Monday, April 18, 2011

No More Excuses! I'm Moving More!

if you eat better and move more, you will lose weight.  we all know this to be true but usually struggle with doing both.  i always struggled with eating better not moving more.  weight watchers and my lower back changed that completely.  the month i was first introduced to weight watchers was the same month my lower back took a huge turn for the worse.  so, since january 2009, i have not been able to move more the way i would like and i am still limited to the amount of moving i can do.  i am also very fearful of doing too much, even when i am feeling pretty good.  on my best days, my pain is at a 2-3 which is very manageable and no one typically knows that i have any discomfort at all.  thats where i want to be always and moving more or doing too much in one day definitely increases the pain.  as you can imagine, the pulled nerve in march increased my fear significantly.

fear can be a very negative emotion that hinders changing for the better.  this couldnt be more accurate and is why i have not been motivated to look for a safe way for me to move more.  there was a time where i was motivated to do exercises that would help my back along with my general fitness, but my experiences with exercise since january 2009 have not been positive.  im either told i cant do activities such as yoga or ive ended up not seeing any progress or results.  ive also been told by a few respected neurosurgeons and physiatrists that there is not much i can do because of the nerve damage.  i know walking in a pool and doing some aqua-exercises is probably the best thing for me.  however, since i need to wait a few months before i can apply for membership at the hommocks pool, i have a choice.  two days ago i would have used that as an excuse to continue avoiding moving more but instead, i started pushing myself to move more in other ways.  i went for a short walk yesterday which was great but today's walk was not as great.  my right leg was not pleased.  so, i plan to go for a walk every other day if weather permits.  then, in a couple of months, i will start to do some aqua exercises a couple of times a week. 

i realize that my fears created excuses to justify why i wasnt moving more.  excuses do not solve problems!  excuses make it easy to not accept responsibility for your actions.  no more excuses for me!! :)

saturday, april 16, 2011
1  packet(s) Cream of Wheat Instant healthy grain, maple brown sugar
Subtotal 5
1  small pear(s)
1/2 cup(s) grapes
Subtotal 0
Spaghetti Squash Ricotta Casserole (see recipe below)
Subtotal 6
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream
8 1/2 cup(s) Healthy Pop® Kettle Corn, Popped
1  Brownie Cupcakes (see recipe in previous posts)
Subtotal 13
Food PointsPlus values total used 24

spaghetti squash ricotta casserole
3 cups cooked spaghetti squash
4 oz trader joe's organic free range chicken, cubed
2 cloves garlic, minced
2 tbsp onions, chopped finely
2 tbsp fresh basil, chopped finely
1 cup chopped frozen spinach (defrosted)
2 tbsp fat free egg substitute
1/4 cup trader joes fat free ricotta cheese
2 tbsp trader joe's lite shredded mozarella
  • preheat oven to 350 degrees
  • cut spaghetti squash in half.  scoop out seeds & fibers.
  • add water to the bottom of a baking sheet (cover about 80%).  place squash cut side down on the baking sheet.
  • bake for about 35 minutes.  when fork can go through skin easily, its done.
  • flip squash (cut side up) so it can cool down while preparing chicken.
  • increase oven temperature to 400 degrees.
  • spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions & garlic for a minute.  add chicken & cook completely.
  • lower heat & add spinach and basil.  
  • let sit on low heat while using a fork to scrap the inside of the squash into a bowl.  it will naturally separate into spaghetti-like strands.  scrap the other half into a tupperware to be used for another dish later in the week.
  • combine ricotta and egg substitute.  add chicken/spinach mixture and stir.  add spaghetti squash and stir.
  • pour into a pyrex sprayed with trader joe's italian olive oil spray.  sprinkle mozzarella on top.
  • baked uncovered for 18-22 minutes or until bubbling & browned.

there are many ways to prepare the spaghetti squash.  this website lists many of them but i like baking with water for 35 minutes the best! :)

i loved this recipe!!  it was not as flavor packed as i usually like my meals, but i really enjoyed it & it was sooooo filling!  i think i will cut the spinach down to 1/2 cup next time i make this though.  there was just a little too much spinach which i never thought i would say! :)

right after it came out of the oven! YUMMY!!!

couldnt wait to try it!!

sunday, april 17, 2011
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)
Subtotal 4
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla
1/2 cup(s) strawberries (in yogurt)
1/2 cup(s) fresh blueberries (in yogurt)
1  medium nectarine(s)
1  medium orange(s)
1  serving(s) Trader Joe's Sliced Lite Cheddar (on top of spinach pancakes)
2  pancake(s) Dr. Praegers Spinach pancakes
Subtotal 8
1  cup(s) cooked brussels sprouts (see recipe below)
Spaghetti w/Lobster Tails in Vodka Sauce (see recipe below)
Subtotal 9
1  bag(s) Healthy Pop® 100 cal butter mini bag
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream
1  Brownie Cupcakes (see recipe in previous posts)
Subtotal 10
Food PointsPlus values total used 31

roasted brussels sprouts
1 cup frozen brussels sprouts, defrosted & cut in half
garlic & herb seasonings
italian seasonings
  • preheat oven to 400 degrees
  • spread one layer of brussels sprouts in a pyrex sprayed with trader joe's italian olive oil spray.
  • spray brussels spouts with trader joe's italian olive oil spray
  • sprinkle seasonings (i used a lot!)
  • baking may vary so check on them every 10 minutes & stir them.  should take about 30 minutes.

spaghetti w/lobster tails in vodka sauce
2 oz trader joes organic spaghetti, cooked al dente
1 clove garlic, minced
1 tbsp onions, chopped finely 
1/4 cup tuttorosso tomato sauce
1/2 cup trader joes organic vodka sauce
2 tbsp basil, chopped finely
3 oz trader joes langostino tails, defrosted
1 tsp trader joes grated cheese (romano & parmesan)
  • spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions & garlic for a minute.  
  • lower heat & add tomato sauce, vodka sauce, basil, & langostino tails.  let sit on low heat when the pasta has about 5 minutes left to cook.
  • mix it all together in a bowl w/grated cheese.

this was excellent!!  i was very pleased with my sunday macaroni!! :)

hope everyone is having a wonderful day with no guilt & excuses!! :)

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