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Chicken Soup for the Dieter's Soul - From Kathy's Cottage

Well, it is mid March and we have just been hit with another winter storm. This time it was a Nor'easter with a good deal of rain, winds and flooding. All of the paddocks and yards around my area are swampy and to boot both my husband and are getting over another round of colds. For a number of years now we have been fortunate but for some reason this year the cold and flu season hit our family hard despite all of our healthy eating and exercise. (In part I think it is because my daughter now works at a hospital, in part because we have been a bit too busy!)

So, last week, while nursing a cold I had a urge for chicken soup, real chicken soup, not any of this canned or dry loaded with sodium soup, it had to be the real stuff. But it also had to be healthy, low calorie and easy. I had no desire or energy to cook a chicken, refrigerate and skim off all of the fat, etc,etc. While I was surfing the net, I checked out one of my favorite blogs, Kathy's Cottage http://kathyscottage.blogspot.com/ and she had just posted a recipe for her homemade chicken soup. Reading it I was intrigued, it was made from a store bought rotisserie chicken and looked terrific. So, my husband graciously agreed to pick up the ingredients and I followed Kathy's recipe pretty carefully and made a big pot for my family.


Above from Kathy's Cottage Blog, please go to her site http://kathyscottage.blogspot.com/for the recipe and step by step directions.

I did make some changes which included adding whole baby carrots, parsnips and a large handful of chopped fresh parsley. But I did not add any noodles or rice to the soup, so it was a chicken vegetable soup. I may not have mentioned this in an earlier posts - my husband was diagnosed with type 2 diabetes three years ago. He is doing a terrific job managing his weight and blood sugar level and because of this, anything that we cook is diabetic friendly.

The soup was a resounding hit with my family. Besides being incredibly tasty it is low calorie, filling and low in sodium. I am a big believer in healthy soups because they give you a good sense of fullness without the calories and this one fit the bill to a T. (Another favorite of mine is cabbage soup. ) We had two meals worth, I was able to freeze three individual size containers for future use and there were no leftovers. I shared the recipe with a friend at work and she made a small pot with a leftover half of a rotisserie chicken one evening after work. The most difficult part of the process is taking the meat off the bones (I always use disposable surgical gloves - it makes for an easier clean up for me) and chopping the vegetables. But it is worth it.

I took the above picture on the second day after the soup was in the refrigerator overnight in the yellow mixing bowl. There was almost no fat in the soup! But plenty of taste! It makes sense because if the chicken was already roasted most of the fat was cooked off. Yes, there is a little from the skin, but it was small. PS please remember to put the broth through a mesh strainer for the bones and skin. Not sure how you feel but I hate that stuff in my soup.

Above is Kathy's presentation, very appealing. Again, I did not use any noodles and it was filling with all of the vegetables I added.

I have never met Kathy from Kathy's Cottage and I want to thank her from the bottom of my heart for her wonderful blog and great Chicken Soup recipe. She should win a medal for this it was "Chicken Soup for this Dieter's Soul" and just what the doctor ordered. Check out her blog, she seems like such a warm and genuine person.

Any of you have any recipes for filling but calorie safe soups. Feel free to comment or email me at sandydenarski@gmail.com and I will post them in a future blog.

Have a great week! Happy, healthy trails to all of you!

Talking Trash....Desperate Times...Desperate Measures

Today I am talking trash. Yes, garbage, trash, junk, whatever you may want to call it. Sometimes we do go through desperate times with managing our weight. In the last two months I have had this experience twice and it always ended with a desperate measure.....the trash can. Twice in the last two months rather than eat something that was bad for me, I put it in the trash.

OK, Sparky. No such luck, it is gone!

Two months ago I had the first of these trash episodes. Every night I have a small treat - a sugar free pudding cup. Up until two months ago I would have some diet whipped topping with it. I am sure you know what I am talking about. This topping is labeled...FREE! It is in fact fat free, so I was busy putting it on my sugar free pudding every night. Oh, and it was only 15 calories per serving, how innocent is that? Well, one night two months ago, I realized the awful truth. First of all, no one, and I mean no one can have a serving. Two tablespoons are tiny. So I was eating multiples of this one serving and I shudder to think how many more calories I was adding every night. In fact, I was so lulled into bliss by the stuff that I started to eat it out of the container. This was not good. So, one night I caught myself and looked at the label. The stuff was made of water, corn syrup and high fructose corn syrup. I am convinced that the high fructose corn syrup is a trigger food for me. There is quite a bit of debate about the dangers and merits of this stuff, but for me it was dangerous because it triggers more eating. So, as I stood in my kitchen, I promptly took one partial container and one full container from the freezer and dumped it into the garbage. That was that, no more of this Free Topping for me. Instead I am using a bit of yogurt with Splenda brown sugar, at least I am getting some nutritional value, I can control the portion and I feel better.

