Paper Trail

PLASTIC WRAP
best for covering puddings and custards to prevent a "skin" from forming and for keeping food fresh. Work it: wrap an open container of ice cream to prevent ice crystals from forming. (do not use plastic wrap in the microwave)

ALUMINUM FOIL
Best for grilling or for use in the oven. Work it: to soften brown sugar wrap it tightly in foil and bake at 300 for 5 minutes. Also you can roll alumnium foil into a cone and use it as a funnel

WAX PAPER
Great for covering food in the microwave to prevent spattering. Work it: Line the bottoms of cake or loaf pans with the paper for easy removal of baked goods.

PARCHMENT PAPER
Best for lining baking sheets. Work it: bake seafood and vegetables in parchment for easy clean up

Peanut Butter Cookies

They say they are diabetic friendly :)

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla extract

1 cup Splenda sugar substitute (or any powdered sugar substitute that is the equivalent of 1 cup of sugar)

1 1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions:Prep Time: 20 mins

Total Time: 29 mins

1 Preheat oven to 350° F. 2 In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute. 3 Add egg substitute, honey and vanilla. 4 Beat on high speed for approximately 1½ minutes. 5 Add Splenda and beat on medium speed until well blended, approximately 30 seconds. 6 In small bowl, combine flour, baking soda and salt. 7 Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1½ minutes (mixture may be crumbly). 8 Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2" apart. 9 Flatten each ball with a fork, pressing a crisscross pattern into each cookie. 10 Bake 7-9 minutes or until light brown around the edges. 11 Cool on wire rack.

el Pollo Loco Marinade

Ingredients

1/4 cup corn oil
1/4 cup melted butter
1/4 cup onion, minced 
2 tablespoons garlic, finely minced
2-3 drops yellow food coloring (I OMMITTED)
1/4 teaspoon ground cumin
1 teaspoon dried oregano
4 tablespoons fresh lemon juice 
4 tablespoons fresh orange juice 
1 chicken, 2-1/2 to 3 pounds, halved
How to make it

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Combine oil, butter, onion, garlic, food coloring, cumin, lemon and orange juices in a large shallow pan.
Add chicken halves, turning to coat well.
Cover and marinate several hours, or overnight.
Remove chicken from marinade, then cook over medium coals on barbecue grill, or in a broiler 4 inches under source of heat, until browned on both sides and meat is done, turning and basting frequently, about 25 minutes.

Cut chicken halves into pieces.

Serve with beans and rice, corn or flour tortillas, and fresh salsa.

CAKE POPS

You see these everywhere and they are so small and so cute.
I have really been wanted to try them however as we all know sugar and diabetes don't mix, however if the frosting is sugar free we might be able to try them and do they make sugar free cakes???? I will be looking into it!!!
Difficulty: Easy
Things You'll Need:

1 box cake mix of your choice

1 can fosting of your choice

1 bag candy melts or chocolate bark, sucker sticks and a styrofoam block

Step One

Bake and cool one 13x9 cake, according to package directions.

After cake has cooled smash cake and mix in 1 can of frosting.

Then refridgerate mixture for 15 minutes.

Step Two

Remove mixture from fridge and form into balls.

After forming all balls insert a sucker stick into each ball.

Then refridgerate again for another 15 minutes.

Step Three

While cake pops are in the fridge melt your candy melts or chocolate bark.

I usually use candy melts since they come in several colors.

Step Four

Remove cake pops from fridge. Dip the cake part into the melted chocolate.

Step FIve

After the cake ball is covered insert the stick into a styrofoam block to allow the chocolate coating to harden.

Step Six

After the chocolate has set ENJOY!

El Pollo Loco Mexican Beans

Servings - 6
Ingredients:
1/4 cup corn oil (WAY TO MUCH 1 narrowed down to 1 tbs)
5 whole serrano chilis
2 tsp ground serrano chilis (substituted cayenne pepper)
1 can pinto beans, (28 ounces) drain (i didn't drain) (used low sodium beans)
3/4 cup water

Directions:
Prep Time: 5 mins
Total Time: 25 mins
1. Heat oil in large saucepan.
2.Add whole chilis. Cook until tender.
3.Add ground chilis, beans and water. Stir well.
4. Bring to boil, reduce heat. Simmer 17 minutes, stirring often.

