The ELFF Diet

Winter, you need to go

Seriously.  I don't even live in the Northwest, or the North anywhere, those places where the temperature is a balmy negative number.  It was 27 degrees this morning when I went out to the van to go to the gym.  It was 40 when I got off work.

In the past, 40 degrees was not too cold to run.  But, for whatever reason, I'm feeling FREEZING lately, and in the mood to sleep and huddle under covers and sleep.  And Eat.  And Sleep.  I am really having to work hard to make myself exercise.  Going to the gym three days a week - ok. That is a standard, I'm used to it, and I go with The Hubster, so I really don't want to miss.  Capoeira class, three days a week - I'm PAYING for that and it's fun, so it's pretty much a given that I'm going. 

But the cardio aspect, not so much.  I have a treadmill and an elliptical here in my screen room, where it is chilly and the tv is so quiet that I can't really watch anything.  I do SO much better outside.   Outside, I want to go further and faster and work harder, but inside it's a serious struggle to just get through 20 minutes.  I still weigh within the same three pounds I have for 10 months, but I feel heavier.  I really need to get out there. 

I'm struggling - and I don't mind sharing.  What about you?

Chicken in Sweet and Zesty Raisin Sauce

From the good folks at Sunmaid Raisins

1 T olive oil
1 1/2 pounds boneless skinless chicken breast
1 can (14.5 oz) diced tomatoes
3/4 cup raisins
3 T lemon juice
3 T packed brown sugar
2 t grated fresh ginger or 1/2 t dried ginger
1/4 t cinnamon
1/4 black pepper

Heat olive oil over medium high heat 3 minutes on each side.  Remove from heat and set aside.  Add tomatoes, raisins, lemon juice, brown sugar, ginger, cinnamon and pepper.  Bring to a boil, reduce heat and simmer for 3-5 minutes or until slightly reduced.  Add chicken back to pan.  Cover and cook 10-15 minutes until chicken is completely cooked. 

Served with a bit of brown rice, this was really good.

Medicine Ball Work

Medicine Balls - those weighted rubber balls that you see others using effortlessly at the gym - can be a bit, shall we say, intimidating.  I'll never forget the first time my husband used one and popped himself in the mouth.  Who knows, really, how many people have done that? 

One way that I use one is when I'm doing a crunch, I hold the ball up over my head to add intensity. You can also squeeze a medicine ball between your knees while doing squats to add more inner thigh work.  Oh, ouch.

A great tricep/bicep workout is called the Triple Press.  Stand with feet shoulder width apart and hold the ball in front of you.  Curl the ball up towards your chest and then in one movement, press it overhead.  Bend arms 90 degrees so that ball is behind your head, and then straighten your arms.  Reverse moves by bringing ball to chest and then back down.

I also have pretty good luck doing ab work with the ball.  I hold it in front of me and drop straight forward, leaning over.  Stand up and raise ball to the left as high as your shoulders.  Hold it for about 5 seconds, and then reverse, ending up facing right.  I try o do about 25, or until I feel like I'm going to vomit. :)

Black Bean Soup

When it's cold, I really like soup.  A few of my kids like it, but most of them don't.  My husband HATES it.  I think I'm going to make this just for me this week.

Saute one chopped onion, 1T cumin and 4 minced garlic cloves in 2T olive oil.  Add 3 1/2 cups low sodium chicken broth, 3 chopped tomatoes, 1 15 ounce can black beans and 1 1.4 ounce can diced green chile peppers.  Bring to a boil, cover, and simmer for five minutes.  Add 1 T cilantro.  Garnish with crushed tortilla chips.

Makes 4 servings.  Each contains 245 calories, 10 G protein, 34 g carbohydrates, 11 g fat, 8 g fiber

Midnight Snacks

So I was asked this question by an anonymous reader:

Sometimes, I get the munchies soooo bad, and want nothing else but to raid the pantry.  I'll eat anything in there - chocolate chips, potato chips, crackers, dry cereal - whatever I can get my hands on.  I've even been known to - gasp!- mix up a box of pudding and drink it down.  What can you give me, in the way of substitutions, that I can have on hand so that I don't kill all of the hard work I do during the day?  I'm so good during the day, but at night, ugh!

I can totally relate.  I ended up tossing half a box of cookies this weekend, because I could NOT stop sneaking in to just.have.one.more.  I think that's key for me - I know that there are certain things I can have in the house, like candy bars, ice cream and potato chips, that I will never touch; they hold no attraction for me.  But the Lime tortilla chips area  HUGE downfall for me.

I find that I can usually substitute the Soy/Flax tortilla chips and be satisfied.  Dark chocolate holds less of an attraction for me, so I try to have that here instead of milk chocolate chips. 

What works for you?

A funny for all of us

I've had a hard week and I'm wiped out.  I thought I'd share this set of funnies with you.  Enjoy!

