week 5 journal prompt

This week we would like for you to create a journal page all about your food temptations and ways you can fight it.

We’ve created an “Eat This * Not that” chart that you can print and include in your journal if you’d like.  You can list the foods that tempt you and healthy alternatives. 

Enjoy.

week 5 exercise and playlist

For this week's exercise I found this fun poster: Get Active at Work.  I know that we all might not work outside the home.  Some of you may be going to school or are stay at home moms.  I think whatever your situtation is you can use some of these exercises in addition to your regular exercises that you've been doing so far.


and here's this weeks music soundtrack.  Enjoy.

week 5 recipe

I think these would be great for breakfast, especially when you need something fast when running out the door.

Don't throw away those bananas that are turning brown and soft. They're perfect for making these muffins moist with lots of banana flavor.

Prep Time: 10 Minutes

Total Time: 30 Minutes

Makes 12 muffins

1

cup mashed very ripe bananas (2 medium)

1/2

cup packed brown sugar

1/3

cup skim (fat-free) milk

1/4

cup canola oil

1

egg

1 1/2

cups Gold Medal® white whole wheat flour

2 1/2

teaspoons baking powder

1/2

teaspoon salt

1/3

cup miniature semisweet chocolate chips

2

tablespoons granulated sugar

1. Heat oven to 400ºF. Grease bottoms only of 12 regular-size muffin cups with shortening or cooking spray, or place paper baking cup in each muffin cup.
2. In large bowl, beat bananas, brown sugar, milk, oil and egg with electric mixer on medium speed, or mix with spoon. Stir in flour, baking powder and salt just until flour is moistened. Fold miniature chocolate chips into batter.
3. Divide batter evenly among muffin cups; sprinkle each with 1/2 teaspoon sugar. Bake 13 to 18 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan.

Makes 12 muffins

 

Nutrition Information: 1 Serving (1 Muffin)

• Calories 190 (Calories from Fat 60),
• Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g),
• Cholesterol 20mg;
• Sodium 190mg;
• Total Carbohydrate 30g (Dietary Fiber 2g, Sugars 16g),
• Protein 3g;

Percent Daily Value*:

• Vitamin A 0 %;
• Vitamin C 0 %;
• Calcium 6 %;
• Iron 4 %;

Exchanges:

• 1 Starch;
• 0 Fruit;
• 1 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 0 Very Lean Meat;
• 0 Lean Meat;
• 0 High-Fat Meat;
• 1 Fat;

Carbohydrate Choices:

• 2;

*Percent Daily Values are based on a 2,000 calorie diet.

week 5: Wrestling with Temptation

Hello everyone and welcome to Week 5.  How is everyone doing so far?  This week we’re going to talk about wrestling with temptation.  We’ve all made it through the midway point and you may be battling how to give up certain foods.  My weakness is snacking at night; yours may be something else entirely.  My kids and I always go down at night to make our “goodie run”.  Before I started on my journey, I would usually grab a bag of cookies and milk and eat to my hearts content.  Making a decision to get healthy and lose weight is not going to take away those temptations; it actually makes your temptations worst because you’re thinking you have to give up certain things.  Now we can’t continue to eat the way you used to, that’s how we got into this situation to begin with.  But I believe we can’t just give up a certain food entirely.  Say your temptation is pizza and you want to splurge one night, go ahead.  But remember to keep in account the extra calories you’re having and make up for it in another way.  Either cut back on something that day to compensate, or go ahead and find an alternative.  You can find a recipe and make your own pizza that is healthier and has fewer calories.  There is always a way to enjoy your favorite foods and not suffer on the scale.  Don't forget that we're here for you guys and we're going through the same issues.