Nutrition Facts

Serving Size 6 oz (168.0 g)
Amount Per Serving
Calories 138
Sodium 330mg14%
Total Carbohydrates 24.0g8%
Dietary Fiber 7.0g28%
Protein 8.0g
Vitamin A 0%
Vitamin C 3%
Calcium 7%
Iron 10%

Tortilla Stack

Makes 8
Prep 15 min
Cook 7 min
Bake 350 for 15 min

1 tbs vegetable oil
1 lb ground beef
1 medium size onion - chopped
1 large green pepper seeded and chopped
1 tsp ground cumin
1 jar (16 ounces) black bean and corn salsa (such as newman's own)
5 8 inch flour tortillas
2 cups shredded mexican cheese blend

Heat oven to 350
Heat oil in a large nonstick skillet over medium-high heat. Add beef, onion and green pepper to skillet and cook stirring occassionally, for 6 minutes. Drain accumulated fat and stir in cumin, cook 1 minute. Stir in salsa and heat through remove from heat, set aside.

Coat a 9 inch springform pan with nonstick cooking spray. Place 1 tortilla in the bottom of pan, then top with 1 heaping cut meat mixture spreading it evenly and leaving a 1-inch border around edges. Sprinkle meat with 1/2 cup cheese and top with 1 tortilla, pressing down gently. Repeat layers 3 more times

Place springform pan in oven and bake at 350 for 15 minutes before slicing and serving.

"Counter" Intelliegence

If you are like most people me included you store all your vegetables in the crisper. This however is not the case with all vegetables.
Tomatoes - why not fridge? Chilly air dulls the flavor and makes them more acidic. Keep fresh tip place in a spot away from windows so they dont' get direct sunlight Use within 1 week

Potatoes why not fridge? The starch in them will quickly turn into sugar, resulting in too-sweet spuds when cooked. Keep it fresh tip son't wash until ready to eat. Use within 2 to 4 weeks

Cucumbers why not fridge? they become yellow and watery. Keep fresh tip stash in a plastic grocery bag. Use within 1 week

Bananas why not fridge? Low temperatures speed up spoiling. Keep fresh tip store separately on a plate in a cool dry place. Use within 3 to 4 days

Spring Foam Pan

I came across a reciepe that i would like to try however it called for a springfoam pan, which i do not have in my kitchen, a quick search of google helped me discover substitutions :)

If it calls for a 9 inch springform pan which holds about 10 cups one may use:


1 (10-inch) round cake pan
1 (10-inch) springform pan
2 (8-inch) round cake pans
2 (9-inch) round cake pans

If it call dor a 10 inch springform pan which holds about 12 cups one may use:
2 (8 x 4-inch) loaf pans
1 (9-inch) tube pan
2 (9-inch) round cake pans
1 (10-inch) Bundt pan
2 (11 x 7-inch) baking dishes
2 (8-inch) round cake pans

Little Habits to break so you can lose weight

1. Listening to music. Soft, appealing sounds encourage you to dine longer and order more food. Loud, fast music speeds eating, meaning you scarf what's on your plate before you realize that you're full. INSTEADTurn off the music at home and focus on the pleasure you get from each bite, or fill up on good conversation instead of dessert during restaurant meals.

2. Standing. Those who eat out of plastic containers at a kitchen counter consume up to 50% more the next time they eat than those who sit at a table and eat off a plate. Standing makes the meal feel more like a snack, which people consider less satisfying, say researchers. INSTEADEat at a proper place setting, even if you're only munching on hummus and carrot sticks, to help make it feel like a meal.

