Showing posts with label #healthyeating. Show all posts
Showing posts with label #healthyeating. Show all posts

Saturday, May 28, 2016

An Easy Summertime Meal

In North Texas, it's been hot this week. We're wetter than usual. Praise God! But, when the days reach the upper 80s and lower 90s and the humidity is high with the constant threat of thunderstorms, it's uncomfortable.

With summertime comes the need to keep the oven off if at all possible. We grill outside some, but I'm always looking for meals that cool me, don't heat the house, and that tastes good.

Salads are the perfect answer, but my husband detests salad of any kind except this one. Thank you, Jesus. Charles loves this meal almost as much as I do, and it meets the criteria.

1. Cools me to eat it
2. Doesn't heat the house much
3. Tastes wonderful
and of course,
4. My husband will eat it.
also for a recovering compulsive overeater like myself,
5. It's light and healthy.

Taco Salad
1 pound ground 93% lean white turkey
My dinner last night
Cooking oil spray
1 packet McCormick mild taco seasoning
3/4 cup water
shredded lettuce
diced tomatoes
4-5 jalapeno pepper slices
1 oz. Tostadas multi-grain chips
2 T. shredded 2% pepper jack cheese
2 T. light sour cream
salsa to taste
Spray a skillet with cooking spray.
Chop up the meat into the skillet and cook until browned.
Stir in seasoning packet and water.
Cook over low heat for 10 minutes to blend flavors.
Set out all the other ingredients on the table.
Each person should have a big, open bowl instead of a plate.
Now, each is free to add all or some of the ingredients as they desire.
Serves 4
If you follow the Weight Watcher plan, this recipe is 11 pointsplus.
Changes you can make:
McCormick has a regular and a mild seasoning packet.
Why McCormick? It doesn't have to be, but it was the only one I found that listed sugar as the 10th ingredient. Some have it 2nd. Read the label.
Lucerne, and other cheese makers, offer Mexican blend cheese, or you might find and prefer a fat free cheese to lower points.
Why Tostados multi-grain chips?
I like them. They're only 3 pointsplus for an ounce. If you find others tortilla chips that are comparable, super.
If you prefer, lean ground beef can be substituted for turkey.
Well, this is my easy, healthy, summertime meal. What's yours?

Saturday, March 26, 2016

How to Inspire a Healthy Meal?

When meals just happen, overeating or unhealthy choices are often made.

So, how might you inspire a healthy meal?
Would a bouquet brighten your dinner table?

Preparation of mind and meal

Begin before you're ready to eat.

1.      Pay attention to food choices. Planning meals ahead of time eliminates some of the last-minute temptation to overeat. But even if you're in a hurry, stop first to ask yourself whether you have options that help your weight loss or maintenance.
     One way to look at it is whether the proposed food is worth the calories. Will you be exercising? Where are you eating? If it's at a restaurant, take time to google the nutritional values of possible choices. If it's at home, might you add an extra vegetable, or cook the meat without much oil?

2.     Set a smarter table. At home, use smaller plates and tall, thin glasses whenever possible. At restaurants, ask if you can have your meal served on a salad plate. Or simply divide your meal into a sensible portion for now, and ask the waiter to put the rest in a to-go container.

3.     Take a quiet moment. Before you dig in, stop to reflect on your mood. A prayer of thanksgiving to the Lord for the meal might be a good time to again ask God to have His will for your choices.

 While you're eating:

1.      Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and savor each mouthful.

2.     Downsize your bites and slow yourself down. The meal shouldn’t be a race to the finish line. Take smaller bites, chew each one thoroughly, and take a sip of water before raising your fork again.

3.    Be sociable.  Dining out with friends and family is one of life’s pleasures. Put appropriate servings on your plate, and then concentrate on your friends or family.  Stimulating conversation might cause you to forget your food, and fill up quicker, so that you don't even want all that's on your plate. If this happens, take it home, or leave it. Add it to the waste, not to your waist.  Limit the time spent around food pushers, or at least, learn to hush their efforts.

