Afraid? Need courage to lose weight or get fit? Here you go...

#RitaHutchesonCobbs 2012 to 2016

The middle of my losing over 300lbs

Fear. Anxiety. These emotions will paralyze me. There are so many factors that happens when someone has this happen. It grips, freezes physical abilities, brain goes into fast thinking, blood goes to the head, heart races and our reactions are gone. Not all these things happen, but I have had this happen and it frightened me more that it happened rather than being afraid. I knew that I had to face my fear, the one thing that made me anxious, and deal with it, let it go. I won't put myself in a dangerous place, but I won't let it rule my moment ever again. When that situation happened to me, I was at a medical facility and there was a person in the building that I did not feel was a safe person. Those working went beyond their job and took it upon themselves to make me feel safe. I knew leaving that I had to face this and not allow the person, the emotions I felt or, being a faith person, the enemy control me any longer.

Now, you may not have a physical person to relate to as I did. There may be hurts or hangups that you face. Whatever you deal with that causes you to fear or be anxious to start your journey to a healthy life-style, that is where you have to begin. Fear is the root of every wrong or sin that exists. I use to think it was jealousy; however, it makes sense when you think about it. Fear of someone succeeding or, as my father once said, just being born, brings out the jealousy in some people. The root of why may never be known, but it has to be dealt with. Forgiving is the first step to healing. Then learning to love. Finally letting it go.

When fear steps up to home plate and wants to bat a home run on your emotions and destroy the winning goals of your tournament, then here are some things you can do to be a winner!

*  Fix your eyes on the prize. Create an inspiration board to have the ultimate focus in front of you all the time. Use photographs of what you want to wear or reasons for living healthier.
*  Use inspirational verses or quotes written on index cards (see earlier blog post about this).
*  Listen to uplifting music or worship and praise music to motivate your spirit to a positive place.
*  Step back from the situation and process it. Think twice, as my grandmother might have said.
*  Get a dog, a Bible, and choose not to let this fear erase the courage you have already built!

Pets have proven to lift peoples spirits and even get them moving. They need attention and dogs, especially, need walked.

#RitaHutchesonCobbs with #RomeoFurCobbs

Why a Bible? There are so many passages to encourage, like the Psalms and I Corinthians 13 to love. Choose courage regardless. Self-talk through a crises, but practice when things are good. You can't be ready for the difficulties of life if you are prepared during the good times. My grandparents would plant huge gardens during the summer then can and freeze vegetables. Why? So that during the winter, they would have food for their family. Building your courage is no different. It combats the fear in your life. Fear isn't worth the time or energy it takes to pet, encourage or even create imaginary fantasies about. Courage is love, joy and happiness within your space and that of those around you. 

The people that once frightened me, hurt me at one time in my life, no longer hold me prisoner, I unlocked those chains a long time ago. However, loving God and wanting to live the example of His Son Jesus, I wrote prayers for them. I don't have the strength, words or power  with in myself at times to know what to say or do it, so I wrote my thoughts out on paper. I express to God my thoughts and love and ask for forgiveness for my latest thoughts or yet another hurt they may have caused, if any. You may have to continually forgive and love harder. Life does that sometimes, but it's not the person we are fighting for, it's the enemy, the prince of darkness. Know that fear is from that place too. Courage, hope, and love comes from the Father. He gave grace and forgiveness to me when I didn't deserve it, so why would I not show even more grace and forgiveness. It's because of love that fear changes, so do our hearts and only then can we begin to move to a healthier lifestyle with food, fitness and life as a whole. We have to realize there are no excuses.

Hugs, Rita

Portion Control...Food? Well, that too...

 #RitaHutchesonCobbs 

Portions. Not something we want to talk about. We want to go to the restaurant that gives us the biggest bang for the buck or buy one get one free. Then we go to the human food troughs and eat until we need a wheelbarrow to roll us from the barn. It wasn't until I bought a food scale, measuring cups, ladles with measurements, and began reading labels that I had a rude awakening. I had no idea that I, me, this southern gal who loved to cook, bake and prepare three huge home cooked meals every day with desserts for my family, was in trouble. I repented of many things regarding food, like giving my children soda, sugar, just to name two. I have photographs of meals I use to make... seriously!

It would be easy for me to tell you how many cookies or almonds would be a serving. Then it would be easier for me to tell you that maybe a serving each of apple, orange, banana, yogurt, tomatoes, egg, popcorn might be equal to their nutritional value...or is it. The point it, when you start measuring and weighing, then you find out that you aren't getting enough of the good food, but too much of the bad foods. Portions and balance can make both, healthy choices. Did you hear that right? Yes, you did. Scripture even says that moderation...portions.

A few cookies made of flour, sugar and fat won't sustain your appetite like a food that is delicious in flavor and full of protein will. Everything about your changes when you start realizing that portions being watched and honored, brings your waistline to a healthy place, your skin brighter, endurance longer, oxygen to the brain, soul happier and healthier heart. Then there is this realization I wanted to save...measure a glass of wine or beer. Then count the calories. A lot of people think a full glass of wine is a serving, but it is not. There are a lot of calories even in light beer as well as a serving of wine.

Learn to read labels and the ingredients of food and beverages. I have to know every term for gluten and nuts due to allergies. I won't buy ice cream for special occasions unless I can read and pronounce every ingredient on the label. Frozen strawberries? I went to purchase some because I had ran out of those in my freezer. The first bag I picked up at the store had as the first ingredient, sugar. Seriously! Take your time, read, and be in the know. It can make this much difference....

In this photograph, I had lost 30 pounds in the left photo, 450lbs to 420lbs...

in the photograph on the right, I had reached my goal of 168lbs...

What difference can portions and reading labels make??

Over 300lbs! Just saying...

At some point in your life you have to realize that you hold the scales in your hands. You have the power of not only portion control on foods, weighing each food and beverage, but you have to weight other areas of your life. If you carry anger, resentment, hurt, bitterness of life-experience in your life and blaming this healthy situation on something that happened. At some point you have to face it, forgive it, and let it go. Love does that. Hope moves you forward. You have to find a way to not only take care of your food addiction, but you have to find a way to take care of your emotional addiction. You can continue to feed emotions because then you feed your soul and body with food. This may not be you, but fear is the source of all sin, problems, habits and hangups. From there other things grows. Settle it, deal with it and delete it...move forward. My life has forever changed because in the past three-years, I have learned these very things. You can do it too. The three-hundred pounds of body weight was nothing compared to the weight of burden lifted from my shoulders when I forgave and moved to loving and praying for those who had hurt me. Just do it...deal with it...delete it...let it go! 