3. Eating a little of everything. People given 24 flavors of jelly beans ate twice as many as those given only 6 flavors, according to the Journal of Consumer Research. A larger assortment appears more interesting and encourages you to sample extra. INSTEAD Survey the food at a party or buffet and decide what you want before filling a plate.

Fresh Fruit: Banana, Common, raw, peeled

Fresh Fruit: Banana, Common, raw, peeled

Calories (cal) 172
Total Fats (g) 0
Carbs (g) 40
Protein (g) 3

SLEEP to SKINNY

wow if it were only that easy
I found a great article while looking for ways to go to sleep and stay that way :)
http://www.doctoroz.com/blog/jacob-teitelbaum-md/sleep-your-way-skinny

Sleep Your Way to Skinny
By Jacob Teitelbaum, MD
Obesity is an epidemic and has many causes. One of them is that the average night’s sleep has dropped from 9 hours a night to 6.75 hours a night over the last 100 years, and sleep is responsible for many weight and appetite controlling hormones, such as the growth hormones, leptin, phrelin and ghrelin. So can you really sleep your way to skinny? Many studies suggest you can.

How much sleep is optimal for staying thin? Between 7 and 9 hours is best. Less than 7 hours increases the risk of obesity approximately 30% and adds an extra 5 pounds on average.

According to Jean-Philippe Chaput, MSc, from Laval University in Quebec City, Quebec, Canada, and colleagues, "Current treatments for obesity have been largely unsuccessful in maintaining long-term weight loss, suggesting the need for new insight into the mechanisms that result in altered metabolism and behavior and may lead to obesity."

The increase in body weight in the US population has been paralleled by a reduction in sleep times. For the past 4 decades, daily sleep duration has decreased by 1.5 to 2 hours, and the proportion of young adults sleeping less than 7 hours per night has more than doubled, from 15.6% in 1960 to 37.1% in 2002.

Studies in adults and children have repeatedly shown that reduced sleep is associated with increased weight.

To determine the relationship between sleep duration and weight, researchers followed 276 adults aged 21 to 64 who were enrolled in the Quebec Family Study, a 6-year study in a community setting. The investigators compared weight gain relative to 3 categories of sleep duration ― short (5-6 hours), average (7-8 hours), and long (9-10 hours).

Compared with average-duration sleepers, short-duration sleepers gained 4.4 pounds more in a 6-year period. At 6 years, short-duration and long-duration sleepers were 35% and 25% more likely to experience a 12-pound weight gain, respectively, compared to those who slept 7 to 8 hours a night.

Compared with average-duration sleepers, short-duration sleepers had a 27% increased risk for the development of obesity, and long-duration sleepers had a 21% increase in risk. Adjustment for caloric intake and physical activity did not affect these connections.

Love & Blessings,
Dr. T

Step 4

All health improvements benefit from keeping a schedule. Whether that's working out everyday before work, stretching every night before bed or automating your meals, creating a schedule helps you to be prepared, and therefore, less susceptible to excuses, lapses and temptations.

This is your schedule:
Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it
4-6 hours before bed, do not eat or drink anything containing caffeine
2-3 hours before bed, do not eat a full meal
60 minutes before bed, turn off all electronics (unless you are a doctor on call, blackberries, cell phones and pagers should not enter the bedroom) and dim the lights. In the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
30 minutes before bed, have something to drink. Water is preferable, but warm milk can help soothe you to sleep.
5 minutes before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping temperature is 65F.
Wake up at the same time every day, during the week and on weekends
Helpful hint: Reserve the bedroom for sleep and sex only. You are strengthening the association between your bed and sleep. Do not bring work into the bed, watch TV, talk on the telephone or perform any other wakeful activities.

