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Added Something To My Workout

I felt pretty decent today so decided to pop in my workout dvd to do 30 minutes.  I wanted to add a little more resistance to my workout with weights but didn't have any.  I got two 1 pound cans out of my pantry and used those and boy can I feel just that extra 2 pounds heart rate shot up pretty quickly adding the weight.  I now have to see how my body will react to it.


Jamie's Beef Stew Recipe

My stew was calculated into MFP database to get numbers.....if you want to save it to your recipes you'll have to plug it into your is the recipe and count.  Enjoy.

Jamie’s Beef Stew
Serves 6 – 390 calories per serving (1 cup) 55 Carbs – 8 Fat – 20 Protein – 7 Fiber


1 pound lean stew meat
1 Package of Lipton Beefy Onion Soup Mix
4 teaspoons Worcestershire sauce
1 package beef stew seasoning mix
3 cans Beef broth low sodium fat free
2 large celery stalks chopped with tops
2 cups frozen mixed vegetables
1 medium onion chopped
4 teaspoons minced garlic
8 small russet potatoes cut in quarters
2 packets of brown gravy mix

1. In bowl place meat, garlic powder, onion powder, pepper and Italian seasoning and mix well into meat … refrigerate 1-2 hours to let spices soak into meat
2. In large pot add meat, broth, worcestershire, onion soup mix, stew seasoning and 2 cups of water, minced garlic, chopped celery with tops, and chopped onion…
3. Bring to a boil then turn heat down a simmer, cover and cook for 2-4 hours or until meat is fork tender (add water as needed to replenish what cooks off)
4. Once meat is tender add potatoes and frozen vegetables, bring to a boil then set heat down to low bubbling and cook until potatoes are fork tender or to your liking stirring occasionally
5. In bowl add 2 cups cool water and the 2 packets of brown gravy, whisk well then pour into stew…raise heat up to medium until bubbling, stirring constantly until stew thickens. 


You will notice there is no salt added.  This is because between the onion soup mix, stew seasoning mix and worcestershire sauce it is plenty salty so taste at the end to decide if you want added salt.  if you want this more soupy then do not add the gravy packets to thicken and remember to minus those calories.  if you have any questions about my recipe just give me a holler on my profile or inbox me.

The 411 On Calories (What I Was Taught)

I have had several people comment on/about my food diary and eating habits....I eat quite a bit for a low amount of calories that fit into my dietary plan.  Just something I learned when losing 140 pounds and keeping if off for 7 years.....eating more nutritious foods that are lower in calories and higher in value is important.   

Smaller more frequent meals also keeps your metabolism on the go.   Working with a nutritionist for a lot of years I learned eating is not bad, food is not bad, calories are not bad, it's what you do with them, how you structure your day and habits and all about moderation.  When they told me at my highest weight of 275 to EAT MORE I looked at them like they were nuts!  LOL...

I liked this article so thought I'd share it.

Have a great day-Jamie

The 411 on Calories

Find out how many calories you need to keep your body fueled and fit.

Medically reviewed by Niya Jones, MD, MPH

If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need?

the basics on calories

Calories: The Good, the Bad, and the Empty

There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas. But Lummus adds that some foods are far more nutritious than others. "We strive to make our calories the most nutrient-dense that we can, meaning that we are packing in a lot of nutrition for a very small amount of calories. You are optimizing your calorie budget, so to speak."

While calories get a negative rap when it comes to weight control, calories are actually an important source of fuel you cannot live without. "Your body needs calories for energy," says Lummus. Calories are the force behind everything we do, including eating, sleeping, and breathing.

"Calories are how much energy your body gets from the food and beverages that it consumes," says Lummus. Most food sources are composed of some combination of carbohydrates, fats, and proteins, and each of these nutrients contains calories. Yet it's important to stay away from "empty" calories in foods like sweets and soda, warns Lummus.

Calories: Finding Your Magic Number

You must find the right balance of calories every day, depending on your overall goals. "Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss," says Lummus.

The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight.

In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health, notes Lummus, since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.

Teenagers' caloric needs can vary considerably. For example, teenage boys may require up to 3,000 calories per day, while teenage girls usually need around 2,200 calories each day. "For children, calorie needs are going to change a lot more because they are growing so rapidly," Lummus continues. She says that infants 5 to 12 months of age need around 850 calories daily, 1- to 3-year-olds need roughly 1,300 calories daily, 4- to 6-year-olds need about 1,800 calories daily, and 7- to 10-year-olds require 2,000 calories daily.

"Counting calories is usually not necessary for children," says Lummus. "You just want to make sure that your child is getting all of the requirements from all of the food groups."

