Hungry Much???

When I first started this journey, I don't think I was all too serious about my nutrition. Sure I would eat healthier options of things I liked, but I would also mindlessly munch on little pieces of dark chocolate, heck, even eat a WHOLE bag of Cheetos on occasion. I know, I know, not good. I finally realized that my constant lack of food monitoring was sabotaging all of my efforts to slim down and get healthy. So I started looking for other alternatives to snack and eat.

Today I decided to list some calorie light foods that are very filling.

1. Fish: 3 ounces of fish is roughly 100 calories.

2. Soup: You can have 1 cup of soup and consume 50-100 calories.

3. Air popped Popcorn: 3 cups of this treat is only 93 calories (remember, no butter).

4. Lean Beef: You can still have 3 ounces of a good steak and only consume 160 calories.

5. Apple: Remember that saying an apple a day keeps the doctor away, well it is also on 50-100 calories.

6. Anything wholegrain or whole wheat: These calories vary, but they are more filling and nutritious than the white varities.

7. ALL vegetables: 1 cup of vegetables is 5-80 calories. I LOVE my veggies!

8. Skinless chicken: half a cup of skinless chicken is around 100 calories.

9. Oatmeal: This is one of my breakfast go to's, and it is 150 calories for 1/2 cup.

10. Grapes: I don't know about you but they go quick in my house, and they are anywhere from 50-100 calories per cup. This also applies to most fruit. So eat up!

I know it takes time to get your eating under control. Just remember to take it one day at a time, replace on bad choice with one good choice per week. You'll be suprised at the difference it makes. If you focus on being healthy, then the weight loss will follow. It took me a long time to realize this, and I hope I can help someone realize it sooner than I did.

Here's a recipe for everyone:


Spinach-Stuffed Salmon Fillets

Total Time: 25 minutes
Prep Time: 5 min.
Yield: 2 servings

Ingredients:
2 (4-oz.) raw wild salmon fillets
Sea salt and ground black pepper (to taste; optional)
2 cups fresh baby spinach, coarsely chopped
1 Tbsp. chopped, dry-pack sun-dried tomatoes
¼ cup chopped raw almonds
Nonstick cooking spray



Preparation:
1. Heat oven to 350° F.
2. Cut a slit lengthwise ¾ of the way through each salmon fillet, making sure not to cut all the way through. Season with salt and pepper if desired. Set aside.
3. Combine spinach, tomatoes, and almonds in a medium bowl; mix well. Spoon ½ of the mixture into each slit.
4. Arrange fillets on baking pan lightly coated with spray.
5. Bake for 15 to 20 minutes, or until salmon flakes easily when tested with a fork and the spinach mixture is heated through.

Nutritional Information: (per serving)

Calories:241 Fat:13g Saturated Fat:2g Cholesterol:62mg Sodium:220mg Carbs:5g Fiber:2g Sugars:1g Protein:26g




Be sure to follow me on Facebook at www.facebook.com/teamfitmckinney.

Deliciously yours,


Lisha

Setting the Example

These past couple of days have had me thinking. Mostly because I set up a group on Facebook called the No Junk Food 5 Day Challenge. For 5 days people in the group were not allowed to eat any junk food whatsoever. There were many takers, and they all thought they would die! Suprisingly, the ones that committed to the challenge made it through and even said that they enjoyed the challenge and felt better. Some even involved their kids! This whole thing got me to thinking about setting the example for your family and those around you. This not only applies to a healthy lifestyle, but also everyday living. Let's start with family, especially kids. Now I get up and workout in the mornings, sometimes on the weekends I do it later in the day, but nonetheless, I get it done. Recently, I had a day where I was lacking a little motivation. I popped in my DVD and started my workout. I had made about 2/3 of the way through when I decided I had had enough, and was going to just stop. While I'm working out, my girls sometimes watch me or join in. Well this particular day was a "let's watch mommy" day. So as I was saying, I had decided to stop the DVD. Right after I said, "I'm tired...I quit," my oldest daughter said, "Mom, don't quit you only have 12 minutes left." I realized she was right. So for the rest of the workout my daughter pushed me to finish. After I was done, she told me, "Way to go Mom! You did it!." That made me feel good and realize that even when I don't feel like it, they are watching me, making sure I get it done. Even if they don't always participate, they know that being healthy and exercising is important. On to family example number 2. When we go grocery shopping, my husband and I generally get the more nutritious foods for us. Somehow we put it in our minds that the kids didn't like or want any of the good for you things that we ate. Well on our last shopping trip, we did like we usually do, get us some good for you foods, and bought the kids some not so good for you foods. Well, when we got home and unloaded the groceries and the kids got home from school, they went to the fridge to see what we had. My son, who eats ANYTHING, tells me, "You and dad always get the good stuff for you and buy us the junk." Boy, that statement hit me like a lightening bolt! I didn't realize that my kids were wanting to eat the things that we ate. It made me realize yet again that we set the example for our children. If they see your eating habits change, then alot of times their eating habits will change as well. It made me realize that even when I don't think they are watching they are and they want to be a part of it too. We instill healthy habits in our children. If we do it now, they won't have to play catch up when they get older. We put them on the right path and they will be successful. They may stray, but they still have what they need to get back on track. Now, back to this challenge group. I gave the challengers a list of things to do, like upload a pic after a workout, share their meals, motivate others, etc. In order for them to want to do this, I needed to set the example. So I posted pictures after my workouts, tried to motivate others and encourage them, and shared some of my meals. My husband, and one of my closest friends, who are my partners on this healthy lifestyle journey, also did the same thing. Lo and behold, what do you??? The challengers started doing the same thing. Let me tell I had a proud mommy moment with this group of people. They kept the challenge fun while learning some new things about themselves. How could I expect others to want to do something that I asked, if I didn't do it myself? Like I said, even when you don't think anyone is watching, they are. You never know who you might motivate or inspire even when you don't think anyone is watching. Just continue to be consistent, do your best, and forget the rest! I hope you have a fabulously fit and fun weekend! Deliciously yours, Lisha