***i always thought that reading before bed was a good thing but from reading this i am not convinced. Turning off all electrical things is a challenge, i now get off the computer at 10:30 - 11 shower, pack lunch iron, and then hit the hay, if i am waiting for hubby to get home i might turn on the DS and play a few puzzles (i am thinking that this isn't a good idea) but i am finding that being unplugged is a good thing and No cell phone in the bedroom and we have not turned on the bedroom tv in a few months so now i am use to sleeping without noise ... there might just be something to this preparing for bed thing :)

Step 3

Recently, the National Sleep Foundation asked people what kept them up at night, and it's no surprise that the most popular answers included financial worries, job stress and relationship stress. At the most basic biological level, the brain perceives these problems as threats it needs to process, deal with and solve; it can't turn off its alert system so that your sleep drive can take over.

Eliminating the stress in your life might seem like an impossible task. And it is. Instead of eliminating stress, trying minimizing it by employing effective coping mechanisms. For some, stress can be handled with meditation, yoga, walking or jogging. Ten-thousand steps a day (combined with a healthy diet) will help you lose weight, but stress reduction can be gained in short bursts of activity, like 10 quick jumping jacks or push-ups, or stepping away from your workday stress with a short walk. For more tips on coping with stress in your life, visit the Stress-Proof Your Life Challenge.

Bookend each night's rest with some light physical exercise: before you go to bed, do a soothing, 20-minute yoga routine to stretch your muscles and free them from the stress of the day, each morning, try Dr. Oz's 7-minute workout.

Step Two - Sleep

Step 2: Keep a Sleep Diary

Part of your sleep surveillance includes keeping a sleep diary. Get a handle on your sleep patterns and expose unhealthy habits. Make sure to note:
What you are doing before bed
The time you went to bed
When you woke up
How long it took you to fall asleep
What time you awoke
The time you spend, if any, napping during the day

***this may prove to be a bit challenging for me. I already have a bunch of notebooks and i blog about my day. I have never noted how long it took me to go to sleep on occassion i have said that i saw every hr on the hr ... which stinks and i do not nap unless i am sick.

Step One - SLEEP

Step 1: Go On Sleep Surveillance
Now's the time to identify your biggest lifestyle choices that could be affecting how you sleep. Are you a smoker? If so, then this is just another reason why it's time to quit. Several studies have linked cigarette smoking with instances of disturbed sleep. This includes the effects of nicotine and nicotine withdrawal on sleep, the link between smoking and snoring and a tendency for non-smokers to be more alert and energized in the morning.

Giving up tobacco is the single most important thing you can do for your overall health. We're not asking you to go cold turkey - we're not even asking you to do it alone. The success rate of quitting jumps from 2-5% to 30-65% with professional help. Follow Dr. Oz's Kick the Habit Challenge for a flexible timeline that eases you out of nicotine addiction.

Smoking isn't the only lifestyle factor that can drastically affect how you're sleeping; alcohol consumption, anxiety, stress, being overweight or obese, lack of physical activity, certain medications and caffeine intake can all prohibit a sound sleep.

Examine your daily routine. Do you have coffee everyday at 4pm to beat the afternoon slump? Do you have more than 1 alcoholic beverage a day? Do you eat dinner after 8pm? Do you workout? Do you generally go to bed/wake up at the same time each day? Take note of these behaviors. Identifying them now will help you along your search for sleep.

****my factors
anxiety
stress
overweight
caffeine
I do often eat a late dinner
I do go to bed at approximately the same time daily

Beef Steak and Potato Kabobs

Prep Time: 10 minutes
Cook Time: 22 minutes

Amount for 2 servings
1/2lb top sirloin steak, lean , cut 1 inch thick
1/2lb medium potatoes
1medium zucchini (or yellow squash)
3/8cup steak sauce
1large garlic cloves , minced

1 Cut potatoes into 1-1/2-inch pieces. Place in microwave-safe dish; cover with vented plastic wrap. Microwave on HIGH 6 to 8 minutes or until just tender, stirring once. Cool slightly.
2 Combine steak sauce and garlic in 1-cup glass measure. Microwave on HIGH 1-1/2 minutes, stirring once.
.3 Cut zucchini in half lengthwise. Cut beef steak and zucchini into 1-1/4-inch pieces. Combine beef, zucchini and potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers.
4 Place kabobs on grid over medium, ash-covered coals. Grill, uncovered, about 10 to 12 minutes for medium rare to medium doneness, turning occasionally and brushing with remaining sauce during last 5 minutes.