Today, I did a repeat of my garbage action but with a leftover frozen carrot cake. We had this half a cake frozen since the holidays. No one in my family was eating it, but it was calling my name. So, rather than risk eating it, off it went into the trash.

Please don't think I waste food, far from it. But there are times when you know something is not good for you and it really may not be good for anyone else. I always give away all of the Halloween candy and most of the food from parties goes home with my guests. But if there is something around that is not healthy and I do not have an alternative, off it goes in the trash. It is better than me eating something that I do not need.

I am not alone in this. For your viewing pleasure the following is a YouTube clip of a segment from Sex in the City (this segment is pretty innocent). One of the characters, Miranda Hobbes does the same garbage trick with cake. The segment is entitled "Betty Crocker Clinic." http://www.youtube.com/watch?v=xfk5iseN87k


Do I feel deprived now that the FREE topping and frozen carrot cake is out of my life? Absolutely not. I feel better, and I feel empowered. I am not going to get whipped by a dessert topping or frozen carrot cake. I have worked too hard to let it happen.

Do any of you have similar tactics with food?

Have a wonderful week.

Happy Healthy Trails to you!

After my midweek lesson last week, I had the luxury of hanging around and watched some lessons in progress. It is still cold but getting warmer. Enjoy the pictures of my barn colleagues and their trusty steeds. PS It was still too snowy to ride outside, but soon we all will.

Beautiful Thoroughbred that was rescued this past July. They both look great!

She looks great on this big Dutch Gelding. This horse has a wonderful temperament!

Yoga and Exercise for a Wonderful Busy Week and...yes, MORE Snow

Wow, two weeks in a row I have been super busy! But this past week has been all about my family and friends and for a change work was not a major part of my week. In fact this week work really got in the way. Ever notice how things come in waves? Sometimes there is not much social activity and suddenly, you have a couple of events in a week, it's either feast or famine! But this past week was fun, it was good busy. And there has been more snow. Yes, just when we thought that perhaps the snow would melt, we had more snow on Thursday and Friday (with our office closed again.) Between my busy schedule and the snow, riding Nitro had to be put on hold until this coming Tuesday.

All of this activity meant that it was tough week to get to the gym, but I still did my cardio,yoga and Pilate's at home. For these busy days I use exercise DVDs, specifically ones for yoga and Pilate's. I discovered these DVDs by accident when I won a Rodney Yee Power Yoga one at the gym. Exercise DVD's never appealed to me and I was skeptical, but after using the Power Yoga one I was convinced and they are now my yoga back-up. The two other yoga DVD's were gifts and I LOVE the AM/PM DVD. Each of the segments are only about 30 minutes long and are a nice way to begin or end the day. The "Weight Loss DVD" is a recent gift and I plan on using it for the first time this week. I love that I can use these DVDs at anytime of day.


If you notice in the photo above you will see a green band and a DVD for Pilate's - Bodyband. This band and DVD combo costs less than $10.00 at most discount stores. It is a highly, highly effective Pilate's workout that I feel is pretty easy for beginners. One of my Pilate's instructors' at the gym uses these bands and so I bought my own. Initially, I did not care about the DVD, but when I tried it, I was impressed and now frequently use it when I cannot get to the gym. P.S. The reclining spinal twist using this band is WONDERFUL. I found a site that provides a video to give you a sense for how these bands work: http://www.ehow.com/video_4953437_pilates-stretch-band-exercises-side.html

Tonight, before I go bed, I will use the Yoga PM and Pilate's' DVD's. It will be a good way to relax after a hectic day. Plus Yoga and Pilate's help build core strength and balance which are important for improving your riding and staying in shape.


