I've had to learn the difference between being actually hungry and just being 'not-full'. For so long I've snacked whenever I've wanted to and over stuffed myself at meal times. I got used to never, ever being hungry except on fast sundays and those days were really hard. But as I've proceeded with this diet I've really had to learn when my body is telling me I'm actually hungry and when I'm simply feeling 'not-full'.
I think you'd be surprised that there is a big difference. Everytime I feel snackish I stop and ask myself, am I hungry? Or am I just 'not-full' so my body thinks I need to eat. Asking that question helps me not to snack nearly as much as I used to and it helps me recognize when I really am hungry.
That brings me to the point of this post. You have to pay attention to when you really are hungry. I've recognized that even though I'm on a diet and I'm trying to keep my calories low in order to lose weight, I have to eat if my body is telling me I'm hungry. Eat when you're hungry. Don't starve yourself. Even if you go over your calorie limit it's okay as long as you're responding to true hungry and not to 'not-fullness'.
Your body is telling you you're hungry. That means that for some reason your body needs extra energy for something. Whether it's fighting off sickness, dealing with stresses, heavy workouts, long days or long nights, your body needs the energy for some reason. So it's signaling to you that it's hungry and needs food. Listen to your body and eat when hungry!
Monday, November 30, 2009
Saturday, November 28, 2009
Meal Plans Nov 28th - Dec 4th
Weighing In: 252
Another two pounds this week. I technically lost 3 but I gained one back from thanksgiving. LOL!
Sorry I'm a little behind. ^_^ Here's this week's meal plans. I got a request to include my shopping list but it won't be on this week's plans. I'll do it for next week! Snacks & recipes are at the bottom as usual but there's no Price Chopper sales this week that I found relevant to my meal list.
Sat
Nutri-grain Bar(140), Toast(100) & butter(35) -- 275
Sammiches(230) w/chips(150) -- 380
Broccoli & Cheese Chowder(205) w/Rolls(100) Leftovers -- 305
Sun
Cereal(220) w/toast(100) & butter(35) -- 355
Chili(190) Mac & Cheese(180) -- 370
Taco Salad(450) -- 450
Mon
Oatmeal(140) w/honey(44) -- 184
Tuna Wraps(205) w/carrot(45) & ranch(15) -- 265
Fried Rice(320) w/sliced tortilla(100) & apples(80) -- 500
Tues
Egg(30), Hashbrowns(70) & yogurt(110) -- 210
Homemade Chicken Nuggets(150) w/tator tots(130) -- 280
Chili Rubbed Tilapia(120) w/green beans(30) & rolls(100) -- 250
Wed
Oatmeal(140) w/honey(44) -- 184
Sammich(230) w/Pringles(150) -- 380
Chicken Fettuccine(330) w/Brussel Sprouts(84) -- 414
Thurs
Cereal(220) w/toast(100) & butter(35) -- 355
Fettuccine leftovers(414) -- 414
Ham & Cheese Rosti(210) w/corn(80) & pears(80) -- 370
Fri
Oatmeal(140) w/honey(44) -- 184
Sammiches(230) w/pringles(150) -- 380
Roast(220) w/Green Beans(30), Apples(80) & Rolls(100) -- 430
Extra
Soup(120) & Crackers(130) -- 250
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), Cheddar cheese snack(90)
Recipes
Taco Salad
1 bag of Fritos Chips
1/2 pound ground turkey, cooked and drained
1 cup chopped or shredded lettuce
1/2 cup of shredded cheese
4 tbl salsa
1/4 cup shredded carrots
1/4 cup chopped celery
8 tbl fat free ranch dressing
Place two serving sizes worth of chips into two bowls. Divide all other ingredients and and layer on top of chips: meat, cheese, lettuce, carrots, celery, ranch, salsa.
'Fried' Rice
1 bag of Bird's Eye Steamfresh rice w/veggies of your choice.
