BEST NEW DESSERT RECIPE OF THE SUMMER!

I just found a delicious low calorie, low fat dessert recipe that I just have to share! It’s rich and creamy and sweet but won’t blow our healthy eating plan! I made it today and took some pictures.

 

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Oreo fluff

These are the ingredients you will need.

1 container of ultra low fat cool whip

9 mini Oreo cookies

1 package of no fat white chocolate pudding mix

 

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Measure out 9 mini Oreos.

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Crush Oreos in a ziplock bag.

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Place cool whip in a large bowl.

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Add dry pudding mix.  Gently fold in pudding mix.

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Add crushed Oreos.

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Fold gently, until well mixed.

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Measure out one ½ cup serving and place in a nice little dish. Garnish with one mini oreo.

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Enjoy!

You could also freeze a ½ cup portion to have instead of ice cream.

A ½ cup serving = 88 calories and 2 grams of fat

TODAY’S little STEP: Try this recipe, it’s delicious!

If you have a recipe you would like to suggest, please leave a comment and I’ll get in touch with you.

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Rest much, talk often, and laugh regularly.

Summer is too short!

 

 

FORGET YESTERDAY’S FAILURES AND START FRESH TODAY!

Did you blow it yesterday?  Climbing the Mountain of Health and Well-being can be pretty rough some days. The struggles are real! But there is good news; each morning when we open our eyes we get a fresh start!

Anne of Green Gables is one of my favorite books. Anne is forever making embarrassing mistakes.

One time she put liniment instead of vanilla into her cake and then served it to company!

After many tears her spirit of optimism shines through and she says, “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”

I love that line because it reminds us that each morning we get a fresh start.

Yesterday’s failures do not define today!

sunrise

photo credit-Wil Stewart

I am also reminded of God’s love and kindness. “But this I call to mind; therefore I have hope. The Lord’s royal kindness never ceases; His compassions never end. They are new every morning; your faithfulness is abundant.” Lamentations 3:21-24 New English Translation.

God’s compassion is as sure as the sunrise!

TODAY’S little STEP: When you wake up each morning – start fresh. It’s a new day! Take little steps to health. Every mountain is climbed one step at a time.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly.

Summer is too short!

 

MY SUMMER STRATEGIES FOR SUCCESS!

Hey, fellow mountain climbers.  I want you to know that I struggle too. I have reached some of my health goals but I have to continue to take these little steps to health. I am still climbing the Mountain of Health and Well-being.  Writing this blog helps me stay accountable.  I find the summer especially hard because there is less routine and summer equals fun food!

Last week my daughter Katie was home from her job at a summer Bible Camp. She brought two friends with her and our home was filled with laughter and fun. I loved having them around and went grocery shopping with them in mind. It’s a Mom thing to have fun foods for our kids when they come back home.

Our dinner menus included wraps and hamburgers and other fun foods. You know the typical foods for hot summer days, ones that involve little cooking.

Here’s how I stayed on track and some strategies that work for me.

Veggies and hummus were a part of most of the dinner meals. I filled half my plate with the veggies first. Then my plate looked really full when I added anything else.

Here’s a picture of what I might have for lunch.  I would add some crackers and cheese.

 

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littlestepstohealh.com

When we had hamburgers I used a smaller bun or I cut the burger in half.

I spread salad dressing on the wrap before I assembled it so there was taste in each bite and I used much less. I filled my wrap with mostly vegetables and added white chicken meat.

If we had potato chips we included them as part of dinner. I didn’t buy salt and vinegar ones, as those are my favorite and too hard to resist. A small portion of potato chips, a nice sandwich and fresh raw veggies was a fun supper on a super hot day.

We had cubed watermelon available or popsicles for dessert.

A small hand dipped ice cream cone is a treat we enjoy, just not every day. When we have them at home I can control the portion. Licking an ice cream cone slows down the eating process and every lick tastes so good!

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littlestepstohealth.com

One of my best strategies is to not have foods that tempt me in my home. Then I won’t hear them calling: “Oh Dixie….this is the big container of delicious mixed nuts and candy calling you. Stop by for a yummy treat. You deserve it.” Can you relate?

My husband Don deserves a shout out because he is very supportive. He doesn’t bring home food that he knows tempt me. He appreciates that we eat healthy. July was unusually hot, so Don and I walked in the cool of the late evening. We caught a few sunsets and were home before the mosquitos came out.

When I do occasionally overeat at a meal – yes, I still overeat – it’s desserts. I make sure the next meal is healthy and a little lower in calories. I also try to make sure I get some exercise that day.

Every little step does make a difference!

Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Keep taking little steps to be healthy. Use some of these strategies.  They work.  Every little step makes a difference.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!

STOP BELIEVING STUPID LIES AND TAKE A U TURN!

Ever taken a wrong turn on a road trip?

