E Is For...Empty Calories

Empty calories is basically anything you eat that has no real nutritional value.  

For example, a Hostess twinkie (some people actually love these monstrosities) has no real substantial (or otherwise) nutritional value.  Sorry to all you twinkie lovers out there, this is only my opinion (as far as the word monstrosities goes), I mean no disrespect.

When you hear people, doctors, or nutritionists talk about empty calorie foods they are usually talking about junk food and the like. Here are some examples...

• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
• Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
• Cheese (contains solid fat)
• Pizza (contains solid fat)
• Ice cream (contains both solid fat and added sugars)
• Sausages, hot dogs, bacon, and ribs (contain solid fat)

See what I am talking about, this stuff is pretty much empty calorie heaven (foods we love to eat but loathe what they do to our bodies).  I, much like some of you, love these foods, yet I rarely (if ever) eat any of them.  That pretty much means I eat a lot of fruit, vegetables, nuts, whole grains, very little fish and very little eggs (less than 5 a week).  I'm what some people refer to as a flexitarian or someone who eats primarily vegan/vegetarian but adds in fish (or some other lean meat)...I don't eat or drink milk products.

The food I consume is healthy and does my body good! (yes I get the pun..Milk, it does a body good) When I am in need of something sweet I'll have a Ghirardelli dark (72-74%) chocolate square. When I want pizza I make my own using a large tortilla baked in the oven til it's crispy...top with my favorite veggies, a meat substitute and soy cheese, and voilà (french pronunciation please) I have pizza too!  

Okay, so soy cheese is probably considered, by some, an empty calorie food but it's my substitute for milk based cheese, and it works (tastes great on pizza or in something, not so great on it's own) for me. So in summary, eat less empty calorie foods like cake and twinkies and more nutritionally stacked foods like an apple or a salmon fillet.

Thanks so very much for stopping by, hugs and blessings.

What type of empty calorie foods do you like best?
What type of nutritionally stacked foods are your favorite?
  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Gym Time and Cookies

Tuesdays gym time...

Arc trainer 20 minutes.
Bike trainer 23 minutes.
Total calorie burn...approx. 443 calories

I have started weighing myself every Tuesday now just to see how I'm doing and I've lost 5.2lbs in the last two weeks. Woohoo! I have been using myfitnesspal.com (plus the app) for the last few years, I've lost a total of 56.2 lbs since I started losing weight (after my cancer battle).  Last year I was eating at my BMR (basal metabolic rate) plus adding in some exercise calories (according to something I read) but was not losing anymore weight.  This year I am trying to eat no more than 1400 calories a day (total) and on the days I exercise I eat only 50-100 (if I'm hungry) of my exercise calories back. Basically I set my daily calorie intake at 1300 and never go above 1400 on my exercise days.  It's working for me so I'll keep doing this til I reach my goal weight (another 12 lbs).

Anyhoodles, moving on! My hamstring is feeling better every day, and that is progress that I can live with. The lump has not gone away totally but is not too tender to the touch.  I am hoping that what I am doing is helping it to heal (fingers crossed). Thank you so much for all your healing thoughts.  Have a great day!

Oh, wait...I found this great recipe on Pinterest and thought I'd share it with y'all! These are yummy!

Healthy Peanut Butter Oatmeal Cookies from The Skinny Fork. 

2 ripe bananas, mashed
1/3 cup reduced fat peanut butter
2/3 cup unsweetened applesauce
1 tsp vanilla
1/2 tsp salt
1/2 tsp cinnamon
Dash of ground cloves
Dash of ground nutmeg
1 and 1/2 cup quick oats
1/4 cup nuts
1/4 cup semi-sweet chocolate chips
1/4 cup unsweetened coconut

Directions...preheat over 350 degrees.   Line a baking sheet with parchment paper and set aside. Mix together the bananas, peanut butter, applesauce, vanilla, and spices.​ Add in the oats, nuts, chocolate chips, and coconut; stir until well combined. Spoon about 2 tbsp. of the cookie mixture onto the lined baking sheet, leaving an inch or two between each.


Bake for 20-30 minutes and allow to cool slightly.

Now these are her instructions.  I deviated a bit, I only had regular peanut butter and canned apple pie filling (I put in the blender) and I used apple pie spice instead of cinnamon.  I also added some butterscotch chips to the cookies...so mine are more calories for sure.  

This is the break down for her recipe...
Servings: 12 • Size: 1 Cookie • Calories: 75.3 • Fat: 5.4 g • Carb: 8.5 g • Fiber: 0.7 g • Protein: 1.9 g • Sugar: 3.6 g • Sodium: 75.7 mg

I'm not even going to try to figure out the break down for mine but it will be higher I am sure. Blessings and hugs!  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

 "Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I've Gone Vegan-ish

I've been reading a lot lately about a plant based diet and have decided it just makes sense to go that route.  This means I am no longer eating any animal protein..this includes all meat and dairy! 

Now before y'all go...WHAT THE KALE HAS GOTTEN INTO SHANNON, let me just say I'm not joining a commune or discontinuing shaving or even wearing patchouli oil...I'm just eating a plant based diet, and I'm doing that for my health.  

