SPAGHETTI SQUASH WITH VEGETABLES AND BACON

I LOVE this really low-calorie recipe!!  The entire recipe (THEY say it’s 6 servings) is 678 calories (or 113 calories per cup).  I could eat 1/3rd easily which is 226 calories!

 

1 – 2 1/2 pound spaghetti squash (I used about 3 pounds)

1 1/2 cup chopped broccoli (next time I’m using zucchini)

1/2 chopped red pepper 

2 cloves garlic, minced

1/4 tsp. salt

1/4 tsp. pepper (I used red pepper)

1 tsp. dried basil leaves

2 Roma tomatoes, seeded and chopped

3 slices turkey bacon, cooked until crisp and crumbled

1/3 cup shredded Parmesan cheese

Pierce the squash 3 or 4 times with a sharp knife.  Microwave for 5 or 6 minutes until tender.  When it’s cool enough to handle, cut in half and remove seeds.  Using the tines of a fork, scrape out the flesh so it forms “spaghetti like” strands.  Set aside the flesh.

Combine broccoli, red pepper, garlic, salt and pepper in a 2 1/2 to 3 quart saucepan.  Add 1/4 cup water.  Cover and heat to a boil over medium-high heat.  Reduce heat to medium and cook, covered, 3 minutes or until broccoli is just tender-crisp.  Stir in squash strands, dried basil, tomatoes and crisp bacon.  Cover and cook just until heated 1 or 2 minutes.  Spoon into bowl; toss gently with Parmesan cheese!  Enjoy!

I liked this even better the next day.  I actually did the squash early in the morning and chopped up the vegetables and then it took no time to make in the evening.  One cup has 5 grams of protein and 1 gram fiber and 4 grams of fat!!

YOUR FAVORITE DESSERT – IS IT WORTH IT?

Okay, I have to admit – I LOVE CHEESECAKE!   If I’m within a forks-length away, I gotta have it.  All my great rules like just take the last bite first go out the window.  I want it – I want it now – and I want it ALL!  And, guess what, I’m going to have it! BUT, and that’s a big BUT (or a big BUTT if I don’t do it right), I have to pay for it.  When I say pay, I don’t mean with dollars, I mean with MINUTES!  That’s right, minutes!  I know that I burn about 5 calories a minutes when I walk a 15 minute mile (keep reading and I’ll show you how to figure how much you burn per minute).  That average piece of cheesecake (which is about 2 oz.) is almost 300 calories (that’s almost 40 calories a BITE).  If I burn 5 calories a minute I have to pay for that cheesecake with 60 minutes of extra walking that week.  The next thing is – is it worth it?  For me, now, at my goal weight the answer is yes.  For you, if you’re trying to lose weight – only you can answer.  If I don’t exercise it off and I add something like that every day (300 extra calories) that would make me GAIN 1/2 a week.  THAT’S NOT WORTH IT!!

Okay, so here’s your formula to figure out how many calories you burn a minute.  The average person walks approximately 3 miles an hour or a 20 minute mile so we’ll work with that.  First — take your weight today times 2 and then divide that by 3.  The answer will be the approximate number of calories you burn per mile.  Divide that by 20 and you’ll know how many calories you burn per minute.  (If you do a 15 minute mile divide your answer by 15 instead of 20).  

Next time you want that “extra” – figure out for yourself if it’s worth it.  Sometimes it is, sometimes it isn’t – just remember, the choice is ALWAYS YOURS!

SIMPLE, BUT SIMPLY DELICIOUS BREAKFAST

This is just so easy even a kid could do it – and soooo good AND only 95 calories,

2 g fat and 14.5 g of protein!

                1/2 cup of Egg Beaters (or other egg substitute) 

                1 Laughing Cow Light Spreadable Cheese Wedge

 Spray a microwave safe mug lightly with nonstick spray and pour in the Egg Beaters.  Cut the cheese wedge into pieces and add them to the mug.  Cover and microwave for about a minute.  Stir gently and return for another 30 – 45 seconds or until set.  Have it with a piece of fruit for a perfect breakfast!!!  Hey, it even makes a great between meal, low-cal snack!

DINING OUT

 

Do you ever go to a fast food restaurant?  I guess most of us do at one time or another (or lots of times).  the good news is WE CAN DO IT and still apply healthy eating rules.  Some fast foods are like McDonalds, Wendy’s, etc. but we also have mall food courts and buffets and others to consider.  All fast food – all can be lethal – all can be done and feel good after!! So let’s apply some rules.

1. I always try and decide before I go what I’m going to get.  Either I’ve done it before or I look up the restaurant online to see what choices they have.   Check out the restaurants website since lots of them will show you the nutritional count of their menu.  If not you can at least see the menu, call and ask questions and make your decision wisely.

2. Don’t go hungry (to ANY restaurant).  You know how momma told you not to spoil your appetite – I’m going to go against momma and say DO IT!  Eat an apple or something low cal so that when you get in EVERYTHING doesn’t look great and everything you’ve planned goes out the window.  

3. Eating out is usually a social time so enjoy the company.  Actually put your fork (oops, sometimes there aren’t any utensils involved) or your food and TALK.  Slows down your eating.

4. Now be mindful of when you’re SATISFIED – NOT FULL!!  Stop when you’re satisfied even if it means you haven’t finished everything.  PITCH the rest or take it home for later.  You’re either going to be WASTEFUL or WAIST FULL.  You’ve paid already!  You’re satisfied!  If you keep eating you’re letting the restaurant tell you how much you need.  Isn’t it surprising that a 300 pound person or a 50 pound person gets the same size hamburger and fries (if they’re ordering hamburger and fries!).  So does that mean they NEED the same amount.  NO!  So, stop!!! when you’ve had enough.

5.  Watch those buffets.  My downfall is Sweet Tomatoes (Soup Plantation, same thing).  I think I go just for the corn bread and muffins!! I only get the “free” things on the salad bar with a fat free dressing, water and lemon (and add Splenda for lemonade – I take my own) and the HAVE the cornbread and a muffin.  Okay, sometimes I have two but the rest of the meal is basically no calories – or VERY low!

6  Check the menus for healthy choices and then sometimes it’s good to split those.  Healthy and low calorie are REALLY two different things.  Order the sauces and dressings on the side so you can control how much.  Ever order a baked potato and find that it already has lots and lots of butter melted into it?

7.  Remember your goal at all times whether it’s to just eat healthy or eat healthy and lose weight.  Whichever it is it’s YOU in control of your fate.  YOU CAN DO IT!!

Make it a great week.    Enjoy your family!  And, take a long walk!!