April Stars

I use sea salt too from time to time !!!

I must print this out!! Don't have time on the boards to read all. Won't promise to follow it to a T...but will have it to provide direction!!

... Good to hear that you liked the list !!

what a true blessing !!

what a true blessing !!

I heard this song ... this summer while at Family Camp & it was beautiful and so I do hope that you all will enjoy as much as I have !!

PART 3 ...

WALKING TIPS

Start with a small goal of 15 to 20 minutes per day. Add a few minutes each day, and your total time will increase before you know it.

Start out slow as a warm-up, pick up the pace in the middle of your walk, then slow down towards the end for the cool-down. As your total walking time increases, make sure that the middle period is longer.

Always wear loose fitting, comfortable clothing. Tight pants might help you avoid overeating, but they will cut your walk short. Wearing breathable fabrics, instead of nylons or other fabrics that make you sweat, will help you to walk longer.

Prevent chafing by using a product such as BodyGlide, a non-oily sports lubricant.

Invest in good walking shoes. Don't rely on cheap sneakers or other shoes not designed for this purpose. Good walking shoes will support your feet

Practice good posture. Carrying yourself properly will improve your strides and minimize any aches and pains later.

Be Safe. Walk in familiar, well lit areas. Carry a cell phone, in case you need help.

Have fun with it. Bring a friend, walk a dog, or wear headphones and listen to your favorite music.

If you wear headphones, make sure you keep the level low enough so you can be aware of what is happening around you.

Move your arms. You can increase your stride and add power to your walk if you move your arms correctly. Bend them at a 90 degree angle and pump up and down as you walk.

Earn your trip to the mall by briskly walking the perimeter at least once before you even think about going inside a shop.

Keep a log. Track your progress by logging your steps, mileage, or time walked. Buy a small notebook, or use our handy printable walking log.

Encourage a longer walk by packing a snack or drink for a break. Carry in a fanny pack or a very lightweight backpack. Pick your destination, enjoy your snack and break, then walk home.

Don't leave home without a couple of bandaids, just in case you get a blister.

Walk after work to relieve any stress from the day. You'll look forward to this peaceful time of day.

Go back to school and use their track. You may need to call in advance to learn when it is open to the public.

Avoid concrete if possible, as it is harder on your feet. Choose softer pathways such as dirt or grass.

Park at the far end of the parking lot. It's more fun than driving around endlessly looking for a close parking space!

Hide your remote control. Take advantage of the extra steps you'll get if you keep walking to the tv to change channels.

Turn off the TV. Forget reality TV. Go outside for a walk, experience reality as it was meant to be.

Mow your yard more frequently. You not only get extra steps, but you'll make your neighbors envious.

Buy pedometers for everyone in the family. Comparing steps can help encourage everyone to walk more.

Pay for your dessert by walking it off. If you can't resist the slice of pie that contains 400 calories, determine how long it will take to walk it off, and get to it.

One mile = 100 calories. This is the general rule of thumb for a 150 lb person. This varies, based on your weight and age. The more you weigh, the more calories you burn walking the same distance.

Join or start a walking club. Organized walks can be fun, and a great way to meet others that enjoy walking.

Keep it up for 21 days. Research has shown that it takes 21 days to establish behavioral routines. Make yourself walk 21 days & you will likely stick to it without thinking as much about it.

Borrow a dog. If you don't have your own dog to walk, volunteer to walk your neighbor's dog.

Do you daydream? Start visualizing new walks, adding extra steps, and planning your walking activities. If you think about it, you are more likely to do it.

Walking reduces your appetite. What better way to spend your time before a meal?

Save your heart: According to JoAnn E. Manson, professor of medicine at Brigham and Women's Hospital/Harvard Medical School, brisk walking three hours a week can cut the risk of heart disease by as much as 40 percent.

Change your route. Plan a variety of walking routes, so you won't become bored. If possible, have a different route for each day of the week.

Take quicker steps, not longer strides. Your stride length may increase naturally, but focusing on quicker steps will help you burn more calories.

When shopping for shoes, bring along the socks you will be wearing, for proper fit. Make sure you have wiggle room.

Walking vs. Running. According to Dr. Dean Ornish, "All things being equal, you will burn more calories by running an hour than walking an hour. It is true that walking a mile will burn more calories than running a mile -- although it takes longer to do so.

When you run a mile, you're burning mostly sugar, or a carbohydrate, which is how your body gives you fast energy in bursts. When you walk a mile, it gives your metabolism time to switch from burning carbohydrates to burning fat. The risk of injury whether shin splints or knee injuries or back pain is directly proportional to the intensity of exercise. So is the risk of sudden cardiac death.

Walking gives you most of the health benefits of more intensive exercise while minimizing these risks. More is better, but only if you do it consistently. So, if you want to burn the maximum amount of calories, then run for an hour rather than walking for an hour. But do it consistently; otherwise, you're better of walking. "

Walking improves older arteries. A 12 week study of women over 60 that were healthy, but did not exercise, showed that walking caused a 50% improvement in elasticity of arteries. The women added just 45 minutes of walking, 5 times per week.

