Summer swelling means more water intake.

Hi, Everyone:

I've been busy weeding gardens, and all the rest of summer-time duties and have discovered swelling in my fingers as a result, I guess. Some of it is arthritis, I'm sure, but I believe the humidity and heat are a factor to my swelling, as well. So, I started upping my water intake again and I think it's helping.

It reminded me of how important it is to keep up with drinking that clear, fresh life-sustaining substance and so I thought I'd remind us about it here.

We should be taking in about eight cups of water a day, and I'll admit, I haven't been lately. But I'm getting back on track. With the summer heat, it is even more important that we get enough fluids into us.

So, please, join my challenge of keeping track of your daily pure water intake. Let's see who can reach the goal of eight cups a day for four days in a row. I'll check back in on Tuesday and report my water intake. I hope you will, too!

Blessings to all and may you all have a wonderful Canada Day weekend!

Eileen

Tired and Frustrated...

...is giving me cravings for what I ought not to have right now.

Luckily I hadn't taken my yummy calcium chocolate supplement, so that took care of the urge. It's just a little rectangle of a chewy chocolatey morsel, but it did the trick.

What do you guys do to ward off unwanted cravings when you don't have time to run, walk, or occupy yourself in something that won't allow you to eat the forbidden?

Blessings,

Eileen

Sorry, It's been a while.

How is everyone doing? Battling the junk food desire, I hope. Working out efficiently, I trust.

As for me, I haven't been getting near the amount of vege's into me as I ought to be. So I made popcorn tonight. Hey, does popcorn count as a vege? I don't think so, but I sure enjoyed it, anyway. Our farmer's market up the road is open again and I love their gourmet white popping corn. Hardly needs any butter to season it, certainly no salt. It just a nice light snack and I quite enjoyed it.

Salsa is another great snack I've been enjoying lately. You just have to watch the amount of tortilla chips or crackers that you use for dipping when eating this healthy snack.

So, tell me, what healthy snacks are you eating lately? I would love to know.

Blessings,

Eileen

Carb/Starch Portioning

Hi, All:

I thought I'd continue on with the portioning lists to share. Today we'll take a look at my favorite list of foods. The portions are downright cruel to people like me who crave carbs, but here is where I really get show self-discipline. You up for the challenge?

Breads:

Regular brown or rye bread -- 1 serving = 1 slice
Diet bread -- 1 serving = 2 slices
Bagels (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 bagel
English muffins (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 muffin
Hamburger buns (diet kind again) -- 1 serving = 1 bun (Yeah, we can have a whole lean hamburger with the bun and only use 1 starch and 1 protein)
Melba Toast -- 1 serving = 3 slices
Flat Bread -- 1 serving = 2 slices

Cereals:

The cooked ones like Cream of Wheat, rolled oats, red river-- 1 serving = 1/4 cup, uncooked (Thankfully these over double in quantity when cooked, usually)
Cold Cereals, such as all bran, cheerios, corn flakes, rice krispies, etc. (No, don't include the high-sugar kid's favorite cereals in this list, please) -- 1 serving = 1/2 cup

Some Miscellaneous Starches I frequently consume:

Couscous 1/2 cup precooked
Crackers (unsalted--remember the sodium intake watch) 3 squares
Pasta -- 1/2 cup Cooked (Lucky for us, this packs in quite tight when measuring soft noodles)
Popcorn, unsalted, microwave kind (Love this for a snack) 3 cups, popped
Potato (I'm a meat and potato girl) 1 small
Rice 1/4 cup, Cooked (spread it on the plate so it looks like more)
Wheat germ (I often mix this in with my low-fat yogurt to get a different texture) 1 tbsp.

There are lots of other healthy starch choices out there, check out the package for serving size and stick with it to help you lose or maintain your weight.

Keep up the fight and grab those measuring cups before you fill your plate!

Blessings,

Eileen

Portion Control

Hi, All:

I've decided to switch to Tuesday and Thursday posting here as life is crazy busy for me.

I thought today I'd offer a few "recommended" portion sizes from the Protein selection. Now these aren't what we tend to eat in terms of quantity, it's what we should count as a single serving that I'm offering here.

I know, we don't like thinking of that, but reality is, if we want to lose weight or keep it off, we need to deal with portion control! Keep in mind that these amounts are all measured in the raw state, prior to cooking. There's no allowance allotted for shrinkage, sorry, guys! And I'm also referring to the leanest, lowest fat options as well. So choose wisely.

Beef: 4 oz. (And, yes, I do use a little kitchen scale and weigh my food.)
Poultry (dark meat): 4 oz.
Poultry (white meat): 5 oz.
Fish: 5 oz.
Pork: 4 oz.
Veal: 4 oz.
Lamb: 4 oz.
Liver (beef, calf, chicken): 4 oz.
Wild Game: 4 oz.
Deli Slices (remember to look for low-sodium as well as fat-free): 125 g
Salmon (Canned, water-packed): 4 oz.
Tuna (Canned, water-packed): 4 oz.
Egg Whites: 4 large
Eggs (Whole): 2 large
Cottage Cheese: 1 cup

Beans are another great source of protein, but they contain a high amount of starch, so keep that in mind while calculating your daily intake. For a 1/2 cup of the following beans you should count the serving as 1/2 protein plus 1 full starch.

Black beans
Kidney beans
Lentils
Soybeans

Happy weighing and measuring everyone!

Blessings,

Eileen