Mission Getting Healthy

Pin that! Exercise Motivation

2011-09-14T07:54:00.002-05:00

Since having baby 5 months ago with the addition of moving and huge amounts of traveling, I have had a hard time getting back into my regular exercise routine. The last couple of weeks I have finally got onto somewhat of a schedule, but I still need motivation to keep it up. So I turned to pinterest to give me some motivation...

here are some random thoughts that keep me going!

Most importantly I should follow this..... {I need this posted right above my computer}.

source

source.

source

ARE YOU MOTIVATED YET!?

Zucchini Dessert Squares

2011-07-06T14:20:00.000-05:00

I know I haven't posted in forever but I made this vegetable dessert the other day and wanted to share the recipe with you all. {Disclaimer- this isn't a super healthy dessert- still lots of sugar, flour, and butter. It's just a great alternative and way to use up all your zucchinis}.

So it's that time of year where if you have planted zucchinis you def. have a surplus of them. And if you don't have a surplus I am sure that you have a neighbor or two that are trying to get rid of some. You have probably used all your recipes are are ready to try something new.

Trust me.... You don't even have to like zucchini to like it.

Zucchini Dessert Squares from taste of home

{I promise it tastes just like an apple crisp-- weird I know, but it doesn't taste a thing like zucchini}. I didn't tell some of my family what it was and they thought it was apple crisp.

Ingredients

4 cups all-purpose flour

2 cups sugar

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1-1/2 cups cold butter

FILLING:

8 to 10 cups cubed seeded peeled zucchini (4 to 5 pounds)

2/3 cup lemon juice

1 cup sugar

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

Directions

In a large bowl, combine the flour, sugar, cinnamon and salt. Cut in butter until crumbly{I used my hands to crumble it up}; reserve 3 cups. Pat remaining crumb mixture into a greased 13-in. x 9-in. baking pan. Bake at 375° for 12 minutes.
Meanwhile, for filling, place zucchini and lemon juice in a large saucepan; bring to a boil. Reduce heat; cover and cook for 6-8 minutes or until zucchini is crisp-tender. Stir in the sugar, cinnamon and nutmeg; cover and simmer for 5 minutes (mixture will be thin). It smells delish.
Spoon over crust; sprinkle with the reserved crumb mixture. Bake at 375° for 40-45 minutes or until golden. Yield: 16-20 servings.

Let me know if you try it and if you think that it tastes anything like Zucchini!

Valentine Fruit!

2011-02-01T13:43:00.000-06:00

I love this idea of Fruit Valentine Stickers from Thig & Thistle.

She provides a free printable for apples, pears, oranges, bananas, passion fruit, blue berries and a general one for anything else you want to add some love to.

What a cute way to send some Valentine Love to those you love....

A little gesture to make your special someone or child know that you care! The perfect way to spice up the lunch box the week before Valentines Day.

Check out all the stickers and the free download HERE.

Is Breakfast really that Important?

2011-01-28T09:49:00.000-06:00

You have all heard it before....

Breakfast is the most important meal of the day....

So is that the truth?

I for one don't know why anyone would NOT want to eat breakfast.... I wake up and one of the first things that I look forward to is eating..

But I know many of you think differently- whatever the reason.

-you are trying to lose weight

-you want to save your calories for later

-it makes you feel yucky

-you don't like breakfast foods

-you don't have time

Whatever your reason is I am here to give my two cents that I believe that

Breakfast IS very important.... and I like to think it is the MOST important meal of the day.

Here's why.. {especially if you are trying to lose weight}.

**You've been fasting overnight without food or water--- for an average of 8-12 hours {Break-fast is called breakfast for good reason},

Eating breakfast helps keep your body from sending messages to your metabolism to slow down and conserve your calories. If your body's cells do not receive sufficient nutrients-energy they begin to function less efficiently and will actually store more fat to use during these times of nutritional deprivation.

Skipping Breakfast can also lead to intense hunger, making it difficult to make wise food choices later {I tend to eat much more for lunch if I didn't have anything for breakfast}.

So If you don't eat something after that long fast, your body will begin to sense that you are starving and slow down your metabolism to conserve the fuel and not work as efficiently.

Translation- your body is burning calories at a slower rate which if you are trying to lose weight is not what you want happening. Instead you want to Boost your metabolism and have your body burn calories more quickly and earlier in the day.

Breakfast really is ESSENTIAL.

For all you breakfast haters--- your breakfast doesn't have to be huge.

It can be as simple as:

Instant Carnation Breakfast Drink
Oatmeal-- steel cut oats- cream of wheat (toss some berries in there)
Cold Cereal {make good choices though}
Fruit and Yogurt
Whole wheat toast
Granola bar (look for options with more fiber and less sugar)
Fruit
Nuts

The more fiber the better though... It make you stay fuller longer!! So fill up on Whole grains and fruits!

Food By State!

2011-01-27T09:00:00.000-06:00

I ran into this map at My Food Looks Funny and thought it was interesting if nothing else.

What do you think? Is your state represented well?

Here is my two cents--
*Utah-- Green Jello... Of course but really? I know they say that more green jello is sold in Utah than anywhere else but in my 25 years of growing up and I must say that it was not eaten all that much-- really hardly ever. Maybe red jello but green? Not sure what else I would have assigned Utah with though?
*Massachusetts... spot on with 'Clam Chower.' I could uses a bowl of some good New England Chowda for lunch today.
*Iowa... I would say Corn first and foremost- but with Nebraska having taken the honor(which makes sense), I guess 'loose-meat sandwiches' (aka sloppy joes, maid-rites etc.) fit the bill. I mean they were invented here... and are quite often on menus around these parts. Me not being a fan hasn't had one since I have lived here though.... maybe I better get on that.

Easy Exercise Pregnancy Goal

2011-01-26T09:00:00.001-06:00

As a follow up to yesterdays post, I think a very reasonable goal for all pregnant women (or anyone for that matter) is to...

Log at least 1 mile a day. (not counting your normal walking etc.)

Either by walking, jogging, or running! Of course it is recommended that you do more that just 1 mile.

The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication.

30 minutes--- so simple. And really 1 mile. You can't come up with a good excuse not to for only that distance.

I made this a goal when I first found out I was pregnant and can say that for almost every week for at least 5x during the week I have logged in1+ miles. Having this goal-- really helped me get out of bed on those mornings when I felt far from great during the 1st trimester. I also found that once I got exercising, I wasn't thinking so much about how crappy I felt and instead focused on the exercise. I can say that on most days after returning from exercising I have more energy and feel better!

*some situations this may not be possible or safe. Consult Dr. before any serious exercise regimen

Exercise during Pregnancy Myths and Facts!

2011-01-25T11:00:00.000-06:00

(sorry to all you non-pregnant readers-- I promise there won't be too many posts dedicated to pregnancy)

I am getting near the end of my pregnancy.... the last trimester.. yahoo!! I have always tried to be consistent in my exercise program so when I became pregnant I did not want to get out of the habit. So in the beginning months, I did lots of researching on pregnancy and exercise. Before getting pregnant I had heard all kinds of things about what I should and shouldn't do as far as exercise during pregnancy. I've had friends that swear on running and continuing to exercise throughout their whole pregnancy and others that were so scared to do any sort of more intense physical activity.

What is FACT and what is the MYTH?

I found this great article by Colette Bouchez on WebMD that helped me really know what is safe... Click here to read the whole article. I will highlight a few main points from the article.

**Remember that everyone is different and you should consult your Dr. before any exercise program**

Fact #1: If you were a runner before pregnancy, you can continue to run during pregnancy.

As long as you and your pregnancy are healthy, and you feel OK, experts say it's safe to run right up until you go into labor. If it does start to feel "odd," she says, listen to your body and don't do it. It is not the time to break any performance records. Realize that as your pregnancy progresses, you're going to be able to do a little less with each trimester (yep def. started noticing this). So don't compete with your pre-pregnancy running achievements.

Fact #2: Not every exercise is safe to do during pregnancy.

Exercises involving balance, like biking or skiing, or contact sports like soccer and basketball can be risky during pregnancy. After the fourth month, your balance is affected. That's when you don't want to do anything that will put your body in an unstable position.

Myth #1: Never get your heart rate over 130 while exercising during pregnancy.

There is no one "target" heart rate that's right for every pregnant woman.

Myth #2: It's not safe to do abdominal work during pregnancy.

Not only is it OK, experts say ab workouts can provide many benefits. "Strengthening your abdominal and core will help not only during pregnancy, but may also aid in labor and delivery -- and recovery," says Sue Fleming, a certified fitness instructor. You should avoid any exercises that you have to do on your back after the first trimester. Fleming suggests gentle standing pelvic tilts, seated belly breathing, or tightening abs, holding, then releasing, as good ways to keep ab muscles in top condition.

Myth #3: If I exercise too much during pregnancy, I will pull nutrients from my baby so he/she won't grow properly.

The reality is that your baby is going to get what it needs. So if anything, you'll have a dip in your own nutrient stores, but your baby's stores will be fine. The way to avoid any problems for you, is to keep blood sugar levels balanced by eating smaller, more frequent meals.

Myth #4: If I never exercised before pregnancy, now is not the time to start.

If you never excised before, pregnancy is not the time to become an exercise fanatic, but that doesn't mean you have to spend nine months sitting on the couch. Something as simple as taking a daily walk or going for a swim can do wonders for your pregnancy, and make you feel better as well. It may also help you combat the fatigue of pregnancy and help you sleep better at night. Start slow!

So get out and exercise!! It will help you avoid that excess weight gain, helps against fatigue, reduces back aches, and increases your mood.

Is it ok to give my child more than 1 gummy vitamin?

2011-01-24T10:56:00.001-06:00

I was recently asked a question about whether it is okay to give our children more than one gummy Vitamin a day...

Gummy Vitamins are made by keeping kids in mind and usually have relatively low doses of many vitamins and minerals. (they are usually not even 100% of the recommended daily value). So in most cases taking 2 or 3 vitamins a day are most likely not going to cause any problems. (2 gummies a day is often the recommended serving size on many brands and for kids that are 4+) Again check your label.

Even with that said-- it is still possible to overdose if you eat more than the recommended daily allowance of some vitamins. If your child has gotten a hold of the vitamins and eaten them like candy-- or even consistently over time is getting excess of some vitamins I would be worried-- You can call poison control just in case!

Here are the main concerns:

Gummies with IRON (check your label) present the biggest danger of overdose problems. If your gummies do contain Iron- and your child has eaten quite a few, it may be wise to call the Poison Control Hotline. (most children's gummies don't contain Iron). Iron poisoning can be fatal.

There are also two categories of vitamins- water soluble(B,C) and fat soluble(vitamins A,D,E,K).

Fat-soluble vitamins(A,D,E, and K) may also pose a risk of overdose. These vitamins are stored in the body if an excess amount is taken.

Too much vitamin A can be dangerous. One of the first signs of this is yellowish-orangeish skin. Many of the first signs of the these vitamin overdoses are nausea, vomiting, bloating, constipation or other Gastrointestinal problems.

Water soluble vitamins, such as vitamin C, are really no danger in terms of overdose because any excess taken will be flushed out and leave the body during urination. Your child's urination may turn a darker color and may have an odor.

Excess Niacin (Vitamin B3) may cause a rash or red flushing of the skin. This should subside after a few hours of the overdose-- so nothing to worry about.

It is better to be safe than sorry. Store the vitamins out of reach of children and read the label and follow the recommended serving amounts and you won't have to worry.

Dinner SWAP

2010-10-22T11:22:00.000-05:00

A few years ago(wow has it really been that long), pre-marriage, when I was living it up in Boston, I lived with 3 fabulous roommates and had some very close friends that lived next door to us. We decided to have a little friendly healthy Biggest Loser competition amongst ourselves. None of us were extremely overweight, but we all had a few pounds we wanted to lose.... and more than anything we wanted to get healthier! I love a good competition, but what made this so rewarding was that we all supported each other-- I don't think it would have mattered who won... cause we worked super hard and all came out as winners in the end. (we each lost 10-25 pounds--and we looked dang good). We encouraged each other to go to the gym.... to eat healthy snacks.... and what I want to focus on today is one thing that I really think helped us stay on the right track.

We did what I want to call a "Dinner Swap."

There were 8 of us total, so each of us was assigned a night (Mon-Thurs), every other week. On our assigned day we were in charge of dinner for the night--- to be prepared for the 8 of us girls. So basically you were assigned to make dinner twice a month. It was so fabulous. I mean really, who wants to cook a meal for just yourself? Not fun at all. If I am cooking for myself, I tend to grab something unhealthy--- or go out cause it is so much more convenient.

Here were some of the major perks to our Dinner Swaps:

1. Saved Money (we were only having to spend money 1 time over 8 days)

2. Practiced our cooking skills. We are all going to be pros at making dinner for our future families now. :)

3. Having a delicious, hot, healthy dinner ready to eat when I got home from work was awesome.

4. Helped reduce stress of having to decide what to make.

5. Tried new foods that otherwise we would have never eaten.

6. Accumulated some great recipes.

7. Great social time to be able to chill with great friends... even if it were for only a few minutes each night.

This idea is definitely easiest when geared towards roommates and those in college, but I have heard of families doing it with their neighbors and friends and it being a success as well.
Click here for an article with some great tips on how to get started with your own Dinner Swap.

Have any of you done a dinner swap before and have advice for others?

Blueberries- Yum Yum

2010-10-20T10:49:00.001-05:00

You hear all the time how AMAZING and SUPER HEALTHY Blueberries are. They get the credit for being one of the healthiest or maybe even the most beneficial fruits when it comes to antioxidant power and ability to destroy all those nasty free radicals.

