Minnies Haven

Watercolor Series

In college, I majored in art, fully expecting to live my dream of being a painter. However, reality set in during my senior year. I would need to feed myself after I graduated and I was deathly afraid of becoming one of the classic "starving artists". I decided to take some graphics classes and left art behind for a 25-year career in advertising.

I recently returned to my first love-layering pigment on paper. But I was so wildly excited to be painting again that I simply couldn't focus. Every subject seemed worthy of capturing on paper. I painted landscapes, still life, portraits, and abstracts in watercolor, pastel, charcoal, acrylic and colored pencil. I flitted from subject to subject and from medium to medium with crazy abandon. It almost seemed that I had art attention deficit disorder.

Although I enjoyed creating again, I was vaguely dissatisfied with the process and the results. I had no individual style, nor a recognizable body of work. Every piece looked and felt completely different from the piece before it.

I spoke to my good friend and art mentor about my frustration. We discussed how individual artistic style takes years to achieve and often changes over the career of an artist. She cautioned that I couldn't expect it to come with out lots and lots of work. But she also had 3 very wise pieces of advice for me.

First, she asked me to decide which medium I felt most comfortable using. Which one helped me achieve my creative goals? That was a relatively easy response for me. Although I had always considered myself a water colorist, I had a newfound passion for pastel painting. My mentor suggested that I concentrate on that medium for a while and save the many others for a bit later in my career.

Her next suggestion really changed the way I practice my craft. She asked me to zero in on one single subject and then create many paintings of that subject. She said 20, 30, even 40 paintings may not be enough.

Focus, focus, focus. Let all the extraneous ideas and mediums fall to the wayside and ...focus.

And then, she simply said, "paint bigger." She told me that expanding my painting size would help my composition, my technique and my color sense.

I took her words to heart.

I had recently painted my first large pastel at 13 inches by 26 inches. It was an extreme close-up of stones in a riverbed. I decided that this "micro landscape" would be the new subject matter I would explore. I took photos of almost every riverbed in our county and cropped them closely, playing with the composition. Sometimes I added rocks or ripples, sometimes I subtracted them.

I painted Riverstone pastel landscapes, one after another. Each one was different from the preceding one and each forced me to work out new problems of placement or technique, color or form. They became almost abstract to me, devoid of meaning, just shape and hues on a 2-dimensional surface.

You would think that it would become boring, painting the same subject in the same size format and the same medium. But it wasn't at all. I looked forward to each one and always had the next one brewing in my mind. I've painted 25 Riverstones so far and 20 of them have sold through my galleries. I'm not sure I'm finished with them yet. There's probably 5 or 10 more in my future.

I feel that my work has improved immensely since I took on this exercise. My pastel paintings are much more confident, accomplished and unique than it was before I began to "focus." I don't feel so distracted when I begin to work on a piece. I have a concept and a goal in mind and I work steadfastly toward accomplishing them.

This first successful series has lead to others: one of historic houses in our town, another of flowers, and most recently, a series of extreme close-ups of trees. All have sold well.

Will I continue to paint this way? I don't really know. I may grow out of this exercise or I may expand and perfect it. But for the time being, it has given me an interesting and explorative way to structure my creativity. And to make money doing it!

Jill Stefani Wagner is a professional watercolor and pastel artist who loves layering pigment on paper. Her website at http://www.JillWagnerArt.com highlights some of her recent work. You can also visit her art blog to view daily watercolor and pastel paintings for sale.

TV series Watercolour challenge?

Does anybody remember the name of the young man
who won one of the series of watercolour challenge in the nineties?
I think his first name may have began with P

Wonderful series - wish it would come back. I don't remember names, but there is a lot online if you google Watercolour Challenge TV winners, and try

http://www.channel4.com/programmes/watercolour-challenge/episode-guide

How to Series - Painting Radiant Watercolor Portraits - DVD Preview

Arches Watercolor

If you are an artist using the medium of watercolor, you will want to avail yourself of the very finest surface upon which to work. This is one area you do not want to cut corners and go for cheap. It is one of the most important choices you will make before you begin your painting project.