Hugs, Rita

Can I eat out while losing weight? Plus when you have no support...

#RitaHutchesonCobbs 

It has gotten so much easier to focus on losing weight, maintain goal weight and to get fit at the same time. However, there are so many plans to lose weight and you have to do your homework. It is the same for eating out. Restaurants have put their menus online with all the ingredients as well as the nutritional values of the foods in the meal, including portions, calories, fats, carbs, etc. So, when a friend says they are going to a particular place to eat, you can excuse yourself to the bathroom, call me as one friend did lol, look up the place and decide what you can eat.

I can always find something even at the ice cream shop to enjoy, even if it means water with lemon! It's the company you are going to enjoy. That is what we as a society have forgotten. We feed everything instead of thinking through our choices. In our family, we have moved from food celebrations and rewards to activities. Less things to dust and less inches on our thighs. Just saying...

One item on many menus that I was surprised to find is oatmeal. I had no idea the number of restaurants, especially that services breakfast at some point in the day, has oatmeal with many variations on their menu. I went to one restaurant that had nothing on their menu I wanted but oatmeal. Did you know that oatmeal can be made without oats? Check and see... This is oatmeal made without oatmeal...I won't tell you anything more...

Eating out menus are available online and through apps. If not, then give them a call. Then if nothing more, focus on lean meats, fish, broiled or grilled chicken, with no seasoning, oil or butter, make sure you ask for those things. Then get steamed vegetables with no seasoning. If you get a salad ask for fat-free dressing or lemon juice. Have water with lemon to drink. You can add fresh fruit from the salad bar to your water, like pineapple, strawberries, blueberries for example. Don't be intimidated by doing this. It has become very popular to do all these things that some restaurants in parts of the world are doing all these things already. I have water bottles with tiny filters (baskets) to hold the fresh fruit! You can be a trend setter.

No support or someone that says, "Oh, one bite won't hurt you!" or "Once won't hurt you," well, at my age, I can't afford to do either or consider a cheating moment. I workout to get the treats I won't, but I usually have iced coffee instead. I do enjoy cake or ice cream but I workout big time for those things and know when they are coming my way. I make a huge southern style breakfast for Christmas, I prepare my body and mind for that dinner. You can plan as well.

I have been where there is no support. I have lived the life that was so dysfunctional that I had to have every meal planned, grocery list exact, every penny accounted for. I don't live that way now. I have basic ingredients on hand, staple items, so that if I plan for certain meals on Monday and Tuesday nights, but decide to have something different, it is a total good situation in our home. If someone calls and asks us to meet for dinner or lunch, then I am flexible to make that happen with our meal plan. I still workout, have our activities of sports and know that we will be alright. The point is, live happy, not stressed out while focusing on losing weight or getting fit. Make it a lifestyle. Lose weight slowly so that it does become a "weigh" of life. 

I have lived every situation this life could bring. People have come to me and given excuses for not losing weight, lack of support, fear of wrinkles, finances to life-experiences... There are no excuses to live healthy. I am living proof of that. Eating out doesn't have to be another excuse. It can be fun! Know that even when you are moving to living healthy, you are living an example. It may be a day to years before others take note and begin supporting you or decided to change their lives as well. Regardless, you may be on your own. It is your responsibility to move forward. It is you that has to make your life changes and you have to make the decision. It is not someone else responsibility to make you happy or even encourage you to achieve this or any goal. You will have to decide to inspire yourself. Make index cards, inspiration board, go to weight loss groups or supports if needed, go to the gym to be with like minded people...you have to find what is best for you. It may require finding a new group of friends and, sorry to say, you may have to find new family. This is an overall healthy way of living. God may not expect you to leave what you know, but change what you knew. It is time to recreate our plate in every area of our lives. Let's do this! 

Hugs, Rita

Confession of a Magazine Junkie...

#RitaHutchesonCobbs

Yup, sorta sorry for loving magazines...

I have been reading everything I can get my hands on about people who have become minimalist. This has been something I have been doing for years. A portion of my life was without my willingness to do so. I was forced into shedding, if you will, beyond my personal desire and I did so kicking and screaming in my heart and soul, but didn't let it all come out for all to see. Then life-experiences happened with nature and life. However, regardless why I shed things, I needed it to happen. I have read articles to books about cleaning out emails to computer documents to closets. I suppose that is my love for organizing things and I think I am pretty good at it...but...

I love to have a few things...tooooo many of them. Books. I love books. It doesn't matter what they are about, well, I draw the line at blood and guts to trashy books. I love to read. I did not in school, probably because they made me. I had an English teacher my first year of college that opened the world of reading for me and I have horded books ever since. The other thing I love is magazines. I use to collect them on art and cooking. Now it's on travel and fashion. I love to see the world from my happy place. I get to see all these amazing places, go there in my mind using all my creative avenues and make meals based on the various places I see. Then seeing the younger generation wear some of the most amazing clothing, textiles and fabrics is beautiful. I love to sew, although I have little time to do so. It brings my creativity to the surface for just a short time. 

I take photographs of the things I want to remember, quotes or style combinations, restaurant meals of places here and there. I donate the magazines or leave them at the coffee shops for others to enjoy. I file away the moments of respite and relax in the evenings with my little glimpses of my family of stylish people visiting far away places. However, I know this is all crazed paper, photo-shopped and maybe no real, but...it is my little time in my happy place bubble..."learning how to dress," as my best friend calls it lol, and visiting places that you probably have already been. I smile a lot and have a trip or two down the road...then I shop, finding one snack item I might have seen in another country, right on my grocer shelf...

Bedtime snacking and reading seem to go together, but when I found beet hummus, I about died on the spot. There was carrot too. I can't remember where I had seen this in a magazine, maybe Greece. I will tell you that I have found something else to make at home. Hummus. A great snack anytime and can be made yourself and with a lot less fat...find your favorite ingredients and see what you come up with...

