Thursday, January 12, 2012
You can also download it for free from itunes. I listen to these from my phone -which makes it really convenient b/c then I can listen to it anywhere - while driving, exercising, around the house, etc...
I have really been trying to listen to my body by being aware of how I feel after a meal. I am dragging my feet at the conclusions I am coming to! Grrrr. I am finding/realizing that it's not just refined sugar that I'm addicted to... it's carbs -which essentially, our body treats as sugar. Oatmeal (not cooked) w/ cinnamon, maybe some peanut butter, and a few raisins with milk is a HUGE treat for me... but my body doesn't respond well to it. I don't know why I'm surprised, with the dried fruit, milk, and high carbs of the oatmeal. I've been in denial. But, my body doesn't lie... and I want to listen. (In case you're wondering what "doesn't respond well to" means- my tummy bloats/gas, I want to eat more (my mouth is hungry), I get tired etc.)
I've also noticed I do really well with a lot of vegetables in the morning. This morning I had my usual 3 eggwhites cooked w/ onion and sweet peppers, 1 over-med egg, and a bunch of kale chopped and saute'd in coconut oil. A plateful of goodness. I feel good after that. My energy is up, I'm satiated... A good way I monitor how I'm feeling is asking myself if I'm ready for a hard workout or long run. If my answer is noooooo - then I know I should probably cut that food out. And that's where I am with oatmeal. -At least how I prepare it when not cooked. I do better with a small amount of cooked oatmeal b/c I'm only adding the cinnamon...
Eat well, be happy!
Lunch was: tilapia, pan roasted onion, peppers, zucchini and kale (added at the end) cooked in coconut oil. Very satisfying. I need good amounts of protein at each meal to feel good.
Snack: 1/2 apple and peanut butter
Ran into a friend at the gym and had a great workout!!
Snack (pre dinner) pistachios
Dinner: Steak fajita salad- red lettuce, spinach, steak strips, onion, sweet peppers, dollop of greek yogurt, avocado slices, topped with fresh squeezed lemon and pepper.
Wednesday, January 11, 2012
Listened to this podcast today and THOROUGHLY enjoyed it! It is an hour long- so listen while you clean house, or workout! sooooooo fascinating!
http://feeds2.feedburner.com/thelivinlowcarbshow/feed (Episode 531 w/ Sean Croxton)
Tuesday, January 10, 2012
Tonights menu included: spaghetti squash with red sauce and meatballs, roasted asparagus, onions, sweet peppers and zucchini. I cooked whole wheat noodles for the boys.
If interested in recipes- give me a holler.
Monday, January 9, 2012
Meanwhile, I put about 1tbsp of coconut oil in a pan and cooked on medium heat: eggplant, sweet peppers, & brussel sprouts (ends cut off and halved) after 8-10 min. Then I de-ribbed and finely chopped a bunch of kale and set it on top of my veggies and stirred occasionally as it wilted. It was a mice side to my meatballs!
Now my freezer is stalked with meatballs that I can defrost and eat for a quick protein/veggie source or throw into a sauce for a meal. And all my boys like them- sooooo tasty!
Thursday, January 5, 2012
Are u wanting to incorporate more vegetables into your diet but are struggling to do so?? Start roasting them- yum o yum! You can top them on a salad and drizzle an olive oil/vinegar blend over top or eat them on their own. Won't disappoint.
I cut up any and all vegetables I have- mushrooms, onion, zucchini, squash, Brussel sprouts, eggplant and peppers. Asparagus is another great one. Fill a gallon bag full of veggies, pour 1/4c of melted butter (the real stuff people) and then shake till your heart is content. Pour onto a baking sheet and bake @425 for 20ish minutes - I havent really timed it- but to your liking.
So some of you might be thinking, "butter...wha?" yes. I have been listening to and reading about paleo. It's been interesting stuff and I'm willing to give things a shot. The thinking behind this is that if you are limiting the amounts of carbs you're eating to fruits and veggies- you need healthy/natural sources of fat for your body to burn as fuel (butter, coconut oil, olive oil, meats, nuts) and let's be honest, to feel satiated. I have to say ive been loving the roasted brussels & eggplant!!