Even with all health benefits of blueberries I have tried to LOVE blueberries---- but it hasn't been that easy. I love the flavor and especially when they are in an item like pancakes, muffins etc. I guess what always turns me off to fresh blueberries is the texture. They often seem too mushy. I like things crisp... so unless blueberries are perfect and so fresh that they still have that bite to 'em, I usually turn them down.

So instead of complaining about the nasty texture--- and not eating them, my very simple solution is to FREEZE them. I load up when the fresh ones are on sale in the summer.... wash and bag them-- and for the next few months I have fresh-frozen blueberries anytime I want. Now I can say that I LOVE blueberries.
I love them in my morning cereal (whether cold, oatmeal, cream of wheat). In cold cereal I love that they start to freeze the milk and make a little slush. This way I get my 'Fruit-in' for the meal and get the added flavor and nutrients from blueberries. They are also great to grab a few to snack on when I get home from a long day while I am preparing dinner. No mush and very refreshing. So go grab some blueberries today!

Here are a few highlights about the nutritional benefits of Blueberries.

-Rich in Vitamin C (your Antioxidant powerhouse that may help in preventing cancer-causing cell damage)

-Very high in fiber (about 4 grams in just one cup)

-Low in calories (only about 80 calories in one cup)

- NO fat or cholesterol

-Also packed with Manganese and Vitamin K

Easy, Delish, Pasta Dinner

2010-10-18T09:22:00.001-05:00

This meal started as one of those desperation--- I need something quick and easy--- and ended up not only being quick and easy, but delicious and healthy. Who says you need your pasta to be drenched in sauce to be delish?

Savory Chicken Pasta with Peppers

Ingredients:
Whole Wheat Pasta- I like to use Rotini but any noodle works
Extra Virgin Olive Oil
Boneless, Skinless Chicken- fresh or frozen, cut into 1/2 - 1 inch pieces (If I wasn't also making this for the Mr. I would have probably just left the chicken out)
Seasoning Salt- TT
1/2 each Red and Green Pepper sliced into strips then cut in half
1 tsp. Red Pepper Flakes (we like just a little heat--- you don't have to add this if you don't want)
1/4 c. Parmesan Cheese

Directions:
Boil pasta according to directions. Drain water and put noodles back in pan. While pasta is cooking heat medium skillet with 1 T EVOO. Add chicken and cook until done-- I usually just salt and pepper or use seasoning salt to season the chicken. Once chicken is cooked, remove onto a different plate. In same skillet add cook peppers just a few minutes until they start to get tender. Add chicken back in and stir to warm. Now combine all the ingredients back into the noodles--- start by adding a splash of EVOO to the noodles. Stir and then add in chicken and peppers, red pepper flakes, and parmesan cheese.

100 Calorie Candy

2010-10-16T09:30:00.012-05:00

It's October or shall we call it Candytober... (ok so that didn't really make sense. haha) But if there is any one thing that comes to mind when I think of October, it is Halloween Candy. It is everywhere. So educate yourself how many calories really are in a bite or two of your fave candy.

Here's a portion-control guide of some of the most common Halloween candies.

100 Calories really doesn't go very far does it?! **

5 Starbursts

13 1/3 pieces Brachs Candy Corn

8 Dots

28 M&Ms

60 Smarties

2 Twix minis

3 Milky Way Midnight minis

1 1/4 fun size Snickers

4 mini Musketeers

4 1/2 Tootsie Roll midgees

Trust me everyone--- this is one of my HUGE weaknesses. I loveLOVElove soft sugary candies. Candy corn, tootsie rolls, starbursts.... it always more than a measly 4 1/2 tootsie rolls or 13 candy corns. So I am working on this too. Remember this is the start of the holiday goodie season. Let's not start packing on the pounds this early. If I can limit myself I know you can as well. :)

**Info taken from Women's Health Magazine October 2009 article '100-Calorie Halloween'

Healthier Chicken Nugget Alternatives

2010-10-14T09:30:00.001-05:00

The other day I mentioned Dino Chicken Nuggets--- and it made me think of all the easy- healthier versions of chicken strips that I make. Me and the Mr. find that chicken is our go-to item quite often and when we want something simple chicken strips it is.

Making your own chicken strips(or nuggets) is super easy.

(Sorry no pics for this, I never make things unless there is a pic--- but trust me that these are great-tasty-healthy and easy.)

Oven-Fried Chicken Strips
1/2 cup dry bread crumbs
3 T. Parmesan cheese
1/2 tsp. seasoned salt
1 lb. skinless boneless chicken breast halves-- (I tend to use tenders as well. That way they are already cut into perfect sizes. Really whatever you have works)
3 T. Plain nonfat yogurt or Light Mayo

(you can change these up to have any seasonings or flavors that you/your kids prefer- I like to use Italian seasonings with garlic salt, and red pepper flakes to add just a little spice)

Preheat oven to 425 degrees F. Combine bread crumbs and seasonings. Cut chicken into desired size strips. Brush chicken on all sides with a light coating of mayo(or yogurt), then roll in seasoned bread crumbs to coat thoroughly.
Line cookie sheet with tinfoil- place cooling rack on top and spray with nonstick cooking spray. Arrange chicken pieces on rack. Bake for 15-20 minutes(depends on size of chicken) or until fork tender and juices run clear.

-Makes 4 servings.

Here are some links to some other great chicken strips.
Baked Crisp Pecorino Romano Chicken from Sweet and Savory Tooth.

Crispy BBQ Chicken Fingers & Whole Wheat Breaded Crispy Chicken from How Sweet It Is.

Really the possibilities are endless. Whatever flavors you like--- you can make happen.

Do you have a favorite oven baked chicken strip/nugget recipe?

Is that for REAL?

2010-10-12T09:30:00.000-05:00

What are your thoughts about this quote?

I think in general it is a great rule to live by,

“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food (Go-Gurt? Breakfast-cereal bars? Twinkies?); stay away from these.” -Michael Pollan, author of The Omnivore’s Dilemma

So look at your food-- ask yourself, 'would Great-grandma know what this is?' if the answer is no, maybe you shouldn't eat it.

Kid's have so many options for food these days. It's no wonder that kid's won't eat 'normal, healthy, whole foods.' They are so tainted with their Dino shaped chicken nuggets etc.

Does food have to entertain the kid?

Just Toss It

2010-10-10T09:30:00.004-05:00

If you are anything like me, there are some days where I have ZERO control on resisting certain foods.... so for days like that,

I have one simple idea--

Go to your cupboard, fridge, freezer and see what is sabotaging your plan to get healthy.... You know the item..... your go-to item that you have no self-control for.

Now simply get rid of it.

Toss it. (or better yet don't ever buy it)

You really don't need it... Do you?

If it's not there, you can't eat it.
..... and if you feel guilty about tossing a pound of candy- would you rather feel guilty about having that 1 pound on your thighs?

F or V at EVERY meal.

2010-10-08T09:30:00.007-05:00

Ya it's been while. I know. But I am back.
I am hoping that my posts are more consistent. I'll do my best.

Here is my tip for today.

**Make sure that you have at least one produce item (fruit or veggie) at every meal**

Yep... breakfast, lunch, and dinner.

It doesn't sound very hard, but it will make a difference. Not only will you get the healthy vitamins and antioxidants but you won't eat as much as the higher calorie-fatty items.

Corn = High as an Elephants Eye.

2010-08-11T11:22:00.000-05:00

I live in Iowa.

There is lots of Corn in Iowa.

Pretty much everywhere you look.

Corn. Cob. Corn. Cob. Corn. Cob.

No complaints here.

I love corn.

Served all ways.

Fresh. Grilled. Frozen. Boiled. Steamed.Microwaved. BBQ.

Just last week I finished off my frozen corn from last years harvest.
I am thinking that I need to invest in one of these for this years end of the season stock up for the year.
Has anyone used one of these before? Do they work? Is there a different variety that works better?

Nutrition Info. Taken from here.

Corn is a starchy vegetable (technically, the kernel is a grain), which makes it higher in calories than other veggies; calorie-wise, it’s similar to grains such as rice. One cup of cooked corn contains 130 calories and 1.8 grams of fat. It’s an excellent source of thiamin, a B-vitamin that helps produce energy, and a good source of fiber, protein, vitamin C and potassium. It’s also packed with lutein, saponins, and maizenic acid — all phytochemicals that have been associated with heart health and cancer prevention. Corn also contains yellow carotenoid pigments, including eye-protecting antioxidant zeaxanthin.

Stuff to Try.

2010-08-03T08:08:00.000-05:00

A few new things we've tried... and some more on my MAKE SOON LIST.

Pasta with Sun-dried Tomatoes and Avocado from The Sister's Cafe. Simple & Delicious.

Oven Baked Chimichangas from My Kitchen Cafe.These were awesome. The perfect alternative to the greasy, unhealthier fried version. They still had the crisp texture like they had been fried. I also added a little cumin and some spinach leaves!

Individual Chicken Pot Pies from Back to the Cutting Board.A simplified version of your traditional pot pie.

Red Berry Risotto Oatmeal from My Kitchen Cafe. I know this is going to be good. A combo of some of my fave things.

Updated Mac & Cheese with Spinach from Delish. The usual calorie laden mac and cheese has been lightened up by using lowfat cottage cheese and throwing in some spinach. I love mac and cheese so once I try it I'll let you know if it passed the taste test.

Raspberry Crumb Bars from Annie's Eats.

Brown Sugar Balsamic Salad from How Sweet It Is.

Don't these Cherry Limeade Bars from Cheeky Kitchen look divine. Now I just need a reason to make them!

Interval Treadmill Workout.

2010-08-02T09:00:00.000-05:00

I like to go to the gym. I like that I see others working hard.... it makes me want to work out harder than them. One thing I don't like is the treadmill. I know I need to do cardio so I force myself to do a minimum of 30 minutes each time I go. It can be so monotonous. Some days are good, some days seem to drag on forever.

So instead of just increasing my time slightly over the thirty minutes I like to spice it up with interval running. It keeps my intensity up and I don't get so bored. Plus I feel like I am pushing myself just a bit more.

Interval Running Workout

1 minute at 5.5

1 minute at 7.0

1 minute at 8.5

repeat until 30 minutes is up

(You can adjust the speeds according to your run speed. The middle speed should be your normal running speed- or close to it at least. Once you have your middle speed just add 1.5 and subtract 1.5 to get your high and low speeds).

I finish the 30 minutes covered in sweat. I sweat a lot. I didn't know I could sweat so much til I moved to Iowa. I have learned to appreciate the dry heat of Utah. It would be a welcome change about right now.

Banana-Blueberry Oat Squares

2010-07-31T09:00:00.002-05:00

I get the urge quite often to bake something I have never tried before.... pretty much everyday really. Today was no different, so as I looked through my fridge, on the counter, and in the cupboards-- and the extra ripe bananas and the freezer full of fresh-frozen blueberries were calling out to me to be used for something tasty.

After browsing the internet for a few ideas.... this is what I came up with.

Banana-Blueberry Oat Squares

Ingredients:
1/4 teaspoon salt
3/4 to 1 cup mashed bananas (2-3 ripe bananas)
4 tablespoons unsalted butter- make sure it is at room temperature
1/2 cup packed brown sugar
2 egg whites
1/2 tsp. almond extract
2 cups quick oats
1/3 cup chopped pecans (or any kind of nut you have on hand)
1/2 cup blueberries- fresh or frozen

Directions:
Heat oven to 350 degrees. In a large bowl, cream together butter and sugar. Add in egg and almond extract. Beat well. Add salt and mashed banana and mix until incorporated . Stir in oats and nuts. Spread in greased 9×9 inch pan. Bake for almost an hour or until firm. Cool and cut into squares.

These ended up being pretty tasty. Great as a breakfast bar or a snack after work.

Is Frozen Yogurt really that Healthy?

2010-07-29T09:00:00.002-05:00

I was reading in August's, Cooking Light Magazine and they had a little blurb about Frozen Yogurt. I don't know about you, but I catch myself telling myself that I can eat more frozen yogurt than ice cream because it is 'yogurt'- therefore it must be much healthier than ice cream.

This is what cooking light had to say,
"Frozen Yogurt is not regulated by the FDA, meaning the scoop in your cone could be made entirely from yogurt--- or could be ice cream with a little yogurt stirred in."

--- The National Yogurt Association does sponsor a voluntary labeling program for frozen yogurt; To see if your frozen yogurt actually contains 'yogurt', look for the "Live and Active Cultures" seal on containers of frozen yogurt.

Really every single frozen yogurt could be different in nutritional value. Be sure to check the labels for calories, fat etc. Don't just assume that is healthier because it is frozen yogurt and not ice cream.

Eat Cake.

2010-07-27T09:00:00.006-05:00

I was at the library today and saw this book. Eat Cake by Jeanne Ray. I really had no idea what it was about but I guess the part of me being hungry and the other part that I was in the mood for an easy read---this made for the perfect find. I read all of 2 pages when I came across this quote. Awesome.

"Cakes have gotten a bad rap. People equate virtue with turning down dessert. There is always one person at the table who holds up her hand when I serve the cake. No, really, I couldn’t she says, and then gives her flat stomach a conspiratorial little pat. Everyone who is pressing a fork into that first tender layer looks at the person who declined the plate, and they all think, That person is better than I am. That person has discipline. But that isn’t a person with discipline; that is a person who has completely lost touch with joy. A slice of cake never made anybody fat. You don’t eat the whole cake. You don’t eat a cake every day of your life. You take the cake when it is offered because the cake is delicious. You have a slice of cake and what it reminds you of is someplace that’s safe, uncomplicated, without stress. A cake is a party, a birthday, a wedding. A cake is what’s served on the happiest days of your life."

