I am a survivor

I am here to tell you that I am not broken. As long as I can remember you wanted me to believe that I was. As a child, you used me as your scapegoat whenever you angry at someone. You made me believe I was to blame for your anger, that if I told anyone about what you were doing that you would lose your job and that we would be without a home. What a warped mind that you had to tell a five year old those lies. The teenager years were even worse, the lies you told other people, even to your husband about me to make yourself look like the martyr. You had to be the center of attention and in control in order to feel good about yourself. You made me doubt myself and sold me on the idea that I was fat, ugly and stupid, in other words I was broken. As long as I believed it, you were in control and you could continue to hurt me in every way possible, including taking what was not yours to take, my children.

I am here to tell you that you are the broken one and you always have been. I have survived and become successful. You can not defeat me, I am strong, smart and successful and all without destroying someone else's life or family. You can never take that away from me or hurt me again. Your sickness cannot touch me anymore. All the things you did to me to convince that I was a broken child and because of that it was okay to treat me like you did, did not work. I walked through the hell you made my life and came out the other side. I did not make it through unscathed, there are scars. The wounds like turning my father against me, the Christmases that you force me to be alone because my children were invited and I wasn't and siding with the man that not only abused me, but your granddaughter as well in order to take my children away. But I wear the scars as a badge of honor, because if I can survive you, I can survive anything. You could not defeat me and you never will. Some people think I should hate you, but I feel pity for you because you are the loser. I hope someday MY children find out how empty and ugly you are inside.

The best thing is I know you have nothing to do with my success, actually either of you, Lucy and Jon Peters can lay claim to the woman I have become. You will never know what you are missing. You both had your chance and blew it

Emotional changes

As the physical changes of weight loss are definitely noticeable, the emotional changes are not so much. I know that I have been more intolerant of people since I have loss so much weight. There are days I hate myself the more weight I lose. I look into the mirror and see the women who gave birth to me looking back at me. The women who could never keep friends, was always using people to get ahead and never anything nice to say about anyone unless it got her something. The only she ever loved was money. She was the most abusive, nasty and destructive person I have ever known.

I keep telling myself I am not her, that I am nothing like her, but that is not as convincing as it us to be. Maybe I was using the weight to hide from her and the fact that she gave me half my DNA. I can hope that when I reach my goal that I am not the person that she abused, both verbally and physically, but one that will come to realize that she is no longer worth my energy. I am not what she wanted to be, I am more and that is something I have to keep remembering.

Ken's Slow Cooked Kitchen Sink BBQ Bean

Ken's Slow Cooked Kitchen Sink BBQ Bean


Here's the recipe for Ken's Slow Cooked Kitchen Sink Barbecue Beans, absolutely the best BBQ beans you will ever taste. Yes, they take forever to make (why do you think we call them "slow cooked") but the results are so yummy!

This recipe calls for 2 cups of beans which makes about 4 servings, however if you want to cook more just start with more beans and the other ingredients as listed. Then adjust ingredients to your taste during the last hour of cooking.

Finally, we call it kitchen sink beans because we put everything but the kitchen sing in it. Oh, it's O.K. if you want to add:
celery
vinegar
Hot sauce or peppers
lemon juice
honey
the kitchen sink

Ingredients

* 2 cups kidney beans (you can substitute pinto or red beans)
* 1/2 cup Chinese BBQ pork, chopped (see note)
* 1 medium onion, diced
* 4 cloves garlic, minced
* 1/2 cup brown sugar
* 1/2 cup barbecue sauce
* 1/2 cup ketchup
* 1 tbsp liquid smoke
* 1/4 cup Worcestershire sauce
* 1 tbsp unsweetened cocoa powder
* 1 tbsp salt
* 1/2 tbsp black pepper
* water, as needed (see directions)

Note: Chinese BBQ pork is sold in most major grocery stores today. Ask store personnel if you can not find it. If unavailable, use any lean cut of pork.
Note 2: You are going to be cooking the beans a long time. The liquid in the pot will evaporate rapidly and repeatedly. You must watch the beans closely and keep them submerged in water. If the beans dry out they will burn quickly and be uneatable. Use a large pot that will hold a lot of liquid and you will not have to add water as often.

