week 5: loosing weight in a sensible way

STEP FIVE: DO THE MATH
It’s time to figure out how many calories you should be eating in order to reach your weight goal. Once you know this magic number, you can choose the food plan that’s best suited to your body’s needs.

• YOUR WEIGHT LOSS EQUATION:
655 + (4.4 X your goal weight in pounds) + (4.6 X your height in inches) – 4.7 X your age in years = base calories

• MULTIPLY THIS NUMBER BY:
1.2 you get little or no exercise
1.3 if you’re somewhat active
The total is the number of calories you should eat each day in order to reach your goal weight and maintain it.

tips from, "fitness" magazine

Guaca-mocka-mole


OHMIGOD! This is the BEST guacamole ever! I never going to buy guacamole from the store again.

Hey... if you put the pit of the avocado and lime juice in your guacamole it'll keep it from turning brown.

RECIPE
1 cup frozen peas, thawed
3 cloves of garlic, minced (about 1 Tbs.)
3 Tbs. chopped cilantro
2 Tbs. minced red onion
2 ripe avocados
2 Tbs. lime juice

1. Place peas, garlic, cilantro & onion in a blender or food processor. Pulse until smooth. Place in bowl. Peel and see avocados. Using a fork mash avocados into pea puree. Add lime juice. Chill until ready to serve.

2. Serve w/ sticks of jicama.

makes 2 cups

per serving: 80 cal; 2g prot; 6g total fat (1g sat fat); 7g carb; 0mg chol; 20mg sod; 40 fiber; 1g sugars

week 4: loosing weight in a sensible way

STEP FOUR: WRITE YOUR WAY TO SUCCESS

I know, I know, you’ve heard it before. But when it comes to your lifestyle, a food journal is a fundamental as those black pants in your wardrobe. A diary is the key to understanding what you’re eating and why. (I’ve tried a journal before for one month and I found that I need a snack between 3 and 4pm. So planning my snack prevents me from eating something totally bad or starving myself before dinner).

• BEGIN BY KEEPING A JOURNAL for a least one week. Each entry should include:

. the time you ate
. what you ate and how much
. where you ate
. who you were with
. how you were feeling at the time (stressed, lonely bored, celebratory, etc.)
. how you felt afterward, physically and emotionally (stuffed, guilty, satisfied, etc.)

• AT THE END OF THE WEEK, read your journal. You may find surprising patterns, such as you eat more when you’re with certain friends or that you reach for crunchy foods when you’re stressed at work.

tips from, "fitness" magazine

Beto, creator of Zumba, in Kansas City!

Beto, the creator of Zumba, came all the way from Columbia (South America) to instruct certification class over the weekend. Friday night he had a Master Class. Beto's class was just like his DVDs. So it was a treat to experience it live! He didn't speak much (I believe he knows little English). The majority of his instuction was visual (just the way he created the class). He was very charismatic, entergetic and personable. I'm so glad I had the opportunity to dance with the creator. I'll probably never have the opportunity to be in Beto's class again unless I go to Brazil.


Me after the Master Class all sweaty and gross with Beto. I got a kiss after the picture ;)


Photos from the beginning of class. Beto started out instructing with a sweatshirt on and ended up shirtless by the end of class. It was HOT in there!

This performance night of “So You Think You Can Dance” was unexciting for me. I can’t wait until next week to see what couples will change when they’ll all draw partner names again. I also feel that no one stepped up, nor developed further in my opinion.

Because this week is the last week for the couples to stay together I TOTALLY see why Shauna went home instead of Jessie (so Jessie and Hok would dance together one last time). Also this is the LAST week the judges have any say in who stays.

I still stand strong with my top three: Hok, Lacey and Sara.

However, I was so uninspired this week I only have one-word comments at the bottom of the blog.

week 3: loosing weight in a sensible way

STEP THREE: EAT HEALTY
We’re not talking about a lifetime of celery sticks. Just a few simple changes to your shopping and cooking routines can go a long way. Try these:

• MAKE A LIST before you head to the supermarket. A recent study found that writing down what you plan to buy makes you less likely to load your cart with things you don’t really need, like potato chips.

• TWEAK YOUR DINNER ROUTINE. Stock your kitchen with fresh and frozen vegetables, whole-grain pasta, low-fat cheese, fruit and herbs for flavor. You’ll be able to pull together a healthy dinner faster than Domino’s can deliver.

• MANAGE YOUR MUNCHIES. Carry pre-portioned snacks in yuor bag, such as one-ounce packages of nuts, an apple, 100-calorie packs of cookies or protein bars.

tips from, "fitness" magazine

Red curry with vegetables


This is one of my favorite recipes. It's a bit of work though. I like to have brown rice and a veggie egg roll along with the red curry vegetables.

RECIPE
1 14-oz package extra-firm tofu (rinse, cut into strips and marinate in soy sauce (I usually marinate it before I leave for work). Cover each piece in flour. Flash fry in vegetable oil. Set aside on a plate)

1 pound sweet potato, pealed cut into 1-inch cubes (before you peal: rinse sweet potato and wrap in foil. Bake @ 400 for 30 min. Potatoes should still be firm - 1/2 done. Cool, peal and cut. This makes the potatoes easier to peal.)

1 12-oz can “lite” coconut milk

1/2 cup vegetable broth

1-2 teaspoons red Thai curry paste

1/2 pound green beans, trimmed and cut into 1-inch pieces (or use frozen)

1 tablespoon brown sugar

2 teaspoons lime juice

1/2 teaspoon salt

1/3 cup chopped fresh cilantro

1 lime quartered

Add coconut milk, broth and curry paste to taste (I use 1 teaspoon) in a medium saucepan. Bring to a boil (watch it or it’ll overflow); reduce to a simmer. Add sweet potatoes and cook, covered, stirring occasionally until the sweet potato is just tender, about 4 min.

Meanwhile prepare the tofu.

Add green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender and crisp, 2 – 4 min.

Stir in lime juice and salt.

Ladle the stew in a bowl. Or in a bowl over rice. Place cut tofu on top. Sprinkle w/ cilantro and serve w/ lime wedges.

Goodbye Cedric and Shauna

I knew it was Cedric's time to go. I thought Shauna was an awesome dancer. She danced her heart out! I feel that Shauna's and Jamie's styles are very similiar and Jamie would of went home. However, I would of liked Anya to go home instead. We'll see what next week brings on "So You Think You Can Dance."

I'm SO GLAD the show is back on after last week's holiday break.

My comments from tonight's performaces at the bottom of blog...