Easy Slow Cooker Potato Soup Recipe | Easy Healthy Recipes

My favorite Weight Watcher is Martha McKinnon. Her recipes are the best. Check them out by clicking the link below. ❤

Weight Watchers Recipe of the Day: Easy Slow Cooker Loaded Baked Potato Soup – 7 SmartPoints Here is an easy slow cooker potato soup recipe your family will love. Mine sure did! Are You Ready to Slim Down with Soup? What is it about creamy potato soup that is so satisfying? If you are interested in simplifying your life in the kitchen, consider getting a slow cooker. Every time I dig mine out I ask myself why I don’t use it more. Easy soups make great, no-fuss, healthy dinners. Especially when you use your slow cooker or crock pot. Skinny

Source: Easy Slow Cooker Potato Soup Recipe | Easy Healthy Recipes

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Favorite Healthy Asian Crock Pot Recipes Week #3 – Weight Watchers –

I love these recipes and had to share them. Cooking with a crockpot has become a year round event at our house. Enjoy. ❤ (click the link below to read the post).

Weight Watchers Recipe of the Day: Favorite Healthy Crock Pot Recipes of the Week #3 – Asian Edition CLICK HERE FOR MORE EASY & DELICIOUS HEALTHY CROCK POT RECIPES FOR WEIGHT WATCHERS! As I confessed not too long ago, weekly meal planning has fallen by the wayside this summer. My just-in-time, day-by-day approach, which is a better way to use ingredients already on hand, is working well right now. I spend a few minutes each evening, checking what I have in stock and planning what I’ll make the next day. If you find weekly meal planning struggle, you might want to try this easier one

Source: Favorite Healthy Asian Crock Pot Recipes Week #3 – Weight Watchers –

Mindful Monday: Why Medical Screenings Are so Important

Mindful Monday

WELCOME TO MINDFUL MONDAY

Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to engage in the present.

Good morning

The last few weeks have been a whirlwind of activity and unfortunately, not all of it was good. I tried to deal with each setback the best I could by taking a mindful approach. I lived in the moment and then tried to move on.

Our beloved Pomeranian, Spice, passed away and the grief at her no longer being in this world is still rolling around inside of our hearts. Sugar is coping the best she can. I know she misses her sister deeply.

And, then it was my turn to deal with some health related issues, which brings me to our topic for this Mindful Monday – health screenings and why they are important.

A health screening is a test that is done when you are well. It is an opportunity to find a condition before symptoms begin. It is also a way to find diseases early which makes the treatment easier. In my humble opinion, a health screening is worth every penny you spend on it.

Routine health screenings are recommended for people of all ages and are an immense part of preventative care. Routine screening tests can be as simple as a blood test and as complicated as a colonoscopy.

John Hopkins Medicine shares a list of nine health screenings for men and women that save lives. Find the list HERE.

Image result for infographic of medical screenings

Image credit: Penn Medicine.org

Today, I wanted to share my a recent experience. A few weeks ago, I had a routine colonoscopy which is recommended for everyone after the age of 50. If you have a family history of colon cancer, start early with the testing. In my case, my Dad died from colon cancer so I started by the age of 47. I have faithfully gone for this test every five years.

I know the preparation for a colonoscopy is literally a pain in the butt, but it is a necessary part of life. I started living on fluids a couple days before the scheduled procedure. It certainly makes you feel tired but I took it easy and followed the instructions.

I'm pooped

The results of my colonoscopy were scary, to say the least. A large sessile tubular adenoma was found. My doctor’s pathology came back saying it was pre-cancerous. Now the problem with a tumor of this sort is that it is flat and grows into the muscle of the colon. You can’t leave it because it will turn into cancer. In the past, the only way to remove this type of adenoma was to cut that section of your colon out. Not a fun surgery by any means followed by a lifetime of health issues.

Luckily, I live near Aurora, Colorado where the University of Colorado Hospital is located. They have some of the best doctors in the nation that can deal with these types of adenomas.

On Friday, I underwent an endoscopic mucosal resection where a saline-like fluid is injected underneath the adenoma so that they can lift it from the muscle and get it out of there. This was done satisfactorily except for a small tear in the colon which was also repaired.

My doctor, who is a specialist in this field and type of procedure, said that in a couple of years, this adenoma would have turned into colon cancer!

“What if I hadn’t gotten a colonoscopy?”