Directions
1. In a large pot combine all ingredients. Cover with as much water as the pot will hold.
2. Bring to a boil then lower heat so as to maintain a slow simmer.
3. Cook until beans are tender. This may take 5 or more hours. This time may be reduced if you soak the beans overnight prior to cooking.
4. VERY IMPORTANT!! When the beans are tender, taste and add any ingredients needed. Frequently some people like more brown sugar and/or BBQ sauce. Adjust the liquid (water) in the pot just so the beans are covered. Continue cooking until the liquid is reduced to a slightly thick sauce. You must watch the beans closely during this step or they will burn.

Final note: If you should end up with a thin, watery, very liquid sauce after the beans are cooked...add BBQ sauce and brown sugar. Continue cooking until you get a thick sauce with attention grabbing flavor.

Location:Lincoln St,Savannah,United States

Savannah --- Bonaventure and other places

I have an interesting hobby. I like to take pictures of graveyards. One of my favorites is Bonaventure. It is home to some of Savannah's famous people, however it is the not so famous people that have make it special. While I do have pictures of some of the famous graves, I think they all tell stories of lives that added to the city of Savannah.




One of the avenues in Bonaventure. The founder planted live oaks over 300 years ago. Today they are draped in Spanish moss. There is over 160 acres of history here. It is a nice peaceful place to walk and explore the history of Savannah.





After a busy day of exploring, Dan and I walked to the Gryphon tea room, which sits one of the squares. First of all, it was good to be able to walk the 7 blocks, which doesn't sound all that impressive, however last year there was no way I would have made it. The tearoom is a nice little place to get a cup of tea and some scones with clotted cream.

After coming back we headed to City Market and went to Molly McPherson's. It is a Scottish pub where I was very happy with a small meat pie and a scotch egg. A small dinner since where we are staying offers us afternoon tea and desserts and cordials everyday.

Today it looks like we are headed to Tybee island. It is cloudy today and only 63 degrees. I am not sure I want to sit on the beach today, maybe we will hit the small shops like the Savannah Bee company, a good bookstore and Gallerie Espresso for an afternoon cup of tea. I do want to explore the City Market some more and River street. I might even convince Dan to do a ghost tour

Location:Lincoln St,Savannah,United States

Easy Southern Sausage, Beans, and Rice

Easy Southern Sausage, Beans, and Rice

Serves 4

Traditionally, smoked or fresh southern pork sausage, known as Andouille, is the centerpiece of this Cajun-inspired dish. Pinto beans, onions and green peppers get a kick from fire roasted tomatoes and green chiles in this deceptively simple yet filling meal.
Nutrition

Per serving (about 19oz/542g-wt.): 680 calories (280 from fat), 31g total fat, 10g saturated fat, 65mg cholesterol, 1010mg sodium, 79g total carbohydrate (8g dietary fiber, 7g sugar), 22g protein
Ingredients

1 tablespoon olive oil
3/4 pound fresh or smoked andouille pork sausage links
1 medium green bell pepper, cored, seeded, and chopped
1 medium yellow onion, chopped
1 teaspoon dried thyme
1 dried bay leaf
1 (14.5-ounce) can fire roasted diced tomatoes with green chiles
1 (15-ounce) can pinto beans, undrained
Salt and pepper to taste
4 cups cooked white or brown rice
Directions

Heat oil in a large skillet over medium heat. Add sausage and cover skillet. Cook, turning sausage occasionally, until browned on all sides, about 10 minutes. Transfer sausage to a large plate, set aside until cool enough to handle, then cut into 1/2-inch slices.

Add peppers and onions to the hot skillet. Increase heat to medium high, add thyme and bay leaf and cook, scraping up any browned bits, until vegetables are golden brown and just softened, about 5 minutes.

Add tomatoes with their liquid, then fill the empty can with water and add to the skillet, too. Stir in beans, salt and pepper, and reserved sausage, reduce heat to medium and simmer until flavors are developed, about 20 minutes. Remove and discard bay leaf and serve sausage and beans spooned over rice, with a piece of cornbread on the side, if you like.

