Friday, August 31, 2012

FlyLady Baby Steps Start tomorrow.

I have done some of the baby steps already but not all and not consistantly. In my Flying group on Facebook, the admins are walking us through them again as a refresher. Click here for more information. I decided since the first step is to shine your sink, I got out of bed and went to shine mine, even though the kitchen is a wreck and I have party stuff to put away. Well when I got there, this is what I saw.

I had already shined it before I left for the party! I must be doing something right already!

The habit of the month for September is going to be the before bed routine, which is something I rarely do, since I dont have anywhere to go first thing in the morning, I dont feel its necessary to lay out clothes etc. This will be great for when school starts in 24 days though! So Im glad. Shining the sink is part of the BBR.

Each day this month I intend to participate in the baby step and keep up with previous steps. I will blog much of it!

Wednesday, August 29, 2012

Honeycomb Strawberries

This weekend we are having a Strawberry Shortcake Birthday Party for my niece Sophia.

When I found these I knew immediately I could turn them into strawberries.


I de-strung them from the white ribbon and cut the lacy edges off (leaving the hole-punched top section).


I dotted the folded up edges with black Sharpie for seeds

opened up, the seeds are faint but I think it takes the heart look away. 


We had extra stems from another Strawberry project and they seemed to work well at the top. I cut a little slit in the middle and slid the hole punched section through.

I had to fold the curling ribbon to fit it through the hole.

All done. 

we opted to string them individually so we had more flexibility on where to hang them rather than a garland as they came. Planning this party we are realizing how easily a heart turns into a strawberry!

cost: 3.75 for a string of 7 hearts
we got 2 strings
These will look great hanging all over the back yard at the Strawberry Shortcake Party. 

Strawberry Shortcake Birthday Banner

I made this for the up-coming Strawberry Shortcake Birthday Party for my sweet niece Sophia. I love how the light and dark pinks work so well with the lime green and white stripes, (like Strawberry Shortcake's pants/hat ribbon. Also love how the polka dots sort of look like seeds on triangle shaped strawberries. 

The letters were cut from scrapbook cardstock using the Plantain Schoolbook Cricut Cartridge on Roly Poly at 3 inches. The strawberry stem is the flower in 4-5 inches (I forget) on the same cartridge folded over the top. 


I could have made the pennants but I found them for sale here (and I was ordering other stuff and got free shipping) for less than if I bought paper and cut them myself. I bought 3 different colors, hot pink, candy pink and lime. They came strung on fishing line (3 separate banners) , but I wanted to alternate colors, so we cut them off of the fishing line and hole punched the corners. 

all the pennants were strung on green curling ribbon. 

Depending on where we hang the banner, I may split the bottom line in to 2, having a strawberry pennant at the beginning and end of "birthday", I have one dark pink triangle left over. 

I considered cutting letters for the other side, in case we wanted to hang in the window or from the ceiling above the kitchen island, but we will see how much paper/time I have left over first. Because it isn't over the top specifically Strawberry Shortcake, the banner could be re-used for another party, a baby shower or something, the letters should come off easily, or we could use the back. I ended up using the extra pennant to make a "7th"  at the end of "sweet" and hung in the 2 rows shown. 

Cost Breakdown
banners: 3x$3, 
3 sheets of cardstock from my stash (calling that free)
a glue stick I had (calling this free)
green curling ribbon (included in other craft budget)
26-27 triangle banner, about 15 feet for ~$9

There will definitely be more Strawberry Shortcake posts to come! 

Monday, August 27, 2012

so far today

someone posted an entryway challenge in my Flying FB Group
before
after
I have also folded and put away 2 loads of laundry, picked up a few random things and made my bed today 
I will update my accomplishments at the end of the day.

Tuesday, August 14, 2012

$50 to Payday (meal planning)


My nutrition class final exam was to feed myself for 4 days for $50. Everything had to be designed to prepare/eat at home. I had to plan for calories for my body/activity level. I had to include recommended amounts of each food group and fat/protein/carbohydrate ratios. 

I was able to feed myself for 7 days for under $40. Each day I planned for breakfast, lunch, dinner, and one snack totaling between 1600-1900 kcalories, keeping fat at 20-35% of total kcalories. I tried to spread each nutrient evenly throughout the day. I varied the meals from easy to prepare to more complicated, and included options that I could pack in a lunch box for school or work.

