Alfredo Pizza (I just made this one up)
Ready made butter biscuits (you can find lower calorie, lower fat)or you could make your own, if you're very talented at making buttery, light biscuits
Alfredo sauce
1-2 cups fat-free sour cream
1 Tbsp or so light margarine
Parmesan, to taste
Mozzarella, to taste
1- 2 cups (enough to cover crust) chicken, cooked, chopped
Directions: Pull out biscuits and separate each biscuit in half. Place on baking sheet close together making a rectangle. Smash the biscuits down and push together. (They will still come out as separate, little pizzas but the topping will be all even and won't get on the pan.)
For the sauce, place about a tablespoon of margarine in a frying pan and a cup or 2 of sour cream and stir together over low to medium heat. Add Parmesan and mozzarella cheese to taste. Spread sauce over entire biscuit pizza crust.
For the chicken, cook in microwave and then place in frying pan with little cooking spray to brown chicken. Scatter chicken pieces over the sauce and moisten with the sauce. Sprinkle mozzarella and Monterrey cheese over top, just to cover a little. Put in oven according to biscuit directions. I think 350 degrees for 13-15 min.
Serve with a great green salad and Voila. You have it.
Everyone loved this meal! My kids devoured it.
Thursday, March 25, 2010
Tuesday, March 23, 2010
I'm Back!
I have taken a big break from blogging, sorry. I have been sick the last while. So thinking of sickness, here are some things I found from the American Dietetic Association about preventing illness through healthy eating.
According to the American Dietetic Association, these are some tips to get vitamin-rich foods in your diet to prevent infection and help your immune system.
* Start each day with a healthy breakfast that includes whole grains and calcium-, vitamin D- and vitamin C-rich foods.
* Replace refined grains with whole grains like whole-grain breads and cereals and brown rice.
* Pre-washed salad greens and pre-cut vegetables make great quick meals or snacks.
* Choose fresh, whole fruit for snacks and desserts.
* Don’t forget beans, which are rich in fiber, folate and flavanoids.
Here are more tips. These are tips on getting the most health benefits from your food during flu season:
Variety: Whether they’re canned, frozen or fresh, adding more fruits and vegetables into your diet is a way to ensure you are getting the most nutrients and vitamins from your foods. Selecting foods from all of the food groups will also help you to get protein, calcium and fiber in your diet. “Focusing too much on one food group and not enough on others can cause deficiencies in your diet. There is no need to load up your grocery cart with special items that tout ‘immunity boosting’ benefits.”
Vitamins: Is it necessary to pop a pill to help boost immunity throughout the flu season? “Most healthy people can get the nutrients they need from food. Many vitamin C supplements promise to boost your immunity. However, most people already get enough vitamin C in their diet. Additional supplements can be a waste of money if you’re already eating enough of that vitamin or mineral.”
Food safety: During flu season, how you eat is as important as what you eat. Following food safety rules can significantly reduce your risk of illness. Washing your hands before and after food preparation is the best way to ensure that you aren’t spreading germs to others. Wash all vegetables and fruits before eating them.
Healthy Lifestyle: In addition to eating a healthy diet, get plenty of sleep every night. Physical activity is also important and part of staying healthy.
According to the American Dietetic Association, these are some tips to get vitamin-rich foods in your diet to prevent infection and help your immune system.
* Start each day with a healthy breakfast that includes whole grains and calcium-, vitamin D- and vitamin C-rich foods.
* Replace refined grains with whole grains like whole-grain breads and cereals and brown rice.
* Pre-washed salad greens and pre-cut vegetables make great quick meals or snacks.
* Choose fresh, whole fruit for snacks and desserts.
* Don’t forget beans, which are rich in fiber, folate and flavanoids.
Here are more tips. These are tips on getting the most health benefits from your food during flu season:
Variety: Whether they’re canned, frozen or fresh, adding more fruits and vegetables into your diet is a way to ensure you are getting the most nutrients and vitamins from your foods. Selecting foods from all of the food groups will also help you to get protein, calcium and fiber in your diet. “Focusing too much on one food group and not enough on others can cause deficiencies in your diet. There is no need to load up your grocery cart with special items that tout ‘immunity boosting’ benefits.”
Vitamins: Is it necessary to pop a pill to help boost immunity throughout the flu season? “Most healthy people can get the nutrients they need from food. Many vitamin C supplements promise to boost your immunity. However, most people already get enough vitamin C in their diet. Additional supplements can be a waste of money if you’re already eating enough of that vitamin or mineral.”
Food safety: During flu season, how you eat is as important as what you eat. Following food safety rules can significantly reduce your risk of illness. Washing your hands before and after food preparation is the best way to ensure that you aren’t spreading germs to others. Wash all vegetables and fruits before eating them.
Healthy Lifestyle: In addition to eating a healthy diet, get plenty of sleep every night. Physical activity is also important and part of staying healthy.
Saturday, March 6, 2010
The Go-to Meal
I love this meal so I thought I would share it in case anyone out there needs it and hasn't heard of it yet. This is a no-fail meal so is so great for guests or just a busy day. Everyone always likes it, including my pickiest eater.
Crockpot Chicken
4 Tbsp light margarine
1 pkt Italian dressing mix
About 2-3 lbs chicken, thawed and cut up
1 can cream of chicken soup
1/2 can skim milk
1 (8 oz) pkg light cream cheese
Either put thawed chicken in the crock pot, which is the quick version, or put frozen chicken and let sit in slow cooker for a couple hours with very small amt water (just to wet chicken). Sometimes, I just find it easier to throw the frozen chicken in there a couple hours before and then it gets very soft and tender and shreds itself. You can also use rotisserie chicken but you'll want to cook it perhaps the night before or all day long. So once you have your chicken cooked, you can add the margarine and the Italian dressing pkt and stir it with the chicken. In a separate bowl, mix cream of chicken soup and milk and add to the pot. Lastly, set the cream cheese on top and let it melt into the rest before stirring it up or you'll have clumps.
*Serve with pasta or rice (I prefer Penne pasta.)
*French Bread
*Garden Salad (a good salad with lots of extras is fun like red onions, broccoli, tomato, carrots, olives, croutons, etc) with light or fat-free dressing
*Cold water
Oh, if you like spicy and this seems too bland. My husband adds a chipotle pepper to it (type from can) and it gives it a spicy, smoky flavor. Gabe's family ate it that way when I made it for them this Christmas. They loved it!
Crockpot Chicken
4 Tbsp light margarine
1 pkt Italian dressing mix
About 2-3 lbs chicken, thawed and cut up
1 can cream of chicken soup
1/2 can skim milk
1 (8 oz) pkg light cream cheese
Either put thawed chicken in the crock pot, which is the quick version, or put frozen chicken and let sit in slow cooker for a couple hours with very small amt water (just to wet chicken). Sometimes, I just find it easier to throw the frozen chicken in there a couple hours before and then it gets very soft and tender and shreds itself. You can also use rotisserie chicken but you'll want to cook it perhaps the night before or all day long. So once you have your chicken cooked, you can add the margarine and the Italian dressing pkt and stir it with the chicken. In a separate bowl, mix cream of chicken soup and milk and add to the pot. Lastly, set the cream cheese on top and let it melt into the rest before stirring it up or you'll have clumps.
*Serve with pasta or rice (I prefer Penne pasta.)
*French Bread
*Garden Salad (a good salad with lots of extras is fun like red onions, broccoli, tomato, carrots, olives, croutons, etc) with light or fat-free dressing
*Cold water
Oh, if you like spicy and this seems too bland. My husband adds a chipotle pepper to it (type from can) and it gives it a spicy, smoky flavor. Gabe's family ate it that way when I made it for them this Christmas. They loved it!
Day 13 - My Nutrition Challenge Report
Ok, so it's been 2 weeks now and it's getting a little more difficult to stay focused. It's so easy to find excuses to eat poorly and not work out. This week I made it to the gym 3 times but I could have done better. I did increase my water intake which I was proud of. You just have to remember to fill up the bottle and put it in the fridge a couple times and you reach the 8 cup minimum pretty easily. Stay away from juice and drink a lot of water and you reduce your calories while subduing your appetite in between meals. It's great. This week I tried to add a new veggie into our diet. I bought and made collard greens which ended up being really good! My husband really liked them. I just cooked them with chicken broth and garlic and they turned out really well.
wt: 122 Lb (maintaining)
Mile: 9 min 52 sec
waistline: 29 in (no change) (Here is where diet really shows itself. I'm working out but still splurging on sweets, especially on the weekend. I really need to watch those extra calories.)