Location:E Gaston St,Savannah,United States

Savannah -- Hilton Head

Yesterday we decided not to stay in Savannah, but we went to Hilton Head. I had to buy a small camera because a dummy I forgot my big one. I think I like Tybee island better then Hilton Head. Maybe it was the day, it just seemed there were lots of people. I can imagine what it is like in the summer.

When we returned to the hotel, I was able to relax and get some school reading done. It was a nice 77 degrees and the breeze was gentle. Dan was able to get a new story published to his blog also. I think it is quite good a departure from his normal stories, which are also good.

After a relaxing afternoon, we went to dinner down on the riverfront. We went to a place called Huey's. It serves great Cajun/Creole food. I was able to get my protein in by having crab corn chowder and then some oysters. I really have had a craving for them lately. The restaurant had it's big glass windows open and you could hear the street performers all during dinner. I have to say that they do pay attention you at Huey's. The chef actually came out because our waiter saw him shaking his head and thought he didn't like his dinner., which was stuffed flounder. Actually Dan really did like it and if Dan likes it, it has to be good. I told him not to shake his head anymore :) But I am glad they do pay such close attention, it is a credit to the staff and the chef. I would recommend this place to anyone looking for a good meal and a great staff.

Today, I am hoping to go back to Bonadventure to get some more pictures and maybe even hit the bookstore and the Gryphon Tearoom which are both on Chatham square. I might even get to the botanical gardens to get some pictures as the flowers and trees are starting to bloom. It is spring in the south.

Savannah

Well here I am in Savannah and the high today is 75. I fell in love with this city last year when we first came here. I love the feel of the city and especially the historic district. Savannah is a unique blend of old and modern, which seems to suit me just fine. The B&B we stay at is a quick walk to Forsyth park, where you can sit and watch the fountain and the people in Savannah. You tell a lot about a place by it's people. They are always so warm and friendly which gives this city an extra dimension of complexity. Savannah society is still ruled by the gentile manners of the south. Society that I think of as an iron fist in a velvet glove. While the modern world rushes towards change, Savannah hears it's own drummer and dances toward change at it's own pace.

I love to take pictures in this town. From the old graveyards to the river walk and the old matrons of the historic district, they all make Savannah what it is. The squares that the neighborhoods are built around are hubs of activity, from children in school uniforms to the old men playing chess at an old card table, they seem to be the heartbeat of daily life.

I often think that Dan would flourish down here as writer, Savannah seems to embrace it's artist and writers in special regard. There is so much here to let the imagination take flight. I can see Dan spending his time in our favorite tea room writing and maybe even working on his masters. For me, I don't know what I would do, with my degree I could certainly work in a museum or teach.

Only time will tell and everyday is another day in my journey. Sometimes I think I know where I am going and some days my GPS takes off on a side journey. But no matter what, it makes my life interesting.

So for the next four days, I will be writing about Savannah and what I find.......

Location:Lincoln St,Savannah,United States

Carrot Cashew Spread

Carrot Cashew Spread

Serves 8

Nutrition

Ingredients

3 carrots, chopped
1 cup raw cashew pieces, divided
15 dried apricots, quartered (about 1/2 cup)
32 365 Everyday Value Woven Wheats Whole Wheat Crackers (from 1 box)
Directions

Put carrots into a small pot and cover by 2 inches with water. Bring to a boil, reduce heat to medium-low, cover and simmer until tender, about 10 minutes. Add 3/4 cup cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and purée until smooth. Chill for at least one hour, and then spread onto crackers, garnish with remaining cashews and serve.



Per serving (about 2oz/68g-wt.): 200 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 105mg sodium, 28g total carbohydrate (3g dietary fiber, 2g sugar), 6g protein

Things I have learned since surgery

This journey has been a journey of epic portions for me. Here are things I have learned.

I am my only competition

Just remember the treadmill is my friend, the treadmill is my friend

My trainer is not trying to kill, even though it feels like it sometimes

“It’s not what you look like that matters.” And for the “it’s what you see

Only you know your own reality

What i think of myself is more important then what others think of me

Every day is a new start, make the most of it

Every opportunity involves risk, so take a chance

I also realized that this surgery came in the right time in my life. That I have grown so much. I am no longer the person I was when I left New England, it took leaving the toxic place I was in physically and emotionally and to journey from that dark place that had caused me so much pain, to the place I am today has not been without it's highs and lows. There were days I wanted to shut the door and never leave my house again, then there were days that took my breathe away with amazing events. I am lucky that I have shared this ongoing journey with the most wonderful man in the world and all the incredible family and friends both past and present.