I did all my "shopping" at Winco Foods.
I saved money buying store brand, choosing some frozen produce and meat as well as shopping the bulk bins. I was able to get just 1 serving of multiple kinds of cereal rather than an entire box of one kind and get bored with it; the per ounce price was the same in bulk as in bags. I wanted a variety of foods so I wouldn't get sick of anything. Certain foods I don't get tired of and can be prepared many ways, like eggs, chicken and bread, so they appear often throughout the week.
I chose whole grains and lean meats. I opted for fat free milk but full fat cheese because it is my preference. The yogurt is natural- no HFCS or artificial sugars or colors. I could have saved a little money getting a better value on the yogurt but I forgot to write the price down of the large tub and had a receipt from some Gogurt I'd purchased recently to reference. I chose to incorporate foods my family receives on WIC- eggs, peanut butter, vegetable juice, beans, bread, full fat cheese, cereal, and whole wheat tortillas, which would lower my budget even further. In the past, I've just saved the non-perishables for whenever I feel like using it, rarely using a month's allotment within a month. With a meal plan I can incorporate those staples to use them up. I only used a few “staples” like sugar, cinnamon, margarine, barbecue sauce and miracle whip.

I enjoyed this project and I hope to use it as a baseline for family meal planning. I think if I get a few different week plans like this made, I can simply rotate weeks for meal planning. I have learned an easy way to include all the food groups when meal planning and using up all of what I buy before it goes bad.

Food List             
Fruit and Vegetables
Bagged Spinach: Each half cup has only 3 calories and provides 188% DV of vitamin A, 15% DV iron, and 47% DV vitamin C
Apples are a great source of fiber and potassium and are fat and sodium free
Avocados are a great source of potassium, and have been shown to help lower cholesterol, possibly due to high fiber content.
Peaches are high in niacin and thiamin.
Frozen strawberries: A half cup serving of strawberries provides 86% DV of vitamin C and strawberries contain fisetin, an antioxidant that has been studied in relation to Alzheimer's disease and to kidney failure resulting from diabetes
Bananas are very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fiber, vitamin C, potassium and manganese, and a very good source of vitamin B6.
Vegetable juice is high in vitamin C and Iron and much lower calories than fruit juice.
I chose mixed frozen vegetables because picked at their ripest and frozen right away preserves nutrients and frozen vegetables have hardly any sodium compared to canned which are very high in sodium.
Roma Tomatoes are a good source of vitamin E, thiamin, niacin, vitamin B6, and folate.
Salsa is a great alternative to more processed, higher in sugar and salt condiments like ketchup and contains very few calories.
Oranges are high in vitamin C and water content, and eating a whole orange rather than juice provides fiber.
Carrots are rich in dietary fiber, antioxidants, and vitamin A
Grapefruit is high in vitamin C and potassium, and are also mostly water.
Broccoli and cauliflower are cruciferous vegetables which contain phytochemicals that defend against cancers.
Cucumber is very low calorie and with skin, a good source of toxin-removing fiber.
Tomato sauce is high in vitamin C. Tomato sauce combined with meat products help the iron in both the sauce and the meat absorb.
               
Grains  
Whole wheat bread is made of whole grain wheat, so it has not been stripped of most of the fiber and nutrients, is a good source of carbohydrates.
Whole wheat spaghetti is also a whole grain and high in dietary fiber.
Air-popped popcorn is low calorie per cup in comparison to other crunchy snacks. Popcorn is a whole grain.
Cheerios are fortified to provide 45% DV of Iron and are rich with soluble fiber.
Brown rice has not had the bran or germ removed, leaving all the natural B vitamins and Iron.
Whole wheat tortillas are a great Cholesterol and trans-fat free alternative to white flour tortillas
Raisin bran provides 45% DV iron in cup and is high in fiber.
               
Protein
Pinto beans are cholesterol free and a good source of protein,
Eggs provide 5% DV of iron, and all essential amino acids.
Tuna provides 7% DV of iron and 21g of protein in one small can.
Turkey sausage contains less fat and calories than pork sausage. Sausage is one of my favorite foods, including a healthier version is easier to do than stop eating it.
Boneless skinless chicken is a lean choice and a great source of niacin.
Peanut butter when 100% peanut or fresh ground at the grocery store, has no hydrogenated vegetable oils. Peanut butter is a great source of protein, vitamins B3 and E, magnesium and folate. Folate is especially important for women in childbearing years to prevent birth defects in babies.
Turkey lunch meat is lean and a good source of protein without much fat.

