodium soy sauce
• 1 tbsp water
• 2 tbsp olive oil
• 1 1/2 lbs extra lean sirloin steak, sliced into thin strips

1. Whisk together the baking soda, sugar, cornstarch, soy sauce, water, and vegetable oil in a large bowl. Toss the steak with the marinade to coat. Cover and refrigerate at least 1 hour, then proceed below.

• 1/2 c low-sodium soy sauce
• 2 tbsp brown sugar
• 4 cloves garlic, minced
• 2 tbsp flour
• 1 tbsp sherry (I didn't want to buy sherry for just 1tbsp, so I found out you can use regular wine, and, of course, I ALWAYS have wine on hand!)
• cooking spray
• 6 heads broccoli, crowns only (The original recipe called for only 2 heads, but it wasn't near enough broccoli, so we added a lot more!  We like a lot of veggies with our meat!)

1. In a small bowl, stir together the soy sauce, brown sugar, garlic, flour and sherry until smooth. Set aside.
2. In a large wok or saute pan, spray cooking spray heated over medium heat. Add broccoli and saute 3 minutes, stirring often. Transfer broccoli to a plate.
3. Spray the hot pan with more cooking spray. Add the marinated meat and half of the sauce mixture and saute for 3-4 minutes, stirring often, until the meat is cooked through and no longer pink. Stir in the broccoli and remaining sauce. Saute 1 minute more. Serve over brown rice or quinoa. 

Divide into 8 portions: Per serving: 250 calories, 2g fat, 8g  fiber, 6WW Points
(Rice or quinoa are not included in the nutritional facts.)

White Rock Lake

This morning, as I made my way around White Rock Lake, I wondered how many of our friends know about what an awesome place this is to experience a wonderful walk/run on a beautiful weekend day. 

We would consider it one of the best places in the Dallas area to run/walk.  It is so pedestrian friendly, unlike many spots in the metroplex, and it is such a great place to do any number of miles you want for your workout.  (Seeing all the different people and listening to other conversations is quite entertaining, too!)  There are tons of places to park, and you can go out and back as far as you want, and since you are sticking with the trail, there is no fear of getting lost and not finding your car, you just turn around and head back the way you came! :0)

The website for White Rock Lake is http://www.whiterockdallas.org/.  There you can click on a tab at the top that will give you a map of the area, as well as see a listing of upcoming runs, volunteer information, and things to do around the lake. 

If you want to explore the lake and don't know where to start, let us know.  We can give you some direction on where you may want to start your walk/run, based on how you want your workout to go. 

If you are looking for just a relaxing, easy walk, enjoying a gorgeous day, or if you are looking for a rigorous, long distance run, this is the place to be on the weekend.

Eristeo and Ronna

Eating like a teenager? E's Story...

On December 12th, 2006, my best friend, Sam Cole, invited me to lunch, and again I had to hear the story of Weight Watcher's and what it did for him. With every sentence he spewed, I just nodded as I ate my heavily laden ranch dressing salad.

Suddenly he hit a nerve - I quote "why are you still eating like your a teenager, don't you want to see your grand kids one of these days?" Wow, I did still eat like teenager, but I no longer had the metabolism of one to help me melt away my bad decisions. So, now I'm paying attention! He had lost over 90 pounds and even ran a marathon.  I asked, "What did you do again?" He told me he just paid attention to what he was eating and "logged his points".  But Sam - I can't eat pre-package food (see I'm already looking for excuses), and he said - this isn't one of those programs - this let's you eat normal portion of normal foods.  As he spoke, I felt a condeming spotlight on my heavily laden Ranch dressing salad and my other bad food decision.

Ok, enough of the commercial, but to the point - I ate horrible and I felt horrible.  It was time for me to take control of food and not let food control me. I grew up (a little) and joined Weight Watchers. I was so happy and full of pride on the choice I had made to better myself and my future.  I couldn't wait to tell Ronna about my discovery and revelation.

*POP* - that was my balloon being popped by the very sharp needle of a wife that would not have anything to do with my endeavor.  If I wanted to pursue this, she told me, I would have to do it on my own.  My heart was broken, I told her by no means was I going to continue to eat myself into a grave, and my eating habits had to change because I was wanting a future with her.  I wanted to see our grandchildren grow up, and I didn't want to be burden to her and my family in the future - I was serious and she knew I was. She said I could do it by myself and she would help by selecting better foods for us, but she would have nothing to do with the program.

Of course, all I did was talk about the program and how many points/calories were in our favorite foods. After about a month of this, she proceeded to tell me she'd had enough of me always talking about Weight Watchers. I re-stated my plight - do you think I was joking about my health? She got my point from the sharp needle of a husband, and of course she joined the program the next day.