I especially love those last few sentences. So true. I think about most of the cakes I have eaten and I have such fond memories correlated with them. After reading the passage, I sat back and thought about some of my favorite cakes.... and the memories flooded in.

My Wedding Cake.

I am not encouraging you to go out right now and Eat some Cake, but I love the idea presented above. I don't ever want to be the type of person that turns away all the Good stuff in life. Enjoy all things in Moderation.... and don't be so worried about 'eating perfect' that you miss out on the good things in life.

How to make your own Greek Style Yogurt

2010-07-26T13:16:00.000-05:00

Greek Yogurt is all the graze right now--- I see it as the 'cool' friend. If you eat it, suddenly you are cool too.

What is greek yogurt?: Basically STRAINED REGULAR YOGURT-- yep that's it.
---It is just yogurt that has been strained in a cloth or filter, to remove the watery whey, giving a consistency between that of yogurt and cheese! So simply, it is thicker and creamier than it's regular yogurt counterpart.

You see it in all kinds of recipes being used as a substitute for cream cheeses or sour creams..... in sauces, with fruit... everyone seems to like the thicker texture. But for those of you who buy Greek Yogurt, you know it can be pretty darn expensive compared to your regular non-fat yogurt.
Did you know you can make your own greek style yogurt?? It is so Easy.

Here's the low-down on how to

make your own Greek Style Yogurt

Put a strainer lined with a piece coffee filter or paper towel into a medium size bowl (or you can just use a cheese cloth).
Dump the non-fat/low-fat yogurt into the center of the cloth. (you can even try flavored yogurt. Yummy).
Cover the bowl with plastic wrap.
Place in fridge.
Let the Whey drain out of the yogurt. (The length depends on the consistency that you want it- 12 hours is about right for typical greek yogurt consistency. Check your yogurt every few hours to use when it is the consistency you like it at).
You can even use the strained out liquid whey and add it to smoothies etc. for an extra whey boost. Or just toss it.

(picture from here)

Nutrition Comparisons:

Trader Joe's Fat-free Plain Yogurt:

Serving Size: 1 cup

Calories: 110

Sodium:100 mg

Protein:11 grams

Calcium: 40%

Trader Joe's Fat-free Greek Yogurt-

Serving size: 1 cup

Calories: 120

Sodium: 70 mg

Protein: 22 grams

Calcium: 20%

Have any of you tried making this before? !

Summer Snack = Frozen Grapes

2010-07-23T11:32:00.002-05:00

After buying a huge bunch of big, crisp, grapes last night (.89 cents a pound.... you can't beat that), I was reminded of one of my favorite summer time quick snacks and thought why I have not shared this with you all yet??!?

Frozen Grapes.

They are perfect on a hot summer day (we have had plenty of those this past week here in Iowa- hot, humid, muggy). When I come in from work, I head to the freezer, grab a handful, and am satisfied for the hour or so before dinner is ready. I love that they have the harder outer shell but as soon as you bite into them they are soft and delish! I am a candy lover, so because of the sweetness, these are about the closest thing that comes to candy-- in a healthy form. Plus they are bite-size, easy, and super convenient. Introduced them to the hubby this summer and he was an instant fan. Plus when there are just two of you, it isn't always easy to eat the whole bag of grapes before they get mushy..... this solves our problem and we have plump grapes for weeks.

For those of you who have never tried frozen grapes before, here's the low-down on how it's done.

Easy peezy.

1. Wash Grapes thoroughly

2. Pick off from the stems

3. Set individual grapes on paper towel and dry off

4. Put in zip-lock baggy and store in freezer

5. Let freeze for 5+ hours and enjoy

Use within 1-2 weeks for tastiest grapes. They will stay good pretty much forever but they may tend to lose their sweetness if you leave them in the freezer for too long.
I like to add them in my cold cereal in the morning. The hubby things I am weird but I love the contrast of the crunch of the grapes with the softer cereal. Plus they help keep your milk super cold. Try it and let me know if you are a fan.
-Other uses: add to yogurt, top your ice cream, put in smoothies.

Nutrition Info on Grapes (for 1 cup or 92 grams)
-60 calories
-0 grams of fat
-Are high in antioxidants (vitamin C, resveratrol)- help protect against heart disease and may decrease some cancer risks.
-Contain manganese, Vitamin B6, Thiamine, and Potassium
Plus frozen grapes take longer to eat so you will most likely eat less.

Click here for other tips on freezing fresh fruits and veggies.

Try This- Not That. Healthy Substitutions

2010-07-22T10:52:00.000-05:00

Being the one doing the mixing, mashing, folding, and baking means that I am in control of what goes into my dishes.

I like control and I like cutting out calories and fat......

so when it comes to baking substitutions here are some ideas on how you can cut some calories and the fat.

Sugar in fruit pies/cobblers-

Use this: Half the amount of sugar

Not this: All the sugar

Benefits: For everyone 1 cup of sugar you don't use you will save 744 calories. Plus when using fruits often the natural sugar and sweetness from the fruits is all you need

Flour in Cookies & Crusts(pizza)-

Use this: Half whole-wheat pastry flour and half all-purpose flour

Not this: Just all-purpose flour

Benefits: Whole wheat flour has upwards of 12 grams of fiber per cup compared to white which only has ~4 grams.

Cream or Whole Milk in Soups, muffins, puddings-

Use this: Skim or lowfat (1% or 2%) milk

Not this: Heavy cream or whole milk

Benefits: By replacing heavy cream you can slash up to 700 calories per cup.

Cream Cheese in Cheesecakes-

Use this: Lowfat ricotta/reduced fat cream cheese

Not this: Regular Cream cheese

Benefits: Skim/low-fat Ricotta has more protein plus you will cut out around 60 grams of fat and 450 calories per cup.

Oil in brownies, fruit breads, muffins-

Use this: part applesauce or pureed pumpkin

Not this: Oil

Benefits: For each 1/2 cup you cut out, you'll save more than 900 calories and 100 grams of fat

Chocolate in Chocolate Desserts (like brownies, chocolate cake)-

Use this: 3 Tablespoons cocoa powder

Not this: 1 ounce of baking chocolate

Benefits: Substituting with powder can shave off 13 grams of fat and 85 calories

Anytime it asks for Eggs-

Use this: 1 egg + 2 egg whites or egg substitute

Not this: 2 eggs

Benefits: Substituting with egg whites will cut out ~4 grams of fat and 25 calories

Don't Believe Everything You Read.

2010-06-19T09:00:00.001-05:00

Check out this clip from the Today Show regarding

Microwave Diet Food Exaggeration and Labeling.

They took popular diet boxed dinners (Lean Cuisine, Weight Watchers, & Healthy Choice), brought them to food scientists and tested exactly how many calories and fat were in each box. You'll be surprised by their results.

A few interesting points from the clip:

The food companies test a dozen or so of the meals and then take the average. That is what they put on the label. So some boxes have less calories then what is labeled and some have more.
The government allows food labeling to be up to 20% off what the actual numbers are.
Portion sizes vary from box to box to it really is impossible to be exact. Makes sense to me cause you have to be practical.

Eat Better Early = Nutritious Recipes

2010-06-17T11:13:00.000-05:00

Now that summer is here and the kids are out of school.... it makes for even more of a challenge to create healthy meals for the kids for both lunch and dinner. I know how hard this can be with the kids I babysit for. So when I came upon this website I wanted to be sure to share it with you.

American Dietetic Dietitians collaborated with Betty Crocker Kitchens to create Eat Better Early.com. Each recipe calls for at least one WIC-eligible food. It also has great cooking tips, nutrition resources, a guide to mypramid, and so many easy, GREAT RECIPES that are categorized into breakfast, lunch, dinner, sides, snacks, and desserts. It also includes all of the nutrition info--- so helpful when trying to decide if a dish really is healthy or not! I also love how all the recipes have pictures. I know when I go to make something if there is not a picture I don't make it.

I picked a few random recipes to show just a few of the recipes they have.

Frozen Bananas

Crusty Sweet Potato Fries

Cashew-chicken Fire Crackers

Garden Tortellini Salad

Tropical Fruit Salad with yogurt apricot dressing

Chocolate Chip Cheerios Muffin

THERE ARE SO SO MANY MORE GREAT RECIPES.

Gluten Free Diet - What & How?

2010-06-15T13:23:00.001-05:00

It is a pretty safe bet that I can assume that most of you either have to follow a gluten free diet or know of someone that needs to. I must admit that I am in no way an expert in this area.... but I do know what a hard, confusing, and often frustrating diagnosis this can be.

Here is some basic info on Celiac's Disease (Gluten-free diet).

-What foods must not be eaten on a gluten-free diet?
Any food that contains the ingredients wheat, barley, rye, malt, brewer's yeast and, in most cases, oats.
Reading ingredient lists on food labels is essential. Anything that has the words wheat, barley, rye, oats (unless specifies gluten free), malt, and brewer's yeast you should avoid.

-Sounds like a lot of foods right? So what specific foods contain these ingredients?
These ingredients are usually found in foods that you typically think of as containing flour or grain.
Ex: most regular brands of bread, pasta, breakfast cereal, cracker, and cookie products as well as products containing malt, such as malt vinegar and malted milk.
Many processed foods, including soups, gravies, sauces, stock, bouillon, seasoned rice mixes, seasoned nuts, seasoned tortilla and potato chips, and vegetables in sauce also contain many of these products

So can I really not have any bread, pasta, cereals for the rest of my life?!
Luckily, gluten-free products are becoming much more common. Gluten-free products are typically carried by health foods stores although an increasing number of gluten-free products are beginning to pop up all over your local grocery store(especially larger chains).

What products are naturally gluten free?

-Load up on all your fresh fruits and veggies. All naturally gluten free so go much away.

-If you love meat--- eat up. Plain fresh meat, chicken, eggs and fish are all naturally gluten-free (although you still need to watch out for added ingredients like broths, seasonings and marinades).
-Potatotes and sweet potatoes are also gluten-free. Go for beans but be sure to watch out for added sauces and ingredients that may contain gluten.

-Grain items that are gluten free: include certain brands of rice cakes and rice crackers, brown rice, enriched white rice, polenta, corn tortillas, plain tortilla chips, popcorn, 100% rice noodles.

Instead of worrying so much about what you CAN'T eat... savor and enjoy and savor the many foods that you CAN eat.

Here are a few great blogs dedicated to Gluten Free living, eating, and enjoying.

Great Menus at CeliacFamily.
The Gluten Free Goddess has great advice for those just starting to go Gluten Free. Click here for her tips.
Hold the Gluten is full of info, experiences, info, and even podcasts.
Celiac Teen
Gluten Free Girl and the Chef
Gluten Free Mall. Lots of gluten free products for sale. Although much cheaper if you buy them at your local grocery store.

Good Enough!

2010-06-05T15:27:00.000-05:00

"To reap nearly all the benefits of a healthy diet, you don't have to be perfect--- just good enough."

-Leslie Bonci, RD director of Sports Nutrition at the University of Pittsburgh Medical Center.

So don't get discouraged when you are having a little bit of a rough day! None of us are perfect---

strive for good working on perfection.

Foil/Saran Wrap Tab

2010-06-04T10:17:00.000-05:00

So I ran into a new discovery the other day. I saw this on someones blog and I had to run to the kitchen and check it out for myself to see if it were true. haha

-- We have all had it happen. You know when you are trying to pull some aluminum foil or saran wrap out and the entire roll comes out of the box. Super annoying! I think this problem is never going to happen again. Here is why...

On the ends of a box of foil or saran wrap, written is 'Press here to lock end.' Easy as that. You simply push the tabs and the roll is all locked in place. Such a handy feature. No more runaway rolls. I have yet to see how it works over long periods of time but I thought it was a pretty cool idea.

Call me an idiot but am I the only one that didn't know about this? And how long have the manufacturers been including these little tabs?

Eating For Exercise and Weight Loss

2010-06-03T10:26:00.001-05:00

I know I am supposed to refuel after a long hard workout or run..... but what if I am wanting to lose weight? Do I still need to replenish my body's energy stores?

How much and what should I be eating to both help me lose weight and keep my energy up?

These are questions that I have not only asked myself but have heard from many friends on many occasions.

So with questions like this I turn to Nancy Clark, Ms, RD. She is the Author of Nancy Clark's Sports Nutrition Guidebook. Trust me. She is the go-to lady when it comes to Sports Nutrition.

What and how much should you be eating?

What-

Studies show that protein combined with carbohydrate consumed immediately after a training session helps enhance glycogen storage in the muscle tissue. Carbs restore your energy while the protein helps with lean muscle growth. Foods with a 3:1 carb:protein ratio usually are best. (example 33 calories from protein, 100 calories from carbs) Focus on Good Carbs and Lean Proteins.

Some food examples are chocolate milk, 1/2 or small bagel with cottage cheese or peanut butter, Yogurt smoothie with fruit, half turkey sandwich on whole wheat bread, bowl of cereal with skim milk, brown rice with lean chicken.

How Much-

I know many of us get in the mindset of, "I am training really hard and intense, so I can get away with eating these extra calories." But the truth is that most of us tend to overestimate how many calories we actually burned during a workout--- and as a result eat more than we even burned off. t. So as a word of advice from Nancy Clark, "If you're hoping to lose weight while you train, try to consume 200 fewer calories per day than you would normally eat." I would recommend something about the size of your fist. Really not a whole lot, just enough to replenish your stores.

When you are trying to lose weight, I love her tip of trying to plan finishing your workout right before mealtime. Basically you are getting a 2 for 1.... and you won't be adding an additional post exercise session snack-- which decreases your overall calories for the day.

Oh and don't forget the WATER!

What do you like to re-fuel after a long hard workout?

