Tag Archives: healthy eating

Monday, Monday!

Somehow on a Monday morning, that old Beatles song sings in my head.  And I have great Mondays as a rule.

Today I was awakened at around 5 am. by a phone call!  Scared the bejeezers out of me – doesn’t your heart leap into your throat, thinking of all the possibilities (and all negative of course) that could give rise to that particular call?
It was my mom, calling to tell me that they were safely at the airport and ready to board whenever the call came.  For some strange reason, by the time I got off the phone I felt like I was going to be having a migraine for the day.  And I couldn’t find the pills that are usually in my top drawer.  Fortunately I did remember the stash in my back-pack and went to bed!

But sleep was elusive and I ended up doing some Kakuro (Cross-sum) puzzles instead.  Then I knit a row on my Kuusk cowl.  Finally I got up and went to the gym.  Just a short work-out because I’m meeting Em at the YMCA for our first mother-daughter workout!

Anyways, the reason I started posting this at all is because my friend Diane posted a link to a recipe for kale soup:

Just One Cookbook

While I’m at it, I might as well post the link for the work-out shirt my daughter made for this afternoon’s activities:  From “Rabbit Food for my Bunny Teeth”  here’s a new tee-shirt idea !


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Filed under RED: Losing weight, gaining fitness, strength and new cooking ideas

What to do with all Those Kale Ribs?

It was a bit time consuming to cut them all out, but I did it.  Being my mother’s daughter, though, I do hate to waste them.  Any ideas?  Otherwise I’ll chop them up and compost them!  I have enough soup stock already!  Next time, I think I’ll time my kale purchase with the need to make soup stock.

I did my research this morning at various websites, including Canadian Living, All Recipes, Kath Eats and finally Straight .  There are more and you could spend a day checking them all out, but here it is in a nutshell – or rather a bowl full:

I made three batches of chips, each with their own flavouring:

  • Salish Smoked salt from Just a Pinch which I buy at the Co-op deli.  (Love this salt a lot!)
  • Club House Salmon spice mix
  • home-made Italian seasoning

I’ve listed them in the order that I like them.  But the beauty of this is that you can make them what ever flavour you like or have available!

So here’s the simple formula for making kale chips:

1 bunch of kale.  Cut out the center rib and then cut the leafy part into 6 to 8 pieces (they will shrink!)

2 tsp.  oil.  You can use olive or canola.  Maybe sesame.  I found 2 tsp. to be enough.

Flavouring:  Whatever flavouring you choose, don’t go overboard. I know that there’s a lot of kale in that bowl – but there isn’t a lot of chip left in the pan when you’re done!

Toss the kale with the oil and flavouring.  Place in two 9 x 13 pans. I found that this made for more even baking.

Bake in a preheated 350 degree oven for about 12 – 15 minutes, flipping the chips in the middle.

BUT… don’t go crazy eating these things.  I put this recipe in “MyFitnessPal” and if you eat the whole batch – 305 calories!  I’ll divide them into thirds in a bit and have a veggie snack ready to go!

Enjoy experimenting with these!  You can have something different every time!


PS:  On the green side of things, I got the kale on sale for 99 cents a bunch!  I think I will try to grow some this year!


Filed under Recipes, RED: Losing weight, gaining fitness, strength and new cooking ideas

It’s not just for blueberries anymore!

When I think of creativity my first thoughts go to the things I create with needle and thread – mostly knitted things such as:

It involves someone else’s pattern and my adjustments.  This pattern is by Susan B. Anderson and is called Knit Chickens.  http://susanbanderson.blogspot.com/

As you can see, mine does not look at all like the original.  A lot of my creativity is that way – build on the creativity of others.  Which brings me to the recipe I’d like to post today – which builds on the creativity of “The Tightwad Gazette”

If you have Amy Dacyczyn’s combo-tome (All three volumes between just two covers!)  the beginnings of this recipe are on page 466.

What makes this interesting (to me at least) is that I’ve ended up with something that I would never have thought of before.  That’s the blessing of an open mind!

For 12 muffins (although I always double it!) – Preheat oven to 375 – 400 degrees

2 cups kamut or spelt flour

3 tsp. baking powder

1/2 tsp. salt

2 – 4  tbsp. sugar (I use organic sugar)

(Mix these together in one bowl with a whisk so that everything is evenly distributed)

In a smaller bowl mix together:

1 egg

1 cup liquid (milk or water)

1/4 cup (or less) canola oil

1/2 tsp. vanilla

I used to just use blueberries as my fruit, and since I have a lot in my freezer, I still do – a good handful of frozen blueberries will do.  But when Clean Eating had a recipe for mango muffins, somewhere a light bulb went on in my head.  I’ve added chopped mango (Don’t buy them too ripe) and lately a chopped peach.  Next week I’m sure it will be chopped nectarine (They’ll be on sale for 99 cents at Co-op in Calgary!)

