On Topic – Dealing with Stress

If you attended your WW workshop this week, you discussed stress, and strategies for how to cope with it. My job situation has been a source of extreme stress for me for about a year now, and is not letting up. I have to say that this blog has been a therapeutic project for me. It keeps me accountable and focused on my journey and goal to not only continue to maintain my 50 lb weight loss, but to exceed it, and to continue to become physically stronger, and as fit as I can be. And hopefully, it allows me to inspire you to reach your weight, fitness, and overall health goals.

If you are new to the blog, please take a few minutes and scroll through the archives. There are many tips and inspirational stories to help you through life situations that may arise during your journey. Don’t allow yourself to be derailed. Remember why you started your journey in the first place.

It helps when you start to feel so stressed that you are on your way to a panic attack to avert your attention. First, breathe. Take a series of 5 second breaths in through your nose, and slowly exhale through your mouth. Feel your throat and jaw unclenching, and your stomach relaxing. Feel your body against the surface you are sitting on. Feel the cushions, feel your feet on the floor. Slowly you will feel centered again. This has been working for me while sleeping as well. When I wake up in the middle of the night, instead of following my head to all those dark places, I do this breathing exercise, and fall back asleep.

These are a couple of strategies that have worked for me lately. Other strategies are to get outside and go for a walk. Or go somewhere that makes you happy and meditate or read. Exercise. Go to a yoga or zumba class, or an aqua aerobics class. Be with people. If you are dealing with something really serious, seek out a professional to help you through.

Meal prep this week was a little more ambitious than usual. I was in the mood for fresh ideas. Again, I was inspired by recipes I found on the interwebs. Honestly, these days, why not?

Breakfast was found on FB. It’s Breakfast Stuffed Peppers from Recipe Rebels. Here is the link to the original recipe: https://www.thereciperebel.com/breakfast-stuffed-peppers-oven-or-slow-cooker/

Breakfast Stuffed Peppers Baby Boomer Mermaid Style
No matter what ingredients you use here, these are going to be gorgeous, tasty, and healthy

I wanted to keep this dish as low in calories and fat as possible, but to taste delicious, be nutritious, and full of protein. I used egg whites, defrosted, drained, and dried frozen spinach, chopped fresh scallions, and chopped fresh dill as my main ingredients. I seasoned with salt, pepper, and Trader Joe’s Umami Seasoning Blend, then added flax seed meal and chia seeds for their health benefits.

Lunch is salmon cakes! I’ve been wanting to make these for some time. I finally found a recipe that didn’t call for bread crumbs. Here is the link to the recipe I used (I actually followed this one, as I had never made these before): https://www.eatthis.com/salmon-cake-recipe/. I gave this a taste when done, and they are delicious! I would not change a thing in this recipe.

Healthy Salmon Cakes with Tzatziki on the side
Made with simple, clean ingredients.

I will pair this with Trader Joe’s Tomato and Roasted Red Pepper Soup to complete my lunch.

My morning snack this week will be a 2 point fruit flavored yogurt and a banana. My mid afternoon snack will be my favorite – a gala apple and a light string cheese. I also always keep shelf stable snacks in my handbag, as sometimes I get caught away from the office longer than expected, so need something handy. I want to mention that my game plan of smaller main meals, mixed with healthy snacks between meals has worked for me. The scale is going the direction I want it to go, and I never feel too full. I have come to hate that stuffed feeling. Smaller meals and snacks throughout the day keep me satiated, and feeling on my game. And goodness knows, I need to be on my game at work these days.

While doing my #sundaymealpreps, I often have the Food Network on in the background. Today The Kitchen had a segment on healthy smoothies with surprise ingredients. I wanted to share those with you, because they looked good to me:

https://www.foodnetwork.com/recipes/sunny-anderson/oatmeal-cookie-smoothie-5462885

https://www.foodnetwork.com/recipes/katie-lee/red-velvet-smoothie-5462883

https://www.foodnetwork.com/recipes/geoffrey-zakarian/zucchini-bread-smoothie-5462881

Find me on social media:

Facebook: https://facebook.com/marshaleeg54/

Instagram: https://instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

I want to wish you all a wonderful and successful week. Take care of yourselves, my friends!

Douse the Flames of your Aches and Pains

Like many of you, I have a good amount of inflammation in my body. I have been dealing with these various aches and pains caused by inflammation and natural deterioration for years. One of the best remedies for me was my 50 lb weight loss. For the last several years I have been eating cleaner, staying hydrated, and working on getting enough sleep, all of which are crucial to reducing inflammation in our bodies.