Energy Levels: It's getting much easier to run on the treadmill and I feel like I have more energy to work out. I still need to get more sleep and cut back on the sugar intake.
Week 3 around the corner! Yeah! Gotta keep with it!
wt: 122 Lb (maintaining)
Mile: 9 min 52 sec
waistline: 29 in (no change) (Here is where diet really shows itself. I'm working out but still splurging on sweets, especially on the weekend. I really need to watch those extra calories.)
Energy Levels: It's getting much easier to run on the treadmill and I feel like I have more energy to work out. I still need to get more sleep and cut back on the sugar intake.
Week 3 around the corner! Yeah! Gotta keep with it!
Saturday, February 27, 2010
Day 6 - Nutrition Challenge Report
Daily Food Journal:
Alright, so all week long I've been recording my food intake and I highly recommend this to anyone who is trying to lose weight, needs a good look at how healthy they are eating or just wants to know how much they consume normally. It was interesting because I knew I would be writing it down so I was a little more careful about my food choices. I felt like I wanted to make better choices because I had to take ownership for those food choices I made. So I found myself reaching for a high fat or sugary food and literally thought, no, I need to make a better choice. I recommend making a goal and telling everyone about it even if it's just out in cyberspace. By telling others, you really feel accountable to someone which drives you to be consistent and keep going. It's so easy to just tucker out and say alright that goal was a good idea but I just can't do it in reality. I'm done. No one knows, no one cares. But in sharing the goal, you really do feel a responsibility to keep at it.
This week, I ate pretty much a normal diet but I was more careful about portion sizes and didn't take 2nds or 3rds at meals. I snacked very little but tended to have dessert almost every night which I could do better on. I have such a weakness when it comes to sugary things. We had ice cream in the fridge for most of the week so it was tough to ignore. This week I didn't buy any. Problem solved! I did buy lots of yogurt and fruit so I'll be replacing it with those foods. Having the healthy foods stocked in your fridge and pantry is essential. You will reach for the things readily available. But overall, I ate a good diet of for ex. cereal for breakfast, a sandwich, fruit, carrots and milk at lunch or leftovers w/a veggie, and a balanced dinner low in fat with veggies always included. I tended to eat a ton of oranges because we still have ton on our tree. So I'm getting my Vit C! Water is still a tough one for me. I really don't drink enough and this week I'm going to carry that water bottle around better.
Gym experience:
wt: 122 lbs (I'm not sure this scale is 100% accurate, that seems like a big change.) (Typically, when weighing you want to use the same scale and at the same time of day with the same routine, so water weight and clothes, etc. don't play a role.)
Mon- 30 min cardio including 1/2 mile run in over 5.5 min, weight trained-legs and glutes, abs
Tues - 20 min cardio including 1 mile run - 10 min 55 sec, arms, abs
Fri - 30 min cardio including 1 mile run - 10 min 15 sec, chest, shoulders, back, abs
Sat - 30 min cardio including 1 mile run - 9 min 50 sec, abs
I was pretty sore after the 1st 2 days so I took a little break (also had some scheduling problems) then went back to the gym and am still pretty sore. It feels good though to be working out again. I feel more positive about myself and my life. Endorphins kickin' in! I don't feel like I have tons of energy, actually, I feel pretty beat but I know it will improve as I get used to working out and get in better shape. I also need to stop thinking about houses at 10:30 at night, it tends to keep me up into the wee hours. So overall, a great week!
Alright, so all week long I've been recording my food intake and I highly recommend this to anyone who is trying to lose weight, needs a good look at how healthy they are eating or just wants to know how much they consume normally. It was interesting because I knew I would be writing it down so I was a little more careful about my food choices. I felt like I wanted to make better choices because I had to take ownership for those food choices I made. So I found myself reaching for a high fat or sugary food and literally thought, no, I need to make a better choice. I recommend making a goal and telling everyone about it even if it's just out in cyberspace. By telling others, you really feel accountable to someone which drives you to be consistent and keep going. It's so easy to just tucker out and say alright that goal was a good idea but I just can't do it in reality. I'm done. No one knows, no one cares. But in sharing the goal, you really do feel a responsibility to keep at it.
This week, I ate pretty much a normal diet but I was more careful about portion sizes and didn't take 2nds or 3rds at meals. I snacked very little but tended to have dessert almost every night which I could do better on. I have such a weakness when it comes to sugary things. We had ice cream in the fridge for most of the week so it was tough to ignore. This week I didn't buy any. Problem solved! I did buy lots of yogurt and fruit so I'll be replacing it with those foods. Having the healthy foods stocked in your fridge and pantry is essential. You will reach for the things readily available. But overall, I ate a good diet of for ex. cereal for breakfast, a sandwich, fruit, carrots and milk at lunch or leftovers w/a veggie, and a balanced dinner low in fat with veggies always included. I tended to eat a ton of oranges because we still have ton on our tree. So I'm getting my Vit C! Water is still a tough one for me. I really don't drink enough and this week I'm going to carry that water bottle around better.
Gym experience:
wt: 122 lbs (I'm not sure this scale is 100% accurate, that seems like a big change.) (Typically, when weighing you want to use the same scale and at the same time of day with the same routine, so water weight and clothes, etc. don't play a role.)
Mon- 30 min cardio including 1/2 mile run in over 5.5 min, weight trained-legs and glutes, abs
Tues - 20 min cardio including 1 mile run - 10 min 55 sec, arms, abs
Fri - 30 min cardio including 1 mile run - 10 min 15 sec, chest, shoulders, back, abs
Sat - 30 min cardio including 1 mile run - 9 min 50 sec, abs
I was pretty sore after the 1st 2 days so I took a little break (also had some scheduling problems) then went back to the gym and am still pretty sore. It feels good though to be working out again. I feel more positive about myself and my life. Endorphins kickin' in! I don't feel like I have tons of energy, actually, I feel pretty beat but I know it will improve as I get used to working out and get in better shape. I also need to stop thinking about houses at 10:30 at night, it tends to keep me up into the wee hours. So overall, a great week!
Thursday, February 25, 2010
A Colorful Diet
While studying dietetics, I received some experience in catering. In catering, presentation is everything! Part of the eating experience happens before the food ever reaches your mouth. If it doesn't look appetizing, it won't be as enjoyable. Something really important when considering a meal is the color scheme. For example, you never want to serve Swiss Chicken, mashed potatoes and cauliflower! This would be an all white meal and very bland and unappetizing to the eye. It's so important to have a colorful meal. A great way to do this is to have a very colorful vegetable. In general, you want to color your daily diet with fruits and vegetables.
Here are some examples of nutrient rich foods in each color category:
Green
Veggies
ex. Kale, Spinach, Leafy Greens (Turnip, Collard, Mustard), Romaine, Lettuce, Broccoli, Green Peas, Cabbage, Brussels, Sprouts, Bok Choy, Arugala, Swiss Chard, Turnips, Rutabaga, Watercress, Kale
Fruit
ex. Kiwifruit, Honeydew Melon
Orange
Veggies
ex. Carrots, Sweet Potatoes, Pumpkin, Butternut Squash, Yellow Pepper
Fruit
ex. Cantaloupe, Mangoes, Apricots, Peaches, Oranges, Grapefruit, Lemons, Tangerines, Clementines,Papaya, Apricots, Nectarines, Pears, Pineapple
Red
Veggies
ex. Tomato-based products, Fresh Tomato, Beets, Red Cabbage, Red Onion
Fruit
ex. Watermelon,Pink Grapefruit,Guava, Raspberries, Cherries, Strawberries, Cranberries, Red Apples
Blue/Purple
Veggies
ex. Eggplant
Fruit
ex. Blueberries, Blackberries, Purple Grapes, Prunes, Raisins, Plums
White
Veggies
ex. Garlic, Onions, Leeks, Scallions, Chives
Here are some examples of nutrient rich foods in each color category:
Green
Veggies
ex. Kale, Spinach, Leafy Greens (Turnip, Collard, Mustard), Romaine, Lettuce, Broccoli, Green Peas, Cabbage, Brussels, Sprouts, Bok Choy, Arugala, Swiss Chard, Turnips, Rutabaga, Watercress, Kale
Fruit
ex. Kiwifruit, Honeydew Melon
Orange
Veggies
ex. Carrots, Sweet Potatoes, Pumpkin, Butternut Squash, Yellow Pepper
Fruit
ex. Cantaloupe, Mangoes, Apricots, Peaches, Oranges, Grapefruit, Lemons, Tangerines, Clementines,Papaya, Apricots, Nectarines, Pears, Pineapple
Red
Veggies
ex. Tomato-based products, Fresh Tomato, Beets, Red Cabbage, Red Onion
Fruit
ex. Watermelon,Pink Grapefruit,Guava, Raspberries, Cherries, Strawberries, Cranberries, Red Apples
Blue/Purple
Veggies
ex. Eggplant
Fruit
ex. Blueberries, Blackberries, Purple Grapes, Prunes, Raisins, Plums
White
Veggies
ex. Garlic, Onions, Leeks, Scallions, Chives
Continuing Nutrition Challenge
I am continuing to keep a daily food log on my personal calendar and I'm going to the gym and noting my experiences there as well. Each Saturday, I'll blog about my experiences from the week.