All month we have been sharing information about colon health and specifically colorectal cancer. One of the key prevention steps is to get screened when appropriate. Today’s infographic comes from the CDC and provides  a lot of helpful information on how to choose the right screening test.   Recommended screenings could prevent over 60% of the deaths associated with colorectal cancer.  So be informed and get checked!

Image credit: www.cdc.gov

I have to wait for the pathology results, but my prognosis is good. Per my doctor, in six months I will repeat the colonoscopy to make sure that everything is as it should be.

	Graphic: Many adults are not being tested

Don’t end up as a statistic!

Get your health screening tests.

Your life depends upon it! 

Yes… I know. The health care debacle might make these preventive tests something that we all will have to pay for out of pocket. I don’t agree with that philosophy, and I bet you don’t either. Contact your representatives and let them know how you feel. Remember those representatives in Congress and the Senate will have health insurance – will you?

And, if the worst scenario happens, get these tests. It ultimately becomes our responsibility to care for ourselves. If we don’t, who will?

Healthy Living

I’ve been doing well following my Weight Watchers healthy living plan. I have lost almost 10 pounds, total. It just goes to show that when you take your time you can lose weight. I did drop my Smart Points value down to 26-27 points. I couldn’t budge the scale at the allowed 30 SmartPoints.

Image result for weight loss mantras

Real TalkThanks for stopping by for some real talk. Hugs! ❤

 

 

 

 

 

Mindful Monday – The Simply Filling Method of Eating

Welcome to Mindful Monday. Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to engage in the present.

Come and join me on my journey. You never know what you will learn about yourself.

The idea of mindfulness is simple: Focus on your present circumstance… whatever that may be. Too often we let our mind drift without focus. Not that a drifting mind is wrong, as everything has its place and time.

But achieving a mindfulness way of thinking is not as easy as you think. Close your eyes and try not to let your thoughts drift into the past or future, or the last show you watched on Netflix. Were you able to do it? I always end up dragging myself back to the present moment unless I go into the zone where I enter into a deep state of concentration.

Here is my favorite way to explain mindfulness. I love to crochet with thread and make doilies. Yes, I know it’s old-fashioned, but it is the act of the crocheting that really helps me to relax. I follow a pattern, so there is the counting of stitches to contend with and the rhythmic flow of the hook and the thread. When I crochet, I don’t think about other things because I am concentrating on making the stitch and the tautness of the thread. I literally zone out. I listen to the sound of my breath and watch the hook, and my hands create my art. Sheer bliss. Whenever I get stressed, that is where you will find me – crocheting.

Do you know why this concentrated effort on your part works? Because when we practice mindfulness we are grounded in our own reality. It also helps us tune into how we are feeling. We quit operating on autopilot and live with purpose. That is my aim in life. How about you?

Image credit: TinyBuddha.com

The Simply Filling Method of Eating

I love Weight Watchers and have found it to work for me. The new Smart Points plan is even better than the Points Plus plan was. In fact, I struggle to eat all the food they suggest I should eat each day. If following a meal plan is not right for you how about trying the Simply Filling Method?

I visited the Weight Watchers blog and grabbed this information. It is a quote. However, I would go to the site and download the PDF pictured at the end of the post so that you have a copy of the Simply Filling foods to eat.

“Don’t feel like tracking what you eat? Simply Filling might be right for you. You just eat from the list below of satisfying, nutritious foods in portions that feel right, so you’re not too full — or still hungry. (In the Weight Watchers Mobile app, look for foods marked with a green circle.) You can also have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) a day. No counting! Use your Weekly SmartPoints for foods that aren’t on the Simply Filling list. Follow Simply Filling technique for a day or two — or all the time, whatever what works for you.”