4 slices of turkey bacon, cooked, chopped
2 flour tortillas
4 tbl sweet and sour sauce
Cook Steamfresh according to instructions. Remove from bag and place in medium bowl. Mix in bacon and sweet & sour sauce. Slice tortillas into quarters and serve with rice.
Chili Rubbed Tilapia
Original Recipe
1 tablespoons chili powder
1/4 teaspoon garlic, powder
1/4 teaspoon salt, divided
2 tilapia fillets
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
Combine chili powder, garlic powder and salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Place on plates and immediately add lemon juice.
Chicken Fettuccine w/Brussel Sprouts
Original Recipe
6 ounces fettuccine
1/2 tbl olive oil
2 cups thiny sliced Brussel Sprouts
1/2 tbl minced garlic
1 cup of alfredo sauce
Cook pasta in a pot of boiling water until tender 8-10 minutes. Drain and return to pot then set aside. Heat oil in a large skillet over medium heat. Add brussel sprouts and cook for until done 3-5 minutes. Add sauce and stir until bubbly. Remove from heat, add fettuccine and gently toss until coated and well mixed.
Ham & Cheese Rosti
Original Recipe
1/4 cup of fake eggs
1 cup diced ham
1 cup shredded cheese
1 green onion, minced
1/4 tsp dried rosemary
1/2 tsp pepper
1/4 tsp salt
4 cups hash browns
2 tbl olive oil, divided
Beat egg in a large bowl. Stir in ham, 1/2 cup cheese, onion, rosemary, pepper and salt. Add hash browns and stir to combine. Heat 1 tsp oil in a large nonstick skillet over medium heat. Pat the potato mixture into 1 large even round in the pan. Cover and cook until browned and crispy on the bottom, 4-6 minutes.
Remove pan from heat. Place a rimless baking sheet on top. Wearing oven mitts, grasp the pan and baking sheet together and carefully invert, unmolding the rosti onto the baking sheet. Wipe out any browned bits from the pan. Return it to the heat and add the second tbl of oil. Slide the rosti back into the pan. Top with remaining 1/2 cup of cheese, cover and cook the second side until crispy and browned, 4 to 6 minutes. Slide onto platter, cut into wedges and serve. 4 servings.
Roast
1-2 lb roast
2 tbl olive oil
2 tsp salt
2 tsp pepper
1 tsp oregano
Coat Roast in olive oil and rub salt, pepper, and oregano all over the meat. Place in a crockpot and cook on low for 4-6 hours or until cooked through.
Enjoy!
Another two pounds this week. I technically lost 3 but I gained one back from thanksgiving. LOL!
Sorry I'm a little behind. ^_^ Here's this week's meal plans. I got a request to include my shopping list but it won't be on this week's plans. I'll do it for next week! Snacks & recipes are at the bottom as usual but there's no Price Chopper sales this week that I found relevant to my meal list.
Sat
Nutri-grain Bar(140), Toast(100) & butter(35) -- 275
Sammiches(230) w/chips(150) -- 380
Broccoli & Cheese Chowder(205) w/Rolls(100) Leftovers -- 305
Sun
Cereal(220) w/toast(100) & butter(35) -- 355
Chili(190) Mac & Cheese(180) -- 370
Taco Salad(450) -- 450
Mon
Oatmeal(140) w/honey(44) -- 184
Tuna Wraps(205) w/carrot(45) & ranch(15) -- 265
Fried Rice(320) w/sliced tortilla(100) & apples(80) -- 500
Tues
Egg(30), Hashbrowns(70) & yogurt(110) -- 210
Homemade Chicken Nuggets(150) w/tator tots(130) -- 280
Chili Rubbed Tilapia(120) w/green beans(30) & rolls(100) -- 250
Wed
Oatmeal(140) w/honey(44) -- 184
Sammich(230) w/Pringles(150) -- 380
Chicken Fettuccine(330) w/Brussel Sprouts(84) -- 414
Thurs
Cereal(220) w/toast(100) & butter(35) -- 355
Fettuccine leftovers(414) -- 414
Ham & Cheese Rosti(210) w/corn(80) & pears(80) -- 370
Fri
Oatmeal(140) w/honey(44) -- 184
Sammiches(230) w/pringles(150) -- 380
Roast(220) w/Green Beans(30), Apples(80) & Rolls(100) -- 430
Extra
Soup(120) & Crackers(130) -- 250
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), Cheddar cheese snack(90)
Recipes
Taco Salad
1 bag of Fritos Chips
1/2 pound ground turkey, cooked and drained
1 cup chopped or shredded lettuce
1/2 cup of shredded cheese
4 tbl salsa
1/4 cup shredded carrots
1/4 cup chopped celery
8 tbl fat free ranch dressing
Place two serving sizes worth of chips into two bowls. Divide all other ingredients and and layer on top of chips: meat, cheese, lettuce, carrots, celery, ranch, salsa.
