Dietician Counseling

I met with the dietician last night all to my surprise or not to my surprise she had no good news.
I guess for now and maybe forever choking this out but i might just give up soda or at least reduce my intake drastically.
She told me that my calorie intake a day is 1,600 if i were to drink a soda that i need to give up a carb ... oh the pros and cons of this problem.

Tonight is weight management at the clinic. I am a competitive being so i am hoping that this will help me

Starting Monday i start the gym ... Dr said i need to lose 41 pounds to be at optimum weight.

As my sugars are high in the AM she thinks that i need to snack before bed!

Southwestern Chicken

Ingredients
2 tbsp olive oil
1 medium garlic cloves , pressed
1 tsp ground cumin
1 tsp chili powder
1 tsp oregano leaves , dried
1/2 tsp salt (omitted as i am not allowed salt)
1 lb boneless skinless chicken breasts (halves or thighs) (i made 3 ozs for dinner and 3 for lunch)

DIRECTIONS
1 In a small bowl, combine oil, garlic, cumin, chili powder oregano, and salt. Mix them together.2 Brush the mix over both sides of the chicken to coat. Heat chicken over medium-hot grill for 8 to 10 minutes or until center is no longer pink. Flip once over during grilling. Can be served immediately.

I added a small tomato and a 1/2 cup premade (by me) potato salad. (this gave the meat a great flavor)

Makes 4 servings
Amount Per Serving
Calories 207.9
Total Carbs 0.6g
Dietary Fiber 0.3g
Sugars 0g
Total Fat 8.6g
Saturated Fat 1.4g
Unsaturated Fat 7.2g
Potassium 345.5mg
Protein 29.8g
Sodium 375.4mg

Dietary Exchanges

1 1/4 Fat,

4 Very Lean Meat

Chicken Cilantro

Here is what i made for dinner tonight (dlife.com)

CHICKEN CILANTRO

Ingredients
1 small onions , chopped
1 medium garlic cloves , finely chopped
1 tbsp margarine
1 lb boneless skinless chicken breasts , cut in 4 servings
1/8 tsp salt (omitted)
1/4 tsp black pepper , if desired
2 tbsp fresh cilantro , snipped

Directions
1 In a skillet, cook onions and garlic in margarine until onion is tender
2 Add chicken, salt, and pepper.
Cook and stir over medium-high heat about 5-10 minutes.
Stir in cilantro. Garnish with a lemon wedge if desired

I added over a bed of Cajun style rice.


Makes 4 servings
Amount Per Serving
Calories 177.8
Total Carbs 2g
Dietary Fiber 0.3g
Sugars 0.7g
Total Fat 4.5g
Saturated Fat 0.9g
Unsaturated Fat 3.6g
Potassium 369.4mg
Protein 29.9g
Sodium 183.5mg

Dietary Exchange
s1/2 Fat,
1/4 Vegetable,
4 Very Lean Meat

Making 2009 better

I found this on my friend namoi's blog who found it on her friend Nancy's blog so i thought since i am making a lot of changes that this is appropriate


40 Tips for a Better Life in 2009
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day.
3. Buy a DVR and tape your late-night shows and get more sleep.
4. When you wake up in the morning complete the following statement, 'My purpose is to __________ today.'
5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
6. Play more games and read more books than you did in 2008.
7. Make time to practice meditation and prayer. They provide us with daily fuel for our busy lives.
8. Spend time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured IN plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds, & walnuts.
12. Try to make at least three people smile each day.
13. Clear clutter from your house, your car, your desk, and let new and flowing energy into your life.
14. Don't waste your precious energy on gossip, OR issues of the past, negative thoughts, or things you cannot control. Instead, invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class, but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will keep the NEGATIVE BLUES away.
18. Life isn't fair, but it's still good.
19. Life is too short to waste time hating anyone.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't spoil the present.
23. Don't compare your life to others'. You have no idea what their journey is all about.
24. No one is in charge of your happiness except you.
25. Frame every so-called disaster with these words: 'In five years, will this matter?'
26. Forgive everyone for everything.
27. What other people think of you is none of your business.
28. REMEMBER, GOD heals everything.
29. However good or bad a situation is, it will change.
30. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
31. Get rid of anything that isn't useful, beautiful, or joyful.
32. Envy is a waste of time. You already have all you need.
33. The best is yet to come.
34. No matter how you feel, get up, dress up, and show up.
35. D o the right thing!
36. Call your family often. (Or e-mail them to death!)
37. Each night before you go to bed, complete the following statements: I am thankful for __________.Today I accomplished _________.
38. Remember that you are too blessed to be stressed.
39. Enjoy the ride. Remember this is not Disney World and you certainly don't want a fast pass. You only have one ride through life, so make the most of it and enjoy the ride.
40. Share this with those you care about. I just did. May your troubles be less, May your blessings be more, May nothing but happiness come through your door!