grub, grog, and good to know

Playlist: October 2011

2011-10-30T10:35:00.000-07:00

Here are some songs that I really enjoyed during my work-outs in October 2011 that you should consider adding to your playlist..

The first two songs are used in the Zumba classes that I attend; if you are unfamiliar with Zumba, you can find routines via YouTube.

Enjoy!

Below is a list of five songs followed by lyrics or official videos:

Bruno Mars - Runaway Baby
Get Cool - Shawty Got Moves
LMFAO - Sexy and I Know It
Kelly Rowland - Down for Whatever
Rihanna -S&M

Deck Out Your Work Out

2011-10-20T19:28:00.000-07:00

Having a routine is important for maintaining your healthy lifestyle, but on the other hand, if you do not switch up your physical fitness routines your strength may be maintained, but you will eventually plateau and stop seeing the results that you once had. It is important to "confuse" your muscles and I have recently heard about a new way to keep your activities random and it involves a deck of playing cards.

There are many variations of this work-out, but they all share similar attributes. (If you are aware of another version please post in the comments.)

This work-out "game" has two very simple rules:

Card values determine the amount of each exercise.
Suits determine the type of exercise.

Here is an example:

2 - 4 reps

3 - 6 reps

4 - 8 reps

5 - 10 reps

From getpokernetwork.com

6 - 12 reps

7 - 14 reps

8 - 16 reps

9 - 18 reps

10 - 20 reps

J - 20 reps

Q - 20 reps

K - 20 reps

A - 25 reps

Hearts - Push-ups

Diamonds - Sit-ups

Clubs - Four-count Leg Lifts

Spades - Squats

With this program and the hand dealt above, your routine would be as follows:

10 push-ups
12 sit-ups
14 four-count leg lifts
16 squats
18 sit-ups

These values and exercises can be changed throughout the week to provide even more variety to your workout. Another variation may be to make each color target a specific area such as upper body, lower body, or core. The number of "hands" that will be played during your work-out can be determined by the amount of time you set aside; however, I would suggest a minimum of two hands, three or four days each week if this is your only work-out program.

Here are a list of suggested exercises based on target areas:

Upper Body Exercises:

Push-ups
Diamond Push-ups
Wide Arm Push-ups
Pull-ups
Shoulder Circles
Weighted Punching
Bicep Curls
Tricep Extensions
Tricep Dips

Core Exercises:

Crunches
Cross-knee crunches
Sit-ups
V-ups
Mountain Climber
Jack-Knife
Seated Twists
Scissor Kicks
Four-count Leg Lifts
Flutter Kicks

Lower Body Exercises:

Calve Raise
Forward Lunges
Lateral Lunges
Squats
Leg Raises

Keep in mind that working about should be fun! Remember there is a big difference between pain and injury... you should push through the pain, but if you are injured you should seek professional help from a physical therapist, doctor, masseuse, or chiropractor!

Turkey, Kale, and Bean Soup

2011-10-20T09:20:00.000-07:00

My internet friend, Carolyn aka Blogkitten, posted a great recipe on her blog, Health Kitten, today. Recently, she has been posting pictures on Google+ about all of the fresh kale she has been purchasing at her local farmer's market. I have not yet tried this recipe, but from the pictures, it looks reasonably easy to make and it sounds pretty healthy and tasty!

Click here to see her recipe.

Taken from Health Kitten's Turkey, Kale, and Bean Soup

PS: Sorry that I have not posted much content in over two years, but hopefully in 2012 I will have my own kitchen once again and can start adding more content to this blog. Thank-you for your patience and keep maintaining a healthy life style!

Scallops in White Wine Sauce

2009-11-24T19:51:00.000-08:00

-1 cup seasoned breadcrumbs

-1/2 cup finely chopped parsley

-1 bag of frozen scallops

-1 can of shredded crab meat or 1 bag of shrimp

-1 stick of butter

-1 cup white wine (preferably dry... I suggest a Chardonnay)

Mix together the breadcrumbs and parsley. Coat the seafood in this mixture. Set to the side.

In a skillet, melt the stick of butter. When melted, begin to cook the scallops and seafood on medium heat... (this should not take more than 10 minutes.) When fully cooked, add the wine. The wine, butter, and breadcrumb mixture will create the "sauce" for this dish.

Serve on a bed of rice. Vegetable would make a great side for this dish.

