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?