Tuesday, February 23, 2010
Healthy Snacks
Ideas for healthy snacks for Everyone
-Yogurt w/cereal (cheerios, Honey bunches, grape nuts, etc), raisins, fruit, etc
-Baby carrots and celery (cut up celery and put them w/carrots in a tupperware w/a little water and store for the week) and serve w/fat free or light dip (use fat free sour cream or yogurt)
-Hummus on a roll, bread, cracker or w/veggies
-Popcorn (popped yourself or low fat microwave)
-Mixed nuts and dried fruit (substitute favorite stuff)
* 1/2 ounce whole shelled (unpeeled) almonds
* 1/4 ounce unsalted dry-roasted peanuts
* 1/4 ounce dried cranberries
* 1 tablespoon chopped pitted dates
* 1 1/2 teaspoon chocolate chips
-Cottage cheese w/fruit(bananas, strawberries, peaches, pears, etc) and honey
-mini sandwich- whole grain roll w/slice turkey and low fat cheese, little mustard
-salad snack- 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
-Fruit smoothie:
*Blend 1 cup fat-free milk,
*½ cup frozen strawberries
*½ banana
-Pudding snack - One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
-Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
For kids:
-snack kabob -low fat cheese cubes and grapes on pretzel stick
-Celery, pb and raisins (classic "Ants on a Log")
-Cereal mix (mix up a bunch of favorite cereals (cheerios, kix, chex, captain crunch, coco puffs, peanut butter puffs, etc) and add nuts and/or pretzels, chow mein crunchy noodles, raisins, etc)
-Tortilla roll-up
*mix cream cheese and salsa together and spread in a small flour tortilla,
then sprinkle with cheese and roll up. Bake on 400 until crisp and golden
brown
-Strawberry Banana Ice Pops -
* 1 (3 1/4-ounce) package instant banana cream pudding mix
* 1 3/4 cups milk
* 2 cups sliced strawberries
* 1 tablespoon sugar
(Blend it all up until smooth and pour into ice pop molds. Freeze 4 hrs)
-Yogurt Parfait - layer vanilla yogurt or other favorite, crumble crunchy granola bar or granola cereal over one layer, add fruit (such as strawberries, berries, grapefruit slices, orange or mandarin slices, apple, raisins, etc.)and keep layering!
-Muffins or bread-banana, zucchini, carrot and pineapple, etc.
-Pizza- 2 flour tortillas, thin layer mozarella cheese melted in between, layer tomato sauce on top, more mozzarella sprinkled, and then toppings you desire
-Whole grain wheat crackers or multi-grain (check fiber levels and ingred. list to make sure really whole grain) w/low fat cheese slices or light or fat free cream cheese
-Instant Oatmeal Cereal (variety pack)
-Yogurt w/cereal (cheerios, Honey bunches, grape nuts, etc), raisins, fruit, etc
-Baby carrots and celery (cut up celery and put them w/carrots in a tupperware w/a little water and store for the week) and serve w/fat free or light dip (use fat free sour cream or yogurt)
-Hummus on a roll, bread, cracker or w/veggies
-Popcorn (popped yourself or low fat microwave)
-Mixed nuts and dried fruit (substitute favorite stuff)
* 1/2 ounce whole shelled (unpeeled) almonds
* 1/4 ounce unsalted dry-roasted peanuts
* 1/4 ounce dried cranberries
* 1 tablespoon chopped pitted dates
* 1 1/2 teaspoon chocolate chips
-Cottage cheese w/fruit(bananas, strawberries, peaches, pears, etc) and honey
-mini sandwich- whole grain roll w/slice turkey and low fat cheese, little mustard
-salad snack- 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
-Fruit smoothie:
*Blend 1 cup fat-free milk,
*½ cup frozen strawberries
*½ banana
-Pudding snack - One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
-Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
For kids:
-snack kabob -low fat cheese cubes and grapes on pretzel stick
-Celery, pb and raisins (classic "Ants on a Log")
-Cereal mix (mix up a bunch of favorite cereals (cheerios, kix, chex, captain crunch, coco puffs, peanut butter puffs, etc) and add nuts and/or pretzels, chow mein crunchy noodles, raisins, etc)
-Tortilla roll-up
*mix cream cheese and salsa together and spread in a small flour tortilla,
then sprinkle with cheese and roll up. Bake on 400 until crisp and golden
brown
-Strawberry Banana Ice Pops -
* 1 (3 1/4-ounce) package instant banana cream pudding mix
* 1 3/4 cups milk
* 2 cups sliced strawberries
* 1 tablespoon sugar
(Blend it all up until smooth and pour into ice pop molds. Freeze 4 hrs)
-Yogurt Parfait - layer vanilla yogurt or other favorite, crumble crunchy granola bar or granola cereal over one layer, add fruit (such as strawberries, berries, grapefruit slices, orange or mandarin slices, apple, raisins, etc.)and keep layering!
-Muffins or bread-banana, zucchini, carrot and pineapple, etc.
-Pizza- 2 flour tortillas, thin layer mozarella cheese melted in between, layer tomato sauce on top, more mozzarella sprinkled, and then toppings you desire
-Whole grain wheat crackers or multi-grain (check fiber levels and ingred. list to make sure really whole grain) w/low fat cheese slices or light or fat free cream cheese
-Instant Oatmeal Cereal (variety pack)
Monday, February 22, 2010
Obesity in Children
I just read an article about childhood obesity which stated that the current rate in our country is 16% of children. Holy Cow! That is a statistic for obesity, mind you, not just overweight children. The percentage of overweight children must be much higher. When I was a kid, there was that one kid in the class that was a bit chunky and everyone was relentlessly calling them names and labeling them as the "fat kid". Now, probably close to 1/4 of the kids are in the "chubby" category. In most cases, the children reflect their parents weight problem and bad food choices. You see more and more very heavy families. So now we see the numbers of gastric bypass surgeries in children increasing drastically. Just from 2000-2003, the rate tripled! The rate in 2003 was 800 kids. I know the surgery has saved lives in individuals that battled with weight for years and years so I don't want to knock the surgery, but it's just unfathomable for me that a pre-teen or teenager would need this kind of surgery. It seems very irresponsible to make this surgery a way out of weight problems. We have seen with all the "Reality Fit" shows that it's as simple as eating right and exercising. Parents need to be educated along with their children in nutrition and be committed to an exercise regimen instead of receiving the easy out. After gastric bypass, patients must make huge changes in their diets in order not to undo surgery. In the beginning, they eat extremely small portions and are restricted in the kinds of food they can eat. It's a very hard reality. Why not make some changes before this drastic measure? Try a few changes and then try a few more. This problem is just going to grow and grow with the trends of our society. Over 64% of our population is overweight so it's bound to increase in our children along with mom and dad.
What can we do? We can start with our own families. Make sure we are eating right and exercising and we are passing good habits to our kids. Provide healthy food options for your kids. They'll want to eat what you're eating! Share your secrets to your success with others. We all want to know what's working for other people. Educate yourself and then educate others.
What can we do? We can start with our own families. Make sure we are eating right and exercising and we are passing good habits to our kids. Provide healthy food options for your kids. They'll want to eat what you're eating! Share your secrets to your success with others. We all want to know what's working for other people. Educate yourself and then educate others.
Day 1 of Nutrition Challenge
Ok, so I made it back to the gym, hallelujah.
My current measurements:
weight: 126 lb (ideal wt for me is 120-125 lbs)
waistline: 29 in. (at the thickest point)
1/2 mile time: 5 min 38 sec (5.5 speed on treadmill)
1/2 mile experience: kind of winded, no pain could move to 1 mile
Workout: 30 min cardio, Legs, Glutes, Abs
Energy Level: Poor (due to lack of sleep), more energy after the gym but in exchange for muscle pain.