Notes:

-You can either add the bread crumbs to the wine to make it thicker or coat the seafood in bread crumbs before cooking. However, I have found it easier to add the bread crumbs to ensure that all the meat has properly been cooked.

Mojito Chicken Breast

2009-09-03T11:55:00.000-07:00

Marinade:

-1 cup Orange Juice

-1/4 cup Rum

-1 1/2 tsp. Garlic Salt

-1/4 tsp. Salt

Directions:

Place chicken breast in combined marinade ingredients for a number of hours. The acid in the orange juice should break down the proteins in the chicken to make it tender.

Glaze:

-1 cup Water

-1 cup Rum

-1/4 cup Brown Sugar

-1 Chicken Bouillon Cube

-12 Mint Leaves

Directions:

Boil combined ingredients until reduced to 1 cup of glaze.

Grill chicken breasts and top with glaze. Serve with rice and vegetables.

Potato Salad

2009-04-26T15:07:00.000-07:00

This can be healthy depending on how much of each ingredient is used. However, if eaten in moderation, there is no problem to indulging in a scoop or two.

-boiled Potatoes (once water boils, continue cooking for about 15 minutes)

-hard boiled Eggs (once water boils, continue cooking for about 7 minutes)

-(Light and Active) Mayo

-(Sweet or Dill) Pickle Relish

-Celery

-Green Olives

-Mustard

-Celery Seed

-Season Salt

-Salt

-Pepper

-Veggies

Mix these ingredients to taste and then decorate the top with your favorite vegetables, such as tomatoes and green and/or red pepper or save a hard boiled egg or two.

Just a Quick Update

2009-04-25T07:35:00.001-07:00

It's been a while since I've reached my goal weight and I'm feeling very confident with maintaining my weight. My goal was 135 pounds, which is 50 pounds from the height of chubbiness. My weight has been fluctuating between 133 and 135, which I'm extremely happy with. I may try to lose a few more pounds as time goes on, but I'm happy being in this weight-range for the time being.

I received a bicycle as an Easter present from my parents. This has turned out to be an excellent gift. I ride about 2 miles each time I take the bike out and will eventually increase this amount as my body tones and I build up endurance. When I was younger, I used to have to push the bike up the hills around my home, but since I've gotten the new bike, I haven't had to push the bike since I walked it out of the store! This to me is a great accomplishment.

The weather is warming up around here and I've been using my trampoline. (Only ten minutes of bouncing burns about 100 calories!) I can't wait till hula-hoops are put out in stores for Spring... I can work on my core while watching tv or take it outside and enjoy the fresh air. I've been thinking of getting my old jump rope out too. Amazing how the toys of one's youth can be great workout devices later in life. This summer, I'll be working at a scout camp and hopefully I will be able to take my toys with me and also incorporate some swimming as I'll have access to the lake.

As Spring and Summer approach, I plan on adding more recipes and tips to the blog. If you are just starting your weight-loss adventures, Summer is a great time to incorporate activity into your lifestyle and daily routine. If anyone has suggestions for a blog post, please comment and I will try to put my spin on things!

Regrets

2009-04-09T21:36:00.000-07:00

Once you start eating healthy and are eating healthy consistently, your body will let you know when you aren't being true to your new diet.

You may be tempted to eat like you did before your diet... but after 6 months of not cheating yourself, your body will let you know that those extra sweets and/or carbs you ate are sitting in your stomach. It makes you uncomfortable and let's you know that it's not worth it. It might taste good passing your lips, but your body doesn't need it and let's you know it doesn't want it.

I made this mistake a few times and thought it was important to include in my blog as a reminder to myself. The discomfort is not worth the taste. Moderation is key. If you only feel like eating half of something, don't force yourself to eat the whole thing! Only eat what you feel comfortable eating and don't let others affect your decision making. You know what's right for your body and you've worked so hard that those few extra calories are jeopardizing your personal goals/maintenance.

Don't live your life with regrets... enjoy yourself... but don't over indulge!

I did it!

2009-04-06T17:59:00.001-07:00

Today marks a momentous occasion! I've finally reached my goal weight...

It's important to set a goal for yourself. It helps to keep you focused and motivated.

