Book Spotlight: 10 Things You Need to Eat by Dave Lieberman and Anahad O'Connor

New York Times health columnist Anahad O’Connor teams up Food Network chef Dave Lieberman for The 10 Things You Need to Eat—a hip, straightforward, and appealing guide for understanding and incorporating the 10 most healthy foods into your diet, with more than 100 easy and delicious ways to prepare them. A fun and unintimidating approach to Super Foods—filled with mouth-watering, user-friendly recipes—The 10 Things You Need to Eat is ideal for foodies and non-foodies alike who want to be healthier, look better, and live longer without having to sacrifice when it comes to taste.

Paperback: 288 pages
Publisher: William Morrow Cookbooks; Original edition (December 29, 2009)
Language: English
ISBN-10: 0061780278
ISBN-13: 978-0061780271

Order here!

The digital version is on sale at online retailers for only $1.99!

New Year's Resolution Update: Why Is It So Hard to Stay the Course?

Why? All I want to know is why it is so hard to stay the course? I've participated in three Beachbody challenges so far, and with each one my participation lessens. Here are some things that are interfering with my success. Maybe writing it down will help get me back in the game.

Reason 1: Hectic Schedule

When I started working on my goal of eating better and exercising, my real estate business was on a brief hiatus. I had worked hard all year, so by the end of November I needed a break and wanted to spend more time with the family for the holidays. 

Real estate is notoriously slow at the end of the year and into the winter, so no big deal. Well, that didn't last. Not only did I sign up some new buyers, I'm really busy because the spring market is coming. So, my mornings are usually dedicated to marketing. 

The kids also went back to school and all their activities after New Year's Day, increasing demands on my time.

Reason 2: Tennis Elbow

It seems I have developed tennis elbow in my writing arm. The doctor says I need to reduce how much I use it, especially texting. Um, did I mention this is my writing arm? Oh, and we real estate agents spend a good part of our day texting and emailing. 

At this point, I can't lift anything heavy with my right arm. I have a brace, so that helps, but lifting weights is out of the question. 

Reason 3: Bummed Out

If you checked out my Facebook page, you'll see I won a sales award. In my first full year of selling real estate I was Top Selling Agent in my office one month and took home the Realtor Association of Pioneer Valley's Bronze President's Award. 

But.....

There was this one other award that I was eligible for, and I was only eligible for it this year. I didn't win. I'm really bummed. There were many reasons I wanted this award, but someone else beat me. Actually, I don't know where my sales were compared to the other newcomers in our area because they don't tell us.

I'm thrilled for the winner, but I didn't realize how much I wanted to win until I lost. 

Reason 4: Overwhelmed

I've really tried to focus on giving of my time and talents the past couple of years. At this point, I am simply stretched thinner than a thong bikini over an elephant's bottom. I dropped one committee this week and one of my commitments ends this spring. That will certainly help, but I need to take some time to assess what I am involved in and why,

Promise to myself for next week:

• I am going to get back to time blocking and writing my exercise time in my calendar.
• I am going to follow up with the doctor to see if physical therapy is in order.
• I will let the loss of that coveted award go. I must look forward, not back.
• I will start assessing my volunteer commitments. 
• I will start drinking more water again.

New Year's Resolution Solution Part 2 Continued

I have to tell you, lifestyle changes are so-o-o-o-o-o-o hard. Right about now all I want to do is sit down and eat an entire gallon of ice cream. Well, maybe not; but even though I like the food I am eating, I miss donuts and tossing back a movie size box of Junior Mints in one sitting. My poor Schwan's driver must hate me right about now. I've drastically reduced what I purchase from them. 

Saturday night I made mini spinach, mushroom and cheese muffins from a recipe I found in the Big Y Life in Balance. magazine. They were good, but not something I would want all the time. I like my muffins sweet. Other than that, breakfast has been hard-boiled eggs and yogurt or oatmeal with fruits and nuts. 

When I've been eating out I've stuck to salads or light meals. I joked with my husband when we took the girls out to eat on Sunday that it was a sorry state of affairs when my meal was the healthiest one on the the table. His diet is usually better than mine. 

Suppertime has been rough because my schedule has been nutty. Tonight I made myself a meatball grinder on a whole wheat pita with American cheese and salad greens. It was awesome. 

