Monthly Archives: February 2014

Average obese woman gets just 1 hour of exercise a year

This is amazing. I know after reading this, the measurements of ‘activity’ weren’t very precise, but there is probably a lot of truth in this study.

So, little movement and obesity in women and men go together. One might cause the other, or not. But they are certainly tied together…

This is why we began our physical training. During the winter, our physical activities are much less than in summer when we have so much to do outside. Aside from shoveling snow, taking care of horses, winter stops my outdoor work; Indoor work doesn’t really enthuse me.

So, I started the routines I had started when I first retired:

  • Resistance training Mondays, Wednesdays, Fridays
  • Treadmill Tuessdays, Thursdays, Saturdays, Sundays, and any of the other days I can fit it in.

I was surprised when I got started just how much muscle I had lost. I used to use 7-8 pound dumbells for all of my upper extremities and 12-14 pounds on each ankle for my leg exercises  and it wasn’t that long ago! Now, I use 7 pounds for my biceps, 5 pounds for the triceps, 3 pounds (each hand) for overhead press and 2 pounds for lateral shoulder exercise. (I tore my rotator cuff a little over a year ago). For the legs, I started at 6 pounds/leg but have increased in a 3 week period to 8 pounds/leg. So…progress! And I am ready to increase weight in the upper extremities too!

It really doesn’t take long to see improvement. But it does take doing the exercises consistently.

Even old ladies can have muscles!

On the treadmill, I have increased to a 3.0-3.5 MPH, walking 2 miles in about 40 minutes. I started at 1 mile just to get myself on the treadmill! But now it’s becoming habit and the increases were easy. Next step is to walk an hour-about 3 miles.

So, my weight hasn’t really decreased since starting the exercise. I think I may be losing fat (my WIthings scale says I am!) and replacing it with muscle.

Ok, that figure doing the exercise might be me now!


Except I’m blonde!



The health of your body and the church.

“Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple.”

(1 Corinthians 3:16–17 NIV)


Please take care of your health and your local body of Christ.

God takes this seriously.

Coconut Oil Chocolate Bars

Divalicious Recipes has a load of great recipes! This one, I just tried and it’s a definite KEEPER!

Divalicious Recipes - Healthy, Low Carb & Gluten Free


These are a great version of chocolate bars and a healthier option too.   You can play around with the basic recipe and add nuts, coconut and different flavourings.   My next batch will have some chopped pecan nuts in.   Oooh, cherries would be nice too! (Makes note to self).  I made mint only because I had an urge for some After Eights chocolate.  This did the job and kept my urges at bay.  Make sure you store these chocolate bars in the fridge since the coconut oil is a liquid at room temperature and you will soon have a mess on your hands/sofa if not.  It won’t be pretty.  Tasty yes, but not pretty.   It is also my excuse for taking a large portion of them and scoffing the lot with the argument ” but they will melt”…

Make sure you use virgin coconut oil and the…

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Recipe: Mashed Potatoes (that are NOT mashed potatoes!)


This is pretty amazing!

We have quit eating potatoes due to the carb content. (root vegetables have high carb content)

But we miss our potatoes!

I love sauer kraut but hubby does not unless it’s with …you guessed it …mashed potatoes! And sauer kraut is good for you! It’s fermented and is a great probiotic.

Cauliflower is very low in carbs and it is loaded with: potassium, magnesium, vitamin C, E and many of the B’s, omega 3 fats and more! It’s a little more expensive than potatoes, but we shop for much of our produce at Aldi’s and prices there are half what you pay at the other grocers.

Ok, Sunday is the day for hubby to cook. He wanted to have cauliflower mash, sauer kraut and kielbassa. He put a head of cauliflower in the pot and about 3/4 inch of water and steamed the head for about 20 minutes. We grilled the kielbassa in a frying pan along with the sauer kraut.

When the cauliflower was done, I drained it and threw the whole head, stalk and all into my mixing bowl, added 2 tablespoons butter, 2 tablespoons cream cheese, 2 tablespoons sour cream, 2 tablespoons garlic from a jar which is stored in olive oil, a little salt and pepper.

I used my whipping wire (what I use to whip cream) and whipped those babies up!

Served them with the sauer kraut and kielbassa! We ate it all! Couldn’t stop! But the good news is a half head of cauliflower is only about 8 carbs and oodles of vitamins and minerals and fiber and protein.

Now we’ve added another food to our new life! And we thought about some other things we can do with it! We so loved potato pancakes! Just mashed potatoes with some flour, onion and egg added, fried til golden brown. I can take this cauliflower mash and add some coconut flour and the eggs and some chopped onions and fry it. We’ll try this soon!

I hope you try this! It’s hugely good!

Mashed Cauliflower Potatoes 

Serves: 8 (or 2 if you like it a lot!)


  • 1-2 head of fresh cauliflower or 1-2 bags of frozen
  • 2 TBSP butter
  • 2 T cream cheese or sour cream (optional)
  • 2 T or more Parmesan (optional)
  • Salt, pepper, garlic-2 T and other spices to taste


  1. Bring 3/4 inch of water to a boil in a large pan and add cauliflower.
  2. Cook on low until tender.
  3. When tender, drain, put into large bowl and add other ingredients.
  4. Use immersion blender or mixer to blend until smooth and creamy. This is the most important step… chunks of cauliflower are a giveaway!

Sprinkle with extra cheese if desired and serve warm.

1 large potato %Daily requirement 1/2 head cauliflower %Daily requirement
calories 278 72
carbs 63 15
fiber 7 7
net carbs 56 8
omega 3 fat 39 <1:4 ratio w/omega 6 1:3 107 <1:4 ratio w/omega 6 3:1
omega 6 fat 129 31
protein 7.5 15% 6 12%
vitamin A 30 iu 1% 36 iu 0.50%
vitamin C 29 iu 48% 133 mg 223%
vitamin D 0 0 0 0
vitamin E .1 mg 1% .3  mg 1%
Vitamin K 6 mg 7% 46 mg 58%
thiamine .2 mg 13% .2 mg 11%
Riboflavin .1 mg 8% .2 mg 11%
Niacin 4 mg 21% 2 mg 8%
Vitamin B6 1 mg 46% .7 mg 32%
Folate 84 mcg 21% 164 mcg 41%
Vitamin B12 0 0 0 0
Pantothenic Acid 1.1 mg 11% 1.9 ,g 18%
Calcium 45 mg 4% 63 mg 7%
Iron 3 mg 18% 1.8 mg 7%
Magnesium 84 mg 21% 43 mg 11%
Phosphorus 209 mg 21% 127 mg 13%
Potassium 1600 mg 46% 900 mg 25%
Sodium 30 mg 1% 90 mg 4%
Zinc 1 mg 7% .8 mg 6%
Copper .4 mg 18% .1 mg 6%
Manganese 1 mg 33% .5 mg 23%
Selenium 1 mg 2% 2 mg 3%

We have trouble getting enough potassium, magnesium, calcium and Vitamin C. In looking at the nutrients in cauliflower, it’s got much more of the potassium, magnesium we need for keeping blood pressure down and decreasing inflammation as well as many other important body functions.

We’re going to buy cauliflower by the wheel barrel full!bth_garfield-f12-33