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Monthly Archives: April 2013

April 25, 2013

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I miss y’all. My schedule has been screwed up. I will be starting something new that I will be sharing. I hope it is successful. Good luck and hugs!

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Vitamins, Minerals, Oh My!

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Supplements

If you are like me, you get confused on how much of what vitamins and minerals you need. We need so much! And each one provides something different for our body. We get them from different sources. It can overload our brains when we are trying to learn so much. Then again, maybe it is just me that feels that way. But just in case I am not the only one, here’s some information for others who might be thinking or feeling the same way.

So here is a chart with vitamin information showing the recommended daily allowances of all the vitamins. This chart also shows what the vitamins affect and what foods you can find these vitamins in.

Vitamins!

Vitamins!

Here is more info and it shows mainly the Vitamin B family, their functions as well as symptoms of deficiencies.

Vitamin B

Vitamin B

Not only do we need to understand vitamins, but minerals as well. So here is a handy-dandy mineral chart as well.

MineralsIf you are don’t have enough of these wonderful vitamins and minerals, your body is going to feel the effects. Here is how you might feel if you are deficient:

vitbdeficiency

mineraldeficiency

 

If you are concerned about getting proper nutrition, consult your doctor or a nutritionist. Ask them what you can do differently. You can see about a blood test to check your vitamin levels to see if you are low or deficient on anything.

Personally, I am deficient in Vitamin D, B12 and low on iron. My iron level tips to deficiency from time to time. I take a supplement for B12 and I often forget my Vitamin D. I am deficient in D because I work 3rd shift and don’t see the sun enough. I feel like a vampire. The sun is my enemy. But I do miss it. I also think that  these deficiencies I have help keep me locked into obesity. If you notice, they are key to energy. I feel like I am worn out all the time. I feel like I have worked 20 hours a day all the time and many times I have only worked 8-10 hours a day. I can’t sleep well. This could be me fighting my natural sleep cycle. But the fact remains that I am deficient or low on energy producing vitamins and minerals. It makes sense to me that I would be exhausted. It takes all the energy I have to do everything I absolutely have to do. I am working to correct this, but don’t let yourself get to the point I have gotten where you feel half dead!

 

April 17, 2013

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I got a blender for work! Smoothies at work? Yes I can! I plan to keep frozen berries in the freezer and a honking container of vanilla yogurt in the fridge. Looking into some protein powder and maybe soy milk or something else. Then when I want that strawberry milkshake I can have it!

This time of year is terrible for the shake cravings. I mean, lemme tell ya, I go nuts. The weather changes and I start craving hard-core. So I need something filling, cold, smooth and TASTY! Wouldn’t it be nice to take a quick break to blend up something to fight that craving?

I haven’t made the most positive choices lately, but at least this was a good one. Right? Heck yeah! I can’t wait to use that baby! (So now I gotta get to the grocery store to get something to throw in there! I am working overtime AGAIN this week. I gotta find some A-M-Y time!)

Tips for Eating Healthy when Eating out

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Tips for Eating Healthy When Eating out

  • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  • Ask for whole-wheat bread for sandwiches.
  • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  • Ask for salad dressing to be served on the side. Then use only as much as you want.
  • Veggie kebobsChoose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • Choose a small” or “medium” portion. This includes main dishes, side dishes, and beverages.
  • Order an item from the menu instead heading for the “all-you-can-eat” buffet.
  • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
    • Order an appetizer-sized portion or a side dish instead of an entrée.
    • Share a main dish with a friend.
    • If you can chill the extra food right away, take leftovers home in a “doggy bag.”
    • When your food is delivered, set aside or pack half of it to go immediately.
    • Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
  • To keep your meal moderate in calories, fat, and sugars:
    • Ask for salad dressing to be served “on the side” so you can add only as much as you want.
    • Order foods that do not have creamy sauces or gravies
    • Add little or no butter to your food.
    • Choose fruits for dessert most often.
  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

This information came from Choosemyplate.gov and if you are interested in more info, you can go there.

 

Pork Tenderloin with Seasoned Rub on the Food Network

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Easy and delicious? Not too long to cook. Sounds like a winner!

Pork Tenderloin with Seasoned Rub on the Food Network.

Grilled Chicken Breasts with Shiitake Mushroom Vinaigrette on the Food Network

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I like the idea of this recipe but I would definitely change some things. That sounds sooooo weird considering that Bobby Flay has made millions cooking and here I am just blogging. But I’m trying to lose weight and Bobby Flay isn’t. So for someone who is fat, this is way too many calories! C’mon, Bobby! You know better than this! The recipe sounds wonderful, but that is too many calories! For someone who is trying to reduce their caloric intake, they wouldn’t be able to eat anything else for the meal. I would definitely do boneless, skinless chicken breasts and only do 4-5 ounce portions so that I could have a starch and a green veggie with my meal. This way I would feel completely satisfied rather than like a carnivorous hog.

Grilled Chicken Breasts with Shiitake Mushroom Vinaigrette on the Food Network.

Open-Faced Eggs Florentine on the Food Network

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Eggs Florentine

Eggs Florentine? Bobby Flay has a show about being fit on Food Network. I like the premise. I saw this recipe and it looked great. The thing is I wondered if it would be satisfying. I mean, it didn’t look like much to really send you on your way for the day. Maybe it was the picture they were showing? It looked delicious, but I am pretty sure I would want/need something else or I would be eating the whole fridge soon after.

Open-Faced Eggs Florentine on the Food Network.