Recipe Makeover - Potato Salad

2010-05-21T10:35:00.000-05:00

I don't really like mayo... don't really like mustard.... and don't really like pickles. So needless to say Potato Salad does NOT rank at the top of my list. I like the creamy texture but the overwhelming mayo flavor turns me off. Plus I can't seem to justify all the calories and especially the fat in just one little serving.
So when I saw this recipe being spotlighted over at 'Healthy Delicious', I knew I wanted to give the traditional potato salad a makeover and try out this new healthier option using hummus and fat -free yogurt in place of mayo. (no mayo, no mustard, and no pickles... just my style)

I gave it a try.... and I was pleasantly surprised. The flavor was good; a hint of hummus, but not too strong. Plus I felt no guilt as I went in for another spoonful.
The Mr. has many of the same feelings when it comes to Mayo and he too gave it a thumbs up. It really is the perfect alternative for your traditional potato salad. Here's the recipe.
(Sorry no picture from me. Camera still broken-- and yet to get a new one.... so instead check out 'Healthy Delicious' pic. Very pretty).

No Mayo Creamy Potato Salad

4 Yukon Gold potatoes
1/2 yellow onion, chopped
3/4 cup hummus
1/2 cup plain fat-free yogurt
2 ribs celery, chopped
2 Tbs cucumber- or you could use pickle here or really whatever your fave potato salad additions is.
1 1/2 tsp. dried dill weed (I didn't have any fresh on hand but I am sure that would have made it only better).
salt and pepper TT

Cut the potatoes into 1-inch cubes. Place in a large stockpot and cover with water. Bring to a a boil, then reduce heat and let simmer until potatoes are tender (don't let them get too soft). Drain and let cool.
In a large bowl, combine the potatoes with the remaining ingredients, mixing well to combine. Season to taste with salt and pepper.
Serves 4-6

*Nutrition Comparisons*

Original Mayo Potato Salad- per serving:
437 calories, 33 grams fat, 3.9 grams fiber, 5.5 grams protein,

Potato Salad Makeover: no mayo- per serving:
193 calories, 5 grams fat, 6.5 grams fiber, 8.5 grams protein

That's a saving of

244 calories

28 grams of fat

and gives you 2.6 more grams of fiber,

and 3 more grams of protein.

Small Changes = Big Results

2010-05-14T15:30:00.001-05:00

I love this article from Prevention entitled,

Small Changes That Take Off Big Pounds.

I am a firm believer of making little day to day changes compared to making huge drastic changes in your diet/life.... I find that those that are usually successful for the long-term have changed little things in their habits that they can continue to do forever.

I love when a study has been done that backs up my beliefs... read on. ----A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

AWESOME..

The article goes on and gives 16 proven tips on what you can change to help lose those extra pounds. A few of my favorites are.

1. Climb 3 extra flights of stairs daily. Most of us has access to stairs somewhere. I know at work I like to make it a purpose to go up and down them as much as possible.

2. Follow the 1-mile rule. If your errands are less than 1 mile away, vow to walk them at a brisk pace instead of driving. Or park where you can run several errands within a mile instead of moving your car each time. Although this can be difficult during the winter months and in some locations, I love the idea. I catch myself driving to the gym that is less than a half mile away. Ironic I know. My summer goal is to ditch the car and run to the gym.

3. Brush immediately After Dinner. If you are a late night snacker like me, this rule helps save you hundreds of calories. It works for me.... give it a try.

4. L imit High fat foods to 1 per week. Although this one is a hard one for me; when I have followed it, I have noticed I am more successful in my weight loss goals.

Check out the rest of their tips here.

What is one small change that you can do to make a big difference?

Dinner Menu/Recipes this Week

2010-05-03T10:21:00.000-05:00

Is anyone else in awe that it is already May?? I can't believe it but at the same time so so excited! I love May; not to hot and humid, but warm enough to enjoy lots of time outside!

This week's menu/recipes include a couple of new recipes coupled with some old classics.

Week of May 3rd- 9th, 2010.

I hope you enjoy your meals as much as I do mine.

Monday- Avocado Penne Pasta from Gourmet Mom on the Go. (I'm excited to see how this compares to a regular pesto sauce.... plus the Mr. loves avocados so I think it will be a big hit.

Tuesday- Busy Day--- I think it is going to be a fend for yourself evening.
Wednesday- HAPPY CINCO DE MAYO!
Easy Chicken Quesadillas

2 1/2 cups shredded cooked chicken
2/3 cup salsa
1/3 cup sliced green onions
1/3 cup diced green or red peppers
1 tsp ground cumin
1/2 tsp salt
1/2 tsp dried oregano
6 whole wheat tortillas
Olive oil
1- 1 1/2 cups shredded monterey jack cheese

In a skillet, combine the first 7 ingredients(through dried oregano). Cook uncovered over medium heat for about 10 minutes or until heated through, stirring occasionally. Brush one side of tortillas with olive oil. Spoon 1/3 cup chicken/veggie mixture over half of the unoiled side of each tortilla. Sprinkle with cheese; fold plain side of tortilla over cheese. Place on lightly greased baking sheet. Bake at 475 degrees for 10 minutes or until crisp golden brown. Cut into wedges.
Makes 6 servings.

Thursday- Sweet BBQ Chicken Kabobs from My Sister's Cafe.
Since moving out to Iowa last August we haven't had a grill.... but I am happy to say that we finally bought a little one that should be able to handle all our grilling needs this spring and summer.

Friday- Homemade Pizza- I love love love sweet potatoes so I'm going to give this one a try.
Slice 'O Heaven Sweet Potato Pie from Gourmet Mom on the Go.

Saturday- BBQ with friends.
Sunday- Spinach and Chicken Stuffed Shells

Recipe:
18 large pasta shells
1 container (15 oz)skim ricotta cheese
1 egg slightly beaten
1/4 cup grated Parmesan Cheese
2 cups frozen cut leaf spinach, thawed, squeezed dry.
1 cup chopped cooked chicken
1 jar (26 oz) tomato pasta sauce
1 cup shredded Italian cheese blend

1. Heat oven 350 degrees F. Cook and drain pasta according to package directions. Rinse with cool water, drain.
2. In medium bowl, mix ricotta, egg, parmesan, spinach, and chicken.
3. Spread 1 cup of pasta sauce in bottom of 13x9 glass baking dish. Spoon about 2 T. of ricotta mixture into each pasta shell. Arrange shells, filled sides up, on sauce in baking dish. Spoon remaining sauce over shells.
4. Cover dish with foil; bake 30 minutes. Sprinkle with Italian cheese blend. Bake uncovered 5-10 more minutes or until cheese is melted.
Servings: 6 (3 shells each).

If this weeks menu items don't fit your fancy check out some previous months menus/recipes.

April 26nd-May 2nd Menu and Recipes

April 19th- April 25th Menu and Recipes

April 12th- April 18th Menu and Recipes

Back on Track after Overeating.

2010-04-27T10:30:00.000-05:00

We have all done it before..... had that day, weekend, or even week of over-eating.

(image taken from here.)

This past weekend was one of those for me.. It seemed like everywhere I turned there were goodies and treats that I didn't have the will power to turn down. Come Monday did I panic because I had a number of rich chocolate chip cookies, a huge bowl of ice cream, and caramel popcorn on top of my usual calories? Nope... I just put it on the back burner and got back on track.

Here are a ideas of how you can combat your feelings of guilt when you have bitten off a bit more than you should have been chewing.

- Don't get down on yourself. Today is a new day.... Today you can get back on the wagon.... Today you don't have to overeat. Feel good about what you are going to do today!

-Know the truth about the numbers.... although you may feel like you gained a pound or two from that day's binge, the truth really is behind the numbers. Remember it takes 3,500 extra calories eaten to gain 1 pound of fat. That is a lot of chocolate chip cookies.... 25 home prepared cookies to be exact. So wipe the board clean and realize that it wasn't as bad as you felt like it was.

- Overall consistency is the key. Don't feel like you have to have a drastic cut in calories the next day. Go back to your normal amount of calories and you should be good to go. (remember my 90-10 RULE?.... we are all human and will splurge on occasion!)

-Eat a balanced diet. Avoiding breakfast will only backfire on you when you are so hungry that you overeat later in the day.

-Drink lots and lots of WATER! Strive for at least 8 cups over the day. Water will help get rid of any excess sodium that causes water retention.

-Put a little more zip in your step during your exercise program or while you at work. Stay on the elliptical or an extra 10-15 minutes..... use the stairs when you usually use the elevator.... take a walk during your lunch hour. Do whatever it is to burn an extra 100-200 calories.

The key is to STAY POSITIVE.. Just because you had one day or a couple of off-days doesn't mean you now have the right to give up on your healthy eating plan- Forgive yourself and move on!

Dinner Menu/Recipes this Week.

2010-04-26T10:30:00.004-05:00

It's Whats for Dinner this Week

Week of April 26th- May 2nd

Monday- Corn Chowder in Bread Bowls from Our Best Bites.
The Mr. will load up on the bacon, I'll go without.

Tuesday- Chicken and Pinto Bean Tacos from Rookie Cookie.

Wednesday- Thai Lettuce Wraps from Sister's Cafe.

Thursday- Panini Wrap from The Peppered Pantry.

Friday- Homemade Pizza - I think we'll try this. It looks pretty tasty from How Sweet It Is.

Sat- Leftovers

Sunday- Pot Roast/Potatoes/Carrots

Ingredients:
1 Beef Chuck Pot Roast (about 2 1/2 pounds)
Salt and Pepper TT
3 medium baking potatoes
2 large carrots, cut into 2 inch pieces
2 large celery stalks, cut into 2 inch sticks
1 medium onion, sliced
2 bay leaves
1 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 cup low sodium beef broth

Trim any excess fat from beef. Discard fat. Cut beef into serving-size pieces; season with salt and pepper.
Scrub potatoes. Cut potatoes into quarters. Cut carrots, celery, and onion. Place potatoes, carrots, celery, onion, and bay leaves in crock pot. Sprinkle rosemary and thyme over vegetables.
Arrange beef over vegetables in crock pot.
Pour broth over beef.
Cover and cook on low heat for 8 1/2-9 hours or on high for ~4 hours or until beef is fork tender.
Remove beef to large serving platter. Arrange vegetables around beef on platter. Remove and discard bay leaves. Serve pot roast with juices from crock pot if desired.
makes 8-10 servings.

Click here and here for previous weeks menu ideas and recipes.

Grilled Veggies!

2010-04-21T10:30:00.000-05:00

I look around--- and for miles and miles there is nothing but corn fields (mixed with other stuff- but mostly corn). The farmers are just beginning to start their crops but just seeing them out in their fields gets me excited for the corn, corn, and more corn that will be here before we know it.

With that introduction you can probably guess that my favorite grilled veggie is Corn on the Cob. I plan on having it multiple times this summer... and fall. I like the simple version. Soak corn in water for 30 minutes. Pull back husks, clean off the silk and then rewrap corn in husks. Grill corn in the husk for 15-20 minutes. You can also add spices to the corn like chili powder, oregano, garlic powder, or cayenne pepper to name a few.... but like I said plain jane is fine for me. That way I can soak up the sweetness of the delicious Iowa corn.

-Kabobs - Cut up squashes, peppers, onions and mushrooms into equal-sized pieces. Place on a skewer, brush with fresh fruit juice and grill away. Click here for an 'Orange Vegetable Kabob' Recipe.

-Lettuce - Cut the hearts of romaine in quarters lengthwise, brush the cut side with a little olive oil. Season with salt and grill over medium heat til you have great grill marks.

-Tomatoes - Cut your tomatoes in half crosswise, brush with olive oil and your favorite spices. Wrap them up in foil and grill sliced side up for 5-6 minutes.

What do you like to grill?

Grilled Fruits!

2010-04-20T10:00:00.000-05:00

Summer is just around the corner, which for many of us that means........

BRING OUT THE GRILL.

I love the smell of food barbecuing on a hot summer day. Nothing better than that. Barbecuing is usually synonymous with burgers, hot dogs, and steaks.... but why not add some fresh fruit and veggies to mix.

see recipe below.

Grilled Fruit:
1. My fave are Kabobs. Most fruits work great when grilling. Here are a few ideas.

Cut up apples, strawberries, and peaches into chunks, brush lightly with olive oil and stick onto skewer. To spice it up a bit add a sprinkle of cinnamon before grilling.
Cantaloupe: Cut cantaloupe into chunks, brush with a mixture of honey, butter and chopped mint and place on skewers. Cook three to four minutes, turning the fruit to grill each side.

2. Bananas: Slice a banana in half with its peel lengthwise. Brush the cut side with a small amount of oil. Place the cut side down on the grill and BBQ about 2 minutes just until it is lightly browned. Turn the banana over and grill 2-3 more minutes until the banana begins to pull away from the peel.
For dessert, how about try banana boats? Strip back one section of the peel leaving it attached. Cut a slit down the middle and stuff pieces of dark chocolate. Replace the peel and wrap the banana in foil. Grill for about 10 minutes, turning once.

3. Pineapple - I love grilled pineapple. Simply sprinkle cinnamon onto pineapple chunks. Grill the chunks, turning a few times, until browned, about five minutes.

4. Pears - Brush pear wedges with lemon juice and grill, turning a few times, until they begin to brown, about two to four minutes. These are great when added to a green salad!

5. Peaches & Berries - Fill peach halves with blueberries and sprinkle with cinnamon, brown sugar, and lemon juice. Wrap in foil and grill for 15-20 minutes, turning once.

