Wednesday, December 22, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Today was my first day of the 30 Day Shred by Jillian Michaels. I started off with level one. The only doubt that I had with this workout was wondering if I could get an effective workout in only 20 minutes. Half an hour after this workout my legs are still shaking. There are absolutely no breaks between each circuit and there is A LOT of strength training involved. I used five pounds weights for level one and I felt challenged throughout the whole workout. The workout consisted of two minutes of warm up three six minutes of circuits which consisted of strength, cardio and abs. All this is closed with a two minute cool down. For a 20 minute workout I did feel very challenged. I will probably stay on level one for a few more days and I'm sure I will be very sore tomorrow!
Tuesday, December 14, 2010
Monday, December 13, 2010
Monday, December 6, 2010
Thursday, December 2, 2010
Wednesday, December 1, 2010
- If there is an office with communal snacks, offer to bring something healthy such as pretzels, almonds or dried fruit.
- Before eating that extra slice of cake or piece of chocolate, ask yourself if it's really worth it! Think about how far you've come along and you do not want to ruin your efforts by indulging too much.
- If the kitchen is a weakness for you then avoid it totally.
- Keep your healthy goals in mind.
- Know when to stop. Go ahead and have a small piece of chocolate but the WALK AWAY!
- Start your own communal fruit bowl.
- If you are hungry, don't walk past the kitchen or any sweets in the office.
- Keep healthy granola bars at your desk. When you crave something sweet, go for a Kashi bar instead of a Snickers bar.
Do you guys have any tips for staying healthy at work?
Tuesday, November 30, 2010
Monday, November 29, 2010
Tuesday, November 23, 2010
Thursday, November 18, 2010
Thursday, November 11, 2010
Fall is in full swing and there is no better time to take advantage of the wonderful fall fruits then now! We all know that most fruits are low in calories, filling and fiber packed. Luckily, fruit is also very convenient to take along in your bag. Here's a guide to some of the best fall fruits that you need to enjoy now!
- Apples: Gala, honey crisp, red delicious, macintosh, with such a variety you can't go wrong. Apples are packed with fiber and vitamin C. They also store great in cool, dry places. Calories: 70
- Banana's: Loaded with B6, potassium and fiber. Banana's are great even frozen! Calories: 105
- Clementines: How can you go wrong with such a cute, sweet citrus fruit? Celementine's are loaded with vitamin C and folate. Calories: 35
- Cranberries: A chock full of antioxidants. These make a super tart snack. Calories: 44, one cup serving
- Grapes: Whether you go red, green or black, you can't go wrong with a cup full of of grapes. Grapes are also loaded with vitamin C. Calories: 105, one cup serving
- Persimmons: One of my most favorite fall fruits! If you are going to eat this, make sure you eat it ripe. Strong flavored with tannins that give a unique flavor. Calories: 118
- Pears: Pears are full of flavor and variety. Whether you go Bosc, Bartlett or Sickle, pears are a sweet snack to have and fiber filled! Calories: 96
- Pomegranates: Lovely jewels of red rubies encased in a shell. The only hard thing about pomegranates is prying them open without staining your shirt! It's so worth the effort though. Pomegranates are packed with iron! Calories: 75, half cup of seeds
Wednesday, November 10, 2010
- No snacking in between meals
- Cardio, at least 30 minutes 5 days a week
- Workout with weights at least 3 days a week
- Stay away from processed sugars as much as I can
- Watch my portions
- Incorporated more fruits and vegetables in my diet
- Drank a lot of water through out the day
My typical meal plan for a day:Breakfast: 1/2 cup of oatmeal made with skim milk, coffee Lunch: Two slices of Ezekiel bread, tuna mixed in with one tablespoon of light mayo, onion powder and pepper, slice of cheese, lettuce and tomatoes Dinner: Fish with brown rice and vegetables Dessert: Any piece of fruit Snacks (if needed and carefully portion controlled): fruit, yogurt, cherry tomatoes, celery sticks, cucumbers, peanuts, almonds After working so hard it won't be hard to keep this up. In fact, most of this now comes naturally. Of course I have had my slip ups and will probably continue to have them every now and then. The key is to keep it at an every now and then level though! Have you guys joined the Just 10 Challenge?
Tuesday, November 9, 2010
- Egg Drop Soup: Pour one cup of low sodium broth or stock into the carafe. Chop up a scallion and toss into the carafe. Crack an egg into the carafe and stir. Turn the coffee pot on and allow to 'cook' until the the stock starts to boil and the egg whites have formed.