After your meal

1.      Do a quick check-in. What would you do differently next time? How could you better prepare? What did you do right? Always find something you did right.

  1. Give thanks.  Thank the Lord for helping you.
  3.  Take a walk.  After more talking or perhaps doing the dishes, take a walk outside if it's still daylight, or play a game of volleyball, or take a line dancing class inside. This raises your metabolism and adds to family fun. 
Do you have other ideas to make your meals more healthy? Please share.

Wednesday, October 21, 2015


Snacks aren’t bad. In fact, in some ways, snacking can be your friend in weight loss. Studies show no link between losing weight and having snacks. Often, the snackers lose better.

Must you go a long time between lunch and dinner, or dinner and bedtime?

When I worked, my lunch hour was 11:20 to 12:20. Then, I would get off work somewhere between five and seven, depending on the patient load at the doctor’s office. When I reached my house in the evening, I was ravenous.

Solution: I saved something for a snack about four.

Snacks come in three forms:

Savory, salty, and sweet. Which do you prefer?


It could be different on different days.

It could be a combination. This often works for me.


Plan a snack once or twice a day for when you need it. Each lifestyle is different. Each person is different. Even a different time in life might change our times and our choices.


Now, that I’m retired, I eat dinner earlier, which I much prefer, but sometimes, eating dinner about five-thirty is so long before bedtime that I need a seven-thirty snack. (I still, most of the time, require a mid-afternoon snack, but sometimes, it’s only a glass of Crystal Light or a diet soda.)


Here’s some snacking suggestions:


1 cup broth soup              
1 T. peanut butter

Boiled egg                        
small salad

Light cheese sticks  
tortilla with 1 T 2% fat cheese

Light beef jerky                       
celery or carrot sticks                2 T. hummus

    With 1 wedge Laughing Cow



Chips, 1 oz. not over 100 calories          
  1 oz. Pretzels

2 rice cakes
6 reduced-fat wheat thins

2 peanut butter/cracker sandwiches      
6 light Triscuits

4 Rye wafers                         
3 cups microwave popcorn

Large dill pickle                       
palmful of sunflower seeds in shell

 2 T. mixed nuts                               



Fresh fruit                     non-fat yogurt

2 Blue Bunny fudge lites         7 dried apricots or figs

3 T. raisins                    ½ cup fruit cocktail

1 cup thawed frozen strawberries   
2 T. fat free cool whip

½ cup canned pineapple in own juice  
½ c. natural applesauce

10  caramel corn mini rice cakes       4 hard candies

1 60 calorie Jello pudding    1/16 of a round angel food cake

10 plain or peanut M & Ms (if you can handle them)    

5 large marshmellows                   2 low fat graham crackers

Smoothie with 1 cup skim milk & fruit



Unlimited Snacks:

   Carrot or celery snacks

   Red pepper slices

   Cherry tomatoes

 Sugar free jello
Tip: Nutritious snacks are more satisfying than junk food.

Could it be that having snacks could be the help you needed to lose that weight?

What snack helps you?

Saturday, August 8, 2015

What's My Best Tip for Permanent Weight Loss?

Permanent weight loss appeared to be an impossible dream to me twenty years ago. I learned compulsive overeating takes healing physically, mentally, and spiritually. Many good plans out there incorporate great ideas for the physical and mental, but I found I must also apply salve to the spiritual side of my life.

I've posted my favorite ten tips to weight loss. Trimming it to ten was difficult. Today, God sparked my mind to list the one thing that probably, more than anything, this time produced success.

Can you guess?

My biggest tip here is to keep this big boy in his cage at the Amarillo, TX. zoo.

What is it?

Is it learning to eat more veggies?
   That really helped because I didn't like them. At times, I could handle green beans. I ate my hamburgers with no veggies. I didn't like salads. My veggies consisted of eating more carbohydrates like with potatoes, corn, and sweet potatoes.

But, that wasn't most important.

