I am what you might call an old-fashioned cook. I cook like Paula Dean. Like she says, "I'm your cook, not your doctor." Needless to say, this doesn't always fit well with a diet! So, I am now trying to cook things that I like and in a way that is healthier. Tracy likes to share recipes. Here's one of mine. It's very easy, very yummy and not that bad for you.
Cranberry Onion Chicken
3 chicken thigh/leg pieces
1 can whole berry cranberry sauce
1 package dry onion soup mix
Remove all skin and visible fat from chicken. Separate leg and thigh. Arrange in a slow cooker. Sprinkle onion soup mix over it. Smother with cranberry sauce. Cook all day on low. Serve with sauce. Very good with rice.
I used the BodyMedia "create recipe" function and the numbers for this dish are pretty good (except for the sodium!).
Portion size is one leg and one thigh, or 1/3 of the recipe.
Calories - 411
Fat = 13 grams (29%)
Protein = 44 gram (43%)
Carbs = 27 grams (27%)
Sodium = 1,302 mg
I have made this same recipe with pork roast, too. It's very good. I tried it with beef once and didn't like it very much.
Monday, January 3, 2011
January 3, 2011
Yesterday went well. We butchered 4 hogs. Although it was bit warm (which makes the meat a little harder to work with) it was cold enough to keep the pork from going bad. The pork chops and roasts are trimmed of all visible fat and the sausage is very lean. After we showered and rested a bit, I cooked some of the sausage. There was absolutely no melted fat in the frying pan. None. Really. Boy, was it good! Fresh meat. No hormones. No antibiotics. Free-range. The animals are treated with respect and consideration while being raised and during slaughter. Processed properly. Cut and trimmed to order. You can really taste the difference. We have 3 more hogs and a steer to process this month. Our share will provide enough beef and pork for a year.
I had a pretty good day as far as my dietary and exercize goals were concerned. I did an hour on the treadmill in the morning. I took oranges and a vegetable tray. I ate my barbecued sandwich without a bun. But, I sucumbed to the raisin turnovers that my mother-in-law always brings. They are soft shortbread folded over raisins that are kind of like mincemeat pie filling. I ate 4. They were very good, as always. It wouldn't be a butchering day with the family without them! I counted them as 100 calories each.
For the day: Calorie deficit = 609. Steps - 12,335. Crunches = 30 (I actually forgot them yesteerday!)
Have a good day! Move more! Eat less!
I had a pretty good day as far as my dietary and exercize goals were concerned. I did an hour on the treadmill in the morning. I took oranges and a vegetable tray. I ate my barbecued sandwich without a bun. But, I sucumbed to the raisin turnovers that my mother-in-law always brings. They are soft shortbread folded over raisins that are kind of like mincemeat pie filling. I ate 4. They were very good, as always. It wouldn't be a butchering day with the family without them! I counted them as 100 calories each.
For the day: Calorie deficit = 609. Steps - 12,335. Crunches = 30 (I actually forgot them yesteerday!)
Have a good day! Move more! Eat less!
Sunday, January 2, 2011
Challenge Day 1
BodyMedia FIT data for January 1, 2011
Calories Burned - 3193 | Calories Consumed - 1423 | Total Activity - 0:45 | Moderate Activity - 0:45 | Vigorous Activity - 0:00 | Steps Taken - 6313 | Sleep Duration - 6:35 | Lying Down - 7:12 | Sleep Efficiency - 91%
I did 20 crunches!
I did 20 crunches!
We went to a party again yesterday so my time was limited. We did get my treadmill moved into the living room from the basement. I am not sure how much that is going to help though. I much prefer going to the gym! Tonight, my husband said that he would go to the gym with me. As soon as I am off work, we are eating dinner and then heading there. I can't wait. I have not set foot in the gym since the 23rd of December. The break has been very nice and has allowed me to do some reading.
I have jump started weight loss again. I am not sure if it is the break in the routine or the change in my diet. I suspect it is a bit of both but mostly change in diet (once again). If I start hitting a plateau, I start changing things up again. This will almost always result in weight loss. Last time, I increased my calorie intake and it worked! This time, I am changing what I eat and the quality of the food I consume.
2011 is going to a great year!
- Tracy
- Tracy
Sunday, January 2, 2010
Who says thirteen is an unlucky number? Look at all the 13s in my numbers from yesterday!
Calorie deficit = 1,313. Steps talen 13,833.
Needless to say, I had a good day on January 1st! I began the day by walking 1 hour at 3 mph on the treadmill. No only did that ensure I'd get 10,000 steps in, but it also gave me more than 1 1/2 hours of physical activity. It also really increased my calorie burn.
What people say about the benefits of exercize is so true. When I really exercize hard (Believe me, walking for an hour at 3 mph is hard exercize for me!) my attitude throughout the day is far better than when I don't. I have more energy, I eat less, and I sleep better.
I also stuck with my other dietary goals yesterday. No salt was added to my food. I ate only whole grains and non-fat dairy. I bought fish at Meijers for the month. Four different kinds of frozen fish which I'll prepare four different ways will make "Fish Tuesday" interesting.
Today we are butchering the hogs that Michael slaughtered yesterday. It'll be long day standing on my feet. I have control over the cuts and trim. This year, I'm having the guys trim all the fat off the roasts and chops. I won't take any "country-style ribs" or fresh side as they are way too fatty. Those cuts will all be ground as sausage. The sausage grind will be 90% lean.