- Drain a small can of black beans and add to carafe, add a quarter cup of salsa to the carafe and a quarter cup of part skim shredded cheese. Turn the coffee pot on and leave on until food is warmed through. Stir and eat as is or on top of rice!
- Pasta: Yes, you can cook pasta!!! Use any type of whole wheat pasta, and place in carafe. Add your salt to the carafe. Add water and turn the coffee pot on. Allow the hot water to cover the pasta, then leave the pot on for 10-15 minutes, until pasta is cooked. Enjoy with sauce of your choice!
- Steamed Spinach: Place spinach in filter. Add water to the coffee pot and turn on.
Stay tuned...there just may be a Part 3!
- Instead of using bread crumbs, I use a whole grain cereal and pulse this in my blender to make 'bread crumbs'. Use this to coat chicken or fish, or in place of where ever you would use bread crumbs
- When baking, instead of oil, I use unsweetened apple sauce. This drastically cuts the calories and fat in recipes
- If a recipe calls for sour cream, I use 1/2 low fat sour cream, mixed with non fat Greek yogurt. It has to be Greek because you want the thick consistency, without too much tartness
- When a recipe calls for flour, I use 3/4 of whole wheat flour and 1/4 all purpose flour
- When a recipe calls for heavy cream -try using 1% evaporated milk instead -you will still get the creaminess of the milk with less calories and fat
- Sneak in pureed veggies wherever you can. Making mac n cheese...add some pureed butternut squash. Seriously, no one will know it's there
- Baking a chocolate brownies from a mix: Instead of using oil and water, use a can black beans only. This will give you fudgey brownies, with protein and fiber and no added fat! (I like the Ghiradelli mixes).
- Use sour cream and onion powder mixed in with 2% of Greek yogurt and you have yourself a thick, creamy, low cal, low fat dip!
These are just a few tips and tricks....do you guys have any?
Monday, November 8, 2010
Why waste your money individually wrapped 100 calorie snack packs when you can do make these on your own. You will save yourself a ton of money and find out it takes no time at all! Just buy a bag of the big stuff and portion it out when you get home. This way you can easily grab and go with a perfectly portioned snack. Here's a guide a to a few favority savory snacks: Almonds: 14 pieces Pistachios: 25 pieces Mini pretzel twists: 20 twists Cheeze-Its: 21 crackers Popcorn: 5 cups of popped corn Quaker mini rice snack cakes: 13 cakes Wheat Thins: 11 crackers Tortilla Chips: 10 chips Dried cranberries: 1/4 cup of cranberries
This is just a short guide but I will post more later on! Don't let portion distortion get the most of you!
Wednesday, November 3, 2010
This week I've been staying in an awesome hotel in California. Although I have access to fresh fruits, vegetables and an array of healthy meals, I wondered what one can make in just a coffee pot. Can healthy meals and snacks come out of a hotel room coffee pot? I did some research and found some awesome coffee pot meals that are quite healthy! So, next time your in a hotel room and looking to make something healthy, all you need are a few healthy ingredients to make a nutritious meal! Enjoy this guide below for healthy coffee pot meals! Instant brown rice: add the desired amount of rice into the coffee pot. Add the correct amount of water in the carafe. Start the coffee pot and keep on for an extra 10-15 minutes, until rice has absorbed all the water and is cooked. Bonus: add frozen veggies with the rice! Instant oatmeal: place oatmeal in the coffee pot. Add the appropriate amount of water in the carafe. Start the coffee pot and keep on until all water is absorbed and oatmeal is cooked. Hard boiled egg: place egg in the coffee pot. Add enough water in the pot to cover the egg. Turn the coffee pot on and allow the water to boil. Turn coffee pot off. Leave egg in the hot water for another 10 minutes. Once the water has cooled, take the egg out and peel and enjoy! Steamed vegetables: place veggies in the filter basket of your coffee pot. Add enough water in the coffee pot and turn the coffee pot on. Steam will build in the filter basket. Cook until you achieve desired tenderness. Soup: place soup in the carafe to warm up. If using instant soup, add appropriate water to carafe. Turn coffee pot on to warm or cook. These are just a few suggestions I came up with. Anyone try to cook anything else in a coffee pot?