Before (September):

Halfway (November):

Goal (April):

Spicy Sloppy Joes

2009-04-05T16:34:00.000-07:00

From Family Circle May 2009

Servings: 6

Approximately 270 calories per serving

-1 pound lean Ground Beef (or Turkey)

-1/2 small finely chopped Onion

-1/2 small finely chapped Green Pepper

-1 can (8 oz) tomato sauce

-2 Tbsp Ketchup

-1 Tbsp Vinegar

-1 1/2 tsp Worcestershire sauce

-2 tsp Sugar

-1/2 tsp Hot Sauce

-6 whole-wheat English Muffins

Spray a large nonstick skillet with non-stick cooking spray. Crumble in ground meat, add onion and green pepper. Cook over medium heat for 8 minutes, stirring occasionally. Add tomato sauce, ketchup, vinegar, Worcestershire, sugar, and hot sauce. Mix well, breaking up the meat with a wooden spoon. Simmer on medium-low, uncovered, for 10 minutes stirring occasionally. Spoon equal portions of meat mixture onto toasted English muffins. Serve with pickles and cole slaw on the side if desired.

Breakfast Ideas

2009-04-05T16:22:00.000-07:00

From Family Circle May 2009

(although I generalized a few ideas)

"Rise & Dine"

Skipping breakfast can slow your metabolism and cause your body to store excess fat as well as lead you to eat more calories later in the day. Maximize weight loss by starting your day with a substantial meal that contains whole grains and a lean protein. Strive for at least one serving of fruit. Take your pick from any of these:

-1 1/2 cups fruit salad

-2 Tbsp walnuts

-1/2 cup 2% cottage cheese

-2 whole-grain frozen waffles

-2 Tbsp maple syrup

-1/2 cup orange juice

-1/4 cup steal cut oatmeal made with water

-1 Tbsp brown sugar

-1/2 cup blueberries

-1/2 cup low-fat milk

-2 slices toasted wheat bread

-1 Tbsp almond butter (or flavored spread)

-1 sliced banana

-3 egg whites scrambles

-1 oz grated reduced-fat cheese

-1 sliced scallion

-1 slice whole-grain toast

-1/2 cup orange juice

-3/4 cup cereal

-1 cup low-fat milk

-2 cups cut melon or 1 cup berries

-1 light English muffin

-1 veggie or turkey sausage patty

-1 slice reduced-fat cheese

Lunch Ideas

2009-04-05T16:07:00.001-07:00

From Family Circle May 2009

"Eat More, Weigh Less"

Add water-rich foods to your diet and you'll feel fuller while consuming fewer calories. Almost all veggies fir the bill, so be sure to include them in your noontime meal every day. Try one of the tasty choices:

-1 cup cooked high fiber pasta

-1/3 cup tomato sauce

-3 Tbsp part-skim ricotta cheese

-1 cup steamed broccoli

-6 oz chopped cooked chicken breast tossed

-1/4 cup avocado

-1/2 cup cherry tomatoes

-1 cup romaine lettuce

-2 tablespoons fat-free dressing

-3 oz canned light tuna

-2 Tbsp light mayo

-1 tsp pickle relish

-2 slices of reduced calorie bread

-lettuce and tomato

-1/2 banana

-6 pieces California Roll

-1 apple

-2 cups baby spinach

-2/3 cup chickpeas

-3 oz light tuna

-2 sliced scallions

-6 halved cherry tomatoes

-2 Tbsp fat-free vinaigrette

-2 hard cooked eggs (chopped)

-2 Tbsp light mayo

-1 tsp Dijon mustard

-1/2 tsp pickle relish

-served over 2 cups of romaine lettuce

-1 whole-grain roll

-1 six-inch pita

-1/4 cup hummus

-1/4 cup romaine lettuce

-1/3 chopped cucumber

-1 small chopped tomato

-1 teaspoon Greek seasoning

-2 Tbsp parmesan cheese

(I altered this one a bit... instead of the cheese, they suggest yogurt)

Snack Ideas

2009-04-05T15:34:00.000-07:00

From Family Circle May 2009

"Healthy Interruptions"

It's okay, even beneficial, to snack throughout the day. Just don't supersize your between meal treats. Keep them under 150 calories!

Here's our favorite satisfying options:

-1 oz Pop Chips

-8 oz Fat Free Yogurt

-1/2 ripe pear and 1/2 oz Kraft Low-fat Cheese

-1 apple and 1/2 oz Kraft Low-fat Cheese

-1/2 oz baked tortilla chips with 1/2 cup salsa

-1 cup vegetable juice with Special K 90-Calorie crackers

Desserts:

-Ciao Bella Sorbet

-Hostess 100 Calorie Pack

-Vitatops Muffin

Here's some of my favorites:

-16 Stauffer's Animal Crackers

-1 Breyer's Fruit Swirl Bar (Lemon Lime tastes a lot like Italian Ice!)