I guess the point of all of this  (other than another muffin recipe) is that creativity often builds on someone else’s ideas and thoughts.  The results are worth exploring!

In the meantime- have fun creating your new muffins!

I’m going to get ready for the gym!



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Filed under BLUE: did I do that?, Recipes, RED: Losing weight, gaining fitness, strength and new cooking ideas

It’w Weigh Day! – and a Recipe!

Good morning!  I hit the scale today, after another night of too little sleep.  I live on a main road, and they decided to do some repairs last night.  I did forego the ending of “The Deathly Hallows” which was getting a bit too scary for my liking (I will finish it in the light of day!).  But just as I was adjusting my head on the pillow all kinds of strange noises came out of the “silence”.  After that came the flashing lights.  But the spots they fixed look lovely and traffic has been moving nicely since I got up this morning.

I don’t look well when I’m tired.  I don’t feel so hot either.  I don’t weigh much less either.  I don’t know why that is – but I feel heavier too.

Anyways, I’m down half a pound from last week.  I’ve been to the gym every week day, which is the goal.  I’m also finished all my course work, so I can go back to focusing with “gazelle intensity” (the Dave Ramsey term I was looking for on Friday) on this matter of getting myself to a healthy weight.

I’ve created and am actually working from a menu-plan that I type up on the computer.  It’s pretty simple  but it has room for everything I need to have.  Of course it is printed on pink paper so that I can find it easily.

I’ve also “Messed with the Recipe” again, so I’ll share that with you!  The recipe was handed out at the Calgary Stampede this year, but you can find it here:


  Here’s a picture of it as well, to inspire  you.  Because I am trying (mostly ) to stay away from wheat, I don’t use couscous.  But grain is grain, and there are other small round grains that would work.  My choice was quinoa.  I made some other changes along the way as well.   So without further ado…

3 cups chicken or vegetable broth

1 cup raw quinoa or millet – if you are using the quinoa, rinse it well!)

4 eggs, hard boiled.  (I kept them out of the salad mixture because I want to add canned salmon instead and see how that tastes!)

1 can chick peas (19 oz ) drained or cook your own, and add 2 – 3 cups.

1 cup halved cherry tomatoes – I used the whole box because “The more veggies the merrier!”

3/4 cup diced sweet pepper.  I bought an orange one and I have no idea where it is.  When I do find it, and I hope sooner than later, I’ll add it in.

3/4 cup diced or grated carrot.

1/2 cup chopped green onion or sweet onion

1/3 cup finely chopped parsley

Salt and pepper to taste.

I used the broth to cook my quinoa.  It doesn’t take long – 10 minutes or so.  While it was cooking and cooling I chopped and mixed together the veggies.  Once everything was done I added the dressing – there is a recipe on the website, but I just added the herbs (1 tbsp. dried basil, 1 1/2 tsp. dried oregano, 1 1/2 tsp. onion powder, 1/4 tsp. garlic powder) to the quinoa.

To serve, I cut up half a romaine heart and add about 1 1/2 cups of the grain and vegatable mixture.  I top this with some light salad dressing and enjoy my meal.    And it is a meal in itself – very filling!

Having said all of that, it’s lunch time and pouring bucketsful of rain.  I guess I won’t be cutting the grass just yet!  Maybe I’ll have some of this salad for my lunch!

“See you lighter” as we say in TOPS, And thank you for being my encouragement!  Have a great day!


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Filed under RED: Losing weight, gaining fitness, strength and new cooking ideas

Little things & THE BIG PICTURE!

This post is inspired by a $8.25 dress that I haven’t even seen!  If you want to read more about it here’s the link:


Even though I post mostly about my weight loss journey, a lot of the things I’m learning apply to the other colours of my parachute as well.

I guess my basic view of life  has been this:

Life can be long.  Life can be short.

Prepare for both!

The challenge is to balance them.  For instance, my sister is in town with her family.  It’s raining and they’ve been driving and seeing things for 2 weeks.  The best solution in my books is a quick visit to Value Village, pick up some movies at the library and some snacky things.  Then just kick back, relax and stay dry.

The snacky things may not be great for my weight loss or my budget, but they will be a change.  The movies are free from the library.  Value Village might be costly depending on what we find.  But we will have some fun.  Memories are made that way.