Tuesday, November 2, 2010
Monday, November 1, 2010
Friday, October 29, 2010
It is Halloween and you probably will have candy. The key to surviving this sweet candy is portion control. Realize that a little bit of everything does rank up to a lot of calories! Below is small guide to your trick or treat nosh!
Note: Calorie Counts are based on one piece
- Small tootsie roll 25 calories
- Chocolate miniatures such as Snickers and Milky Way 40-65 calories
- Snack Size and Fun Size 70-100 calories
- One Twizzler 40 calories
- Smarties, a whole role 25 calories
- Jolly Rancher 25 calories
- Charms Blow Pop 60 calories
- Laffy Taffy Mini 30 calories
- Pixy Stix 9 calories
- Tootsie Pop 60 calories
- Hershey’s Kiss 23 calories
- Candy Corn pouch 50 calories
- Dots Mini 75 calories
- Junior Mints Snack Size Box 80 calories
- Nerds Mini Box 50 calories
- Starburst (2 Chews) 40 calories
- Swedish Fish 55 calories
- Sweetarts 50 calories
- Get your exercise on. If you can get a solid half hour of heart pumping cardio activity in, on Saturday AND Sunday,then that's great. If not commit to at least one weekend day of doing half an hour of cardio
- If you are going out, load your bag with healthy snacks such as apples, almonds, string cheese and a healthy granola bar (I like the ones by Kashi)
- If you are going to a party, have a bowl of low sodium vegetable soup. This will help curb your craving and hopefully keep you away from the trick or treat bowl
- If you are craving candy, then go for the small fun size pieces. These usually rank in at about 80 calories per piece
- Drink water and sip on tea through out your days
- Eat healthy throughout the day. The worst thing you can do is save your appetite for when going out. You will just go overboard from hunger and eat way too much! Nosh on fruits, veggies and lean protein throughout the day instead.
Thursday, October 28, 2010
- Dates stuffed with almonds: three of these pairings ranks in at 90 calories!
- Small, really ripe banana with 1/4c. of part skim ricotta: mash the banana and fold ricotta in. This is a great banana pudding!: 170 calories
- Apple with peanut butter: 167 calories
- Almonds and raisins: 16 almonds and small box of raisins mixed together: 145 calories
- Small container of non fat Greek yogurt with a 1/4c of any Kashi cereal: 120 calories
- One slice of whole wheat toast and one tablespoon of peanut butter: 170 calories
Wednesday, October 27, 2010
Here's another quick and simple recipe for a sausage salad. Ingredients: One Fire Roasted Red Pepper Chicken Sausage (I like the ones by Applegate Organics) Half a bag of mixed greens 10-15 grape or cherry tomatoes Light Balsamic Vinegar Preparation: Cut the sausage into 8 pieces, on a diagonal. The sausage should already be cooked, so just warm in the microwave or skillet. Place the mixed greens and tomatoes in a bowl. Top with sausage and drizzle with dressing. Enjoy! This delicious salad is also under 200 calories!
Tuesday, October 26, 2010
Ingredients: One ripe banana, sliced One tablespoon of chopped almonds One teaspoon of good cinnamon Preparation: In a bowl mix the bananas and cinnamon. Place on a plate and top with almonds.
Monday, October 18, 2010
Thursday, September 30, 2010
Wednesday, September 29, 2010
Tuesday, September 21, 2010
Monday, September 20, 2010
Ingredients: One medium eggplant, cut into thick slices Extra virgin olive oil Spaghetti sauce Shredded mozzerella or mozzerella slices Turkey or chicken sausage, sliced Salt/pepper/garlic powder to taste Preparation: Coat each eggplant slice with no more than a teaspoon of olive oil per slice. Turn your oven on to 400 degrees and place eggplant in. Bake for 15 minutes, then turn the sides of the eggplant and bake for another 10 minutes. Remove from oven and top each eggplant slice with sauce, cheese, sausage and garlic/salt/black pepper. Place the eggplant pizza's back in the oven and bake for another 10 minutes or until cheese is slightly bubbling. Enjoy! Servings: 3 eggplant pizza's per person
Sunday, September 19, 2010
I am now working on some healthy lunch options for the week. I'll post some Oz friendly recipes soon!
Saturday, September 18, 2010
Along came dinner and I had Chinese food. So here's my tip. I ordered chicken with garlic sauce and asked for extra broccoli. As Dr. Oz says, broccoli sweeps the colon. I decided to get some cleaning done. None the less, ordering extra veggies is a plus. Anywho, I then added a bit of some of my own frozen veggies (more broccoli) and mixed half of this with my chinese take out. By doing this I was able to eliminate half the fat and sodium.