I am thankful for bookstores and coffee shops. I don't visit either often, but I do like to stop by on occasion and flip through the magazines and books. Someone sent me subscriptions to a couple of magazines this past year. Then I got two more last month. I am grateful and have no idea where they came from. Maybe someone is trying to tell me something, just kidding...However, respite and relaxation comes in a thousand ways if we just look for them. It can begin with a list of gratitudes, writing notes to those needing encouragement, reading to an elder person, beginning a journal of happy thoughts, reading the Bible starting with Psalms...whatever your venue is, do it. Start with one-minute then move to five-minutes of allotted happy time. It can make a big difference in your attitude and how other see you. 

I love the smell of a new magazine, but more so of holding and opening a book. There is something about books, old or new. I have an ereader, use it often, but books... ((sigh, cleansing breath))... I challenge you to revisit reading...it's better than eating your way to sleep. 

Hugs, Rita

Getting 7-8 hours of sleep is essential to living a healthy lifestyle!

Set your clock...don't give up...it takes time to make sleep at habit.

Thirty-days...that has always been my goal in adding a new or changing an old habit!

What do I eat? ((Gulp)) Maybe I shouldn't say...

#RitaHutchesonCobbs

from the #KitchenWithAHouseAttached

Since the news article the local television station did, I have had a number of questions asked of me. One of the things I have been most asked has been, "What do you eat on a regular basis?" I usually eat vegan, but I do add fish and eggs often. I am not a sold out vegan as one of my closest friends keeps encouraging. I will always love the clean eating side of life, but I so love my eggs. 

Since reaching my main goal weight, I am eating proteins and raw to steamed vegetables focusing on the greens then adding fresh fruit low in sugar. However, the focal eating to lose weight or maintain is a bit more than someone building muscle, which I am to fill up and tighten skin. Three rules I have learned to losing weight are: eat more to lose weight, eat the right foods in balance portions, and have a workout routine. 

I hear people giving up one item or the other, carbs, sugars, etc. I don't like that idea because everything has it's place on your plate. They benefit in someway. With that said, I am just as guilty so I can't judge. I will skip the bread on a burger or sandwich and go for the lettuce bun. I won't intake any fat that is beyond a 0.5 on the ingredients and if it has fat at all, I will weight my options, "Is this really worth it?" I will eat sugar in a food item before I will eat fat. Just saying...

I don't do oil regardless what society or reports say that it is good for me. They can write on. I won't eat something because it has "good fat" either. My thighs disagree as do the scales that any fat is good for my heart, body and soul, sorry people that go to the trouble of writing these things! I will save my "fat" money for coffee thank you very much!

Also, workout before you eat something with calories, fat, carbs, sugar, whatever...then you will think to yourself, "Now, is it worth my workout time and calories burned?" Don't deprive yourself of something you really want. Sometimes you mind craves something your body really doesn't need. Sin is sin and our body is the temple of God...we will stand before Him and give an account for every BLT, bite, lick and taste, good-bad-ugly...along with every social media post we offer...another blog post for another day lol.

So, here is a slip from my food journal, 

which, yes, I keep every single day!

Breakfast:

1 cup old-fashion oatmeal made with fat-free milk

1 banana sliced in oatmeal

1 teaspoon raisins (I don't care much for raisins)

1 egg scrambled

1 cup of coffee, black (you can learn to like it too)

Snack:

celery sticks

carrots

Garrett's Dip  

Lunch:

3 ounces of lean turkey, cubed

3 cups of garden salad mixed with shredded cabbage

1 tablespoon fat-free Italian dressing (I never add much dressing to anything)

water with lemon to drink

Snack:

1 apple

2 tablespoons of soybutter

Supper:

4 ounces broiled wild salmon

1/2 cup steamed green beans

1 cup boiled turnip greens (prepared w/o seasoning)

1/2 beets, cooked

water with lemon (add lime) to drink

Snack:

1 cup of diced cantaloupe/watermelon

1 light string cheese

* I have to have a protein at bedtime or I will be up at 3am grazing lol

Seasonings for food is easier today than ever. Spray butters have no fat! Salad dressings come in a variety of flavors that are also fat-free. A rule of thumb for sauces, salad dressings, or anything to top your foods, it if you can see through it then bother to read the label. Garrett likes the fat-free ranch salad dressing, but I don't. He on the other hand doesn't like the fat-free Italian; however, he has no idea that I use the FFI on green beans. 

Rarely can I eat all my food, so suppers sometimes divided in half for lunch the following day. When I eat out, I ask for a to-go box to but my meal in half before I start eating so that I cut the calories and have the correct portion sizes. There are restaurants that will do this before they bring the meal out to the table. Also, ask the servers to not bring bread to the table and if salad is a staple at that location, ask for dressing on the side or a fat-free option with no bread toppings or added cheese. 

Challenge yourself to eat vegetables as close to raw as possible and without seasoning for thirty-days. You will be amazed at the flavors you will discover. With my family, it became fun to add a new vegetable every week. We food so many ways to enjoy leek, funnel, many types of lettuce and cabbage. I had no idea there were so many types of peppers and rooted vegetables. Spaghetti squash became our new pasta, no calories whatsoever. 

Maybe these tips will help in some way to get you going. I have so many things to share and recipes that I am bursting to tell you. As time goes by, I will get them all out. I love this new lifestyle and you are making your first steps in getting there. Imagine, one month from now, six-months, one-year, five-years...for me it's been almost six-years! SIX-YEARS of making my decision to change my life...three-years of maintaining my weight...you can do this too, just dump the excuses!

Hugs, Rita

Feasting the Mind...

#RitaHutchesonCobbs

The mind feasts on what it is focused on. What is your focus? I have heard our pastor, Doug Ripley, say this repeatedly, "When your eyes look at something, it has taken a photograph of it. Then your mind will reply it again and again." I got to think about that during my devotional time one morning. What I feast my mind on, think about, is what I'm devoting my energy, soul, and giving my time to. 

I had to stop going to restaurants that offered general admission to the human food trough. I grazed from one end of the buffet to the other. My parents use to go to one restaurant in their city at 3:45 pm in the afternoon so that they could enjoy the benefits of the 4:00 buffet additions but a the lunch prices. At 4:00 pm, the price was raised. Now, before you belittle them, they got the senior rate which was good from opening to closing. However, many did the same thing I am sure. We usually participated in these buffets on Sundays. Chinese was our favorite usually. 

