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Joyful Journey to Health 2-22-16

I’m pleased to share that since early in 2015 I have removed (not lost…I won’t find it again) forty seven [yes, 47] pounds. Yay! Progress.  I will continue to imagine myself leaner, healthier & with abundant energy.   I will take the steps necessary to reach my goal of being stronger & slimmer.

I weigh in only at the doctor’s office & have another follow-up visit set for March 3rd so will give another update then.  He’s changed some of my medicines & I hope the new ones will continue to work better with less side effects.  It’s ironic to me that some of the drugs given actually make other symptoms WORSE. I’m pleased to report that the newest medicine is helping:  lower blood pressure & less chest pain.

I came across an article published through aarp.org called 67 Science-Backed Ways to Lose Weight. Here are a few ideas I gleaned from it.

“Losing weight isn’t easy—and doing it in a healthy, sustainable way can make the task feel even harder.  Making small changes each day is one way to get started, but it’s important to remember that just because a weight-loss strategy works for someone else, it may not work for you.

Freeze what you won’t be serving. Once meal prep is over, serve yourself a reasonable portion, then package up the rest and immediately stash it in the fridge or freezer for a later date. When the food is out of sight, studies show you’ll be less likely to reach for a second helping.

Try thinking of your favorite activity—dancing in the rain, getting a massage, playing with a puppy.

Research shows that engaging in imagery can reduce the intensity of food cravings. You can also try smelling something non-food related. One study found that smelling jasmine (still pretty pleasant!) helped to reduce cravings.”

If you want to visit the article, here’s the link. AARP Article 67 Science Backed Ways to Lose Weight

The ‘smelling jasmine’ sentence made me smile because my puppy is NAMED Miss Jasmine. 🙂  I think I mentioned previously that she’s my arms workout partner.  She pulls a tug rope while I count out my bicep curls & we both have fun.  She now weighs 76 + pounds & it’s a good workout.  She incredibly strong.  Here is a photo taken last week.

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“There’s no such thing as ruining your life. Life’s a pretty resilient thing, it turns out.”-Sophie Kinsella

I’m grateful for the opportunity to turn my life around. It’s taken me a long time to learn that deferred gratification is STILL gratification. I’ve spent a lot of needless energy doing battle against having what I want, when I want it.  I’m continuing to learn that life doesn’t end if I have to wait for something.  Just because a food item seems to ‘sing my name’ does not mean that I have to succumb to the ‘Siren’s song’.   I am ultimately in control of my actions.

I still haven’t perfected the breakfast cookie recipe so I’ll do that sometime during the coming week.

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”-Julius Erving

No more short end for me, I’m doing what’s best for my body.

This is in response to  Silver Threading Help, My Diet Stopped Working



Joyful Journey to Health 2-15-16

Good morning fellow travelers on this Journey to Health.  I hope you each had a victorious Valentine’s Day yesterday.

I chose it as my ‘cheat day’.  Here’s my menu for the day:  B-12 shot, orange, Patriot Power Greens, Wheat Grass & Maqui powder with coconut water in afternoon, 2 slices 12 grain bread, cottage cheese with cinnamon, vanilla, 2 eggs (yummy French toast), Aunt Jemima’s low sugar syrup, cacao in hot chocolate, decaf with sugar free creamer x2, 2 slices 12 grain bread, sliced turkey breast, avocado, tomato, 4 pickle chips, mayo, Apple Cider Vinegar with stevia, coconut water with chia seeds, ground turkey, shredded cabbage, salsa, sour cream, whole black beans, guacamole (home made onion, garlic, lime, avocado), grated cheese, Wheat Grass & Maqui powder with coconut water, chia seeds, pumpkin recipe with stevia, cool whip, 2 Medjool dates, 1 square dark chocolate.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses – only results.”-KenBlanchard

Even when I have a ‘cheat day’ I eat mindfully.  I am committed to my goal! Day by day, step by step I’m making the journey.

I tried the healthy baked fried chicken recipe I found on pinterest.  Here’s the recipe link.  Next time I make it, I WILL have the rack needed to keep it off the cooking surface of the pan I place in the oven.  It stuck & got a little dryer than I would have liked.  It was a hit with Hubby, even though he was at first leery of ‘corn flakes’ on chicken.  I crushed them enough you couldn’t tell ‘what’ they were.  It will be a recipe I use often.