From that day forward, we teamed together and helped, loved, prayed, argued, encouraged, argued (yes - I said it twice on purpose), and inspired each other every step of the way. I can't speak for Ronna, but it was very easy to do once we got started, but the hardest part was taking that first step, the first step that eventually lead us to our Path of Purpose.

Unconditional Love

One of my dear friends, and a follower of our blog :-), asked us to tell our stories of how we got started on our weight loss journey.  This is Ronna's story....

My whole life has been a battle of weight; losing it, gaining it, worrying about it, crying about it, hiding it. I was always the girl with the "pretty face", the girl that didn't quite fit in, literally, the girl that tugged at her clothes, had to shop in the big girls' area (which was few and far between back then!), the girl that was constantly looking for approval from others, the girl who couldn't understand why the boys didn't like me because I was big. 

The need for approval, despite my weight problem, was deep and desparate.  It seemed that no one, whether it be family members, friends at school, myself, would accept me because of my weight.  That desparate need for acceptance and approval only increased my weight problem, because the sadder I became, the more I ate.  The more I ate, the sadder I got, and then of course, I ate to make myself not so sad. 

This sadness and yearning for acceptance continued into my adult life.  The "normalcy" of fighting for acceptance, despite my weight, was basically the theme of my first marriage.  I spent everyday of the marriage longing for acceptance.  I lost weight on Phen-Fen, for his acceptance, I lost weight on Jenny Craig, for his acceptance, I worked out for his acceptance, but everytime I gained the weight back, plus some, because it was for him, and a crying out for his acceptance.

Of course, surprise, surprise, that marriage failed.  In the time after my divorce, I did a lot of praying and working on alleviating the life long sadness and striving for acceptance from people who could only love me conditionally.  As I worked on these changes, with God's hand on me, I met a wonderful man.  It was instant (no joke) love and acceptance.  Although I was at my heaviest at the time, this man loved me, despite the muffin top, double chin, and jiggly legs.  This man loved me, despite myself. 

Five months, to the day, after we met, we traveled to Colorado Springs to be married.  The first few years of our marriage were so great!  We enjoyed life, loved each other in a way we had never experienced, and were incredibly happy.  Okay, so we were happy, but certainly not healthy! 

In December 2006, Eristeo had lunch with his best friend from high school who had been following the Weight Watchers online plan and had lost 100 pounds and ran the Dallas White Rock Marathon earlier that month.  Eristeo was so inspired by his accomplishment, that he came home that afternoon and told me that he would be joining Weight Watchers and beginning a healthier lifestyle.  I told him he was welcome to do so, but I would not be following along.

Why, you may ask would I not join him in this endeavor to live a healthy lifestyle, if I loved him so much and had struggled with my weight my whole life. Well...I had been diagnosed with Autoimmune Hepatitis earlier that year, and it had thrown me into a deep depression.  I was on high doses of steroids, which made me aggresively hungry, which in turn made me gain weight.  I had given up on any chance of ever losing weight again, especially since I had no idea how long I would be on the steroids, possibly the remainder of my life.  Therefore, my response was, "Thanks, but no thanks."  I told him I would be supportive, but would not be coming along on this journey with him.

Well, after a month of having to "tweek" the recipes I made for his WW points, watching him weigh all his food, listening to him talk about the changes he was making, and seeing his wonderful results, I told him, "Look, I am sick about you talking about this all the time!"  (Really supportive and loving, huh?!)  He looked at me lovingly and deeply compassionate and said, "I am going to do this whether you join me or not.  Do you think I am joking when I say I'm not going to live to see us grow old together?  I have to do something about my weight so I can grow old with you. I love you, whatever choice you make."

Unconditional love...That's all it took.  The fact that, whether I lost weight or not, he would love me.  The very next day I signed up on Weight Watchers online to join my love in the journey to lose weight, get fit, and eat healthier.  I was still on heavy amounts of prednisone, but the motivation to be true to myself, record everything I ate, follow the plan, exercise, and live a better life was great! 

The bottom line is, I had to realize that weight loss is all about me.  Being fit and exercising regularly are up to me.  The choice to be healthy, make good choices, improve my health is up to me and about me. Others may benefit from my choices, but ultimately, it is about me, and how much I love me! 

I hope you will all find the deep love and appreciation for yourself, within yourself, and will make the choices and changes to make your life the best you, you can be. 

Ronna~

Fresh Vegetable Soup-Hearty meal for cold winter nights

A good friend of ours recommended this hearty, full of veggies soup recipe from the Weight Watchers recipes online.  We haven't tried it yet, but plan to very soon! It looks awesome! If you get a chance to try it, be sure to post your thoughts about it on the blog.  Happy cooking!