Just like the buffets, our minds can feast on the good things that will make us healthy and strong or on the bad things that will decline our nature a little at a time. So often, we don't realize that our appetites are hungry and thirsty for something more pleasing until we are too deep in the harsh things until we are waiting in line and buffet is empty and there we stand, waiting for more. It is then that we have a decision to make. Get made at ourselves for making the choices we have made or at those we expect to feed us our pleasures. 

Which is it? Who are you expecting to feed you? Which buffet are you feasting on? The eye takes a photograph that the mind will treasure for a lifetime. We need to refocus our minds on the good things God has blessed us with. We need to make a u-turn and change our direction. We have nobody to blame, no excuses to give. It's a choice. Let's get our minds, souls, hearts and bodies healthy and strong, pleasing to God and pleasing to ourselves. 

Hugs, Rita

Banana Bread Recipe with Pumpkin Seeds

A box of bananas goes a long way when baking!

#KitchenWithAHouseAttached

A friend gave me a box of overripe bananas. I can't tell you how happy this girl was. I love to cook and bake especially since moving into my cute little house. I went five years without a kitchen. During that time, I use a microwave, two-eye burner, toaster over, and sever crockpots! Yup, ask my friends...I was the Crockpot Queen and could absolutely cook anything in those crockpots. I was challenged one year to make the whole Thanksgiving dinner including dessert in the crockpots and I succeeded. However, when I moved, I sold all of them, keeping one that I found stored and it belonged to my mother. When my Sunday School teacher asked me what I wanted her to pray for as I was looking to relocate, I asked her to pray for a kitchen with a house attached. I am a happy girl, but then, it don't take much. Bananas are proof of that. So, when life gives you bananas, what do you do? Make banana bread, banana muffins, banana pancakes and frozen bananas for smoothies! 

The recipe for this banana bread is in another blog post, but I pour the batter into loaf pans instead of a skillet, skip the chocolate chips and top the loaves with roasted pumpkin seeds, shelled. I spray the baking pans with cooking spray. I don't use oil or butter. I do have butter listed in the recipe, but I always use applesauce. Little things like this save calories and the gluten-free factor gives better endurance and lessens body inflammation. I have a friend that likes hot peppers in her banana bread. I made the mistake of laying out a loaf from the freezer for her and a regular recipe loaf for our neighbor. Garrett took the "hot" loaf to the neighbor! Oh dear, goodness...so lesson learned...label carefully especially if you use nuts in your baking. 

I hope you enjoy your kitchen and be thankful for every inch of it. When one doesn't have one, it gives an opportunity to complain and whine or look at it as an adventure of creativity. I turned my challenges into victories and thanksgivings. When there seems to be no light in your moments of time, remember the choices you make because victory is baking. Hope will rise. 

Hugs, Rita

The story of the Buttermilk Pie Recipe...Work for It!!! Seriously!

Buttermilk Pie from the #KitchenWithAHouseAttached

One day, out of the blue, my mother mentioned buttermilk pies. I had never heard of a buttermilk pie until that very moment. I was curious. I don't like buttermilk, never have and never will...BUT...there is something deliciously heavenly about baking with buttermilk. You can't taste it, can't reason with it, don't want to understand it...you just know the difference when you cook with it. Everything is better when you something calls for milk...use buttermilk instead. So...I had to know...

I looked in my old cookbook collection and found a buttermilk recipe. I wrote down the ingredients and headed to the grocer. I found everything I needed plus a few other items and headed to the checkout. The guy in front of me had regular buttermilk and I had fat-free. I thought how cool is that. He was young so that caught my attention, but then so did the array of chocolate candy in front of me. Obviously, I have a short attention span. Hey, chocolate will love your thighs forever and a guy might not! I'm realistic.

It was only a second later he said, "You must be making a buttermilk pie." Seriously! I replied, "Yes, are you?" He told me he was. Bingo! No, not what you think, but I did give him my number (WINK, think is fun...) I asked him where he got his recipe because I was a bit overwhelmed with the one I had. He told me he used his grandmother's recipe. I asked him if I gave him my number would he text me a copy of the recipe. I told the cashier that she was the witness if he was dangerous, but said, "I seriously believe you are safe, because you are, one, buying buttermilk, two, you are baking your grandmother's buttermilk pie!" So, he texted me a photograph of a faded, well used index card with a recipe wrote out in what I imagined his grandmother wrote out in a blue inked pen from the buttermilk home delivery man from back in the day (Remember Pet Milk Company? I have a foggy memory of one). I've only heard from him one other time and that was the day after asking how the recipe turned out. I texted back a photo. That was about a year ago.

I made two pies this past weekend and shared them with friends. The pies taste nothing like buttermilk, but instead a bit sweet and the texture is a custard. My mother said that maybe cutting back on the sugar a bit would help. I do substitute the sugar with Splenda and honey, use fat-free buttermilk, gluten-free flour crust and substitute as much as I can to create a healthier dessert while satisfying not only my sweet tooth which is seriously my throne in the flesh and my thighs, thank you very much! Regardless, using the traditional recipe or creating your own...

...Work for it!

Go the extra mile before indulging in any treat!

Get a dog to encourage your walking...buy a manual street bike!

Hugs, Rita

The life of a GymGirl! Just another challenge...

#RitaHutchesonCobbs: Life as #GymGirl

I am all about setting goals. I have an inspiration board and journals. I love to come up with fun things to challenge myself. I love how these things motivate me to press on for the things I want. In 2015, my goal was to join a gym. I had just come off crutches from surgery on my feet and it was exciting on December 31, 2014, to be fitted for new running shoes and go to the gym. I found out through my friend Anna that Benders was hiring so I applied. I began working for them the first week of January. I had no clue about gym equipment. Each week, I learned a bit more, joined a class, asked members how to use a piece of equipment and for their advice. I began my new adventure joining a new family. 

The first few times I was on the elliptical, I gentleman got on the one next to me. He apparently noticed I was a novice. He leaned over and asked if he could show me a few things. I was thrilled to learn how to use the resistance and that going backwards used a different set of muscles! He is a dentist in town and both he and his wife are such mentors to so many new people that have begun their workout journeys. Then another husband and wife have made the gym a lifestyle. He is former military, which I think regardless if you are active or not, you are forever military. She has taught me various ways to use the stair master. Climbing is the norm, but there are so many exercises you can do on the stair master. Then he has challenged me to go backwards on the treadmill! He runs backwards. All of this sounds extreme and certainly not a typical gym experience. I am up for the party and the challenge. My friends don't do these things, they follow the diagram on the machines and do exactly what is required. 

