I don't remember where i got this from, but it's helpful.Sometimes you are out with other people and you have no choice but to eat fast foods. Choose wisely.
Burger King-
Ask for a Veggie Whopper (not to be confused with the BK Veggie Burger, which has 400 calories—surprisingly, 160 more than a single hamburger). This includes all the trappings of the Whopper—tomatoes, lettuce, mayo, ketchup, pickles, and onions on a toasted sesame-seed bun—minus the meat patty.
Save: 240 calories, or get a Whopper Jr. (with meat) and save 330 calories
In-N-Out Burger-
Ask for any sandwich "protein style" and it will come wrapped in a lettuce leaf instead of on a bun.
Save: 70 calories
Ask them to hold the meat on your cheeseburger so it's just a bun with a slice of cheese, lettuce, tomato, and onions.
Save: 100 calories
Moe's Southwest Grill-
Ask for a burrito "streaker style" and they'll drop the tortilla.
Save: 310 calories
Pizza Hut-
Order any pie "fit 'n delicious" style to get half the cheese and extra sauce and veggies.
Save: 400 calories for a personal pie; 100 to 300 calories per slice of a medium pizza.
Popeye's Louisiana Kitchen-
Although the option is no longer on the official menu, some franchises may honor a request for "naked chicken" (grilled chicken breast instead of fried) on sandwiches or in salads.
Save: About 100 calories
Outsmart restaurant menus with these tricks.
Qdoba Mexican Grill-
Request that any burrito on the menu "go naked" and it will arrive without the standard four-ounce tortilla. This advice also works for salads that are served in a taco shell.
Save: 300 calories
Starbucks-
Order any hot beverage in a "short" size and they'll shrink your drink to an eight-ounce cup.
Save: 140 to 350 calories
Add protein powder to any drink. For 30 calories, you'll add six grams of protein and one gram of fiber.
Subway-
Order any sandwich as a salad.
Save: Up to 520 calories (depending on the size of the sandwich)
Wendy's
Ask for a "veggie" burger to get a sandwich sans patty.
Save: 220 calories, or get a junior-size hamburger and save 90 calories
Sunday, November 21, 2010
No One is perfect
A lot of people are getting plastic surgeries these days or having weight loss procedures done. In my opinion that is all uncalled for. We are beautiful as we were created and if you don't like something change it. All day long we see sexy actresses, singers, TV/radio personalities, model, etc and think, "Wow! I wish I looked like THAT. He/she is so perfect.". WRONG! None of those people are perfect. Beyonce says she hates her arms, but she didn't go out and cut out her arm fat....she simply works out to keep the body she has. Kim Kardashian admits she has cellulite and even did a cover not too long ago and requested no air brushing. They are real people just like you and I. As opposed to complaining I say we do something about it. Yeah they might have the top rated trainers, the best cooks to prepare the best meals, the best nutritionists, but so what. Its the fact that they took the initiative to even get started. Gym too expensive? walk around your block, community, or a local park. Can't afford a nutritionist? There are plenty of websites that have meal plans (such as this one) that have the same meal plans as a nutritionist would). Don't have time? Make time! This is YOU we are talking about here.Who or what is more important than YOU? Got a family to take care of? So what? How can you take care of your family if you can't even take care of yourself. No one is perfect. Learn to love YOU. Once you learn how great you are the world will be a better place. Don't blame it on your husband/boyfriend/significant other, friends, family, co-workers, etc. because no one can change how you feel about yourself. YOU are he only one that can decide how you feel. In the words of comedian Kat Williams, "B*tch it's a muthf*ckin-steam of YOURSELF, how did I change how you feel about you?". Love the skin you're in :)
Get Active!
In motion is asking all Saskatchewan people to “Join the Movement” of physical activity
for health benefits. Get started by incorporating physical activity into your daily life by
trying some of these “easy ways to get active”. Strive towards achieving Canada’s
Physical Activity Guide to Healthy Active Living’s recommendation of accumulating 30-
60 minutes of moderate physical activity most days, preferably daily.
1 0 0 EASY WAYS TO GET ACTIVE
1. Going shopping? Find a parking spot that is at least a brisk ten-minute walk to
the store.
2. Walk your dog, and invite your family and friends to join you.
3. Prune, weed and dig your garden. You’ll improve flexibility in your arms, legs
and back while enjoying the outdoors.
