Monday, February 28, 2011

Another Day of Getting Real

Today is another day to talk about getting real by focusing on health and well being through diet and exercise.  Do you find yourself with the best intentions, but wavering motivation?  Keeping motivated can be a challenge.  Making a plan helps me stay motivated and makes me feel like I am in control.

My plan is simple.  It has three steps:
1.  Exercise daily
2.  Make time to relax and reflect
3.  Plan my daily menu

The day I wrote this post started off very cold, but bright and sunny.  I looked up in the sky and this is what I saw-

A Blue, Blue Sky

Nothing but blue, blue sky!

With a day as beautiful as this one the only place for exercise was outdoors.  Since I can now see grass and asphalt instead of snow and ice, it was a great day for me to hit the pavement and visit one of my favorite outdoor running routes, a 3.25 mile route that takes me through a lovely seaside residential area and ends at a lighthouse.

The Watch Hill Lighthouse

I tied on my well-worn Nike Shox and off I went.  The going was slow.  I found myself walking much more than running.  It has been months since I've run this route and I was paying for it.  43 minutes later I was done...finally!  Whew!  I was glad that was over!  Approximately 300 calories worked off.

The next part of my plan is to make time for me.  I decided to relax for a couple of minutes on the rocks at the lighthouse.  Here's what I saw:

A View of The Atlantic Ocean

Whenever I'm there at this time of year I look for harbor seals.  There weren't any around on that day, but the view took my breath away!  It's a great place to relax and reflect.  Don't you think it is important to make time for reflection?  When you feel crazy busy, a quiet place and a few moments alone to take a breath can be just what the doctor ordered!

The Sound of The Waves Is Relaxing

Now let's look at my meal plan for the day.
Atkins Daybreak Peanut Butter Fudge Crisp Bar:  150 calories
2 cups decaf coffee, 4 T fat free half and half:  40 calories
Total calories: 190

Spicy Chicken Salad sandwich on an Arnold Sandwich Thin roll:  204 calories
1/1/2 cups homemade broccoli soup:  95 calories
Total Calories:  299

I went out to dinner that evening, so I faced a challenge to keep it light and healthy.  Knowing that was eating out I was very careful about what I ate earlier in the day.

The Restaurant Meal
Do you find it really hard to eat healthy when you go to a restaurant?  I agree.  I selected baked haddock topped with a tomato relish and bread crumbs.  It was served with brown rice.  I also had two glasses on white wine.  Skipping the wine would have been a better choice, but not as much fun!

Baked Haddock with Brown Rice
Baked haddock with brown rice:  Approximately 675 calories
Two glasses of Sauvingnon Blanc wine:  400 calories
Total calories:  1075

Total daily calories:  1564

I'd call this a relatively successful day in sticking to the plan.  How did you do today?

Here's the recipe for the Spicy Chicken Salad I had for lunch.  It is perfect if you would like a chicken salad option with a little more zip.  It's reminiscent of Buffalo Chicken Wings.

Donna's Spicy Chicken Salad
Serves 4
Calories:  104
  • 2 cups cooked chicken breast, shredded or cut into 1/2 inch chunks
  • 1 celery stalk, finely diced
  • 1 T  blue cheese salad dressing
  • 2 T Light Miracle Whip salad dressing
  • 1-2 tsp hot pepper sauce (I use Frank's Red Hot Sauce)
  • 1/8 tsp chili powder
  • 1/8 tsp cayenne pepper
  • 1/8 tsp onion powder
Mix everything except the diced chicken and celery together in a bowl.  Toss the chicken and celery together in a bowl.  Add the salad dressing mixture, stir to combine.  Serve on a 100 calorie Arnold Sandwich Thin roll for a 204 calorie sandwich.

Get the chicken salad printable recipe.

Giveaway Winner
I turned to to select the number for the winning comment in our giveaway.  The winner is comment number...

The winner of last week's $20 gift code giveaway is Gloria, who commented,  "I agree,a sharp knife is the most important item in the kitchen!"  Congratulations, Gloria!  You can claim your prize by emailing me at

Thanks to all who left comments during the giveaway.  Please keep the comments coming!



  1. Congratulations to Gloria. Love the Watch Hill pictures. That dinner looked familiar. If your meal with wine was 1075 calories, I wonder what mine was???? I noticed the cream of broccoli soup again. How do you calculate your calories???

  2. Congrats to Gloria. The giveaways are fun.

  3. Robin, I use an online calorie calculator to generate the calories per serving. All I have to do is list the ingredients by amount and the calculator does all the work. Cool, huh?

  4. Yes, giveaways are fun. I hope to be able to do another one soon. Thanks to all who participated!

  5. Thanks for the info on the calorie calculator. Looking forward to the next contest. If it is food related, keep in mind that GI Specialists is always game for a taste testing contest.


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