Arches watercolor paper products have been sold since the fifteenth century (1492 to be exact). That's over 500 years of time to develop, test, and improve the product so that, now, you and I can benefit from some of the finest painting surfaces known in the arts.

Most of the artists who use Arches watercolor paper do so because they do not like the experience of working with products that don't match the quality of the champion. Once they have used the best, it is difficult to use paper of lesser quality. And no other product for this medium provides such a huge selection of sizes, surfaces, and formats for creative expression.

The original Arches watercolor paper is sometimes referred to as Natural White. It is the choice of leading watercolorists all over the world. The product we know today it the result of more than five centuries of manufacturing experience. It is a product you can rely on to always be consistent.

Arches watercolor papers are manufactured in Arch, France using the same process that has been developed over the centuries. The manufacturing process involves rolling the 100% cotton fiber through a heavy cylindrical mold. Even though the product is made in France, the pure cotton fiber is imported from Tennessee where the world's best cotton is still grown. The products are so durable that they will remain beautiful and vibrant for centuries without conservation, if stored and handled properly. They are acid-free, pH-neutral, gelatin-sized, and air-dried to make them much more durable and colorfast.

And this excellent artist's surface is not just for watercolors. Many artists use them also for drawing, calligraphy, gouache, printmaking, acrylics, and even digital printing.

There are three different texture types. There are rough, cold pressed, and hot pressed textures. The textures act quite differently on each type of texture so that the artist can get much different looking work depending upon the texture used. The more detail the artist wants to show will have a bearing on which texture she uses. Therefore, cold pressed paper would be used for the most detailed watercolor work.

No matter which surface you choose to work on, Arches Watercolor Paper will give you the best results. Learn more about watercolor paper and other products and techniques for watercolor painting at www.watercolor-instruction.com.

Watercolor Paper Question. I am painting my first large format (32 x 38 inches) on Arches 140 pound paper. ?

I cut the sheet from a roll and the sheet is still really tightly rolled. How do I flatten it?

You need to stretch the paper. This is done by immersing the paper FLAT in a tub of water. I use my bathtub for this. The water must be cold. Soak the paper for 15-20 minutes. Remove the paper from the water and allow it to drip dry for 5 minutes. You DO NOT want the paper to dry completely. While the paper is still damp, you need to lay it on a board and tape it down, or staple it to the board. This is stretching. You must use watercolor stretching tape, or a good staple gun. Tape or staple the paper about 1/4 inch from the edge. When stapling, place a staple in the middle of each side, then work from the middle to each end. With a sheet the size of yours, I would use at least 3-4 staples on each side of the middle staple. Make sure your staples are far enough in on the paper to allow for shrinkage when the paper dries. Too close to the edge and the staples will either pull out, or the paper will tear.
I have never had good luck with tape. I can never get it to stick. I have bought tape made specifically for stretching watercolor paper, but I can't get it to work.
The board I use to stretch my paper on is a piece of material formerly used in the construction industry. It is becoming harder to find here in the US because it's not being used anymore. I can't remember what it's called, but it is compressed paper. It is NOT MDF. Check with some smaller hardware stores or lumber companies. They may have some. Since it has fallen out of use for the construction industry, it will be hard to find. They may cut it to size for you because it comes in 8'x4' sheets. Have them cut it to at least 2 inches larger than your paper. If you are planning to paint a larger picture in the future, you may want to have a board even larger. I would suggest having several cut to different sizes to accommodate different sizes of paintings, large and small. The smallest I use is an 19"x25", which I can place several small size paintings on, or 1 - 18"x24" sheet of paper.
Once the paper is completely dry, it is stretched. It can now be worked.

Master Disaster with Susan Webb Tregay

Piece Watercolor Paint

Watercolors Arts for Kids

Involving children into artwork will assist them discover their creativity, creativeness, inventive skills and kill boredom without spending too much. Art is smart way for kids to express themselves, there are totally different sorts of creative expressions they could explore. Certainly one of them is watercolor painting.