4. Dance to your favorite music 10 minutes each day.
5. Take the stairs instead of the elevator.
6. Ride your bike.
7. Play catch with your kids.
8. Walk to the store for milk.
9. Skip a rope.
10. Try curling in a local league or bonspiel.
11. Dance with your kids.
12. Rake your leaves.
13. Trade in your power mower for a push mower.
14. Wash and wax your car, vigorously!
15. Hit the trail! Discover local trails or try trails in new communities. Don’t forget
your bike, running shoes, cross country skis or hiking boots.
16. Go for a swim at your local pool or in your favorite lake.
17. Join a marching band!
18. Grab a racquet and play squash, racquetball or badminton.
19. Try walking, rollerblading, wheeling or biking to work.
20. Join a fitness class.
21. Hit a tennis ball with a friend.
22. Play softball, baseball or slow pitch.
23. Row your boat.
24. Put a basketball hoop up in your yard.
25. Try a yoga or tai-chi class.
26. Strike out inactivity by bowling.
27. Play soccer in a league, or with family and friends in a park or field.
28. Play tag.
29. Make housework fun! Dust and vacuum to your favorite tunes and throw in a
dance step or two along the way!
30. Celebrate your cultural heritage by learning a traditional dance.
31. Play hopscotch with your kids.
32. Add a stationary bike or exercise equipment to your home.
33. Flood ice in your yard or neighborhood park for skating or hockey.
34. Climb hills during your next walk or hike.
35. Go golfing and walk the course.
36. Try a new type of dancing such as square, folk, round, jig, hip hop or ballroom
dancing.
37. Pitch in and help build a trail in your community. It’s great exercise and there
will be a new facility for the enjoyment of future generations.
38. Dig out your hoola hoop and twist to some old favorites.
39. Suggest a break during work meetings and encourage your colleagues to stretch,
walk the halls, or climb the stairs.
40. Post a recording sheet on the stairwell at work for people to sign when they use
the stairs. Award prizes and incentives.
41. To encourage use of the stairs, place a question to a riddle at the bottom of the
stairs and place the answer at the top.
42. Replace your coffee breaks with walking breaks. You’ll enjoy the outdoors and
be revitalized when you go back to work!
43. Organize a lunch-time walking or fitness club. Bring in speakers from time to
time to keep you motivated.
44. Organize an Alternative Transportation Day. Walk or cycle to work.
45. Be an agent for change. Determine the task or define the problem in the meeting
room, then discuss it while out for a 20-minute walk.
46. Roll your shoulders and stretch your neck when sitting in front of the computer.
47. Contract your back and stomach muscles while sitting on the bus or in your
office.
48. Try a new physical activity: goal ball, ultimate Frisbee, speed skating, folk
dancing, fencing and many others are available.
49. Join a league, club or leisure centre. The social support will keep you in motion.
50. Rise one-half hour early in the morning and go for walk. Ask a family member or
friend to join you.
51. Take advantage of local hiking trails.
52. Walk in your local malls if weather is an issue for you.
53. Hit the slopes with your skiis. It’s fun and it will give your lungs a good workout.
54. Get off the bus a couple of stops early and walk the rest of the way home.
55. Shovel your sidewalks.
56. Keep pathways in your neighborhood free of snow so the elderly and disabled can
get their mail and walk to the bus stop or corner store with ease.
57. If a seniors’ residence is your home, start a hall-walking group. Meet daily and
stroll the halls. Go for distance by adding a route each time.
58. At school, create a walking school bus! Have parents or older siblings take turns
walking the children to school each day instead of taking the car.
59. Have students research games, activities or dances that are a part of their cultural
heritage as part of a history, geography or physical education assignment. Present
the information, then have all students participate in the activity.
60. Ensure that your child’s pre-school program includes vigorous physical activities
each day.
61. Have students design, organize and implement active living intramural programs.
Make sure all interest groups are represented when planning this activity.
62. Have students make a list of different activities that get the body moving – from
walking to more vigorous activities. Encourage them to participate in these
activities, as well as traditional sport and exercise programs.
63. Allow teachers to organize “Gym Blasts”. It’s a full day of physical activity
games the whole school can partake in.
64. Promote physical activity in the school by having school teams challenge the
teachers.
65. Organize a parent and toddler active living group. Meet weekly for vigorous
activities with babies and toddlers.
66. Have a street hockey tournament.
67. Play shinny.
68. Go skating.
69. Play snow pitch.
70. Go tobogganing.
71. Snowshoe to your neighbors.
72. How about a camping trip? Take advantage of hiking trails, swimming in the lake
and other Park activities.
