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Friday, February 13, 2015

Episode_71_Trevitorial_Achievable.mp3


http://MakeYourSomedayToday.com/Achievable

The opening segment is from MYST 67 Trevitorial: Are Your Goals Dumb?

NPR and their podcast TED Radio Hour can be found here. The specific show that I referenced in this Trevitorial is from November 26, 2014, and it is entitled "To The Edge". It--and all of the other episodes--are fascinating!

Challenging goals are important. Impossible goals are damaging to the person's spirit. It is a fine balance, but it can be found.


Check out this episode!

Episode_72_Listener_Question_Supplem.mp3


http://MakeYourSomedayToday.com/Supplements 

Dan, a Varsity Squad member from Palm Beach, Florida asked a question (via the MYST Speakpipe system) about which supplements (protein, vitamins or other) should be used for weight loss.

I have my answers. But please note: my answers are correct for most people, but certainly not all. If you have a condition that would prevent you from following me advice, then please do not use my suggestions. We are all different and have different needs. Just because my "in general" advice is valid does not mean that you are "in general."


Check out this episode!

Wednesday, January 28, 2015

My First Ever Survey!

Who reads my blog? I really don't know. And because I don't know, it is hard to provide the best possible information.

I created a short (10 question) survey, and it will only take a couple minutes to complete. It is totally anonymous.

Please help me out.  I will close the survey on Monday, Feb 2, 2015.

My MakeYourSomedayToday survey.

Thanks!

Monday, November 24, 2014

My Secret Cranberry Relish Recipe


When I was growing up, no Thanksgiving meal was complete without cranberries. Unfortunately, it was canned cranberry sauce. And "sauce" isn't the right word. It was actually more like cranberry gelatin. Yuck. (If you like it, that's fine, you can have my share of it.)

This is real cranberry relish. Fast and easy, healthy and delicious. Give it a try!

Cranberry Relish
Serves 6-8
1 pound fresh cranberries, washed
1 apple, quartered and cored
1 navel orange, peeled
Sweetener, to balance tartness. Depending on the sweetness of the apple and orange, this may not be needed.

Place all ingredients in food processor. Process until evenly chunky. Chill and serve.


Nutritional data (per half-cup serving)0
Calories:        44
Fat:               0.1g
Sat fat:             0g
Chol:                0g
Sodium:     1.1mg
Carbs:         11.6g
Fiber:               3g
Protein:         0.4g

A variation is adding one jalapeno pepper for a nice southwest flavor.

Saturday, November 22, 2014

My Secret Thanksgiving Stuffing Recipe

(Photo to be added later.)

Poultry Stuffing
Makes 12 portions (approximately 4 ounces by weight, about 2/3 cup by volume)

This looks like a scary long recipe, but it is really very simple.

18 slices Healthy Life bread (or any preferred bread.)
2 tablespoons olive oil
1 large yellow onion, diced
4 stalks celery, diced
2-4 clove garlic, mashed and minced
Spices and herbs (rubbed sage, garlic powder, onion powder, black pepper, celery salt or anything similar.)
Chicken stock (approximately 2 cups) warmed, but not boiling

1. Preheat oven to 425F
2. Lay bread slices on counter. Spray lightly with cooking spray.
3. Sprinkle lightly with sage, onion, garlic, pepper and celery salt.
4. Lay on cookie sheets in oven, until beginning to brown and are dry (about 30 minutes).
5. When toasted, cut into small cubes. Set aside in a large bowl.
6. In a large non-stick skillet, heat over med-high.
7. Add olive oil. When hot (the oil should shimmer) add onion and celery.
8. Saute until the onion begins to turn translucent (2-4 minutes.)
9. Add garlic. Saute for 1 minute.
10. Add 1 teaspoon rubbed sage, 1/4 teaspoon each celery salt (or powder) and black pepper. Saute for 1 minute.
11. Pour onion-celery mixture over bread cubes.
12. Pour half the chicken stock, gently mixing. Add more stock as needed. Mixture should be evenly moistened, but not soupy. (If you add more stock, and it doesn’t get absorbed, that is too much. Pour it off.)
13. If you still need more liquid, you can use hot water, or any preferred liquid for added flavor: beer, wine, apple juice/cider.
14. Preheat to 350.
15. Put stuffing a 2 quart casserole, sprayed with cooking spray for easy clean up.
16. Bake uncovered until hot (30-45 minutes.)

Nutritional data:
Calories:       80
Fat:              2.4g
Sat fat:         0.3g
Chol:           0mg
Sodium:  109.mg
Carbs:        14.7g
Fiber:           3.4g
Protein:        3.3g

A few notes:
I use my own homemade chicken stock, which has no added salt. That accounts for the low sodium numbers in this recipe. You can use commercially prepared stock, but it will have more sodium. On the other hand, you can find fat free chicken stock, which will result in even lower calories per serving because mine isn’t fat free. (Everything is a trade-off.)

Use your favorite herbs and spices. Penzey’s Spices makes incredible mixes. Their Sunny Paris is excellent in this.

Instead of Healthy Life bread, use your favorite bread. Whole wheat makes a much more robust version (and needs more liquid). Cornbread is sweeter and more delicate.

Add hot peppers if you like a spicy version.

If you want a sweeter variation, add 2 chopped apples or pears to the onions and celery.

