Chicken Cobb Salad

Calories: Approximately 500

Ingredients:

-1 cup Romaine Lettuce

-1/4 cup Avocado (sliced)

-2 slices of Bacon (crumbled)

-2 oz Chicken Breast (sliced or diced)

-6 Grape Tomatoes (sliced)

-1 Hard Boiled Egg (diced)

-1/4 cup Onion

-1/4 cup Celery

-1/4 cup Corn (off the cob or baby corn)

-3 Tbsp Blue Cheese Dressing

Toss ingredients and enjoy!

Seafood Potpies

Yield: 2 Servings

Ingredients:
-1 sheet refrigerated Pie Pastry
-1 can drained, flaked Crabmeat
-1 can drained, rinsed Tiny Shrimp
-1/2 cup Celery (chopped)
-1/2 cup Mayonnaise
-1/4 cup Green Pepper (chopped)
-1/4 cup Onion (diced)
-Juice of a small Lemon (freshly squeezed)
-1/4 tsp Seafood Seasoning
-1/4 cup Cheddar Cheese

You will also need two 8-10 oz custard cups.

Roll out the pie pastry to a 1/8" thickness and cut to fit into the custard cups. Make sure to hang about a half inch of pastry over the lip so that the pastry doesn't slide down while baking. Place on a baking sheet and cook for 7-10 minutes at 425˚F or until golden brown.

In a small bowl, combine the other ingredients except for the cheese. Spoon into the baked shells and sprinkle the cheese over the top. Reduce the heat in the oven to 375˚F and bake for 20-25 minutes or until bubbly and the cheese is completely melted.

Notes:
This is a very filling meal. I did not include the calories, because it depends on which size custard cups are used and the amount of meat and type of mayonnaise.

Chicken Mozzarella

Calories: Approximately 400

Ingredients:
-4 oz of Chicken Tenders (aka Chicken Breast Strips)
-Flour
-1 Tbsp Olive Oil
-1 cup Tomato Sauce
-1/3 cup Mozzarella Cheese

Pound the chicken tenders and then roll in flour. Shake to remove any excess flour from the chicken. Lightly brown in a frying pan using the olive oil. Next, pour a little sauce in the bottom of a small casserole dish (about 1/4 cup), lay the pieces of chicken in a row, and then cover with the remaining tomato sauce. Sprinkle on the cheese and then place in the oven. Bake at 350˚F for 25-35 minutes or until the cheese begins to golden.

Note:
I suggest serving with a side salad or steamed vegetables. Garlic bread is also a great addition to this meal.

Rewarding Yourself

When on a diet, we tend to want to award ourselves for our hard work. Most people choose to reward themselves with fattening foods, but we must realize that we've changed our lifestyle and shouldn't return to old habits. I've learned to reward myself with clothing instead of food. I recently bought myself a new swimsuit when I was 10 pounds away from my goal weight, but I realize some people aren't willing to make purchases until the reach that goal.

Buying clothes when we aren't at our goal weight can seem to be pointless since our waists are shrinking. I find myself not buying things because I feel that I'm going to get smaller and don't want to waste my money on something I'll only be wearing for a short time. I was watching What Not to Wear yesterday and they said just because you're not at 100% doesn't mean you can't look 100%!

I thought about it and realized that I could check out Thrift Shops and other places that sell used/new clothing at very low prices. I decided to check out a consignment shop today and found a pair of Express Jeans for only $12 dollars and American Eagle Outfitter pants for only $6.50! As I'm in between sizes, I can buy a few pieces that will fit my body now and not throw out tons of cash each time I drop a size.

I plan on going back next month to browse the inventory as they are always getting new pieces. This consignment shop gives the donor half of the sale price back as commission, so I plan on going through my clothes and taking a bag or two of clothes that I no longer want or that no longer fit me. Being a part time employee, I'm jumping on the opportunity to de-clutter my life and to make some extra cash to pocket or put in my savings. When I reach my goal weight, I'll be willing to spend more on clothing and buying myself things that I wouldn't when I had all of the extra weight.

