Thursday, June 27, 2013

Thoughtful Thursday

Dan McCarty
June 17, 1915 - June 26, 2013

Rest in peace PawPaw.  We love you.

Wednesday, June 26, 2013

What I Ate and Weigh In Wednesday

Happy Wednesday friends!  We have made it halfway through the week.  Thank goodness.  I do look forward to my weekends.

This is my first time participating in What I Ate Wednesday!  Let's get right to recapping the eats with breakfast; egg whites, low fat cottage cheese, and watermelon.

3 weight watchers points plus

I made a shake to take with me to work for a morning snack, but I only got to drink half of it.

1 WW points plus

This is a super simple shake: 5 ice cubes, 1 frozen banana, 1 cup of unsweetened chocolate almond milk...blend. Yum.

Lunch was a bit of a challenge.  It was one of those ordered in work lunches, which can always be trouble.  Luckily I got to pick what they ordered for me, so I chose a Caesar salad with grilled chicken - dressing on the side.

20 WW points plus

Okay, let's talk about a win, there were chips in the box as well that I did not eat.  There was also a cookie...a chocolate chip one.  It was delicious.  Another win?  I recorded it.

My afternoon snack was a small V8 and some Terra chips.

5 WW points plus

It was grocery store night at our house, so dinner was kind of random.  I had light egg salad (made with nonfat Greek yogurt and Dijon mustard) and left over roasted broccoli.

8 WW points plus

It was an interesting combination, but it was tasty and got the job done.  I finished the day on plan with my weight watchers points.  Happy dance.

Now for my weigh in.  I gained .3 this week.

I did a little ranting yesterday about water and bloating, if you care to hear about it.  In short it is that time of the month for me and I usually run from the scale at this time.  I am trying to stay positive about the .3 gain and look forward to possibly hitting the 10 lb mark next week.


The non-scale victory?  I squeezed in a workout before the grocery store last night, despite feeling lazy and unmotivated.  Go me.  Today I feel much better!

I hope you have a great day!!

Linking Up:

Tuesday, June 25, 2013

Let's Talk Water

I don't know about you, but I don't always like to drink my water.  Especially when I am feeling bloated (yes, it just got real)...more on that part in a minute.  What are your tricks for staying hydrated?  One of my tricks is to incorporate La Croix.


This is not a sponsored post, no one gave me any money to say that I like it; this is honest love.  This sparkling water has no sodium and has all natural flavors.  And, well, I like the bubbles.  The berry and lime are my favorite flavors.  Sometimes I will pour them into my water bottle and top it off with plain water.  It mixes well and keeps me drinking.  If you haven't tried it, give it a go.  I always have it in my fridge at home and at the office.  If you have an HEB near you, they make a good store brand version, but don't have as many flavors.

Now, water retention...the bloat.  Ugh.  Sorry for the TMI, but I must know that I am not alone.  At least I hope I'm not.  How do you ladies feel about that time of the month bloating?  Stupid question, I know.  I don't expect anyone to say you love it.  I hate it and I hate how it wreaks havoc on my scale.

I cheated and got on the scale this morning.  I am not supposed to step on until tomorrow morning.  I saw .6 lbs in the wrong direction.  Sigh.  Do you ladies experience this too?  Do you avoid the scale during this time?

I know I should celebrate non-scale victories.  Woohoo!  I rode 4.5 miles on my bike yesterday!  Woohoo!  My food choices are healthier!  Woohoo!  I am watching my portion sizes!  But seriously, it is a real downer to feel the bloat and see it on my scale.  How do you deal with it?

Right this second I am telling myself to stop being such a baby and get over it.  Keep on keeping on.  Other tips are welcome and appreciated.  :)



I know my changes and hard work are worth it.  Even right now with the bloat I feel much better than I felt with bad eating habits.  I know it is all good, but geez and I annoyed with the bloat.  Hmmm...I wonder if this could be PMS.  lol.  That one's a thinker.

Have a lovely well hydrated Tuesday!

Linking up:

Monday, June 24, 2013

Weekend Confessions

This weekend was not pretty.

It started with a happy hour at a piano bar (we were the oldest group there) that was entertaining, but not at all healthy.  There were some many drinks that led to a late pizza dinner.

Saturday and Sunday I managed to watch my portions, but my choices were not the best or the greenest.  We had some Chinese food and some fantastic home grilled cheeseburgers, but there was a serious vegetable and activity shortage in our weekend.

Today is a new day; I have my gigantic salad packed for lunch and a healthy dinner planned.I am still hopeful I will hit my 10 pound loss when I hop on the scale on Wednesday.  We have an evening bike ride planned and I have been brushing up on inspiration.

I love this quote.

Have a fantastic day!

Linking up!