Weightism

We all agree that there is a lot of discrimination against the people who are overweight / obese. Most prejudice against the obese people are related to the way modern day media projects people who are fat and some bias may also happen due to the socio-cultural factors. Today we live in a beauty-obsessed society which seems to give privilege who are slim and/or muscular. Judging people by appearance, body shape or size is unfortunately the way this society seems to work.

You can see discrimination against overweight people (weightism) at job, educational institutes, social places and sometimes even one's own family members. I am for advocating that there is nothing wrong in being obese, yes there is but we are not created equal. Variation in height, weight and physical appearance is very natural. The problem of obesity is not always related to just over-eating, it could be a medical condition or personal problems in one's life too. Most people who are overweight usually go through a self motivated weight loss or a professional weight loss program, but it is not always successful. Losing weight initially and then gaining again is very common. May be some people just have the tendency of gaining fat on their body. Discrimination, bigotry or unfair and cruel treatment is not the answer. Obese people face an un-equal treatment in various stages of their lives.

People who are fat are often refused jobs which require physical work or facing the customers. How many time have you seen a receptionist in a private office who is not skinny. Even the insurance industry often imposes higher medical and life insurance on overweight people. Often overweight people are not able to use narrow doors, stairs or smaller seats, bathrooms and equipment. Few decades earlier, people use to get their clothes custom made by a tailor, today most garments are available in standard sizes and people who are overweight have a very tough time to find things that match their needs. Often doctors advice their patients to lose weight instead of treating the real problem.

People who are fat are often categorized as lazy, selfish, stupid or ugly. This is absolutely ridiculous and society should stop treating individuals on the basis of their weight. If the weight of employee hinders their ability to do the job then the manager should actually discuss with the employee and genuinely explain the problem instead of making a self-opinion. Often the stressful nature of job or a job that requires lot of sitting will contribute to employees excessive weight.

Modern day society does not require people to do much of physical activity anyway. We have cars, elevators and most office jobs require us to just sit and sit. Cheapest foods like fast food burgers, Chinese and Mexican food are loaded with fat. Being fat is not a disease but it does lead to other problems like high blood pressure, high cholesterol, diabetes and often diseases.

There is also a wide opinion that fat people require a lot of public health care. It is not true, individuals who are old actually require maximum health care. People who are engaged in heavy physical activities (moving heavy boxes, construction workers etc ..) and athletes (like skiing, horse riding, boxing, etc..) are more likely to use medical system than most obese people, but society almost overlooks them. Our society spends more money (per person) on prison inmates and their health than on obese people.

Society should work as a family and remove poor nutrition and encourage physical activity right from school level to the college. Fight against weightism is required from ground up and not just focusing on handful of individuals. Media's focus on thin people is excessive. Recently France have to ban 'over skinny models' as they were encouraging young girls to under eat and eventually leading to eating disorders. Video games and computer activity should also be limited. Many bigger companies now a days offer discount gym/health center membership, many companies even have a some excersise equipment within their office building. It is impossible to have a society where everyone is thin, people should learn to live along overweight individuals more nicely than they do now.



Make every bite count

Tandori chicken

Ingredients
1 1/2 cups plain 2% reduced-fat Greek yogurt
2 tablespoons grated onion
1 tablespoon grated peeled fresh ginger
1 tablespoon canola oil
1 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/4 teaspoon ground turmeric
3 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
Cooking spray
Preparation
1. Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally.

2. Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning after 7 minutes.

Nutritional Information
Calories:
152
Fat:
2.2g (sat 0.6g,mono 0.6g,poly 0.5g)
Protein:
30.4g
Carbohydrate:
0.7g
Fiber:
0.1g
Cholesterol:
74mg
Iron:
1mg
Sodium:
381mg
Calcium:
24mg



Make every bite count

Is Gastric Bypass Surgery for You?