Here are veggies to keep on hand at all times.

I was pleased to find the linked article above about good veggies to keep on hand at Care2, a site I’ve belonged to since 1995.

I’m a sucker for acronyms.  Here are three I liked that I felt apply to my Joyful  Journey to Health:

F.A.I.L. First Attempt In Learning
E.N.D. Effort Never Dies
N.O. Next Opportunity

There is a recipe I’m modifying for a no-bake ‘breakfast cookie’ to share next week.  I’ve got a few more tweaks to make before I’m pleased with the results.

I’ve been reading a lot about the times when will power gets overworked & weakens.  So when I found this quote, it struck a resounding note for me.  BTW, I totally agree,  so I keep a ‘clean eating’ house.

“The thing is… you’re making things harder on yourself than they need to be. Set up your environment for success. If you don’t have cookies in your house, you won’t have to constantly drain your energy fighting the temptation. Then when reward time comes, you can have one of those fancy schmancy gourmet cookies at a deli.  Your environment is more important than any kind of willpower. Willpower is sooooo overrated.” Mike Whitfield

How to drink your water.

I don’t have a problem with water intake because it’s the only thing I drink besides decaf or an occasional hot chocolate but I found this chart interesting.

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”-Jim Rohn

This correlates with Silver Threading’s Mindful Monday

Her article helped me recover a delightful memory.  When I was a very young woman, I had access to deserted country roads with no traffic. It was a time of safety & in a place where I was able to walk alone in the wee hours of the morning. I’m not sure what prompted me to do it, but I would close my eyes & count my steps. It was pure bliss to open them again to a moonlit night. I even enjoyed hearing the cicadas sing.



Joyful Journey to Health 2-8-16

“You cannot buy your health; you must earn it through healthy living.”-Joel Furhman

I’ve been practicing mindfulness in all my activities & the above quote resonated with me.

I had this delicious ‘Guilt Free’ treat three times this week. Yummy!

Guilt free apple dessert

If it is a tart apple, I sprinkle some stevia on it.  If not, I enjoy it as is.  I found this one on Pinterest & am glad I did.

February vegetables are Savoy Cabbage, Leeks & Bok Choy.   Here are some ideas & photos.

Savoy cabbage is pleasingly wrinkly to the touch and nutty to the taste.

One quick and tasty tip:  Stir fry finely shredded cabbage with garlic, ginger and a little sesame oil – delicious served with chicken or salmon.

Savoy cabbageStress comes with its added hormones of adrenaline and cortisol, but the anti-inflammatory properties in salmon can counteract those negative effects.

Stress comes with its added hormones of adrenaline and cortisol, but the anti-inflammatory properties in salmon can counteract those negative effects.

February’s best: Leeks


Packed with anti-oxidants and vitamins, the mighty leek can help stave off winter colds. It’s also the perfect partner to potatoes and cheese for deeply satisfying side dishes and suppers.  With moderation, potatoes and cheese can fit into a healthy food plan.

Angelic sprouts and leeks

Recipe for Angelic Lemony Leeks & Sprouts

February’s Best: Bok Choy

Bok Choy is one seasonal food February Seasonal Fruits and Vegetables for February see list on Pinterest 2016

Recipe for Spicy Bok Choy in Garlic Sauce

“Bok choy ranks right up with the rest of the dark, leafy greens at the top of any superfoods list. The only problem? Many of us are at a loss when it comes to cooking with this traditional Asian veggie.

In fact, just like kale or Swiss chard, bok choy can be prepared a number of ways — simmered until soft and tender, roasted to brown the edges or raw and dressed with vinaigrette.”  This information taken from the link below.

5 Ways with Bok Choy

Here is a healthy snack Less than 150 calories:

Lemony Chickpea Salad: Whisk together 1 teaspoon olive oil, 2 teaspoons lemon juice, 1/2 teaspoon lemon zest, 1/8 teaspoon Dijon mustard, and 2 teaspoons chopped fresh chives. Toss with 1/2 cup drained and rinsed canned chickpeas.

Lemony Chickpea Salad
Lemony Chickpea Salad

Snacks under 100 calories:

Snacks under 100 calories

Paraphrased from “Here are some ideas for reaching your goals.