Watercolors are easy to clean so children may easily use them. There are additionally completely different watercolour exercises that kids can do. For instance, the moist on moist technique. Let the children apply watercolour on a dry and wet piece of paper. Let them describe how making use of paint on dry and wet surfaces are completely different and where they are often used.

• With colour blending, let youngsters mix completely different colors and draw different pictures that they see around them.

• Black and white watercolour portray is one other great activity. Color your entire paper in black after which let it dry. After drying, draw on the black paper using white watercolour with their very own design. It is also performed the other means around, with the paper white and the watercolour designs in black.

• Thread painting makes use of thread which is dipped in paint. Organize the thread on the paper in no matter way you want. Then press and pull the thread creating designs on the paper.

• Use watercolour in coloring decorative gadgets that the youngsters made like paper maches.

• Watercolor painting can additionally be an incredible activity for parents and their kids. Everything these days is so quick-paced that we forget to spend extra time with family and children. Watercolour portray is a good way to slow down and luxuriate in life with our family.

When educating children with art, it may be very important perceive that what the youngsters see is different from what adults see. They may colour animals that are removed from their actual colors. Let the children express themselves in this inventive experience. It may be very important remember the actual fact that children have potential for artistic expression. Mother and father, guardians and teachers have the accountability to let children categorical their artistry.

There are different research exhibiting that involving kids in art would assist them reduce their stress. They're able to develop self-confidence since they've created one thing which is appreciated by other people. Aside from bettering their confidence, they are additionally in a position to enhance the senses like vision and sense of touch.

Educating artwork on youngsters could assist in their cognitive development, improve their memory, helps them perceive higher, and allow them to change into competent. Artwork could additionally improve their symbolic communication since children were capable of translate what they see around them into their own symbols and reflection of reality.

For older kids, parents may still interest them in painting. Artwork supplies and artwork books could pique their interest and eventually contain them in art and craft making. Watercolour painting is simply one of many artwork media which could be maximized by the kids. Adolescents and young teens may explore other media like comedian strips. Mother and father ought to keep in mind that youngsters's involvement in art ought to never be compelled, as a substitute the kids needs to be provided with opportunities the place they will make their very own decision.

About the Author

You can check more watercolor techniques at http://hubpages.com/hub/watercolor-techniques

Is there a cost efficient way to have an original art piece e.g.: painting, watercolor printed onto a canvas?

say my niece drew a really cute picture and I wanted to make a few copies for the family. I know they can easily do this(transfer an original which is printed or transfered onto a film, and then they adhere it onto canvas)

This effect makes it look like an original because of the texture of the canvas through the film

Does anyone know of a company or website which offers this technology? That one could order 2 or 3 vs. 100 quantity?

Most online printing services deal in postcards, business cards, mugs, calendars, etc. Not sure where you're located?In Seattle, Ivey Printing does a quality job of printing originals onto canvas or watercolor paper - the technique is called a giclee print. A couple of calls to your local reprographic or printing shops would provide a range on competitive pricing. The cost will definitely be higher if you only print a few copies, but you should get a small price break for 3. Also, smaller prints (as you might guess) will cost less than large scale. Be sure to ask if there are extra charges added to your final print, like for the direct copy from your original or for the shop's upload of your digital image. Another option, you can get quality photographic copies on mat or glossy for 1/2 the cost of giclee. Good luck finding the location!

Painting Nature Scenes by Frank Francese : Watercolor Painting

Butcher Tray

Making Beef Jerky at Property

Producing beef jerky at residence is some thing pretty quick to do. It's a process that you can get truly creative with too, as the possibilities for marinating and seasoning, and even what you can turn into jerky, are endless!

Prior to you start to make jerky, there are a few issues you have to have to know. Very first of all, you might want to read our page on beef jerky dangers to discover about any health risks you might encounter while preparing. Making use of a curing salt is a extremely great way to make sure the meat stays safe.