Friday, June 21, 2013

Friday Food

I started receiving Martha Stewart Living magazine a while back.  I am not sure how that happened; I never subscribed, but I have enjoyed reading it.  Although I appreciate shortcuts a little more than Martha does, the magazine has some delicious recipes.  I made a new one this week that I wanted to share!

Emily's Version:
  • 4 boneless skinless chicken breasts, pounded thin and seasoned with garlic salt and lemon pepper
  • 2 Tbsp extra virgin olive oil
  • 1 minced shallot
  • 4 pods minced garlic
  • 1/4 cup white wine (I used Pinot Grigio)
  • 1/2 cup chicken stock
  • 2 Tbsp Dijon mustard
  • 3 Tbsp reduced fat sour cream (or fat free Greek yogurt)
  • 2 Tbsp finely chopped flat leaf parsley
Heat the olive oil in a large non-stick skillet and add the chicken and cook until done (about 3-4 minutes per side).  Remove the chicken from the pan and add shallots and garlic; cook about one minute.  Add wine and broth and let simmer until wine reduces.  Whisk in mustard and sour cream; simmer on low 4 - 5 minutes until sauce thickens.  Remove from heat and stir in parsley.  Serve sauce over chicken.

I served mine over Jasmine rice with a side salad of mixed baby greens, red onion, and avocado.  It was a great recipe that everyone loved and I will make again.  Thank you Martha Stewart Living.

You can see a video of this recipe being made in the MSL kitchen here:

Have a happy healthy weekend everyone!!!

Linking up:



Wednesday, June 19, 2013

Recipe and Weigh In Wednesday

Let's just jump right in on to the good news shall we?  I lost 2.6 pounds this week.  Happy. Dance.

Last night Daniel and I went for another bike rained on us.  It was SO much fun riding in the rain and reminded me of this little quote my aunt gave me.


Okay, on to one of my very favorite recipes.

For the Chicken:
  • 6 chicken tenders, pounded flat (about 12 ounces)
  • 1 cup Italian seasoned bread crumbs
  • 2 - 4 egg whites
  • garlic salt
  • lemon pepper
  • olive oil cooking spray or extra virgin olive oil sprayed from a Misto
Preheat oven to 375.  Dip the chicken in the egg whites and then into the Italian bread crumbs to lightly coat.  Place on a non-stick foil lined pan.  Sprinkle with garlic salt and lemon pepper, then spray lightly with olive oil, flip the chicken and repeat.  Bake for 10 - 15 minutes, flip the chicken over, then bake 10 - 15 more minutes.

For the Sauce:
  • 1 cup of chicken stock
  • 1 cup white wine (I like to use Pinot Grigio)
  • 1/4 cup capers, drained
  •  1 can quartered artichoke hearts, drained and rinsed
  • juice of 2 lemons
  • 3 cloves garlic, chopped
  • 2 Tbsp Smart Balance light spread
  • sea salt, to taste
  • 1 tsp dried parsley
  • 1 Tbsp cornstarch mixed with hot water, for thickening
Combine the chicken stock and smart balance in a sauce pan on medium heat.  While the smart balance is melting add the lemon juice.  Bring to a low simmer, add artichoke hearts, capers, garlic, and parsley.  Add the wine and simmer.  Once the wine has reduced add the corn starch wash (usually you do not need the whole mixture, I used about half).  Allow sauce to simmer on low heat and thicken.  Add sea salt to taste.

For the Pasta:
  • 1/2 cup small pasta of your choice (I use Orzo or Acrini di Pepe)
  • 1 1/2 cup chicken stock
  • sea salt, to taste
I cook these small pastas like rice letting them simmer covered for about 15 minutes in a smaller amount of liquid until the liquid has reduced.

This recipe makes 3 servings - 1/3 cup pasta and two chicken tenders.  I calculated this recipe to 12 weight watchers points plus.

 Yummy.  Enjoy!

Have a fantastic Wednesday friends!

Linking Up!


Monday, June 17, 2013

Weekend Confessions

Happy Monday everyone, I hope your weekend was fantastic!  I don't know about you guys, but for us the weekend usually makes it harder to stick to a healthy living plan.  We decided Monday would be a good day to recap our weekend and let you know how we did.  I think personally that we did pretty well this weekend.

Let's start with food...Saturday we made good choices for Mexican food, we passed on the chips and salsa and had fajitas without sour cream and cheese.  I added only sliced avocado...I love avocado.

Sunday, we ate at a Cajun seafood restaurant.  This meal was probably higher in calories than our Mexican food meal, but it was delicious.

Pappadeaux Chop Salad

I ordered the dressing on the side, which meant it wasn't swimming in dressing, so that was a plus.  The Cajun chicken tenders were worth the calorie splurge.

We also had a very active weekend!  Saturday we spent the day working on the house and doing projects.  Even though there was not an organized workout we did lots of moving and very little sitting.