Is Gastric Bypass Surgery for You?

Although gastric bypass surgery effectively confers weight loss to most people, it is a drastic means of weight loss. It is not a magic solution or a quick fix of obesity. You have to follow strict dietary guidelines and a regular exercise program for about 1-2 years after the surgery to lose noticeable amount of weight. More importantly, surgery has several risks and complications. It is right for only those individuals in whom obesity is posing a serious threat to general health and the overall benefits of the surgery offset its risks. Thus, before going for a surgery, decide circumspectly the profile of an ideal candidate of gastric bypass surgery and check all the questions for self-assessment.

Suitable Profile to Consider Gastric Bypass Surgery

Gastric bypass may be right for you if you meet the criteria listed below:
If your body mass index (BMI) exceeds 40, that is, about 100 pounds of surplus weight for men and about 80 pounds of surplus weight for women, you are morbidly obese and thus a candidate for gastric surgery.

Your BMI is between 35 and 40 and you are afflicted with life-threatening heart problems, diabetes or severe sleep apnea.

You have a history of repeated unsuccessful weight loss tries with dieting, exercise and other conventional weight loss methods (many surgeons may want you to produce proof of your ineffective attempts to lose weight before the surgery).

Obesity is hindering with your normal activities such as walking, employment or household activities.

You do not have any obvious hormonal or medical cause for your obesity. To rule out this possibility, you maybe asked to undergo examination of your hormonal and heart systems.

You have a clear-cut knowledge of the risks and complications of the surgery and practical expectations of weight you can lose after the surgery.

You are motivated and prepared to accept the complications of surgery.

You are prepared to make remarkable lifelong changes in lifestyle including a drastic change eating habits and hindrance with the social features of eating and regular exercises after the surgery.

You are not afflicted with any psychotic illness such as untreated schizophrenia; psychiatric conditions like borderline personality disorder or severe depression; nor should you be active on substance abuse.


Questions for Self-Assessment
The following questions may help you decide if gastric bypass surgery is right for you:
Have you tried non-surgical weight loss methods such as calorie-controlled diet plans, food journals, nutritional counseling, exercise or weight reducing medicines and have been unsuccessful with them?

Are you afflicted with obesity associated severe illnesses that are posing a serious threat to your survival?

Are you aware of the surgical method and its risks and complications?

Are you firm on losing weight?

Are you aware and willing to live with changed lifestyle after the surgery?

Are you ready for lifetime medical follow-up?

Are you aware that gastric surgery is not always successful in losing weight?

Six months after surgery

Now that the six months mark has been passed, I have thought about what had changed in my life beside my weight loss. I have found that I am so more active then before, I actually fit into booths at restaurants and seats in a movie theater. I find I like meal times more as conversation goes on. Looking back it has not an easy road, but well worth it.

There are times when I wonder the surgery was worth it. Was I so shallow that my worth was tied in my outward appearance? It was hard to admit that it was a small part in my decision to go through with it. The bigger part was my health and wanting to grow with my husband. So far, the surgery was well worth it.

Not only does your outward appearance change, but your view on life and your attitudes change also. I find that I have more confidence at work and in life in general. I can't wait to go to Savannah this year, I will be do so much more, see so much more and be so more active. I know I will have to get some new warm weather clothes, which actually I am going to enjoy shopping for.

In hindsight, life is only getting better in the last six months and I know that trend will continue

Stress and weight gain

There are many different factors that contribute to weight gain. Diet, lifestyle and exercise – or lack thereof – are all the building blocks for gaining weight. Appropriately, these are three of the most important aspects for losing weight as well. But even if you watch your diet closely and spend more time in the gym than you do at home, there’s still one important factor that can derail any weight loss attempt: stress.

Stress can creep into your life and disrupt your lifestyle before you know it’s there. So many things in today’s life cause stress in one form or another. Work, family, social situations, even just watching the nightly news on television can be stressful. This is a major problem for people looking to lose weight. This is because stress will often lead to binge eating or emotional eating. When you’re stressed out, it’s easy to reach for that cheeseburger or bottle of beer. Sure, it’ll make you feel better right now, but overall it’s downright unhealthy. And it sure won’t help your weight loss either.

