Little changes add up to BIG results!

[Packard]

Well at this point I'm sure everybody knows what a HUGE FAN I am of oatmeal. If i wasn't so tired i would be dancing around on desk right now at the thought of you eating oatmeal for breakfast! I thank God for oatmeal every night when i say prayers! LOL! Ok... a couple of things though.... the imitation sugar free honey.. hmmmmm... "imitation" and "sugar free" makes me wonder whats in it? Have you tried cinnamon? I love cinnamon in oatmeal. Pumpkin pie spice if freaking delicous too. Just and idea in case you think about taking out that imitation sugar free honey and are looking for some suggestions. Also, Smart balance natural peanut butter... what are the ingredients in that? Alot of pb have added sugar, salt, and preservatives. Not sure if yours does but maybe check the label and make sure it doesn't. I've found that 100% peanut butter is the best... nothing added. Yum!

With that said... i realize that this often takes baby steps and i'm so glad that you've taken out the almond bars! Yay you!!!

Ohhhh one last thing... have you thought about throwing a few eggwhites in that oatmeal? SOOO GOOD! The day after figure competition (the 1 day that I got to eat whatever I wanted) I woke up and had a HUGE BOWL of oatmeal with eggwhites, natural peanut butter, with a bit of cinnamon in it. I love the stuff so much that i even had it on cheat day!

Sorry to ramble here... but if you mention oatmeal in a thread I just can't help but pipe in and talk about the many ways that I love to eat oatmeal.

Great job! You are doing so incredibly awesome!

Cassie

I run into problems lately if I take in too much fiber so I am limiting the amount of oatmeal I eat.

But a quick and easy high protein oatmeal is made this way:

preference is McCann's Steel Cut Oatmeal--slow cook, but prepare your favorite oatmeal and season to suit (I like to use chicken broth for the liquid--it adds a bit of flavor). After the oatmeal is nearly cooked pour in some egg whites (I buy them in little "milk cartons" at BJ's Club). Mix in the egg whites while the oatmeal is cooking. The eggs will cook up in about 3 or 4 minutes.

Then serve.

The protein is in the egg whites and they do not add much in the way of flavor. I sometimes add some nuts for added texture, but the steel cut oatmeal has more texture than rolled oats so I skip that when I have McCann's available.

http://www.mccanns.ie/" onclick="window.open(this.href);return false;

[fitoverforty]

Have you tried cinnamon? I love cinnamon in oatmeal. Pumpkin pie spice if freaking delicous too. Just and idea in case you think about taking out that imitation sugar free honey and are looking for some suggestions. Also, Smart balance natural peanut butter... what are the ingredients in that?

Tried the cinnamon this morning for oatmeal in place of the fake honey. I used 1 tsp. of cinnamon (too much I think ) and 1/2 tsp. "No salt". 1 generous tsp. Smart Balance PB (peanuts, flaxseed/palm oil blend, molasses, salt) a 2 tablsp. serving has 3g fat, 110mg salt, 1g sugar, 7g protein...I'm only using one (heaping) tsp. Had some pistachios on desk, so I mashed them up and added that to it (not too good, would be better with pecans or almonds). It really needs a little more sweetness to it, maybe some diced apples? How about 10 or 12 of those little miniature dark chocolate chips? That can't be too bad can it? Oh please...please say its okay!

Maybe have it for a cheat snack? So you don't miss it too much and instead of having it everyday??

yes, Nokie, I think that is a good idea, maybe once a week (Friday is usually "cheat" day) I could treat myself to one That shouldn't be too terrible! But I need to wait awhile, cause right now if I cheated with one, I might eat the whole box!

[Packard]

Have you tried cinnamon? I love cinnamon in oatmeal. Pumpkin pie spice if freaking delicous too. Just and idea in case you think about taking out that imitation sugar free honey and are looking for some suggestions. Also, Smart balance natural peanut butter... what are the ingredients in that?

Tried the cinnamon this morning for oatmeal in place of the fake honey. I used 1 tsp. of cinnamon (too much I think ) and 1/2 tsp. "No salt". 1 generous tsp. Smart Balance PB (peanuts, flaxseed/palm oil blend, molasses, salt) a 2 tablsp. serving has 3g fat, 110mg salt, 1g sugar, 7g protein...I'm only using one (heaping) tsp. Had some pistachios on desk, so I mashed them up and added that to it (not too good, would be better with pecans or almonds). It really needs a little more sweetness to it, maybe some diced apples? How about 10 or 12 of those little miniature dark chocolate chips? That can't be too bad can it? Oh please...please say its okay!