Fruits

Included:

All individual or mixed fruits: fresh, frozen, or canned or jarred in water, without added sugar

Fruit canned or jarred in its own or another juice, without added sugar, drained

Fruit salad or cocktail: mixed fruits without added sugar

Not Included:

 Dried fruits

Juices, including the juice in which fruit is canned or jarred

Vegetables

Included:
Most individual or mixed vegetables: fresh, frozen, canned, or jarred, without added sugar or oil, whether or not it has a SmartPoints value per serving, including
– Corn: Whole kernel and on the cob
– Peas: Green
– Potatoes: white, red, sweet
– Salsa: fat-free and without added sugar, including salsa with fruit

Not Included:

Avocados

French fries

Juices

Olives

Pickled vegetables

Plantains

Vegetables prepared with ingredients that are not no-count foods (such as corn in butter sauce, dried tomatoes packed in oil)

Whole Grains

Included:

Cereals, cold, ready-to-eat, whole-grain, without dried fruits or nuts, with no more than 1 gram of sugar, and with 3 grams or more of fiber per serving

Cereals, hot, cooked, and without added sugar, dried fruits, or nuts, including
– 100% bran
– Cream of rice/cream of wheat
– Grits
– Oatmeal

Brown rice and wild rice

Pasta, whole-grain, including
– Whole-grain macaroni, noodles, and spaghetti
– Whole-wheat pasta
– Gluten-free pasta, such as most brown rice pasta, quinoa pasta, and corn pasta*

Whole grains, such as
– Barley
– Buckwheat
– Bulgur
– Cornmeal (polenta)
– Farro
– Popcorn: plain air-popped, plain or light microwave- popped, and 94% fat free microwave- popped
– Quinoa
– Spelt
– Whole-wheat couscous

Not Included:

Flavored rice mixes

Fried rice

White rice

Regular pasta

Dairy & Dairy Substitutes

Included:

Fat-free milk, and fat-free and sugar-free beverages made with fat-free milk, including
– Fat-free and sugar-free cappuccino
– Fat-free and sugar-free latte

Fat-free cheeses, including
– Fat-free cottage cheese
– Fat-free cream cheese
– Fat-free ricotta cheese
– Fat-free sliced or shredded cheese

Fat-free sour cream

Fat-free plain yogurt, and some light yogurts, regular or Greek*

Soy cheese

Unflavored soy milk and soy yogurt

 Not Included:

Fat-free evaporated milk

Fat-free sweetened condensed milk

Fat-free creamers (including half and half)

Lean Proteins*

Included:

Chicken, turkey, beef, lamb, pork (including ham with less than 700 mg sodium per 2-oz serving, and some brands of Canadian bacon), and Veal: lean, trimmed, and with all skin removed.*

Luncheon and deli meats, reduced-sodium, with 0.5 gram or less fat per 2-oz serving

Most fish and shellfish: fresh, frozen, and canned in water

Eggs: whole, whites, and egg substitutes

Beans: Dried, frozen, and canned, including edamame, fat-free refried, garbanzo (chickpeas), kidney, and white

Dried peas, including black-eyed peas and split peas

Lentils

Meat substitutes, including vegetarian burgers and veggie “crumbles” with 2 grams or less of fat per serving

Tofu

Game meats, including buffalo, ostrich, and venison

Organ meats from beef, lamb, pork, and veal

Not Included:

Canned fish or shellfish packed in oil

Meats or fish with breading or added fat

Processed meats, such as hot dogs

Plus More!

Included bread:
(Whole grains make the best choices)

Reduced-calorie (light) bread

Thin sandwich bread, including some wraps and flatbread*

Reduced-calorie (light) rolls or buns, including hot dog and hamburger buns

Reduced-calorie (light) English muffins

Reduced-fat corn tortillas*

Included soups:
Broths and soups, reduced-sodium and light*

Enjoy the following foods as part of your meal or snack without having to count SmartPoints:

Healthy Oils
Include 2 tsp per day (for additional servings, count SmartPoints)

Canola

Flaxseed

Olive

Safflower

Sunflower

Beverages

Coffee (without added sugar)

Tea (without added sugar)

Diet soda

Club soda

Seltzer (plain or flavored, without added sugar)

Water

Seasonings & Condiments

Capers

Cocktail sauce

Extracts and flavorings, unsweetened

Garlic

Herbs

Hot sauce (pepper sauce)

Ketchup

Lemon/lime juice

Margarine, fat-free

Mayonnaise, fat-free

Mustard

Nonstick cooking or baking spray

Salad dressings, fat-free

Shallots

Soy sauce (short), reduced-sodium

Spices

Steak sauce

Sugar substitutes

Syrups, sugar-free

Taco sauce

Teriyaki sauce, reduced-sodium

Vinegar

Worcestershire sauce.”

If you can incorporate fruits, vegetables, lean protein, and whole grains into your diet, you will find the pounds slipping away.