Invest in a treadmill. If you don't live where you can regularly walk outdoors, investing in a treadmill can be very worthwhile. Most people find a motorized treadmill is easy to use and encourages more walking. Manual treadmills are often difficult and clumsy, and more likely to turn into coat racks.

Walk more than once per day. You may find it easier to schedule 2 (30 minute) walks instead of one hour. Plus, spreading the walks out helps keep your metabolism boosted, so you burn more calories even when you aren't exercising.

Walk by Video using a walking DVD/VHS program such as Leslie Sansone's Walk off the Pounds. ( I have this program & is is great !! )

March in place while watching your favorite tv shows.

Compete with your coworkers, see how can get in the most steps around the office.

Walk on water, or rather IN water, by taking a water walking class. This method can make your leg muscles even stronger.

If you enjoy yard sales, park at a corner and walk to each sale in the neighborhood, instead of driving.

PART 2 ...

SERENITY

08. Expand your food journal - If keeping a food journal is part of your diet, consider turning the tedium of calorie calculations into a larger conversation about your state of mind. Fill your food journal with poems, your own paintings or drawings, your private thoughts, or even pictures you've clipped from magazines or catalogs. Getting in touch with your creative side is a therapeutic way to relax.

09. Yearning for Yoga - There's something about the slow, even movements of yoga, combined with the focused, deep breathing, that leads to an inner sense of peace. Plus, yoga can help you build strength and tone your muscles. So find a yoga class at your local gym or yoga studio that fits your schedule. Or if you'd prefer, buy a yoga video that will walk you through a stress-relief or strength-building routine. Here's a yoga sequence that will elevate your mood at home or even at work.

EXTRA TIPS

Step 1: Mountain pose - Stand with your feet together and your palms pressed together over your heart. Inhale and exhale deeply through your nose. As you stand in this still state, allow whatever thoughts drift into your head to pass through, and let them go. Hold the pose for as long as you like.

Step 2: Forward fold - From a mountain pose position, dive your hands down to reach the floor in front of you. Press your palms into the floor, your feet or your shins wherever you can reach. Inhale and exhale for a few breaths. Release your back, allowing the tension to float out of your body. Hold this pose for three breaths.

Step 3: Spinal twist - Bring yourself to sit cross-legged on the floor. Slowly twist your upper torso to one side, using your hands to support your body. Breathe deeply as you hold the twist. Slowly change sides. Spinal twists are terrific for releasing tension, allowing positive energy to flow through your body.

LOW CARB SECRETS

~~ Eat regularly spaced meals & snacks, approximately every 4 to 5 hours, to avoid feeling famished & to keep energy levels high.

~~ Eliminate as much sugar as possible from your diet: soda, sweetened beverages, fruit juice, cookies, cakes, candies.

~~ Choose as many unprocessed foods as possible. Don't worry if you use highly processed convenience foods some of the time -- just minimize the damage as much as you can.

~~ Drink water between meals. If you must have flavored water, make your own. (Even sugar-free flavored water is high in artificial sweeteners, which will perpetuate your sweet tooth.) Add lemon, lime or orange slices to plain seltzer water for a refreshing taste w/out sugar.

~~ Take a daily multivitamin/mineral supplement for nutrition insurance.

SNACK IDEAS { On the Run }

* Half cup trail mix ( ¼ cup peanuts mixed with 2 TBLSP. dried fruit)

* Eight saltine crackers with 2 ozs low-fat cheddar cheese

* Low-carb snack bar (choose one between 150 & 250 calories)

* 2 ounces string cheese & ½ cup grapes

FAMILY - FRIENDLY

* 1 cup cut-up veggies (try green or red pepper, celery, jicama & carrots) with ¼ cup low-fat ranch dressing for "dip"

* ½ toasted English muffin topped with 2 ozs melted low-fat cheese & ¼ sliced apple

* ½ cup guacamole with 6 baked tortilla chips

CHEAP & EASY:

* 2 stalks celery w/ 2 TBLSP. peanut butter

* 1 cup low-fat cottage cheese w/ ½ cup fruit canned in water

* Hard-boiled egg w/ 1 slice of whole-grain toast topped w/ 1 tsp. tub margarine

* ½ cup water-packed tuna mixed w/ 2 TBLSP. low-fat mayonnaise & chopped celery; 6 whole-grain crackers

~ to be continued ~

thank you joi ... I will have to check her post out soon !!

SPICE IT UP

Being on a weight-loss program takes plenty of discipline, stamina, and motivation. If the pounds aren't coming off as fast as you would like to them to, it's easy to feel discouraged. But don't give up! With some small adjustments you can enjoy your new regimen and lose the weight, too. Here are nine simple ideas to lift your spirits and keep you motivated.