The other crucial component for curbing pain from inflammation is diet. In a nutshell, the foods to stay away from are sugar, processed fast foods, trans fats, refined carbs, and processed meats. It’s difficult with the fast pace of our lives today to completely stay away from these foods, but we certainly can keep this list in the backs of our minds, and eat them more moderately, or find viable healthier substitutes for them. That has been my goal. Following is a link to a comprehensive list of foods that are anti-inflammatory: https://www.eatthis.com/anti-inflammatory-foods/

In addition, here is the link to my Anti-Inflammatory Diet Pinterest board for you to peruse: https://www.pinterest.com/marshaleeg/anti-inflammatory-diet/

I take other preventative measures regarding my discomfort caused by inflammation and deterioration. I use arnica gel on my lower back every morning. It is a homeopathic product that is applied to the skin for pain and swelling. https://www.webmd.com/vitamins/ai/ingredientmono-721/arnica. At night I apply magnesium oil to the same area, which relaxes my muscles. https://www.healthline.com/health/magnesium-oil-benefits.

Every morning I do a combination of the stretches That were prescribed to me by my physical therapist a couple of years ago and yoga stretches that are good for the lower back (see that link in last week’s blog, “Full Throttle – Meal Prep”.) I also use a product called Inflamma-Less, which helps me a lot: https://irwinnaturals.com/products/inflamma-less. Many people swear by Turmeric supplements as well, but they aggravate my stomach, so they don’t work for me.

Meal prep this week consists of Asian flavors. Everything is low cal, low fat, veggie forward, and includes a good amount of protein. I made a fun salad with dark leafy greens and broccoli slaw topped with a mixture of fresh radishes, sugar snap peas, edamame, and shrimp. I’ll dress that with Trader Joe’s Spicy Peanut Salad Dressing.

This week’s lunch salad, Asian style

I also prepared Trader Joe’s Cauliflower Fried Rice mixture, and their Chicken Cilantro Mini Won Tons to go with my salad. I followed the directions on both, but I added Trader Joe’s Coconut Aminos to the cauliflower fried rice at the end for a little soy/ umami flavor. It came out delicious.

Also for lunch – Cauliflower fried rice with chicken cilantro mini won tons
The dark color on the cauliflower fried rice is from the coconut aminos I added to it.

Breakfast will be cottage cheese and blueberries with ground flax seeds and chia seeds mixed in. My mid morning snack will be a hard boiled egg and a small banana. My mid afternoon snack will be light string cheese and an apple. I also want to mention that I carry snacks with me in my handbag, just in case. I have been carrying a WW Turkey Stick (1 point/ 60 cal), a WW Sweet & Salty Nut Bar (2 points/ 80 calories) and a small bag of Emerald Almonds and Walnuts (3 points/ 100 calories). These have come in very handy. Sometimes you just don’t know how your day is going to end up.

Handy Healthy low cal/ point Snacks to keep in the car or in your bag

Thank you for joining the conversation! I appreciate your comments, critiques, and questions.

Find me on social media:

Facebook: https://facebook.com/marshaleeg54/

Instagram: https://instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

Make it a great week! Take care of YOU!

Full Throttle – Meal Prep

It is very exciting for me to be back to work full time, and back to #mealprepsunday. Here is what I have going this week.

Gotta have my hot tea first thing in the morning
Early Breakfast at home: veggie egg white muffins with a side of turkey bacon

My day starts early. I am usually on the computer at home by 6 – 6:30, since many of my customers are on the east coast. Besides my hot mock chai latte, I like starting my day with veggie or fruit with protein. Last week with was nectarine crumble over plain non fat Greek yogurt. This week I went savory with veggie egg white muffins and turkey bacon. I drained and patted dry frozen spinach and roasted red peppers from the jar, and tossed them with pre-diced red onions, salt & pepper. I spooned that mixture into the muffin tin (2 for each day for a total of 10 muffins), and poured in the egg whites from the carton. Could not be easier. They baked in a 350 degree oven for 25 minutes. I let them cool to the touch, then carefully lifted them out of the pan with a butter knife and small rubber spatula.

