MY CRAFTY CORNER














Just a few layout pages using a Basic Grey Kit from LaChic gifts and Craft September Kit
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IT’S THE HOLIDAY SEASON

Holidays are approaching and you want to participate in the joyous occasion. You can.
Prepare yourself for the occasions. We are looking forward to Thanksgivings, Hanukkah, Christmas, and New Year and the food that enhance the gatherings.
Here is the recommendation for these occasions. Post your goal for the end of the year where you can see it regularly. Don’t give up the dream.
Eat a good breakfast; maintain your eating style especially on the day of the party. Add a teaspoon of flaxseed oil one hour before going to the party to a non-fat yogurt Enjoy the entertainment and get a small plate enjoy the food.
You in charge of the party, Take the stress out by planning ahead. Determine the theme, guest list and the menu. Two weeks before the party shop for the menu review the guest rsvp, prepare any food that could be frozen. One week before the party do a general housekeeping.
On the day of the party eat a healthy breakfast. Finish preparing the menu. Have a mid day snack, take a brisk 15-minute walk, check to see if everything is order, get ready and enjoy yourself.












1 November 06, 2010

For This I’m So Thankful
My goal was to lose 40 pounds as to date I have lost 27 pounds. For this I’m so thankful. Thanksgiving is just three weeks away. No needs to give up food that you love just use the substitution method of preparing your meal.
A healthy macaroni cheese casserole is made with whole-wheat macaroni,M
If a whole turkey is too much, try a turkey breast. Use olive oil instead the butter to baste your turkey
Don’t stuff yourself prepare to stuff the turkey. Omit the white bread from the cornbread stuffing. Substitute low-fat margarine or eliminate the margarine altogether. If you like sausage in your stuffing, substitute Italian sausage instead of pork sausage.
Love sweet potato casserole, here’s low calorie recipe:
2 ½ pounds sweet potato cubed
1/3 cup pure maple syrup
2 tablespoon melted low fat butter
1 tablespoon lemon juice
½ teaspoon salt and pepper to taste

Preheat oven to 4000F
Combine the ingredients into 9x13 inch glass baking dish
Cover and bake for 15 minutes, uncover stir. Every 15 minutes until tender, cook for 45 to 50 minutes.



Burn that Fat Off
What is cardio exercise? Cardio exercise is any exercise that you can sustain at a moderate pace. It gets your heart pounding. Walking, dancing, jogging, treadmill are cardio exercise examples.
Besides loosing pounds, cardio exercise strengthens your heart, lungs and circulatory system. It also tones your muscles that are lost during weight loss. Helps you sleep better, you need a minimal of six hours. Reduces stress which can sometime causes health problem such as high blood pressure.
The recommended time of cardio activity 30 minutes is a day. If a thirty minute block time is not compatible to your life style You don’t have to do all that exercise at once. Break it down to 10 minutes interval or 15 minutes interval the result will be same.

Special Notes
While you are loosing the unwanted pounds, take a look in the mirror, review your image. You can dress up that image. Feel good inside and look good on the outside. For example, you can wear the latest jeans even though you have met your weight loss goals. Choose lightweight stretch denim boot cut. Or maybe a medium weight cotton that has the control, slimming the hips and thighs, flattening the tummy, and lifting the butt. Choose jeans that have a high waistband

Sandra Vaughan, Editor
xandria98@cox.net
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View DetailsVolume 1                                                                                         October 09 2010           




Editor Note: I had to take a break to refurbish my perspective on the new lifestyle I have undertaken. I hope the new thoughts will be beneficial to you.


Flaxsize not Supersize


Omega 3 is excellent as appetite suppression. Where do you find this Omega 3?
Omega 3 is found in cold-water fish, flax oil, and some nuts. Omega fats boost your metabolism rate and that helps burn body fats. An omega fats almost never is stored as fat.
You have the Omega 3, Omega 6, and Omega 9. Omega 6 is found in prepackage food and therefore is not necessary to add it to your diet. The best source is Omega 3. A good source of Omega 3 is Flaxseed oil.
Flaxseed oil must store in the refrigerator to preserve its freshness. It can be placed in a plastic container in the refrigerator overnight. It will harden and be spread on toast instead of the butter. It can be use on your salad instead of the dressing. You can add to your cooked vegetable. Never use the flaxseed oil for cooking instead use the extra virgin olive oil.
Other fats such as safflower oil, canola oil and butter still can be use in your meal planning with moderation.

You can find the Flaxseed oil at health food store and Wal-Mart.