Myths of the gym that I discovered weren't something I noticed as much as the things I have heard. People won't come to the gym because they are afraid people will look at them or watch them. They are afraid people will laugh. Then I have heard they won't go to the gym because they don't have the right clothing. All these things are excuses. Nobody watches anyone else. Gym people go with an agenda. They have a certain amount of time to get their focal point done and they do it. One day it may be arms, legs or another focal point. They have one to two-hours usually and they are focused. Many times they have headphones on and don't know anything that is going on around them. If I watch someone, it is to see how they are doing an exercise so I can do it too. That's it. As far as clothes are concerned, just cover up. I don't want to see "stuff" hanging out...please...not on him and not on her. 

I have learned that doing three sets of ten, increasing the weights not the number works better for me. Some do two sets of eight or three sets of twelve. It is what works best for you and your body. Regardless, your mind will tell you that you can't do two and that you can't walk or run one-mile, but your body is able. Once you get past that pivotal point, your like, "See, I can do them too." I had to self-talk and well, pray. I was inactive, never doing anything. When I start the swimming portion of the tri-training, I will do a lot more of praying than self-talk I am sure!  

I saw a t-shirt the other day hat read, "I hate running." I am sorry to say, I am not one of those people. Ever since I started running and working out, I know many people that say that very thing. They hate running, exercising or whatever it is they are doing to stay healthy, strong or fit. Why? I have no idea, because I usually don't stay around to find out. I have also met a lot of people who run and workout to eat. Many of these people don't focus on what they eat and drink, but don't see how the food intake and workout routine balance together to benefit their health. One day, it will be a wake-up call, I am afraid. 

However, I love love love to run. I love love love to workout! I will be honest and say that one day is better for me than another. I can left the bar with weights on it and another I struggle to left the bar. Then one day I can run ten-miles and another I can go on thirty. It doesn't matter...I am out there. I am not pretty working out. I sweat, I stink and I have humid hair. So, no excuses...sit by me.

CHALLENGE:

Consider the gym. Ask if they have a week free so you can try it!

Go ride the bike during your favorite television show.

Some come to the gym where I go, watch their favorite game show for an hour and ride.

Ball games is another great time to workout all the excitement!

DID YOU KNOW: 

Five-minutes on the treadmill releases gym

oxygen to the brain for better decision making?

Try it...see for yourself...

Hugs, Rita

Good Feels Good!

#RitaHutchesonCobbs at #Startbucks

I will have to come clean and be honest...I had to take a selfie at my local Starbucks with their latest slogan, "Good Feels Good!" I couldn't help myself! Good, indeed, does feel good! The only thing more I could come up with that felt better was happiness, joy, and being totally dipped in delicious guilt free chocolate. I know, I am way to simple, but that's the truth. Coffee would be in close running for those. I am a junkie. I tried a twelve-step for coffee, but instead they helped me with the foodaholic situation...chocolate isn't going anywhere...not enough steps anywhere, sorry. Totally off the point, goodness...

Good feels Good. Let's face it. When we do something good for another person, we feel good deep down inside. The feeling goes with us, but when we start sharing what we have done, have you noticed how the light from that good deed slowly shines within us a bit less. It's crazy how that happens. We still feel good about what we did, but just not so much so. Maybe that is why the Bible, throughout, talks about doing good in secret. Sometimes, leaving a note, a tiny gift or doing a task for another person in secret gives us a reward all by itself. It brings a new piece to our healthy lifestyle that wasn't there before. We aren't focusing on ourselves as much.

One area that we and you can give back is in little secret ways for our family, our neighbors or even strangers. As a single parent, I have a budget, it's no secret because it's true for most families like us. Last winter, Garrett needed a new jacket. Well, if you know Garrett, he likes the big sports jackets. I couldn't find an Alabama coat in his size, but I found a Falcon's jacket and ordered it. I was telling my bestfriend over the phone about it and the cost while waiting for my coffee at Target one afternoon. I left my book on the table and had planned to sit for a moment and read before shopping. When I went back to the table with my drink and opened my book, the exact amount for the jacket fell out. It was not a cheap jacket. I cried instantly and screamed. We have no idea who put it there, but what a huge blessing that was for this momma. 

Another way you and I can help is through community causes. There are so many opportunities to pick from. Garrett and I are run/walkers. I like to pick races that benefit something for us to signup for. When we started going to our church we met, Chris and his family. It was family at first sight. Garrett hits the door running after church to find Christ. They communicate with an ipad and without words. Each year there is a walk to raise money for ALS research and funding. Due to camp, we weren't able to walk this year, but we supported the cause. If you can't participate in events like this, offer to sponsor someone. Run/walkers are everywhere and they can participate in your name if you like. Some of the causes we have participated in raise money for autism, breast cancer research, Alzheimer's, veterans, hospice, Special Olympics, and so much more...

Regardless of the cause, get moving. Be active in helping others. I challenge you to put the excuses aside, negativity and reasons why not...walk for a cause, run across the finish line to changing the space around you for a healthier lifestyle. Living an example will change not only your life but those around you. Make believers of others by living as a giver. 

Hugs, Rita

Getting Active is TOOOO Expensive? Really!

#RitaHutchesonCobbs with #SpecialOlympics

I think I can simply stop here. Not write another word. Getting active is not expensive. That in itself is just another excuse. Recently, it was such an honor to be featured for my weight loss. Since then, I have been stopped and messaged by so many making the decision to get healthy with weight loss and getting active. Some are just getting active who are at goal weight, but they realize things can go bad fast. One thing everyone I have met has said, "I won't forget your words, regardless of the whole interview...No excuses!" There are none.

Getting active is just another choice. One of the ladies I met this week, told me that she had been praying for a husband. She was bold enough to tell God that she wanted a man in her life. She started walking at a local park and this is what she prayed over and over. One day, a gentleman she had met out and about visited her church. He met her for one of the walks. They are married today and, I might add, they lost just over twenty-pounds in the process. It didn't cost them anything and they gained a whole lot more personally.