Dairy
Milk provides 30% DV of calcium per cup; I chose fat free milk to lower overall calories and fat.
Cheese is a great source of calcium and protein, I chose to use cheese often as a dairy product because I love it and it adds great flavor to foods.
Yogurt is fortified with vitamin D and is a great, low fat source of calcium.



  
Menu Plan
Day 1

Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
 TOTAL
67.94
191.24
26.5
122.09
1819
Breakfast
25.02
26.55
2.2
31.95
456
1/2 cup spinach
0.06
0.54
0.3
0.43
3
1 slice toast
1.18
12.91
1.9
2.72
69
2 eggs whites
0.11
0.48
-
7.19
34
1 whole egg
4.97
0.38
-
6.29
74
1 oz cheese
9.28
0.36
-
6.97
113
1 cup ff milk
0.44
11.88
-
8.35
86
extra virgin olive oil
9
-
-
-
80






Lunch
14.7
61.36
11.9
37.31
507
1 apple
0.21
17.26
3
0.33
64
1/2 avocado
11
6.4
5
1.5
120
2 slice bread
2.35
25.82
3.9
5.43
138
1 can tuna, drained
0.7
-
-
21.7
99
1 cup milk
0.44
11.88
-
8.35
86






Dinner
17.24
78.72
8.9
24.64
545
1/2 cup strawberries
0.18
29.91
2.4
0.66
111
1/2 cup tomato sauce
0.24
9.04
1.8
1.59
45
1 cup spinach
0.12
1.09
0.7
0.86
7
1 oz dry pasta
2
38
4
10
200
2 oz turkey sausage
10
0.5
-
8
125
1/2 oz cheese
4.7
0.18
-
3.53
57






Snack
1.31
24.61
3.5
7.29
136
3 cups air popped corn
1.09
18.67
3.5
3.11
93
1/2 cup milk
0.22
5.94
-
4.18
43






Carbohydrate
46%




Fat
32%




Protein
22%













Day 2






Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
 Total
51.87
239.52
28.3
98.29
1772
Breakfast
2.6
60.23
6.9
14.33
302
1 cup cheerios
1.77
22.2
3.6
3.55
111
1 cup milk
0.44
11.88
-
8.35
86
1/2 banana
0.22
15.53
1.8
0.74
61
1 cup vegetable juice
0.17
10.62
1.5
1.69
44






Lunch
25.97
80.87
9.3
35.51
690
2 oz turkey sausage
10
0.5
-
8
125
2 cups spinach
0.23
2.18
1.3
1.72
14
1 oz cheese
9.4
0.36
-
7.06
114
2 tortilla
6
44
6
8
260
1 Roma tomato
0.26
5.1
1.6
1.14
23
1/4 cucumber
0.08
2.73
0.4
0.49
11
2 gogurts
1
26
-
4
140






Dinner
4.65
81.86
9.1
34.63
502
2 oz chicken breast
1.98
-
-
17.23
92
1 oz brown rice
1.76
44.77
3.5
5.03
216
1 cup mix frozen vegetables
0.47
12.21
3.6
3.02
58
1 cup milk
0.44
11.88
-
8.35
86
1 cup frozen peaches
-
13
2
1
50






Snack
18.65
16.56
3
13.82
278
1 slice bread
1.19
13.07
2
2.75
70
1 oz cheese
9.4
0.36
-
7.06
114
1 tablespoon peanut butter
8.06
3.13
1
4.01
94






Carbohydrate
54%




Fat
27%




Protein
19%















Day 3

Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
Total
52.49
187.57
30.8
84.80
1522
Breakfast
22.67
55.32
12
27.39
513
2 eggs
9.94
0.77
-
12.58
147
1/2 avocado
11
6.4
5
1.5
120
1 slice toast
0.97
10.6
1.6
2.23
57
1/4 cup salsa
0.1
4.05
1
1
17
1 orange
0.22
21.62
4.4
1.73
86
1 cup milk
0.44
11.88
-
8.35
86






Lunch
4.51
55.47
6.3
30.86
382
2 oz chicken breast
1.98
-
-
17.23
92
1/2 banana
0.22
15.53
1.8
0.74
61
2 slice bread
1.64
18.86
1.8
3.65
104
1 cup milk
0.44
11.88
-
8.35
86
3/4 cup carrots
0.23
9.2
2.7
0.89
39