View DetailsIT’S THE HOLIDAY SEASON


Holidays are approaching and you want to participate in the joyous occasion. You can.
Prepare yourself for the occasions. We are looking forward to Thanksgivings, Hanukkah, Christmas, and New Year and the food that enhance the gatherings.
Here is the recommendation for these occasions. Post your goal for the end of the year where you can see it regularly. Don’t give up the dream.
Eat a good breakfast; maintain your eating style especially on the day of the party. Add a teaspoon of flaxseed oil one hour before going to the party to a non-fat yogurt Enjoy the entertainment and get a small plate enjoy the food.
You in charge of the party, Take the stress out by planning ahead. Determine the theme, guest list and the menu. Two weeks before the party shop for the menu review the guest rsvp, prepare any food that could be frozen. One week before the party do a general housekeeping.
On the day of the party eat a healthy breakfast. Finish preparing the menu. Have a mid day snack, take a brisk 15-minute walk, check to see if everything is order, get ready and enjoy yourself.

Sandra Vaughan, Editor



Volume 1 August 21, 2010

It has often been said that, “Today is the first day of the rest of your life,” but why not approach it with the same care and respect as you would if it were your last?
Edge Learning Institute


Creative Salt Substitute

A low sodium diet is a diet that includes no more than 1,500 to 2,400 mgs of sodium per day (One teaspoon of salt has about 2,300 mg sodium.)
The high source of sodium is found in processed meats, such as bacon, sausage, and ham, and canned soups.

Mcdonald’s and other fast food can be high in sodium. Low sodium is unprocessed, fresh fruits, vegetables, lean meats, poultry and fish. You also have products on the shelf that are low in sodium, such as canned soups.
Bring out your creative side and create a salt substitute. Here is a sample.

Mix together and put in a shaker.
 ½ teaspoon cayenne pepper
 ½ teaspoon garlic powder
 1 teaspoon each
o Basil
o Black Pepper
o Mace
o Marjoram
o Onion Powder
o Parsley
o Sage
o Thyme

Make a list of brand name products that are low in sodium and take it with you when you do your shopping.
Cook your pasta, rice, and other food you boil in unsalted water.
Be a good reader of the food label. When dining out, asked about the low sodium menu items.

Positive Thinking brings Positive Results

Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch

Just be positive in your thoughts you can change from I can’t to I did. Remember the engine that thought, “I think I can,” and he did.

Keep a food and exercising journal can keep you aware on a daily basis, that you can lose weight. It will also show the positive things that are helping you obtain the goals.

You are saving a life by taking the stress out of losing weight. The life that you save is your own.

We must own up to the fact that obesity is a problem. Eliminate the negativity about changing your lifestyle.

Get up in the morning and think this is my new beginning. I will accomplish at least one of the goals. That goal may be a 5 to 30 minute walk. Taking 10 minutes of personal moments of solitude. What your choice of changing you physical, emotional, and mental states?


Sandra L Vaughan, Editor
Xandria98@cox.net





Volume 1 August 14 2010


Mistakes are stepping-stones to growth. Therefore, anything worth doing is worth doing poorly …at least for a little while.
Edge Learning Institute


A Smoothie Lifestyle

The easy life is a desire in many of us. I believe that if we have a desire we also have the skills or knowledge to acquire that goal.
We can a have a “smoothie” lifestyle with a little effort and a blender.
Egg whites are good for breakfast omelet but it is also good as a smoothie.
• ½ banana
• 3 strawberries
• 4 oz (1/2 cup) egg whites
• ½ cup pineapple or apple juice
• 1 ice cube
Place in blender-mix well.
Makes on 10-12 oz drink
Calories 170

Morning and a easy smoothie is:
• Soy milk
• Whey protein powder
• And your favorite fruit.

Pina Colada
• 1 cup vanilla soy milk
• 1 cup frozen pineapple
• 1 scoop vanilla whey protein powder
• 1/8 tsp each coconut and orange extracts
Place in blender mix well.

Mango-Honey
• 1 ripe mango, peeled, cut into chunks.
• 1 cup strawberries
• 1 kiwi fruit peeled and cut into chunks.
• ½ cup plain yogurt
• 2 tablespoons honey
• 1 teaspoon lime juice

Combine Ice cubes the mango, strawberries, kiwi fruit, yogurt, honey, line juice, and ice cubes in a blender and puree. Pour into 2 glasses and garnish each with a strawberry and mint sprig.
Calories 175


5-Day High Energy Plan

Breakfast: Smoothie
Morning Mid: 1 Fruit or 8 oz juice
Lunch: #1 Salad, taco, tuna, or shrimp
#2 4 to 6 oz fish, turkey chicken or lean red meat (no skin, not fried).
Raw vegetables
1 slice whole gain bread
1 fruit.
#3 Green salad (oil & vinegar dressing)
1 serving green vegetable
1 serving brown rice or corn
4 to 6 oz (fish, turkey, chicken, or low fat cottage cheese)
Dinner: Smoothie




Sandra L Vaughan, Editor
Xandria98@cox.net










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