Here is a sampling of the wonderful busy week I had:

Wednesday night - NYC the Metropolitan Opera to see La Boheme - my favorite. Five months ago my husband bought tickets as a surprise anniversary present. I was stunned - he was happy that I cheerfully attended so many Philly games with him this past summer. A positive attitude does make a big difference in the lives of our families and loved ones :)

Wednesday night dinner in NYC - great food, but rich food, need to keep up the exercise at home!

Today, Sunday we attended a Baby Shower for my niece at the shore. Again, we enjoyed wonderful food and good company. PS That is my jacket, I cannot resist faux leopard :) Simple but very pretty elegant table setting - it feels like spring.

Ah, the baby presents. As you might guess, she is having a girl. Note the chicken in the pink hamper, that gift is from me. Also note the snow ON THE BEACH! Not so spring like, but soon it will get warm again.

Anyone have favorite exercise DVDs you want to share?

Have a wonderful week.

Happy, healthy trails to you all!

Work and Stress-Paying for the Hay

I had a stressful week at work. My plans to post mid week did not happen because "work got in the way." Work can get in the way often and whenever someone asks me why I do not see my horse more frequently, I will often reply: "I have to work to pay for the hay." I believe that most of us work in some capacity whether it involves working for someone else or being self employed or working at home. ( which also includes taking care of the house and your family.)

I work to pay for the hay! So does everyone else at the barn.

Most of the women that I know feel that work is a cause of tremendous stress in their lives. Granted work can be rewarding but it can also be very stressful and in today's economy a number of my friends are stressed out because they have lost their jobs and are job hunting. Job stress can be the result of too much of a workload, crazy workplace politics, an overly demanding boss or maybe a stressful commute. In my 30 plus years of working I have experienced all of these including job loss. Up until 8 years ago my reaction to stress on the job was to work harder, stay at work longer, worry, worry, worry and put my needs on the back burner. Of course I would make sure that my family was taken care of properly. But me? I put myself last. So, the outcome of my past martyrdom was a guaranteed weight gain whenever I was under stress at the office. Make time to exercise? Sorry, I was busy. Try to eat healthy? Sorry, not enough time, I will eat on the run. Take some time off? Sorry, I was too busy, have to get stuff done.

Ah, starting the day with a stressful commute...a traffic jam - actually a standstill at 6:00 AM. Thankfully, I went to the gym first before work.

Because I put myself last, the result of my noble martyrdom was an overweight, exhausted and stressed out person that was no fun to be around. While I thought I was being noble, all I was doing was becoming a royal pain in the backside to everyone including myself.

Early on in my career I worked for a great guy who is now retired. His name is Lex and he would share his philosophy: 1) Your health comes first, 2) Your family and loved ones are second and 3) Your job comes third. He always repeated this and I think in many instances he was hoping that I got the message. I did get the message years later and found that he is right. If I take care of myself and my health I am in a position to take care of others. On a plane they tell you to use the oxygen mask on yourself first and then assist a child. Why? Because if you are not taken care of you cannot give that child the oxygen. If I take care of myself and go to the gym I can manage stress and that way I am more pleasant to be around. If I take time to see my horse, I am happier and....you get the picture. If I am not so stressed then maybe I can resist all of the goodies that seem to be in the office on a daily basis (now it is much, much better because a number of us are committed to our health.) If I take care of myself I can be around to take care of others.

This is part of what can be found at the office.... The Kings Cake Carnage! I gratefully stayed away.

Am I now perfect about managing stress? Heck no who really is? But I am getting much, much better. About six years ago after I had lost all of the weight, I found myself in a terrible job. I was working for a difficult boss in a difficult situation. But I hung in there and made the time to keep exercising and eating right. At one point I went to my therapist for some help in handling the job stress and I told him that in the past this difficult boss would have been good for a 20 pound weight gain and I was now scared. I did not want to go backwards. My therapist said to me: "Sandy, good for you. He isn't worth 20 pounds, 10 pounds or even 1 pound. This too shall pass." My therapist was right. Like gas, it passed and luckily I now work for a good boss and have continued to keep myself healthy. Taking care of my health is not negotiable, it now comes first.

I did manage to get to the barn to see Nitro today. We had a great lesson and I am starting the work week completely relaxed. Some of the other horses in the paddock enjoying the 45 degree weather. Felt like spring today! You would never know with all of the snow on the ground.

