Tuesday, February 9, 2010

30 Minutes of Fruits and Veggies

A "serving" is a measurement (cup, ounce)...... a "portion" is what you eat. When deciding what to put on your plate..think of a clock face... you need 30 minutes of carbs (fruits, veggies, whole grains).... 20 minutes of healthy fats.....10 minutes of protein.

K.I.S.S. (keep it SUPER simple!)- Have you had every food group every day?

14 comments:

Anonymous said...

I have been soo good...until Super Bowl Sunday. I had bad, bad carbs, fat, sugar, and calories. I did substitute fried chicken wings for bake chicken wings! I did drink three cups of water with that meal. 5 glasses for that day. But I did have two beers, so hmm, probably not that good. Hey! but I did walk for 90 minutes on Saturday and Sunday. 60minutes on Monday. But, do exercise really help when you pigged out????
Shamonica W.

Anonymous said...

..oh, I did have my servings of vegetables today.

Shamonica.

DL said...

great suggestion here. remember there are many paths to success, what is working for you this week? The Tuesday class all but 2 said they had at least a "good" effort at THE PLAN. The 2 that said poor are victicms of scheduling problems.

How are you doing?
Today?
This week?
Since you made your last commitment?

see you soon

DL said...

Thanks for the help.

Claudia and Erin, I PLANNED to do 50 minutes of Zone 1 last night and WANTED to go home at 7:20. I saw you 2 doing your PLAN and stayed to do mine!!!!!

I feel so happy that I did it!

I have a 15 yr old birthday today and see cake in my immediate future. Glad cake is on the PLAN

Anonymous said...

I love the motivation you receive when seeing your peers working out. It gives you this unforseen energy to push yourself and focus on your goals. Its easy to feel that you are alone, then you look around--and you're not. WE WILL LOOK GREAT IN OUR SPRING/SUMMER LOOKS AND SMALLER.

Shamonica W.

Anonymous said...

After class last night I was BAD and did not do my workout. However I made up for it today and did 2 hours of walking!!!! I feel great for making up for doing nothing yesterday!!! Amy

Anonymous said...

Healthier Choice Chicken Soup

4 Skinless chicken breasts (40oz)
4 Stalks of celery (220 grams)
4 Med carrots (312 grams)
1/2 Bunch fresh parsley
Salt to taste before serving

Place in stock pot
Add water to cover & fill pot
(Mine was 4 quarts)
Cook on med temp 30"
Remove chicken let cool
Cut in bite-size pieces and return to pot

OR

Place in crock pot and set on low for 5-8 hours
Cut chicken into bite size pieces and return to pot

Makes 16 Cups
80 Calories per Cup

Extras: Add minced ginger and or minced garlic

You can also add pasta or rice, BUT you must figure in the calories.

I love this soup it is so simple. The parsley is loaded with vitamin A. It is great comfort food when fighting a cold. I take it to work in a stainless steel thermos.

I hope everyone is having a great week. Claudia

Anonymous said...

Be very afraid....

They figured out how to make chicken out of soy beans!

http://latimesblogs.latimes.com/booster_shots/2010/02/tastes-like-chickenbut-its-soy.html

JEN

Anonymous said...

This is great information. It helps to design your plate. Judy

Anonymous said...

I love the support you receive from Donna and Jennifer. This really means a lot to me as I continue on this life changing journey. The exercise has really made me feel a lot better. The sodium and artificial sweeteners information helped me to achieve better results this week.

Anonymous said...

Shamonica, Dont worry.......one bad day means more motivation, effort and planning the next. My legs are sore, sore, sore from lifting weights that Jen has me doing. I am thinking that Anne is ahead of us on the May 3 challenge. Melanie

Anonymous said...

Hey Melanie, Anne's not ahead of anybody on anything :)....still just trying to make my way as usual. some days easy, some harder. Have to work in a few hours for a 12 hour night. didn't feel like moving but went out the door anyway and MADE myself run a mile. a whole mile!! Not much when I think of that 1/2 marathon coming up...but it was something and made it a better day. By the way, before I did this I ran across a quote on my computer that said "do what you need to do when you need to do it even if you don't feel like it"....I can't remember if this is a DL quote or not. It may be. when you don't feel like it just do a little anyway and you'll feel better.
Anne

Anonymous said...

Today, 2/14/09, I spent 50" working in my Zone on the stationary bike and 60" working in my Zone walking outside in the beautiful sunshine. I feel energized. I am using my heart rate monitor and it is so helpful. I never knew I was overdoing my work outs.I LOVE the heart monitor. I also bought a digital food scale($20 Walmart) to get an idea of what 4oz of chicken looks like etc. I love my new tools. Hope I lose something this week. Claudia

DL said...

Claudia thanks for the update. You will lose, I am so glad to hear that you are energized, proper exercise gives one more energy and makes their life better, If your workouts are making you tired or excessively hungry then let's talk about it.

Have a good day and keep writing!