Maybe it was becoming more active.
    For sure, activity is imperative for keeping off the weight. Sometimes, I've done nothing right except exercise. When I began with ninety-five extra pounds on my body, I was a couch potato. My job was done sitting. I plopped as soon as I could at night. Walking would give me a stitch in my side.

That isn't number one.

I know you've by now guessed going to your support group.
    I have Weight Watcher friends who fear missing even one meeting. I began weekly Divine Dining Christian Weight Controllers classes at my church because I feel the support and encouragement of a group is important.

Yet, I would put that at about number four or five on my tip list.

I believe my one best tip, the thing that made the most difference to heal my thinking and helping me lose weight and maintain that loss for eighteen years is:


Daily Writing.

For me, as a writer, keeping a journal comes natural. For some, it's hard, but I can only tell the difference it made for me. Perhaps, it will ignite in you a writing frenzy.

Here's the benefits:

1. On paper, I verbalized to God what I needed that day.

    Lord, I'm feeling frustrated and overwhelmed with all I have to do today. Please give me an extra measure of Your peace. Make me focused, alert, and productive.

   Communion with God can make a difference in the day you have.

2. Writing out angry words enables me to "let go and let God."

     Lord, my husband made me feel worthless when he talked about my writing income not covering my expenses. I did make some money, Lord, and I work hard. I'm really mad at him. Would you take the anger away, so it won't make me overeat.

Anger and resentment are the biggest causes of overeating. They're right up there with frustration and boredom. We must allow God to remove it, but that's not easy. Once I write it in my journal, it seems to disappear. Try it.

I've even written a whole letter to someone that has hurt my feelings. I tell them they acted hatefully. Sometimes, then, I throw it away, but it gets it out of my heart where it will fester.

3. I draw closer to God.

     Using more than one sense causes us to more effectively learn. That's why it helps to write down a new person's name. We use two senses, hearing it and seeing it. Writing out praise to God uses two senses, hearing our words and seeing it in print. The closer we draw to the Lord, the less we overeat.

My best tip to my husband, grandson, & me is not step back off the ledge at Palo Dura Canyon near Canyon, TX.

That's my number one tip to permanent weight loss.

Do you agree?

Why?  Why not?

What's your number one tip?

Monday, June 22, 2015


Thank you, Patti Shene, for helping me announce two free days to get Divine Dining: 365 Devotions to Guide You to Healthier Weight and Abundant Wellness. Don't miss this:

Wednesday, June 17, 2015

Are you in a safe place?

On June 15, I began this post right after reading the devotion in Divine Dining for that day.

Forgive me for sending it on. Those who own the book may have just read it, but today, it's on my heart.

Safe From Winds.



“If a man abide not in me, he is cast forth as a branch, and is withered and men gather them and cast them into the fire, and they are burned.” John 15:6


     Memorial Day, 2011, my husband and I camped in our travel trailer. The winds were horrendous, the heat oppressive, in North Texas. Fires ravaged acres of land taking homes, barns, cattle, even some people in their path.


     Through the air sailed tumbleweeds and small limbs. On the west side of our trailer, I watched a small oak. The owners of the RV Park planted it for extra shade. When a gust of wind blasted from the south, a big cottonwood tree bowed over our patio and dropped cotton balls on our picnic table.


     The oak, not more than four feet tall, braved the monster wind with strength and determination. The spindly branches folded but remained tight against the strength of a two-inch diameter trunk.


     Though wind (or trials) buffeted that small tree, the branches remained in the trunk (or vine) and stayed firm, unmovable. God didn’t promise I’d have no trials, no temptations, but He advised me to stay in Him to be able to withstand.


     Foregoing daily quiet time with the Lord isn’t an option for a compulsive person to prepare for the wind.



Prayer: I abide in You, today. It’s the only way I stay safe when the winds blow.

Wednesday, June 3, 2015

Face to Face with Yourself

In Overeaters Anonymous I was told, "let us love you until you learn to love yourself."

In Christian Weight Controllers, I was told, "understand that God loves you even when you don't love yourself."