My weight loss journey has been progressing well. I have lost close to 4 pounds, and as I said earlier, I have a hard time eating the 30 smart points I have allotted for the day. My progress might be slow, but I just keep at it. You lose weight with consistency. It is safe to lose one or two pounds a week.

Here are some winning strategies I have employed:

  • More exercise. I average 70+ minutes a day walking on my treadmill at 2.0 MPH. The first thing I noticed was that my back stopped hurting. The second thing I noticed was that I felt stronger. I have walked 7 days a week for 3 weeks straight now. SCORE!
  • I stopped having a glass of wine or a cocktail a day. Not only do I feel better, but I am now sleeping better. I think as we women age the sugars and alcohol are difficult for our bodies to break down. To tell you the truth, I don’t really miss the cocktails. I still have a glass of diet soda with my husband each night while we watch the news. SCORE!
  • I have indulged in an original Rice Krispie bar (4 Smart Points each) at least five days during the week. Having this bit of sweets is something that keeps me sane. EXTRA SCORE!

I eat a HUGE breakfast, a medium lunch, and a smoothie at night for dinner. Here is a photo of my breakfast and the contents:

3 slices of turkey bacon = 3 smart points

2 slices of multi-grain reduced calorie bread (45 calories each) = 2 points

¾ cup original Egg Beaters = 1 smart point

Polaner Sugar-Free Preserves 2 TBSP = 1 smart point

¼ cup black beans (rinsed) = 1 smart point

4 TBSP Salsa = 0 smart points

Miscellaneous veggies: kale, mushrooms, carrot shreds, zucchini, green pepper, etc.

Total meal = 8 Smart Points


(I have NOT been hungry on this meal plan)


At lunch, I usually have a cup of veggie soup (homemade with fat-free broth), a salad and whatever lean meat (chicken, turkey, pork loin, etc.) and two Wasa Multigrain crackers. I love the Walden Farms salad dressings – ZERO fat and no calories.

Dinner is a smoothie made with two cups of unsweetened almond milk, 2 scoops of pea protein power (365 brand from Whole Foods), 2 cups of frozen fruit, a frozen banana, and a handful of kale. This smoothie counts as 6 smart points because the food is ground up and not chewed.

Now, throughout the day I snack on carrots, apples, grapes, etc. It is only when I settle down at night for some television, that I eat my Rice Krispie treat with gusto! You can make your own treats from this recipe. The serving size is 2 inches X 2 inches for 4 Smart points. I get exactly six small bites that I chew slowly savoring each bite.

I usually find that I have extra points to use. At lunch, I might add a ½ cup of brown rice to my soup, or if I feel like I still need something else, I will have an apple and a ¼ cup of oatmeal. The key is to eat protein at all three meals.

Image credit: 1001 Ways to Lose Weight Fast

Thanks for stopping by and offering your support. It always makes the path easier when we have friends along for the ride.

Remember… If you would like to join me with your mindful goals, please do. The whole idea is to start thinking about ways that you can get in touch with your own mindfulness needs and how it pertains to your life. Write about it. We all learn from each other’s experiences.

If you’d like, you can link to my post with a ping-back each week in a separate post on your own blog. I will add your blog to a list of Mindful Monday supporters that others can visit to gain motivation on each of my Mindful Monday posts. I’m happy to see you!

Until next week. Don’t forget to let me know how your week is going. Hugs. ❤

Mindful Monday – How to Eat Mindfully

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Welcome to Mindful Monday. Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to live in the present.

Come and join me on my journey. You never know what you will learn about yourself.


Do you ever think about what it means to eat mindfully? Wait… I’m not talking about sitting on the couch while you’re watching a movie and mindlessly eating a bag of chips. Not that kind of mindful eating!

Instead, sit down at a table with a beautiful place setting. Take a few moments to pause and taste your food. Slow down. What are you thinking about with each bite? How do you feel? Are you hungry or thirsty? What is your body telling you?

Try to connect with you – the person holding the fork.


Jean Kristeller, Ph.D., a psychology professor at Indiana State University, created a mindfulness-based eating program that teaches people to connect with the feelings and body signals. The Center for Mindful Eating shares:

“Mindful Eating is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body, acknowledging your responses to food (likes, dislikes or neutral) without judgment, and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating you can change your relationship to food.”

Here are the Principles of Mindful Eating from the site:

“Principles of Mindfulness:

Mindfulness is deliberately paying attention, non-judgmentally, in the present moment.