I made a lunch that I thoroughly enjoyed so I am sharing it with you.
I had cooked chicken legs in the fridge, a ton of kale, and some pomegranates. So I de-ribbed my kale and chopped it up and set it in my pan, added some chopped chicken and drizzled about 1tbsp of pomegranate vinegar & olive oil mixed- sautéd for about 5 min on med-high (until the kale wilted) then topped with pomegranate seeds. Loved the combination!
Friday, December 23, 2011
The bananas and coconut oil rend a satisfying amount of sweetness!
Mix/mash 4 small ripe bananas.
Add 1/4 c slightly heated coconut oil. (or you could substitute olive oil) - I've used both - but will say the coconut oil adds a great flavor.
Add 1 tsp. Vanilla, mix.
Add 2.5c o blended oats, 1c almond meal (I just blend raw almonds), 1/2 c unsweetened coconut, and 1 tsp baking powder, cinnamon and dash of salt.
Then chop 1/2c-3/4c raisins and mix- you could you substitute dark chocolate or craisins.... Dark choc 75% or higher) would probably be the best out of all of them on a glycemic index...
Mix and bake at 350 for 10-12 min. I've also made these into bars for my boys' lunches/snacks and they love them.
Tuesday, December 13, 2011
3 egg whites scrambled, 1 'dippy' egg, 1/4 avocado, homemade salsa. *smack*
So it has been FIVE weeks sans sugar (and 2 bdays mind you!) Did I tell you about last week? Boys and hubby eating ice cream- jess is begging me to try the ice cream b/c it's Amazing.... After 10x of saying no I'm good and him getting mad at me he put it to my mouth so I took a taste to get him off my back. Why is it so hard for people when others don't want to partake?? I'm sure it could be a good study. Anywho- this week I was able to make cupcakes and frosting without tasting or eating... Not missing it... Hell has officially frozen over peeps! :)
Wednesday, December 7, 2011
Preheat oven to 350'F.
Wash kale and take off ribs, then cut or rip leaves into 'chip' size pieces. Throw them all in a gallon size ziplock with a capful of olive oil and shake. Lay them out on a cookie sheet, salt and pepper and bake for 12ish minutes- watch them- if they still look like they have moisture in them, keep baking. Here is a before and after pic:
Monday, December 5, 2011
In the past, I've hosted numerous Wellness Challenges that have 10 daily habits to 'do' or not do. Abstaining from sugar, junk food etc. was part of that 12 week challenge. With that said, one day a week was a 'free day'. Oh, what a horrible phrase. I would equate free day to literally going crazy ALL day. I pretty much negated everything good I had done that week in one day- because more often than not there was little to no moderation. I would overeat on the sweets on my free day. I would obsess all week about what I was going to have on my free day. My free day was usually on a Sunday, and so I got into this horrible pattern/habit of always making a dessert on Sunday, well after the challenge was over. What a bad habit to take away from a well-meaning challenge. So, I'm pretty much 'over' the 'free day' concept. Doesn't work for someone like me. I know I negated everything good I had done, because now, not having sugar for 3 weeks (I did have cranberry sauce and pickled beets on Thanksgiving) it's crazy how the muffin top has just shrunk. 4lbs. in 3 weeks. Not too shabby for not trying -It's a great bonus to feeling GREAT.
Several things that have kept me going have been reading blogs and listening to podcasts. Constantly being reminded of goals, and listing to like-views ensures success! With that said, the little health knowledge I thought I had has been rocked, and I am starting to question everything... Which is the right way?! I'll share what I mean in a future post. Beauty sleep awaits!
Sunday, December 4, 2011
With that said- today was fast Sunday. I love fasting and what it does for my body and soul.