I worked out yesterday and today, but I've been keeping it a bit light because I'm not feeling one hundred percent. I did a butt workout today and my legs have felt like jelly ever since. I plan to take a day off tomorrow because I have an early house inspection. Probably for the best anyway.

They are starting up another Facebook group in February like the one I've been participating in. We get workout routines and recipes on a daily basis. We don't have to, but to keep us motivated they ask us to post workout photos and pictures of our meals and snacks. Let me know if you would like to join us.

New Year's Resolution Solution Part 2

It's been an interesting week as far as the New Year's Resolution Solution Part 2 goes. I've only worked out two days because the doctor diagnosed me with tennis elbow and my work schedule has been nuts. Bummer! I can still workout, but I need to be careful. If there is any pain, I need to stop. So, no lifting weights because that kills and no planks because that doesn't feel good either.

The exciting news is this:

Doctor's visit on 12/29/15: weight 124 lb 6.4 oz, BP 120/70, Pulse 64 and BMI 23.13.

Yesterday's visit: weight 117 lb. 9.6 oz, BP 94/62, Pulse 60 and BMI 21.86.

My blood pressure always runs low, so I was surprised when it was up at the end of December. Not sure if it had something to do with the infection I was fighting.

Many people have asked me why I am working out and watching what I eat. They don't see me as overweight. Here's the scoop:

I spent the majority of my life underweight. It wasn't until I had the Lil' Princess that I kept ten extra pounds. Then I got older and then I started with menopause. The last few years I've been close to the top of the normal scale for my height and I simply didn't like my BMI number.

In addition, when tracking my cholesterol numbers and blood pressure over the last few years, I've noticed them creeping up. Not to mention I can see the slow changes in my body: rounder middle, bloating, thicker legs and arms, and flabby skin. Toss in the osteopenia and I knew I had to make some lifestyle changes.

I've cheated a couple times this week: a soda or two and a pastry today. I don't feel well when I do it, so I can see my body is getting used to my eating healthier foods and drinking more water. That will definitely help, because when you feel better, you want to continue the habits that are making you feel good.

Keeping on track with the workout is tough because it's the first thing to go when my schedule gets busy. I want to stick to it, though, because I can see the results.

Wishing me luck!

New Year's Resolution Solution Part 2

Today starts New Year's Resolution Solution Part 2--another week of working out, eating right, and staying on track.

My participation in the New Year's Resolution Solution the first week of January led to me changing my diet, drinking more water, exercising five days, and losing three pounds.

I'm definitely finding it harder to keep up with the exercise now that I am back into a regular work schedule with some early morning appointments. I time blocked my calendar this week for 7:45 to 8:15 workout time, so we'll see how I do.

If you would like to join us, please visit the Facebook group here.

New Year's Resolution Solution Update

Saturday made all the difference for me. The workout, while intense, came easier. Breakfast was Blueberry Mornings cereal with raisins added and my usual decaf. Organic nuts and berries for a snack and then cheated with a slice of pizza for lunch. (Bad girl. Bad girl.) Yogurt for my afternoon snack and then butternut squash, chicken, and rice for supper.

Sunday is where it all falls apart. Someone said I really should give my muscles a rest. So I did. Silly me. Had to rush to church in the morning, so I didn't plan to exercise until later. Never did. Still stuck to my healthy foods, though: oatmeal with banana slices and a hard boiled egg for breakfast, one small brownie for a snack at church, salad for lunch, nuts and a pear for snack and then squash and fish with rice for supper.

Monday came, no workout again. Early morning appointments make life tough. Still no fast food and only a treat or two. Hopefully tonight I can exercise a bit.

New Year's Resolution Solution - Post Day 5

I didn't even have the strength to take a picture of my workout today. LOL! Day 5 was a tough one simply because my work schedule was crazier than it has been all week.

Breakfast was quick because I had an early appointment--Greek yogurt and some walnuts with a cup a decaf tea. Snack was walnuts and raisins because they were easy to take on the road with me. Grabbed a salad and water on the road this afternoon and didn't have an afternoon snack because I had another appointment. 

The Lil' Princess made supper for me tonight--tilapia and rice. Chomped some carrots before sitting down and drank more water, so it was a nicely balanced meal. 

Workout was horrible. Focused on abs again, which are still aching from Monday; though not as bad as they were. I couldn't do three sets of all the exercises, but I am working out more than ever before so I am happy with my progress. 

