January 15, 2012

                      
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Healthy Thoughts / Healthy Actions Newsletter #107 
  
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Hi Everyone!
 
Sometimes as I sit down to write this part I am at a loss as to what to say. I know it should be profound and inspirational, yet I am not in a profound or inspirational mood. Nope, I'm in a "Yikes!!! I have one week to go until my meetings start" mood. Nervous, overwhelmed, excited, insecure, happy, terrified...you know how it goes. One minute you feel so so thrilled and motivated, the next your heart races with panic.

So what happens when you're in that state? Do you hide under the covers? Lie awake all night for weeks? Ignore all emotion and keep a stiff upper lip? Well, my bet is most of us reading this eat when things get stressful. Am I guessing right?

So we can ask ourselves if this is a correct response for stressful times, and most would say no. In fact most of us will internally chastise ourselves, or try to talk ourselves out of this behavior. And bravo to those of you who manage to get through stressful times without turning to the refrigerator. I am not one of those people.

Yes, I too eat when stressed. Many of you see me as someone who has it under control regarding my relationship with food, and despite what I just said, I do. So how can I say I am a stress eater and yet I have it handled? Well, let's take a look at what I ate today...

After my oatmeal pancakes I had a banana an hour later. Then I had an apple and cheese stick about an hour after that. Then a few spoonfuls of applesauce. I had a giant salad at lunch, with chicken and some left over pork chop, and then got insanely full on left-over mashed cauliflower from last night's dinner about an hour after lunch. I am now going to have a fantastic bean and sausage thing my boyfriend cooked up, and chocolate for dessert (half a Trader Joes bar shared with my boyfriend). I will probably have an orange before I go to bed.

I never really stop eating. If I am stressed out I do this. I have always done it. But in the old days my snacking would be cereal, nuts, cookies, chips. No more.

A little of those things on occasion creep in. I live in a house with guys who like their chips and other indulgences, and I dip in here and there. But I am ever conscious of what I am putting on my mouth, and make that stuff the exception rather than the rule. The house is filled with things I can safely eat and also enjoy.

So what if you began filling your cupboards and fridge with safe snacks? To give you some ideas I have a column below dedicated to this topic. I challenge everyone to stop beating yourself up for using food in an emotional way. If this is a pattern for you then accept this behavior and figure out how to do it in a healthy way.

 

   

It's official! My meetings begin this coming week. My first few weeks will be laying the groundwork for how this program will evolve. All of you will be my test subjects, as it were, and I will asking for feedback and using your ideas and suggestions to make this come alive for everyone.  

  

 I have found a great location in Petaluma! I will be holding meetings at the Park & Recreation Center at Lucchesi Park: 320 No McDowell. These meetings will start the week of the 23rd. I am still looking for a Sebastopol location.

 

  

MEETINGS WEEK 1

 

SUPPORT  20 minutes

Because this is the first week I will be doing a coaching exercise with the group to help us all open up to one another and find our voices. In future weeks this part of the meeting will be more open to direct coaching. And I know some of you will likely feel a little nervous about discussing deeper issues. Not everyone needs to share what goes on for them in the meeting. Just know you will learn a lot just listening to others who do speak.

 

EDUCATION 20 minutes

The first week I will be going over the program with everyone to explain my goals in creating this. I will teach

some basic healthy eating concepts and put forward a simple plan to lose weight and get healthier.

 

MOVEMENT 20 minutes

I will be leading a very fun dance-like workout, with lots of stretching, fun music and moves. Some of you may want to stay seated to participate and that is fine: my moves can be done from a chair. And some of you will not want to do this at all (you feel you cannot dance or feel uncomfortable doing something like this around others...). If this is the case you can leave or simply watch: do what feels comfortable for you.

 

For those of you not coming on the first week be prepared to stay after for an orientation in future weeks. 

 

Some meetings begin Tuesday, January 17th and others on the week of the 23rd.