Both children and adults should get the bulk of their calories from a variety of healthful foods, including low-fat or fat-free dairy products, fruits and vegetables, whole grains, and lean protein sources — the building blocks of a nutritious diet.




Cooking Measurment Equivalents

I am finding this handy dandy when logging my foods in my database so thought I'd share.
Cooking Measurment Equivalents
16 tablesppns = 1 cup
12 tablespoons = 3/4 cup
10 tablespoons + 2 teaspoons = 2/3 cup
8 tablespoons = 1/2 cup
6 tablespoons = 3/8 cup
5 tablespoons + 1 teaspoon = 1/3 cup
4 tablespoons = 1/4 cup
2 tablespoons = 1/8 cup
2 tablespoons + 2 teaspoons = 1/6 cup
1 tablespoon = 1/16 cup
2 cups = 1 pint
2 pints = 1 quart
3 teaspoons = 1 tablespoon
48 teaspoons = 1 cup

A Challenge to My Friends: Can You Do It? YES you can!

We all get "down" on our selves now and again but what does negative self talk truly do you us and our efforts in anything we tackle in life?  I see so many of my MFP friends referring to themselves as "bad" , "naughty" and so forth.....this is negative self talk and can set one up for bigger issues with what is trying to be accomplished.

I issue a CHALLENGE to my MFP friends....I want us all to ELMINATE the negative self talk we do to ourselves.  We are GREAT at positive talk and supporting others, why should we be so down on ourselves.?  Can we do it?  YES I know WE CAN!

So, who's with me?

Here is a good article to read:

Turn Around the Negative Self-Talk

By Wendy Bumgardner, Guide


Do you find yourself putting yourself down? "I can't finish this workout." "I can't lose weight." "I'll just come in last place again."

This destructive habit is often a self-fulfilling prophecy - we talk ourselves out of improving our performance or maintaining good new habits. We talk ourselves into just giving up.

Failing Again and Again

Many of us have failed time and time again, especially with diets and healthy eating habits. And so when you once again make a resolution to eat healthier, you carry the guilt and frustration of those failures. You start off not really believing you will succeed. Any little slip up leads you to criticize yourself and reinforce that you will just fail again.


Monitor your self-talk. What are you saying to yourself when you have a setback? If you skip a workout do you tell yourself you are a lazy slug? If you give in to a big portion of your favorite treat, do you tell yourself that you will always be fat and will never stick to a healthy diet?

Analyze Why You Went Wrong

Instead of criticizing yourself when you slip up, sit down for reflection. How many times in the past few days have you done it right? What feelings did you have that led you to go off course this time? What could you have done differently to address those feelings? Were you feeling deprived of treats and so you gave into the big piece of cake? Could you have asked for a half-size piece of cake, or taken a bite and then passed the plate around to your friends? If you skipped a workout because you were pressed for time, was there a time when you could have gotten in five minutes of stretching or a quick walk or jog so you weren't completely inactive?

Positive Self-Talk

Once you've analyzed the reasons and come up with a course of action that would have kept you more on course, now talk to yourself in a positive way. "That cake was delicious. Next time I'll savor a couple of bites rather than taking a big piece." "I needed some breathing space in my schedule and so I missed the workout. I'll bring a resistance band to work so I can get in some exercises while on hold on the phone."

Practice, Practice, Practice

The more you catch yourself in negative self-talk and stop to analyze why you are criticizing yourself, the more you can redirect yourself to positive action. Eventually, you may begin congratulating yourself on doing the right thing rather than criticizing yourself for doing the wrong thing. Negative feelings and negative talk won't cease completely, but if you use them as opportunities to analyze why things went wrong and to focus on positive actions, you will turn them into tools for improvement.

Fake It To Make It

Beyond negative self-talk, I give myself positive self-talk even when it's not quite true. I tell myself throughout a tough workout that I love it and it is good for me, even as I want to quit. At the end I tell myself it felt great, even as I drag myself back to the locker room. At the end of a long training walk, even with new blisters on my feet, I tell myself it felt great to have made it that far. Rather than thinking that I must be aging or will never get more fit, I am thinking that I am somebody who loves the training and will challenge myself till I achieve new levels of fitness.


I VOW to take the Challenge of NO Negative Self Talk!  Who's With Me? - Jamie




Pain Makes Me Want To Eat

For the last 24 hours I've been in a tremendous amount of pain from my Fibromyalgia....more than "normal" I can handle the "norm" of pain but when I go into an all out onslaught flare I can kiss my ass good-bye because I lose all sense of sanity.