To break my fast I made a kale and butternut squash salad, had beets and leftover salmon. Looks pretty, right? Truth be told- I've found I don't care for leftover fish and I prefer to cook my own beets- these were in the produce isle- pre-cooked. Not my fav either- so I helped myself to more salad and butternut squash- that did not disappoint. :)
Saturday, December 3, 2011
Here is a great snack/meal:
1/2c cottage cheese, scallions, sweet red, yellow, orange peppers chopped, cucumber, leaves of Brussel sprout, PEPPER. yum!
Sunday, May 22, 2011
(Adapted from 101cookbooks.com)
-3 medium cucumbers, partially peeled
-1 jalepeno pepper, stemmed and minced *
-1/2c peanuts, toasted (+/-10 min @ 350)
-1/3c dried coconut, toasted (+/- 3 min ")
-2 Tbsp fresh lemon juice
-1 tsp. natural cane sugar
-1 Tbsp olive oil
-1/2 tsp. mustard seeds
-1/4 tsp. cumin seeds (I used ground)
-sea salt (a couple grinds)
-handful of cilantro, chopped
Halve the cucumbers lengthwise, scrape out the seeds, and chop into small pieces. Place in bowl and set aside. Toast peanuts in a pre heated oven at 350' for about 10 min. The last few minutes, add the coconut. Watch it so it doesn't burn.
Add olive oil to a small skillet, over medium heat, toast the mustard seeds and then cumen- only takes 2 or 3 min. Remove from heat, add salt and add to cucumbers. Add toasted peanuts and coconut. Mix lemon juice and sugar, drizzle over salad, add cilantro and toss.
*The original calls for 1-2 serrano chilies... I used 1/4 of one with the seeds/veins removed and it's still pretty dang hot, so I thought next time I'd substitute a jalepeno. :)
Tuesday, February 8, 2011
Love how I feel after a good workout.
I tried a new recipe, which was fun and interesting- Creole Chicken... It had tomato paste, curry, raisins, bell peppers... But it was with chicken legs. (They were way on sale at Safeway) I had some today for lunch w/ brown rice & spinach all mixed together... Good, but not a fan of the chicken leg- need to make it with chicken breast to see if I will post here. :)
Saturday, February 5, 2011
Spinning: (been annoyed though- the last 2 weeks the 5:45am has been FULL...grrr.) But the instructor is that good. Luckily there are lots of great instructors and times offered. :)
Mega Fit: (fee) Went to a class this week- remembered how much I LOVE it. Kicked my boo-tay, but was happy I could keep up.
Kick Boxing: I liked this class...didn't LOVE. Good workout, but I didn't feel like I was pushed to my max. WITH THAT SAID, my shoulders were sore the next day and I DO like that. :)
Training Camp: Oh I can't get enough of the instructor! Love him! Great, great class! Pushes you to your max and it feels so good. Lots of running/bursts of energy/drills
Spinning Boot camp: Love this one too. On & off the bike in 4-7min intervals. Going hard for the entire hr. It's fab.
When I'm not in a class, I like to do weights or rotating stairs... my ipod shuffle got swiped. grrrrrr... still trying to get to the bottom of it... was supposedly turned into lost and found- but somehow made it's way out....
3 eggwhites, 1 egg. Onion, zucchini, sweet red pepper, spinach, salsa, 1/4 avocado (not shown). 1 grapefruit. MMm!
Cal: 26o, Fat: 5g, Carb: 35, Fiber: 5g, Sugar: 22g, Protein:21g
2C spinach greens, cut up chicken breast, 1/2c cottage cheese, 1 apple, diced, 1/4 avocado. Salt, pepper & lime juice. DELIGHTFUL!
Cal: 376, Fat:8g, Carb: 29, Fiber: 6g, Sugar: 18g, Protein: 45g
Went to flow yoga. I hadn't been in a long while. It was great!
Started my fast after lunch- (that's why lunch was huge!) :) I like to break it up between 2 days.
Wednesday, February 2, 2011
3 egg whites, onion, zucchini, spinach, salsa + slice of whole wheat bread.