There is a hope, however, as there are many different things you can do to help manage stress in your life. You can’t always control the outside forces that put stress on your life – but you can do a better job of managing it when it rears its ugly head. Here are five simple and effective ways to manage your stress. Try one of these, next time you want to reach for that tub of ice cream after a tough day in the office.

Grab a friend – literally.

Recent studies have found that simply holding another person's hand can have a calming effect on the body, and has been shown to help decrease stress levels in both people. While maybe not the best tactic for everyone, if you have a close friend or loved one around, reach out and grab them - literally.
Go for a walk
Just a 10-minute break can do wonders for the mind and the body, and allow you to refresh and recharge. Not only will it clear your head, but walking is very relaxing. After all, everyone needs a break, right? Next time you’re overwhelmed, go outside, leave the office or just go somewhere you have some room and take a walk.

Put things in perspective

This one is simple - don't make a mountain out of a molehill. Put whatever you're dealing with in perspective, and you'll be amazed at how quickly it starts to shrink. Chances are it's not the end of the world.

Realize you're not perfect

One of the causes of stress in students is a drive for perfection. Instead of focusing on what you haven't been able to do, think about everything you've accomplished and realize that no one is perfect. Also, don't be afraid to ask for help - there are many different support networks available for a reason.

Develop and utilize your support network

Sometimes the last thing we want to do is probably the first thing we need to do. One of the most important factors that can help weight loss is developing a network of friends and family you can lean on throughout the process. Take advantage of having the support available, especially when you're stressed out. And don't be afraid to grow your network - there are always people out there willing to help out a fellow workout warrior.

Light chicken corn chowder

In this recipe, corn kernels pureed with milk create the rich, smooth texture of classic chowder. A tossed salad makes a perfect pairing for this easy meal.

Yield: 4 servings

Ingredients

1 tablespoon butter
6 green onions
2 tablespoons all-purpose flour
2 cups chopped cooked chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (10-ounce) packages frozen corn kernels, thawed and divided
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups fat-free milk
1/2 cup (2 ounces) preshredded cheddar cheese

Preparation

Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.

While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.

Nutritional Information
Calories:
394 (26% from fat)
Fat:
11.5g (sat 5.8g,mono 3.4g,poly 1.4g)
Protein:
35.5g
Carbohydrate:
40.7g
Fiber:
4.5g
Cholesterol:
84mg
Iron:
2.2mg
Sodium:
534mg
Calcium:
293mg

10 Easy Healthy Weight Loss Tips

10 Easy Healthy Weight Loss Tips

Keep a Food Diary

Oh how easy it is to persuade ourselves that we always eat healthy foods, in sane amounts! Write down what you eat for a week, and discover the truth. Then resolve to cut out the junk, use healthy portion control, and make healthier choices, day on day. Share your weight loss tips here.

Eat A Rainbow of Different

Is your food predominately beige...white...brown? These colours are associated, in my mind at least, with junk food, and certainly not with the fruit and veggies you need for a healthy diet. Jazz up your plate with multi-coloured fresh fruit and vegetables,the more different shades the better - scarlet tomatoes, bright yellow peppers, dark red raspberries, dusky blueberries, bright green salads...one of the wisest easy healthy weight loss tips is simply to eat a rainbow, every day.

Add Fruit Or Veg To Every Meal

Yes, every meal can benefit from adding fruit and veg. You really need that minimum of five a day, and more is better. A breakfast-time smoothie or a scattering of fresh fruit on your cereal, an apple mid-morning, salad in your sandwich or one of these healthy soup recipes for weight loss and a piece of fruit for dessert, carrot sticks and hummus mid-afternoon, and a couple of servings of veg with your evening meal and you're done - and feeling fuller and healthier into the bargain.

Add Exercise

This easy healthy weight loss tip is the deal-breaker. You'll find it a whole lot harder to lose pounds if you don't switch to eating healthy and exercise. Even if you're exercise-phobic, give it a go. There are so many health benefits that you really can't afford not to.

