New Recipe – New Favorites!

Hi Everyone!  I just got done spending a beautiful week (albeit a “sick” week) in California.  Nothing beats walking up and down the beach other than walking up and down the beach when it’s not sooo windy.  The best part of the week was coming home and having lost a pound!  It’s not that we were too sick to eat, it was that we just watched what we ate!  You can do it all – vacation and eat healthy.

I’ve discovered my two new favorite things to keep in the house ALWAYS – Fage lo-fat Greek yogurt (so much better than “regular”).  You have to try it! You can buy it in a container with jelly on the side  or just buy the big size and add your own – much more economical.

Another was pistachios.  Yes, I know they’ve always been out there but I didn’t realize I could have a snack bag of 30 (in the shell) for 100 calories.  I bought a pound in bulk and counted them out and now, for a snack, I grab a bag and it takes a l o n g time to eat them and a recent article said that 1 or 2 handfuls a day can lower the “bad” LDL cholesterol as much as 12%.  Wow!!!  The recall recently was for “out of the shell” so don’t worry!

This week I set myself a goal to walk 100,000 steps (10,000 a day is a great goal for anyone).  I have the rest of the day to go and have so far totaled 96,921.  Not bad, huh?  How do I know?  I’ve worn a pedometer all day, every day this week.  It’s the best investment you can make for yourself.  Also, having the goal made me walk more because I don’t like to “defeat myself” by setting a goal and coming up short.  Set yourself a goal this week and see how you do.

For the recipe – check the category RECIPE to see the Frozen Fruit Tart recipe added today.

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!!

HEALTHY, LOW CAL, VEGETABLE CHILI!

 This one is chuck full of vegetables, both canned and fresh and a cup in only about 125 calories (I say “only” because it depends on how much vegetables you put in – I put in MORE than the recipe calls for).  With 6 grams of protein and 7 grams of fiber per cup – it’s my FAV!!

Start out with a LARGE pot – this makes lots and lots and freezes great.

• 1 each yellow, red and green pepper
• 2 medium onions

Chop the above in 1/2 inch squares

• 1 zucchini (about 10 oz)
• 1 yellow squash (about 10 oz.)

Cut zucchini and squash lengthwise in quarters and then in 1/2 inch slices.

Cook peppers and onions in 1/4 cup water over medium heat until tender (add more water if needed) and add zucchini, squash and..

• 2 to 2 1/2 tablespoons chili powder
• 1 to 2 tsp. salt (or to taste)
• 1/2 tablespoon ground red pepper

Cook all abovd 10 more minutes and then add

• 3 cans diced tomatoes
• 2 cans pinto beans (with liquid)
• 2 cans black beans (with liquid)
• 1 or 2 cans Rotel diced tomatoes
• 1 can corn
• 1 can mushrooms
• 1 can string-beans

Over high heat bring all to boil.  Reduce to medium and simmer, uncovered for about 20 minutes.  THIS IS BEST THE NEXT DAY WHEN FLAVORS HAVE BLENDED.  ENJOY!!!  Freeze in 1 cup ziploc bags for a quick lunch or dinner.

MY NEW FAVORITE BREAKFAST!

Try this one when you’re really hungry and want something filling and nutritious!

1/2 cup cooked oatmeal (I use steel cut oats and make a “batch” and keep it in the refrigerator for fast breakfasts)

1/2 cup canned pumpkin

1/2 cup egg beaters or 1 egg (beaten)

1/2 tsp. pumpkin pie spice

3 pack Splenda (or to taste)

Mix all together and pop in microwave for about 1 1/2 to 2 minutes (until egg done).  Enjoy!  About 180 calories – 17 gm. protein – 2 gm. fat and 7 gm. fiber  YUMMMM

HERE’S A CHALLENGE FOR YOU!