Diet:
Brk:
raisin bran (w/2 pecan halves) w/skim milk
water
Lunch:
leftover crock-pot chicken and pasta (small portion on a 6 in. plate)
slice of whole wheat bread
Corn
glass of skim milk
Snack:
Orange
water
Dinner:
Sloppy Joes on whole wheat bun (1/2 bun)
Corn
Green salad w/Light Catalina
1/2 bun w/jam
water
Dessert:
ice cream cone
square of dump cake (leftover from last night)
water
Water intake: 40 oz of my 64+ goal (not so good)
My current measurements:
weight: 126 lb (ideal wt for me is 120-125 lbs)
waistline: 29 in. (at the thickest point)
1/2 mile time: 5 min 38 sec (5.5 speed on treadmill)
1/2 mile experience: kind of winded, no pain could move to 1 mile
Workout: 30 min cardio, Legs, Glutes, Abs
Energy Level: Poor (due to lack of sleep), more energy after the gym but in exchange for muscle pain.
Diet:
Brk:
raisin bran (w/2 pecan halves) w/skim milk
water
Lunch:
leftover crock-pot chicken and pasta (small portion on a 6 in. plate)
slice of whole wheat bread
Corn
glass of skim milk
Snack:
Orange
water
Dinner:
Sloppy Joes on whole wheat bun (1/2 bun)
Corn
Green salad w/Light Catalina
1/2 bun w/jam
water
Dessert:
ice cream cone
square of dump cake (leftover from last night)
water
Water intake: 40 oz of my 64+ goal (not so good)
Saturday, February 20, 2010
Nutrition Goals
Sorry, I took a little hiatus the past couple of days. We are looking for a house right now and that is consuming all my thoughts and time at the moment. I feel like I'm eating and sleeping houses. It's not a fun process!
I realize I really need a plan before I just abstractly take on this nutrition challenge. First, what do I want to accomplish and how will I measure the results? Next, how will I go about reaching these goals? What will be the time period? And how will I reward myself for my success?
Goals:
1. Lose 2-3 lbs and maintain wt
2. Lose belly fat, tighten abs and back, lose an inch at least
3. Tone arms, legs, booty
4. Run a 1/2 mile without feeling like death, eventually 1 mile and then 1 & 1/2
5. Have more energy
How I'll measure:
1. Take current weight and weigh-in weekly (Saturdays)
2. Measure current waistline and take measurements bi-weekly(Saturday)
3. Measuring goal of rest of the body will be more subjective
4. Time a first half-mile run and record time on calendar along with discomfort levels and record again in 2 weeks (Saturday), once 1/2 mile is mastered, move to 1 mile
5. Record daily food intake on calendar and corresponding energy levels
How will I meet the goals:
1. Make dinner menus, finding recipes low in calories, fat and sugar and adjust and substitute healthy choices wherever possible. (Try to find items low in cost from ads and that correspond to foods in the pantry.)
2. Make a grocery list for healthy food choices for breakfast, lunch, snacks and recipe items for dinner.
3. Eat 3 normal meals a day: breakfast, lunch and dinner. Also 2-3 small snacks daily such as fruit, cereal, veggies, yogurt, crackers, etc and perhaps light ice cream or small dessert 2-3 times a week included in the snacks.
4. Drink from a water bottle all day long, trying to get 64 + ounces daily.
5. Work out at the gym at least 3x's a week including 30 min of cardio and weight training 1-2 muscle groups each time, changing the muscle group each day and not resting a lot in between reps and machine or free weight changes. Do ab workout every gym visit and change the exercises each time, duration about 10 min.
6. Go to bed by 10 PM and get up at 7 AM in order to get enough rest.
Start Date: Monday, Feb. 22, 2010. I'll take my weight and measurements Monday morning. Go to the gym and time my 1/2 mile and record feelings. I'll start logging my food intake and energy levels on this day. Today, I will make a menu for the week and go shopping for groceries.
The great part of this diet is that I can make this a permanent change. But for measurement sake I will make my goal to attain these goals by the last Saturday in April. Of course, for others trying to do weight loss 2 months is not a goal I recommend as a standard time line. I only have a few pounds to lose and some tightening to do so a time line is very individual. After I had my last baby, it took me about a year to lose the 40 lbs that I gained.
Lastly, just for fun, a reward I will give myself, for meeting my goals, is a spa treatment of my choosing and a new pair of jeans!
I realize I really need a plan before I just abstractly take on this nutrition challenge. First, what do I want to accomplish and how will I measure the results? Next, how will I go about reaching these goals? What will be the time period? And how will I reward myself for my success?
Goals:
1. Lose 2-3 lbs and maintain wt
2. Lose belly fat, tighten abs and back, lose an inch at least
3. Tone arms, legs, booty
4. Run a 1/2 mile without feeling like death, eventually 1 mile and then 1 & 1/2
5. Have more energy
How I'll measure:
1. Take current weight and weigh-in weekly (Saturdays)
2. Measure current waistline and take measurements bi-weekly(Saturday)
3. Measuring goal of rest of the body will be more subjective
4. Time a first half-mile run and record time on calendar along with discomfort levels and record again in 2 weeks (Saturday), once 1/2 mile is mastered, move to 1 mile
5. Record daily food intake on calendar and corresponding energy levels
How will I meet the goals:
1. Make dinner menus, finding recipes low in calories, fat and sugar and adjust and substitute healthy choices wherever possible. (Try to find items low in cost from ads and that correspond to foods in the pantry.)
2. Make a grocery list for healthy food choices for breakfast, lunch, snacks and recipe items for dinner.
3. Eat 3 normal meals a day: breakfast, lunch and dinner. Also 2-3 small snacks daily such as fruit, cereal, veggies, yogurt, crackers, etc and perhaps light ice cream or small dessert 2-3 times a week included in the snacks.
4. Drink from a water bottle all day long, trying to get 64 + ounces daily.
5. Work out at the gym at least 3x's a week including 30 min of cardio and weight training 1-2 muscle groups each time, changing the muscle group each day and not resting a lot in between reps and machine or free weight changes. Do ab workout every gym visit and change the exercises each time, duration about 10 min.
6. Go to bed by 10 PM and get up at 7 AM in order to get enough rest.
Start Date: Monday, Feb. 22, 2010. I'll take my weight and measurements Monday morning. Go to the gym and time my 1/2 mile and record feelings. I'll start logging my food intake and energy levels on this day. Today, I will make a menu for the week and go shopping for groceries.
The great part of this diet is that I can make this a permanent change. But for measurement sake I will make my goal to attain these goals by the last Saturday in April. Of course, for others trying to do weight loss 2 months is not a goal I recommend as a standard time line. I only have a few pounds to lose and some tightening to do so a time line is very individual. After I had my last baby, it took me about a year to lose the 40 lbs that I gained.
Lastly, just for fun, a reward I will give myself, for meeting my goals, is a spa treatment of my choosing and a new pair of jeans!
Wednesday, February 17, 2010
Commitment to Nutrition
Hope you all had a wonderful Valentine's Day and President's weekend! Yeah, I love the holidays!
I know I ate a lot of chocolate over the weekend and my waistline is starting to show all the holiday indulgences. I am not gaining weight (maybe a pound or 2) but becoming a little flabby around the middle. This morning, while I was eating my loaded Raisin bran and reading the label of the yogurt I was about to eat, it hit me, an idea. An aside,the yogurt label had 37g of sugar in 1 cup and was 200 calories! Wow! I mentioned in another posting to not be tricked by the fat free label and this is a great example of that warning.
Ok, back to my idea, I want to commit myself here to cutting back on the junk food and exercising more regularly (at least 3x's a week). I plan to keep a daily food log and blog about the experience here. I don't plan to use any special diets, just to make good everyday choices and I'll tell you about what I eat and any great recipes along the way. If any of you want to make a similar commitment whether it's to lose weight, feel better or for health reasons, share your commitment and experiences here.
My husband is an attorney and works in a large office with lots of women. In such an environment, he hears about all the dieting plans of many of the women there. So many of these diet plans are just so far-fetched fad diets that will only serve to frustrate them more than ever. They all require major calorie restrictions, cutting out major food groups and adding weird food rituals to daily habits. I'm predicting none of these women will stick to any of these diets. They may see some minor results especially at the beginning but they won't last and they may do more harm than good. I would like to show with my commitment that you can eat a balanced diet with all the food groups including some fats and sugar (sparingly) and still see results. Of course, the addition of exercise along with a good diet will increase the results.