Drink Water

Water is the best drink you can have, and if you usually drink sodas and soft drinks, you must switch to water in order to lose weight. You don't have to take your water cold and plain - have it hot in winter or first thing in the morning, and add a slice of lemon, lime or orange, some grated fresh ginger or a few sprigs of fresh mint for flavour. As with exercise, once you get into the habit of drinking more water, you'll wonder how you managed before. Drinking a glass half an hour before a meal can help curb your appetite and make weight loss easier.

Eat Salads

Salads don't have to be boring - there are 50 Healthy Salad Recipes in my handy little ebook. Don't keep salads just as side dishes. They make great main courses as well, just watch your serving size if the salad contains pasta or rice. Eating a bowl of mixed salad before your main course helps fill your stomach, so you won't be so tempted to overeat.

Don't Skip Meals

Never be tempted to miss meals in a quest to eat less. Your body is cleverer than you think, and if you deprive it of food it simply holds on to its stores of fat all the more tenaciously - because it has no idea when you're next going to stoke up with food? A great approach is to eat three small meals and two snacks a day, evenly spaced through the day. That way, your metabolism stays even, your blood sugar is stable and you're much less likely to get caught up in the starve/binge cycle that wrecks so many weight loss attempts. Find out more about how to lose belly fat healthily.

Plan Menus and Shop In Advance

Work out a week's worth of healthy meals, do your list and buy your ingredients all in one swoop, topping up with one or two fresh items during the week if you need to. This will also help you to save money on groceries. By planning ahead, you won't be tempted to dive out to the takeaway, or drag a pizza out of the freezer (and it's a good idea not even to keep pizza in the freezer...), when you come home and have nothing planned to eat. Remember to shop after you've eaten as well - never enter the supermarket with an empty stomach.
Get Support In Your Bid To Lose Weight
You've a better chance of success if your family goes along with your new healthier eating plans - and they stand to benefit as well. It can also be really helpful to swap notes with a friend who's also losing weight - try searching for online forums if you don't know anyone who can help.

Stay Off Slimming Diets

Another of the most important of our easy healthy weight loss tips - avoid punishing weight loss regimes, which keep you trapped in the cycle of yo-yo dieting. Learn more about eating healthy to lose weight. Go for a weight loss of no more than 1kg/2lb a week, and all of it done with that magical combination of healthy eating and exercise.

5 Top Exercises to Lose Weight

5 Top Exercises to Lose Weight


Just as eating healthy, it’s important to do some exercise as well. The best exercises will contain a cardio aspect and a toning aspect, as this will allow you to see the results fastest. Here are the top 5 weight loss exercises, and how many calories they burn!

1. Step Aerobics …
Calories Burnt: 800 cal/hr This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks. If you aren’t sure how to do these, check out 7 Best Ab Exercises. Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!

2. Bicycling …
Calories Burnt: 500 – 1000 cal/hr Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through the Tudors keeps me distracted, but working hard. In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming …
Calories Burnt: 800 cals/hr Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball …
Calories Burnt: 800 cals/hr The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this to be much more sociable, which keeps me working out for longer and stops me skiving my gym sessions!

5. Elliptical Burner …
Calories Burnt: 600 cals/hr This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really boring, so I split my session into ten minute bursts and do them throughout the day, and I find that listening to some upbeat music really helps as well.

Spanish Tortilla with Roasted Peppers and Spinach

Spanish Tortilla with Roasted Peppers and Spinach

Serves 10 to 12

A Spanish “tortilla” is similar to an omelet or frittata. Serve it up as a first course for 10–12 or in larger pieces as an entrée for 6.
Nutrition

Per serving (about 5oz/140g-wt.): 160 calories (70 from fat), 8g total fat, 1.5g saturated fat, 155mg cholesterol, 350mg sodium, 17g total carbohydrate (2g dietary fiber, 2g sugar), 7g protein
Ingredients

3 tablespoons extra-virgin olive oil, divided
3 cloves garlic, finely chopped
1/2 yellow onion, finely chopped
1 3/4 pounds red potatoes, unpeeled, cut into 1/2-inch cubes
Salt and ground black pepper to taste
1 1/2 packed cups (about 4 ounces) baby spinach
1 cup thinly sliced roasted red peppers, drained well
8 eggs, lightly beaten
Directions

Heat 2 tablespoons oil in a large nonstick (or well-seasoned cast iron) skillet over medium-high heat. Add garlic and onions, and cook about 2 minutes. Add potatoes, salt and pepper, stir well, cover and cook, stirring occasionally, until potatoes are just tender, about 15 minutes. Transfer to a large bowl, add spinach and toss well. Let cool 10 minutes. Wipe skillet clean. Stir peppers and eggs into potato mixture.