God helped me lose 95 pounds and keep it off for 18 years. Praise His name.

God controls the whole earth. He made humans in "His image." He wanted us to give love to Him of our own free will. He desires we follow Him willingly.

    Don't fight the facts of nature. Who can straighten what he has made crooked?
    Enjoy prosperity whenever you can, and when hard times strike, realize that God gives one as well as the other--so that everyone will realize that nothing is certain in this life. 
    Ecclesiastes 7: 13-14 from Live Recovery Bible

Does that speak to you? Any message in that?

There are things in life that will never make sense to us. I don't understand how a young man can be taken, and an older man with Alzheimer's can be left. I don't understand why God doesn't strike down the child abuser.

Neither do I understand how my husband can eat one bite of candy each day, or forget about it and leave it in his drawer for weeks, while it burns in my brain until I finish the whole package.

God is sovereign. When we accept that, we're ready to come face-to-face with ourselves and learn how to retain permanent control of our weight.

****"It's not the flavor, it's the fix."
      You didn't fail at diets. Diets failed you.
                       How to Make Almost Any Diet Work
                           by Anne Katherine
Katherine gives lots of charts, lots of trial and error steps in her book. The point is there’s not a one-size fits all abstinence.

I don’t like the word diet. I use the word abstinence for when I follow the plan that works best for me, that God and I have chosen together for me to follow. Then, I’m being abstinent.


The book recommends learning how your body reacts to certain ways of eating.

Many years ago, when I joined Christian Weight Controllers and started my path of losing and maintaining weight God's way, I faced my own habits, desires, and lifestyle.
Here's what I discovered about myself:
I must have protein at breakfast or I feel weak all morning & tend to overeat at lunch.
I need to eat my last meal early in the evening, or it interferes with my sleep at night. Also I lose or maintain better if I do that.
I was a terrible snacker, so limiting in-between eating eases my compulsive nature. I strive for 3 meals with a small snack about 7 at night.

Time to come face-to-face with yourself? Are you at the point where you and the Lord are determining what plan of abstinence works for you?

Do you skip breakfast and become ravenous by ten in the morning?


Do big lunches help you through a sluggish afternoon or does it make it worse?


Can you safely go a couple hours after your usual eating time without any adverse affects, or do you feel faint and weak, then unable to stay abstinent when you do eat?


Do you get hungry in the middle of the night, the middle of the afternoon, or not at all?



Try different ways & figure out what works for you.

“We shouldn’t seek answers as much as we should seek God."
                   The Circlemaker
                        by Mark Batterson
Remember, almost any diet will work. Ask God to show you a healthy eating style that works for you. God provides the strength. You are only responsible for keeping open the communication line to the Lord.
What is He telling you to do today?

Saturday, August 30, 2014

#FREE Devotions this month

Is it time for you to lose weight?

Here's the steps to take:

1. Make decision
2. Pray

3. God shows you the strategy to fulfill the decision

4. When you flounder, reinforce your decision to God.

5. God provides the strength to take the next step.

Proverbs 16: 9

   A man’s mind plans his way, but the Lord directs his steps and makes them sure.


Time is going to pass whether you lose weight or not. Isn’t it wonderful if, as it passes, the pointer on the scale is going in the right direction?

          This is a quote from a Weight Watcher leader.

This month only, Pen-L Publishing is offering a free devotion a day from my book Divine Dining: 365 Devotions to Guide You to Healthier Weight and Abundant Wellness.

Don't miss this opportunity even if you only thought about wishing you could lose weight God's way. There is no obligation. All you have to do is click on    

and download  30 free devotions.
 I pray they speak to you.
Sept. 2 Bonnie Lanthripe will be blogging about Divine Dining at

Sept. 7 Winona Cross will be blogging about Divine Dining
Another day in Sept. Lee Carver will be blogging about Divine Dining
If anyone sees any of these blogs and e-mails me @
and tell me you did see one of them, I will automatically put you in a drawing for a free copy.

I'll be watching this next week for your e-mail, or you can comment here.