6. Grapes - slightly oil a bunch of grapes. Leave them on their stems and grill for 3-5 minutes, turning once.

7. Watermelon - I can't wait to try this recipe from Food Blogga.

Grilled Watermelon Slices with a Honey-Lime Syrup

Several slices watermelon

Some honey for brushing watermelon slices

Juice of 2 limes

the zest of half a lime

3 tablespoons honey

2 teaspoons water

A few dashes of cayenne pepper

A couple of pinches of salt

Preheat grill to high. Cut watermelon into 1-inch thick slices. Brush each side lightly with some honey and place on grill. Grill until just browned, about 2 minutes per side. Place watermelon slices on a plate and drizzle with the honey-lime syrup.

Check back tomorrow for ideas on Grilling Vegetables!

Dinner Menu/Recipes this Week.

2010-04-19T10:00:00.004-05:00

This Weeks Dinner....
We will be enjoying....

Week of 4/19-4/25

Monday: Breakfast for Dinner. Lemon Cottage Cheese Pancakes with fresh fruit from Two Peas in Their Pod

Tuesday: Baked Crisp Pecorino Romano Chicken from Sweet and Savory Tooth

Wednesday: Salad with Tortellini, Cranberries, Pecans, & Feta. from Picky Cook.
I think I am going to add apples to mine as well.

Thursday: Black Bean Enchilada Casserole from Mission Getting Healthy

Ingredients:

1 pound lean ground beef or turkey

1 package taco Seasoning Mix

2/3 cup water

1 T. olive oil

1/2 cup onion, chopped

2 gloves garlic, minced

1 (15 oz) can black beans, drained, rinsed

1 (10 oz) can Enchilada sauce

1/2 can (4.5 oz) can green chiles chopped

1/3 cup sour cream

7-8 tortillas

3/4 cup cheddar cheese, shredded

1 cup chunky Salsa

3 green onions, sliced

Heat oven to 400 degrees. Brown ground beef in large skillet over medium-high heat for 8-10 minute or until thoroughly cooked, stirring frequently. Drain.

Add Taco seasoning and water. Mix well. Cook 2-4 minutes until mixture is thickened.

Heat oil in medium saucepan over medium heat until hot. Add onion and garlic. cook and stir 3-4 minutes or until tender. Add drained beans, enchilada sauce, and green chiles. Mix well. Bring to boil- stirring occasionally. Remove from heat. Stir in sour cream.

Spoon ground beef mixture down center of each tortilla. Roll up. Place seam side down in ungreased 12x8 baking dish. Spoon bean and enchilada sauce mixture over filled tortillas. Sprinkle with cheese.

Bake at 400 degree for 8-12 minutes or until cheeses are melted and casserole is heated through. Serve with Salsa and sprinkle with green onions.

7 servings.

Friday: Homemade Pizza with Friends.

Sat Morning: Strawberry Poppyseed Muffins from Cinnamon Spice & Everything Nice

Dinner- Leftovers.

Sunday: Kung Pao Chicken from Cinnamon Spice & Everything Nice
I think I'll use cashews instead of peanuts.

Click here for last weeks meal ideas and recipes.

Is It Worth It?

2010-04-18T10:00:00.000-05:00

Small Dairy Queen Cookie Dough Blizzard = 1 hour & 21 minutes of jogging (710 calories)

BigMac = 1 hour & 2 minutes of jogging (540 calories)

Medium French Fry from Wendys = 48 minutes of jogging (417 calories)

Panera's Blueberry Bagel = 38 minutes of jogging (330 calories)

Small Frosty = 36 minutes of jogging (318 calories)

Mrs. Field's Oatmeal Chocolate Chip Cookie = 32 minutes of jogging (280 calories)

Make EVERY Calorie Count.....

that way you have less to work off later!

Click here for a Calorie Calculator from 'Runners World' to see how many calories your burned during your run and to find out if the sweet you ate last night really was worth it?

**Calorie counts from CalorieKing.

Kitchen Scissors = Kitchen Bliss

2010-04-16T08:00:00.004-05:00

One of my favorite and most used kitchen tools are my

KITCHEN SCISSORS.

The make preparing meals so much easier, quicker, and cleaner.
You can use your kitchen scissors in place of a knife for the following things.

Cutting chicken breasts, tenderloins etc. into strips or small pieces. I use frozen chicken pieces all the time. This makes it so quick and not as messy. Also works on other meats like steak, bacon, ham, hot dogs.
Snipping your vegetables -- it works especially great for lettuce, spinach etc.
Slicing pizza. This works best with a thin crust.
If you have a toddler, use this to cut up all kinds of foods into smaller pieces- grapes, pasta, veggies etc. It is safer and easier than a knife.
Snipping herbs like parsley, basil, chives, and cilantro.
Cutting garlic into little pieces.
Cutting dough.

Don't forget to wash your scissors after use in hot, soapy water.
So if you are scissorless in your kitchen, get a pair. You don't need a fancy pair. I got mine at either Target or Walmart for less than $10.00 and they cut great.

Dinner Menu... This week.

2010-04-14T13:56:00.004-05:00

What's for Dinner?

Isn't that the dreaded question of the day? Well I am here to your rescue. I usually plan a basic menu on Sundays (I learned from my Mom.. thanks) ..... so I thought I would help take the guess work out of planning your dinner and share mine with you. I love to try new things so most of my recipes I find online on random food blogs. When I have found a recipe online you can click right on the food title in blue writing and you will be directed to the recipe.

If I don't have the food attached to a recipe link I will type it up for you. I hope this helps solve some of the guess work everyday on what to eat! I would love it if you some of your favorite recipes, links, or new ideas.

This Weeks Menu

(Week of April 12th-18th)

Monday-

Turkey Burgers

Sweet Potato Frys

Tuesday-

Sweet and Sour Chicken with Pineapple, Red Onions & Brown Rice

Wednesday-

Spinach Stuffed Manicotti- I'll be sure to get a picture after I make it tonight.

Sauce:
1/4 cup chopped onion
1 T. olive oil
1 can (15 oz) tomato sauce
1 can (8 oz) whole tomatoes, undrained, cut up
1/2 tsp. dried basil leaves
1/2 tsp. sugar
1/4 tsp. Italian seasoning
1/8 tsp. salt
1/8 tsp. pepper
Filling:
1 container (15-16 oz) nonfat ricotta cheese

1 pkg (10 oz) frozen chopped spinach, thawed and thoroughly drained
1 cup shredded mozarella cheese
1/4 cup grated parmesan cheese
2 T. dried Parsley flakes
2 eggs, beaten

1/2 tsp. garlic salt
1/4 tsp. pepper
1/8 tsp. ground nutmeg

Grease 13x9 baking pan. Set aside.
Prepare manicotti according to package directions. Rinse and drain. Set aside.

For sauce: In med. saucepan on med-high heat, saute onion in olive oil until tender. Add remaining ingredients. Simmer 15 minutes to blend flavors and thicken sauce. Stir occasionally.
For filling: In medium bowl combine filling ingredients. Carefully fill cooked manicotti shells with mixture.

Arrange stuffed manicotti in bottom of pan. Pour tomato sauce over manicotti.
Top with mozzarella cheese.
Bake 350 degrees about 30 minutes or until hot and bubbly.

Thursday-

Creamy Orzo with Chicken, Mushrooms

Friday-

Homemade Pizza- we like to mix up what kind to make. Lots of veggies the better.

Click here for the Whole Wheat Pizza Dough recipe.

Sat-

leftovers

Sunday-

Southwestern Beef Wraps

Enjoy! Also don't forget to have healthy side dishes--- salads, fresh fruit or veggies

& drink LOTS of Water.

Cold Cereal.... Good or Bad?

2010-04-01T14:00:00.003-05:00

Check out some statistics on cold cereal from Cereal Facts.

The average preschooler sees 642 cereal ads per year just on television, almost all for cereals with the worst nutrition ratings.
Compared to cereals marketed to adults, those marketed to children have 85% more sugar, 65% less fiber, and 60% more sodium.
Cereal companies together spend more than $156 million per year marketing to children.

When searching the cereal aisle for the best choices...... I like to look for.....
1. Cereals with single-digit sugar content. Stick to fewer than 8 grams per serving.
2. A short list of ingredients. Less than 10 listed ingredients is a start.... and work to find cereals with the least amount of ingredients. If the first ingredient that includes 'Whole Wheat.'
3. Fiber. The higher the better.
4. Don't be tricked by the advertising on the front.{like contains __ grams of whole grains}
5. Calorie amounts (if you are concerned about weight gain). Some of the most healthy appearing cereals are loaded with calories.

Click here for the TOP 10 Cereals by *Nutrition Score. Or click here for detailed list of cereals and their nutrition scores.

Click here for the BOTTOM 10 Cereals by *Nutrition Score.

**based on a scale from 0 to 100, where 0 is the poorest and 100 is the best. Click here to read how the came up with these nutrition scores.

Kids + Fruits & Veggies.

2010-03-18T14:52:00.001-05:00

I love this idea, Mission:Fruits and Veggies from Gourmet Mom-on-the-Go....

The 3 kids I babysit for turn their noses up to all things fruits and veggies..... most of the time I am pretty sure they haven't ever tried the food..... or if they have only once.

I still don't think that the oldest will go for this but the younger two will love to be Secret Agents--- trying to discover all about the 'new' fruit or veggie.

Here is the 'Secret Agent Worksheet' that can be printed out or downloaded for the kids to fill out.

I would like to do this with both some common fruits as well as some very unusual ones. A few fruits and veggies I think I am going to introduce are (if I am able to find them here in Iowa City):
-Star fruit
-Kumquat
-Pummelo
-Cherimoyas
-Chayote Squash
-Ugli Fruit
-Lychees
-Kiwis
This idea goes great with these other ideas to get involved making healthy food choices.

Go Green Today!

2010-03-17T08:00:00.000-05:00

Happy St. Patrick's Day Everyone!

You want a little bit of the Luck'o the Irish today?....

No better way than to load up on eating GREEN fruits and veggies!

There are so many delicious and healthy green foods:

Try incorporating at least a couple of these foods in your menu today. The more green the better.

Avocados, Spinach, Broccoli, Green apples, Asparagus, Grapes, Kale, Cabbage, Kiwis, Celery, Pears, Peas, Cucumbers, Green Beans, Zucchini, Artichokes, Green Peppers, Lime, Honeydew Melon, Romain Lettuce.

Cabbage.

2010-03-16T09:00:00.000-05:00

Tomorrow is St. Patrick's Day..... so in honor of the Irish, let's all eat us up some Cabbage.

When most of us hear the word cabbage we turn up our noses..... or think of dishes combining cabbage with mayo-- or other heavily laden oil dishes... like coleslaw. But Cabbage is a very nutritious, nutrient packed veggie. It is an excellent source of vitamin C and Vitamin K. It is also packed with fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Click here to learn everything you need to know about Cabbage.

One whole cup of cabbage only contains about 15-20 calories.... now you can understand where the Cabbage soup diet idea comes from.

Here is a Simple yet Healthy Cabbage Recipe:

Ingredients

3 slices turkey bacon, cooked and cut into little pieces
1-2 T. Extra Virgin Olive Oil
Salt and Pepper to taste
1 head cabbage, cored and sliced
1 white onion, chopped
1 pinch white sugar

Directions

Place all ingredients in large saute pan; cook and stir continuously for 5 minutes, until tender.

Save Time & Money .. Frozen Fruits/Veggies

2010-03-12T14:10:00.001-06:00

One complaint I get when trying to encourage buying and eating more fruits and vegetables is that

1. Fresh fruits and vegetables are so expensive $$$

2. They go bad so fast that I can never use what I buy before it spoils.

So for those of you that are shaking their heads in agreement while reading the two points above..... No more excuses! I have a solution and it will not only help you save money.... but time.... and you will be able to eat more nutritiously.

The answer is all in YOUR FREEZER!

Not only does your freezer extend the life of foods, but you can buy fruits/veggies when they are on sale (or load up in the summer months if you have access to a garden), and save time and money by storing these pre-prepped items for future meals in your freezer.

Example.... Yesterday, my local grocery store had strawberries on sale for $1.25 a carton. I love Strawberries but don't get them as often as I would like because winter prices can be up near $4.00 a carton. I took advantage of the sale and purchased 4 cartons. When I got home I rinsed the berries, patted them dry with a paper towel, cut off their green tops, and transferred them into a freezer bag. (if you don't want the strawberries to freeze together, form a single layer of strawberries on a pan and place them into the freezer. Allow them to sit uncovered for three to four hours, or until thoroughly frozen. Then remove from pan and place in freezer bags.) I now have fresh strawberries in the freezer so I can quickly grab them to add into smoothies or have with yogurt or top my cereal/oatmeal.

Other Fruits/Veggies that freeze really well--- I have each of these items in my freezer right now.
1. Shredded Zucchini- Just wash, grate, and put in freezer bags. It's perfect to make zucchini breads, muffins, cakes, or to throw into spaghetti sauces, lasagnas, or other pastas.

2. Sliced Peaches- These are my fave.... during the summer we have tons and tons of peaches thanks to many peach trees, so I make sure to freeze lots of these so I can have summer peaches all winter long. Just peel, slice, arrange on a pan, freeze, and then put into freezer bags.

3. Green, Red, or Yellow Bell Peppers- peppers can be pretty expensive, but I use tons of them in my cooking, so when I find them on sale, I stock up. Once you get them home all you need to do is slice them- (I like to cut about half of them into strips while dicing up the other half). I put them in little baggies..... and now when I need peppers for a recipe, I run to the freezer grab a bag and toss them into my dish. So easy and so quick! Saves time and money.

4. Tomatoes- These take a bit more work(but still so easy) because they need to be blanched. Wash and dip whole tomato in boiling water for 30 seconds to loosen skins. Peel should come off easily. Freeze whole or slice into pieces. Place in freezer bags. Seal and freeze. I use these when making soups or pastas.