Mindfulness encompasses both internal processes and external environments.

Mindfulness is being aware of your thoughts, emotions, and physical sensations in the present moment.

With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.

Mindfulness promotes balance, choice, wisdom, and acceptance of what is.

Mindful Eating is:

Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.

Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.

Acknowledging responses to food (likes, dislikes or neutral) without judgment.

Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.

Someone Who Eats Mindfully:

Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.

Accepts that their eating experiences are unique.

Is an individual who by choice, directs their attention to eating on a moment-by-moment basis.

Gains awareness of how they can make choices that support health and well-being.

Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of their food choices on those systems.”

Image credit: Summertomato.com

After reading more about mindfulness, I decided to try it. Here are some of the things I did:

  1. I thought about my food choices. I had one Rice Krispie Bar (they are tiny for 4 Smart Points) and told myself it was better to have a smaller portion than none at all. I felt in control because I was consciously making a choice.
  2. I thought about the message I wanted to send my body. I said something along the lines of, “I’m eating to nourish my body.” I did not criticize myself and say things like, “I shouldn’t eat this.” I made a choice and logged the points.
  3. I listened to my body. I had been feeling really achy lately. It is dry here in Colorado, and I knew it was time to up my liquid intake. I did so and suddenly starting feeling better each day. SCORE!
  4. I became an inner gourmet and paid attention to how my food tasted. The first three bites are what apps up our taste buds. After that, the taste goes down. I savored those first three bites and slowed down my eating.
  5. I appreciated the atmosphere of where I was eating. I love sitting at the bar in my kitchen. It is a fun, cheerful setting and always makes me happy.

My first week on Weight Watchers online was successful. I didn’t lose weight, but then, I didn’t gain either. I logged my food intake and points daily. I realized a few things about myself that I hadn’t thought about before. That is always a good thing! Reflection on past habits helps you change your perspective on the future.

Weight Watchers suggested that I get 46 minutes a day of exercise. That equals 322 minutes a week of exercise or 42 Smart Points. I managed to complete 27 points. I had some back pain issues to overcome which I have been able to do this week.

One of my readers said that by the looks of my photo, she wasn’t sure that I needed to lose 15 pounds. Thank you! Photos are the best when you can manipulate them to make you look skinnier! Anyway, here is why I want to lose that weight.

I want to feel healthier.

My extra weight gain has been in the front, (eye roll) and that weight pulls at my back muscles. The result is lower back pain and weak muscles. I also come from a family where diabetes runs rampant. My grandmother, sister, brother, and at least one of my nieces all have had issues with diabetes. I’ve had to deal with Hashimoto’s Thyroiditis and had a goiter, which resulted in the total removal of my thyroid gland. I will be 59 years old in April and for me, staying healthy is more important now, than ever before.

That is why I am on this journey. A few years ago, my doctor decided that for my height and frame, 175 pounds was a good weight for me to maintain. That is my aim, to return to that weight. And, then… I need to stay there. ❤

Here’s who joined us last week for Mindful Weight Loss:

Pat, from her blog, P. C. Zick.com

Annette, from her blog, Annette Rochelle Aben

Shan Jeniah’s Lovely Chaos, and her post, Building Blocks for Mindful Monday (a must read about setting goals)

Terri, from her blog, Second Wind Leisure

Kate, from her blog, Kate McClelland

Thanks for stopping by and offering your support. It always makes the path easier when we have friends along for the ride.

Remember… If you would like to join me with your mindful goals, please do. The whole idea is to start thinking about ways that you can get in touch with your own mindfulness needs and how it pertains to your life. Write about it. We all learn from each other’s experiences.

If you’d like, you can link to my post with a ping-back each week in a separate post on your own blog. I will add your blog to a list of Mindful Monday supporters that others can visit to gain motivation on each of my Mindful Monday posts. I’m happy to see you!

SHARE THE JOY! NAMASTE.

READ MORE ON COLLEEN’S FAIRY WHISPERS

Sign up for my monthly newsletter where you will find new reads from across the web plus a few creations of my own. Written, just for you, with fairy love and mindfulness, each month. Just fly over to my SIGN UP PAGE and enter your email. ❤

CONNECT WITH ME – I love hearing from you!

colleenchesebro.com  Amazon  Twitter  Facebook  Google+  Instagram

Mindful Monday – Mindful Weight Loss

Welcome to Mindful Monday. Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to live in the present.