  

MONDAYS (BEGINNING JANUARY 23RD)  9:30 AM

PETALUMA PARKS & REC

320 NO MCDOWELL PETALUMA

 

MONDAYS, (BEGINNING JANUARY 23RD) 5:30 PM

TRINITY EPISCOPAL CHURCH

275 E SPAIN ST SONOMA

 

TUESDAYS (BEGINNING JANUARY 17TH) 9:30 AM

LOMITAS SCHOOLHOUSE

2421 LOMITAS AVE SANTA ROSA

  

TUESDAYS (BEGINNING JANUARY 24TH)  5:30 PM

PETALUMA PARKS & REC

320 NO MCDOWELL PETALUMA

 

WEDNESDAYS, (BEGINNING JANUARY 18TH) 9:30 AM

TRINITY EPISCOPAL CHURCH

275 E SPAIN ST SONOMA

 

WEDNESDAYS, (BEGINNING JANUARY 18TH) 4:30 PM

LOMITAS SCHOOLHOUSE

2421 LOMITAS AVE SANTA ROSA

 

$10/ per meeting. Hope to see you all there! 

 

 

RECIPES FOR THIS ISSUE

 

 I found these recipes on the Ladies Home Journal site. They sound yummy!

  

For more delicious recipes    

CLICK HERE FOR MY WEBSITE RECIPE PAGE 

 

     

MARINATED PORK TENDERLOIN WITH ROASTED FENNEL AND RED ONION

 

Ingredients:  

    • 1 pound pork tenderloin
    • 1/2 cup pomegranate juice
    • 1 1/2 tablespoons finely chopped garlic
    • 1 1/2 tablespoons chopped fresh rosemary
    • 2 1/2 pounds fresh fennel, tops trimmed, halved lengthwise, cored and cut lengthwise into 1/4-inch-thick slices
    • 1 1/2 pounds red onions, cut into 1/2-inch-thick slices
    • 1/2 tablespoon olive oil

 

1. Rinse pork and pat dry. Combine juice, garlic, and rosemary in a large resealable plastic bag. Add pork, season with salt and pepper, then seal bag, pressing out any air. Turn until pork is coated well. Marinate, chilled, turning bag occasionally, 1 hour, placing bag in a large bowl to catch any leaks..

 

2. Meanwhile, preheat oven to 425 degree F and arrange rack in center. Toss together fennel, onion, and oil on a large nonstick baking pan; season with salt and pepper.

 

3. Roast, stirring occasionally, until just tender and edges are golden, about 30 minutes. Remove pan from oven and push vegetables to one side, leaving just enough room for pork on the other side. Remove pork from marinade and transfer to pan. Spoon some garlic and rosemary from marinade over pork (reserve marinade).

 

4. Roast, stirring vegetables occasionally, until they are golden brown and an instant-read thermometer inserted in center of pork by 2 inches registers 155 degree F, about 30 minutes.

 

5. Transfer vegetables to one side of a serving platter and keep warm, covered. Transfer pork in pan to rack and let stand 10 minutes before carving into 1/4-inch-thick slices.

6. Meanwhile, bring reserved marinade to a boil in a small saucepan. Boil until reduced by half,  about 4 minutes, for sauce.

7. Arrange pork slices next to vegetables on platter and spoon sauce over top. Makes 6 servings.

Nutrition Facts

  • Servings Per Recipe 6
  • Calories(kcal)220,
  • Protein(gm)19,
  • Carbohydrate(gm)24,
  • Fat, total(gm)6,
  • Cholesterol(mg)50,
  • Saturated fat(gm)2,
  • Dietary Fiber, total(gm)6,
  • Sodium(mg)121,
  • Percent Daily Values are based on a 2,000 calorie diet
 

 

  

 

ARROZ CON POLLO (CHICKEN WITH RICE)

 

    

    6 small skinless bone-in chicken breast halves (about 4 pounds)

  • 1 tablespoon dried oregano
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon vegetable oil
  • 1 14 1/2 ounce can diced tomatoes
  • 1 small onion, cut into 1-inch chunks
  • 2 garlic cloves
  • 1/2 chipotle chile (from canned chipotle in adobo sauce)
  • 1 14 ounce can low-sodium chicken broth
  • 1 1/2 cups instant rice
  • 1 1/2 cups frozen peas
  • 1 pint cherry tomatoes
        
    1/4 cup coarsely chopped fresh cilantro lime wedges, for
     serving

    •  

    1. Rinse chicken and pat dry. Combine oregano, chili powder, cumin, salt and pepper in a small bowl. Sprinkle half of spice mixture over chicken and rub in with fingers; set remaining aside.