I know I ate a lot of chocolate over the weekend and my waistline is starting to show all the holiday indulgences. I am not gaining weight (maybe a pound or 2) but becoming a little flabby around the middle. This morning, while I was eating my loaded Raisin bran and reading the label of the yogurt I was about to eat, it hit me, an idea. An aside,the yogurt label had 37g of sugar in 1 cup and was 200 calories! Wow! I mentioned in another posting to not be tricked by the fat free label and this is a great example of that warning.
Ok, back to my idea, I want to commit myself here to cutting back on the junk food and exercising more regularly (at least 3x's a week). I plan to keep a daily food log and blog about the experience here. I don't plan to use any special diets, just to make good everyday choices and I'll tell you about what I eat and any great recipes along the way. If any of you want to make a similar commitment whether it's to lose weight, feel better or for health reasons, share your commitment and experiences here.
My husband is an attorney and works in a large office with lots of women. In such an environment, he hears about all the dieting plans of many of the women there. So many of these diet plans are just so far-fetched fad diets that will only serve to frustrate them more than ever. They all require major calorie restrictions, cutting out major food groups and adding weird food rituals to daily habits. I'm predicting none of these women will stick to any of these diets. They may see some minor results especially at the beginning but they won't last and they may do more harm than good. I would like to show with my commitment that you can eat a balanced diet with all the food groups including some fats and sugar (sparingly) and still see results. Of course, the addition of exercise along with a good diet will increase the results.
Tuesday, February 16, 2010
Chicken Florentine
• 4-6 skinless, boneless chicken breast halves
• 1/4 cup butter (light margarine (try less than 1/4)
• 3 teaspoons minced garlic
• 1 tablespoon lemon juice
• 1 (10.75 ounce) can condensed cream of mushroom soup
• 1 tablespoon Italian seasoning
• 1/2 cup half-and-half ( can sub skim or 1% or combine with half and half)
• 1/2 cup grated Parmesan cheese
• 1-16 oz bag frozen spinach
• 4 ounces fresh mushrooms, sliced
• 1 cup shredded mozzarella cheese
• Optional: 2-3 crisp bacon slices, crumbled or bacon bits to top
(salt and pepper to taste)
Directions
1. Preheat oven to 375 degrees F (175 degrees C). Defrost chicken breast halves in microwave with a little water. Slightly cook them so they cook faster in the oven.
2. Put spinach in a skillet and thaw on med heat. Add small amount of light margarine or spray and add sliced mushrooms to the spinach. Cook until veggies are soft. Layer bottom of 13x9 (or 9x9 if you use less chicken) pan with spinach mixture.
3. Melt the butter or margarine in a medium saucepan over medium heat. Stirring constantly, mix in the garlic, lemon juice, cream of mushroom soup, Italian seasoning, half-and-half, and Parmesan cheese.
4. Pour half the mixture from the saucepan over the mushrooms. Arrange chicken breasts in the dish, and cover with the remaining sauce mixture. Sprinkle with mozzarella cheese.
5. Bake 20 to 25 minutes in oven, until bubbly and lightly browned. Serve with pasta.
(My husband thought it would be good with sun-dried tomatoes. I make another pasta dish with a sun-dried tomato sauce but you could try it with this one.)
• 1/4 cup butter (light margarine (try less than 1/4)
• 3 teaspoons minced garlic
• 1 tablespoon lemon juice
• 1 (10.75 ounce) can condensed cream of mushroom soup
• 1 tablespoon Italian seasoning
• 1/2 cup half-and-half ( can sub skim or 1% or combine with half and half)
• 1/2 cup grated Parmesan cheese
• 1-16 oz bag frozen spinach
• 4 ounces fresh mushrooms, sliced
• 1 cup shredded mozzarella cheese
• Optional: 2-3 crisp bacon slices, crumbled or bacon bits to top
(salt and pepper to taste)
Directions
1. Preheat oven to 375 degrees F (175 degrees C). Defrost chicken breast halves in microwave with a little water. Slightly cook them so they cook faster in the oven.
2. Put spinach in a skillet and thaw on med heat. Add small amount of light margarine or spray and add sliced mushrooms to the spinach. Cook until veggies are soft. Layer bottom of 13x9 (or 9x9 if you use less chicken) pan with spinach mixture.
3. Melt the butter or margarine in a medium saucepan over medium heat. Stirring constantly, mix in the garlic, lemon juice, cream of mushroom soup, Italian seasoning, half-and-half, and Parmesan cheese.
4. Pour half the mixture from the saucepan over the mushrooms. Arrange chicken breasts in the dish, and cover with the remaining sauce mixture. Sprinkle with mozzarella cheese.
5. Bake 20 to 25 minutes in oven, until bubbly and lightly browned. Serve with pasta.
(My husband thought it would be good with sun-dried tomatoes. I make another pasta dish with a sun-dried tomato sauce but you could try it with this one.)
Friday, February 12, 2010
Fondue from Appetizer to Dessert
Cheese Fondue
3 Tbsp butter (or 3 Tbsp light margarine)
3 Tbsp flour
1 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
Dash of nutmeg
3 c. milk (skim or 1% is fine)
2 (8 oz each) pkgs. Swiss cheese
2 tsp Worcestershire sauce
2 loaves of crusty French or Italian bread, cut into cubes
In a fondue pot over medium heat, melt butter. Stir in next 5 ingredients. Add milk gradually and cook until sauce is smooth and thickened. Lower heat and add cheese by handfuls, stirring until cheese is melted after each addition. Stir in Worcestershire sauce. Eat!
Fondue Broth
For Beef
2 bay leaves
2 garlic cloves, minced (4-5 if you love garlic)
2 tsp dried parsley
2 tsp fresh ground pepper
2 cans nonfat beef broth
3 cups water
1 pkg. French onion soup mix
1/2 bottle Heinz seafood sauce
Mix all ingredients in fondue pot and simmer for 15 min-1 hour (depends on time constraints and how much you want the flavors to really blend together).
Chocolate Fondue
sauce:
1-2 large Hershey chocolate bars (use plain or almond if you want nuts)
Heavy cream (I usually pour slowly and see thickness I desire, can add more as it heats up and thickens more)
optional: orange flavoring, ground almonds or other nuts
fruit to dip: strawberries, bananas, etc. (ritz crackers or biscotti are also fun)
3 Tbsp butter (or 3 Tbsp light margarine)
3 Tbsp flour
1 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
Dash of nutmeg
3 c. milk (skim or 1% is fine)
2 (8 oz each) pkgs. Swiss cheese
2 tsp Worcestershire sauce
2 loaves of crusty French or Italian bread, cut into cubes
In a fondue pot over medium heat, melt butter. Stir in next 5 ingredients. Add milk gradually and cook until sauce is smooth and thickened. Lower heat and add cheese by handfuls, stirring until cheese is melted after each addition. Stir in Worcestershire sauce. Eat!
Fondue Broth
For Beef
2 bay leaves
2 garlic cloves, minced (4-5 if you love garlic)
2 tsp dried parsley
2 tsp fresh ground pepper
2 cans nonfat beef broth
3 cups water
1 pkg. French onion soup mix
1/2 bottle Heinz seafood sauce
Mix all ingredients in fondue pot and simmer for 15 min-1 hour (depends on time constraints and how much you want the flavors to really blend together).
Chocolate Fondue
sauce:
1-2 large Hershey chocolate bars (use plain or almond if you want nuts)
Heavy cream (I usually pour slowly and see thickness I desire, can add more as it heats up and thickens more)
optional: orange flavoring, ground almonds or other nuts
fruit to dip: strawberries, bananas, etc. (ritz crackers or biscotti are also fun)
Wednesday, February 10, 2010
Portion Control
Ok, so the recipe I just wrote has butter and whipping cream in it which of course have fat. But the French people who eat these kinds of recipes on a regular basis are quite thin. How is that? Well, I'll tell you. They enjoy their food, eating slowly while savoring every bite. They do not need huge quantities of food to be satisfied. The key is portion control. We can enjoy foods that have some fat in them and not fret the weight gain by limiting the amount we ingest.
1. Eat off a plate. (See how much you are eating! Grazing adds up!)
2. Use a lunch size plate instead of an enormous plate that you feel you must fill.
3. Fill half plate with vegetable, quarter with grain/starch and quarter with meat.
4. Read food labels to see how the company measures a serving size and then see how many calories are in the serving size and fat, etc.