-1 Breyer's Pomegranate Blends Pure Fruit (Mixed Berry and Mango are my favorites!)

-1 Edy's Fruit Bar (Tangerine and Raspberry are my favorites!)

-6 Andes Creme de Menthe Thins

-1/4 cup dried Apricots

-1/4 cup Raisons

-2 Tbsp Low-Fat Peanut Butter on sticks of celery

-2 sticks "Super Pretzel" Pretzel Fils - Filled Soft Pretzel Sticks (Pepper Jack)

-Jell-o Sugar Free Jell-o Snack Cup

-Jell-o Sugar Free Pudding Snack Cup

I will try to add more as I think of them.

Enjoy your snacks, but be sure to keep it under 150 calories!

Chicken Alfredo Potatoes

2009-04-05T15:21:00.001-07:00

From Family Circle May 2009

Servings: 4

Approximately 350 calories per serving

Ingredients:

-4 small Potatoes (about 4 oz each)

-14 oz or 2 cups (frozen or fresh) Broccoli florets

-1 cup cooked, shredded Chicken

-1 cup light Alfredo sauce

Pierce potatoes a few times with a fork and place in microwave. Microwave on high for 8 minutes. Cook broccoli following package directions or steam until fork tender. Place shredded chicken in Alfredo sauce in a small sauce pan and heat gently for about 4-5 minutes. To serve, cut each potato in half length wise. Place 1/4 of the broccoli over each potato

Red Bean Vegetable Jambalaya

2009-04-05T15:07:00.000-07:00

From Family Cirlce May 2009

Servings: 6

Approximately 265 calories per serving

Ingredients:

-1 Tbsp Vegetable Oil

-1 large Onion (sliced)

-4 large Carrots (sliced into 1/2 in coins)

-6 cups Cauliflower (cut into florets)

-1 large Green Pepper (cut into 1 inch pieces)

-2 cloves Garlic (peeled and chopped)

-2 cans (about 28 oz) no salt added diced Tomatoes

-1 Tbsp salt-free Cajun/Creole seasoning (such as Spice Hunter)

-1/2 tsp salt

-1 can (about 15 oz) Red Kidney Beans (drained and rinsed)

-1 pkg (about 8oz) whole-grain Couscous

Heat oil in a stockpot over medium heat. Add the onion and carrots; cook for 6 minutes, stirring occasionally. Add cauliflower and pepper; cook for another 6 minutes, stirring occasionally. Stir in garlic, tomatoes, and seasonings. Simmer with lid ajar for 25 minutes, stir occasionally. Add beans and simmer for 3 minutes until beans are heated through and vegetables are fork tender. While cooking, prepare couscous following package directions. Serve jumbalaya over couscous.

Hawaiian Tortilla Pizza

2009-03-07T09:34:00.000-08:00

If you're familiar with this site then you know that I have a recipe for Supreme Tortilla Pizza. Today I tried altering the recipe and I found it to be a success!

Calories: Approximately 300-350

Ingredients:
- Wheat Tortilla
- 1/4 cup Tomato Sauce
- 1/4 cup Fat Free Skim Mozzarella Cheese
- 2 or 3 slices Deli Sliced Ham (cut into thin strips)
- 2 Tbsp Shredded Parmesan Cheese
- 1/2 of a small Red Onion (chopped)
- 1/3 of a large Green Pepper (chopped)
- 2 or 3 slices of Fresh Pineapple (cut into small pieces or cubes)

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 ham and sprinkle on the cheeses. Then, top the pizza with veggies and fruit. Finally, place the pizza in the oven and cook for 20-25 minutes.

Everybody Poops

2009-02-24T10:27:00.000-08:00

Fiber is an important part of everyone's diet. Some call fiber the roughage of their diet that keeps things moving along. Your fiber-filled diet should include a variety of whole grains, fruits and vegetables. Fiber helps to prevent constipation, reduce the risk of heart disease, manage diabetes, and has been linked to helping prevent colon cancer and breast cancers. Not sure where to find dietary fiber, check out this Fiber Chart.