I'm not saying that you too will find your true love by walking and praying at the park, what I am saying is that you can find ways to get healthy for free. Parks have walking trails, perfectly safe with all types of activity on the grounds plus you can carry your phone. Then there are volunteer opportunities like Special Olympics. Call your local parks and recreation to see what opportunities they have available for all ages. They may need adults to help with children and teen programs. Our local group has senior programs, children, teens and a lunch bunch. There is even a square dancing group.

For me, I volunteer and participate with Special Olympics. I love this bunch. I haven't bowled in a while, but I take my son, Garrett, to all the activities they have to offer. Golf is his gift, but the various activities keep him active. They look for adults to play unified and just to interact with them. Garrett bowls on Monday, swims on Tuesday, golfs on Wednesday and depending on the season, we have bocce ball, horseback riding, basketball and run/walking the rest of the week. Garrett can't do these activities by himself, he need supervision and this is true for most of those who participate in Special Olympics. I am a terrible bowler with the nickname, "Gutter Girl," but I have fun and I am ever present with them. That is all they are looking for.

This morning, I was telling the class I lead to do eight exercises with vegetable cans before opening them for supper. While watching television, stand up and march during the commercials. When sitting down in a chair, load the heels and do four squats before actually sitting or going to a standing position. While waiting for an appointment, do leg lifts one at a time, let the people around you think you are crazy...they probably met me first lol! Anytime you have the opportunity practice crunches, overhead arm stretches, twist a jar with a ball. So many things you can do just while waiting. I think "Waiting" is the best workout opportunity ever!

The road is also free. Start walking. Speak to your neighbors, force yourself. Invite them to walk with you. It's a start to stepping out of those comfort zones. Who knows, you might meet your, "True Love, Your Prince Charming or Princess." Garrett said that while he was watching a movie the other day and I thought it was the sweetest thing. He will be my forever prince, my motivator to live a healthy lifestyle because I want to be around a long time to care for him. I am responsible for my choices and my decisions. I don't have to stand before anyone and give account for what you do or my neighbor does, I have to stand alone and be responsible. I want to live with the right decision, no regrets, no excuses.

What are using as an excuse to not be active?

Isn't it time to move it out of the way?

Why not throw it away and get moving?

What's holding you back...

Hugs, Rita

Tips for Shopping and Losing Weight...

#RitaHutchesonCobbs Dress before, size 32...

I love taking personality tests! They aren't done as often now, but when I worked in suit world, I loved going to conferences where they had us take them. I am all about the prize. This is why I am invited to parties, showers, the next great gadget my friends are selling. I am always the monkey or whatever ever animal represents the shoot-gun car rider, cheering everyone on as we travel, following the leader who is going to the fun places at our destination. I have ADHD and look at all the positive side of everything. I drive people crazy because I am always happy and bouncy. But...I like to know that when I set a goal, I will win something at the end. I have found on this particular journey, most people are that way too. They just hide it well. I, however, have no secrets, obviously...

Setting goals for whatever you are seeking to achieve is better accomplished when there are rewards at end, but even more tangible if there are small goodies along the way. As I lost weight, I set goals of five-pounds. I didn't have too many rewards at the point, but when I got to twenty-five, I set a reward. At that time, I was big into art journaling. There was a marker set I really wanted. They were a few dollars per marker, so I would buy one marker for each milestone. Then when I got to one-hundred pounds, the rewards were of significant value to me. I would buy a new garment usually.

I know purchasing a new dress or a blouse sounds silly to some, but I don't shop and don't like to shop. As I lost weight, I went to the thrift stores and purchase my "transition" clothes to get to the next size. I didn't buy anything new or on clearance, didn't pay more than $1.50 maybe on any one item. I had no plans to wear them very long. So, buying something new was a treat.

I remember my first coat. I need to show that photo. I always wore a wrap. I couldn't find a coat large enough fit me. I had gone to a store on University Drive in Huntsville to buy something because it was Reward Day. I saw the coats and tried one on. I stood in front of the mirror and started crying. I could button the coat. I boat it. The next time I had someone take my photo in a jacket was when I needed one for a trip and I went to a department store. I tried on a size ten and it was too big, so I got an eight...It was an awesome moment and I had someone take my picture.

The key to weight loss success is making the decision to do it. Then stick to it regardless of what the circumstance or situation is in your life. There are no excuses to this because I am living proof of that. Then set non-food rewards for accomplishments no matter what your celebrations or success are, weight, work, school, or holidays. We have gotten crazed with rewarding those around us with ice cream trips, gas station stops and other places for a treat because we have done well in something. It is out of control. We have made the wrong decisions and our health is testimony to that. 

It's a simple decision with no excuses. 

Now, challenge...

make a chart, set simplistic goals and 

decide the rewards now. Let's get moving! 

REMEMBER: Set NONE Food Rewards!!

Hugs, Rita

Key Ring of Encouragement...

#RitaHutchesonCobbs

There is no easy way to begin this writing. I want to end it with a great way to be encouraged and to have faith in what your are doing, the goals you are pressing for and believing in yourself. However, I have to begin with why this particular key ring or key chain, if you will, is important. I have never shared this key ring with anyone, but it has gone everywhere with me. 

When I was unsure of the situation, saw someone that I was a bit concerned would burst my happy bubble, say something discouraging, or just needed a positive word or a scripture to encourage me, I would pull this out and hold it, read it or just carry it. I didn't put my faith in a key ring or the cards as a lucky charm, I put my faith in the words, in God, and slowly, still working on it, in myself.

I wrote a post about index cards and writing quotes, scripture, and thoughts to encourage you in the same way. Finding various ways to do this is important to get you through life-changing situations and crises so that you grow during these journeys we otherwise would rather not face at all. Growing is the key, if we let ourselves grow, then we will come out strong and better people. I found this to be true regardless what I have experienced. 

Thus, the key ring. When my husband left, I needed a new home church. He was staying at his family church and I knew that God wanted me to move on so He lead me to a church I had never been to before. The whole experience of going my first Sunday is so funny, but I will save it for another time. I went to Sunday School by myself and then on to Worship. During the opening, a group called "Divorce Care" popped up on the screen. I watched for it come back through and quickly wrote down the information. That night, I was there for the class. I started toward the end of the group, but OmyGoodness! Wow! I repeated the sessions that fall and was in awe of what I gained from the group members, our study guide and the leadership... 