5. Drink water or a glass of fat-free milk with meal. Have fruit for dessert! (This is very French. I often had fruit for dessert in Paris. Or small portions of sweet desserts.)
6. Some everyday comparisons to help you figure out your serving sizes:
-A teaspoon of margarine is the size of one dice.
-Three ounces of meat is the size of a deck of cards.
-One cup of pasta is the size of a baseball (not a softball!).
-An ounce of cheese is one string cheese stick.
-One-half cup of fresh fruit is also the size of a baseball.
7. In restaurants, split a meal with someone or get a take-out box and bring part home for another meal. Share a dessert with all at the table.
8. Eat slowly. Put your fork down!!!
9. Enjoy your food!
1. Eat off a plate. (See how much you are eating! Grazing adds up!)
2. Use a lunch size plate instead of an enormous plate that you feel you must fill.
3. Fill half plate with vegetable, quarter with grain/starch and quarter with meat.
4. Read food labels to see how the company measures a serving size and then see how many calories are in the serving size and fat, etc.
5. Drink water or a glass of fat-free milk with meal. Have fruit for dessert! (This is very French. I often had fruit for dessert in Paris. Or small portions of sweet desserts.)
6. Some everyday comparisons to help you figure out your serving sizes:
-A teaspoon of margarine is the size of one dice.
-Three ounces of meat is the size of a deck of cards.
-One cup of pasta is the size of a baseball (not a softball!).
-An ounce of cheese is one string cheese stick.
-One-half cup of fresh fruit is also the size of a baseball.
7. In restaurants, split a meal with someone or get a take-out box and bring part home for another meal. Share a dessert with all at the table.
8. Eat slowly. Put your fork down!!!
9. Enjoy your food!
Cotes de Porc Sauce Nenette (Pork Chops with Tomato Sauce)
Since Valentine's Day is around the corner, I thought I would share a few French recipes in the next couple days that are wonderful!
This recipe serves 4
1 Tbsp butter (can sub light marg)
1 Tbsp veg oil (can sub canola or just use spray)
4 large pork chops
salt and freshly ground black pepper
4 Tbsp white cooking wine or chicken stock (broth)
1/2 tsp dried thyme
1 cup whipping cream
1 tsp tomato puree (paste)
1 Tbsp Dijon mustard
1 tomato, seeded and chopped
1 Tbsp fresh tarragon, chervil or parsley
fresh tarragon or other herbs to garnish
Heat butter and oil in large frying pan over high heat. Season pork with salt and pepper and add to pan. Reduce heat to med-high. Cook for 2-3 min on each side until browned, transfer to a plate and pour off liquid. Add wine or stock and thyme to the pan and bring to boil. Cook 2-3 min until wine evaporated. Add the cream and tomato puree and simmer for 2 min, stirring frequently, then return pork chops to sauce and cook for 4-5 min over a med-low heat. Don't overcook. Add the mustard, chopped tomato and herbs, stirring and shaking the pan to distribute them, and cook for 1 min to heat through. Serve with garlic, whipped potatoes and green beans or peas or spring mix salad with a vinaigrette.
This recipe serves 4
1 Tbsp butter (can sub light marg)
1 Tbsp veg oil (can sub canola or just use spray)
4 large pork chops
salt and freshly ground black pepper
4 Tbsp white cooking wine or chicken stock (broth)
1/2 tsp dried thyme
1 cup whipping cream
1 tsp tomato puree (paste)
1 Tbsp Dijon mustard
1 tomato, seeded and chopped
1 Tbsp fresh tarragon, chervil or parsley
fresh tarragon or other herbs to garnish
Heat butter and oil in large frying pan over high heat. Season pork with salt and pepper and add to pan. Reduce heat to med-high. Cook for 2-3 min on each side until browned, transfer to a plate and pour off liquid. Add wine or stock and thyme to the pan and bring to boil. Cook 2-3 min until wine evaporated. Add the cream and tomato puree and simmer for 2 min, stirring frequently, then return pork chops to sauce and cook for 4-5 min over a med-low heat. Don't overcook. Add the mustard, chopped tomato and herbs, stirring and shaking the pan to distribute them, and cook for 1 min to heat through. Serve with garlic, whipped potatoes and green beans or peas or spring mix salad with a vinaigrette.
Tuesday, February 2, 2010
Quick Pizza with Fresh Ingredients
1 Large Boboli Pizza Crust
3 or 4 Roma Tomatoes, small diced pieces
2 garlic cloves, crushed (more if you love garlic)
Olive oil, drizzles
Fresh Basil Leaves, ripped (to taste)
Fresh mozzarella cheese, (packed in liquid) slices to cover pizza
Set oven at temp from Boboli instructions. Probably 400 degrees F. Cover crust with diced tomatoes. Sprinkle garlic over the tomatoes. Drizzle olive oil over the top. Rip up basil leaves and spread over everything. Top with mozzarella slices. Put in oven according to Boboli crust instructions. Probably about 15-20 min. until cheese melts and crust browning a little.
Serve with a great garden salad and low-fat dressing or spinach leaves, mandarin oranges, craisins, and almonds salad with small amount of poppy seed dressing and you have a meal.
This pizza is so good and even my kids love it! My sister-in-law, Fernanda, taught me this recipe. Thanks again.
3 or 4 Roma Tomatoes, small diced pieces
2 garlic cloves, crushed (more if you love garlic)
Olive oil, drizzles
Fresh Basil Leaves, ripped (to taste)
Fresh mozzarella cheese, (packed in liquid) slices to cover pizza
Set oven at temp from Boboli instructions. Probably 400 degrees F. Cover crust with diced tomatoes. Sprinkle garlic over the tomatoes. Drizzle olive oil over the top. Rip up basil leaves and spread over everything. Top with mozzarella slices. Put in oven according to Boboli crust instructions. Probably about 15-20 min. until cheese melts and crust browning a little.
Serve with a great garden salad and low-fat dressing or spinach leaves, mandarin oranges, craisins, and almonds salad with small amount of poppy seed dressing and you have a meal.
This pizza is so good and even my kids love it! My sister-in-law, Fernanda, taught me this recipe. Thanks again.
Thursday, January 28, 2010
Food on the Oprah Show Wednesday
I don't know how many of you saw the Oprah show yesterday, but it was all about food, what we're eating and where it comes from. Michael Pollan, a journalist, who has written a number of books on food, was on the show. I'm not sure if he was just on to promote his new movie "Food, Inc." and book "Food Rules" but he had a few interesting things to say and I thought I would share my take on the rhetoric.
There is a legitimate concern in this country that we are buying more and more processed food, convenience food, that have too much sodium, fat and sugar, and lead to the increasing health problems of Americans, such as Diabetes, Heart Disease, and Obesity. Michael gave these statistics: "In 1960, 18% of national income was used for food while only 5% on health care. Today, we spend 9% of our income on food and 17% on health care." He stated, "The less we spend on food, the more we spend on health care." I found this very interesting. I think all of us are witnesses to the fact that when you buy foods such as produce, we tend to spend more. The alternative, processed foods, are much more affordable. We also have to spend more time preparing and cooking these foods so many busy families opt for the fast food or microwave options. He believes there needs to be a big shift in our thinking as we look at food and make decisions in the grocery store or elsewhere. His attitude is "Pay for real food now-or pay the doctor later."
Some of Michael's food rules:
1: Eat food.
2: Don't eat anything your great-grandmother wouldn't recognize as food.
7: Avoid food products containing ingredients that a third-grader cannot pronounce.
13: Eat only foods that will eventually rot.
39: Eat all the junk food you want as long as you cook it yourself.
My recommendation is to shop the perimeter of your grocery store for the most part which consists of the produce section, dairy, meat, eggs, and grains, (also frozen foods (choose "whole foods" here, limiting meal foods) as much as possible. Entering the aisles for rice, pasta, cereal, and other non-perishable "whole foods". I think with a little education, we can learn to cook quick, easy meals that are affordable but with "better" food choices. The point of this blog is to help you in that department. With that said, I think there are times when quick, frozen meals and fast food are lifesavers and can be part of a healthy diet but looking at our waist lines and the statistics ("Average American eats fast food 4x's a week."), we do it way too often!!
Something he pointed out as well, which I think is important to mention, is that food labels can sometimes be misleading. The front of a food item will tell you the item is fat-free but it does not state that it is calorie-free and that trips up people. Calories may be higher in the product because they've increased the sugar to make up for the lack of fat. Carbs and protein have calories too, not just the fat, so it's important to look at the back of your label.