Cal: 195, Fat 2g, Carb: 24, Fiber: 4g, Sugar: 8g, Protein: 20g
I LOVE this dish!! Recipe HERE. (I sized it down a little and used: 1/2 onion, 1 small yam, 1 bunch kale, 1 chicken breast & 1/2c chicken broth) Spiced w/ ginger & cumin. It made (2) 1.5C servings.
Shown: 1 serving (1 1/2c)
Cal: 197, Fat: 3g, Carb: 28, Fiber: 5g, Sugar: 4g, Protein: 17g
Peanut butter, Greek yogurt w/ blueberries & almonds, 1 orange
Cal: 418, Fat: 23g (thank you PB & almonds!) Carb: 39, Fiber: 8g, Sugar: 24g, Protein: 19g
2 scoops of protein powder (I worked out later...didn't feel like 'food')
Cal: 300, Fat: 12g, Carb: 16, Fiber: 5g, Sugar: 4g, Protein: 32g
Tuesday, February 1, 2011
I love the sauce I make... I have a 'secret' ingredient... red wine vinegar. It gives it that extra kick.
I used whole wheat THIN spaghetti and Jess and the boys didn't bat an eye. Definitely prefer the thin over regular. I chopped up 2c of spinach and put my serving (1/2c noodles, 1/2c sauce) on top. YUM! Spinach is a great filler!!
(haven't figured out the nutritional breakdown yet...)
Wednesday, January 26, 2011
2-4 Tilapia (or mild fish) fillets
1/2 onion, chopped
2-3 cloves of garlic, minced
1 orange, peeled
Saute onion & garlic in 2tsp olive oil until onion is translucent. Reserve 1/2 in pan and put other 1/2 in a blender or food processor. Add peeled orange to blender, and blend well.
Set fish on onion/garlic in pan and cook over med/hi heat for 3-5 min. Sprinkle with citrus seasoning (optional). Turn over, add orange relish on top and cook for an additional 3-5 min. Serve on top of a bed of fresh spinach. MMMMMMM! :)
Serving: 1 fillet w/ relish + 2c Spinach
Cal: 239, Fat: 9g, Carb: 13g, Fiber: 4g, Sugar: 8g, Protein: 25g
Friday, January 21, 2011
One thing I wanted to do differently with this challenge was to keep my "sweets" intake under control. Previously on my 'free' sweet day I would go CRAZY. Probably some psychological connection with how it was phrased, 'free day'. I would not disappoint. So I decided if I wanted a sweet treat, I'd have to go OUT to get it and enjoy it - not bring it home or not make it at home. (ie the whole 1 serving thing would go out the window). So far so good! Last week I got a cone at DQ w/ my boys. This week I haven't gotten anything - don't think I will - I have been feeling good and haven't had any mad cravings. I made brownies 2x this week -and didn't even bat an eye! Whoot whoot. It's all about making your mind up BEFORE-hand. And- I realized it just wasn't worth the calories. One brownie was the same amount as my full-plate dinner!!!
Yay for small successes!
So here is some eye candy for you....mmmm
All-time favorite snack: Apple w/ 1/2c cottage cheese w/ cinnamon (& sometimes almonds) All-time favorite breakfast: 3 eggwhites (sometimes 2 eggwhites, 1egg) onion, spinach, salsa. 1/4c cooked oats w/ cinnamon, 1/4c plain greek yogurt w/ cinnamon & 1/4c blueberries. (ALL for a whopping 250 calories!)
Love Avocado on my eggs too. MMMMM! Wholewheat blueberry pancakes (sweetened w/ splenda) w/ a dollop of plain greek yogurt and blueberries on top (and of course cinnamon). Loved the yogurt paired w/ the pancake - so rich and creamy.
White turkey chili (a staple in our home) and 2 slices of cheese crisp -this is on a white flour tortilla (eek... so rebellious). This is a FANTASTIC recipe...Spaghetti squash w/ diced tomatoes, ground turkey, onion, garlic & zucchini.
