Monday, December 28, 2009
Sunday, December 27, 2009
Thursday, December 24, 2009
Tuesday, December 22, 2009
Monday, December 21, 2009
8 Roma tomatoes
1/2 a red pepper
2 cloves garlic, minced
8 fresh basil leaves
3 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
salt and pepper to taste
2 tbsp Fresh mozzarella
Whole wheat baguette
More olive oil for brushing
Slice the whole wheat baguette and brush each piece with olive oil and sprinkle with a little garlic. Place on a cookie sheet and bake until the tops are slightly brown.Remove from the oven and place each piece of bread on a platter. Take the tomato and pepper mixture out of the fridge, give it a good stir and serve with the bread.
I got this recipe from FitSugar.Com YUM!
Saturday, December 19, 2009
Protein shakes are delicious. They are a great way to get in some lean protein, and can be eaten on the go if needed. Blenders can be a pain though. Here is a quick cleaning tip for you. Once you make your shake rinse out your blender with water. Fill it up about 1/3 full with hot water and some dish soap, and then put the lid back on and blend up the water/soap solution. It is a great FAST way to clean your blender, and get all the way down to the blades. Rinse out the soap and set it on a towel to air dry. Easy as that!
Monday, December 14, 2009
Wednesday, December 9, 2009
Monday, December 7, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Calories – 160
Protein - 6 grams
Total Fat – 13 grams
Saturated Fat – 1.5 grams
Monounsaturated Fat – 7 grams
Polyunsaturated Fat – 4 grams
Fiber – 3 grams
Calories – 160
Protein - 4 grams
Total Fat – 13 grams
Saturated Fat – 3 grams
Monounsaturated Fat – 8 grams
Polyunsaturated Fat – 2 grams
Fiber – 1 gram
Saturday, November 28, 2009
Wednesday, November 25, 2009
Tuesday, November 17, 2009
Wednesday, November 11, 2009
Friday, November 6, 2009
Sunday, November 1, 2009
• 18 jumbo pasta shells
• 1 8-ounce package light cream cheese
• 3/4 cup skim milk
• 1/2 cup roasted sweet red peppers drained, chopped or one 4-ounce jar diced pimiento, drained (no oil pack)
• 3 tablespoons grated Parmesan cheese
• 2 cups diced cooked chicken breast
• 1 10-ounce package frozen chopped broccoli, thawed and drained
• 2 tablespoons green onion, thinly sliced
• 1/4 teaspoon fresh ground black pepper
Cook pasta shells according to package directions. Rinse with cold water; drain well.
In a heavy small saucepan stir light cream cheese and 1/4 cup of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through.
In a large bowl stir together 3/4 cup of the sauce (place remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff shells with 2 to 3 tablespoons filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350 degree F oven for 30 minutes or until heated through.
To serve, cook and stir remaining sauce over low heat until heated through. Put 3 shells on each serving plate. Spoon sauce over shells. Garnish with fresh parsley sprigs.
Per Serving: 341 Calories
9g Fat (24.4% calories from fat), 5g Saturated Fat
3g Dietary Fiber
Exchanges: 2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates
Wednesday, October 21, 2009
He's precious..and so are the rest of my friends and fam. Thanks for all the calls, texts, visits. I LOVE YOU!!! 25 is gonna be GOOD. :)
Monday, October 19, 2009
Hungry Girl Healthy Pumpkin Pie
2 cups Fiber One bran cereal (original)
1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)
3 tbsp. Splenda No Calorie Sweetener (granulated)
1 tsp. cinnamon
One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener (granulated)
1/4 cup sugar-free pancake syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Reddi-wip or Cool Whip Free
Preheat oven to 350 degrees.
In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well.
Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside.
In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust.
Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve.
Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!
MAKES 8 SERVINGS
Serving Size: 1 slice
My thoughts...The fiber one crust; GENIUS. The nutrition facts; amazing. (A regular piece of pumpkin pie usually has around 400 calories per slice!! YIKES!) I think this is a keeper!!
Friday, October 16, 2009
"I'm going to start being good after Halloween. This is just too hard."
A. Because you are SO much stronger than that. Give yourself some credit!
B. Because right after Halloween comes Thanksgiving. And let's be honest, Thanksgiving and Christmas are just one big collaborative holiday conglomeration. At that point you'll be saying to yourself...
"It will be my New Years resolution."
There you have it. Right back in the same spot your same excuses got you last January...and most likely, nothing has changed. SO, this year is going to be different. You're going to kick off the holiday season fighting. Looks like the, "trick" is on Halloween this time around.
What to do?
- Buy your candy last minute. Don't stock up on your goodies for the trick-or-treaters until the last second. That way you won't be tempted to eat your way through 1/2 the bag before All Hallows Eve.
-DON'T buy your favorites. If you'd swim across the Atlantic for some Peanut M&M's, don't buy them. Buy the Bit O' Honey's that you can easily say no to. Help yourself resist those temptations.