Thank God it's the weekend!

New Year's Resolution Solution - Post Day 4

Yes, that's me. I've totally collapsed and decided to take a snooze on my exercise mat. Well, not really. It made for a great photo, though.

It has been such a hard, hard week: getting the kids off to school on time then rushing home to make breakfast; working out--which I haven't done in years in case I didn't mention that before; hopping in the shower real quick and then getting myself off to the office or appointments.

I am so sore! Everything hurts. First day I worked abs. Second day it was arms. Third day was buttocks. Today was the "Wake up! and make it happen" routine with reps of burpees (had no idea this was an exercise), push ups, mountain climbers, and planks.

My chicken arms aren't meant for push ups and planks. What are these people thinking?

Today's breakfast was oatmeal with bananas and walnuts with a cup of decaf tea. Lunch ended up being a salad from Subway, then supper was a small portion of homemade Shepherd's Pie and a side salad. Had water to drink both times and drank water throughout the day. With a couple of healthy snacks in between meals I was full. I did cheat and have one waffle since I made them for the hubby's dinner. Other than that I was good.

No idea what the exercise routine will be tomorrow, but every time I need to go up or down the stairs it is horrible. Hopefully by next week my legs won't hate me so much.

New Year's Resolution Solution - Post Days 2 & 3

There are days I think I must be crazy to do this. After the first day, my middle hurt. On Day 2, we worked our arms, so they are sore. Then today, we worked out buttocks. Half an hour later my legs still felt like spaghetti. By tomorrow, I won't be able to out of bed.

For the most part, I am sticking to the healthy eating portion of the program too. Breakfast is either oatmeal with fruit or Greek yogurt and a hard-boiled egg. Lunch is usually a salad of some kind. Dinner--I grew up calling it supper--on Day 2 was brown rice, teriyaki chicken, and broccoli. I ate lunch late today, so tonight I opted for some seafood salad (no dressing) in a whole wheat pita with some greens.

Confession time: I cheated at lunch today and had a Pepsi. Gosh, I miss it. I'm thinking, though, if I went from having two 12 oz. cans a day to one every three days, I'm still doing better than I was before. The head aches a bit, but not overwhelming.

The one challenge I am having is getting enough sleep. I really need to get to bed at least an hour earlier.

Not sure what is on tap for exercise on Thursday, but I don't think I have many body parts left that aren't in pain.

New Year's Resolution Solution - Post Day 1

The picture below is from right before yesterday's workout. Don't I look thrilled? Exercise has never come easy for me, but it's time I started doing more of what's right. 

Day 1 of the New Year's Resolution Solution started with my bowl of oatmeal with bananas and walnuts that I washed down with a cup of decaf black tea (everyone says drink green or white tea, but it isn't for me). I'm doing baby steps here. 

Then came the workout. The focus was on abs, so we did the Total Abs workout by Neila Rey--think crunches, leg raises, flutter kicks, planks, etc. My middle still hurts.

Morning snack was low-fat raspberry Greek yogurt. Lunch was a spring mix salad to which I added carrots, beets, and chickpeas. I topped it with a tiny bit of fat free Italian dressing. For the record, I am not a salad person. Drank water with both of these.

Wasn't sure what to do about afternoon snack because I was on the road, so I grabbed some carrots and unsalted dry roasted peanuts, then brought along my trusty water bottle.

I cheated a bit for dinner by having ham and cheese on a whole wheat pita. Added spinach and romaine, along with some tomatoes, to this one. Drank water with this too. I also allowed myself one chocolate chip cookie as a reward last night with a cup of tea. 

Amazingly, I made it through the entire day without a can of soda. I'm craving it, but have managed not to cave in. I haven't had a headache yet, either. If I do, I might have to add one can back in. I'm not sure if the lack of a headache has anything to do with the disastrous detox I did last week.

Trying to get myself ready for the new year, I thought an easy and not radical detox might help. Well....it might have considering my lack of caffeine withdrawal headaches this week, but I thought I was going to die last week. Three days in a row of drinking detox water (water with lemons and other fruits or mint) made me so ill I had to go to bed. I could handle the expulsion of toxins through waste, but my migraines were so bad I couldn't stand light or lift my head off the pillow. I gave up after that. 