Making beef jerky is a fun project, but there are some things you may possibly want to invest in just before you start to make your 1st batch.
You can make jerky in your oven on low heat, but a lot of jerky enthusiasts use a dehydrator. In fact, many men and women most likely got into generating jerky from buying a dehydrator of a late night infomercial! There are all various brands and capacities of dehydrators. You may well also want to make certain you have some sharp knives, as you will learn that cutting meat even though frozen is ideal. If you think you will be making a lot of jerky, you may want to invest in a mechanical slicer.
Rival has a excellent model and so does Cabela's.

Other accessories you can invest in are drying racks, jerky shooters (guns for shaping ground meat), tiered jerky trays for the oven and jerky cubers.

Before you start making beef jerky, you may possibly also want to stock up on some ingredients.
This would consist of a curing salt like sodium nitrite. Use one teaspoon of the cure per five pounds of meat.
Aside from that, you might want to look up some recipes for ideas on what else to get.
Usually salt, pepper and garlic powder are a given.

Then of course you will want to get the meat! Several jerky experts say the finest meat to get is freshly cut beef top round.
Your butcher or grocery meat department can even slice it for you into a 1/4" thickness.
As noted above, freezing the meat will help with obtaining the ideal slices.
It is advised to do this about an hour ahead of slicing. When you are prepared to make the beef jerky, you will cut it into thin slices. Numerous say that slicing it against the grain makes for less difficult chewing.

Right after the meat is sliced, the beef jerky making procedure continues with seasoning. This is where we don't want to get particular simply because from here your recipe may take over.
However, most recipes call for seasoning/curing on both sides and then refrigeration for up to a day.

When you are prepared to "cook" the jerky there are several methods too. Some use an oven, some use a dehydrator and others go as far as a smokehouse. If making use of the oven, maintain at 160 °F for about six hours.
Right after it is dried in the oven at the correct temperature for the correct time the jerky must bend so it cracks a little but does not break. It ought to be dry, chewy and even a bit leathery.

To aid your jerky last longer, store anything you are not going to eat right away in vacuum packed bags. The FoodSaver or a similar product works properly. Due to the fact jerky lasts so properly, creating a huge batch at 1 time is never a problem.
This article really just offers the basics of creating beef jerky at residence, as there are so several offered that explain the procedure.

Bear in mind that all meats are diverse! Pay close attention to temperature.

About the Author

Hope Steel is an internet Blogger specializing in Home Decor. You can view her websites at http://antiquesaltandpeppershakers.info and http://industrialsewingmachinesforsale.info

How do I fix my dry hands?????? please please help me!!!!!!!!!?

Hey everyone, I work 3 days a week at a butcher shop after school and on the weekend. I do the cleaning up of the shop. e.g. cleaning trays, floor, walls, machinery, basically if it needs cleaning i clean it. I mainly try and use just the detergent but some times i have to briefly use H.D.C.(heavy duty cleaner), disinfectant and bleach (all of which never touch my hands) only the detergent touches my hands. 1/2 an hour before i go to work i put on some NS-8 Heel balm complex (barrier cream). it helps stop the rash i get. one of my mates also gets the rash i get (little red itchy dots up the arms)
can anyone give me advise to stop my hands going hard and wrinkly. At the moment they are dry and my finger prints have gone smooth and shiny. WHAT DO I DO??????
I NEED HELP FOR THIS BADLY!!!!!!!!!!!!!!!!!!!!!
i'll give the best answer 10 points
i want as much advise as possible

It appears to me that the detergent is a little too strong for you, or you are sensitive to that detergent.

Perhaps taking some vitamin C would help, but consult a doctor if possible

Bill the Atomic Butcher Makes a Mess

Set Winsor

Winsor Pilates in Canada

Do you like to learn about new and interesting things? If so, then this article will be right up your alley!

If you're gravely interested in aware about Winsor Pilates in Canada, you requisite to think afar the principals. This informative clause takes a quicker look at tools you requisite to know about Winsor Pilates in Canada.

It's actually a good idea to prod a little deeper into the focus of Winsor Pilates in Canada. What you learn may give you the confidence you requisite to venture into new zones.