For Spaghetti squash dish: (1.5c) Calories: 163, Fat: 4g, Carb: 20g, Fiber: 5g, Sugar 9g, Protein: 13g
Again, favorite snack...pretty much a daily thing. Alright. This is a PLATEFUL, no??? This was dinner one night... FOUR eggwhites, 1 egg, onion, zucchini, spinach, salsa & avocado...244 calories and 24g of protein. score. The cholesterol was 212, and the sodium was high (578), but only 13 carbs and 5g sugar.
This is a great kale & butternut squash salad. Fast breakfast:1/4c greek yogurt, 1/4c oats, 2 strawberries, 1/4c blueberries & cinnamon
Need a quick dinner? Love the boca burger. Love edemame as well.
I've been trying a few new classes at the gym. So great! One is a bootcamp. The guy teaching is a hoot and a great motivator. Another class I tried is a spin bootcamp which is a combo of spin and plyometrics/weights. That was really fun too.
Wednesday, January 12, 2011
1/2c oatmeal + cinnamon w/ 2tsp peanut butter, a few raisins
3 egg whites, onion, mushroom, broccoli, spinach, salsa, avocado slices w/ 1/4c of chobani plain yogurt, cinnamon & 1/4c frozen blueberries & almonds
Apple, left over stir-fry
Went to a new class at the club: Training Camp. LOVED IT!! :D
Left over stir-fry
Tuesday, January 11, 2011
3 egg whites, onion, spinach, salsa. 1/2c oatmeal + cinnamon, 1/4c blueberries. (mmmmm!)
1c Lima Bean Cabbage Soup + 1.5c spinach, chopped. (shown w/ chopped chicken breast)
1/2c cottage cheese + cinnamon, 1 apple sliced, 10 almonds
Chinese chicken & rice (aka stirfry!)
Veggies: Mushroom, broccoli, carrots, water chestnuts. Cooked chicken (then added veggies) in soy sauce, ginger & 3 cloves of garlic. Added a peanut sauce.
Went to a Girls Night- had popcorn, carrots & homemade hummus
5 min. warm-up on treadmill
-(12) seated row @80lb
-(24) alternating back lunge w/ 2 x 15's
-(12) dumbbell shoulder press w/ 2 x 15's sitting on exercise ball
-(24) alternating bicep curls
-(12) hanging knees to elbows (core)
-(12) ea. side, bend down & put on shelf w/ 15# ball
-(10) walking lunge w/ 15# ball side to side, (10) walking lunge w/ 15# ball over head press
-(12) ea. side 1 leg dead lift w/ 15# ball.
-(12) ball roll-ins (feet on exercise ball, hands in push-up position, roll feet/ball into elbows
-(12) triceps, biceps, shoulder press w/ 2 x 10# dumbbells. (stand with dumbbells at side. Step back w/ one leg, front leg bends at knee. Bend chest forward, making a straight line to your back leg. Extend your arms back, hold. (tricep) Step forward, stand straight and do bicep curls (biceps). Extend dumbbells over head (shoulders)).
1 min. mountain climbers
5 min. on arc trainer (was supposed to be 30, but chatted w/ a friend too long!) :)
Sunday, January 9, 2011
Working through soreness from yesterdays workout! -I did a 4 mile run w/ interval training. The first mile I jogged at my regular pace, then for the 2nd mile I used the light poles as a distance guide. I jogged (1) light pole, ran the distance of 2 light poles and sprinted the distance of 2 light poles, then repeated (1 jog, 2 run, 2 sprint) till the mile was up. The 3rd mile I did a few sprints but was dying :) so I jogged and then did 2 sets of 24 walking lunges and 2 sets of 26 walking lunges w/ jogging in between each set. Mile 4 was back to the intervals. Great workout!!!
I tried something new today- 1/2 a baked yam cut up in chunks w/ a tsp. of butter, 1/2 an apple cut up in chunks, sprinkled w/ cinnamon all mixed together. Sweet, yummy and filling! :)
Pictures and workouts to return! :) (Have to get to the grocery store first -Need more color!)