Key Ring of Encouragement Directions

In the back of the study guide, I found a set of cards with scripture verses on one side and encouraging statements on the other. I cut them out, put them in self-stick plastic sheets found at any department office supply section, cut them half-inch from the card and punched a hole in the corner, added a key ring. 

Today, everything is much different than it was when my life forever changed. I never knew happiness could be like this. A friend text me the night that happened, saying she was going to be in town and wanted to meet for coffee. When we met, she was in awe of what had happened, but she said: "The chains have fallen, you are no longer in bondage to the past." She continued, "You have a choice to change it or continue living it." I decided that I would change my life. Healing has happened. The fear has been replaced with faith. Courage broke the chains. Freedom. Regardless how you stay focused, do it. Maybe it's a written word or a series of them. When you don't have anyone to encourage you, words can do that. Live the good words of this life, because the bad ones aren't worth the moment of memory.  Make your key ring of encouragement, then make one for a friend.

Hugs, Rita

www.twitter.com/ritahcobbs

Gluten Free Chicken and Dumplings Recipe...Full of Flavor!

Homemade Chicken and Dumplings with

boiled potatoes in beer with baked "fried" green tomatoes

and fresh cut off corn

#KitchenWithAHouseAttached

Everyone knows that I love to cook! I grew up in a home that we had southern breakfasts to suppers every single day. On Sundays, we went out for lunch rarely, but most of those Sunday dinners was my mother's fried chicken or pork chops. Then when I started my own kitchen, I not only made southern meals but added pastas, cheeses, homemade desserts and lots of fun dishes with eggs, sausages and beef. One of my grandmother's of the heart, taught me how to make dumplings the old fashion way. When there was a family gathering, we hit the dumplings, fried apple pies (she made me chocolate), and tea cakes. Yup, I can make them all! However, taking a recipe that use to make or finding one now and transforming it is something I absolutely love to do now! So, here is my revised chicken and dumplings recipe...(Sorry Mamaw)...

Chicken and Potatoes Prepared...

Chicken Breasts (at least 3 for this recipe)

Barbecue Sauce

Flavored Beer

Now, don't judge me, but this is absolutely the best way to make your chicken and potatoes, other than grilling... Take boneless, skinless chicken (at least 3 chicken breasts for this recipe) place them in a crock pot sprayed with cooking spray for easy cleanup. Layer them with your favorite bbq sauce. I prepare a lot of chicken at once and use it in various of recipes during the week or freeze it. Then place your potatoes on top. Pour one flavored beer over the whole thing (don't drink it! Tooooo many calories!). Let the crock pot cook for about 6 hours or until potatoes are tender and chicken is thoroughly cooked. When done, cut chicken in small pieces...it is ready for the dumplings.

Dumplings Recipe

1 cup Bisquick Gluten Free Mix

1/2 cup fat-free buttermilk 

2 tablespoons applesauce

1 egg, beaten

1 tablespoon cilantro 

dash of black pepper

Mix all the ingredients together thoroughly. 

Dough should be the consistency of biscuit dough. 

Chicken and Dumplings Recipe

3 cups fat-free vegetable broth

2 cups chicken breasts, chopped finely

1 cup frozen mixed vegetables, thawed

1/8 teaspoon thyme 

pinch of turmeric 

1/2 teaspoon sea salt (optional)

1/4 teaspoon black pepper

1 1/4 cup fat-free buttermilk

2 1/2 tablespoons cornstarch

In a boiler (yup, I am from the south), heat the broth, chicken, vegetables, thyme, turmeric, salt and pepper. In a bowl, mix buttermilk and cornstarch, whisking together smoothly, without lumps. Once the chicken broth mixture is heated, slowly stir in the milk mixture. Heat to a low boil. Gently drop the dumpling dough by rounded spoonfuls into the boiling chicken broth mixture. Reduce heat and cook uncovered for about 10 minutes. Cover and cook an additional 10 minutes. I place a wooden spoon across the boiler, tilting the lid so it won't boil over. Thanks to my mother, this trick is awesome, plus I like to watch the dumplings cook. Serve hot! 

Turmeric is a spice that is great to help with inflammation. I try to add it to recipes as well as cinnamon. The dumplings take on a different flavor when you add both of these. When I had flair-ups with fibromyalgia, various tricks like this made a difference so I use them now to help with Mamaw Hutty's arthritis. 

Enjoy! Hugs, Rita

Gluten-Free Fat-Free Tomato Pie Recipe! Oh so good!

#RitaHutchesonCobbs Tomato Pie Recipe

 from the #KitchenWithAHouseAttached

Oh sweet goodness! I am being trained by one of the absolutely, hands down, very best group fitness instructors ever...Ms Robin at the Hartselle Gym. Each week, she is amazing because she can count, instruct, lead and share a recipe! Week before last, it was a corn salad, this past week it was a tomato pie, both leaving my mouth watering and my mind craving. I had to try this one too. However, I had to tweak it a bit.

My neighbors, brought me fresh tomatoes, one brought green tomatoes so 

I baked "fried" Cajun tomatoes and the ripe red tomatoes, I made tomato pies. 

This has to be the most simple recipe ever.

The biggest thing is getting the cheeses and peeling the tomatoes.

With the original recipe, you can purchase pre-made pie crusts,

but I made my own crusts (stop rolling your eyes! lol)

Had to post a close up of the delicious ripe red sweet tomatoes...

yup, all one complete without commas sentence lol...

mouthwatering! 

Two pies ready for the oven! 

One pie will be for home, but the other is to share with my neighbors.

Now for the recipe I created and then I will post the ingredients for the original recipe...

Tomato Pie Filling  Recipe 

Gluten-free and Fat-free

4 tomatoes, peeled and sliced

1 teaspoon Italian seasoning

1 teaspoon cilantro

black pepper

1/2 cup green onion, chopped finely

2 cups fat-free shredded cheese (Kraft melts)

1 cup fat-free sour cream 

1 package Hidden Valley Ranch Mix

Preheat oven at 350 degrees. Once you have the pie crust in the 9 inch pie plate, lay the tomato slices around the bottom of the pie crust. Then sprinkle on top of the tomatoes the Italian seasoning, cilantro, and black pepper. In a bowl mix the remaining ingredients and spread evenly over the top of the tomatoes. I think next time I will use 2 cups of fat-free sour cream for more fluff on top...just thinking. I loved the seasoning popping through this pie. Crumbled turkey bacon would be great in on top of the tomatoes too. Bake at 350 degrees until top is lightly brown and crust is done, approx. 30 minutes.