I also decided against taking my usual Apple Spice Cake to share with everyone today. I decided on a vegetable tray instead.
I hope that everyone has a great day! More move! Eat less!
Calorie deficit = 1,313. Steps talen 13,833.
Needless to say, I had a good day on January 1st! I began the day by walking 1 hour at 3 mph on the treadmill. No only did that ensure I'd get 10,000 steps in, but it also gave me more than 1 1/2 hours of physical activity. It also really increased my calorie burn.
What people say about the benefits of exercize is so true. When I really exercize hard (Believe me, walking for an hour at 3 mph is hard exercize for me!) my attitude throughout the day is far better than when I don't. I have more energy, I eat less, and I sleep better.
I also stuck with my other dietary goals yesterday. No salt was added to my food. I ate only whole grains and non-fat dairy. I bought fish at Meijers for the month. Four different kinds of frozen fish which I'll prepare four different ways will make "Fish Tuesday" interesting.
Today we are butchering the hogs that Michael slaughtered yesterday. It'll be long day standing on my feet. I have control over the cuts and trim. This year, I'm having the guys trim all the fat off the roasts and chops. I won't take any "country-style ribs" or fresh side as they are way too fatty. Those cuts will all be ground as sausage. The sausage grind will be 90% lean.
I also decided against taking my usual Apple Spice Cake to share with everyone today. I decided on a vegetable tray instead.
I hope that everyone has a great day! More move! Eat less!
Saturday, January 1, 2011
January 1st!
Like Diana, I am going to post some of my health related resolutions...
- Eliminate Diet Coke almost entirely from my diet. I won't beat myself up if I have a couple a week.
- Drink GREEN tea - 7 times the antioxidants as black tea with less caffeine
- Prepare and plan meals in advance as much as possible.
- Eat a whole grain hot breakfast each morning with an orange or fruit with vitamin C (increases the LDL stabilizing effects by 4 fold) I will have a freezable recipe for you very soon!
- Remove cheese from my diet so that I eat it less than once per week.
- Increase my nut intake and monounsaturated fats
- Take my fish oil supplement daily
- Do not eat bread unless it is 100% whole wheat.
- Remove ALL HFCS from my home and do not allow it to enter. I will not beat myself or my kids up over this though. We will be searching for alternative brands of ketchup and such.
- Limit my animal fat and protein intake to about 10% of my diet.
- Try to eat 3 different colors of fruit and vegie at lunch and dinner. White and brown do not count as a color!
- Blog each day.
- Share what I am learning with my blog friends!
- Keep going with the aerobic exercise and add resistance training at least 2 times per week.
2011 is going to be a fantastic year where lots of aspirations will be realized. Life is good!
- Tracy
- Eliminate Diet Coke almost entirely from my diet. I won't beat myself up if I have a couple a week.
- Drink GREEN tea - 7 times the antioxidants as black tea with less caffeine
- Prepare and plan meals in advance as much as possible.
- Eat a whole grain hot breakfast each morning with an orange or fruit with vitamin C (increases the LDL stabilizing effects by 4 fold) I will have a freezable recipe for you very soon!
- Remove cheese from my diet so that I eat it less than once per week.
- Increase my nut intake and monounsaturated fats
- Take my fish oil supplement daily
- Do not eat bread unless it is 100% whole wheat.
- Remove ALL HFCS from my home and do not allow it to enter. I will not beat myself or my kids up over this though. We will be searching for alternative brands of ketchup and such.
- Limit my animal fat and protein intake to about 10% of my diet.
- Try to eat 3 different colors of fruit and vegie at lunch and dinner. White and brown do not count as a color!
- Blog each day.
- Share what I am learning with my blog friends!
- Keep going with the aerobic exercise and add resistance training at least 2 times per week.
2011 is going to be a fantastic year where lots of aspirations will be realized. Life is good!
- Tracy
January 1, 2011
Happy New Year!!!
I am so excited to begin the January Challenge! I know that both Tracy and I will do our very best. I am confident we can achieve ALL the goals that we set this month.
I have 80 pounds to lose and I plan to lose it in 53 weeks. (That's 1.5 pounds a week for all you mathematicians out there.)
Once again here are my resoultions for 2011:
10,000 steps a day
750 daily calorie deficit
No added salt to food
Only non-fat dairy
Only whole grain (except rice)
Limited cheese
Fish once a week
And, a resolution related to the health of others -- Give blood every 8 weeks.
Sure, the bar is high. So are my expectations. Join me in the quest for health and well-being!
I am so excited to begin the January Challenge! I know that both Tracy and I will do our very best. I am confident we can achieve ALL the goals that we set this month.
I have 80 pounds to lose and I plan to lose it in 53 weeks. (That's 1.5 pounds a week for all you mathematicians out there.)
Once again here are my resoultions for 2011:
10,000 steps a day
750 daily calorie deficit
No added salt to food
Only non-fat dairy
Only whole grain (except rice)
Limited cheese
Fish once a week
And, a resolution related to the health of others -- Give blood every 8 weeks.
Sure, the bar is high. So are my expectations. Join me in the quest for health and well-being!
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