-Don't leave the leftovers in a giant bowl on your counter. That has, "Disaster Zone" written ALL over it. Take them to work. Take them to church. Heck...wrap them up in a big old darling bag and leave them on your neighbors doorstep. They'll just think you're being sweet. ;)
-Remember that even the "bite sized" treats add up. It may only be small, but lot's of small caloric choices make for big caloric differences.
-Opt out of the candy giving all together. Be the super cool neighbor who gave out fake vampire teeth, slap bracelets, or carrots sticks...ok, maybe the last one wouldn't go over so well, but you get the idea.
-Make your Halloween meal a healthy one. Click HERE for previous posts on all sorts of healthy DELISH recipes to fill your scared lil' bellies.
*A previous reader, Shell, asked if I'd ever done any fitness challenges with my readers. I haven't yet, but have always wanted to. I've got some in the works! If there is anything specific you'd want included in it let me know!! Thanks Shell :) And thanks to all of you who read and give me input. I love it!
My favorite way to eat them is the Seapoint Farms individually portioned containers that are sold in the frozen section at Costco.Each packet is only 99 calories and has 8 grams of protien...(amazing)...and they really are filling! Pop them in the microwave for 3 mins, add a little kosher salt, and you'll be sitting pretty. They are so yummy, and super fun to eat! Happy snacking!
Thursday, October 15, 2009
Chocolate Chip Pumpkin Bread
- 2 cups sugar
- 2 cups canned pumpkin
- 1/2 cup canola oil (I think you could substitute 1/2 of this for applesauce)
- 1/2 cup fat-free vanilla pudding
- 4 large egg whites
- 3 cups all-purpose flour (I'd maybe try using 1/2 whole wheat flour 1/2 white)
- 2 teaspoons ground cinnamon
- 1 1/4 teaspoons salt
- 1 teaspoon baking soda
- 1 cup semisweet chocolate chips
- Cooking spray
Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring well with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, salt, and baking soda in a medium bowl, stirring well with a whisk. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.
Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on a wire rack, and remove from pans. Cool completely on wire rack.
- Calories: 152 (30% from fat)
- Fat: 5g (sat 1.2g,mono 2.5g,poly 1.1g)
- Protein: 2g
- Carbohydrate: 26.5g
- Fiber: 1.1g
- Cholesterol: 0.0mg
- Iron: 1mg
- Sodium: 137mg
- Calcium: 10mg
Tuesday, October 13, 2009
I have a lot of people ask me about interval training. The answer is YES, it's awesome. What exactly is interval training...well...it involves brief bouts at near maximum amounts of exertion interspersed with periods of lower-intensity activity. Interval training helps you burn a TON of calories, and it boosts your metabolism. Intervals are very efficient. You burn a lot of calories in a short amount of time. Many people shy away from intervals because they don't want to have to time the segments, and don't want to worry about details of it all. Well, here are intervals made easy.
Here's what you do...grab your Ipod. Make a playlist of SWEET tunes that you can jam to, and push play.
With each song you're going to exercise at a normal, comfortable pace for the melody of the music, then every time the chorus comes on I want you go at it %110. Go crazy...up that intensity. Push yourself...then once the chorus is over, back to normal pace.
The great thing about this is that you can do this with ANY piece of equipment; treadmill, elliptical, or sidewalk.
Go at it!
Monday, October 12, 2009
Sunday, October 11, 2009
Wednesday, October 7, 2009
-fat filled dressing (creamy dressings can add 200-300 extra calories to your salad)
-croutons, a 1/2 cup of these? about 100 extra calories.
-cheese (this is a KILLER, usually around 225 calories for a 1/2 cup)
-salad bars in general. They can demolish portion control and calorie control...(think about it...potato salads, fat-filled pasta salads, nuts, meats, etc. etc. etc...all slathered in fatty dressing. Yikes!)
The solution? Give your salad a healthy makeover
-Start off with lots of leafy greens...the good ones! Ditch the iceberg, and go for the dark greens such as Romaine & Spinach. These greens contain folic acid, and 1 cup is only 15-20 calories.
-LOAD up on the lo-cal veggies. Some good examples are tomatoes, bell peppers, cucumbers, carrots, onions, beets, mushrooms, radish, broccoli, and cauliflower. Stay away from ones covered in mayo, marinades, or dressings of any sort.
-Choose one or two Lean Proteins. YES, lean protein is good! However, if you load up on tons of proteins you'll be adding tons of calories. Go for grilled chicken, low-fat cottage cheese, shrimp, kidney beans, or chickpeas. As with the veggies, avoid anything covered in a heavy sauce, fried, crispy, or covered in mayo.
-Choose only ONE high calorie item. (and this is only if you'd dying for it...)
These includes things such as; croutons, cheese, nuts, raisins, avocado, granola, nuts, etc. Make sure you're not going crazy with your extra item. 1/4 a cup of these items usually adds anywhere from 150-300 calories!
-EASY on the dressing! This is the major downfall, so beware. If possible go for a low fat, low calorie option. If this isn't possible get your dressing on the side and use as small amount as possible.
Salads can be great for you. If you know how to eat them correctly! If you are ordering at a restaurant don't be afraid to ask them to specialize your salad for you. Hold the cheese, no croutons, dressing on the side...you get the picture!