Heat another 1/2 tablespoon oil over medium heat. Transfer mixture to skillet and cook, running spatula around edges and gently shaking occasionally to prevent sticking, until eggs are set and bottom is brown, 12 to 14 minutes. Carefully invert onto a large plate. Heat remaining oil in skillet and slide tortilla back in, cooked side up. Cook about 5 minutes to golden brown. Transfer back to plate and let cool at least 10 minutes. Slice into wedges and serve.


Jessica Graf

Zesty Adzuki Bean Salad

Zesty Adzuki Bean Salad

Serves 6

Bring this adzuki bean salad to a picnic as a new and nutritious alternative to potato or pasta salads.
Nutrition

Per serving (about 4oz/116g-wt.): 220 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 190mg sodium, 32g total carbohydrate (6g dietary fiber, 3g sugar), 9g protein
Ingredients

1 1/2 cups dried adzuki beans
1/4 cup arame sea vegetable
1/4 teaspoon toasted sesame oil
3 tablespoons canola oil
1 1/2 tablespoons finely chopped ginger
1/2 teaspoon finely chopped garlic
1 1/4 cups basil, finely chopped
2 tablespoons rice vinegar
Pinch red pepper flakes
1 tablespoon tamari
1/4 cup lime juice
1 cup thinly sliced green onions
1 cup grated carrots
Directions

Put beans in a large bowl, cover with water and set aside to let soak for 8 hours or overnight.

Drain beans and put in a large pot with 8 cups water. Bring to a boil, then reduce heat and simmer until tender, 45 to 60 minutes. Drain and rinse gently under cold water. Set aside to let cool completely. Meanwhile, soak arame in cold water for 15 minutes; drain and rinse well.

Put oils, ginger, garlic, basil, vinegar, pepper flakes, tamari and lime juice into a large bowl and whisk to make a dressing. Add cooled beans, arame, green onions and carrots and toss gently to combine.

Oolong tea and weight loss

Oolong tea also known as wulong tea is shown to promote weight loss. All teas come from the same plant but when they are processed they can change from green, black, or Oolong tealeaves. Black tea is fermented, green tea is unfermented and Oolong is semi-fermented.

Oolong tea leaves are plucked from the plant and kept under controlled conditions and are allowed to be oxidized. The different processes tea leaves go through enable each tea leave to be beneficially different. Oolong tea tastes great and is delicious whether you enjoy it hot or cold. You want to enjoy a cup of tea at least 30 minutes to one hour before doing your walk, work out, or yoga session to enjoy the rewards. You want to drink the tea in the afternoon to stop mid day sweet cravings and energy slumps.

Oolong tea is effective in controlling obesity. Continuous intake of the tea will help enhance the function of fat metabolism and controlling obesity. Oolong tea can burn up to 157% more fat then drinking green tea. You want to drink two cups a day, this will help shed those stubborn pounds by boosting your metabolism, and it will also block the fattening effects of carbohydrates.

Oolong also contains a high amount of polyphenol. Polyphenols promote strong healthy teeth; improve cognitive functioning and mental well being, prevents eczema and allergies, clarifies your skin causing a healthy radiant glow, and it can also strengthen your immune system. When you eat too many carbohydrates you will experience weight gain because your insulin levels keep being increased. Drinking Oolong 15 minutes before you consume carbohydrates helps lower the rise in insulin.

You want to start your day with a cup of Oolong tea since it helps increase your metabolism. As you increase your metabolism you are also increasing your energy. You want to have another cup of tea before you enjoy your lunch, this again will give you another boost of energy to last throughout your day. Finally, you want to have another cup before dinner. If you drink your tea before meals it helps aid in breaking down food, boosting your metabolism, and also giving you a boost of energy. It will also help in curbing your appetite since you will get full from drinking a cup of tea before consuming your meal.