     

    2. Heat oil in a large nonstick skillet over moderately high heat until hot but not smoking. Add chicken and cook, turning, until browned on all sides, about 8 minutes. Transfer to a 6-quartslow cooker.

     

    3. Place canned tomatoes, onion, garlic, chipotle and remaining spice mixture in a blender. Cover and blend until almost smooth; pour over chicken. Add broth.

     

    4. Cover and cook, 4 to 5 hours on low or 2 to 2-1/2 hours on high. Gently stir in rice, cover and cook on high, stirring once, 30 minutes. Turn cooker off, stir in peas, cover and let stand 15 minutes.

     

    5. Cut cherry tomatoes in half and toss with cilantro; serve over chicken and rice with lime wedges on the side.

     

    6 Servings

     

  • Calories(kcal)380,
  • Protein(gm)49,
  • Carbohydrate(gm)31,
  • Fat, total(gm)5,
  • Cholesterol(mg)110,
  • Saturated fat(gm)1,
  • Dietary Fiber, total(gm)3,
  • Sodium(mg)650,
  • Percent Daily Values are based on a 2,000 calorie diet 

    • THE SINGLE BEST THING YOU CAN DO

    FOR YOUR HEALTH

     

      

     

    This brilliant video sent to me demonstrates how simple it can be to get healthy. 
     
    HOW HANDY!!

    Jim from Sonoma sent these amazing images done by a man named Harry Ploss. You will never look at hands in the same way again. These are just a few of the astonishing pieces.


     
     

     
    JANE FONDA TALKS
     
     
    Grace from Sonoma sent this wonderful Ted Talk by Jane Fonda about aging and how much longer we are living. Fascinating!

     ORMIE THE PIG

     

       

    Jean from Santa Rosa sent this comical video...ah what some will do to get a cookie!

     SMART SNACKING 

     

    As I mentioned above, smart snacking is a huge key to success longterm in losing and keeping our weight off.

     

    For each of us there are foods which are challenging to keep around, so use your judgment here and fill your cupboards and fridge with foods which will satisfy and you can eat casually without doing damage.

     

    BLUEBERRIES

     

    FRUIT:

    It goes without saying that fruit is a logical snack, however there are just so many mandarin oranges one can eat without feeling bored. So make sure you have lots of different kinds of fruit and also consider what can be done with it to make it interesting. A baked apple, with cinnamon, a tiny bit of brown sugar and a few raisins is so much more interesting than a plain apple for many of us. Or applesauce, pear sauce, persimmon sauce. Yum!

     

     beet salad

     

    VEGETABLES:

    Even better for casual snacking as they pack as much nutrients but less calories, and the varieties are endless. But if baby carrots are so boring to you you would rather throw them against a wall than consume them, get creative. Those same carrots, dipped in salsa or a low fat dip might be much yummier. Or steamed with dill and basalmic vinegar, Marinated vegetables, pickles, all make great snacks. Roasted veges left over from last night, delish!

     

     

    LEAN PROTEIN

    Most people assume protein should be eaten at a meal but is not a snack food. However protein is the ultimate "feel fuller" food, so is ideal for snacking. Chopped chicken, a hard boiled egg, lean jerky (few are ideal...Trader Joes has the healthiest) work wonderfully.

     

     

    LEAN DAIRY

    Also a "feel fuller" food, yogurt, cheese sticks or even healthy hot chocolate (maybe made with almond or low fat milk, unsweetened cocoa powder and a natural sweetener or limited sugar) should be satisfying. Try that cheese stick with an apple, or yogurt will berries...a perfect snack!

     

     

     

    HEALTHY CARBOHYDRATES

    Popcorn is an excellent snack food, of course, but so is oatmeal (!) or oatbran. The oatmeal pancake recipe on my website or baked oatmeal also are great to nibble on.

     

     

      

     

     

    Believe that you have it, and you have it.
     

    ~Latin Proverb