73. Join a martial arts program.
74. Climbing walls can be good for you! Try rock or wall climbing. It will challenge
your arms, legs and finger strength, as well as challenge your balance.
75. Do a walking tour of art galleries, museums or libraries.
76. Collect and chop your firewood.
77. Do sit ups, pushups, stretch or other exercises at home.
78. Participate in community, provincial and national events that offer physical
activity opportunities. In many cases, you’ll be supporting a worthwhile event
while enjoying social interaction and getting some physical activity.
79. Try dogsledding. It’s more fun that you may think!
80. Play hockey or ringette. Join a league or play a “pick up” game.
81. Build a quinsy (snow hut) with family and friends.
82. Prepare for cold weather by video taping an episode of your favorite exercise
show. Invite a friend over and sweat away the cabin fever.
83. Make a personal or a family commitment to try a new physical activity each
season: snow shoe, bowl, dance, hike, curl, etc.
84. Host a barbeque in your neighborhood, apartment complex or village. Invite
guests to play active games in the park, playground or open space. Then enjoy
feasting on healthy foods.
85. Organize a neighborhood-walking group. Choose different routes, one for each
day of the week, and invite family and friends to join you.
86. Join a lawn bowling league.
87. Red Rover, Red Rover…don’t forget about old fashioned street games like Red
Rover, Kick the Can, Follow the Leader, and Hide and Seek. What a fun way to
stay active!
88. Support your community with a physical activity twist…help build a new
structure at your neighborhood playground, a Habitat for Humanity home, a barn
raising or simply participate in a local fundraising run or walk. The benefits are
amazing!
89. Orienteering in the snow.
90. Have a winter picnic on skiis.
91. Join a bird watching club. You will get to enjoy the outdoors while making new
friends.
92. Enjoy a moonlit stroll or use a flashlight to light the way on a trail.
93. Play a musical instrument (strum a guitar, play a trumpet or “tickle the ivories”
for upper-body workouts).
94. Try water polo.
95. Play beach or court volleyball.
96. Toss a football in the park or join a football team.
97. Play table tennis.
98. Remember Jumping Jacks?
99. Play croquet, lawn darts or horseshoes.
100. Think small doses. Do an activity that will get your heart beating faster, even just
for ten minutes at a time. Walk briskly, climb a few extra stairs, dance, walk up a
hill, be active in the pool, skip rope or play tag with the children. Try to
accumulate at least 30 minutes of physical activity each day.
Help others to be physically active by holding a community sports equipment exchange
or used equipment sale.
Find a physical activity you enjoy doing and do it for life!
Please, always check with your physician before beginning any new exercise. It is
important to choose activities that are right for you. Following the advice of a
health or fitness professional will help to ensure the success of your new in motion
lifestyle!
courtesy of regainmotion.org
for health benefits. Get started by incorporating physical activity into your daily life by
trying some of these “easy ways to get active”. Strive towards achieving Canada’s
Physical Activity Guide to Healthy Active Living’s recommendation of accumulating 30-
60 minutes of moderate physical activity most days, preferably daily.
1 0 0 EASY WAYS TO GET ACTIVE
1. Going shopping? Find a parking spot that is at least a brisk ten-minute walk to
the store.
2. Walk your dog, and invite your family and friends to join you.
3. Prune, weed and dig your garden. You’ll improve flexibility in your arms, legs
and back while enjoying the outdoors.
4. Dance to your favorite music 10 minutes each day.
5. Take the stairs instead of the elevator.
6. Ride your bike.
7. Play catch with your kids.
8. Walk to the store for milk.
9. Skip a rope.
10. Try curling in a local league or bonspiel.
11. Dance with your kids.
12. Rake your leaves.
13. Trade in your power mower for a push mower.
14. Wash and wax your car, vigorously!
15. Hit the trail! Discover local trails or try trails in new communities. Don’t forget
your bike, running shoes, cross country skis or hiking boots.
16. Go for a swim at your local pool or in your favorite lake.
17. Join a marching band!
18. Grab a racquet and play squash, racquetball or badminton.
19. Try walking, rollerblading, wheeling or biking to work.
20. Join a fitness class.
21. Hit a tennis ball with a friend.
22. Play softball, baseball or slow pitch.
23. Row your boat.
24. Put a basketball hoop up in your yard.
25. Try a yoga or tai-chi class.
26. Strike out inactivity by bowling.
27. Play soccer in a league, or with family and friends in a park or field.
28. Play tag.
29. Make housework fun! Dust and vacuum to your favorite tunes and throw in a
dance step or two along the way!