My goals for the day were accomplished. I was able to get my exercise in and eat right. Tomorrow is another day... Hope your all doing well!
Friday, September 17, 2010
Ingredients: One pound string beans 1 tablespoon of garlic powder 1/2 cup of balsamic vinegar Salt to taste Preparation: Place the string beans in a sauté pan. Place the pan on medium heat and add the vinegar, garlic powder and salt. Cook the string beans for five minutes, constantly tossing them. Turn heat off, and plate string beans. Drizzle with remaining liquid in pan. Enjoy!
Now, the only thing that I did not do today was go for my workout. This is ok, as long as I at least go for a run tomorrow and Sunday.
For lunch I had two slices of vegetable pizza. Now, before you go saying this is a carbo load lunch, what I did was only eat the vegetable and cheese from each slice. I admit, this may have been a bit much with the cheese and all, but I plan on keeping it light and simple for dinner. Also, I had lunch at 1pm and have not had the urge to snack in between. Hope your day is going well! More to come for dinner...
Thursday, September 16, 2010
The salad held me over until 5:30. Then I reached for a hearty Kashi bar. I call it hearty because it was certainly bigger than a granola bar. The Kashi bar ranked in at 230 calories -a bit high for a snack, but I also knew I would be working out later and did not want to be famished. Needless to say, the Kashi bar was delicious! Its 8pm and I even worked out, but I'm still not hungry!
Like I said, I did do my workout today. I did 30 minutes of cardio on the stair master and then I did my sit ups/ crunches. For cardio, I burned 300 calories -atleast that's what the machine said. Even though I'm not too hungry, I still need to eat a healthy dinner...let's see what I come up with :-)
Wednesday, September 15, 2010
So far my day has been going well! This mornings breakfast was the usual: two slices of ezekiel's toast with almond butter and a sliced banana. I also had my usual snack of a 90 calorie Yoplait Spitz yogurt. These are so delicious! I had the strawberry sundae flavor. Not only are they 90 calories, but they are also all natural. A great snack to hold me over til lunch! So, I knew I would be going out for lunch today, just didn't know where. I thought, ok wherever we go, I'm sure I'll be able to at least get a salad. We wound up going to a diner and I decided to get a Greek Omelet made with egg whites, tomatoes, peppers, onions and feta. My omelet came with plain rye toast and fries. I had one piece of toast and one fry. I feel like this was a fairly healthy lunch. I even asked that they make the omelet with little oil. Now, to get through dinner!
filling breakfast. Lunch the past couple of days has been a mozzarella and tomato salad with a balsamic vinegar. I'll also have a small tomato soup on the side. Dinner has been something light such as a bowl of roasted veggies drizzled with a little olive oil. When I snack I always have fruit or veggies. The other day I bought a bag of baby carrots and I've been having them when I crave something crunchy. I will also keep a Kashi granola bar in my purse, for those unexpected hunger pangs. Today will be a bit tricky. I will be going out for lunch and dinner, so I need to be careful with my food choices. More to come later....
Tuesday, September 14, 2010
Tuesday, September 7, 2010
Ingredients Half a head of romaine lettuce, chopped One quarter pint of cherry/grape tomatoes, halved Two slices of provolone, thinly sliced Two slices of turkey bologna, thinly sliced Two slices of smoked or honey turkey, thinly sliced One quarter of red onion, thinly sliced One cucumber, halved lengthwise and thinly sliced Freshly cracked black pepper Dressing: Two tablespoons of Greek yogurt Two tablespoons of light mayo One teaspoon of garlic powder One teaspoon of Dijon mustard Two teaspoons of vinegar Salt/pepper Preparation Whisk all of the dressing ingredients and set aside. In a large bowl, combine all the salad ingredients and toss with dressing. Enjoy! Servings: 2
Tuesday, August 31, 2010
Here are the deets: Ingredients Two ounces of whole wheat rigatoni One cup of frozen broccoli florets One all natural chicken sausage, sliced Half cup of marinara sauce Salt/pepper, as needed Preparation Prepare the pasta according to the instructions on the package. Reserve a little bit of the pasta water. Once cooked, in the same pot add the reserved pasta water, broccoli, sausage, marinara sauce and salt/pepper. Add the pasta after three minutes and toss. Make sure broccoli and sausage are fully cooked. Enjoy with a sprinkling of Parmesan cheese! Total calories: 370
Friday, August 27, 2010
Now, the steam veggies with vinegar were no more than 40 calories. The mozzarella that I bought had 16 servings in it, each serving 80 calories. I cut the mozzarella in fourths. I took one fourth and sliced that up in fourths. I had three of the tomato and mozzarella slices. This very simple, filling meal was about 400 calories. Not bad and very delicious and simple!
