healthy weight loss

Snack Time—Choose Wisely

It’s snack time and it’s important to choose wisely. I want to grab something fast and easy. Generally, I eat in front of the computer while working, and whatever I’m eating disappears in an instant. I’m not even certain what I’ve eaten! In my ongoing quest for healthy eating, I have stopped eating snacks in front of the computer to avoid mindless eating. I also try to look for lean protein snacks. snack Crabmeat and grapes

Lean Protein Snacks

Rebecca Clark, author of the Checklist Diet and says, “Having a good protein snack will help stabilize your moods, your blood sugar and your energy levels.” I’ve started choosing lean protein snacks when I’m working because it takes… Read More

Exercise Challenge

Exercise Challenge

challenge Mt. Fernie, Canada In one of my first blogs, I wrote about obesity and I threw out an exercise challenge. I said that since I was motivated to exercise and eat right, I would be support and encouragement for those of you who can’t. I promised I’d do double time—extra sit ups, run or swim an extra lap, ride another mile—all in honor of you. I’d be your helping hand, your lift up until you could take the torch and do it yourself. challenge Mountain biking Spense Mountain, Oregon So I took up the challenge, and since July 14, 2015 when I posted that… Read More

Mindful Eating and Meal Presentation

Meal Presentation

Does meal presentation make a difference? I’ve always thought it doesn’t, but I’ve had a change of heart. I’m learning that how my food looks, tastes, smells and even where I sit can make a huge difference in weight control.eating For years, our table has been a clutter collector. Everything gets tossed there. About the only thing that doesn’t happen at the table is eating.

Mindful Eating

When I had young children at home, we ate at the table because anyone who’s had toddlers knows they are incredibly messy eaters. But as our children got older, it seemed we were always on the go and mealtimes became grab and run. And after the kids went off to college, we evolved… Read More

Is That All I Get?

Portion size

portion I wanted this much portion I chose this much Every time I look at my plate I think, is that all I get? Logically, I know the portion size is right for me, but I want more. My struggle is, how do I match up with what I want versus what my body really needs? This has been a constant struggle for me, and I’ve tried all the tricks. Use a smaller plate, eat slower, savor my food. They do work, but there’s still that little voice taunting me—more, more, more. Why do I see a normal portion and feel it’s not nearly enough? I… Read More

Fitness At Any Age

I’ve exercised all of my life, but I haven’t always been physically fit. In my late 30’s I was out of shape. I didn’t do much aerobic exercise, and it showed. After hiking short distances, I was winded and exhausted. It wasn’t until my mid-40s that I really got serious about exercise, and it was for two reasons. First, I found losing weight was not as easy as it was in my 30s. In fact, it was darn near impossible without exercise. fit Mountain biking at Mt. Shasta California Second, I was losing muscle tone and didn’t like what I saw. Since I’ve always been an avid bicycle rider, I started riding more. At the same time, I began… Read More

Fall Recipes

recipe Leaves turning colors It’s the end of summer, so I’m starting to think about heartier meals and fall and winter recipes. When it’s 115 degrees outside I don’t want to cook,  and just the idea of adding more heat by turning on the oven isn’t appealing. But with fall and winter on the way, I've been browsing for new recipes, and I came across some winners I want to share. The first is a new twist on mac and cheese from Cooking Light magazine called One Pan Broccoli Mac and Cheese. recipes One pan broccoli mac and cheese I have to say I was a little… Read More

Mirror, Mirror

Mirror Mountain biking Bend Oregon Why is it when I look in the mirror all I see is a new wrinkle, another gray hair, or God forbid a long, curling hair coming out of my chin! Right now I’m satisfied with where I’m at on the scale, but I don’t always like what I see in the mirror. Too much cellulite, saggy underarms, you name it, I fixate on it. Maybe I’m too focused on my reflection. Maybe what I should be asking myself is what are my strengths? What do I do best? What makes me stand out from the crowd? I’ve started a top-ten list of things I like about myself that aren’t weight or image related.… Read More

Blended Vacation Part 3

blended vacation sunset in Bend Oregon Blended vacation Mountain biking Mrazek Trail Bend Oregon blended vacation Mountain biking Mrazek trail Bend Oregon blended vacation Sunset Bend Oregon Blended vacation Mark trail Bend Oregon Blended vacation Phil trail Bend Oregon Blended Vacation Phil Trail Bend… Read More

Blended Vacations

Blended Vacations

exercise Mountain biking Spense Mt. in Klamath Falls, Oregon In recent years, my husband and I are taking blended vacations. We do some sightseeing, eating out and relaxing. We also look for ways to explore the areas where we vacation by biking, hiking, kayaking or whatever exercise strikes our fancy. In the past, I’ve found eating out while on vacation a challenge. I want to splurge all the time, especially if we’ve been exercising. But if I’m listening to my body, that’s not always what it wants.exercise The two important takeaways from The Checklist Diet by Rebecca Clark that I keep… Read More

Hunger Signs

Hunger signs—what are they and how do I know if I’m having them? This is a question I’ve struggled with since I lost the weight two years ago. Eat when I’m hungry and stop when I’m full. It seems like such an easy concept when I can define my hunger.hunger My brain says I’m hungry, but my body shows no signs of it, so which part of my body do I listen to?

Signs of Hunger

Dr. Michelle May, author of Eat What You Love and Love What You Eat lists these signs of hunger:
  • Hunger pangs
  • Growling or grumbling in the stomach
  • Empty or hollow feeling
  • Gnawing
  • Slight queasy feeling
  • Weakness or loss of energy
  • Trouble concentrating
  • Difficulty making decisions
  • Light-headedness
  • Slight headache
  • Shakiness
  • Irritability or crankiness
  • Feeling… Read More