You can freeze most any fruit or vegetable. If you think you won't be able to eat something before it goes rotten try freezing the food. Click here for information from The National Center for Home Food Preservation on how to Freeze most any fruit or vegetable. They have step-by-step instructions for most anything.

What do you like to FREEZE??

Have a Seat.

2010-03-10T10:54:00.001-06:00

(Image found here.)

Do you find yourself chowing down while walking around or standing up?

If so you may not be aware of what you are shoving down your mouth...... hundreds of extra mindless calories. A University of Toronto Mississauga study

found that people who sat down while eating consumed about 30% fewer calories at their next meal than those who ate on their feet.

The study's author, Patricia Pliner, Ph.D., psychology researcher and professor believes this occurs because of the way we've been trained to perceive and respond to mealtime. "Treating food like a meal, even if it's a snack, tells your brain that you don't need to eat for a while. Don't eat on the run", she says "It won't feel like a meal, and you may subconsciously grant yourself permission to eat more later."

So next time you go and grab a snack..... make it a rule to sit while eating. This way you will eliminate a lot of those mindless calories that you get from grazing and picking at foods all day.

Edible Veggie Bouquet.

2010-03-04T10:00:00.000-06:00

I love this from Hostess with the Mostess..

I have seen lots of Edible Fruit bouquets but this is a new one..... and looks much more natural than it's fruit counterpart. What a perfect alternative to the traditional boring veggie tray.

Taste the Rainbow.

2010-03-03T10:00:00.000-06:00

Here are more reasons to eat fresh, whole fruits and veggies........ See if you can taste each part of the rainbow today?

Other fun ideas to incorporate color into your diet:

Have 1 color assigned for each day of the week; see how many fresh foods of that color you can incorporate into your meals/snacks.
When shopping with kids--- have them go on a treasure hunt for a fruit/vegetable of each color in the rainbow.
Next time you go to the grocery store, select one new fruit or veggie that you haven't ever tried.

Information taken from 'Eating Well by Color' from Eating Well.

RED FOODS:

Contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Eat these foods!

Guava
Pink grapefruit
Red peppers
Tomatoes
Watermelon

ORANGE FOODS:

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Eat these foods!

Apricots
Cantaloupe
Carrots
Mango
Oranges
Papaya
Pumpkin
Sweet potatoes
Tangerines
Winter squash

Yellow & Green, (part 1) leafy greens

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Eat these foods!

Artichoke
Corn
Lettuce
Summer squash
Wax beans
Arugula
Chard
Collards
Mustard greens
Turnip greens

Green, part 2 -cruciferous

Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Eat these foods!

Broccoli
Brussels sprouts
Cauliflower
Green cabbage
Kale

Blue and Purple / Deep Red

Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Eat these foods!

Blackberries
Blueberries
Eggplant
Plums
Cranberries
Grapes
Radishes (red)
Raspberries
Strawberries
What are ways that you incorporate the rainbow into your diet?

Apple vs. Pear Shaped?

2010-03-02T11:00:00.000-06:00

Apples are Good for you.... but when you start looking like one it may not be such a good thing.

When fat accumulates in the abdomen and waist area it doesn’t just build up under the skin, it builds up inside the entire upper torso and accumulates around the heart, liver, kidneys, and intestine and can even begin to grow inside these organs restricting blood flow and interfering with function. This study is just one of many that has shown that apple-shaped individuals have an increased risk of cardiovascular and other diseases compared to pear-shaped individuals.

So are you APPLE or PEAR shaped?

Image taken from here.

If your waist is bigger around than your hips then you have an apple shape, if your hips are bigger around than your waist, then you have a pear shape. It isn't always very obvious... so here are some steps to see exactly what you are looking like these days.

Using a measuring tape, measure your waist at the level of your navel and at your hips at their widest point. Make sure you place the tape measure directly on your skin, do not measure over your clothes. Make the tape snug on your skin, but don't pinch the skin together.
* if you don't have a measuring tape, use a string or ribbon, mark where the top of the string meets around your midsection, and then measure the string with a ruler or yard stick.

To insure accuracy, measure your waist and your hips a few times and take the average.

To determine your waist-to-hip ratio, divide the average waist measurement by the average hip measurement. (average waist measurement ÷ average hip measurement = (?)

RESULTS:

*FOR GUYS: If the ratio is less than 1, a hip and leg fat storage pattern (pear shape) is indicated. If the ratio is 1 or greater, an abdominal storage pattern (apple shape) is indicated.

*FOR GALS: If the ratio is 0.8 or less, a hip and leg pattern (pear shape) is indicated. If the ratio is greater than 0.8, an abdominal storage pattern (apple shape) is indicated.

Apple shaped Dangers:

Has large amounts of deep fat stored in the waist/abdomen called visceral fat. This fat is inside your abdomen surrounding your organs. It contributes to inflammation and an increase in blood sugar. It produces chemicals and hormones that make you more vulnerable for heart disease, cancer, and diabetes.

This is the most dangerous fat. An easy way to look at it is that it is fat stored INSIDE the belly, between & around organs. (see below picture)

Simply put this is not GOOD.

There are differences in men & women:

Us women are a bit more lucky because we are more prone to have pear-shapes thanks to Estrogen! Men are more likely to store fat in the bellies.... We aren't cleared completely though... a woman's body generally shifts during menopause to cause more fat storage in the belly area. So all of us, both man and woman need to be concerned about our fat placement.

So what can you do to start getting rid of that mid-section?
-Many individuals will tell you that crunches are the answer. Ya they might strengthen the abdominal muscles, but they aren't going to make the fat disappear. Instead you have to have total body weight loss from both a combination of aerobic exercise and a healthy balanced diet.

National Nutrition Month

2010-03-01T10:23:00.000-06:00

Happy March Everyone..... March not only means warmer temperatures.... but it also means it is National Nutrition Month.

This years theme is "Nutrition From the Ground Up."

As we start March... it is a great time to re-evaluate your New Year's goals. It has now been two months....... Are you healthier? Have you incorporated any healthy lifestyles? How about exercising? Take a minute right now to look over your goals and/or create some goals. If you need a few ideas or tips on how to be healthier and happier, check out American Dietetic Association's website and blog.

I love this years theme. The first thing that came to mind when I heard the theme 'Nutrition from the ground Up,' I immediately thought fresh fruits/veggies, whole grains, and other natural products that come straight from the ground. So this month I am going to make a goal to have more fresh fruits... fresh veggies... and whole grain products on a daily basis.

Tonight for dinner, what can you add that is fresh?

This theme also makes me realize that it doesn't matter what where you are health wise now.... but that you can start now.... from the ground up... and get healthy.

HAPPY NUTRITION MONTH EVERYONE!

Recipe Makeover: Deep Dish Pizza.

2010-02-24T14:33:00.005-06:00

So the husband loves pizza. When we order out pizza, he is always begging to order the deep dish kind but we always end up with my choice-- the thin crust option (half meat lovers-- half veggie lovers).
So when I saw this Healthier Version of a Deep Dish Pizza on Cooking Lights website, I knew I had to give it a try.

It turned out GREAT!

Click here to watch a quick step by step video on the how to.

I made a few changes because of what I had on hand.
Instead of Chicken sausage I diced some frozen chicken breasts up. I used 1 can diced tomatoes and 1 fresh tomato instead of 2 cans whole tomatoes. I added fresh spinach leaves into my veggie mixture. I didn't use all 2 cups of cheese, probably only 1 1/2 cups. In place of the fresh oregano and fresh basil I used 1/2 tsp. each of their dried counterparts. With my alterations it still turned out awesome. Def. a hearty, healthy meal. One change I would make is to make the crust slightly thinner. Ya I know Deep dish pizza is known for their thick crust.... but for my liking I would make it a tad thinner. The husband loved it as well.... which really is all that matters, Right?

Chicago Deep-Dish Pizza- from Cooking Light.

Yield: 8 servings (serving size: 1 piece)
Ingredients
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water
1 tablespoon extra-virgin olive oil
about 2 1/2 cups all-purpose flour
1/4 cup yellow cornmeal
1/2 teaspoon salt
2 cups shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper

Preparation:
1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.

2. Spoon flour into dry measuring cups; level with a knife. Combine flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add an additional 1 tablespoon of flour at a time, to prevent dough from sticking to hands (dough will feel sticky).

3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.

4. Preheat oven to 400°.

5. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.

6. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles. Cool 5 minutes before cutting.

So this is a pic of when we went to Chicago and got some authentic Giadorno's Deep Dish Pizza. We ordered the Stuffed Spinach... thinking that it would be slightly healthier than some of the others. I think we were wrong.

So it was a cheesy delicious mess.... but I def. felt a little gross after eating it. It is one of those foods that you can eat once every 5 years.

So here is a Nutrition Info Comparison of Cooking Lights Made over Deep Dish Pizza and Giordano's Spinach Stuffed Pizza. I like to think that the one I made has even less calories because I used lean chicken breasts instead of chicken sausage and I used 1/2 cup less cheese.

Cooking Light's Deep Dish Pizza (1 slice)

Calories:

330

Fat:

9.2 grams

(sat 4.6 grams)

Protein:

17.8 grams

Carbohydrate:

44 grams

Fiber:

3.2 grams

Cholesterol:

31mg

Iron:

3.9mg

Sodium:

365mg

Giordano's Spinach Stuffed Pizza (1 slice)

Calories	500	Sodium	910 mg
Total Fat	21 g	Potassium	0 mg
Saturated	12 g	Total Carbs	54 g
Polyunsaturated	0 g	Dietary Fiber	6 g
Monounsaturated	14 g	Sugars	0 g
Trans	0 g	Protein	24 g
Cholesterol	44 mg

Differences- my pizza had

170 less Calories per slice
11.8 grams less total fat per slice
7.4 grams less sat fat per slice
545 mg less sodium per slice
Just think if you are having 2 or 3 or even 4 slices. What a huge difference mine would make.

Whole Wheat Bread... with Color

2010-02-23T13:57:00.000-06:00

I thought this idea from 'Outnumbered' was a fun one on

COLORING BREAD....

It get's your kids involved in your baking and if your kid's aren't the biggest fans of wheat bread, it may even get them excited about eating it.

( picture from 'outnumbered')

When you are making bread... take some of the dough out for your kids.... add just a bit of food coloring and let them knead it.... I think back to being a kid and I am sure that I would love a multi-colored sandwich.

Also here is a simple

Whole Wheat Honey Bread Recipe (makes 3 loaves)

Ingredients

3 cups warm water (110 degrees F)
2 packages active dry yeast (2 1/4 tsp. per package)
1/3 cup honey
5 cups bread flour
3 tablespoons butter, melted
1/3 cup honey
1 tablespoon salt
3 1/2 cups whole wheat flour

Directions

In a large bowl, mix warm water, yeast, and 1/3 cup honey. Add 5 cups bread flour, and stir to combine. Let set for 30 minutes, or until big and bubbly.
Mix in 3 tablespoons melted butter, 1/3 cup honey, and salt. Stir in 2 cups whole wheat flour. Flour a flat surface and knead with whole wheat flour until not real sticky - just pulling away from the counter, but still sticky to touch. This may take an additional 2 to 4 cups of whole wheat flour. Place in a greased bowl, turning once to coat the surface of the dough. Cover with a dishtowel. Let rise in a warm place until doubled.
Punch down, and divide into 3 loaves. Place in greased 9 x 5 inch loaf pans, and allow to rise until dough has topped the pans by one inch.
Bake at 350 degrees F (175 degrees C) for 25 to 30 minutes; do not overbake. Optional: lightly brush the tops of loaves with 2 tablespoons melted butter when done to prevent crust from getting hard. Cool completely

Digging Your Own Grave

2010-02-22T15:06:00.000-06:00

"Don't dig your grave with your own knife and fork."

-English Proverb

It really is up to you. Are you going to help in digging your own grave?

Top 6 Leading Causes of Death in the U.S. from the CDC.

Heart disease: 631,636
Cancer: 559,888
Stroke (cerebrovascular diseases): 137,119
Chronic lower respiratory diseases: 124,583
Accidents (unintentional injuries): 121,599
Diabetes: 72,449

Of the top 6 causes of death, 5 of these killers are a result of your actions--- related to diet, health, and exercise.

Steel Cut Oats. How-To & Nutrition Info.

2010-02-19T15:09:00.001-06:00

Anyone that has ever lived with me knows that I

Love. LOVE. love

Cream of Wheat or Oatmeal.

I much prefer the warmth of these hot cereals over a cold cereal anyday. It is easily my breakfast 5+ of the 7 days of the week... I love the comfort I get from them; especially during these long, cold winters in Iowa.

Recently I have added another hot cereal to the line-up.

(Image from The Bitten Word on flickr.)

Steel Cut Oats.

To me they have a bit more of a distinct flavor..... and have more texture than your regular oats and cream of wheat. If you don't normally like oatmeal because you don't like the mushy texture, give Steel Cut Oats a try. I promise you will heart them...

(Picture taken from here.)

Steel Cut Oatmeal Recipe: (1-2 servings)

1. Boil 2 cups water.

2. When water starts boiling add in 1/2 cup steel cut oats and a pinch of salt. Stirring while you add.

3. Turn heat to medium (medium-low) and cook for 15-25 minutes; stirring occasionally during the time so the cereal doesn't stick to the bottom. (cooking times vary depending on what consistency you like).

4. When it gets near the end of the cooking time, watch the cereal and take off heat when you get desired consistency.

5. Immediately add in a splash of skim milk and 1/4 tsp. vanilla. (you don't have to do this step but I like the creaminess that the milk adds.