Be realistic.  Set yourself up for success by setting goals you can achieve.

Keep it simple.  Put your energy into winning one major challenge at a time. Pick one, celebrate that victory and then tackle another.

Write it down. Be accountable to yourself in writing – with specific actions to help you achieve that goal. Then tell the world, to help keep you accountable.

Get a buddy. Friends or family members can help you get through the tough times and encourage you on your journey. Perhaps they’re also making the same healthy changes as you!

Reward yourself! Set measurable goals and then be sure to celebrate your accomplishments.”

By Toby Collodora, Contributing Writer
American Council on Exercise: Healthy resolutions for the whole year.

Interestingly enough, many of the above mentioned items are covered by interacting with this group started by Silver Threading.  Silver Threading’s Mindful Monday Healthy Living

I’ve hibernated this week.  I’ve read several good books & need to write reviews.  We are doing well with the ideas the dog trainer has given us to work with Miss Jasmine.   At nine months old she now weighs 76.2 pounds.  Here’s a photo.

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She’s my upper arms workout partner.  She plays tug of war & I do biceps curls.  She’s good at it too. 🙂  Her mom is a pure bred French mastiff (like Hooch) & the vet thinks her dad was a boxer.  Since she looks so much like our previous bullmastiff, we think her dad was a bullmastiff.  It doesn’t matter, she’s a good dog, we just hadn’t had a mixed breed before.

My long term goal is to be able to walk without my rolling walker & take her for long strolls around the neighborhood.  She’s very good walking with me with the walker & doesn’t pull on the leash at all.

There’s a recipe for oven baked chicken I’m going to try this week.   I’ll let you know next Monday how it works out.   Until then, make your life easier by not bringing unhealthy foods home.  If you do decided to have something, purchase a single serving & savor it.   This is something that helps me not overwork my will power.   Have a great week & stay healthy.

“No matter what happens, no matter how far you seem to be away from where you want to be, never stop believing that you will somehow make it.  Have an unrelenting belief that things will work out, that the long road has a purpose, that the things that you desire may not happen today, but they will happen.  Continue to persist and persevere.”-Brad Gast



Joyful Journey to Health – Clean Eating, Healthy Snacks 2-1-16

This might apply to you, or it might not.  I shared it on a different page & received positive responses. In the past I found this true for myself, but not lately.

“Some people feel safer with extra weight on their body. It’s as if the body actually uses weight as a buffer from the world. I was in that situation and I knew I had to address the emotional issues that were making my body feel unsafe.  I started doing visualization practices that helped to resolve past traumas and to get my body to feel safer in letting go of the weight.  Over the years I’ve found that 65-70% of the clients I work with are using weight as a form of protection. I call this “emotional obesity”. When you work through the issues that are causing emotional obesity and break the association that fat equals safe, the body is much more willing to let go of the weight. After I broke this association and the weight no longer served its purpose – that is, the armor of fat no longer made me feel any safer – the weight all but went away.” Jon Gabriel

I have a visualization page on Pinterest that I visit daily that has goal photos & plans.  I visit it daily for inspiration, motivation & encouragement.  https://www.pinterest.com/carolyninjoy/vision-board/

Here is a Guide to Seeds that helped me.  Today’s photos are mostly about healthy snacks.

Guide to Seeds for Joyful Journey to Health 2-1-16

Guide to Seeds from the Fork & Beans

“Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means ‘strength’ in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle.”-http://wellnessmama.com/4981/uses-for-chia-seeds/

Picture of grape and cheese sticks: 1 ounce cheddar cheese with 6 grapes: 7.1 grams protein.

grape and cheese sticks

Grape & cheese stick snack.

50 Clean Eating Snacks.

50 Clean Eating Snacks

50 Clean Eating Snacks.

Roasted chickpeas: 3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein

Pumpkin seeds, as well as flaxseed and sunflower seeds, contain magnesium, which is known to alleviate depression, fatigue and irritability, all side effects of stress

Pumpkin seeds, as well as flaxseed and sunflower seeds, contain magnesium, which is known to alleviate depression, fatigue and irritability, all side effects of stress.

“A January 2008 article in The New York Times, “A Clutter Too Deep for Mere Bins and Shelves,” quotes Lynne Johnson, president of the National Study Group on Chronic Disorganization, who says, “I think someone decides, ‘I’m not going to live my life like this anymore. I’m not going to hold onto my stuff, I’m not going to hold onto my weight.’” Kick Clutter.