Sunday we went on a bike ride.

Required goofy helmet picture.

Now, Daniel is a pretty experienced rider, he recently rode the MS 150 from Houston to Austin.  I am not that experienced and had not ridden for a while.

I think that was pretty good for a first ride in a while.

Red face post ride selfie.  Lovely.

It felt great!  I am ready to ride again tonight.

Have a great week!!!

Friday, June 14, 2013

Friday Food

It's Friday!!!  I don't know about you, but I am happy about it.  I have a super easy recipe to share with you today.

  • 4 tilapia fillets
  • 1 large tomato, sliced
  • 4 Tbsp capers, drained
  • 1 can quartered artichoke hearts, drained and rinsed
  • 1 lemon, juiced
  • 1/2 lemon, sliced
  • garlic salt
  • lemon pepper
  • 4 tsp smart balance light spread
Preheat your oven to 375.  Lay out 4 sheets of foil (each one large enough to put one fillet and the toppings inside of).  Place one tilapia fillet on each piece of foil and sprinkle with garlic salt and lemon pepper, flip the fish and repeat.  Top each fillet with 1/4 of your tomato slices, artichoke hearts and lemon juice.  Add one Tbsp of capers and one tsp margarine to the top of each fillet.  Fold the foil around the fish and toppings and bake on a cookie sheet for 15 - 20 minutes, until the fish is flaky. Serve over brown rice and enjoy! 

Yesterday I also sauteed a bag of broccoli slaw with olive oil and garlic and put that on the rice too.  It was a nice way to add extra vegetables to this meal.  You can also change up what you put in the foil packet with the fish.  Asparagus is wonderful with this dish.

Now let's talk about brown rice.  How many of you hate how long it takes to cook brown rice?  I thought so.  Let me introduce you to this little beauty.

Frozen organic brown rice found in the Trader Joe's freezer section.  If you have a Trader Joe's near you this is a wonderful and delicious time saver.  All you do is cut a small hole in the top of the bag to vent it and microwave it for 3 minutes.

Yes, fresh brown rice from freezer to table in 3 minutes.

This is a staple in my freezer.

Have a tasty, healthy weekend!!

Thursday, June 13, 2013


Even though my first post was yesterday I have been working on the planning for this blog and my new healthy goals for a little while now.  Today I thought I would talk about the progress I have already made.

Weight Watchers online

So far I have dropped 7.1 pounds.  Yay.  I feel good about that and I also feel good about the fact that my clothes are fitting better.  I look forward to progress on that front.  In addition to weight loss we are also planning on tracking body fat percentage.  Daniel bought a caliper that we will begin to use along the way.  I know a healthy transformation isn't only about pounds lost so I need other positive reinforcement to keep me well motivated.  I will celebrate pound loss, body fat percentage shrinking and feeling my clothes get baggier.  I will also celebrate muscle definition!

Daniel and I are incorporating more exercise into our weekdays.  We have been hitting the neighborhood for walks each evening.  So far this week we are three for three.

I downloaded Map My Walk on my phone to track time and distance.  Are there other applications that are better?  I am still getting used to this one, but I am also open to trying new applications.  I do not like how Map My Walk continuously asks me to enable blue tooth.

On a side note, do you ever feel like you are being stalked by internet ads?  This one for direct TV popped up on Map My Walk yesterday and I just ordered TV service yesterday.

Weird.  And a little bit creepy.  Just me then?  Okay.

I have also started flipping through this book:

And I am on the hunt for good yoga DVDs.  Any suggestions?  I usually make it to one yoga class a week, but I'd like to do more and I am thinking for me right now that means a DVD.

I hope you are having a good week.  It's almost Friday!

Wednesday, June 12, 2013

About Emily

Hello all!  I am so happy to be starting this blog and I am super excited that the husband wants to contribute!  I thought I would start out with a little about me and my ideas for Wells Live Well.  Hopefully soon, Daniel (that's the husband) will post about himself so you can get to know him better too.

This blog is going to center around weight loss and healthy balance.  My weight has fluctuated over the years.  I have successfully lost weight and kept it off for years at a time, but somehow it manages to creep back on.  My plan now is to abandon the idea that a diet is a temporary way of eating to lose weight and adopt the much more logical idea that it is a way of living.

I am no longer going to tell myself that certain foods are off limits.  I am instead going to pay attention to portion size and educate myself on what is actually in my food.  We are shifting to a more clean way of eating.

As a younger person I was an athlete, a runner and a soccer player.  In my mid 20s I injured my back and found out I had degenerative disc disease.  According to my doctor I could no longer run, I had to limit myself to lower impact exercises like walking, riding a bike and swimming.  I have gotten very good at listening to my back and easing up when I need to.  I would love to add a little running back into my routine.

I hope you will follow along on my journey and share yours as well!