***going to make a few alterations, as i do not have zuccini at home i am gg to use the vegetables i have and create a stew like creation. I might even try to use the George Forman grill


Nutrition Facts
Amount Per Serving
Calories 302.7
Total Carbs 27.2 g
Dietary Fiber 2.6 g
Sugars 2.5 g
Total Fat 6.6 g
Saturated Fat 2.3 g
Unsaturated Fat 4.3 g
Potassium 731.8 mg
Protein 31.5 g
Sodium 665.2 mg
Dietary Exchanges
1/4 Fat,
3 1/4 Meat,
1 Starch,
1 Vegetable,
4 Very Lean Meat

Step 5

Step 5: Position Yourself for Sleep Success
The one-third of our life that should be spent sound asleep can cause serious harm to your back and your overall health. Whether you're a side sleeper, stomach sleeper or back sleeper, here's a breakdown of how to get in a prime position for better sleep.
Side Sleepers
This is the best position for a healthy night's sleep. It helps protect the alignment of your back's 3 major curves: the lower back, middle back and lower neck. Improper side sleeping can result in the over-constriction of shoulder and neck muscles. To avoid pelvic rotation and lower spine contortion, place a fluffy pillow between your knees. A second fluffy pillow can also be used to fill the space between your ear and the outer edge of your shoulder to equally support both sides of the neck.
Back Sleepers
Never use a fluffy pillow if this your favored sleeping position - it pushes the head forward in an uncomfortable reversal of your neck's natural curve, resulting in neck pain, headaches and decreased breathing capacity. Use a thin pillow under your head and a lumbar pillow to maintain the natural curve of your spine. Money-saving tip: create your own by rolling up a bath towel.
Stomach Sleepers
This is the worst sleep position for your spine. Turning your head to one side distorts the alignment of the spine and neck, leading to chronic lower back pain, neck pain and headaches. In addition, your body weight compresses the lungs impeding the ability to breathe fully and deeply. The best solution for stomach sleeping? Change to side- or back-sleeping if you can. If you can't use a very thin, flat pillow to minimize the above side effects.
For more helpful hints on sleep positions, click here.

Sleep

I have been struggling to go to bed and then i struggle to get up and then i fizzle mid day. I stayed home on monday and Dr Oz did a segment on preparing going to be so i decided to look into it because i need some help with this ... this is what i came up with

Every one of us should be getting 7 hours of sleep per night; it's essential for our physical health and mental state, helping you look and feel younger, improving circulation, lowering blood pressure, reducing levels of stress and inflammation, strengthening your immune system, improving memory and helping control body weight.
However, only a slim minority of the population tucks itself in at night for a blissful, restorative and essential 7-hour recharge. Sleep deprivation: it's written on our faces, it shows in our job performance and goes hand in hand with America's obesity epidemic.

Fifteen percent of insomnia, defined as difficulty falling or staying asleep, is caused by physical-neuro dysfunctions, or sleep disorders, like narcolepsy, sleep apnea or restless leg syndrome. Individuals suffering from these disorders should see a sleep specialist and be under a doctor's watchful care. However, the other 85% of insomnia is disordered sleep, a similar sounding medical condition that defines the more common and widely felt lack of quality sleep.