Come and join me on my journey. You never know what you will learn about yourself.

Well… I did it. This week, I joined Weight Watchers Online. The Smart Points system is a bit different than the Points Plus system was but I feel like I am making progress. I weigh in on Wednesdays so I will have another post to announce my progress.

I felt fantastic and had a successful week. I must attribute my success to staying on my plan, journaling my food intake in my food diary, and because I started walking again. I measured all my portions and ate more protein.

Remember, even if you are not following weight watchers there are ways for you to slim down by making some changes:

Image credit: SHCS UC Davis

Portions?

Weight Watchers is not a diet. It is a healthy eating plan. You are changing your eating habits, not going without food. There is no starvation. Instead, they teach you about healthy portions.

The first thing I had to learn was what constituted a healthy portion… be prepared to cry! If you are like me, your portion sizes are way too big!

Image credit: Heathlyfood.co.uk
(provided for my UK friends)

Image credit: Claudia Campa

Here is my secret to staying happy and eating some sugar occasionally:

I call this my “3 Bite Rule.” After each bite, I savor it and actually taste it. Call if mindful chewing. It has been my experience that when I do finally indulge in a sweet, I am sometimes satisfied after only 3 bites. As far as tracking the points value, that depends on you. A 10th of a piece of yellow sugar-free cake with sugar-free chocolate frosting is 6 points according to my Smart Points app. I would say three bites is at lease one point… but you should decide that for yourself.

Remember, eating is all in your mind. My anticipation of what the sweet will taste like is what fuels my desire. Sometimes, I bite into that cookie and think, “Hmmm… this doesn’t even taste as good as I expected it would!” Rejoice when you reach this point. 😀

The other half of my 3 Bite Rule is the fact that you allowed yourself the sweet. Just not at the portion size you would have usually liked to have eaten it. Following this rule makes me feel like I am in control of what I eat. Now, I only do this once a week. Having sweets should be a treat, not an everyday affair. If you follow the 3 Bite Rule, you can have your cake and eat it too!

Exercise

I pulled a muscle in my back this week and had to refrain from the treadmill for two days. Weight Watchers suggests that I get a minimum of 46 minutes a day exercise. That is easy to do on the treadmill while reading email, etc.

Don’t forget to count your activity around the house. Exercise is exercise. We have a large house, and I spent a total of 35 minutes or so vacuuming upstairs and downstairs. In fact, one day I dusted and did laundry. By the time I was done, I had logged 1.5 miles on my phone! Get up and get active!

Healthstatus.com provides a calculator that you can input your activities by the number of minutes you performed that activity. It will then convert the minutes to figure out how many calories you burned. Just with my two half hour walks and my three hours of cleaning I used 1,089 calories.

Remember a pound of fat = 3,500 calories. To lose one pound in a week, you must reduce your calories by that amount.

So, that was my week. Successful in every way. I feel good about myself, and I feel good that I made it through week 1! Thank you for giving me the incentive to stay on plan. The information about portion sizes and my 3 Bite Rule is an excellent way to start your journey. Everyone should pat themselves on the back for a job well done!

How was your week?

Here’s who joined us last week for Redefining your Weight Loss Goals:

Bernadette from Haddon Musings

Annette from Annette Rochelle Aben, Author & Poet

Terri from Second Wind Leisure.com

Michelle from Michelle Clement James.com

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Thanks for stopping by and offering your support. It always makes the path easier when we have friends along for the ride.

Remember… If you would like to join me with your mindful goals, please do. The whole idea is to start thinking about ways that you can get in touch with your own mindfulness needs and how it pertains to your life. Write about it. We all learn from each other’s experiences.

If you’d like, you can link to my post with a ping-back each week in a separate post on your own blog. I will add your blog to a list of Mindful Monday supporters that others can visit to gain motivation on each of my Mindful Monday posts. I’m happy to see you!

SHARE THE JOY! NAMASTE.

READ MORE ON COLLEEN’S FAIRY WHISPERS

Sign up for my monthly newsletter where you will find new reads from across the web plus a few creations of my own. Written, just for you, with fairy love and mindfulness, each month. Just fly over to my SIGN UP PAGE and enter your email. ❤

CONNECT WITH ME – I love hearing from you!

colleenchesebro.com  Amazon  Twitter  Facebook  Google+  Instagram