Since Kristi made those convincing arguments for McDonalds I thought I’d invite you all there tonight. My school is having a fundraiser and the staff has to work behind the counter. It is rumored that I will be working the milkshake machine. Stop by and grab a healthy, low fat grilled chicken sandwich and help a local school get some computers! It starts at 5-7:30 at the one by Target in Ventura. See you there. Drive through doesn’t count.

Good Fast Food

Fast food is not usually the best option. It’s almost always high in calories, fat and sodium, and lacks important vitamins and minerals. But sometimes we’re caught unprepared.

If a fast food restaurant is your only option, slim down your meal with intelligent choices and portion control — just the opposite of super-sizing. Ask for mustard or even ketchup, but skip the mayonnaise, cheese and bacon. If available, grilled chicken is usually lower in calories than hamburger, and avoid anything that’s deep fried. Also choose water or low fat milk instead of soda.

Even better options can be found in a supermarket deli. You can order a sandwich on whole-grain bread (again, hold the mayo!) and pick up a piece of fruit or some pre-washed veggies and water or a low calorie drink. You should be able to create an even healthier, lower calorie meal than offered by the typical fast food restaurant, and it can be just as fast.

With a bit of creativity, fast food doesn’t have to derail your dietary goals. Both options can result in a quick, low calorie meal that will help keep your weight on track.

I tried it. I logged in. I couldn’t find anyone I know. I got an email from some crackpot with compromising pictures of other women on his page asking me to be his friend. No thanks. I’ll stick to this blog. What the hell is the deal with it?

Kids have a way of telling it like it is. Whether they should or not. One of my 7th graders told me today that I always cut the quizzes crooked. Did I really need to know that? Do I care? Why?

Eat more fiber.

Fiber makes us feel full sooner and stays in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients striped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Take it easy.

Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.

All the sugar and fat were actually quite enjoyable, and sitting on the couch didn’t feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.

A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise. For better or worse, we can become addicted to just about anything. It’s certainly “for better” when it’s eating well and exercising.

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Originally uploaded by marthab30.

I think I missed my calling. Click to see who the Rollergirls are.

tennis

Originally uploaded by marthab30.

After being rained out last week, my tennis class began today. It was so great to get out and hit again. I actually did better than I thought I would after over 4 months of not playing at all. Can’t wait to go again. Wish it was more than once a week.

Get Active: Choices
A healthy lifestyle is made up of lots of small choices. Below, we offer a few ideas — ways that you can increase your physical activity by choosing to do things just slightly differently.

If you normally……………………………………then try this instead!
drive to work …………………………………………………..walk, rollerblade, or bike to work
park as close as possible to the store …………………park further away
drive the kids home from school ………………………..walk to pick the kids up
let the dog out back…………………………………………….take the dog for a walk
take the elevator………………………………………………..take the stairs
have lunch delivered………………………………………….walk to pick up lunch
relax while the kids play…………………………………….get involved in their activity
use a shopping cart…………………………………………….carry a shopping basket

It doesn’t take much! Get up and move!

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Originally uploaded by marthab30.

My friend/niece in law Kristi, who has not even finished nursing school, got hired at Cottage Hospital is SB starting after graduation. She rocks! Congratulations, Kristi!
ps. the cutie on her lap is Levi, my nephew.