This is your wake-up call. It's time to make the lifestyle and diet changes necessary for your best night's sleep.

http://www.doctoroz.com/challenges/dr-ozs-ultimate-sleep-challenge

What is your JOB

PHYSICALLY ACTIVE
(moderate)
carpenter/painter
chef
farmer
house cleaner
nurse
store clerk
tailor
teacher
waitress

(Heavy)
landscape / yard worker
industrial worker

PHYSICALLY INACTIVE
bank teller
clerical worker
computer programmer
driver (bus, cab, taxi, truck etc)
machinist
sales
telemarketer
writer

now that we now what our job is lets find out how to make it active to make us healthy. :)

Hard Activites

digging earth
shoveling snow
heavy carpentry / home repair

these activites burn over 200 calories in 30 min increments

Moderate Activites

Gardening
Mowing with power mower
hedging / trimming lawn
raking leaves
scrubbing floors
carrying out all the trash
caccuming floors
washing cars
washing windows

these activites burn 90 - 130 per half hour

Meds ... they might be working

Today i had the best sugars i have ever had ... lol
they were 87 this am and before lunch 134 ... maybe the new dosage of meds is working :)

Light Exercises

Cooking / Baking
dusting
laundry
light carpentry
sweeping floors
washing dishes

these activites burn 90 calories if done for 30 min

How long do you exercise for?????

it is truly an individual's preference.
JUST MAKE SURE THAT YOU ARE ACTIVE

How to STRETCH

stretching do's and dont's (page 40)
DO:

• relax as you stretch
• stretch only to the point that you feel mild tension
• hold a stretch for 5 -1 5 seconds
• breathe deeply and slowly
• keep it comfortable
• ease off the stretch if you feel discomfort

DON'T:

• bounce of bob
• focus on tension-creating thoughts
• hold your breath
• strain or push to the point of pain

Exercise

Before beginning a new regiment always check with a dr (the book says so)
I have checked with the dr and i have a GREEN light: So to help me because i can find a million reasons why not to go to the gym as i can find a million reasons to go to the gym,
I am good at going about 2 weeks in a row and then week 3 i find i have things that i have let go and must be done (GOOD EXCUSE HUH)
Well the subchapter in the book says look at your life style:
So that is what i am gg to do:
want to look with me?????????

How do you manage your time?

They say you can add 10 min of exercise 3 times a day with minimal impact to your scheudle.
Going to plot a schedule. stay tuned.

There ideas

• get up 10 min earlier
• park at the far end of the parking lots
• use stairs instead of elevator
• take a 10 min storll after lunch
• spend 10 min stretching when you get home

NOW Do these things really work?

Exercise

WHY EXERCISE????????
the book says it will

• lift your mood
• lighten your weight
• builds muscles which burn calories even at rest
• reduces stress, anxiety and depression
• improves your sex life
• gives you more energy
• makes you feel great
• makes you look great
• makes you proud of your self

Do you think that reading this book is exercise??????????

New Medication

I have seen this advertised a lot lately and it seems to be the answer to my high blood sugars in the morning,
I was wondering if anyone else is on this medication and your thoughts?
thanks for sharing
Pauline

Even though you do your best to manage your type 2 diabetes, it can be tough to keep your blood sugar under control. One option your doctor has is adding once-daily Onglyza™ (saxagliptin).
Onglyza is an oral prescription medicine used along with diet and exercise to control high blood sugar in adults with type 2 diabetes.
In clinical studies, Onglyza lowered A1C, morning blood sugar (FPG), and after-meal blood sugar (PPG) when added to one of several common oral diabetes medicines. Onglyza has not been studied with insulin.
If your current oral type 2 diabetes medication is not enough, you may need extra help.
Ask your doctor if adding Onglyza is right for you.

The "I hate to Exercise" Book

Is what i am going to be reading and sharing here on the blog.
I know that it has been a while since my last post, but as usual life happens and when that does the blog gets pushed aside.
The young lady at Kaiser suggested this as a good read for me, as i hate to exercise and i have diabetes, so lets see if i can learn some new tricks and lose some weight doing it :)

The book is called The "I hate to Exercise" Book for people with diabetes 2nd edition by charlotte Hayes, MMSc, MS, RD CDE