Or maybe you came across construction and got lost following the detour signs.

Would you say this? “Oh well I’ve made one bad turn. I might as well keep going until the end of the day. I’ll turn around tomorrow.”

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littlestepstohealth.com

 

But that’s what we do on our journey to be healthy and well.

We overeat at a BBQ or have a huge piece of cake at a Birthday Party and we keep overeating for the rest of the day.

For some dumb reason we believe the lie that if we overeat at one meal or snack we might as well overeat for the whole day.

That’s like driving the wrong direction on your road trip and deciding to keep going for the rest of the day.

We need to take a U turn right away and get back on track.

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littlestepstohealth.com

The next snack or meal needs to be healthy.

I just came back from camping and I’m struggling.

I want to have a fun little snack every few hours and have an ice cream cone every evening. But I’ve worked too hard to get to this weight and health.

I took a U turn. I popped a piece of gum in my mouth, got out of the kitchen and went for a walk.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

Don’t give up, keep going!

TODAY’S little STEP: If you have gotten off track this summer, take a U turn. Make your next snack or meal a healthy one. Find a fun way to move your body. Every little step makes a difference!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!

Share your struggles.

Do you feel alone in your journey up the Mountain of Health and Well-Being? As women we crave connection. We want to know others face the same struggles. We want to know how they cope.

I remember being a young Mom of 2 little kids; everyone else’s needs were a priority. My post baby weight stayed. Exercise consisted of walking around the block with a toddler, at her speed.

My food choices weren’t too bad but my portion sizes were way too large for a petite lady. I’m 5 feet tall. I felt alone with my struggles and too proud to let anyone know.

You each have a unique story to share. As part of this blog I would love for us to connect and get to know each other.

To cheer for each other on the days we feel confident, when making healthy choices seems easy.

To encourage each other on the days we fail miserably

and want to quit again!

To come along side each other when the temptations are strong

and stress sends us to the fridge for comfort.

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I did some research about support groups. The Mayo Clinic states that support groups bring people together who are facing similar issues or who have a common interest. The benefits all sound good:

  • Feeling less lonely, isolated or judged

  • Gaining a sense of empowerment and control

  • Improving your coping skills and sense of adjustment

  • Talking openly and honestly about your feelings

  • Reducing distress, depression, anxiety or fatigue

  • Developing a clearer understanding of what to expect with your situation

  • Getting practical advice and information

support group research

The Bible says “Two are better than one, because they have a good return for their work. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up…Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4: 9-10,12

To help us connect I started a closed Facebook group called Dixie’s Mountain Climbing Team.

It’s a place for us to chat about our day-to-day struggles and successes.  It is my hope and prayer that you will connect with one friend who shares your struggles  and that we will become a team of women.

Women, who challenge, support, encourage and pray for each other as we climb the Mountain of Health and Well-being. We can offer each other support: that doesn’t condemn but speaks hope to your heart and mind, support that encourages you and empowers you to keep trying.  Women who can hold each other accountable as we report on our 4 little steps to health.

TODAY’S little STEP: Go to Facebook and if we are already friends, send me a message and ask to be added to the group. The group is called Dixie’s Mountain Climbing Team and it is a closed group. If we are not friends on Facebook you can search for me. There are some other Dixie Elliotts so look for my pink coat in Dixie Elliott profiles, and when you click on it you should see those familiar pink shoes! Or you can leave a comment with your contact information.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

WHAT IF YOU HATE WATER? 15 TIPS AND TRICKS TO HELP.

We all know we need to drink more water.

But what if you hate it?

What’s a girl to do?

But I hate water! Tips and tricks to drink more!

But I hate water! Tips and tricks to drink more!

Keep reading for some tips and tricks.

 We know that we need 8 to 10 cups of fluid, each day. But it all doesn’t have to be water! We also learned that if we drink water before our meals it may help us lose weight.

I’ve made water my BFF and it is my beverage of choice. But I know some people who really hate to drink water. They would never choose water. Here are some tips and tricks I use and some I found on the internet.

  1. Whenever you brush your teeth drink a small glass of water.

  2. Buy yourself a really pretty water bottle. Take it with you.

  3. Experiment with temperature. Maybe you’ll like ice-cold water or room temperature. Pick one!

  4. Buy a fruit infusion water pitcher. Place frozen or fresh fruit in the insert and add water. The water is lightly flavored and colored.

  5. Buy some sparkling water. It has some sodium added but no extra calories. It is a good substitute for soda, or pop as we call it in Canada.

  6. Add lemon or lime slices to your water. Or try cucumber. This adds flavor and nutrients.

  7. Drink herbal teas. Just limit the sugar you add.

  8. Eat more fruits and vegetables that have a high water content. Watermelon, cucumber, celery and tomatoes are all good choices.