6. Pour oatmeal into bowl and add any toppings you like.

My faves are Raisins and Honey- or Agave Nectar or Maple Syrup).

You can really add anything to this that you want. syrups, jam, fresh fruit, dried fruit, nuts, cinnamon....

Ratio of water to Oats when cooking. (I like to use just a little less water than the package says when doing larger batches)

1 serving: 1/4 cup oats to 1 cup boiling water

2 servings: 1/2 cup oats to 2 cups boiling water

3 servings: 3/4 cup oats to 2 3/4 cups boiling water

4 servings: 1 cup oats to 3 1/2 cups boiling water

you get the jist.....

As you have noticed from the cooking time above.... one downside to Steel Cut Oats is that it takes a bit longer to prepare. I thought this recipe by The Bitten Word was a great idea for all you non early risers.
Recipe for overnight oatmeal-. The previous night you boil six cups of water, stir in ~1 1/2 cups oatmeal, let boil for 1-minute, turn off the heat and cover. The next morning, you turn the heat back on and let it boil for 10 minutes. In our experience, it doesn't even take that long: after 7 minutes the oatmeal is ready to eat.
Our favorite way to eat oatmeal is with sliced bananas, chopped walnuts and a bit of maple syrup. The recipe below recommends almonds, cranberries and maple syrup.

Also if you want to make one large batch.... the leftovers can be stored in the refrigerator for up to 1 week. That way you can have have it all made up; portion out what you want in the morning, heat it up for about 1 minute in the microwave, and enjoy every day in just a matter of minutes.

Steel cut oats can also be a bit more expensive than your regular oats..... so if you do like them, buy them in bulk; it'll help save you some cash.

Nutrition Info Comparisons ---- regular oats and steel cut oats are basically the same- it is just the way the oats were cut that make the difference.

Quaker steel cut oats(1/4 cup dry; makes):
Calories – 150
Fat – 2.5g
Carbs – 27g
Fiber – 4g
Sugar – 1g
Protein – 5g
Iron- 10% DV

Quaker old fashioned oats/quick oats (1/2 cup dry):
Calories – 150
Fat – 3g
Carbs – 27g
Fiber – 4g
Sugar – 1g
Protein – 5g
Iron- 10% DV

Cream of Wheat (1/4 cup dry):
Calories- 120
Fat- 0 g
Carbs- 25 g
Fiber- 1 g
Sugar- 0 g
Protein- 4 g
Iron- 55% of DV

Baked Apples... in the microwave.

2010-02-15T11:22:00.000-06:00

When I want a quick, simple, healthy, and delicious snack in the middle of the winter..... I turn to Microwaved Baked Apples.

Baked Apple Recipe

1 medium apple
1 tablespoon raisins
sprinkles of cinnamon
Pecans (or other nut optional)
2 teaspoons Agave Nectar (or other sweetener like honey, maple syrup).

Place raisins in a small bowl and pour hot water over them. Allow them to soak until plump. (just a few minutes will work.) Wash an apple and remove most of the core, leaving about 1/4-inch at the bottom. Place the apple into a microwave-safe baking dish. Sprinkle the inside of the apple with a little cinnamon and fill with drained raisins and nuts. Pour a teaspoon of the soaking water over the raisins and drizzle the syrup over the raisins/nuts and top of the apple. Microwave, uncovered, on high until apple is tender, 3-4 minutes, testing with a fork after 3 minutes. Allow to cool before serving.

*I like to use honeycrisp apples the best because they are not only my favorite flavor but they keep their shape the best. I didn't have honeycrisp; so instead I used these... and they didn't hold their shape as well. Still tasty..... Just doesn't look as pretty.
*Also if you have more time the oven works great as well...... It takes about 15-20 minutes in a 350 degree oven.

Happy Valentines!

2010-02-14T08:00:00.000-06:00

Hope your day is filled with Love, Good Food, and Happiness.

HAPPY VALENTINES DAY!

Oh. It. Is. Love. Dinner.

2010-02-13T21:55:00.000-06:00

Here's a sample of our Valentines Dinner.

Heart Shaped Chicken Pot Pie

I used this recipe.... but when it came to roll out the dough, instead of putting it in baking dishes I cut thedough into 4 large heart shaped pieces (5x7 inches?)- I cut a heart out on a white piece of paper to use as a pattern so my pieces were uniform. Place two of the heart pieces of dough onto a baking sheet. Place filling onto dough leaving 1/2 - 1 inch of dough showing on the edges. Place the remaining heart pieces on top of filling. Pinch edges together. Wisk egg and brush wash on top. Cut 2-3 small slits on top. Bake for 1 hour in a 350 degree oven. Let cool and Enjoy.

Layered Valentines Jello

Ingredients:
3-(3 ounce) packages any flavor Sugar-Free Jell-O
Boiling water (divided)
Cold water (divided)
1/2 cups evaporated milk (divided)
8 ounces Fat Free Cool Whip

Directions:
1st Layer- Boil 3/4 cup hot water. Add 1 package jello and stir until dissolved. Remove from heat and add 3/4 cup cold water. Stir. Pour into 9x13 baking dish (or if you have individual heart shaped dishes that would work even better) and chill for 40-60 minutes. Make sure it is set up really well.
2nd Layer- Boil 1/2 cup water. Add 1 package jello and stir until dissolved. Remove from heat and add 1/2 cup cold water and 1/2 cup evaporated milk. Stir and gently pour over top of 1st layer. Chill for 45 minutes.
3rd Layer- Boil 3/4 cup hot water. Add 1 package jello and stir until dissolved. Remove from heat and add 3/4 cup cold water. Stir and gently pour over 2nd layer. Chill for 45 minutes.
4th Layer- Spread Cool Whip on top.

I shaved some dark chocolate on top.

Spinach, Apple, & Berry Salad

Combine in medium bowl:

1 small bag Baby Spinach
1-2 Apples diced
Strawberries (I used blackberries instead because they were on sale)
Carmelized almonds (I used pecans because that's what I had on hand)
*to carmelize the nuts. Put about 1/4 sugar and 1 cup nuts in a saute pan. Cook on medium heat, stirring constantly until the sugar melts and carmelizes on the nuts. Remove from heat and spread on a piece of wax paper to cool.

Dressing:
Mix together in blender (or mix well with wisk)
1/2 cup sugar
1/2 cup oil
4 T. lemon juice
2 T. lemon rind
Pour desired amount of dressing on salad right before serving.

Food Spotlight. Miracle Noodle®

2010-02-11T10:11:00.001-06:00

A noodle with ZERO calories, ZERO fat and less than one gram of carbs per serving? Just rinse and eat?

Am I being Serious?

images taken from here

Yep.... It really is true..... so what are these

Shirataki Noodles?

Turns out that the “miracle noodle”, aka Shirataki, has been around in Asia for quite awhile. These noodles are thinner than your regular wheat noodle. They are made from the tubers of an Asian plant called a konjac plant. The tubers are dried and ground to make flour which is then used to make noodles. In addition to having almost no calories or carbohydrates, shirataki noodles contain a type of soluble fiber called glucomannan. This fiber swells up and is believed to promote a sense of fullness and keep food in the stomach longer (good for keeping blood sugars down... thus great for diabetics.)

Shirataki noodles are packaged "wet", that is, you purchase them pre-packaged in liquid, and they are ready-to-eat out of the package. You can prepare them by boiling them briefly or running them under hot water. Combine the noodles with other flavors...... Veggies, Sauces, in soups etc. Really the possibilities are endless.

Wondering where you can buy these "miracle noodles." They can be purchased online. (just google Miracle Noodles) or they can be purchased at several Asian food stores and natural food stores. They are becoming more popular and are starting to pop up at your regular grocers.

Some of these are Ralphs, Safeway, Trader Joe's, Sunset Foods and New Seasons Market.

Click here for more info on Miracle Noodles.

Info taken from here.

Emotional Eating Part 2

2010-02-09T09:28:00.001-06:00

I thought I would follow up yesterday's post with a bit more information on

Emotional Eating.

Click here to take a test to see where you stand on the Emotional Eating Scale.
There are lots of websites that have some great information.Click here, here, and here to read all about it.

The Eight Traits of Emotional Hunger
Emotional Hunger	Physical Hunger
1. Is sudden. One minute you're not even thinking about food, the next minute you're starving. You hunger goes from 0-60 within a short period of time.	Is gradual. Your stomach rumbles. One hour later, it growls. Physical hunger gives you steadily progressive clues that it's time to eat.
2. Is for a specific food. Your cravings are for one certain type of food, such as pasta, chocolate, or a cheeseburger. With emotional eating, you feel that you need to eat that particular food. No substitute will do!	Is open to different foods. With physical hunger, you may have food preferences, but they are flexible. You are open to alternate choices.
3. Is "above the neck." An emotionally based craving begins in the mouth and the mind. Your mouth wants to taste the pizza, chocolate, or doughnut. Your mind whirls with thoughts about your desired food.	Is based in the stomach. Physical hunger is recognizable by stomach sensations. You feel gnawing, rumbling, emptiness, and even pain in your stomach with physical hunger.
4. Is urgent. Emotional hunger urges you to eat NOW! There is a desire to instantly ease emotional pain with food.	Is patient. Physical hunger would prefer that you ate soon, but doesn't command you to eat right at that very instant.
5. Is paired with an upsetting emotion. Your boss yelled at you. Your child is in trouble at school. Your spouse is in a bad mood. Emotional hunger occurs in conjunction with an upsetting situation.	Happens out of physical need. Physical hunger occurs because it has been four or five hours since your last meal. You may experience light-headedness or low energy if overly hungry.
6. Involves automatic or absent-minded eating. Emotional eating can feel as if someone else's hand is scooping up the ice cream and putting it into your mouth ("automatic eating"). You may not notice that you've just eaten a whole bag of cookies ("absent-minded eating").	Involves deliberate choices and awareness of the eating. With physical hunger, you're aware of the food on your fork, in your mouth, and in your stomach. You consciously choose whether to eat half of your sandwich or the whole thing.
7. Does not stop eating in response to fullness. Emotional overeating stems from a desire to cover up painful feelings. The person stuffs herself to deaden her troubling emotions, and she will eat second and third helpings even though her stomach may hurt from being overly full.	Stops when full. Physical hunger stems from a desire to fuel and nourish the body. As soon as that intention is fulfilled, the person stops eating.
8. Feels guilty about eating. The paradox of emotional overeating is that the person eats to feel better, and then ends up berating herself for eating cookies, cakes, or cheeseburgers. She promises to atone ("I'll exercise, diet, skip meals, etc., tomorrow").	Realizes eating is necessary. When the intent behind eating is based in physical hunger, there's no guilt or shame. The person realizes that eating, like breathing oxygen, is a necessary behavior.
(Chart from Constant Craving : What Your Food Cravings Mean and How to Overcome Them, by Doreen Virtue, Ph.D., published by Hay House, Inc., 1995)

If you are an emotional eater.... remember to keep the 15-minute rule in mind at all times: The minute your mind veers toward thoughts of food and eating, note what time it is. For the next 15 minutes, don't go anywhere near food.

Keep believing in yourself. You have so much power to make your dreams come true. You can do it!

Emotional Eating. (guest blogger)

2010-02-08T08:00:00.002-06:00

Today we have a thought from a Guest Blogger, my good friend, and fellow Dietitian Erica Pehrson Hart RD, CD. She currently works for Intermountain Health Care as an outpatient dietitian (teaching classes, one-on-one counseling etc.) She has a great way of relating things to real-life events. I love her thoughts about Emotional Eating.

Scenario: You wake up after only 4 hours of sleep and have a million things to do. Things are stressful and nothing seems to be going right. After putting the kids to bed you walk into the kitchen searching for the closest thing you can find to make you feel better. You dig into a bag of chocolate and feel great for about 10 minutes until you realize that half of the bag has been eaten. About 10 minutes later you might feel guilty and you realize that the chocolate did not solve your problems.

We have in our bodies what I like to call Tank "A" and Tank "B".

Tank "A" is our stomach.

Tank "B" is our heart.

These two organs in our bodies have COMPLETELY different functions. One is used for food and energy. The other is used for our emotions (love, stress, boredom, loneliness, happiness).

*No matter how much we try to fill Tank "A", we can't fill Tank "B". So next time you think about using food to cope with your emotions, think TWICE!*

Image taken from here.

Eating Healthy at a Superbowl Party.

2010-02-06T08:50:00.000-06:00

The Superbowl is tomorrow...... so if you are going to a party (whether to actually watch the game or just the commercials) be aware of your food choices. These parties aren't really known for their healthy eating and are usually one of the biggest calorie fests of the year.

So here are a few tips on how you can make healthful choices.

1. Don't go to the party famished... eat just a little something healthy before you head out. A fruit, a salad... just something so you don't go and grab everything that is in site.
2. If you are in charge of bring something, be sure to bring something healthy. That way you will know there will be at least 1 item that you can indulge in without indulging in too many calories. Click here for some great recipes from Eating Well magazine. (or just do a google search for Healthy Superbowl recipes. There are so many out there).
3. Control your portions..... Don't sit right by the food table and don't keep the food out the whole time. Clear some of it away so it isn't within arm reach. This will prevent you from mindless eating.
It is okay to indulge (a little). If you have healthy eating habits most of the time, one day if you have a few indulgent items.... this won't compromise your health. The problem is when you eat like that every day. Remember my 90-10 Rule?
4. If you do decide to sample some of the goodies--- don't go out of control! Have a couple unhealthy options, enjoy them, and then move onto the more healthy choices. By balancing your unhealthy foods with healthy options you won't completely destroy your diet.
5. Don't drink away your calories! Have water be your beverage of choice. Soda, Alcohol, and Juices are packed with empty calories. Rethink your Drink.