The explanation exceprt from the book from the Diabetes network (http://www.diabetesnet.com/dmall/product_info.php?products_id=271) is as follows:
Turn everyday home activities into a low-impact fitness plan you'll love
If you're like most people, you probably don't get much exercise, have a hard time sticking with an exercise plan, or find it difficult to perform some of the exercises that health professionals recommend. Fortunately, the key to good diabetes self-care is not fancy exercise equipment, an expensive membership to a gym, or a rigid exercise schedule. The key is simple: stay active by making the most of the activities you already do.
In this revised and expanded second edition, author Charlotte Hayes offers even more easy ways to build activity and exercise into your daily routine. With new exercises, more tips, and an all-new chapter on walking your way to improved diabetes management, this second edition of The "I Hate to Exercise" Book for People with Diabetes is better than ever!
Inside you'll learn how to:
Ease your way into more physical activity
Build an active lifestyle based on your daily routine
Create a fun, low-impact walking program
Set realistic goals and chart your progress
Much more
Don't be intimidated by the difficulty of a structured exercise routine. You'll find that just a little exercise can make a big difference!

Pedometers

I BOUGHT ONE ... now to start walking to a HEALTHIER ME

Pedometer is not something new. You may have seen it and wonder why people use it. Now, I have compiled some of the frequently asked questions about this fitness gadget. Hope that they will be helpful before you go and get one.

1) What Is A Pedometer?We have odometer in the car recording the miles our cars have traveled. Similarly, pedometers measure our steps.
Once it is programmed according to your age and walking stride, pedometer will tell you how many steps you take, miles you cover and even the total calories you have burned.When worn properly, the pedometer records each step you take by measuring each time your hip moves up and down. It will also measure other movements such as bending to tie your shoes. While that sounds very simple, the technical components within the pedometer have become very sophisticated and the accuracy of pedometers has improved dramatically over the years.

2) Why A Pedometer?Most people will agree that cardiovascular exercises and weight training count towards fitness, but many have forgotten that walking can help improving overall fitness level too. Expert suggested that we should take at least 10,000 steps a day. Office workers will find it is difficult to walk that much. So, pedometer will tell you how many steps you have taken and will help you pushing to your target number of steps a day. Because you can always measure your steps, you will be motivated to walk more.
Also, I believe that it is hard to control what we cannot measure. So, with pedometer, in a way, we will walk more since we can measure how far we have walked.
In case you wonder how many miles is 10,000 steps. Well, it depends on your stride. If your stride (heel to heel) is 2.2 feet, it will be about 5 miles for every 10,000 steps. So, it really depends on the stride of your step. Regardless the accuracy of the measurement, I would say 10,000 is a good figure to start off. In fact, it is not easy to walk that much initially. The average person takes only 3,000 to 4,000 steps a day and many office workers walk much less!

3) When Should I Use A Pedometer?You can wear your pedometer when you are walking. Walk from a parking area, walk your children to school, walk your dog, taking a stroll with a friend after lunch. Your pedometer works whether you are running, walking or climbing the stairs, but it is just measuring the amount of steps you take and not the intensity of those steps.

4) How Do I Wear My Pedometer and Set My Stride Length?Pedometer is normally worn on the hip. It is equipped with belt or waistband clips. The pedometer must remain upright to record correctly, not tilted forward, backward or side-to-side. It will not record properly when open, so keep the pedometer closed unless you are checking your steps.
To set your stride length, mark the position on the front of your foot, then take ten normal steps and mark the position of the front of your forward foot. Measure that distance and divide it by ten. If your total distance is 25 feet, your stride length is 2.5 feet.
The best way to find out if your pedometer is well positioned is to put your pedometer on, press reset and then do a quick 20 step count. If the pedometer is not reading between 19 and 21 steps, try a different position along your waist till you find the one that is best for you.

5) Can I Use A Pedometer Work For Bike Riding?No. Pedometer is designed specifically for walking, jogging, or running. Do not rely on it to measure how long you have traveled when you swim, sleep and cycle.