  9. Try drinking with a straw. It is easier to sip and you will be surprised how quickly the glass empties.

  10. You can get techy and try an app to track your consumption. cool app

  11. Try diluting a strong flavored juice like grape or cranberry with water.

  12. Filter your water to enhance the flavor. Purchase a filter pitcher like Brita.

  13. Buy bottled water. It’s worth every penny if it helps you drink more.

  14. Make it a habit. Associate drinking water with something you enjoy. When you watch TV, sip from a pretty water bottle. When you first get home have a glass of water. After your morning shower have a glass of water. You get the idea.

  15. Reward yourself for drinking more water.

Resources used:

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drink-water

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

This was a previous post that is worth reposting, and I’m on summer vacation and  taking a much needed break.

TODAY’S little STEP: If you are a water hater, choose 4 of these tips to try this week. Remember this little change will make a difference!

Every mountain is climbed one little step at a time!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

20 tried and true tips for summer vacation!

Do you find the summer a hard time to stay focused on your healthy eating journey? Here are 20 tried and true tips to use this summer.

Tips that really work!

 

I find summer difficult because there is less routine, more bbqs and summer vacations.

A big part of my summer vacation with my family is….. the food.

When my extended family meets for a week of rustic camping we all bring our favorite treats and snacks.

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I bake some special treats just for that week at the lake. It seems I’m constantly going into the cabin to grab a little something. The evening campfires always involve sharing fun treats.

Here are some of the strategies I use for the summer! These tips and tricks really work!

Give them a try!

 

  1. When eating in a restaurant skip the appetizer, as it is usually high in fat. Have a salad with the dressing on the side. Choose an entrée that has meat, fish or poultry, either potatoes or rice and vegetables. Stay away from sauces and anything deep-fried.

  2.  Treat yourself to a fruit tray and some prewashed vegetables. When the work of preparing has already been done, it makes it easier for you to make good choices.

  3. When you are tempted by those treats and snacks, pop a piece of gum in your mouth. Your mouth will be busy and you are less likely to eat something sweet or salty.

  4. Find ways to exercise everyday. Go for a long walk with a family member. Play games with your children, swim, canoe, and kayak; find fun ways to move your body everyday.

  5. Have some treats with your meal. Have your sandwich and raw veggies for lunch and then have a measured portion of some chips or cheezies. You won’t eat as much of the treat and you won’t feel deprived.

  6. Drink lots of ice-cold water. Use your fun water jug and stay hydrated.

  7. Eat a healthy breakfast every morning. Include some protein and fiber. You’ll feel full longer and you will have given your body some good fuel to start the day.

  8. Don’t eat out of the bag. Always serve yourself a portion of snacks in a bowl. Mindless eating can lead you to eat way more than you need or want.

  9. Read the labels on snack bags. Find out how much the suggested portion is and how many calories it contains. Then measure out that portion.

  10. Educate yourself, find out how many calories are actually in a s’more (it’s 268!). Decide if you really want to eat 3 or if 1 may satisfy your sweet tooth.

  11. Ditch the total deprivation mode. Allow yourself to enjoy your favorite treats. Totally depriving yourself will only make you feel sorry for yourself.

  12. When visiting the ice cream shop choose your favorite flavor and order the smallest cone size. You will be satisfied and eat approximately 260 calories for 1 scoop or a baby cone, of something really yummy. With each scoop the calories add up much too quickly. If you are not careful, what was to be a treat becomes a whole meals’ worth of calories!

  13. When you do overeat, relax and don’t start the negative self-talk. Accept that you overate at that one meal. Forgive yourself and get back on track.

  14. Keep your discipline; enjoy treats and snacks in moderation. Don’t have days when you relax all your healthy eating rules. It’s too easy to slip back into those old comfortable habits. Stay disciplined!

  15. Plan your menu when camping to include lots of summer produce. We have an abundance of amazing fruits and vegetables available from local farmer’s markets and in our grocery stores now.

  16. When eating at a backyard bbq choose smaller portions of pasta salads as they usually have higher fat content. Instead choose the green salad and serve the dressing on the side. Have a hamburger and don’t eat the top bun. Choose fruit for dessert. When finished eating, leave the food area and visit with friends.

  17. Before you go on vacation increase your activity level and cut back on your calories. You will have built in a little cushion for the upcoming vacation and you won’t come home with extra pounds.

  18. Eat sweet treats with a meal. You will likely eat less than if it were a snack. Your blood sugar levels will be much more even.

  19. Put the snacks and treats in the cupboard. If it’s out of sight it’s out of mind. No mindless eating, be intentional!

  20. Relax and enjoy your vacation! Enjoy your time away from your usual routine. Enjoy your family and the opportunity to make memories.

I shared these tips last summer and decided they were worth reposting.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Enjoy the summer with your family and friends. Pick a few of these tips and put them to use this summer.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

Rest much, talk often, and laugh regularly. Summer is too short!