Monday, January 3, 2011
SIGN UP ON THE SIDEBAR!!!
Once I get a confirmed purchase, I will send you the link to the google spreadsheet where we keep track of points.
Be sure to email me the names of those participating (if you sign up for more than 1 challenger at a time)
Wednesday, December 8, 2010
Tuesday, November 23, 2010
Just trying to get ready for this holiday along with getting caught up with my day job! (grr)
Have new recipes to post (Honey Mustard Chicken and brown rice pilaf w/ kale and red pepper)
along with new recipes I'm trying for Turkey Day! (Savory Ezekiel Bread stuffing and Cinnamon & Lemon Sweet potatoes) Hopefully they're hits!!
Happy Turkey Day! Easy Does it! :)
Wednesday, November 17, 2010
banana + 1/2 tbsp peanut butter
1/2c cottage cheese w/ cinnamon, sliced apple
1C Turkey minestrone (added cabbage, zucchini & yellow squash)
1/2c greek yogurt w/ cinnamon, 1/4c blueberries, 1/2 banana, 1 Tbsp sunflower/pumpkin seeds
Chicken tenders, sweet potato, kale & spaghetti squash.
1/2 banana + 1/2Tbsp peanut butter
It's the kind of workout that makes you want to cry and stop- but you push through and feel that much better.
Here you go folks. It will not disappoint!
Warm up with 10 minute jog on treadmill (6.5)
Round #1: (3x through, 12 reps ea.)
Lat pull down machine (6 to chest, 6 behind head) – 80 lbs.
Overhead Shoulder press while seated on exercise ball with 2 x 20 lb. DB’s
Split squat holding 1 10lb weight or DB
Reverse crunch with red pad in between feet
4 minute sprints on treadmill
1 min: 8.5mph
15 sec 8.5
1 min: 10
1 min. on row machine as fast as can
Round #2: (3x through, 12 reps ea.)
Glute lift on machine – 17.5 lbs.
Reverse lunges holding 2 x 17 lb DB’s
Up, out, in down shoulder raises with 2 x 8 lb. DB’s
Hanging knee/leg raises (trying to get as many as you can with straight legs)
4 minute sprints on treadmill + 1 min. row machine
Round #3 (3x through, 12 reps ea.)
Toe touch on white exercise ball (knee up to elbow, then toe touch)
Frog jumps with 10 lb red ball
Single leg dead lift with 10 lb red ball
Sit ups on white exercise ball holding 10 lb red ball
4 minute sprints on treadmill + 1 min. row machine--------------------------------------------------------------------------
Cool down and stretch
Monday, November 15, 2010
Doesn't get any better on a cold winter day!
-1 pound lean ground turkey
-2 tsp. fennel seed, 1 tsp garlic salt, 1 tsp garlic, 2 tsp. Italian seasoning
-1 large onion - chopped (white is best)
-2 large carrots - chopped
-2 celery stalks - sliced
-3 cloves of garlic - minced
-1 can green beans (fresh or frozen would be good too)
-32 oz low-sodium chicken broth + water as needed
-2 cans (14.5 oz.) diced tomatoes
-1 t. of dried basil
-1 t. of dried oregano
-1/4 t. of black pepper
-1 can of garbanzo beans - or white northern beans - drained (I used cannellini)
-1/2 c. of small shelled pasta
-1 diced bell pepper, any color
-3 T. of chopped fresh parsley
-4c chopped spinach (Because everything tastes better with spinach!) :)
In a soup kettle, cook turkey, seasonings and onion over med. heat until meat is no longer pink; drain if needed. Stir in carrots, celery and garlic; cook for 3 minutes. Add green beans; cook 2 min. longer.
Stir in broth, tomatoes, basil, oregano and pepper. Bring to a boil - cover and simmer until veggies are at the desired tenderness that you like.