Rewarding yourself is a great way to keep motivated, but just remember, food isn't the best way to go! Find something that you really enjoy, such as clothing, video games, collector's items, movies, or anything that will help push you onward with your weight-loss goals.

There's Always Room for Jell-o

Dieting doesn't mean deprive yourself; we're all human and tend to have cravings. I know I'm a big fan of pies and have found a quick and very easy way to make it with a small amount of calories.

What You'll Need:

-A box of Jell-o Sugar Free Fat Free Reduced Calorie Instant Pudding & Pie Filling

-Skim, 1%, or 2% milk (your choice; I mix half skim and half 1% for the recipe)

-A Keebler Reduced Fat Graham Cracker Ready Crust Pie Crust

Simply follow the directions for preparing the pie filling on the Jell-o Box. This consists of whisking milk into to the pie filling mix. Next, you pour the filling into the pie shell and refrigerate. In an hour or two, you have a low calorie dessert. I really enjoy knowing that I'm having a snack that isn't going to add on the pounds! Tip: cut the pie into 6-8 pieces and limit yourself to one slice per day.

Jell-o offers tons of pudding products that taste great. I enjoy the convenience of the Fat Free/Sugar Free Instant Pudding Flavors. They also offer Fat Free/Sugar Free Cook & Serve in Chocolate or Vanilla that offer a more homemade taste. There are also both Fat Free and Sugar Free Snacks that are great for packing for lunch or taking with you on the go.

And of course, Jell-o has some great gelatin products for those dieting; Low Calorie desserts and snacks!

Nutrition Facts

Have you ever taken the time to read the Nutrition Facts to help decide what you should buy at the grocery store? If your answer is no, you should definitely start! Many people only check out the prices of items and the amount of food in the package. If you are dieting or counting your calories, you should definitely turn the package over to educate yourself about portion size and the amount of calories per serving.

Let's take a look at three packages of mozzarella cheese, all priced the same and offering 2 cups of shredded cheese in the bag; Made with 2% Milk, Fat Free, or Made with Skim Milk. Which of these do you think has the least amount of calories for a serving size of 1/4 cup? If you say Skim Milk, you couldn't be further from the truth! This has the 80 calories. The 2% Milk actually only has 70 calories, but the Fat Free is the way to go with only 45 calories per serving.

Another fine example of this is candy. I assumed that by buying sugar free candy that I was saving myself a few calories. I later went back to the store because I was wondering just how many calories I was saving... to my surprise, I actually was eating more!

The best way to lose weight is to keep yourself educated. I know that we all lead busy lives and don't always have time to stop and smell the flowers, but the next time you're out buying groceries you should probably stop to read the labels when deciding on what you want to purchase to help reach you dietary goals. If you're concerned with what is going into your body, be sure to check both the Nutrition Facts and Ingredients. They are the best way to be an educated buyer. Do not be fooled by the names and fancy packaging created by companies and their associates. Trust the facts and make educated decisions the next time you're browsing the food aisles.

Nutrition Data offers a Daily Needs Calculator, located on the right side of the homepage that can help you find your body mass index and recommended daily values for key nutrients. The site also provides you with Nutrition Facts of many commonly eaten foods. This is a great research tool for planning your weekly menu.

Soda with Splenda

One of the hardest parts of dieting was the thought of giving up soda. I'm not really a fan of the chemical sugars, such as Aspartame, so I didn't feel comfortable substituting my intake with diet. However, I have recently found a diet soda that fits my needs and wants for carbonated beverages.

Diet Rite offers zero carb, zero calorie, zero caffeine, and zero sodium in a variety of flavors. Cola, Golden Peach, Kiwi Strawberry, Red Raspberry, Black Cherry, Tangerine, White Grape, and their newest flavor to be seen in stores soon, Cherry Cola. The soda is sweetened with Splenda which makes this not only a great soda for people who are dieting, but for diabetics as well. I'm a big fan of the Cola and Tangerine flavors and look forward to trying Cherry Cola.