Wednesday, August 25, 2010
The holy month of Ramadan is in full swing and I have had a lot of readers ask me what I've been eating at 4am to keep me full all day. So here goes...I have nothing more than a bowl of oatmeal with coffee and a multivitamin. I do love the way I prepare my oatmeal, sometimes even the night before and I just warm it the following morning. Here are the deets on my morning oatmeal: Ingredients: 1/2c. of oven toasted oats 1c. Almond milk (I like the unsweetened kind by Silk) 1tsp. cinnamon 2 dates, sliced 10 almonds, chopped Preparation: Cook the oatmeal according to the directions, using almond milk instead of water. Add the rest of the ingredients and stir until cooked. Servings: 1 This recipe is great as the oats contain fiber, the almonds contain healthy fats, the almond milk adds great creaminess and the dates add great sweetness and fiber. So, there you have it...my morning oatmeal is not only healthy but keeps me focused for 15 hours!
Tuesday, August 24, 2010
Monday, August 23, 2010
Last night for dinner I decided to make something other than my usual salad for my veggie fix. Just coming back from the grocery store, I had fresh green beans, some grape tomatoes and corn. So, I decided to make a simple green bean, corn and tomato salad. The charred green beans and tomatoes added great flavor and warmth to this dish! I hope you enjoy this simple recipe. Ingredients: 1/2TB. of extra virgin olive oil 1lb. of fresh green beans, cleaned and chopped into thirds 2 cloves of garlic, thinly sliced 1/2 pint of grape or cherry tomatos 1/2c. of corn, fresh, frozen or from a can 1tsp. of salt 1TB. of freshly ground black pepper In a hot saute pan, add the evoo. Turn the heat up to high and add the green beans. Stir every minute until the green beans have charred a little. Add the garlic. Add the tomatoes. All the tomatos to char, stirring occasionally. Add the corn, salt and pepper. Stir for 30 seconds and plate. Enoy!
Tuesday, August 10, 2010
The only downfall of this product is I love weighing everything out now! Pasta, chips, grapes....anything! The upside...I now get an accurate calorie count :-) I highly recommend this product to anyone watching their calories and portions.
Thursday, August 5, 2010
Ingredients: 1c. blueberries 6 strawberries, each quartered 1 banana, sliced 1TB. chopped almond 1tsp. of honey Preparation: Combine all ingredients in a bowl and enjoy! Servings: 1 Total calories: 286 Points: 4
Wednesday, July 7, 2010
Tuesday, July 6, 2010
Thursday, July 1, 2010
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Monday, June 28, 2010
Sunday, June 27, 2010
Wednesday, June 23, 2010
I told you guys I would post my review for Skinny Cow Ice Cream Sandwiches and here it is. THIS IS SO RIDICULOUSLY GOOD!!! For only two points you so get your iced cream sandwich fix. What else could you want on a hot summer day. These ice cream sandwiches are perfect for the occasional creamy, frozen treat! Also, these sandwiches are not skimpy. For two points you get a more than decent, filling size ice cream sandwich. These babies do not leave behind a gritty after taste like other low calorie frozen treats do. These come in both chocolate and vanilla flavors. Here are the deets on the ice cream sandwiches: Calories: 140 Fat: 1.5g Fiber: 3g WW pts: 2 Should you try this: YES
Monday, June 21, 2010
Yesterday I made egg salad to bring to lunch today. I decided to make my egg salad a little bit different by adding some spinach. Here are the deets for my egg salad sandwich: 2 hard boiled eggs, shells removed, roughly chopped 1tsp. mustard seeds A handful of baby spinach, finely chopped 1tsp. cayenne powder 1tsp. of garlic powder 1tsp. of adobo powder 1Tb. of light mayo 2 slices of whole wheat bread Preparation: Place all the ingredients except for the bread in a bowl a mix till all is combined. Once combined, place between bread slices. Enjoy! Servings: 1 WW points: 7