Sometimes something comes in your path – a crazy, silly once in a life-time kind of deal – even if it’s only $8.25.  Enjoy it.  For my 40th birthday I bought a black velvet dress and I enjoyed it immensely. And I enjoyed it often.  Three years ago in Paris I got my hair done. It was expensive!  It was fun!!  I’ve enjoyed the memory of it ever since! And I paid cash! (Just an aside there)

Today I might eat some things I don’t usually eat (just no bananas or grapes!) and I might buy something crazy.   But more than anything else, I hope I’ll create a memory with my sister and my nieces that we will revel in for years to come.

So here’s a question for you… How do you create your memories?  Do you find a good balance between the present and the future?  Feel free to share your ideas!  I might learn something new!

Marcia (who is glad she is dry!)

PS:  I’m almost finished paying off another credit card!  Yahoo!! Could I accomplish two goals in one year?  I wasn’t planning on it!


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Filed under GREEN: Money matters that matter., RED: Losing weight, gaining fitness, strength and new cooking ideas, WHITE: Thoughts, mostly of a spiritual nature

Could these Bananas make me fat?

Well, GOOD MORNING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Am I excited or what?  Yesterday was a busy day at Eau Claire Market, where I helped with the “Give a Little Knit” for L’Arche Calgary.  It was fun, fun, fun, and we had lots of people knitting, spinning, eating and just having a good time!

We had lots of fruit and while you can’t see them, those are some nice, organic slightly spotty bananas.  I resisted.  It was hard.  I just reached past and grabbed an apple or some strawberries instead!

The reaction to my giving up bananas has been interesting. Most are worried that I won’t get enough potassium in my diet.  You would think that bananas are the only source of potassium.   Almonds have a lot, artichokes, cantaloupe, dried beans, beets, spinach.  A baked potato has more potassium than a banana.  So do lima beans.  Here’s the link to the source of my information: http:/ /www.fatfreekitchen.com/nutrition/potassium.html

Having said all of that, here are the numbers for the week!  There’s been a major breakthrough here, and I am excited!

After 23weeks…

(to June 13)

Weight Loss

Number of Visits

Cost per visit



This Week


4.5 pounds


Last week




Year to Date





This week




Week One of resisting those ripe, spotty bananas!

If you’ve been following my journey you’ll know that the last 6 weeks (post Hot Cross Bun overload) have been a struggle.  There was a bit of yo-yoing and the scale wasn’t moving the way that I wanted it to!  Today it was a totally different experience as I moved the weight down and down and down!

The point of all of this?  Sometimes something that is good for us, does other things to us that aren’t so good.  For me it seems to be bananas – especially the ripe, ripe ones!  I’ll buy a cantaloupe or two today!

Is there a good, healthy food in your life that you’ve had to give up?  What were the results of that?  Feel free to share in the comments page!

Have a great day!


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To Carb or not to Carb – that is the question…

This is still one of my favourite inspirational pictures.  Just getting up in the morning and going to the gym is like a step off the plane and into thin air.  I’m just used to it now.

I also found the spot in Why We Get Fat where it counsels avoiding the grapes and bananas.  It’s on page 156, where a low carb diet from the early 60’s is printed.  That was just for the record.

I’ve come to a conclusion after reading the book and looking at other websites and blogs that discuss this.

First of all, I’ve noticed that I consume more sugar than I think.  Bananas are good for me.  Enjoy.  Grapes are good for me.  Enjoy.  Yogurt is good for me.  Enjoy.  Cheese is good for me.  Enjoy.  If you ask my friends, I eat a pretty healthy diet.  No pop.  Very little white flour, rice or sugar.  I grind my own grain, bake my own muffins, and now again I’m baking my own bread.

But, if you’ve been following my numbers, you’ll notice that I’ve parked in the low 230’s for a month.  I had to investigate my eating.

I’ve decided to continue to carb.  I like my morning coffee with it’s half cup of frothed milk and teaspoon of sugar (I keep a measuring spoon in the sugar bowl). And of course it is in my lovely red cup.  I also like my porridge in the morning.  It’s a no brainer and I need that after an  hour at the gym!d

I also like my muffins and my bread.  I like making them.  I enjoy messing with the recipe.  And I enjoy eating them – in moderation.  I have to say as well, that with less sugar I am eating less of them, which is a good thing, I think.

It’s easy to get sucked in to someone’s logic and accept it.  I think I do that a lot with all kinds of things.  At the beginning of the book I was ready to jump in to the NO CARB camp, slowly but surely.  Now I think I’ll stay on the edge, tweaking as I go.

Whatever, I’m glad I read the book.  If skipping the bananas and the grapes will make a difference, it was worth it!

Have a great day!


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Filed under RED: Losing weight, gaining fitness, strength and new cooking ideas, Was that worth reading?