If you are looking for a health plan that will indeed make you look better, the Winsor Pilates in Canada is there for you to help. The Winsor Pilates plan is not only accepted in Canada but even to many parts of the United States of America. Why? It is for the verity that the Winsor Pilates, specifically the Winsor Pilates in Canada, offers the best result to those who have dilemmas about their locate or their body in common.

During the second part, we must switch to a more serious side to fully communicate the subject matter in a way for all to understand.

The Winsor Pilates in Canada just like the other Winsor Pilates stations existing a long and slender sculpted look, builds stronger, bending, better body, and helps to enhance locate, circulation, energy, and fortitude. Such repayment with Winsor Pilates in Canada are very greatly valued for its actualness.

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The Winsor Pilates in Canada also introduced greatly more trends in the grassland of Winsor Pilates in Canada through its toolss, tackle and accessories like mats and balls, tangent from the videotape sets of Winsor Pilates in Canada to broaden design a thriving force to most of the people. With that trend in the skin of Winsor Pilates in Canada, I am certainly that greatly more clients, new and experienced applyrs, will be encouraged to cater to the Winsor Pilates in Canada.

To state, the Winsor Pilates in Canada with the guidance of Mari Winsor recommends those who are new and experienced clients of Winsor Pilates in Canada to just maintain liability some of the aerobic apply everyday or at slightest every other day. With this recommendation from the Winsor Pilates in Canada, many were encouraged to tread for 3 to 5 miles per day to burn calories. And because the Winsor Pilates in Canada just like many other Winsor Pilates stations has applys videotapes of the Winsor Pilates in Canada, many tried to track the policy and steps offered in the videotapes of the applys of the Winsor Pilates in Canada.

finally, you dont requisite to agonize of receiving bored with the same old regular because the Winsor Pilates in Canada introduced the introductory technique of the Winsor Pilates in Canada for the clients to automatically collect a new plan about every other month.

Windsor Pilates existings the principal framework for the house of longer slenderer muscles that are so hunted after among celebrities and mundane people alike. We all strive to existing our best face (or in this task bodies) to the world and Windsor Pilates is an superb reserve for achieving those health goals. The applys of Windsor Pilates are intended to help people of all body types and numerous health goals achieve the outcome they request abruptly and lacking atrophied endeavor or high-force moves that put additional stress on joints that are already over tasked. The verity that Winsor Pilates doesn't devastate time or indicate is one of the most accepted tools about it-every move in a Winsor Pilates regular has a idea.

The introduction of tools to the Mari Winsor inspired pilates regular has opened up an totally new segment to this business. Canadians and Americans alike have the introduction of tools such as mats, balls, belts, and bands to enhance the applys experience. As more and more people are introduced to the wonderfully actual health and import pasting technique known as Winsor Pilates, the acceptedity of this technique is rising. By combining aerobic applys to your health regular on the living that you aren't performing your Pilates applys you are doubling the actualness of the Pilates. By adding the merely calorie burning aerobic applys you are providing fuel for your Pilates sculpting regular. If you mingle that with diet and keen your caloric intake you will be insertion manually in a locate to achieve highest outcome for your Pilates endeavors.

Of course, it's impossible to put everything about Winsor Pilates in Canada into just one clause. But you can't deny that you've just added to your understanding about Winsor Pilates in Canada, and that's time well tired.

Knowing the ins and outs of this topic will help you to fully understand the importance of this entire subject.

About the Author

Want more information on Winsor Pilates in Canada? http://www.winsor-pilates-web.info/Winsor_Pilates_in_Canada.html has all the information

Would anyone recommend Winsor Pilates to get your body in shape?

I'm thinking about buying the lastest body sculpting set, so I was just wondering if it's worth spending my money on?

No "miracle" pills necessary. The truth is ........ what people don't want to hear. You can lose weight if you finally decide to get off your.......... couch. Diet pill companies get rich on people that don't want to do what it takes to lose weight.

