Monday, September 28, 2009
Wednesday, September 23, 2009
Melons...etc. etc. etc. All SO so SO good.
Use all this freshness to your benefit!
One of my FAVORITE ways to eat fruit is SUPER easy.
(cantaloupe, watermelon, strawberries, grapes, peaches, blueberries, bananas, etc.)
- mix cut up fruit with fat free strawberry or raspberry yogurt
- layer with Fiber One Cereal (the original kind)
This is a great quick meal that is filling, high in fiber, protein, and low in fat. Try it out. I promise you'll love it!
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Wednesday, September 9, 2009
- 1/2 cup (2 ounces) shredded part-skim mozzarella
- 1/2 cup (2 ounces) finely crumbled reduced-fat feta cheese
- 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
- 1 tablespoon chopped fresh oregano
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 10 (18 x 14–inch) sheets frozen phyllo dough, thawed
- Cooking spray
- 2 cups thinly sliced plum tomato
- 1/3 cup thinly sliced green onions
- 1/4 cup fresh basil leaves
1. Preheat oven to 375°.
2. Combine first 6 ingredients in a bowl.
3. Cut phyllo sheets in half crosswise. Working with 1 phyllo sheet half at a time (cover remaining dough to keep from drying), place phyllo sheet on a baking sheet coated with cooking spray. Coat phyllo sheet with cooking spray. Repeat with 2 more layers of phyllo. Sprinkle with 2 tablespoons cheese mixture. Repeat layers 5 times, ending with 2 phyllo sheets. Coat top phyllo sheet with cooking spray; sprinkle with 2 tablespoons cheese mixture. Pat tomato slices with a paper towel. Arrange tomato slices on top of cheese, leaving a 1-inch border. Sprinkle with onions and the remaining 6 tablespoons cheese mixture. Bake at 375° for 20 minutes or until golden. Sprinkle with basil leaves.
- Fat:6.7g (sat 3.2g,mono 2.1g,poly 0.5g)
- Calcium: 158mg
Monday, September 7, 2009
So, my habit of cutting sugar out of my diet wasn't an easy change for me. It wasn't something that I thought would be fun and easy, believe you me. HOWEVER, I was frustrated. I was working out like a mad woman, and not seeing the results I felt like I should be seeing. I began to study up more on nutrition, and ways to see a difference. Every where I went I read about changing your diet; eating foods as close to their natural form as possible, avoiding processed flours and sugars, and increasing fresh fruits and veggies. I took this to heart. I decided to ditch the crap.
NO candy, treats, desserts, and as little processed white flour as possible. SCARY. I didn't know if I could do it.
But, I have.
DISCLAIMER: I am a FULL believer in moderation in all things. If you are the type that can have a little bit of a treat, and then feel satisfied and walk away this may not seem necessary to you. I however am not. I stick my hand in the bowl of caramel popcorn, feel like since I've had a little bit I've already botched my good eating and suddenly the bowl is empty and my sticky hands feel as gross as my sugar coated tummy.
Let me throw in another side note. I decided in the beginning I had to have some sort of "treat." So, I allow myself to have some fat free frozen yogurt every now and again. (nobody's perfect folks.)
Have I seen results? Yes. I increased the amount of cardio I was doing when I started the regimen and I have definitely seen results. I can see more muscle tone. I have lost weight, and my body fat percentage has dropped.
Has it been difficult? Yes and No. It was hard in the beginning, but it has since been a lot easier. I notice how many excess calories I don't take in by the little treats and candy that surround me!
How else has it affected me? I think I just feel better all around. I sleep better. I have more energy.
I think the key idea here is. Almost always, when you are consuming foods high in sugar it's an "extra." It's not the main part of a meal. It's the candy bar you're snacking on, or the dessert you're eating after you've already had your dinner. This "extra" simply means extra calories. In order to lose weight you have to create a calorie deficit. When you're adding in "extra" calories all over the place this is less likely to happen.
So my challenge to you? Give it a shot. See if you can hack it. Try it for a week or a month. See if you can feel the change in your body. I think you just may :)
IN ANSWER TO YOUR QUESTIONS:
The Flat Out Wraps I mentioned in my last post can be purchased at almost any grocery store. They can be hard to find so don't be afraid to ask at the Deli Counter if they have them. They are usually located in the Deli section on stands in front of the meat counter. I have yet to find a grocery store that doesn't carry these. You just have to look for them.
The La Tortilla Factory Tortillas are a little harder to find. Click HERE to go to their store locator. You'll be able to put in your Zip code and find the closest location to your house. If you are a Utahn I have only found them at Albertsons and Good Earth.
My favorite Protien bars?
I love the Zone Perfect Bars. They have a great consistency and thier stats are pretty comparable. They have 210 calories and 15 grams of protien which is great. They are a little higher in sugar than I like to see, but if you have a hard time getitng your protien in these are a great way to go. You can find these almost anywhere. My favorite flavors are Chocolate Mint, Peanut Butter, Cinnamon Bun, Fudge Graham, and Chocolatey Caramel Cluster.
Disclaimer: You might get addicted to the Chocolate Mint. It tastes like Girl Scout cookies..YUM!
I also like the Balance Bars. These are similar in stats to the Zone perfect bars, but have a different consistancy. More nougat-y, if that makes any sense. I like the Peanut Butter and the Caramel Nut Blast.
*I'll do a post later with more of a variety of different protien bars and why they are good/not so great...but for now those are my faves. :)
Tuesday, September 1, 2009
Another thing I love? Flat Out Wraps. I was introduced to these a few years ago, and they quickly became a favorite of mine. Their stats are awesome: 90 calories, 9 grams of protein, 9 grams of fiber, and only 2.5 grams of fat. AWESOME.
So, what better to do to combine my favorite things? I've been combining a Flat Out Wrap, about 1 TBS of natural peanut butter and a sliced up banana. It is, so easy, and SO good. I crave them.