Any of you have similar experiences? What do you do to manage work stress?

So, if you "Work to pay for the Hay," please make sure you put your health first; and, no matter how tough of a situation your are facing at work, please remember, like gas it will pass!

Happy, healthy and stress free trails to all of you! Enjoy the week.

My Valentine Wish for You

Happy Valentines Day....I have a special wish for all of you and some eValentine Cards.

Above card is from the Graphics Fairy http://graphicsfairy.blogspot.com/. I think of it as a paddock protected by hearts and cupid.

Today is Valentine's Day and I want to send each of you some special Valentine Cards. Some of these Valentines were created by cutting and pasting a variety of old and new images. It is not unlike the way I made cards with paper, scissors and paste. But now I can get much more creative, and... the best part is that I can send them to all of you. These cards that I made for you all have a horse inspired theme. I came up with the idea from watching a brief segment of "The View" while I was exercising on Friday. Whoopi Goldberg was talking about how she has given herself some of the best Valentine gifts. Hmmm, that struck a chord, "be your own Valentine", I thought. We are so busy doing for others or looking to others for happiness and acceptance when the reality is we need to look first to ourselves.

So this Valentine's Day, love yourself, give yourself a big hug for the wonderful person you are. It does not matter if you feel your hips are too big or you need to lose weight, or whatever it is that bugs you about yourself....it doesn't matter....you are a spectacular person. Sure you can still give out Valentines or perhaps receive some, but bottom line, make sure you take care of YOU!

I give you the best of my home made Valentine's Cards. I give you True Love, Roses, Godiva and lastly Adventure. I hope you enjoy these cards, I had tremendous fun making them with all of you in mind. I am planning on printing these out myself and making a quick Valentine Garland.

Ah, True Love..a woman and her best friend.

Roses are always a MUST on Valentine's Day



Of course, we must have Godiva! This one is zero calories


And lastly, what is Valentine's Day unless there is a bit of Adventure!

Have a wonderful day, please remember those you love and please remember to love yourself.

Happy, healthy trails to you all!

Double Dose of Snow

We have had two significant snow storms this week. One was on Saturday and left us with well over a foot of snow and the second storm started early Tuesday evening and continued right through midnight Wednesday (last night.) In total between the two storms we have two and a half + feet of snow on the ground which is very unusual in the Mid Atlantic. My office was closed yesterday and today which is also very unusual.

I thought you might be interested in some snow photos.



This Cutie is a Corgi Mix and his name is Ranger. He is Julie's pal and lives a distance from me, but I love his "snow writing." Looks like he has written a "P." Is that for Please?.... Please more snow? I hope not.


This photo above was taken by my neighbor who's horse farm is adjacent to my back yard. This big old tree came down during the storm and covered the road. Photo by Debra B.

Here is a view from Debra's home into her yard. I love the contrast of the orchid and the snow.

Sparky and yours truly taking a walk today after some of the clean up. The snow is well over Sparky's head. Several times when he was in the back yard he "disappeared" in the snow then would tunnel out. I am wearing multiple layers of clothing (including long johns!), my down jacket and my clunky but wonderful muck boots. ( I felt like the kid in Christmas Story with all of the clothing who falls over and cannot get up) Despite the weather I still managed to take a couple of walks each day with Sparky (nature calls) and used my elliptical at home.

Another view of Sparky and me walking down the street.

This is the view from my front porch. The Quaker Meeting House was built in 1766 and with snow it is just beautiful.

Another view of the Meeting House. I feel blessed to live here and have Deb's farm behind me and the Meeting House in front of our home.

Despite the snow and having to stay indoors, I made a point of getting some exercise. It may not have been up to my usual levels, but I feel in these circumstances you have to "go with the flow." I really enjoyed the time at home and the luxury of not having to commute to work and having time to relax a bit. We also made a point of having some hearty but healthy food around.

I want to take this time to acknowledge all of the people who care for horses on their properties. You all have a challenging job, especially in bad weather. I salute you for your dedication to the horses in your care. A special "thank you" to the wonderful lady who takes care of my Nitro, I know that these two storms have been tough on you. This weekend I am planning a long visit at the farm.

Happy, healthy trails. Stay warm and dry.