Through researching for this blog, I found that Diet Cheerwine and Waist Watcher are two other name brands that offer Splenda sweetened sodas with no caffeine. Stores in my area do not carry these brands, so I was unaware of them.

When I'm in the mood for a soda with caffeine, I try to buy Pepsi One. I hear that Diet Coke comes in a "With Splenda" variety, but I have not seen this product in stores in my area. You might be thinking that Diet 7-up is made with Splenda, but it recently has made the switch back to Aspartame, so buyers beware!

Spinach Salad

Calories: Approximately 235

Ingredients:

-1 cup Spinach

-4 Baby Carrots (sliced)

-1 small Onion (diced)

-6 Grape Tomatoes (sliced)

-1/3 of a large Green Pepper (diced or chopped)

-3 slices of Turkey Bacon

-2 Tbsp Shredded Cheese

-1/4 cup Light Italian Dressing

First, start by cooking the bacon until it is crispy. In a bowl, toss the first five ingredients and then crumble the bacon over the veggies and sprinkle on the cheese. Heat the dressing in the microwave for 1 minute on high. poor this over the entire salad to dress the veggies and help to melt the cheese.

Notes:

-This is a great meal to serve in the summer or any time of year. We grow fresh vegetables in our garden, so it's a quick and affordable lunch for my family that everyone enjoys!

-Using real bacon in this dish adds about 60 calories. I realize a lot of people don't like turkey bacon, but it cuts out a lot of fat from the meal.

-Adding six croutons will increase the calories in this dish by approximately 30.

-This dish is also yummy with a scrambled egg, which adds 60-100 calories. For a healthier option, scramble up egg whites with no yolk.

Spaghetti Pasta Bowl

Calories: Approximately 215-275 (or 275-375 with meat)

Ingredients:

-2 oz Wheat Pasta

-1/2 cup Tomato Sauce

-1/3 large Green Pepper (chopped or diced)

-1/2 medium Onion (chopped or diced)

-2 or 3 Mushrooms (sliced)

-Herbs and Spices

-Salt

-1 Tbsp Parmesan (shredded or grated)

Optional Ingredient:

-2 oz Lean Meat

Start boiling the water for your pasta and add a dash of salt to add flavor and keep the noodles from sticking.

In a separate pot, start heating your tomato sauce over a medium heat. Add in vegetables and herbs until you are satisfied with the taste and cover with a lid. (Remember to check in on this so that it does not burn or boil over. If you see that the vegetables are cooked through, put on low heat to keep sauce warm.)

By this time, your water should be boiling and ready for you to add the pasta. Cook the pasta to your liking and then drain with a colander. Mix pasta with the sauce in a bowl and sprinkle with parmesan cheese.

Notes:

-I like to serve this with a slice of wheat toast with a small amount of butter. You can find light wheat breads that only have 45-60 calories.

-A nice side or tossed salad is also a great addition to spaghetti, but isn't needed as the sauce is loaded with veggies.

-This dish can also be made with meat. I suggest using two ounces of lean meat, such as ground turkey breast which only adds 90 calories to the dish or extra lean adds only 60 calories. Two ounces of lean ground beef adds about 100 calories. I like cooking the meat and then adding the sauce and veggies to save myself from dirtying another pot or pan.

Vegetables

Many of the recipes in my blog include tons of vegetables which are important for anyone trying to lose weight. Not only do vegetables help add to the amount of food in which one consumes each day, but the vegetables help with digestion. They help keep one's stomach feeling full since cellulose found in plant cells takes quite a bit of time for the stomach to digest. Essentially, non-starchy vegetables burn almost as many calories through digestion as they offer for nutrition. Veggies also offer vital nutrients for our diet; such as antioxidants, fiber, healthy fats, protein, vitamins & dietary minerals. They also help to prevent scurvy, certain types of cancer, and bacteria & viruses from attacking the body.