Maybe have it for a cheat snack? So you don't miss it too much and instead of having it everyday??

yes, Nokie, I think that is a good idea, maybe once a week (Friday is usually "cheat" day) I could treat myself to one That shouldn't be too terrible! But I need to wait awhile, cause right now if I cheated with one, I might eat the whole box!

This is not a cheat snack, but it is pretty good anyhow:

Take a large leaf of lettuce and lay a slice of turkey breast on it. Put some sweet peppers (drained) in the center and roll it up. Eat it like a hotdog (with your fingers). Tasty and filling. Low in calories, and fat and a pretty good source of protein (turkey breast).

[fitoverforty]

That's a great suggestion, thanks Packard!

[cassiegose]

Have you tried cinnamon? I love cinnamon in oatmeal. Pumpkin pie spice if freaking delicous too. Just and idea in case you think about taking out that imitation sugar free honey and are looking for some suggestions. Also, Smart balance natural peanut butter... what are the ingredients in that?

Tried the cinnamon this morning for oatmeal in place of the fake honey. I used 1 tsp. of cinnamon (too much I think ) and 1/2 tsp. "No salt". 1 generous tsp. Smart Balance PB (peanuts, flaxseed/palm oil blend, molasses, salt) a 2 tablsp. serving has 3g fat, 110mg salt, 1g sugar, 7g protein...I'm only using one (heaping) tsp. Had some pistachios on desk, so I mashed them up and added that to it (not too good, would be better with pecans or almonds). It really needs a little more sweetness to it, maybe some diced apples? How about 10 or 12 of those little miniature dark chocolate chips? That can't be too bad can it? Oh please...please say its okay!

Maybe have it for a cheat snack? So you don't miss it too much and instead of having it everyday??

yes, Nokie, I think that is a good idea, maybe once a week (Friday is usually "cheat" day) I could treat myself to one That shouldn't be too terrible! But I need to wait awhile, cause right now if I cheated with one, I might eat the whole box!

For peanut butter... do any stores near you carry Adams 100% natural no salt added peanut butter? The only ingredient is Peanuts. If not... do you have any health food stores near you? There is a lovely little store about an hour away from home that as a peanut butter machine where you take a scoop of peanuts, pour them in the machine, turn it on, and watch as the peanut butter is made before you eyes! They have one for almond butter too. Pretty freaking cool in opinon. I would go for the full fat peanut butter of the reduced fat stuff because you NEED the healthy fats from the nuts. So go for full fat and just make sure it doesn't have stuff like sugar, salt, and preservatives in it. (Note... natural peanut butter must be kept in the fridge because it doesn't have the preservatives in it that the other stuff has). As for it needing to be "sweeter". I used to think that mine needed to be sweeter, however I held out and I've gotten used to it without the sweetener. I've found if i eat sweet things in the morning I tend to have more cravings for sweet things later in the day. Lately I've been adding a few blueberries to mine (I just buy them frozen and throw a few in). I used to add a banana to mine and that was -lightful! (although pretty high in carbs when you put the whole thing in there). Unsweetened applesauce might do the trick too. Or you could add some protein powder... protein powders have sweeteners added so that might sweeten it up a bit if you feel like you can't get it down without the sweetner.

Speaking of oatmeal... I just ate bowl. It was delicious. The worst thing about oatmeal in the morning is that I get sad when its gone.. and even more sad when i realize that i have to wait a full 24 hours until i can have more.

[Packard]

That's a great suggestion, thanks Packard!

That would be the cooked sweet peppers in a jar (in the pickle/relish section of the supermarket).

I like to use romaine lettuce.

If you Google: "lettuce wraps" you will get a bunch of recipes. But watch the ingredients--some are fatty.

[ldematto]

If you Google: "lettuce wraps" you will get a bunch of recipes. But watch the ingredients--some are fatty.

Thanks! Some really great ideas!