Stir in beans, pasta, bell pepper and parsley - boil for 6- 9 more minutes
Add chopped spinach just before serving and let wilt.
*You really can't go wrong with this recipe. I would have added zucchini & cabbage if I had had it!!
Sunday, November 14, 2010
(You wouldn't believe what these babies are made of!)
Not your mouth-watering, can't-stop-eating kind of brownie, but they surprisingly
do the trick, and you really CAN just eat one! (AND there's no 'sugar crash'!)
-1 can no-salt added black beans, drained and rinsed (believe it!)
-4 egg whites
-1/3c canola or olive oil
-1/4c cocoa powder
-dash of salt
-1/2c sucanat **
-1/2c gluten-free dark or carob choc. chips
-1/3c finely chopped walnuts
** I used 1 scoop of vanilla whey protein powder and 1/4 c sucanat
(I also sprinkled unsweetened organic coconut on top)
Pre-heat oven to 350'F
Place black beans, eggs, oil, cocoa powder, salt, vanilla extract and sucanat in a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to a 8x8 baking dish (sprayed w/ pam)
Bake for 30-35 min, or until just set in the center, let cool.
Nutrition Information/serving (1 brownie) *Doesn't mean calorie-free!
Cal: 160, 9g fat, 4g sat. fat, 50mg cholest., 35mg sodium, 17g carbs, 2g fiber, 12g sugar, 4g protein
Kid-tested and APPROVED!
Thursday, November 11, 2010
A hearty meal that won't leave you feeling 'puffy' like pasta can!
This one's a winner folks! (found it on allrecipes.com and made a few changes)
-1 small spaghetti squash, halved and seeded
- 1 Tbsp olive oil
-1 small onion, diced
-3 cloves garlic, minced
-1 to 2 bell peppers, chopped (I used: 1/2 bell pepper, 2 sweet red mini peppers, and 1 ea. yellow & orange mini peppers.)
-12oz ground turkey
-1 large can, diced tomatoes (28oz)
-1Tbsp red wine vinegar
-2tsp dried oregano
-1tsp Italian seasoning blend
-2 shakes of ground red pepper
-3c fresh spinach, chopped
Preheat oven to 350 degrees.
Place each squash half cut side down on a cookie sheet, add 1/4c water and bake uncovered for 35-45 min. or until shell is fork tender.
While baking, cut veggies and then:
Saute onion, garlic and peppers in olive oil over medium high heat for a few min. Add turkey and cook until redness is gone.
Add diced tomatoes (about 2.5c if you're using fresh) and red wine vinegar. Bring to boil and let simmer for 20 min. Add oregano, Italian spices and red pepper.
Scoop out the strands of squash with a fork or spoon onto a plate. (1C serving only 42 calories!!), add 2/3c turkey sauce and ENJOY! Makes about 6 servings.
160 cal, 7.6g fat, 44mg cholesterol, 99mg sodium, 10g carbs, 2g dietary fiber, 12g protein
Wednesday, November 10, 2010
3 egg whites, onion, sweet red pepper, spinach. 1/4c oatmeal, dollop of greek yogurt, 1/4c blueberries
1/3c cottage cheese, apple slices, boca burger w/ spinach, tomato, onion & 1/4avocado
Snack: 10 almonds, pb cookie.
Olive Garden. Jess is leaving for 10 days, we had a gift certificate so we decided to use it. Had the minestrone soup and salad. Also tasted a meatball. Nice going out, but I'm preferring the food I cook hands down.
Tuesday, November 9, 2010
Friday, November 5, 2010
1 large egg
1.5c natural peanut butter
1.5 scoop vanilla whey protein powder
1/2c almond meal
1tsp baking soda
1tsp vanilla extract
1/2 tsp cinnamon
Pre-heat oven to 350
In a large bowl, lightly beat egg. Add the remaining ingredients and mix well. Form little balls w/ a spoon or your hands and place on lightly greased or lined baking sheet. Bake for 9-10 min. Balls will buff up and lightly brown. (I also criss-crossed mine w/ a fork)
Makes 16-24 (mine made 24 -recipe says 16-20)
100 cal, 6g fat, 5mg cholest, 90mg sodium, 7g carbs, 1g fiber, 5g sugar, 5g protein
(more like 80 cal if you yield 24 cookies)
THIS IS A MUST TRY!!!!!THIS IS A MUST TRY!!!!!THIS IS A MUST TRY!!!!!