30. Celebrate your cultural heritage by learning a traditional dance.
31. Play hopscotch with your kids.
32. Add a stationary bike or exercise equipment to your home.
33. Flood ice in your yard or neighborhood park for skating or hockey.
34. Climb hills during your next walk or hike.
35. Go golfing and walk the course.
36. Try a new type of dancing such as square, folk, round, jig, hip hop or ballroom
dancing.
37. Pitch in and help build a trail in your community. It’s great exercise and there
will be a new facility for the enjoyment of future generations.
38. Dig out your hoola hoop and twist to some old favorites.
39. Suggest a break during work meetings and encourage your colleagues to stretch,
walk the halls, or climb the stairs.
40. Post a recording sheet on the stairwell at work for people to sign when they use
the stairs. Award prizes and incentives.
41. To encourage use of the stairs, place a question to a riddle at the bottom of the
stairs and place the answer at the top.
42. Replace your coffee breaks with walking breaks. You’ll enjoy the outdoors and
be revitalized when you go back to work!
43. Organize a lunch-time walking or fitness club. Bring in speakers from time to
time to keep you motivated.
44. Organize an Alternative Transportation Day. Walk or cycle to work.
45. Be an agent for change. Determine the task or define the problem in the meeting
room, then discuss it while out for a 20-minute walk.
46. Roll your shoulders and stretch your neck when sitting in front of the computer.
47. Contract your back and stomach muscles while sitting on the bus or in your
office.
48. Try a new physical activity: goal ball, ultimate Frisbee, speed skating, folk
dancing, fencing and many others are available.
49. Join a league, club or leisure centre. The social support will keep you in motion.
50. Rise one-half hour early in the morning and go for walk. Ask a family member or
friend to join you.
51. Take advantage of local hiking trails.
52. Walk in your local malls if weather is an issue for you.
53. Hit the slopes with your skiis. It’s fun and it will give your lungs a good workout.
54. Get off the bus a couple of stops early and walk the rest of the way home.
55. Shovel your sidewalks.
56. Keep pathways in your neighborhood free of snow so the elderly and disabled can
get their mail and walk to the bus stop or corner store with ease.
57. If a seniors’ residence is your home, start a hall-walking group. Meet daily and
stroll the halls. Go for distance by adding a route each time.
58. At school, create a walking school bus! Have parents or older siblings take turns
walking the children to school each day instead of taking the car.
59. Have students research games, activities or dances that are a part of their cultural
heritage as part of a history, geography or physical education assignment. Present
the information, then have all students participate in the activity.
60. Ensure that your child’s pre-school program includes vigorous physical activities
each day.
61. Have students design, organize and implement active living intramural programs.
Make sure all interest groups are represented when planning this activity.
62. Have students make a list of different activities that get the body moving – from
walking to more vigorous activities. Encourage them to participate in these
activities, as well as traditional sport and exercise programs.
63. Allow teachers to organize “Gym Blasts”. It’s a full day of physical activity
games the whole school can partake in.
64. Promote physical activity in the school by having school teams challenge the
teachers.
65. Organize a parent and toddler active living group. Meet weekly for vigorous
activities with babies and toddlers.
66. Have a street hockey tournament.
67. Play shinny.
68. Go skating.
69. Play snow pitch.
70. Go tobogganing.
71. Snowshoe to your neighbors.
72. How about a camping trip? Take advantage of hiking trails, swimming in the lake
and other Park activities.
73. Join a martial arts program.
74. Climbing walls can be good for you! Try rock or wall climbing. It will challenge
your arms, legs and finger strength, as well as challenge your balance.
75. Do a walking tour of art galleries, museums or libraries.
76. Collect and chop your firewood.
77. Do sit ups, pushups, stretch or other exercises at home.
78. Participate in community, provincial and national events that offer physical
activity opportunities. In many cases, you’ll be supporting a worthwhile event
while enjoying social interaction and getting some physical activity.
79. Try dogsledding. It’s more fun that you may think!
80. Play hockey or ringette. Join a league or play a “pick up” game.
81. Build a quinsy (snow hut) with family and friends.
82. Prepare for cold weather by video taping an episode of your favorite exercise
show. Invite a friend over and sweat away the cabin fever.