[fitoverforty]

Another change this week:
Made first egg white omelet! Used 1 whole egg and 2 egg whites. I used a 2% mozz. cheese stick and laid it in strips on one half and folded the other half onto it to melt. I used Mrs. Dash table blend to season it. And I ate it with some picante sauce. YUMMMM!!!
Half the reason I put off making an egg white omelet was because I thought it would be alot of trouble separating the eggs - but it really wasn't and I like the lite feeling of it, using only one egg yolk. It didn't take any time at all really, and it felt good eating something healthy, instead of opting for something else that may have been quicker or easier.
So here is analogy on food choices in relation to body image and health:
In own experience, in the past I have spent countless hours in various drive-thru lanes for a quick easy meal, eating who knows what kind of mystery meat, filled with horrible preservatives, salt, fat, etc. Instead of valueing body more and taking the time to treat it right by cooking own meal, choosing what ingredients I put in it and controlling what I put in mouth rather than relying on someone else to make that decision for me.
Think of it this way - Most of us who own a car know that you need to use a good grade of gas to have it run smoothly, and you choose a good grade of oil and change it regularly, you have it tuned up to keep it running well and lasting for years, because it is a big investment and you don't want to mistreat it and it ends up parked in your yard, broke down because you didn't take care of it.....well, think of your body the same way. It deserves the same respect and treatment. It is the ultimate investment! You only have one and it is solely up to you to take care of it and treat it with respect, and the honor it deserves! Choosing healthy food and quality ingredients (gas and oil) to fuel your body, keeping up with the maintenance tuneups (regular exercise) and taking good care of it so it will last for years, and not end up parked in your house, unable to go anymore on its own! Point of this soapbox rant? To learn that taking care of our bodies is the MOST important investment and worth all the TIME and EFFORT, money and attention it deserves. Alot of us put our health on a back burner, vowing to get in shape, or start eating healthier, or buy that exercise video, later when we have more money, or more time, or just any excuse to keep putting off what needs to be done TODAY!!!
Don't waste another day opting for an "easy" way out, stand up, take account for your health and begin to make the changes necessary. Baby steps are fine, as long as you are taking the steps! Little changes, over time will make differences you will see and feel (speaking from own experience here).
Didnt mean to go on a "come on team, get in the game" speech here! geezz, to think just making myself an omelet this morning got me this fired up! I wonder what's gonna happen when I make first batch of all natural whole ingrediant oatmeal granola bars!?!!!

[cassiegose]

Another change this week:
Made first egg white omelet! Used 1 whole egg and 2 egg whites. I used a 2% mozz. cheese stick and laid it in strips on one half and folded the other half onto it to melt. I used Mrs. Dash table blend to season it. And I ate it with some picante sauce. YUMMMM!!!
Half the reason I put off making an egg white omelet was because I thought it would be alot of trouble separating the eggs - but it really wasn't and I like the lite feeling of it, using only one egg yolk. It didn't take any time at all really, and it felt good eating something healthy, instead of opting for something else that may have been quicker or easier.
So here is analogy on food choices in relation to body image and health:
In own experience, in the past I have spent countless hours in various drive-thru lanes for a quick easy meal, eating who knows what kind of mystery meat, filled with horrible preservatives, salt, fat, etc. Instead of valueing body more and taking the time to treat it right by cooking own meal, choosing what ingredients I put in it and controlling what I put in mouth rather than relying on someone else to make that decision for me.
Think of it this way - Most of us who own a car know that you need to use a good grade of gas to have it run smoothly, and you choose a good grade of oil and change it regularly, you have it tuned up to keep it running well and lasting for years, because it is a big investment and you don't want to mistreat it and it ends up parked in your yard, broke down because you didn't take care of it.....well, think of your body the same way. It deserves the same respect and treatment. It is the ultimate investment! You only have one and it is solely up to you to take care of it and treat it with respect, and the honor it deserves! Choosing healthy food and quality ingredients (gas and oil) to fuel your body, keeping up with the maintenance tuneups (regular exercise) and taking good care of it so it will last for years, and not end up parked in your house, unable to go anymore on its own! Point of this soapbox rant? To learn that taking care of our bodies is the MOST important investment and worth all the TIME and EFFORT, money and attention it deserves. Alot of us put our health on a back burner, vowing to get in shape, or start eating healthier, or buy that exercise video, later when we have more money, or more time, or just any excuse to keep putting off what needs to be done TODAY!!!
Don't waste another day opting for an "easy" way out, stand up, take account for your health and begin to make the changes necessary. Baby steps are fine, as long as you are taking the steps! Little changes, over time will make differences you will see and feel (speaking from own experience here).
Didnt mean to go on a "come on team, get in the game" speech here! geezz, to think just making myself an omelet this morning got me this fired up! I wonder what's gonna happen when I make first batch of all natural whole ingrediant oatmeal granola bars!?!!!