I am enjoying so much training for the upcoming half marathon here in Oro Valley, AZ.  There are around 25 of us walking now either on Wednesday or Saturday mornings and some are doing both.  We’re up to 7 miles now and this week we’re going to add in some killer hills like the marathon has.  It just got me thinking of all the other marathons I’ve done – from Florida to California and many places in between.  Before each marathon I get so revved up – it’s an accomplish just to do it.  Since switching to half marathons (after 15 full with no injuries) I’m finding I’m enjoying it more.  I don’t have to train until I kill myself and still get that same satisfaction crossing the finish line.  I get to train with new friends who, I believe, many will become old friends!  Along the route there are people to talk to, experiences to exchange, sites to be enjoying and, at the end, the coveted medal!  According to statistics only 1% of people in the United States (maybe the world) will ever do a half or full marathon.  This is when being in the minority is special!

For those of you who have never committed to walking or running a full or half marathon – why?  Challenging yourself to something you think you might not be able to do and then finding out you can AND that you’re among the 1% that accomplished it can lead to a life change that you may not believe.  It made me realize that “can’t” or “never” don’t have to be in my vocabulary.  

I got hooked after my first marathon in Washington D.C.  After training six months and then walking 26.2 miles, after the event I went to a $100 a plate dinner in honor of my brother-in-law who lived in D.C.  I wore a long, sexy, red sequin dress, red stilleto heels and MY MEDAL!!!!!  My legs were fine but I had a hard time lifting my fork since my arms felt like rubber.  I was pumping my arms so fast (which I hadn’t done in training like my trainers suggested) that I really felt it then!  But, I made a hit with my medal.  I now have all 31 of them framed and, by the time I’m done, I expect to have at least 50 which means I’ll be doing half marathons until I’m an old(er) lady.   By the way, I thought I’d finish my first in 7 hours and I did it in 6 hours and 6 minutes!!

So, what’s your excuse?  Find an event near you (or far away for an adventure) and get registered and go for it!!  You may be slow, you may come in last, but it’s all about completion.  The first place and last place get the same medal and the same feeling of accomplishment.  In fact I think the one who finishes last may be the real hero – they really stepped out of their comfort zone (that place that most of us spend our lives in) and went for it.  You can to!!  THAT’S A CHALLENGE!

CHEESE SOUP FOR A CHILLY DAY!

Since we’re in the middle of winter (yes, even here in Tucson) here’s my favorite soup recipe.  It’s easy, it’s fast, it’s low calorie, it’s HOT and spicy, it’s delicious!

2 pounds mixed frozen veggies

3 to 4 cups low sodium chicken broth

10 oz. light velvetta cheese

1 can Rotelle Tomatoes 

Heat all over medium heat until cheese melts, stir often!  Enjoy!!  If you heat it too fast and too high the cheese will curdle – doesn’t look great but still tastes great!  Try it – you’ll love it!

ORGANIZE TO EAT RIGHT!

So, are you really ready to take that weight off and eat healthy?  Yeah?  Well what is all that “junk food” doing in your cabinet?  I see it!  You’re keeping it there for an “emergency”, whatever that is.  If you’re serious now’s the time to make “out with the old and in with the new” – old junk food, new healthy food.  Take a day (or a week) and start organizing those cabinets.  Take all the food off one shelf at a time and only put back those foods that will help you on your way to goal.  Throw away those opened boxes that have been sitting there for a year.  If you haven’t used them yet you probably won’t.  Give to a food pantry anything you’ve had there and know you’re not going to eat – you know those 2 for 1’s that you bought and didn’t like but are still saving.  Make a snack shelf or drawer and only put there the things that you can grab when you’re in a “mood” but that are low calorie and won’t make you binge.  I keep popcorn, rice crackers, rice cakes, hard candy (Nips), Tootsie Pops (the tiny ones), Meringue cookies, Fiber One Bars,  I won’t binge on any but they work when I want “something”.

After you’re done with the pantry get into that freezer and donate whatever has been there that you know you won’t eat now.  Same with refrigerator!  Once everything is nice and clean and you now have room – go shopping, by yourself, and really LOOK at the shelves.  Find new and healthy alternatives for what you just got rid of.  Check out my shopping lists under FAVORITE FOODS for some new ideas.  One thing I know for sure – IF IT’S NOT THERE, YOU WON’T EAT IT!  That goes for good, healthy, low calorie foods OR for “junk”foods.

Get ready for good health!!  You’re in charge of you and I know you can do it!!!