If you want to get more information on the episode you can go to Oprah.com.
Oh, another part of the show was highlighting Alicia Silverstone's "The Kind Diet". I'm not going to say much other than it is a pretty strict vegetarian diet that I can respect but not recommend.
There is a legitimate concern in this country that we are buying more and more processed food, convenience food, that have too much sodium, fat and sugar, and lead to the increasing health problems of Americans, such as Diabetes, Heart Disease, and Obesity. Michael gave these statistics: "In 1960, 18% of national income was used for food while only 5% on health care. Today, we spend 9% of our income on food and 17% on health care." He stated, "The less we spend on food, the more we spend on health care." I found this very interesting. I think all of us are witnesses to the fact that when you buy foods such as produce, we tend to spend more. The alternative, processed foods, are much more affordable. We also have to spend more time preparing and cooking these foods so many busy families opt for the fast food or microwave options. He believes there needs to be a big shift in our thinking as we look at food and make decisions in the grocery store or elsewhere. His attitude is "Pay for real food now-or pay the doctor later."
Some of Michael's food rules:
1: Eat food.
2: Don't eat anything your great-grandmother wouldn't recognize as food.
7: Avoid food products containing ingredients that a third-grader cannot pronounce.
13: Eat only foods that will eventually rot.
39: Eat all the junk food you want as long as you cook it yourself.
My recommendation is to shop the perimeter of your grocery store for the most part which consists of the produce section, dairy, meat, eggs, and grains, (also frozen foods (choose "whole foods" here, limiting meal foods) as much as possible. Entering the aisles for rice, pasta, cereal, and other non-perishable "whole foods". I think with a little education, we can learn to cook quick, easy meals that are affordable but with "better" food choices. The point of this blog is to help you in that department. With that said, I think there are times when quick, frozen meals and fast food are lifesavers and can be part of a healthy diet but looking at our waist lines and the statistics ("Average American eats fast food 4x's a week."), we do it way too often!!
Something he pointed out as well, which I think is important to mention, is that food labels can sometimes be misleading. The front of a food item will tell you the item is fat-free but it does not state that it is calorie-free and that trips up people. Calories may be higher in the product because they've increased the sugar to make up for the lack of fat. Carbs and protein have calories too, not just the fat, so it's important to look at the back of your label.
If you want to get more information on the episode you can go to Oprah.com.
Oh, another part of the show was highlighting Alicia Silverstone's "The Kind Diet". I'm not going to say much other than it is a pretty strict vegetarian diet that I can respect but not recommend.
Wednesday, January 27, 2010
Get Your 5 a Day!
I'm sure you've heard of the 5 a day program/recommendation. We are encouraged to get at least 5 servings of fruits and veggies each day. The recommendation is to get 2-4 servings fruit and 3-5 servings of veggies. For most of us, the fruit recommendation is doable, I would imagine. But the veggie goal, on the other hand, is a little more difficult to attain. We don't tend to eat veggies at all meals so it requires careful planning to add to lunches or snack and then we may still have to load ourselves up at dinner. Occasionally, we may have an omelet or eggs at breakfast with a few veggies added, but probably only on the weekend.
Well, here's a great sandwich which you can add to your vegetarian repertoire which easily gives you your recommended servings of vegetables.
Mediterranean Sandwich
baguette/french bread/sub/crusty roll/bolillo, etc
provolone slices
green peppers, sliced
roasted red peppers (in jar)
fresh basil leaves
tomatoes, sliced
red onion, sliced
Kalamata olives, sliced (black Greek olives)
Avocado, sliced
Olive oil, small drizzle (optional)
salt (optional)
(My husband also likes to drizzle Balsamic vinegar and really you can add anything you like but above ingredients are part of the original recipe.)
This sandwich is heaven in bread. We love it!
Well, here's a great sandwich which you can add to your vegetarian repertoire which easily gives you your recommended servings of vegetables.
Mediterranean Sandwich
baguette/french bread/sub/crusty roll/bolillo, etc
provolone slices
green peppers, sliced
roasted red peppers (in jar)
fresh basil leaves
tomatoes, sliced
red onion, sliced
Kalamata olives, sliced (black Greek olives)
Avocado, sliced
Olive oil, small drizzle (optional)
salt (optional)
(My husband also likes to drizzle Balsamic vinegar and really you can add anything you like but above ingredients are part of the original recipe.)
This sandwich is heaven in bread. We love it!
Monday, January 25, 2010
Authentic Mexican
Here is a recipe from my mother-in-law. Most Mexican women do not use recipes so I'll try to do my best with the measurements.
Chipotle Meatballs
For meatballs:
1 lb extra lean ground beef
1 egg, raw
oregano
basil
garlic powder
salt and pepper
1 egg, boiled, use egg white only, if you prefer
rice, cooked (small amt used in meatballs, the rest for side dish)
For sauce:
3 or 4 cans or boxes 8 oz tomato sauce, already seasoned kind or plain
1 can chipotle peppers, use very small amount unless you like it very spicy (I only use 1 or 2 peppers and remove seeds so it's not too hot for the kids)
splash or 2 of olive oil
For rice: (optional, Mexicans make rice and/or beans with most meals)
white rice, uncooked (amt according to serving size, follow package)
corn, frozen (to taste)
chicken broth
Possible starch sides: Potatoes, chopped into medium chunks or spaghetti pasta
corn tortillas
For meatballs, put meat into bowl, add raw egg and all seasonings. Mix. Then take handfuls of meat and add some chopped egg and rice to each meatball to glue it altogether and give it a good flavor. Once all the meat is used; set meatballs aside.
For sauce, add all the ingredients in a large pot and heat over med to med-high heat until very hot. Then add meatballs to the sauce and if you'd like to eat them with potatoes, add chopped potatoes as well. Cover it. Heat until meatballs are cooked completely and potatoes are soft. (You can use a pressure cooker if you have one and it cooks very quickly.)
Right before serving food, heat stack of(about 5) corn tortillas in a plastic sack (produce bags from the grocery work well) about 45 sec - 1 min in microwave and eat with the meal.
You can also serve the rice on the side and add the sauce over it.
If you prefer a pasta, omit potatoes and just cook pasta according to directions.
I love this dish and so do my kids!!!
Chipotle Meatballs
For meatballs:
1 lb extra lean ground beef
1 egg, raw
oregano
basil
garlic powder
salt and pepper
1 egg, boiled, use egg white only, if you prefer
rice, cooked (small amt used in meatballs, the rest for side dish)
For sauce:
3 or 4 cans or boxes 8 oz tomato sauce, already seasoned kind or plain
1 can chipotle peppers, use very small amount unless you like it very spicy (I only use 1 or 2 peppers and remove seeds so it's not too hot for the kids)
splash or 2 of olive oil
For rice: (optional, Mexicans make rice and/or beans with most meals)
white rice, uncooked (amt according to serving size, follow package)
corn, frozen (to taste)
chicken broth
Possible starch sides: Potatoes, chopped into medium chunks or spaghetti pasta
corn tortillas
For meatballs, put meat into bowl, add raw egg and all seasonings. Mix. Then take handfuls of meat and add some chopped egg and rice to each meatball to glue it altogether and give it a good flavor. Once all the meat is used; set meatballs aside.
For sauce, add all the ingredients in a large pot and heat over med to med-high heat until very hot. Then add meatballs to the sauce and if you'd like to eat them with potatoes, add chopped potatoes as well. Cover it. Heat until meatballs are cooked completely and potatoes are soft. (You can use a pressure cooker if you have one and it cooks very quickly.)
Right before serving food, heat stack of(about 5) corn tortillas in a plastic sack (produce bags from the grocery work well) about 45 sec - 1 min in microwave and eat with the meal.
You can also serve the rice on the side and add the sauce over it.
If you prefer a pasta, omit potatoes and just cook pasta according to directions.
I love this dish and so do my kids!!!
Thursday, January 21, 2010
Breakfast Challenge
Breakfast seems to be a challenge for so many for numerous reasons. Something that I do for breakfast which is fast and easy is to have a big bowl of cereal but not just any kind of cereal. I take for example Life cereal(maybe even 2 kinds of cereal like raisin bran also)and I add raisins, pecans, bananas or strawberries (whatever I have in the pantry or is in season at the time, typically just raisins and pecans with skim milk. I actually look forward to it because it is so good!! Plan ahead, buy some cereal and some toppings you like and make it something you enjoy!