Pie Crust Recipe

Gluten-free and Fat-free

1 1/2 cups 1-to-1 baking flour

1/2 sea salt, optional

2 tablespoons sugar

4 tablespoons fat-free margarine 

1 tablespoon cold water

1/8 teaspoon real vanilla

Mix the ingredients together. The dough will be a tiny bit sticky. If not, add a bit of flour. If it is too wet, add a bit of flour. Then pour it on wax paper dusted with flour. then roll out the dough thin to 10" to fit in the pie crust. Trim the excess dough off the plate.

I don't bake my pie crusts first, but my mother likes to. When baking both gluten-free and fat-free takes some playing with. I love to substitute any oils or butters with applesauce. The only time I have used fat-free margarine is here. I use fat-free spray butter, but it to me it seems better to use real butter or none at all. Apple sauce is a great replacement for oils of any kind. Then soy butter is another replacement for shortening in recipes, even here for the fat-free margarine.

This recipe is super easy with ready made crusts. However, saving the calories and fat in the filling is a rockin' awesome advantage to any dessert. Workout, take a family powerwalk to make up the difference. A friend of mine got a dog the other day to make her start walking! Imagine that. I think it will be great companionship too! Double fold. Hey, the dog might eat the pie crust dough if it's bad...((I'm kidding about that but ya know...)) Let's get moving and think about what we are eating and doing!

Hugs, Rita

Original Tomato Pie Recipe by Paula Deen

Gluten Free Biscuits Recipe

 Love my view on at any given time to enjoy a cup of coffee and whatever I'm baking!

#KitchenWithAHouseAttached

I love to bake! Nothing has changed about my love for cooking since losing weight, just my way of doing it. I have learned simple things that cut the calories and fat. Now, I find it a challenge to take a recipe that is high in calories and totally make it healthier. Homemade biscuits is one of those favorites in my house. A secret up front that we use in our household, is spray butter rather than butter. Spray butter has zero calories and no fat; however, PLEASE leave me some at the grocer!

Homemade Gluten Free Biscuits Recipe

2 1/3 cups 1-to-1 baking flour plus 2 tablespoons

2/3 cup fat-free buttermilk

2 1/2 teaspoons baking powder

1/2 teaspoon baking soda

2 tablespoons granulated sugar or Spenda or honey

1 teaspoon salt 

2 eggs (I use egg substitute)

Preheat the oven to 350 degrees. Prepare an area with a hand towel and a sheet of wax paper. Dust the wax paper with a bit of the baking flour. Mix all the ingredients together well. The dough will be gooey. Place the dough on the dusted wax paper and mead a bit. Then sprinkle with some of the excess flour. Roll out the dough and using a biscuit cutter, cut out the biscuits. I use a large mouth glass because my son likes large biscuits. Then place on a baking sheet sprayed with cooking spray. Bake at 350 degrees for 30 minutes or until done. I like to bake my biscuits slowly.

Play with the recipe. Add or take away. Here are some suggestions I have for baking gluten-free:
You may need more liquid depending on the sponginess of the dough once it is mixed together. Sometimes I add a bit of vanilla to my ingredients or honey as an addition touch.I have found to back of the liquid a bit. Dust the biscuit cutter with flour so that it doesn't stick to the dough. Firmly cut all the way through the dough and twist a tiny bit to get all the way through the dough.

Make it fun, but the exciting part is trying until you find the recipe you like best. If the biscuits are crumbly. Remember, that if you are working out and losing weight to go for a powerwalk, run or workout class to compensate for a biscuit. Consider a lean protein with the biscuit or eat it alone.

Enjoy! Hugs, Rita

Rita's Chicken Salad Recipe *UPDATED*

Rita's Chicken Salad Recipe

An all year favorite thing to enjoy...

When I made this salad last week, someone asked me for the recipe. After telling them it was on my blog, I went to find the link and post it for them. My mouth hit the table...rare, I know! The recipes were "back in the day" as Mamaw Hutty would say...OmyGosh! I have played with this chicken salad recipe and now I really like this one. The protein pops and the fat bottoms out. You can add more fruit if you like and leave off the nuts which takes away more fat and makes it allergy friendly for those coming to your meal you don't know much about. So, let's make an anytime picnic then I will share a family story at the end!

Rita's Chicken Salad Recipe

3 large chicken breasts, skinless

1 16 ounce fat-free sour cream

1 package Hidden Valley Ranch Mix

1 cup green grapes, sliced in half

1 cup pineapple chunks, drained

3 Tablespoons, sunflower seeds

black pepper, cilantro, Italian seasoning - pinch of each

* I have added apple chunks and raisins to the salad as well. 

First, I cook my chicken in large batches in the crock pot. I spray my crock pot with cooking spray, layer my chicken with chicken, bbq sauce, black pepper. Then I pour a favored beer over all that. I know, crazy but oh so good! Cook for 6 hours or until chicken is done. 

Chopped chicken into small chunks or shred whichever works best for you. Then mix all the ingredients together and serve with fresh fruit. Chilled is best and will last several days in the fridge. Kids can help make this with you and helps with fine motor skills if you are a caregiver (just a thought). 

Family Story...

Living Room Picnic!

When my boys were little, one of our favorite things to do was have a living room picnic. One of the homes we lived in had almost white carpet too. Not being your tradition mother, I was creative at times with meals. This particular time, I spread a quilt on the living room floor and served a complete spaghetti dinner, red sauce, buttered up garlic bread and all BUT without utensils! Yup! I made sure their hands were clean of course, but that became one of their favorite requests all the way through their teens. When my dad lived with us in his last days, we had a meal like this but at the table just as one of my sons was off on a choir trip, it was his request. My dad tried to participate, not something my dad would have ever done, he said, "This is making a memory." Indeed. Making memories, sharing meals, passing recipes, taking a dish to a neighbor...we are making others and ourselves smiles for many days to come. Enjoy...

Hugs, Rita