So, what did I do today?  I ate....and ate alllllllllllllllll the not so good choices either.  I noticed the "trigger" and where it came from.  The pain makes me reach out for the comfort foods and there wasn't  any stopping it either.  I am not down on myself, I recognize it for what it is and after eating all the crap I did (after eating so well for the past month) it's making me sick lol....yep.....the rich in fat foods I ate today is rebelling body is like "EXCUSE ME

So, tomorrow it's back on track, pain or no pain....I can't allow it to control me......

Can someone hand me a barf bag now?


Cheddar Cauliflower Soup 186 Cal Per Serving

Recipe from made this ahead for my lunch tomorrow.  Going to do soup and salad for lunch tomorrow.   You can type this recipe into your MFP create a recipe.

 8 Servings (1 cup per serving)

186 Cal - 11 Fat - 13 Carbs - 10 Protein - 2 Fiber - 488 Sodium - Vit C (45% daily value) - Calcium (27% dv) Vitamin A ( 15% dv)


  • 2 tablespoons extra virgin olive oil (I use STAR extra light flavor)
  • 2 large leeks, white and green parts only, thinkly sliced and rinsed
  • 4 cups chopped cauliflower florets (from 1 medium head)
  • 2 1/2 cups lowfat milk, divided
  • 2 cups water
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoonn white or black pepper
  •  1/4 - 1/2 teaspoon red pepper flakes (optional)
  • 3 tablespoons all purpose flour
  • 1 1/2 cups extra sharp cheddar cheese
  • 1 tablespoon fresh lemon juice
  • chopped flat leaf parsley to taste


  1. Heat oil in large saucepan over medium heat.  Add leeks and cook, stirring until very soft, about 5 minutes.  Add cauliflower, 2 cups milk, water, bay leaf, salt, pepper, red pepper flakes and parsley.  Bring to a boil over medium high heat, stirring often.  Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft (about 8 minutes)
  2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl.  When the cauliflower is soft, remove teh bay leaf and stir in the milk mixture.  Cook over medium high heat, stirring until the soup has thickened slightly (about 2 minutes more.  Remove from the heat.  Stir in cheese and lemon juice.






Portion Control and Weight Loss

So, I was nosing around to find out exactly what a "serving size" was and well, found out it's less than what I thought.  Looks like I might have been over estimating my protion sizes a bit. 

I found this on WEB MD so thought I'd share

Portion Control and Weight Loss

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.

What Is a Serving Size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.

According to the USDA, one serving equals:

  • one slice of whole-grain bread
  • 1/2 cup of cooked rice or pasta
  • 1/2 cup of mashed potatoes
  • three to four small crackers
  • one small pancake or waffle
  • two medium-sized cookies
  • 1/2 cup cooked vegetables
  • 1 cup (four leaves) lettuce
  • one small baked potato
  • 3/4 cup vegetable juice
  • one medium apple
  • 1/2 grapefruit or mango
  • 1/2 cup berries
  • 1 cup yogurt or milk
  • 1 1/2 ounces of cheddar cheese
  • one chicken breast
  • one medium pork chop
  • 1/4 pound hamburger patty

A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:

  • Vegetables or fruit is about the size of your fist.
  • Pasta is about the size of one scoop of ice cream.
  • Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips is about the size of a cupped handful.
  • Apple is the size of a baseball.
  • Potato is the size of a computer mouse.
  • Bagel is the size of a hockey puck.
  • Pancake is the size of a compact disc.
  • Steamed rice is the size of a cupcake wrapper.
  • Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.

For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight.

Portion Control and Weight Loss


What Is a Serving Size? continued...

Other ways of developing and maintaining proper portion control include:

At home

  • Use smaller dishes at meals.
  • Serve food in the appropriate portion amounts and don't go back for seconds.
  • Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
  • Never eat out of the bag or carton.
  • Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.

At restaurants

  • Ask for half or smaller portions.
  • Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.
  • If you have dessert, share.

At the supermarket

  • Beware of "mini-snacks" -- tiny crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
  • Choose foods packaged in individual serving sizes.
  • If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.