To incorporate more fiber into your diet, you can:

-change from white bread to wheat or multigrain

-eat a fresh garden salad at least once a day

-incorporate fruit into your lunch; such as apples, cherries, grapes, pears, raisins, craisins, dried apricots, or prunes

-top your bowl of cereal with strawberries, raspberries, or blackberries (instead of sugar)

-snack or try to incorporate more vegetables in your cooking; such carrots, cauliflower, broccoli, peppers, onion, spinach, or celery

Also, there are a variety of fiber supplements out in the form of powders, pills, capsules, and tablets. Figure out what works best for your needs! It may be as easy as changing your vitamins or you can make several lifestyle changes to ensure you're getting enough dietary fiber in your life.

Chicken Quesadilla

2009-02-21T15:25:00.000-08:00

Calories: Approximately 325

-Wheat Tortilla
-2 oz chunked & skinless Chicken Breast
-1/4 cup Four Blend Cheese

In a frying pan, heat the tortilla at medium heat. Put the cheese on one half and then put the chicken on top. Fold the tortilla and keep flipping (as not to burn the tortilla) until the cheese is melted.

Notes:
-I serve this with sour cream and homemade guacamole dip.
-The guacamole dip I make is two avocados mashed with half of a diced red onion and the juice of a small lemon (or a large lime). You can also add in salt, pepper, and diced tomatoes... as with all of my cooking, I suggest making it to your taste or the tastes of your guests. Just remember to try to keep it healthy so you can eat enough to be satisfied with the meal and not jeopardize your diet.

Meal Makeovers

2009-02-11T19:56:00.000-08:00

Many of my recipes are healthy and written for my specific tastes. If you are looking for more options, I would suggest checking out Meal Makeovers which is a part of The Food Network website. I am a member of their newsletter which sends me monthly meal makeovers. This month's recipes include a 4 Cheese Mac & Cheese, Sloppy Joes, Rice Pudding, and a few others.

Similar to my blog, they also offer a few helpful tips dealing with ingredients. My favorite part of the website however is you can send in your recipes here and they will rewrite your recipe and create a healthy Meal Makeover for you! You can also watch The Food Network to get ideas for meals, but be careful... I always catch myself craving something after watching this channel.

Buckwheat Crepes

2009-02-11T15:32:00.000-08:00

Yeild: About 6 crepes

(Taken for the Taste of Home website: Buckwheat Brunch Crepes)

Ingredients:

-2 Eggs

-1/2 cup Milk

-1/3 cup all-purpose Flour

-3 Tbsp Buckwheat/Whole Wheat Flour

-1/2 tsp Salt

-Your choice of Fresh/Frozen Fruit (cleaned and prepared to serve)

-Powdered Sugar

-Butter

In a bowl, whisk the eggs and milk. Add flour and salt and beat until smooth. Let this stand for 30 minutes. Melt about one teaspoon of butter in an 8 inch skillet and pour about two tablespoons of batter into the skillet; lift and tilt skillet to evenly coat the bottom. Cook until top looks dry. Turn over and cook bottom until lightly browned. Remove and serve with fresh fruit and a light dusting of powdered sugar.

Notes:

-The website offers recipes for a whipped topping and berry sauce, but for a healthier option go for what I suggest above.

-You can also use a nice pudding as part of the filling. At my university, they used to serve vanilla pudding, banana, and strawberries in the crepes with a little drizzle of chocolate sauce.

-I enjoy going out to pick fresh fruits and vegetables. Not only do I get the freshest ingredients available, but I also am able to get some needed exercise. Check to see if there are any local farmers in your area that allow you to harvest your own ingredients. Usually the prices are more affordable than at your local grocery and most of these farms are organic.

Chicken Cobb Salad

2009-01-30T17:18:00.000-08:00

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

2009-01-30T12:35:00.000-08:00

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

2009-01-30T10:22:00.000-08:00

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

2009-01-30T09:38:00.000-08:00

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

2009-01-29T13:08:00.000-08:00

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

2009-01-28T17:46:00.000-08:00

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

2009-01-28T13:54:00.000-08:00

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

2009-01-27T07:42:00.000-08:00

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

2009-01-26T15:45:00.000-08:00

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

2009-01-26T09:51:00.000-08:00

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

2009-01-25T17:44:00.000-08:00

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

2009-01-25T17:20:00.000-08:00

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. :)