01. Don't deprive yourself of dessert - If you find yourself craving something sweet, give in. Lynn Grieger, a registered dietitian & certified diet educator, says it's okay to take a guilt-free moment to enjoy one or two pieces of candy or a low-fat cookie once in a while. That's because denying yourself a small treat could lead to an even bigger chocolate-cake-binge later. Plus, allowing yourself a small treat every other day is a more realistic way to eat & live which means you're more likely to stick to your healthy eating habits in the long run.

02. Spice up your diet - Tempt your taste buds by incorporating a variety of herbs and spices into your recipes. Grieger suggests sprinkling paprika over hummus or mixing dill and parsley into a vegetable egg-white omelet. These herbs and spices add extra flavor and color to two healthy foods, with few or no additional calories.

TAKE COMFORT

3. Drink warm beverages - So many diets focus on cold salads and extra fruits and vegetables after a while you're just craving some comfort food. So sooth your stomach and soul with a comforting cup of herbal tea, hot cider, or low-fat hot chocolate. Grieger says warm beverages can act as appetite suppressants. So curl up on your couch and sip your way to serenity.

04. Create a pretty presentation -

Sometimes the worst part about dieting is the repetition of meals. Here's an idea to make each meal special: Serve your meals on beautiful dishes. Instead of eating fat-free yogurt out of the container, spoon it into a parfait glass and top it with colorful berries. Or get out your best china for your morning bowl of oatmeal. After all, treating your body right is the biggest special occasion of all.

05. Smile when you eat - Research shows that the physical act of smiling can actually make you feel happier. We know you're wishing that handful of carrots were M&Ms. But forget about it. You should be smiling smugly with the knowledge that you're putting healthy fuel in your body that will ultimately lead to a happier, and probably skinnier, you.

SIMPLE SECRETS

06. Add carbs to your low-carb diet - Did you know that your low-carb diet could be making you feel depressed? Eating carbohydrates releases serotonin, the hormone responsible for feelings of calm and well-being. Depriving your body forces your brain to stop regulating serotonin. And eating high-fat, high-protein diets could make you feel irritable and sluggish. If you're really feeling down, you might consider switching your diet to one that incorporates complex carbohydrates such as whole grains, vegetables, and fruits to give you long-lasting energy.

07. Take a walk - After your meal, replace your temptation for dessert with a breath of fresh air. Walking after meals aids digestion. And in addition to burning calories, a 10 or 15 minute walk can give you a pleasant feeling of calm & contentment. Be sure to pace yourself so that you don't get a cramp.

~ to be continued ~

The board administrator has not authorised you to create Blogs .... This is the message I am getting when I go into my part to post one ... is there something I am doing wrong ?

I made this a few years ago for Thanksgiving and it was a BIG HIT !!!

SPLENDA PUMPKIN CHEESECAKE

Crust 1 cup graham cracker crumbs

1 1/2 teaspoon cinnamon

1/4 cup SPLENDA® No Calorie Sweetener, Granular

1/3 cup light butter, melted

Filling

3 - 8 oz pkg. fat free cream cheese

2 - 8 oz pkg. reduced fat cream cheese

1 1/2 cups SPLENDA No Calorie Sweetener, Granular

3 tablespoons all-purpose flour

2 teaspoons cinnamon

1/2 teaspoons nutmeg

3/4 teaspoon ground ginger

1 pinch of ground clove

1 - 15 ounce can LIBBY'S canned pumpkin

1/4 cup fat free half-and-half

1/2 cup egg substitute (e.g. Egg Beaters)

1 tablespoon vanilla

Topping

2 cups reduced fat sour cream

1/2 cup SPLENDA No Calorie Sweetener, Granular

1 teaspoon vanilla

2 drops maple flavor

Crust -

Preheat oven to 350° F. Spray a 9-inch springform pan with baking spray. Set aside. Mix crust ingredients together and firmly press onto bottom of prepared springform pan. Bake 12-15 minutes or until lightly browned and firm. Cool. Blend together cream cheese, SPLENDA® Granular, flour and spices on medium speed in an electric mixer until cream cheese is smooth and lump free. Scrape sides of bowl. Add pumpkin. Mix on medium speed until well blended. Scrape sides of bowl and mix until mixture is smooth and lump-free. Turn mixer on low and slowly add half-and-half, Egg Beaters and vanilla. Blend until well mixed. Pour over prepared crust. Bake in preheated 350° F oven 50-60 minutes or until center is slightly firm. Remove from oven and cool. Prepare topping. Blend all ingredients together in a small bowl until well mixed. Pour on top of cheesecake and spread evenly. Return to oven and bake for 15 minutes. Remove from oven and cool 20-25 minutes on a wire rack. Chill 4- 6 hours or overnight in the refrigerator. This, like all cheesecakes, is best if prepared a day in advance.

family ... wanting to spend more time with them !!