Dinner
15.68
57.36
9.2
19.13
441
2 tortillas
6
44
6
8
260
1/4 cup beans
0.18
8.95
2.2
3.07
50
1 oz cheese
9.4
0.36
-
7.06
114
1/4 cup salsa
0.1
4.05
1
1
17






Snack
9.63
19.42
3.3
7.42
186
1 oz cheese
9.4
0.36
-
7.06
114
1 apple
0.23
19.06
3.3
0.36
72






Carbohydrate
54%




Fat
27%




Protein
19%

















Day 4
Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
  Total
46.26
242.91
27.7
77.06
1606
Breakfast
2.43
85.92
10.8
16.52
392
1 cup raisin bran
1.56
42.74
6.5
4.87
180
1 cup milk
0.44
11.88
-
8.35
86
1 grapefruit
0.26
20.68
2.8
1.61
82
1 cup vegetable juice
0.17
10.62
1.5
1.69
44






Lunch
21.14
76.1
8.3
29.15
582
1 slice bread
0.82
9.43
0.9
1.83
52
2 oz cheddar
18.79
0.73
-
14.12
229
1 cup strawberries
0.36
59.82
4.8
1.33
222
1/2 cup broccoli/cauliflower mix
0.23
3.73
2.3
2.19
20
2 slices deli turkey
0.94
2.39
0.3
9.68
59






Dinner
 13.96
 62.95
 6.2
21.92 
 449
2 slice bread
1.93
21.21
3.2
4.46
113
2 eggs
9.94
0.77
-
12.58
147
1/2 cup milk
0.22
5.94
-
4.18
43
soft margarine
1.65
-
-
-
16
1/2 cup frozen strawberries
0.18
29.91
2.4
0.66
111
1 tsp. sugar
-
4.2
-
-
16
1/2 tsp. cinnamon
0.04
0.92
0.6
0.04
3






Snack
8.73
17.94
2.4
9.47
183
1 boiled egg
5.28
0.56
-
6.26
77
1 slice bread
0.97
10.6
1.6
2.23
57
1/2 cucumber
0.17
5.46
0.8
0.98
23
2 tsp. miracle whip
2.31
1.32
-
-
26






Carbohydrate
49%




Fat
31%




Protein
20%














Day 5

Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
 Total
56.82
198.04
25.2
87.98
1621
Breakfast
2.31
42.16
4.7
12.53
229
1 cup cheerios
1.77
22.2
3.6
3.55
111
1 cup milk
0.44
11.88
-
8.35
86
1 grapefruit
0.1
8.08
1.1
0.63
32












Lunch
12.87
100.3
10.1
32.35
642
1 cup frozen peaches
-
13
2
1
50
2 gogurts/half cup
1
26
-
4
140
2 tortillas
6
44
6
8
260
3 oz chicken
1.91
-
-
16.61
89
1/4 cucumber
0.46
15.3
2.1
2.74
63






Dinner
26.79
44.04
8.9
28.09
515
1 cup frozen mix vegetables
0.47
12.21
3.6
3.02
58
1 oz cheese
9.4
0.36
-
7.06
114
2 oz turkey sausage
10
0.5
-
8
125
2 slice bread
1.93
21.21
3.2
4.46
113
1/2 cup tomato sauce
0.24
9.04
1.8
1.59
45
1/2 cup spinach
0.06
0.54
0.3
0.43
3






Snack
14.85
11.54
1.5
15.01
235
1 cup vegetable juice
0.17
10.62
1.5
1.69
44
1 boiled egg
5.28
0.56
-
6.26
77
1 oz cheese
9.4
0.36
-
7.06
114






Carbohydrate
48%




Fat
32%




Protein
20%
















Day 6

Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
 Total
54.58
239.23
25.1
96.89
1781
Breakfast
18.85
99.17
9.9
22.17
609
1 cup frozen strawberries
0.36
59.82
4.8
1.33
222
2 slice bread
1.93
21.21
3.2
4.46
113
2 tablespoons peanut butter
16.12
6.26
1.9
8.03
188
1 cup milk
0.44
11.88
-
8.35
86