Mushrooms are technically fungi, but many retailers sell them as a vegetables since they offer many of the same nutritional benefits. Most mushrooms provide us with protein, fiber, vitamins B & C, as well as calcium and other vital minerals.

Corn, peas, beans, lentils, squash, pumpkin, potatoes, yams and sweet potatoes should be eaten in moderation. Cutting these vegetables from your diet completely only denies your body essential nutrients that they have to offer. Do not cut these items out of your diet completely, but remember to keep portion size in mind.

Personally, I'm not always in the mood to sit down and eat a salad with both my lunch and dinner. I've learned to incorporate as many fresh vegetables into my cooking as my favorite recipes will allow. Tossing in the vegetables adds nutritional value to my meal, keeps my calorie intake down, and adds flavor and creativity to my meals. The veggies bulk up the meal therefore keeping my stomach full and my taste buds happy. Also, the beautiful colors added from the vegetables help make dishes look more appetizing.

Easy ways to incorporate vegetables are to include them in tomato sauces, pizza toppings, soups, chili, salads, and a variety of other dishes. Vegetables also make great side dishes to our favorite entrees or even a snack in the afternoon or watching tv. Be creative, but remember to limit your intake of starchy vegetables as the body tends to store the broken down sugars as body fat. 

Q: What's a fresh vegetable?

A: One that talks dirty to the farmer.

Shish Kebabs

Calories: Approximately 175-200

Ingredients:

- 4 oz Chicken Breast or 1 Turkey Sausage

- A variety of vegetables, here are some suggestions: Red Onion, Green Peppers, Mushrooms,  Squash, Cherry Tomatoes, Snow Peas (in the pod)...

- Your choice of seasonings, such as herbs and spices

First, prepare the ingredients (see notes for further instructions). On two or three skewers, slide on the ingredients; try alternating veggies and meat; arrange the slices however you like. Season the shish kebabs with herbs and other spices until you are satisfied with your combination of flavor choices. Place on the grill and cook until the meat is completely cooked through. Grilling should take 10-15 minutes, but be sure the meat is thoroughly cooked. Remember when removing the skewers to place them on a different plate then where the raw skewers were resting before grilling.

Notes:

- Skewers come in a variety of shapes and sizes. I prefer to use metal skewers so that the meat cooks from the inside as well. However if you choose to use wooden skewers, be sure to soak them so that they do not catch fire on the grill.

- Cherry tomatoes, mushrooms, and snow peas do not need to be cut; just washed. I like using the caps of the mushrooms, but the stems do not need to be removed.

- I like slicing the onions and peppers into 1 inch by 1.5-2 inch pieces so that they do not dry out as the meat is cooking. The squash can also be cut into about the same dimensions, but in a cube shape.

- Turkey sausage is already seasoned, but I would suggest marinating the chicken breast with a light Italian dressing before grilling. I cut the pieces of meat into approximately one inch cubes. Steak and/or seafood can also be used, but to keep this dish healthy I suggest using chicken or turkey.

- Seasoning suggestions: sea salt, lemon juice, salt, ground pepper, lemon grass, sage, thyme

Supreme Tortilla Pizza

Calories: Approximately 335-385

Ingredients:

- Wheat Tortilla

- 1/4 cup Tomato Sauce

- 1/4 cup Fat Free Skim Mozzarella Cheese

- 17 slices Turkey Pepperoni

- 2 Tbsp Shredded Parmesan Chees

- 1/2 of a small Red Onion (chopped)

- 1/3 of a large Green Pepper (chopped)

- 2 or 3 Mushrooms (sliced)

Preheat the oven to 350˚F. Place the wheat tortilla on a baking sheet and spread the tomato sauce evenly over the tortilla leaving a half inch border for the illusion of a crust. Next, layer on the pepperoni and sprinkle on the cheeses. Then, top the pizza with veggies. Finally, place the pizza in the oven and cook for 20-25 minutes.

Note:

I suggest placing the turkey pepperoni directly on the sauce to keep the slices from drying out and then putting the two cheeses over the top. However baking is all about experimenting, so do what works best for you. :)