Yesterday, makes me optimistic about my ability to stick with it. We post all kinds of photos to the Facebook group each day so we are accountable and have visual aids to remain focused. I've already had a healthy breakfast and performed today's workout, so now it's time to re-hydrate and go about my day. 

New Year's Resolution Solution

In an effort to stick with my goal of eating better and exercising more, I have joined the New Year's Resolution Solution group on Facebook.

With meal plans, daily workouts, recipes and tons of encouragement, we are working to get our bodies ready for summer time. My beach body coach is one of my high school classmates. She's been doing it for a couple of years. While I won't be doing the Shakeology part of the program--I can't stand shakes--I've already done some grocery shopping that is much better than my usual fare. Added more fruits and vegetables this week too.

Wish me luck!

New Year's Resolutions -- My Thoughts and Your Thoughts

It's that time of year again--time to make your New Year's resolutions. For years I avoided this because I have little willpower to stick with them. It seems silly, however, for a goal oriented person like myself to simply avoid them because they are tough. In reflecting on past resolutions, I realize I haven't treated them enough like my other goals. They are too vague: lose weight, eat better, exercise more (Who am I kidding? Exercise at all.).

For the record, I was underweight most of my life. Until after the birth of the Lil' Princess I was thirty pounds too light. So, now I am at the top range of--or depending upon how much I indulge, a few pounds over--what would be normal weight for my height. I just can't stand that all of it has settled into my middle and my skin is flabby.

This goal might sound silly, but it's part of my feel better, look better, eat better goal; and I figure my vanity will push things along faster than my desire to eat better and exercise.

So, in the spirit of making 2016 the best year ever, here are some S.M.A.R.T. goals for the new year.

GOAL 1 - Lose 10 pounds by June 30.

During this past week, I've signed up for the Eat This, Not That newsletter. I bought books this past year that I never had time to read, so I am thinking this short newsletter will be more effective. Today, I already made a list of foods/drinks that can help me shrink my belly and a list foods to avoid. I don't expect it all to happen at once, but baby steps. In addition, I am a visual person so this list should help. I might go so far as to create a board with photos to hang in my office as a reminder.

In order to truly make a difference, I have to:

Smaller goal: change my grocery shopping habits. While 2015 showed some improvement in what ends up in the grocery cart, there's still too much sugar, too little good fiber, and a bit too much sodium. My work schedule has created an environment where I depend on pre-packaged foods too much. I also need to stop buying soda. It's my one true vice. I really love it.

Smaller goal: There's going to need to be some better time management going on so that I can prepare meals ahead of time. If I keep Friday nights free--not always something I can do--I can make that a meal planning evening.

GOAL 2 - Find healthy recipes....and actually make them. 

I enjoy healthier options when we are out. I'm just stuck in the same old eating habits at home that I desperately need to break. So, I am thinking find a new recipe on a Friday night and then buy the ingredients during my regular grocery shopping trip.

GOAL 3 - Keep healthy snacks around the house.

Packaged healthy snacks can get expensive, but we need to start somewhere and I know my time won't allow me to make my own. I also plan to buy more fruit that I can easily carry with me to the office.

GOAL 4 - Exercise three mornings a week. 

This is going to be the toughest goal. I don't enjoy exercising and I never seem to make time for it. The reality is that if I don't do it first thing in the morning after dropping the girls off at school, it won't happen. That also happens to be, however, my prime time to get most of my work accomplished at the office because no one is around. My goal is to exercise Monday, Wednesday, and Friday from 7:45 to 8:15. 

Smaller goal: Time block my calendar as a visual commitment to exercise.

Smaller goal: Use quieter, upstairs office space to accomplish more when in the office. If I am going to make exercise a reality, I need to distance myself from distractions. There is a new office space upstairs where I work which will allow me to not be distracted by so much office commotion.

Smaller goal: Substitute a short walk if exercise can't happen. The mall has a walking group and I have an ideal neighborhood to walk in when the weather is warmer. Not sure I would walk if it was too cold out, but we'll see.

I really think that is all I can work on right now. This will take a major commitment as it is to change some horrible habits.

So, what about you? How do you feel about New Year's Resolutions? Love 'em? Hate 'em? Avoid them altogether? Please share your thoughts. Also, if you would like an accountability partner, we could have a weekly check in time.