Foods to Avoid: fried wings, cheesy-fatty dips, chips, pizza, sweets, anything slathered with sauces.

Foods to Indulge In(that are nutrient dense): salsa, raw veggies, shrimp, lean meats, fruits, nuts, hummus.

Enjoy the game and let's all walk away from the event without feeling like you blew your diet plan.

Trick to Peeling Kiwis

2010-02-04T09:52:00.002-06:00

I don't know about you but before I learned this cool little trick on how to cut and peel kiwis....... half the kiwi would go to waste as I tried to peel the thing.

If you have the same problem, try this little trick out.

It makes it so easy.... and you end up with a whole kiwi.... Absolutely no waste at all.

1. Cut the two ends off the kiwi.

2. Take a spoon and slide under the skin so the curve of the spoon matches the curve of the kiwi.

3. Slide the spoon around the kiwi to separate the fruit away from the skin.
(you have to be careful to not dig into the flesh of the kiwi.)

4. Go all the way around the fruit, and the kiwi should easily slip right out....

SKIN FREE and all in ONE PIECE.

Dress for Success....

2010-02-01T12:18:00.001-06:00

On mornings where you don't feel like going to the gym or exercising at home......

Change into your Exercise Clothes.

Odds are that once you are dressed for working out, you may change your mind and more likely get out there exercising.

There was a not-so-scientific survey done by Zobha Yoga and Fitness Apparel regarding this topic. (I agree with it... so I thought it was worth mentioning).
Zobha looked at women's views on exercise regimes and fitness fashion.Their survey found that wearing exercise gear can actually inspire and motivate women to achieve their goal: exercise.

*They found that 75% of women are more likely to workout if they're wearing exercise clothes.

So what I like to do is get my workout clothes ready the night before and I put them where I will be sure to see them first thing when I wake up the next morning. When I see them it reminds me to change into them then and there..... and on most days it gets me to the gym.

Study info taken from http://www.prnewswire.com/news-releases/general-business-latest-news/spring-shape-up-no-more-excuses-65655292.html

One Ingredient Ice Cream.....

2010-01-30T07:55:00.002-06:00

When I first saw this post title on another blog, I was so intrigued that I couldn't resist Not clicking on it.... 1 Ingredient Ice Cream. Awesome.

and to think that it is

Dairy Free.

Fat Free.

With No added Sugars or Preservatives.

So what is the 1 Magic Ingredient.....

BANANAS

We usually go through bananas quite quickly so there isn't really ever a surplus lying around.... so when my Local grocery store had them on sale for .17 cents a pound I loaded up with 3 large bunches with the intention of freezing a good majority of them.... I was so glad I did cause that is when I ran into this post about the banana Ice Cream.

I was a bit skeptical at first.... thinking that it couldn't be anything like ice cream.

I tried it.....

and can testify on my own that it really tastes like Ice Cream.

I used my trusty magic bullet and it worked like a charm. I used about 2 medium sized bananas. The frozen banana would get stuck on the sides so I had to scrape them down a few times and repulse. It really is like the texture of ice cream.

It's creamy, cold, and delicious.... (that is if you like bananas).

***picture taken from http://www.thekitchn.com/thekitchn/stay-cool/how-to-make-creamy-ice-cream-with-just-one-ingredient-093414

Click here or here for a detailed account of the recipe, greats pictures and tutorials on the how to...

Others recommend adding in cinnamon, chocolate, honey, and other sweets. I liked it all on it's own.

** One more thing I wanted to point out..... Although this 'ice cream' is fat free-dairy free-with no added sugars.......... you still need to remember that bananas have quite a few calories. A medium banana (7" long has about ~100 calories. So for the small bowl that my 2 bananas made, it still had about 200 calories. Def. not the best low calorie treat.

Let me know if you try it out! I would love to hear if you like it.... I know I will probably make it a time or two again.

Bird in a Pie. It's whats for Dinner.

2010-01-29T08:00:00.001-06:00

I had been wanting to make a

Chicken Pot Pie

for a good little while, so when I saw Guy's Big Bite the other day and he was making his version of it I had to try it for dinner. He called in Bird in a Pie.... He made it look easy and delicious.So I tried... and it turned out great. (next time I'll get pics)

Here are a few notes:::::::::::

Beware..... the crust is far from healthy...

it's a pie crust so it is packed with butter....... so this may be one of those once in awhile foods. Remember Moderation in all things..... The filling is pretty healthy (packed with veggies and lean chicken without added creams that many pot pies have). I loved the added seasonings (thyme and sage) that are in the crust. It gave it a bit of zing. Guy's recipe makes enough for 4 (5 inch pie tins).... Because I was baking for two I halved the recipe. I also don't have little pot pie tins so I made it into one larger pie. I think my pan was a 5x9 glass baking dish. It worked perfectly. I liked that the filling wasn't too runny or creamy. It was more than enough for Adam and I for dinner.... plus we had leftovers. I basically followed the recipe exactly ..... oh ya I boiled some red potatoes, diced them into small pieces and added them in with the rest of the veggies. So here's the recipe in detail.

BIRD IN A PIE.... Chicken Pot Pie.

For the Crust:

5 cups all-purpose flour, plus extra for board
2 teaspoons baking powder
1 teaspoon salt
4 teaspoons dried thyme
4 teaspoons dried sage
4 sticks cold unsalted butter, cut into 1 tablespoon pieces
12 to 16 tablespoons cold water

For the Filling:

2 T. Butter
1 sweet onion, diced
1 medium shallot, diced
5 celery stalks, diced
1/3 cup all-purpose flour
4 cups hot low sodium chicken stock
1 rotisserie chicken, meat removed and chopped
2 cups frozen diced carrots and peas
2 teaspoons dried sage
Salt and black pepper TT
1 egg, whisked, for egg wash
Special equipment: 4 (5-inch) aluminum pot pie pans

To prepare the crust:

Directions

Combine 2 1/2 cups flour, 1 teaspoon baking powder, 1/2 teaspoon salt, 2 teaspoons thyme and sage in a food processor, pulsing until combined. Add in 2 sticks butter, 4 tablespoons at a time, pulsing after each addition until mixture forms coarse texture. Slowly add in 6 to 8 tablespoons cold water while machine is running, 2 tablespoons at a time until dough balls up in processor to one side. Remove dough onto a lightly floured board, cut in half and form into 2 (8-inch) rounds. Wrap each tightly with plastic wrap and place in the refrigerator. Chill for 30 minutes prior to rolling out. Repeat to make second batch of dough.

To prepare the filling:

In large saute pan, heat butter til hot; add onions, shallot and celery. Saute until just starting to brown. Stir in flour and saute for 2 minutes. Slowly whisk in hot stock, stirring well. When bubbly and thickened, about 5 to 6 minutes, stir in chopped chicken, carrots and peas, and sage. Season, to taste, with salt and pepper. Remove from heat. Let cool while rolling out dough.

To assemble pies:

Preheat oven to 350 degrees F. On lightly floured board, cut the rounds of dough in half. Roll pieces into 6-inch rounds, about 1/4-inch thickness. Place a round in the bottom of 4 aluminum pie pans and lightly press the sides and bottom to fit the shape of the pans. Generously top with filling until full and slightly mounded. Top with second piece of crust and pinch seams together. Cut 2 small slits in top. Brush with egg wash. Place on a baking sheet and bake for 1 hour to 1 hour 15 minutes or until tops are golden brown and filling is bubbling.

5 Healthy Nuts.

2010-01-28T08:00:00.003-06:00

Nuts--- should you eat them?

Should you not?

They are one of those foods that are often looked down upon because they are loaded with fat... but don't be scared of them. Yes they are high in fat, but the majority of the fat is monounsaturated fat (the good kind). They will help keep your heart healthy and help in lowering your LDL cholesterol levels. Nuts are also packed with vitamin E, magnesium, fiber, and protein. All good for your overall health.

So here are 5 of my fave healthy nuts.

Remember when it comes to Nuts. Less is More. Recommended serving size is 1 oz; on average enough to fit in the palm of your hand. Try to stick with the raw nuts. No added salt or other seasonings.

1. Pistachios (1 oz. portion/49 nuts)

Calories = 158 *** you get the most nuts for the least amount of calories.

13 grams fat (11 grams from mono fat)

3 grams fiber

Are packed with more than 290 mg of potassium per ounce; which is important in heart health.

2. Almonds (1 oz. portion/23 nuts)

163 Calories

14 grams fat (13 grams are from mono fat)

4 grams fiber

Packed with Vitamin E (over 1/2 of what you need daily)

Also contains a good portion of Calcium.

3. Pecans (1 oz. portion/20 halves)

196 calories - a bit higher in calories so watch how many you eat.

20 grams of fat (18 grams is mono fat)

3 grams of fiber

4. Walnuts (1 oz. portion/ 14 halves)

183 Calories

18 grams fat (16.5 grams are mono fat)

2 grams fiber

Have the most omega 3 fatty acids than any other nut.

5. Cashews (1 oz. portion/18 nuts)

156 Calories

13 grams Fat (11 grams are mono fat)

1 gram Fiber

High in Iron- which women are often lacking in.

200 Calories is What??

2010-01-26T10:05:00.003-06:00

I am a visual learner. So I love this site by Wise Geek that shows common foods and 200 calorie amounts of them. It really puts things into perspective.

Click here to see all the pictures and amounts.

200 Calories =

Baby Carrots.

570 grams (58 carrots) = 200 Calories

Apple

385 grams (about 2 medium apples) = 200 Calories

Fastfood Cheeseburger

75 grams (1/2 Burger) = 200 Calories

Sesame Bagel

70 grams (2/3 bagel) = 200 Calories

Gummy Bears

52 grams (17 bears) = 200 Calories

Snickers Bar

41 grams (3 inches(2/3 bar)) = 200 Calories

Peanut Butter

34 grams (2 Tablespoons) = 200 Calories

Raw Broccoli

588 grams (8 1/2 cups raw) = 200 Calories

Coca Cola

16 oz. (2 cups) = 200 calories

Now you can decide... Do you want

60 Baby Carrots, 2 apples, 17 gummy bears, part of Snickers bar, or 2 T. peanut butter......

Mission Getting Healthy

Pin that! Exercise Motivation

Zucchini Dessert Squares

Directions

Valentine Fruit!

Is Breakfast really that Important?

Food By State!

Easy Exercise Pregnancy Goal

Exercise during Pregnancy Myths and Facts!

Fact #1: If you were a runner before pregnancy, you can continue to run during pregnancy.

Fact #2: Not every exercise is safe to do during pregnancy.

Myth #2: It's not safe to do abdominal work during pregnancy.

Myth #3: If I exercise too much during pregnancy, I will pull nutrients from my baby so he/she won't grow properly.

Myth #4: If I never exercised before pregnancy, now is not the time to start.

Is it ok to give my child more than 1 gummy vitamin?

Dinner SWAP

Blueberries- Yum Yum

Easy, Delish, Pasta Dinner

100 Calorie Candy

Healthier Chicken Nugget Alternatives

Is that for REAL?

Just Toss It

F or V at EVERY meal.

Corn = High as an Elephants Eye.

Stuff to Try.

Interval Treadmill Workout.

Banana-Blueberry Oat Squares

Is Frozen Yogurt really that Healthy?

Eat Cake.

How to make your own Greek Style Yogurt

Summer Snack = Frozen Grapes

Try This- Not That. Healthy Substitutions

Don't Believe Everything You Read.

Eat Better Early = Nutritious Recipes

Gluten Free Diet - What & How?

Good Enough!

Foil/Saran Wrap Tab

Eating For Exercise and Weight Loss

Recipe Makeover - Potato Salad

Small Changes = Big Results

I am a firm believer of making little day to day changes compared to making huge drastic changes in your diet/life.... I find that those that are usually successful for the long-term have changed little things in their habits that they can continue to do forever.

AWESOME..

The article goes on and gives 16 proven tips on what you can change to help lose those extra pounds. A few of my favorites are.

1. Climb 3 extra flights of stairs daily. Most of us has access to stairs somewhere. I know at work I like to make it a purpose to go up and down them as much as possible.

3. Brush immediately After Dinner. If you are a late night snacker like me, this rule helps save you hundreds of calories. It works for me.... give it a try.

4. Limit High fat foods to 1 per week. Although this one is a hard one for me; when I have followed it, I have noticed I am more successful in my weight loss goals.

Check out the rest of their tips here.

What is one small change that you can do to make a big difference?

Dinner Menu/Recipes this Week

Back on Track after Overeating.

Dinner Menu/Recipes this Week.

Grilled Veggies!

Grilled Fruits!

Dinner Menu/Recipes this Week.

Is It Worth It?

Kitchen Scissors = Kitchen Bliss

Dinner Menu... This week.

Cold Cereal.... Good or Bad?

Kids + Fruits & Veggies.

Go Green Today!

Cabbage.

Ingredients

Directions

Save Time & Money .. Frozen Fruits/Veggies

Have a Seat.

Edible Veggie Bouquet.

Taste the Rainbow.

Apple vs. Pear Shaped?

National Nutrition Month

Recipe Makeover: Deep Dish Pizza.

Whole Wheat Bread... with Color

Ingredients

Directions

Digging Your Own Grave

It really is up to you. Are you going to help in digging your own grave?

Top 6 Leading Causes of Death in the U.S. from the CDC.

Steel Cut Oats. How-To & Nutrition Info.

Baked Apples... in the microwave.

Happy Valentines!

Oh. It. Is. Love. Dinner.

4. L imit High fat foods to 1 per week. Although this one is a hard one for me; when I have followed it, I have noticed I am more successful in my weight loss goals.