How to lose weight for free. Most kids workout doing what they love. Go back to what you liked as a child if it's roller blading, basketball, swimming. The thing is to keep your workout fun, so you keep doing it for life. Running is the most effective way to lose weight 100 to 150 calories burn per mile (4 laps on a track = 1 mile). Most people will have to alternate walking and jogging until they build the stamina to jog non-stop. Other benefits of running you don't depend on anybody to get your workout like someone to spot you at the gym or a team in basketball. The other thing is you go at your OWN pace. For you single parents you can buy a jogging stroller. It's a stoller with bigger wheel that allow you to jog and get your child out of the house for a change.

The body doesn't burn fat by sections. You will burn fat in general when you raise your body temperature by working out, the only thing is some fat resist to burn off, so you have to work harder at it. Running is a great way to burn fat.

Weight training can confuse people. People workout for 2 months and don't see a change in the scale and give up. Weight training is excellent to gain muscle and tone up but if you are gaining muscle that's why you don't see a dramatic change on the scale. Actually MUSCLES WEIGH MORE THAN FAT but this is good. The more muscle your body grows the leaner you will get. Why? Muscles when put into use, they burn calories, thus, the bigger the muscles the more calories you'll burn, the leaner and tone you'll appear. That's why at the gym the trainers will measure your BMI (Body Mass Index). Let me give an example if a guy started going to the gym weighing 200 pounds and 30% of that is fat yet 3 months later he might still be 200 pounds but with only 25% fat that means he gained 5% of his body weight in pure muscle.
Step 1
Determine Your Daily Calorie Goal
To estimate your daily calorie needs for MAINTAINING your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. To lose a pound a week, you must then create a calorie deficit of 500 calories a day (3,500 calories equals one pound).

How many calories you can cut from your diet depends a lot on how much you're eating right now. There's a big difference between cutting 500 calories if you're eating 1,500 a day than if you're eating 3,000. But remember: Weight loss is a lot easier when you factor in your running mileage (1 mile = 100 calories). So your calorie deficit can--and should--be created by eliminating some calories from your daily diet and increasing the number you burn per day through running.

Step 2
Distributing Your Calories
After you've determined the total number of calories you should be consuming per day to meet your weight-loss goals, divide those calories so that 50 percent of them come from carbohydrates, 25 percent come from protein, and 25 percent come from fat. So, for example, if you've determined that your daily calorie goal is 1,800 calories, then 900 of those calories should come from carbohydrates, 450 from protein, and 450 from fat. Remember: You're not striving to have every food you eat meet this ratio. You're simply aiming to get your total daily calorie intake to fall within these guidelines.

Step 3
Selecting Carbohydrates
Lots of runners will look at the 50-percent carbohydrate guideline and think they'll go into macaroni withdrawal. They'll argue it's not enough--that they need 60 percent or more. After all, carbohydrates are the body's preferred energy source.

While it's true that elite runners need a very high percentage of calories from carbohydrates, recreational runners simply don't need as many carbs. Taking in 50 percent of your daily calories from carbohydrate sources will provide you with all the energy you need.

Because high-carb foods sustain you during your workouts, they are best eaten just before and just after your runs. When choosing which carbs to eat, opt for those that are fiber-rich and have a high water content to keep you feeling full.

Carbs to Choose Often

Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine: 1 small (tennis ball size)
Banana: 1 small (5 inch)
Peach, plum: 1 medium (fist size)
Grapefruit: 1/2 whole fruit
Canteloupe: 1 cup
Berries: 1 cup
Fresh pineapple: 3/4 cup
Canned fruit (in its own juice): 1/2 cup

Low-Starch Vegetables (about 25 calories per serving)
Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cooked
Green pepper: 1 whole
Asparagus: 7 spears cooked or 14 spears raw
Lettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cup

Carbs to Choose with Caution (watch those portions!)