Since I’m eating breakfast so early, I find myself getting hungry by 10 am. Last week I brought a hard boiled egg seasoned with “Everything but the Bagel” and fresh ground pepper, and a small banana. This week, I prepared small containers of cultured cottage cheese mixed with flaxseed meal and chia seeds. Because it’s a snack, not a meal, I just used 1/3 C cottage cheese to 1 tablespoon each of flax and chia seeds. Not gonna lie, the finished product is not pretty, so I didn’t photograph it. I did taste it though, and I like the nutty flavor that came out of it. Plus I get that punch of protein and the nutrients of the seeds. I am pairing that with a small organic banana.

Mid morning snack: Good Culture low fat cottage cheese with flax & chia seeds mixed in paired with a small organic banana
https://www.goodculture.com/#our-story-1

It’s still super hot outside, and oh so humid. I am so spoiled having grown up in So Cal where the weather is usually mild and dry. So it’s salad again. This week I’m going with Mexican flavors. I have a 1 lb boneless skinless chicken breast in the slow cooker with salsa, and seasoned with fresh ground black pepper, cumin, and dry oregano. That will be shredded, and paired with a salad of mixed baby greens, baby spinach, and broccoli slaw and pinto beans. The dressing is my own concoction of Bolt House Farms Ranch (my favorite) mixed with the same salsa the chicken is cooking in.

Mexican Chicken Salad for Lunch: shredded slow cooked chicken breast , mixed greens including broccoli slaw, and pinto beans dressed with salsa ranch. Notice in the background of the photo is my box of WW corn chips. Those will be the perfect accompaniment to this salad.
https://www.salsas.com/herdez/
https://www.bolthouse.com

I also have an afternoon snack planned, so I’m ready for my late afternoon water jog at the pool.

Simple afternoon snack: Protein and fruit. In this case light string cheese
and an organic Gala apple

I want to tell you about last night’s dinner. We always splurge just a little on Saturday nights, since I weigh in on Saturday mornings. We happen to love carnitas, and it had been a while since we had indulged. I had this interesting recipe on my “What’s for Dinner” Pinterest board: https://www.recipetineats.com/pork-carnitas-mexican-slow-cooker-pulled-pork/. I want to mention that I only started with about 2.5 lbs of pork shoulder, so I eyeballed the seasonings instead of measuring according to the recipe, including the fresh orange juice. I used just 1 orange instead of 2. It turned out perfectly.

Carnitas tacos with traditional toppings of fresh onions, cilantro, avocado, and salsa

I came across an article this week that I want to share with you. As you know, my workouts of choice are lap swimming and water jogging. I know that many of you have hesitations about the pool such as getting into a swimsuit in public, protecting your hair (these were big issues for me when I started), fear of putting your head in the water, making the time for swimming, to name a few. First I want to address the swimsuit issue – no one cares. No one will look at you at the neighborhood municipal pool or the pool at the gym. You are all there for the same reason. Frankly, the swimming community is very supportive and welcoming. As far as protecting your hair goes, there are good conditioners on the market you can apply before putting on your swim cap. By the way, if your hair has color on it, I recommend wetting it down with regular water before applying the conditioner for an extra layer of protection. Here is the conditioner that I use (from Amazon):

https://www.amazon.com/AquaGuard-Pre-Swim-Hair-Defense-Bottle/dp/B01BMYYHAG/ref=sr_1_1_sspa?hvadid=3527178819&hvbmt=bp&hvdev=c&hvqmt=p&keywords=aqua+guard&qid=1567985364&s=gateway&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyVkhXU1ZDMVFXQlBIJmVuY3J5cHRlZElkPUEwODM2NzIyMVMyTTRXWUxMT0RVMiZlbmNyeXB0ZWRBZElkPUEwNTU1MzczNVRRMDdJQ1RPUUVRJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

And here is the article. I hope it inspires you:

https://www.livestrong.com/article/13719762-swimming-for-exercise/

Being the amateur blogger that I am, I read a lot of blogs speaking to healthy lifestyle, weight loss, weight maintenance, and fitness. This one came into my inbox today. I have degeneration in my lower back, and actually do many of these stretches every morning, so wanted to share. I hope this inspires you as well:

https://mailchi.mp/skinnyms/tired-of-living-with-back-pain-try-these-helpful-yoga-moves?e=262b867f92

Thank you for stopping by. Have a great week, my friends.

Find me on social media:

Facebook: https://facebook.com/marshaleeg54/

Instagram: https://instagram.com/marshaleeg/

Pinterest: https://pinterest.com/marshaleeg/