Crock Pot Chicken Parmesean 285 Cal. Per Serving

Crock Pots are a girls best friend when super busy, raising kids, working or just plain conveinent in the hot summer months in getting dinner on the table without a huge fuss.  I was looking around in my recipe folder here at home and found this one I've not made in a long time.  I mostly use my crock pot in the summer time since southwest Arizona is an oven in itself and keeping my house cool by not turning on the oven or stove is a plus.  Hope you enjoy-Jamie


6 Servings - Calories 285.2 - Fat 8.0 - Cholesterol: 95.3 mg - Sodium: 565.0 mg- Total Carbs: 12.8 g- Dietary Fiber: 3.6 g - Protein: 41.0 g

What You Need

    1.5 lbs boneless, skinless chicken breast
    28 oz can crushed tomatoes
    2 cloves of garlic, minced
    1 14 oz can diced tomatoes
    4 oz sliced mushrooms (optional)
    1 tablespoon italian seasoning
    6 oz mozzarella cheese


    Cut chicken breasts into 4 oz serving size and place in crock pot.
    -In a bowl, mix the tomatoes, olives, mushrooms, garlic and spices. Pour over chicken and spread evenly. Push down while spreading to ensure the sauce flows around the chicken.
    -Set crock pot to low and cook 8 - 10 hours.
    -5 minutes before serving, place 1 ounce of mozzarella on each pice of chiken and allow to melt.
    -Serve with whole wheat pasta, if desired (add about 200 calories for the pasta) or I use Ronzoni smart taste pasta that is 170 calories per serving.


For Faster Weight Loss

I wanted to share an article I came across today.  Ok, well I searched for it.  After years of working with an exercise physio doctor and nutritionist this article displays what I was taught about losing weight and how it "works". 

I hope you find it useful.  Jamie

FASTER WEIGHT LOSS (View actual article HERE)

The amount of time it takes to lose weight is controlled by both internal and external factors. Internal factors are those that you have direct influence over such as food choices and physical activity while external factors are a lot harder if not impossible to change.

Diet and exercise are the two main tools at your disposal to adjust how quickly you lose weight. Losing weight requires that you eat less calories and burn more energy. By doing this, you create a calorie deficit which forces your body to burn fat stores and causes weight loss. If you create a bigger difference between the calories you eat and calories you burn, you'll lose weight faster.

How long is takes you to lose weight depends largely on how much you eat, how much you exercise and yes, your genetics. Since you can't control your genetics, don't waste your time worrying. Instead, focus on eating right and exercising enough. Some people can lose weight faster than others while eating more. If you're not one of those people, accept it instead of trying to change it.

Healthy weight loss is around 1-2 pounds per week. The heavier you are, the quicker your weight loss will start out. This will eventually slow down and fall within the healthy weight loss range.

If you want to lose 1 pound per week, you need to create a calorie deficit of 500 calories per day. That means that each day, you need to burn 500 calories more than you eat. If you want to lose 2 pounds per week, you need to create a calorie deficit of 1,000 calories per day.

A calorie deficit can be created either through burning an extra 500/1000 (depending on your weekly weight loss goal) calories per day through more exercise, eating 500/1000 calories less per day or a combination of the two. For example, if you want to lose 1 pound per week, you can burn an extra 250 calories through exercise and eat 250 calories less which would give you a 500 calorie per day deficit.

To lose weight faster, you need to combine both proper diet and exercise. While it's technically possible to lose weight by dieting OR exercising, it isn't a realistic strategy. Try going on a treadmill and seeing how long it takes you to burn 1000 calories. This is also true of cutting 1000 calories out of your diet every single day. If you're used to eating 2000 calories per day, cutting down to a 1000 calorie intake will make your day very difficult.

dumbbellFaster weight loss is more than just cutting calories and jumping on the treadmill. If you eat the right foods and do the most efficient exercises, you can build muscle, speed up your metabolism, promote satiety (helps you eat less) and prevent excess fat storage.

Any exercise can burn calories. Your goal should be to think about the long run, not the coming days, that's what a healthy lifestyle is all about. When trying to lose weight, most people go on a treadmill or stationary bike and burn as many calories as they can. Cardio has many positive health benefits but, devoting all of your exercise time to cardio while completely ignoring strength training isn't the best idea if you're looking to speed up your weight loss.

Strength training is used to build muscle; muscle is metabolically active meaning it burns calories 24 hours per day. The more muscle you build, the more calories you'll burn throughout the day, even when you're not exercising. Strength training also burns a good deal of calories, just like cardio. For the best health gains and fastest weight loss, you need to incorporate both cardio and strength training into your exercise routine.

Eating the right foods can also help you lose weight faster. Ditch snacks and meals that are high in sugar and made from white flour. These calories are digested quickly leaving you hungry soon after you finish eating. This will result in an increased intake of calories and because of the quick infusion of energy, your body will be more likely to store those extra calories as fat resulting in unwanted weight gain.

Though it might be tempting to try and lose weight even faster, don't. Weight loss that is achieved over the 1-2 pound per week range is usually not a permanent or healthy solution. The changes you need to make to lose weight faster are so drastic that you won't be able to keep them up for very long. Once you start your old habits up again, all that weight loss will be gone and you'll probably end up in an even worse spot than where you started.



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