Mushrooms work well in this (I like fresh baby bellas.)

Add meats (bacon, chicken/turkey trimmings, sausage, burger, oysters/clams, chorizo, Andouille, bratwurst or anything) if you want. It will add calories, but also add more flavors.

I don’t like to stuff turkeys. It slows the cooking time on the birds, increasing the risk of dried breasts while you wait for everything to cook. That is why I make it in a casserole separately.

Monday, November 3, 2014

Are You Riding in Back, or Up Front?

Photo by Matthew Clark, via Unsplash.com

In the photo above, the person in the back is on a nice ride, but he has no control over where he is going. He doesn't even have an oar in his hands. He is passively along for the ride. If he ends up in a good spot, maybe a sunny bank along the lake, then he chose wisely. 

But if the front person is over-eager, and aggressively tries to paddle through the rapids of a river, the trip will probably end differently.

What does that have to do with weight loss, or any goal achievement? This idea builds on the concept of being your own person. Take charge. When you passively exist, you only receive what others decide for you. In the USA, we are soon going to have national, state and local elections. Vote! Take a stand. Choose a position. Make your choice. If you don't vote, and you don't like the election outcome, you are not in a position to complain.

If you are on a weight loss journey, you really can't do it passively. It takes action, determination and drive to lose weight. Oh, well, actually you can do it passively, in a fashion. If you are using prepackaged meals, that is a relatively passive method of weight loss. But the problem is that it doesn't let you learn how to eat healthy for the rest of your life. If you follow their plans, you will lose weight. Will it stay off? That is the real question. 

When you are in control of what you eat, you make decisions every day. Hopefully most days are good decisions, but even on those days where you choose unwisely, you are still learning about self-control.

In that picture above, what would be the result if the rider in back were to grab an oar? First he could help steer the canoe. He would be able to exert some influence upon the direction he moves. But he could also help propel the canoe faster, and reach their destination quicker. 

But no, he is simply riding. Passive. One could even say "useless." That is never a descriptor of anything good.


What about getting on a railroad? That is a choice you can make, too, and with that choice, you know the end destination. Depending in the railroad and ticket, you have a reasonable assurance that you will disembark where you are planning. No rapids for the engineer to steer through, and if the train derails, it will have nothing to do with your actions.

But once again, you have no control over how fast you arrive and actually, your potential destination choices are also limited. This is like choosing a very restrictive weight loss plan, strictly limiting certain foods. Might that work? Sure. But will it take you exactly where you want to go, in the comfort that you desire? Maybe not.

Clint Eastwood said "Fate pulls you in different directions." He's right. Some things that happen to us are out of our control.

That's why it is so important to take charge of all those parts of your life which are under your control.

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If you would like to listen to this blogpost, this was the basis for a recent podcast episode.
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Unsplash License:  "All photos published on Unsplash are licensed under Creative Commons Zero which means you can can copy, modify, distribute and use the photos, even for commercial purposes, all without asking permission."

Friday, October 31, 2014

Five Secret Tricks to Regain Control of Your Eating (Part 5)

This is the final step of our journey of finding more self-control.

In the first four steps, we've covered how to use our dinner plates effectively for improved weight management and weight loss, and have gained self-control while grocery shopping, at the office, and in restaurants.

The last place can sometimes be the most difficult.

At home.

We are going to apply three of the previous lessons here.  

First, I want you to treat your dining area as if it is a restaurant. Plate your first serving in kitchen, and do not forget to use the “Half Plate Habit” that we learned in Part One. 

But additionally, here we are going to divide all the food in the kitchen, just like we do on our plate. After we serve ourselves, bring the veggies, lettuce salads, fruits and milk to the table. Leave the entrees and starches in the kitchen.

This reinforces three previous tricks: “Half Plate Habit”, “Out of Sight, Out of Mind” and the “Six Foot Rule.”

You will always eat what is easily obtained, so make sure the vegetables and fruit are always prominent. And this applies not just during a meal. Have a bowl of fruit out on the counter and hide the chips, cookies and crackers in the pantry (or get rid of them altogether.)



Make sure that everyone has water in a glass waiting for them on the dining table. Again, if it is already in front of them, it will more like be consumed.



Make the dining experience enjoyable, not rushed. Do what most of the nicer restaurants do to make people satisfied with the environment. Dim the lights a little to help people bring focus to the food. Soft music in the background is excellent. 

And turn the TV off. Television is a distraction and leads to mindless eating, instead of what we are trying to do here, which is mindful eating. And everyone stays at the table until everyone is done eating. Make dinner a social event something to be enjoyed rather than rushed through.

Those are the five “secret” tricks to gain control while eating, whether you are at home, in the restaurant, at work or anywhere. When you use these simple actions, you will begin experiencing controlled eating. You will start enjoying those Simple Small Successes. And that will give you the confidence to make other changes to your eating habits.

And you will enjoy life more than before.

By now, you may have already read the five secret tricks, but if you want to listen to me as I talk about them, here is the podcast episode http://makeyoursomedaytoday.com/5Tricks.

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Again, I want to acknowledge Dr. Brian Wansink and both of his excellent books, “Mindless Eating” and “Slim By Design”. His research and more importantly, his well-written and easy to read books were the source of these suggestions. You can buy these books using the affiliate links within the show notes.