6) Are You Sure That Pedometer Will Help Me to Lose Weight?Walking 10,000 steps a day will help you burn about 300 to 400 calories. However, the steps of walking over the flat ground and walking up hills will give you different result. So, it really depends.
Walking is a physical activity and every activity will burn calories. However, you are still the one controlling your diet and not pedometer. Just that pedometer will give you the motivation which in turn is important in any long term fitness program.
I believe that aiming for a goal to walk a number of steps daily makes the challenge of getting fit manageable. A step at a time. Focus on just one day at a time. Over a period, you will find yourself going for an extra walk, taking extra steps from the parking lot and expending just a few more calories here and there. After all, these are the small changes that add up over the course of the year leading to permanent, lasting results.

7) Is It Necessary To Buy A Pedometer That Counts Calories Burned And Millage Walked?The simplest and least expensive pedometers just display the steps and distance you cover. There are multi-function models that have display options such as: speed, elapsed time, calories burned, pulse rate and a weekly history of your progress. However, every feature comes an additional cost. So, it is really up to you.

Hopefully, you have a better understanding on this small little gadget. The next time you want to encourage your loved one to walk more for weight loss purpose, you have an idea what to buy as his or her birthday present.

How to get rid of fish smell

Okay so fish is suppose to be good for us and I would try and cook it more even though i don't like but the smell that lingers kills me. So today while reading family circle I came across a way to get rid of that fish smell.

****sprinkle a bit of cinnmon on a cookie sheet and bake at 250 for about 10 min and smells gone ... we shall see

Blood sugar goal

Per the kasier handout
ACCEPTABLE blood sugar goals
before meals 80 to 120 mg/dl
two afters after the largest meal less than 160 mg/dl

Maple Glazed Snack Mix

***i am going to make this on the weekend i will let you know how it goes***
Prep Time 10 min
Bake Time 45 min and cooling
Yield 7 - 1/2 cups

Ingredients
2 cups Corn Chex
2 cups Rice Chex
2 Cups Honey-Nut cheerios
1 cup miniature Pretzels
1/2 cup pecan halves coarsley chopped
1/3 cup maple syrup
1 tbsp butter
1 tsp vanilla extract


Directions
In a large bowl, combine the cereal, nuts and pretzels.
In a small saucepan over low heat, melt butter. Add brown sugar; cook and stir until dissolved. Pour over cereal mixture; stir to coat.
Place on a greased 15-in. x 10-in. x 1-in. baking pan.
Bake at 250° for 45 minutes; stir every 15 min. Spread on waxed paper to cool.
Store in an airtight container

Nutrition Facts:
1 serving (1 cup) equals 104 calories,
4 g fat (1 g saturated fat),
2 mg cholesterol,
141 mg sodium,
17 g carbohydrate,
1 g fiber,
2 g protein.

Diabetic Exchange 1 starch 1/2 fat

HAM, CORN, AND POTATO CHOWDER

HAM, CORN, AND POTATO CHOWDER


5 medium potatoes
1/3 cup minced onion
2 tbsp. butter
1-1/2 cups milk
4 oz ham, diced
1 can cream of mushroom soup (10-3/4 oz)( i use cream of chicken)
1 can cream-style corn
1/8 tsp cayenne pepper
1/8 tsp black pepper

Peel and dice potatoes, ( i make mine bite size) put in pan, cover with water, bring to boil.
Boil until potatoes are just soft and tender.
In a large skillet, melt butter, sauté onion for 5 minutes.
Drain potatoes, set aside.
In a pot, add onions, milk, ham, cream of mushroom soup and potatoes.
Cook over medium-low heat for 20 minutes, stirring occasionally.
Add cream-style corn and pepper.
Bring to boil, reduce heat, simmer for 20 minutes.


**********I just added all my ingredients in my crock pot and let it cook on high for 3 hours and then i turned to low heat until time for dinner ************ I also double the receipe great for leftovers

protein 19 grams
calcium 203 mg
carbohydrates 95 g
calories 579
fat 15 g
cholesterol 49 mg

Bad Blood sugar

Monday 225
Tuesday 205
Wednesday 230
Thursday (i didn't bother)

I have had the worst headaches all week i really need to kick it into high gear to get these sugars down, i need to help the medicine work!