High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto): 1/3 cup
Corn: 1/2 cup
Peas/lentils: 1/2 cup
Baked white or sweet potato with skin: 1 small (tennis ball size)

Pasta/Rice (about 80 calories per serving)
Couscous (cooked): 1/3 cup
Brown or white rice (cooked): 1/3 cup
Noodles/pasta (cooked): 1/2 cup
Bulgur (cooked): 1/2 cup

Breads/Cereal/Crackers (about 80 calories per serving)
Tortilla (white or wheat): 1
100-percent whole-wheat bread: 1 slice
Mini-bagel: 1
English muffin: 1/2
Pretzels: 3/4 ounce or 8 sourdough nuggets
Popcorn (air popped): 3 cups
Saltine crackers: 6
Rice cakes (all varieties, large): 2
High-fiber cereals: 3/4 cup
Oatmeal: 2/3 cup cooked or 1 instant packet

Step 4
Selecting Proteins

While protein's primary role is maintaining muscle integrity, it also satisfies hunger. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrate. The effect: You're content with fewer calories. That's why 25 percent of your calories should come from protein.

When you choose proteins, lean is always best. Fat adds flavor to protein--but also calories. So be sure to limit the number of calories in the protein sources you choose. A good rule of thumb: The fattier the protein, the smaller the serving.

Protein Picks

Very lean (about 35 calories per serving)
Chicken or turkey breast (skinless): 1 ounce
Fish fillet (all whitefish): 1 ounce
Canned, water-packed tuna: 1 ounce
Shellfish: 1 ounce
Egg whites: 2 large
Egg substitute: 1/4 cup

Lean (about 55 calories per serving)
Chicken or turkey (skinless dark meat): 1 ounce
Salmon, swordfish, herring, trout, bluefish: 1 ounce
Lean beef (flank steak, top round, ground sirloin): 1 ounce
Veal or lamb (roast or lean chop): 1 ounce
Pork (tenderloin): 1 ounce
Canadian bacon: 1 ounce
Low-fat hot dogs: 1
Low-fat luncheon meats: 1 ounce

Dairy Products (about 90 calories per serving)
Fat-free or 1-percent-fat cottage cheese (calcium fortified): 1 cup
Low-fat, sugar-free yogurt: 3/4 cup
Fat-free, sugar-free yogurt: 1 cup
Low-fat cheese (all types): 2 ounces

Step 5
Selecting Fats

Most dieters immediately start cutting fat. But instead of just cutting out junk-food sources of fat, they also cut fatty foods that are healthy, including nuts and nut butters, and olives and olive oil.

Foods with a little fat help slow the rate of digestion and provide a sense of fullness. Try to get 25 percent of your daily calories from good fats by selecting heart-healthy vegetable, nut, and fish sources.

Fats of Choice

Full-Calorie sources (about 50 calories per serving)
All oils: 1 teaspoon
Avocado (medium): 1/8
Almonds, cashews, filberts: 6
Peanuts: 10
Pistachios: 15
Olives (green or black): 8 medium
Peanut butter (creamy or chunky): 1 teaspoon

Reduced-Calorie sources (about 25 calories per serving)
Light tub margarine: 1 teaspoon
Light mayonnaise/salad dressing: 1 teaspoon
Light cream cheese: 1 teaspoon
Fat-free salad dressing: 1 tablespoon

Step 6
Establish an Eating/Running Pattern

The wild card in the 50-25-25 eating plan is how you distribute your calories throughout the day. That depends on your running schedule. Because you want to eat the bulk of your carbohydrate calories around the times when you will be active, you need to know ahead of time when you're going to exercise each day. Then select mostly carbohydrate-rich foods to fuel up beforehand or afterward. By eating most of your carbohydrate calories around your runs, you'll then eat most of your protein and fat calories the rest of the day when you're more sedentary.

Remember one other guideline when establishing your daily eating pattern: Don't go too many hours without eating or your brain will signal starvation mode and stimulate your appetite. So go ahead and have a morning, afternoon, and evening meal, along with snacks. Just make sure that when you tally up all your eating, you're still within your daily calorie range.
Drink 2 liters of water throughout the day to keep hydrated during your runs and enjoy the added benefit of feeling full so you don't eat fatty foods. There are runners websites that are full of great tips. By the way. How many overweight marathoners have you seen? Good luck

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