All that I have read regarding heart disease and cancer has pointed me in this new and exciting direction.  It has long been proven that animal proteins cause cancer...meaning they make the body sick...it's like putting toxins into our temples and expecting them to be okay with it. I just thought that maybe if I go at my health issues through food I can heal my sick body.  

The book I have been reading is called The Ultimate Prescription What the medical profession isn't telling you by Dr. James L. Marcum.  He comes at healing the body through food, mind and soul.  He is a Christian Cardiologist who got tired of just patching his patients up and seeing them sick and dying anyway. So he went to the Bible to see what it had to see about our diets, he then went on to write this book. Even if your not a Christian this book is a must read, if only for his unique insight into the heart and how processed foods make it sick.

I loved every page and the fact that he gave name after name of his patients that he has helped...to show us more proof that eating the right foods can heal you...just made it all better. (Of course, he includes more than just food...like exercise, meditating, and prayer) 

It just makes sense to me that if I eat a plant based diet (including grains,pasta etc) that I will feel better, my body will look better and God will be pleased with how I am treating His temple.  I figure eating this way certainly cannot harm me and I truly believe that it can heal me and keep me healthy like God wants me to be. I am also back to meditating and it is helping my stress level.

Since I am off caffeine and milk and processed foods I have had a slight migraine for 4 days...but I have gone through this before...withdrawal is no fun! That being said, other than the headache, I feel better and even a bit lighter and it's only been a little less than a week. I have also added a new badge to my right sidebar to The China Study Community and I have also found a few awesome blogs out there for those going vegan...like Vegan As I Want To Be.

Here is also a great list of 100 Vegetarian foods to try and I found this great recipe for no fail brown rice, so yummy, try it!  Okay that's all I got for now...not much exercise this week due to the migraine and snow, ice etc...have a Fabulous weekend y'all!


Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

This Weeks Running, Workouts and Rowing, Oh My!

Monday I ran 45 minutes and walked 24 minutes...for a total of 69 minutes and about 623 calories burned.

Tuesday I went for a short run for 24 minutes for a total of 271 calories burned...this was just a short run to my sons new casa...I had to check it out!

Wednesday I rested, kind of.  I took down all the Christmas decorations and then later that night did a little workout at home with my girlie.

Thursday I ran 30 min...Walked 30 min...Rowed 10 min...and Biked 13 min..for a total of 1 hour and 23 minutes and about 644 calories burned.  Not a bad day!

Friday...I have done nothing...I am taking today off completely...Who knew that rowing could make you sore, even after just 10 measly minutes...Well, now I do.  

Saturday I will run or work out at the gym with my friend, either way I will get some kind of movement in.

I have been pretty good this week with my eating, more veggies, fruit and water...and I feel better too! I haven't been perfect but I'll take it! Next week will be even better and I will try to start planning my daily meals so that I won't just be eating willy nilly and whatnot.
 
Hope y'all are having a great week so far...blessings and hugs!    

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

 "Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

One Little Duckling Has Left The Pond

Quack, you say!  I'm talking about my oldest duckling...he has gone off into the wide world on his own, 'tis the way it should be, I suppose!

Oldest Duckling

He's 19, after all, and it's only right he should strike out on his own and find his own journey, apart from mom and dad.  I cried, like a silly llama mama, as all llama mamas do, I suppose. This morning as I walked into his now empty room, I immediately cried again...and then I started to clean and rearrange it into the computer/x-box/storage room/laundry room that it was always destined to be. (In fact, I'm sitting there right now typing this blog post, quite cozy I might add, the tumbling of the dryer a sort of lullaby to soothe my sad heart)  

It has always been the laundry room since that is where the builders of the house designed it to be...but it is an extra long room, and because of that it served as a bedroom/laundry room/storage room. Now, have I made this information as clear as mud? Good!

Anyhoodles, I miss my oldest duckling already, even though he only lives about a mile (if that) away, in a beautiful neighborhood on a private drive...he also works at our family business so we will see him often. Yet in my heart I can feel that it's never going to be the same. 

The hubby has gone and fetched the other boys from their grandparents (because I begged him to, the house seemed empty without them) and our house is now back to our new normal, sans the oldest. As I sit and type this I can hear my daughter playing the new keyboard piano and the boys voices as they work to clean their bedroom to dads satisfaction. Lovely sounds, indeed! 

This week has been a bust, as far as running outside anyway...I have worked out at the YMCA a few times, mostly on the AMT, the Arc Trainer and one session in the weight room.  My running has been almost non-existent, due to the weather mostly...it was snowing, then icy, then pouring rain so I took to running indoors on the aforementioned machines.  

AMT Machine

ARC Trainer

My eating as been horrible, due to all the luscious and oh so flavorful food I have been surrounded with. Anyone feel my pain? Anyone? Good, it isn't just me..Whew!  That all stops right now, come on willpower! I have absolutely no willpower whatsoever.  If there's junk food around my house, I'm gonna eat it. I may hold out for a day or two but after that, all's fair in love and hunger.