Q:  I've heard that cardiovascular exercise can prolong life; is this true?

A: Your heart is only good for so many beats, and that's it . .. . Don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster.  Want to live longer? Take a nap.


Q: Should I cut down on meat and eat more fruits and vegetables?

A:  You must grasp logistical efficiencies. What does a cow eat?  Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain?  Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.


Q:  Should I reduce my alcohol intake?

A:  No, not at all. Wine is made from fruit.  Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way.  Beer is also made out of grain. Bottoms up!


Q:  How can I calculate my body/fat ratio?

A:  Well, if you have a body and you have fat   your ratio is one to one. If you have two bodies, your ratio is two to one, etc.


Q:  What are some of the advantages of participating in a regular exercise program?

A:  Can't think of a single one, sorry.  My philosophy is:  No Pain...Good!


Q:  Aren't fried foods bad for you?

A:  YOU'RE NOT LISTENING!!! . . . .  Foods are fried these days in vegetable oil.   In fact, they're permeated in it. How could getting more vegetables be bad for you?


Q:  Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.


Q:  Is chocolate bad for me?

A:  Are you crazy? HELLO  Cocoa beans! Another vegetable!!! It's the best feel-good food around!


Q:   Is swimming good for your figure?

A:  If swimming is good for your figure, explain whales to me.



Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:
"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride!"

AND . . . .. . ..

Decadent Dark Chocolate Mousse, healthy style

This was in Fitness magazine, February 2008.  I was skeptical.  I made it and didn't tell my family exactly what was in it.  My kids were divided - the little one hated it - I think because it was dark chocolate and not milk. My bigger kids ate it up.  No one knew it contained tofu.  Wait, don't turn up your nose.  Tofu is tasteless and has a great consistency.  Try it.  I think you'll like it.  I'll make it again, using a less bitter chocolate, and I think it'll be a bigger hit.

12.3 ounces silken tofu, drained
3 ounces dark chocolate, at least 60%
1/4 unsweetened cocoa powder
1/4 cup water
1 T brandy - I substituted Kahlua
1/3 cup powdered sugar

In a blender, process tofu until smooth.  (Note:  I had to add a bit of water, as it wouldn't blend without.)  Combine chocolate, cocoa, water and brandy in saucepan and stir until melted.  Remove from heat.  Stir in powdered sugar a little at a time until smooth.  Add chocolate mixture to tofu and process until smooth.  Refrigerate at least an hour.

Diet Confessions

In the current issue of Fitness Magazine, several questions are asked in a survey.  I'm interested in what your responses would be.  I'm not going to ask all of the questions - there are a bunch of them.  Answer any or all or none, but I'm really interested.  My answers appear in italics next to the questions.

1 - The Minimum number of pounds most women want to lose is 30.  The typical target weight is 131-145.  I can't answer this, because I've already lost the weight, but my answers would have fallen straight in line with these.

2- 45% of us have been told by a doctor to lose weight, 31% have heard it from their mother.  I heard it from my doctor, but never anyone in my family, except to be told that it was finally nice to see me no longer be the skinny one.

3 - 53% of women have polished off a box of cookies, a bag of chips, a pizza, a cake or a pie in one sitting.  Um, yeah,  Guilty of THAT one.

4 - 85% would rather have an extra toe than 50 extra pounds.  I know, I know, to say this makes me sound awful, but I'm guilty of this one.

5 - Would you rather live to be 100 or lose 20 pounds?  The results were split 50-50.  I think I'd answer lose 20 pounds.  I think I must be crazy.   But I'm honest and I'm going to tell it like it is, not trying to make myself look good.

Some great links to share

What should you buy at the Health Food Store?  Check out this article from Prevention magazine.

Cut 100 calories painlessly. 

5 ways to beat exercise excuses

Make the most of your period - seriously.

The ten worst foods that you can eat - how many have you had?

Seen anything interesting lately?

Setting another goal - too much?

It's a new week. 

Last week was pretty good for me.  I was able to make all three of my capoeira classes and all three sessions with the personal trainer.  I ran twice, once in the freezing cold and rain, which was one of the best runs I've had in a long while.  I took my vitamins every day - really, if you struggle with that, put the bottle next to your toothbrush and take them at night before you go to bed.  Since I started doing that, I don't miss a night and I don't feel nauseous.  Win win. 

Last week we set exercise goals.  This week, I want us to set a healthy food goal.  Will you eat breakfast every day?  Will you avoid chips/brownies/mixed drinks/white bread?  Drink more water/less soda?  My goal will be to go meatless three days this week.  I already try to do so once a week, so I'm adding two more.

I read an interesting article this past weekend about Kaizen - making small, incremental changes, almost too small to see, but over time they add up.  That's what we are up to here - one little thing each week, added up, over the course of time, makes for some pretty substantial changes. 

Last week was exercise, this week food.  Tomorrow, the world.  One teeny tiny baby step at a time.