Lynne,

Gosh I'm so stinking proud of you!!! Your first eggwhite omelet! Yipppeeee! You could also throw in some diced peppers, mushrooms, olives, and even black beans for added fiber.

You are doing SO WELL!!!

Its funny that you mentioned the car analogy. I use that with people alot. It makes total sense... yet it totally boggles mind! People take care of their cars, they service them regularly, read the owners manual, and put only the proper kind of fuel in the gas tank. However, when it comes to their bodies they'll put crap like soda, sugar, grease, and all kinds of chemicals without ever thinking twice about how their fueling their bodies! It also drives me nuts that many will take the time to read the owners manual for their car, but never bother to read up on the proper kinds of fuels to put in their body and the proper kinds of exercise to keep it running smoothly. The really funny thing is that you can drive your car like hell and not take care of it and simply go buy a new one when it no longer functions properly. However, God only gave each of us 1 body. When it breaks down you can sometimes go to the doctor and get on medications or have surgery to improve it, however you ulimately only have 1. When you break it you don't get to go buy another. Seems like more people would take better care of their bodies?

What a great message! I just wish i could get this message across to more people!

Thanks for the update Lynne... and as always thanks for posting your thoughts! Its such an inspiration to see you continually plugging along and making great progress!

Cassie

[Packard]

I'm a member of BJ's Wholesale Club and they sell egg whites in small "milk" containers. All you do it open the lid and pour out the egg whites.

[cassiegose]

I'm a member of BJ's Wholesale Club and they sell egg whites in small "milk" containers. All you do it open the lid and pour out the egg whites.

They sell these near me as well. In fact i believe pretty much all major grocery stores sell liquid eggwhites (they do in Oregon anyways). I've found that these are much more expensive then just buying the eggs and cracking them yourself though. I go through so many eggs that buying them in the carton just isn't worth the extra cost. However for those who don't eat as many eggwhites, this is defintely a great option.

[Packard]

I'm a member of BJ's Wholesale Club and they sell egg whites in small "milk" containers. All you do it open the lid and pour out the egg whites.

They sell these near me as well. In fact i believe pretty much all major grocery stores sell liquid eggwhites (they do in Oregon anyways). I've found that these are much more expensive then just buying the eggs and cracking them yourself though. I go through so many eggs that buying them in the carton just isn't worth the extra cost. However for those who don't eat as many eggwhites, this is defintely a great option.

Yeah, I have just 2 omelets a week. So it is convenient. I also have that gadget that separates the egg whites and it works quite well. No moving parts and dishwasher safe. If I were separating a lot of eggs I would definitely get one.

http://www.amazon.com/Egg-Yolky-96035-S ... 853&sr=1-1" onclick="window.open(this.href);return false;

[Boss Man]

I thought the main things for Egg White seperation, were

A: the Palm of your Hand, if your confident, or a pro chef.

B: A sieve.

[fitoverforty]

I probably won't eat more than 2 omelets at most in a week....and sorry Cassie, I just haven't been able to bring myself to mix them into oaty meal yet!! It took me a week of experimenting to get oatmeal just right and I hate to rock the boat now! Baby steps....baby steps.
And I'm sure it has been said somewhere on here before...but what is the reason again for eating just the whites, and next to no yolks? Is it because of the fat?

[Boss Man]

Yolks contain Protein, Lutein and Fat soluable Vitamins. To knowledge the Cholesterol in normal Yolks is 60 / 40, LDL / HDL.

The are some people, espousing that dietry Cholesterol has little impact on Blood Cholesterol, buyt it doesn't hurt to be safe.

LDL is not bad, bad, unless it exceeds 100mg's per litre. HDL is bad when it drops below 40mg's. Total Cholesterol shouldn't exceed 200mg's.

The main difference is LDL transports Cholesterol where it's needed. HDL transports it back to the Liver, depending on it's condition, it's repaired and reused, or ridden from the body.

If you buy Omega 3 Eggs, (Chickens fed some Flax), the Yolks fat content is mainly Alpha Linolenic Acid, which like it does in Nuts, Seeds, Peanuts, Avocado, Oils, Flax and Soy, converts in part to EPA and DHA, the Fats present in Fish.