3c chicken stock or water
4Tbsp olive oil
2 pounds boneless skinless chicken breasts, cut into chunks
1c diced onion
2-3 sweet potatoes, peeled and cut into medium chunks (@3-4 cups)
1.5Tbsp minced fresh ginger root
4c green or red kale, torn into pieces
1/2c grated raw cheese
1. Heat skillet over medium-high heat until hot. Add 2Tbsp of the olive oil and swirl to coat bottom of pan. Add chicken and a pinch of salt. Saute' until pieces have slightly browned. Remove chicken from pan w/ a slotted spoon and reserve on plate.
2. Add remaining olive oil and butter to pan. Add onion and saute until translucent. Add sweet potato, ginger root, and pinch of salt.
3. Saute' sweet potato for 3-5 min, until browned. Add 1/4c stock and stir while scraping brown bits from pan. When almost al liquid is gone, add another 1/4c of stock. Continue to add liquid after the previous addition has evaporated until sweet potato is almost tender. With last addition of liquid, add the cooked chicken, stirring together.
4. Cook until sweet potato has a little bite but is not mushy. Remove from heat, add kale and mix well. Top w/ cheese (optional) and serve.
Serve on greens or on toasted ezekiel bread (or both!)
1/4c fat-free cottage cheese
4 hard boiled egg whites
1 hard boiled yolk
2Tbsp chopped green onion
2Tbsp chopped celery
Dash curry powder
1/4tsp sea salt
1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites w/ cottage cheese mixture.
3. Add diced egg whites and mix well.
Makes (3-4) 1/2 cup servings
170 cal, 3.5g fat, 1g sat. fat, 18 carbs, 3.5g fiber, 528mg sodium, 106mg cholest, 17g protein
Thursday, November 4, 2010
1/4c oatmeal w/ blueberries, 1/2 banana. 1/3c greek yogurt & cinnamon. 1/2Tbsp sliced almonds
Minestrone soup & greek salad at Picassos
1/2 banana, 1tsp peanut butter. Bite of cottage cheese.
fun size almond joy & kit kat. I caved. I found a TON of candy in the back of my car- I took two pieces and threw the rest out. That was hard for me. Funny, right? But the boys have had a ton -mostly my oldest boy (read husband) so I was doing everyone a favor. :)
Workout: Strength wkout.
Tofu, bok choy, onion, red & green bell pepper w/ peanut sauce and ginger. (too much ginger tho) + 1/4c quinoa
Tuesday, November 2, 2010
3 eggwhites, onion, sweet red pepper, 1c broccoli, salsa. 1/4c oatmeal and cinnamon & 1/4c blueberries
Tofu veggie wrap, 12 almonds
1/2c cottage cheese, cinnamon and sliced apple
2 Chicken tenders, 1/4c quinoa, roasted butternut squash, eggplant and swiss chard
(this wasn't a favorite. Usually I like swiss chard....)
Monday, November 1, 2010
(w/green beans & quinoa pilaf)
• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets
Preparation (15min.) Cook time (20 min.)
- Combine herbs and spices in a small bowl and mix well.
- Coat tilapia fillets with olive oil & lime juice. Pat both sides with spices. Top w/ chopped jalapeno
- Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook! (I actually baked my fillets for 20 min. @ 400) mmmmmm! SO GOOD!
Yield: 4 servings
Nutrients Per Serving Cal: 160, Pro: 20g, Carb: 0g, Fiber: 1g, Fat: 8g, Saturated Fat: 1g, Sod: 242 mg, Chol: 50 mg