If you are exercising first thing in the morning, make sure and get a glass of juice before you begin and keep yourself hydrated with plenty of water. And make sure you eat brk when you're done, don't snack!!!
There's nothing wrong with snacking (healthy snacking) between meals but don't skip meals and graze because then you have no idea the calories you are consuming. They will add up!!
If you are exercising first thing in the morning, make sure and get a glass of juice before you begin and keep yourself hydrated with plenty of water. And make sure you eat brk when you're done, don't snack!!!
There's nothing wrong with snacking (healthy snacking) between meals but don't skip meals and graze because then you have no idea the calories you are consuming. They will add up!!
Great Spaghetti Recipe
This is a recipe I made up so it doesn't have exact measurements but I'll do my best.
I feed my family of 2 adults and 4 kids and usually have leftovers for the next day.
1/2 lb spaghetti or thin spaghetti pasta
2 (8 oz) cans spaghetti sauce (can add fresh chopped tomatoes cooked or sauteed in a little olive oil with garlic, depends on time constraints)
2-3 cloves minced garlic (to taste)
1/4 smoked or polish sausage cut into small pieces (horseshoe shape)(can find them made with less fat)
large splash red wine vinegar
large splash olive oil
fresh basil leaves or dry basil to taste
salt and pepper
Heat up the water first and get your pasta going once water boils. Cook pasta for 8-10 minutes. While that's cooking, put the garlic in some olive oil in a skillet over medium heat for just a couple minutes to bring out the flavor. If in a hurry, I just put the tomato sauce in a sauce pan and add the garlic without sauteing it and it still turns out ok but the garlic is more understated. At this point, put the tomato sauce into a medium sauce pan over medium heat and add the sauteed garlic. Then add sausage, the vinegar, olive oil, basil and salt and pepper, all to taste. Let it heat on low until all the flavors have percolated enough and the sausage and basil flavors our pretty strong. It should have a little tangy flavor from the red wine vinegar.
This is not your prego spaghetti, the flavor will be very different but we love it!! My kids eat it up better than any other dish I make. If you need to, add Parmesan, but we like it as is.
Sides: Nice green salad with light dressing and toast with light margarine and garlic powder works great!
Bon Appetit!
I feed my family of 2 adults and 4 kids and usually have leftovers for the next day.
1/2 lb spaghetti or thin spaghetti pasta
2 (8 oz) cans spaghetti sauce (can add fresh chopped tomatoes cooked or sauteed in a little olive oil with garlic, depends on time constraints)
2-3 cloves minced garlic (to taste)
1/4 smoked or polish sausage cut into small pieces (horseshoe shape)(can find them made with less fat)
large splash red wine vinegar
large splash olive oil
fresh basil leaves or dry basil to taste
salt and pepper
Heat up the water first and get your pasta going once water boils. Cook pasta for 8-10 minutes. While that's cooking, put the garlic in some olive oil in a skillet over medium heat for just a couple minutes to bring out the flavor. If in a hurry, I just put the tomato sauce in a sauce pan and add the garlic without sauteing it and it still turns out ok but the garlic is more understated. At this point, put the tomato sauce into a medium sauce pan over medium heat and add the sauteed garlic. Then add sausage, the vinegar, olive oil, basil and salt and pepper, all to taste. Let it heat on low until all the flavors have percolated enough and the sausage and basil flavors our pretty strong. It should have a little tangy flavor from the red wine vinegar.
This is not your prego spaghetti, the flavor will be very different but we love it!! My kids eat it up better than any other dish I make. If you need to, add Parmesan, but we like it as is.
Sides: Nice green salad with light dressing and toast with light margarine and garlic powder works great!
Bon Appetit!
Friday, January 15, 2010
Our Weight Loss Goals for 2010
Alright, so we are 2 weeks into the new year and I'm sure many of us made weight loss goals for this year. My question would be: "Are they reasonable?", "Are you trying to lose weight in a safe, affective way?" and lastly "Are these changes something you are able to do from here on out?" If your answers are yes to all of them then you're probably on a successful path to weight loss and good health. That is, if you stick to it.
I don't ever suggest counting calories. It is so unnecessary! But I do suggest you learn to read food labels so you can glance at calories per serving, fat content, kind of fat in food product, sugar, protein, sodium, etc. If you don't know anything about food labels, grab any item out of your pantry and take a look at the label. Get familiar with the label. It's your best friend when you shop! I say this because you can quickly glance at a label and know a lot about the product and you can compare it to other products.
For example, margarine vs. butter, which one should I buy. Well, let's look at the label. Blue Bonnet Margarine has 70 calories in a Tbsp and Challenge brand Butter has 100 calories in a Tbsp. Let's look at the fat now, the Margarine has 8 g fat in a Tbsp which is 12% of your daily value while the Butter has 11 g of fat which is 17% of your daily value. So far, margarine is looking better to me. Now, let's look at Saturated and Trans Fat. Margarine has 1.5 g vs butter 7 g. Whoa, that's a big difference. Margarine wins again. But let's see, margarine does have 1.5 g trans fat vs. butter with 0 g. Saturated fat and trans fat are connected to heart disease so really it's the lesser of two evils you are looking at. The content of saturated fat in butter is 7 g which is 35% of your daily value. This is high so I would opt for the margarine when baking unless butter is absolutely necessary and would not use either, butter nor regular margarine on a regular basis, actually. I would suggest light margarine in a tub for spreading on bread and for use in recipes other than baking as it wins over both of these items with only 40 calories in 1 Tbsp, 1 g sat fat and 0 trans fat!
So Light margarine in a tub wins, in my opinion! Unless you are baking, it works as a fabulous substitute for butter or regular margarine.
Again, you don't have to count calories, nor do you have to restrict your calories too much. A typical woman needs about 1800 calories and men 2000 calories, this varies according to weight, height and activity level. My fear for cutting calories, let's say for a woman cutting down to about 1200 calories when she is like 5'7" would be that #1 she is not getting enough calories to function in a healthy manner, #2 she's starving by 3 or 4 in the afternoon and risks a major binge in the evening, which will just make her feel like a failure for not sticking with the plan. Unrealistic goals are sure fire ways to fail!!! Make small, attainable goals that motivate. For example, I will cut out high calorie sodas and fruit juice and replace them with water or low calorie/or calorie free drinks.
I don't ever suggest counting calories. It is so unnecessary! But I do suggest you learn to read food labels so you can glance at calories per serving, fat content, kind of fat in food product, sugar, protein, sodium, etc. If you don't know anything about food labels, grab any item out of your pantry and take a look at the label. Get familiar with the label. It's your best friend when you shop! I say this because you can quickly glance at a label and know a lot about the product and you can compare it to other products.
For example, margarine vs. butter, which one should I buy. Well, let's look at the label. Blue Bonnet Margarine has 70 calories in a Tbsp and Challenge brand Butter has 100 calories in a Tbsp. Let's look at the fat now, the Margarine has 8 g fat in a Tbsp which is 12% of your daily value while the Butter has 11 g of fat which is 17% of your daily value. So far, margarine is looking better to me. Now, let's look at Saturated and Trans Fat. Margarine has 1.5 g vs butter 7 g. Whoa, that's a big difference. Margarine wins again. But let's see, margarine does have 1.5 g trans fat vs. butter with 0 g. Saturated fat and trans fat are connected to heart disease so really it's the lesser of two evils you are looking at. The content of saturated fat in butter is 7 g which is 35% of your daily value. This is high so I would opt for the margarine when baking unless butter is absolutely necessary and would not use either, butter nor regular margarine on a regular basis, actually. I would suggest light margarine in a tub for spreading on bread and for use in recipes other than baking as it wins over both of these items with only 40 calories in 1 Tbsp, 1 g sat fat and 0 trans fat!
So Light margarine in a tub wins, in my opinion! Unless you are baking, it works as a fabulous substitute for butter or regular margarine.
Again, you don't have to count calories, nor do you have to restrict your calories too much. A typical woman needs about 1800 calories and men 2000 calories, this varies according to weight, height and activity level. My fear for cutting calories, let's say for a woman cutting down to about 1200 calories when she is like 5'7" would be that #1 she is not getting enough calories to function in a healthy manner, #2 she's starving by 3 or 4 in the afternoon and risks a major binge in the evening, which will just make her feel like a failure for not sticking with the plan. Unrealistic goals are sure fire ways to fail!!! Make small, attainable goals that motivate. For example, I will cut out high calorie sodas and fruit juice and replace them with water or low calorie/or calorie free drinks.
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