Watch out Popeye… With a CHOLESTEROL LEVEL of over 300, I have NO OPTION BUT TO bring Healthy back. I am the new face of Spinach and Salmon.
I only buy fresh salmon when it’s on sale, and liberally at that. I’m a full-time student on a VERY fixed income which dictates my shopping strategy. Spinach is still relatively cheap which works for me!
I know you want to hear how I prepare my Salmon. I season it with garlic, Mrs. Dash Original Blend, and a pinch of Tony Chachere’s Creole Seasoning (Louisiana born and raised, that’s me!). Bake for 25 minutes on 350 degrees, THEN broil for 15 minutes. Before I indulge, I MUST compliment my food with some Louisiana Hot Sauce. Now, time to INDULGE.
I'm "feeling" this journey! YOU?
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
My total chol. is 184
HDL is 46
LDL is 106
Trig. is 184
I have been on a low fat, low carb diet since Sept (NutriSystem). Should I be concerm about my Trig?
Comment by on February 12, 2008 2:54 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PM
Comments
Mar 21 | Deb said …
Thanks so much for the salmon recipe. I'll have to try it next time.
One of the weapons in my food arsenal is spices. I have one entire shelf in my pantry that is nothing but bottles of different spices. My ultimate picks are chopped garlic and chopped onion. I have found that if I add a hearty shake of each to my mashed potatoes, along with black or red pepper and a no-calorie, no trans fat butter substitute, even my husband and son don't miss the salt I don't add. If you don't want the extra chewy of the chopped, you can use garlic and onion powders for the same taste.
Mar 21 | Vernita said …
Yes...butter substitute...thanks for the tip Deb! Aren't spices great? I love how they can totally give food a different flavor. Oh, be sure and let me know what you think about the salmon recipe after you've tried it.
~Vernita
Mar 22 | Roxie said …
Thanks for sharing. I'm just joining the Choose to Move campaign for the second time and I chose you because you look like me and your a full-time student like me as well.
I look forward to many inspirational blogs from you...and hope we can all encourage you was well.
Dallas, TX Sistah
Mar 22 | Vernita said …
Hello Roxie,
Welcome to C2M, again. Do you remember the group, Shalamar? Some of the lyrics of their song, The Second Time Around, goes “…the second time around …is better than the first time.”
So we will Make This Time Happen!!! There’s No Turning Back.
~Vernita
Mar 25 | kara said …
ED-A-MOMMY - is what I have become. I love this stuff(edamame)there is a ton of fiber in it. And when I buy the ones in the pod it gives me something to do with my hands, it also takes a little longer to eat. Which satisifies two of the reasons I think I snack!
Mar 26 | Elmerry said …
Hello Vernita,
This is my second time around as well with C2M. I really didn't follow through the first time, but am going to give it another try! In the past with weight/hea management programs, I've "sabotaged" myself... never really examined the reason "why" but I think now is the time to take a look "inside." I'm looking to throw out the BP medication and or reduce it and to start walking again! I look forward to this journey with you!
Elmerry
Mar 26 | Vernita said …
Hello Kara,
Fiber is SO helpful for lowering cholesterol. Thanks for sharing.
~Vernita
Mar 26 | Vernita said …
Welcome Back! Elmerry!
We both have been down this road a time or two. Your goal of "weaning" yourself off of BP medication by walking is commendable. We will place a comma after "sabotage" and only accept that at times in our lives we "pause" for various reasons. I am looking forward to a bi-directional support system throughout. Peace.
~Vernita
Mar 26 | Ronda said …
Vernita,
I want to thank you so much for your posts. I chose you and Kara, because you look more like me and we are both in school, and Kara is married with children like me. Anyway, love your comments about the salmon! You have to put a little soul in it. I saw you and the other ladies, and I said to myself "if they can C2M, I can too. I'm worth it, and it's time I start showing it." Thanks for the inspiration. I look forward to a successful journey this time...I read a post about trans-free butter substitute, my all-time favorite is SMART BALANCE; I even bake with it and you can't taste the difference. Blessings.
Mar 26 | Vernita said …
Ronda,
You are never more correct in saying that you are worth it. Yes you are...and how! It's time to come correct and bring Healthy back into our lives. Thanks for the SMART (Balance) Tip - I will give it a try. I am glad that you have joined this health-worthy expedition; yes, it will get a little bumpy sometimes but we have great shock absorbers in the form of a supportive community!
~Vernita
Mar 28 | Ann said …
Hey Vernita,
I'm new too, week 1 for me! I have type 2 diabetes and I need to lose LOTS of weight but even more I need to eat better and move more often to control the diabetes and get off the meds. My concerns with movement come from having fibromyalgia (a pain and fatigue disorder) but I need to try instead of make excuses. A little movement will go a long ways if I just do it.
I love your writing style and think you give such encouragement through the words you use. I think you are a cheerleader at heart and can only hope that by being one you are going to get as much support from all of us.
Thanks for being a mentor in a true challenge.
Ann
Mar 29 | Vernita said …
Hello Ann,
With Type 2 diabetes you CAN "wean" yourself off of your medication. I strongly encourage you to move more and practice healthy eating habits.
The National Fibromyalgia Association (NFA) gives these tips on starting an exercise program: http://www.fmaware.org/patient/exercise/startexprogram.htm
As always, consult your primary care physician before you begin ANY exercise program.
One thing I have learned, Ann, and that is: Where There's A Will, There's A Way. Welcome on this journey.