Fresh Vegetable Soup
PointsPlus® Value: 1
Servings: 12
Preparation Time: 35 min
Cooking Time: 13 min
Level of Difficulty: Easy

Ingredients
2 clove(s) garlic clove(s), minced
2 medium uncooked carrot(s), diced
2 small uncooked zucchini, diced
2 cup(s) uncooked savoy cabbage, or other variety, shredded
2 cup(s) uncooked Swiss chard, chopped
2 cup(s) uncooked cauliflower, small florets
2 cup(s) uncooked broccoli, small florets
1 medium uncooked onion(s), diced
1 medium sweet red pepper(s), diced
1 rib(s) uncooked celery, diced
2 tsp thyme, fresh, chopped
6 cup(s) vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional

Instructions
1. Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
2. Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.

Notes
If you like thick soups, consider pureeing this recipe in the pot with an immersion blender.

There are so many variations on this recipe. Add or leave out vegetables to suit your taste.

Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit). You can also buy small amounts of pre-cut vegetables from your supermarket's salad bar.

Ronna and Eristeo

Resolutions...A Promise Kept or Broken???

Tonight as we worked out at the Wylie Rec Center, packed full of anxious people, ready to better their bodies, it excited me to think of all these people whose obvious New Year's resolution is to take better care of their bodies and become healthier.  But then, as I thought more about it, I realized, that as the year goes on, the number of people improving their health dwindles to smaller and smaller numbers the more the weeks and month pass.

That brought me to the thought of why? Why do people break their resolutions to become healthier, more vital beings?  Is it that they decide they just aren't worth the time and effort? Is it that they decide that sitting on the couch watching TV is such a better choice and decide to forego that evening workout for a lazy night of "couch potato-ing" it?  These, plus many other reasons, I am sure, are the culprit for the broken resolution to get yourself healthier and in better shape.  But, how sad these reasons are.

If you know you are worth making the resolution to improve yourself from the very beginning of the year, then why are you not worth it the remainder of the year?  If you know that the resolution you have made is what is best for you, then what makes it not the best thing for you later in the year?

Could the reason for giving up on your resolution to be a better you be because you don't see the results fast enough?  Well, in that case, examine the direction you are going in.  Are  you improving at all?  Do you have more energy?  Have you lost any weight? (Even a pound or two a month will be 12-24 pounds in a year!)  Do you feel stronger?  Are your clothes getting any looser?  Do you feel better about yourself?  Even the smallest change or improvement in any of these areas is going in the right direction, be it small or big, it's the right direction!

We pray that you will all continue to realize that you ARE worth keeping up the resolution to make  yourself feel and look good!  You ARE worth being healthier and improving your outlook on life!  You ARE worth making the effort and the little steps, whatever they may be, for you to be a better you, in whatever way you desire!

Be the Resolution Kept this year!
Eristeo and Ronna

Cool Weather Turkey Pot Pie

1 Corinthians 6:19-20      Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

A very dear friend of ours suggested we put more healthy recipes on our blog.  So, our goal will be to provide readers of our blog at least three healthy, hopefully easy, recipes for you to try out yourself.  If anyone ever has a great recipe that they would like for us to share, please feel free to let us know. The more great tips and recipes we can share, the better!

Cool Weather Turkey Potpie

Prep Time: 30 Minutes Cook Time: 55 Minutes Ready In: 1 Hour 25 Minutes

INGREDIENTS:

1 cup sliced carrots 1 cup finely chopped onion 1/2 cup chopped celery 1/2 teaspoon dried thyme 1/8 teaspoon pepper Cooking spray or 1 tbsp olive oil 2 cups cubed cooked turkey tenderloin

1 tablespoon all-purpose flour (sub. whole wheat flour if you would like) 1 (10.75 ounce) can condensed cream of mushroom soup, undiluted 1 cup frozen cut green beans, cooked and drained 1 "roll out" pie crust (9 inches) 1 tablespoon milk

DIRECTIONS:

In a skillet, saute carrots, onion, celery, thyme and pepper with either cooking spray or 1 tbsp olive oil until vegetables are crisp-tender. (You can substitute or change veggies to your choice of other veggies you like in turkey pot pie, if you choose.) In a large resealable plastic bag, combine turkey and flour; shake to coat. Add turkey, soup and green beans to the vegetable mixture; mix well. Spray the bottom of a 9 inch pie crust with non stick spray.  Add turkey mixture. Roll out pie crust to fit top of pie; seal and flute edges. Cut slits in pastry. Brush with milk. Cover edges loosely with foil. Bake at 350 degrees F for 55-65 minutes or until golden brown. Cut into 8 servings. Serve warm. Each serving: 270 calories, 12 gr fat, 5 WW points