Over the last several months I have learned that as I age I cannot eat like I could when I was a teenager, shocking, right! I am now going to have to watch, very carefully, what I bring home and what I eat when I'm out and about.  Waaaaa, somebody call me the waaaam-bulance!

 (As I type this my daughter is playing with our R2-D2 voice commanded robot, dance mode)  

Now back to the issue at hand...Do any of you women out there have this problem (with food) as you get older? Any advice you can give me? I am reading that we need to take in about 200 less calories that we did before menopause...aging...etc, while still exercising the same amount or gasp, more! 

I am feeling frustrated and disheartened. I love food but I know that it's time to focus on my health and family rather that what I can and cannot eat.  While I am still exercising just as much, I am throwing a temper tantrum like a four year old having problems changing my eating habits from that of my teenage self. Any advice is welcome, and thanks in advance. I shall stop whining now and end this rant. I bid you farewell blessings and hugs...May you all have a Happy and Healthy New Year!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

10 Day Low-Iodine Diet, Sheesh!

For the next 10 days I will be on a very low-iodine diet, and today I went shopping for all the ingredients and foods I will be needing. It  all looks something like this...

 
The food choices are limited due to the fact that most packaged food contains some sodium and you cannot tell whether that has iodine in it or not without calling all the different manufacturers to find out.  So I will be limited in what I eat but it's not all bad, I can have marshmallows...woohoo! Can you tell I'm less than thrilled about my food choices?

The reason I have to watch my iodine intake is because the thyroid is very sensitive to it and the only tissue in the body that takes it up! 

 "The thyroid gland and iodine is essential for proper function of the thyroid gland, which uses it to make the thyroid hormones. The thyroid is equipped with an active system or “pump” for moving iodine into its cells, where it is concentrated as iodide. The thyroid gland is the only tissue in the body that takes up and holds onto iodine." (thyroid.org)

(I have no thyroid due to my thyroid cancer, but I do take a thyroid medication every single day!) If I didn't take the medication my quality of life would be nil and life expectancy would be low.  You must have a healthy thyroid or take a synthetic thyroid medication in order to live and function properly.

"The thyroid gland uses iodine from our water and food intake to produce essential hormones that regulate our metabolism. Thyroid cells are unique because they are the only cells in the body that absorb iodine. Before undergoing RAI scans and treatment, patients go on a low-iodine diet, starving the body of iodine. When a patient is given radioactive iodine (usually in capsule form), the iodine starved thyroid cells uptake the RAI, allowing the cells to be detected for scans or to be destroyed for treatment (ablation)."  (About.com cancer)

Every time I have to do this diet I make home made granola bars, and this year I am making home made Amish White Bread with no eggs and no milk. One loaf will be rolled out and a cinnamon/sugar substitute mixture added then rolled up and placed into pan...and the other loaf will be just plain white bread.  Oh my dough is ready, be right back!

(dough's ready)

(cinnamon sugar bread)

(two happy loaves)

Now to wait for another 30 minutes while they rise and then into the oven to bake. Unfortunately I cannot have butter due to the milk content...boohoo, bread without butter, not as good, but will do in a pinch! Here is the recipe for anyone who would like it! 

2 cups warm (110 degrees) water
1 1/2 tablespoons active dry yeast (I used breadmachine yeast)
1/2 cup white sugar
1 1/2 tsp salt (I used non-iodized)
1/4 cup oil
6 c. flour

Dissolve sugar in warm water, add yeast.  Proof for 10 minutes.  Mix in oil and salt. Mix in flour one cup at a time. Knead dough and put in a well oiled bowl, cover with towel or plastic wrap and allow to double in size (about an hour). Punch down dough (fun) cut into two pieces.  Form into loaves (I rolled them out and then rolled them up like a cinnamon roll) and let rise for about 30 minutes or until about an inch above bread pan.  Bake at 350 degrees for 30 minutes and enjoy! 

(ready to bake)

I can't wait to taste this lovely looking bread.  Be back after they bake and I do a taste test...yum!

(OMGoodness...these smell so delish)

(this will be my cinnamon toast, yum)

Okay, this bread not only smells great but the taste is out of this world...simple! Don't you wish you had smell-o-vision? Chalk this bread recipe up to a success.

So far so good today...do you know how hard it is to find non-dairy creamer with no casseinates (a milk derivative) in it?  Impossible! Although it does not contain iodine..so I can use it! Hooray, thank you Google!

I hope y'all are doing well! Anyone run a race lately? Let me know how it went!  I really do want to hear all about it! I have to live vicariously through you peeps until I can get back up to running races.  

Although I am back to running, I have to build my mileage up slowly, as taking six months off has seriously reduced my cardio...lol! I am doing walk/run intervals (C25K like) usually 5 walking, 5-10 running depending on how I am breathing...ha ha ha! Who knew that taking 6 months off would make such a difference? Probably everyone but me!  Alrighty, I gotta go for now.  Blessings and hugs to everyone!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.