Get Rid Of Clutter And Lose Weight

Get Rid Of Clutter And Lose Weight.

Matcha Green Tea Antioxidant Levels

6.2 times that of Goji Berries
7 times that of Dark Chocolate
17 times that of Wild Blueberries
60.5 times that of Spinach

1. Cancer preventer
2. Anti-ager
3. Lowers LDL “Bad Cholestrol”
4. Weight Loss
5. Detoxifier
6. Mind Improver
7. Fiber
8. Energy

“Matcha green tea is available as a concentrated powder and can be found at health food stores. I recommend organic matcha, because it is produced without any artificial fertilizers, herbicides or pesticides.

Do not add matcha green tea powder to boiling water because it will taste “grassy.” Boil the water and let it sit for 5 minutes before adding the tea.

It might take some time to get used to matcha’s flavor.”

Wonders of Matcha Green Tea.


Matcha Green Tea.

Pistachios can also lower your blood pressure and heart rate.

Pistachios can also lower your blood pressure and heart rate.

Pistachios can also lower your blood pressure and heart rate.

Process Goals Work Better and Faster Than Outcome Goals: You have no control of the outcome (for example, lose 20 pounds).  However, you do have control of the process. Here’s a sample process goal outline:

Exercise 3 days a week
Have just 2 cheat meals a week
No snacking before dinner” Mikey Whitfield, CTT

I have adopted this method.  It is easy for me to keep my food log on my laptop.  It is easy to acknowledge when I take my prescriptions & vitamins.  I enjoyed it when Hubby hugged me & said: “You’re so much smaller. Wow!” I have control of the process. Yay!

I learned a couple of things about stickers on fruit.  When they have 4 numbers it means they were conventionally grown, 5 numbers starting with number 8 means they are genetically modified GMO, and 5 numbers starting with 9 means organically grown.

stickers on fruits and veggies tell you A LOT. 4 numbers mean they were conventionally grown, 5 numbers starting with number 8 means they are genetically modified GMO, and 5 numbers starting with 9 means organically grown

stickers on fruits and veggies tell you A LOT. 4 numbers mean they were conventionally grown, 5 numbers starting with number 8 means they are genetically modified GMO, and 5 numbers starting with 9 means organically grown. 

Cashews contain zinc, which could help in reducing your stress.

Cashews contain zinc, which could help in reducing your stress.

Sketchesinstillness.com Yogi Ant I have chosen to happy because it is good for my health. Voltaire

“I have chosen to be happy because it is good for my health.” Voltaire

This blog is in response to:

Response to Silver Threading Mindful Monday Healthy Living 2-1-16

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Joyful Journey to Health Bonus: Free kindle book on Amazon for SuperFoods

Since I’ve been learning about new foods for My Joyful Journey to Health, it seemed appropriate to share a free kindle book I just came across tonight. I have NOT read it, but will soon.   I’ll probably share the information for next Monday’s blog.


The Superfoods mentioned were Goji berries, Chia seeds, Spirulina, Cocoa beans, Acai berries & Coconut Water were all mentioned. Since I already use chia, coconut water & spirulina daily, it caught my attention.

And of course, the price is right 🙂

What are Superfoods: The Whole Truth About the Dietary Revolution ofSuperfoods


Three Day Quote Challenge Day Two & Three Combined

I’ve never been one to follow rules & the time got away from me so I’m combining Day Two & Three Quotes here.

Day Two: “Think of willpower like the power bar on your cell phone. Every morning you start out with a full charge. As the day goes on, every time you draw on it you’re using it up. So as your green bar shrinks, so does your resolve, and when it eventually goes red, you’re done. Willpower has a limited battery life.”-Gary Keller, The One Thing

Day Three: “Surround yourself with the dreamers & the doers, the believers & the thinkers, but most of all, surround yourself with those who see the greatness within you even when you don’t see it yourself.”-Edmund Lee, Lessons Learned in Life

And because I didn’t follow the rules, here is a bonus quote:

“All things are created twice. There’s a mental or first creation, and a physical or second creation to all things.”-Stephen Covey

Response to Krista Kemp’s Three Day Quote Challenge