Lunch
22.79
90.1
12
39.94
705
1 banana
0.45
31.06
3.5
1.48
121
1 cup vegetable juice
0.17
10.62
1.5
1.69
44
2 tortillas
6
44
6
8
260
1.5 oz cheese
14.09
0.54
-
10.59
171
1/4 cup salsa
0.1
3.88
1
0.95
17
2 oz chicken breast
1.98
-
-
17.23
92






Dinner
11.88
23.72
3.2
27.18
310
1 cup broccoli/cauliflower mix
0.31
4.85
2.7
2.78
26
1 oz brown rice
0.26
6.51
0.5
0.73
31
3 oz chicken
1.91
-
-
16.61
89
1 oz cheese
9.4
0.36
-
7.06
114
2 tbsp. barbecue sauce

12
-
-
50






Snack
1.06
26.24
-
7.6
157
2 gogurts
1
26
-
4
140
1 boiled egg white
0.06
0.24
-
3.6
17






Carbohydrate
53%




Fat
28%




Protein
19%

















Day 7

Fat(g)
Carbs(g)
Fiber(g)
Prot(g)
KCals
 Total
46.98
265.95
27.9
99.35
1851
Breakfast
25.66
70.8
11.4
30.37
624
orange
0.22
21.62
4.4
1.73
86
1/4 cup salsa
0.1
4.05
1
1
17
2 eggs
9.94
0.77
-
12.58
147
2 tortilla
6
44
6
8
260
1 oz cheese
9.4
0.36
-
7.06
114






Lunch
12.99
85.89
5.7
18
524
.5 cup strawberries
0.18
29.91
2.4
0.66
111
1 cup vegetable juice
0.17
10.62
1.5
1.69
44
2 oz turkey sausage
10
0.5
-
8
125
2 slice bread
1.64
18.86
1.8
3.65
104
2 gogurts
1
26
-
4
140






Dinner
4.89
62.09
7.6
38.6
436
1.3 cup frozen mix vegetables
0.47
12.21
3.6
3.02
58
1 oz dry spaghetti
2
38
4
10
200
2 oz chicken breast
1.98
-
-
17.23
92
1 cup milk
0.44
11.88
-
8.35
86






Snack
3.44
47.17
3.2
12.38
267
1 tortilla
3
22
3
4
130
1 cup milk
0.44
11.88
-
8.35
86
1 tablespoon jelly
-
13.29
0.2
0.03
51






Carbohydrate
57%




Fat
23%




Protein
20%











#
LIST
size
serv
weight
$/lb
total
produce
1
Bagged Spinach
4 cups
4
$1.68
2
Apples
medium
2
0.75
1.18
$0.89
1
avocado
small
2
$0.88
1
frozen peaches
1 lb
2
$2.05
1
frozen strawberries
1 lb
2
$1.88
2
banana
medium
2
0.5
0.52
$0.50
1
vegetable juice
46 oz
5
$1.18
1
frozen mix vegetable
1 lb
3.3 cu
1 lb
$1.08
1
Roma Tomato
large
1
0.38
0.88
$0.32
1
salsa
I jar/2 cups
1 lb
$1.31
2
orange
large
2
1.36
0.88
$1.20
2
Carrots
average
0.37
0.58
$0.21
2
grapefruit
large
$1.56
1
broccoli and cauliflower
1 lb
3.33
1 lb
1.22
$1.22
1
cucumber
large
$0.68
tomato sauce
8 oz
$0.26
Grains
Whole Wheat Bread
24 oz
24
24 oz
$1.58
whole wheat spaghetti
2 oz
2 oz
1.08
$0.46
popcorn
1 oz
0.8
$0.05
2
cheerios
2 oz
1.87
$0.24
brown rice
2 oz
0.55
$0.08
1
whole wheat tortillas
10
$2.18
raisin bran
2 oz
1.91
$0.24
Protein
pinto beans
1/4 cup
0.66
1.2
$0.80
eggs
1 dozen
12
$1.24
tuna
5 oz
$0.50
turkey sausage
1 lb
5 2oz servings
1 lb
$2.98
chicken breast
3 lb
48 oz
3 lb
$5.98
peanut butter
3 tblsp
3
1.68 oz
2.38
$0.25
deli turkey lunch meat
4 slices
1
2 oz
3.28
$0.41
Dairy
Milk
1 gallon
16 cups
$2.48
cheese
1 lb
$2.90
gogurt
8 tubes
$2.53
total
$39.27


Oh and I got an A for the assignment and an A for the class!