~Vernita
Apr 03 | k-k-k-katie said …
Girl -- we can do it! We can change our lives with out lips; first by speaking up and out when appropriate and then by shutting our lips when it comes to food!
I am SO with you on this. I've changed my program to workout at Curves and at the maintenance program where I had physical therapy.
We can do it!
Apr 03 | Vernita said …
K-K-K-Katie, what's u-u-u-u-u-u-up?
I feel you...Our tongue is a weapon and weapons can be used both For OR Against us.
Good for you. A Circle of Support never hurt anyone and especially when it comes to exercise.
You go, Girl...I'm cheering you on all the w-w-w-w-w-w-w-way.
~Vernita
Apr 04 | k-k-k-katie said …
Vernita: Read the lovely notes you sent to those who have reached out to you.
You have already touched so many lives! Keep on keeping on....
And yes, in spite of the rain here this morning, I hauled my butt out of bed to workout. Perhaps when there's less butt, it won't be such a chore!
hahahahaha
Apr 04 | Vernita said …
Hello K-k-k-k-k-katie,
I went to the gym at 6:30am this morning. I like getting out early because:
1) there’s not many people at the gym at that time so I have my choice of equipment,
2) I feel like I have done something great for myself that will carry me throughout the rest of the day, and yes
3) parking is free until 7:30am (I have to save where I can after all I am a student:)
When I don't get out to the gym I just get on my exercise bike or workout with a CD. What do you do when you don't make it to the gym?
~Vernita
Apr 05 | Amanda said …
Hi Vernita!
I stumbled across the AHA website one evening a few weeks ago and was truly inspired! My cholesterol and blood pressure have been a little out of control lately and even though I knew it was because I had not been exercising, I was not quite motivated enough to get moving until I read your bio. I have returned to my water aeorbics class three times a week and am feeling much better. Thank you for inspiring me to C2M again!
Apr 06 | Vernita said …
Hello Amanda,
I'm glad my experiences have motivated you to make changes in your life.
You know all of us have various levels of motivations. I knew that I would have to try something drastic, unorthodox, for me to change my sedentary lifestyle and thus sent in my application to C2M. Truly it has been a life-changing experience for me.
I love water aerobics, too! All aboard!!!!
~Vernita
Apr 07 | k-k-k-katie said …
Vernita: When I don't make it to the gym or workout place, I like to walk in place to some of my favorite music. Or, I have a bar with weights on the end that I use to music. Using music really works for me.
I agree with you 100% about going early. I don't have to pay for parking, but it's much less crowded and easier to work at my own pace.
Apr 07 | Vernita said …
Hello K-k-k-k-katie,
Music is powerful, very powerful.
Music can:
1) make you automatically get up and move
2) make you smile because you are reminded of an incident that brings you happiness
3) make you sad – even to the point that you eventually cry
4) change your mood altogether at the drop of a hat
5) help you fall asleep
6) help you stay awake when you are driving
7) do a plethora of things
I think it's great that you've found your song(s) and are using it(them) to your advantage.
~Vernita
Apr 09 | k-k-k-katie said …
Vernita: I agree -- music is a great motivator!
And this morning, being Monday, I had prepared myself last night to haul butt out of bed for a new week of workout. However, someone from Miami called my number in error a bit earlier this morning than my usual get up time. So, I decided to go workout even earlier than usual. It was better than ever. The earlier the better, and I was already going earlier.
Think I can get the Miami caller to call me every morning at that time? hahahahahaha
Also: tried something new for lunch yesterday. I sauteed scallops and then mushrooms and put them in a salad with greens, carrots, and almonds. Delicious! The warm with the cool was wonderful.
Apr 09 | Vernita said …
Hello K-k-k-k-katie,
Things happen for a reason. It was meant for you to experience how it feels to exercise early in the morning.
Ms K, you're doing your thing in the kitchen, too, huh? Well go right ahead.
I think this journey has sparked your creative juices, also.
~Vernita
Apr 10 | k-k-k-katie said …
Vernita: Necessity is the mother of invention, right?
Last night, I had whole wheat pasta, more mushrooms, shrimp and sauce. It was hearty and delicious and filled me up.
And yes, I did snack on almonds to keep my cholesterol down. Not quite as tasty as the chocolate covered ones, but they'll do!
Keep up the good work -- you continue to inspire all of us!
Apr 10 | Sharon said …
Go Vernita!
I like your recipe for Salmon will have to try it and share it with your cousins
Apr 10 | Vernita said …
Hello Chef K-k-k-k-k-katie,
I use whole wheat pasta, too, and when I want rice I cook brown rice.
Though I don't particularly like shrimp, I'd love to know type of sauce you cooked with the shrimp.
~Vernita
Apr 10 | Vernita said …
Hello Cousin Sharon,
How's the Bay Area weather? I really miss living in Cali.
I'm at a conference in Chicago and Cousin Denise treated me to lunch today at a Cajun/Jamaican restaurant. I had the grilled salmon. It was tasty but not as tasty as my broiled salmon:) Let me know how your broiled salmon comes out.
Give my love to all the cousins.
~Vernita
Apr 11 | k-k-k-katie said …
Vernita: It's always a red sauce. I've never been a fan of cream sauces at all.
Last night, roasted chicken, whole wheat couscous and green beans. I included some dry, tart cherries in with the couscous and it added a special something.
Very tasty! Keep up the good work -- we're with you!
Apr 14 | Vernita said …
Hello Chef K,
You are doing a great job with your menu.
I have only tried couscous at friends’ homes a few of times. How do you prepare couscous?
We ALL can learn a thing or two from your great meal planning. You're on point!
~Vernita
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