83. Make a personal or a family commitment to try a new physical activity each
season: snow shoe, bowl, dance, hike, curl, etc.
84. Host a barbeque in your neighborhood, apartment complex or village. Invite
guests to play active games in the park, playground or open space. Then enjoy
feasting on healthy foods.
85. Organize a neighborhood-walking group. Choose different routes, one for each
day of the week, and invite family and friends to join you.
86. Join a lawn bowling league.
87. Red Rover, Red Rover…don’t forget about old fashioned street games like Red
Rover, Kick the Can, Follow the Leader, and Hide and Seek. What a fun way to
stay active!
88. Support your community with a physical activity twist…help build a new
structure at your neighborhood playground, a Habitat for Humanity home, a barn
raising or simply participate in a local fundraising run or walk. The benefits are
amazing!
89. Orienteering in the snow.
90. Have a winter picnic on skiis.
91. Join a bird watching club. You will get to enjoy the outdoors while making new
friends.
92. Enjoy a moonlit stroll or use a flashlight to light the way on a trail.
93. Play a musical instrument (strum a guitar, play a trumpet or “tickle the ivories”
for upper-body workouts).
94. Try water polo.
95. Play beach or court volleyball.
96. Toss a football in the park or join a football team.
97. Play table tennis.
98. Remember Jumping Jacks?
99. Play croquet, lawn darts or horseshoes.
100. Think small doses. Do an activity that will get your heart beating faster, even just
for ten minutes at a time. Walk briskly, climb a few extra stairs, dance, walk up a
hill, be active in the pool, skip rope or play tag with the children. Try to
accumulate at least 30 minutes of physical activity each day.
Help others to be physically active by holding a community sports equipment exchange
or used equipment sale.
Find a physical activity you enjoy doing and do it for life!
Please, always check with your physician before beginning any new exercise. It is
important to choose activities that are right for you. Following the advice of a
health or fitness professional will help to ensure the success of your new in motion
lifestyle!
courtesy of regainmotion.org
Be Green, compost.
- Use cans to plant seeds
- Use old tea cups and sauce pans to grow seeds
- Try growing your own herbs
Get a in, pitch fork, shovel,garden cart, compost thermometer
use the 4 brown to 1 green ratio
greens and browns:
fresh grass clippings, fresh manure (horse, chicken, rabbits, or cows), kitchen scraps (fruits, veggies, coffee grounds, tea bags), weeds, green leaves, left over fruits, brown leaves (dry), dried grass, corn stalks, starw, sawdust (in moderation)
DO NOT ADD:
meat, fish, animal fats, shredded newspapers/office papers, ashes from bar-b-q grill, dog/cat feces.
sterilize compost for potting by microwave or poor boiling water over it
for more detailed info on composting you can buy a book online it shouldn't cost you more than $10.
Free Veggies!!!
I got this list from a friend who does weight watchers. These veggies are either zero calories or very close to it. You can use this list as a reference of good complex carbs. Enjoy!
- asperagus-12 spears or 1 cup
- green eans-1 cup
- wax beans- 1 cup
- beets- 1 cup
- broccoli- 1 cup
- brussel sprouts- 1 cup
- cabbage- 1 cup
- carrots- uncooked-1cup, baby-10 pcs, large-2
- cauliflower-1 cup
- celery-1 cup
- cucumer- 1 cup
- egg plant- 1 cup
- endive- 1 cup
- escarole- 1 cup
- greens- 1 cup (beet, chard, collard, dandelion, kale, mustard & turnip)
- hearts of palm-1 cup
- jicama-1 cup
- lettuce-1 cup
- mushrooms fresh-1 cup
- okra-1 cup
- onions-uncooked 1 cup
- peppers-1cup
- pickles-1 cup or 1 large
- pimientos-1 cup
- radishes-1 cup
- salads-1 cup (mixed greens, sde salad, tossed salad)
- salsa (fat free) 2 tbsp.
- sauerkraut-1 cup
- scallions-1 cup
- spinach- 1 cup
- squash- 1 cup (spaghetti, summer zucchini)
- frozen veggies w/o sauce, cooked-1 cup
- tomatoes-dried (not in oil)1/4 cup, fresh/canned 1 cup, paste 2 tbsp., sauce, canned 1 cup
- turnips- 1 cup
- watercress- 1 cup
- zucchini-1 cup
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