'Fried' Rice
1 bag of Bird's Eye Steamfresh rice w/veggies of your choice.
4 slices of turkey bacon, cooked, chopped
2 flour tortillas
4 tbl sweet and sour sauce
Cook Steamfresh according to instructions. Remove from bag and place in medium bowl. Mix in bacon and sweet & sour sauce. Slice tortillas into quarters and serve with rice.
Chili Rubbed Tilapia
Original Recipe
1 tablespoons chili powder
1/4 teaspoon garlic, powder
1/4 teaspoon salt, divided
2 tilapia fillets
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
Combine chili powder, garlic powder and salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Place on plates and immediately add lemon juice.
Chicken Fettuccine w/Brussel Sprouts
Original Recipe
6 ounces fettuccine
1/2 tbl olive oil
2 cups thiny sliced Brussel Sprouts
1/2 tbl minced garlic
1 cup of alfredo sauce
Cook pasta in a pot of boiling water until tender 8-10 minutes. Drain and return to pot then set aside. Heat oil in a large skillet over medium heat. Add brussel sprouts and cook for until done 3-5 minutes. Add sauce and stir until bubbly. Remove from heat, add fettuccine and gently toss until coated and well mixed.
Ham & Cheese Rosti
Original Recipe
1/4 cup of fake eggs
1 cup diced ham
1 cup shredded cheese
1 green onion, minced
1/4 tsp dried rosemary
1/2 tsp pepper
1/4 tsp salt
4 cups hash browns
2 tbl olive oil, divided
Beat egg in a large bowl. Stir in ham, 1/2 cup cheese, onion, rosemary, pepper and salt. Add hash browns and stir to combine. Heat 1 tsp oil in a large nonstick skillet over medium heat. Pat the potato mixture into 1 large even round in the pan. Cover and cook until browned and crispy on the bottom, 4-6 minutes.
Remove pan from heat. Place a rimless baking sheet on top. Wearing oven mitts, grasp the pan and baking sheet together and carefully invert, unmolding the rosti onto the baking sheet. Wipe out any browned bits from the pan. Return it to the heat and add the second tbl of oil. Slide the rosti back into the pan. Top with remaining 1/2 cup of cheese, cover and cook the second side until crispy and browned, 4 to 6 minutes. Slide onto platter, cut into wedges and serve. 4 servings.
Roast
1-2 lb roast
2 tbl olive oil
2 tsp salt
2 tsp pepper
1 tsp oregano
Coat Roast in olive oil and rub salt, pepper, and oregano all over the meat. Place in a crockpot and cook on low for 4-6 hours or until cooked through.
Enjoy!
Thursday, November 26, 2009
Portions
Happy Thanksgiving! While we're waiting to head out to the family's house for the thanksgiving feast I thought today would be the perfect day to talk portion control. Of course thanksgiving is the day to overstuff yourself with food. It's the overstuffing myself all the other days of the year that's gotten me in trouble.
The first week that we focused on portion control was the hardest. Our stomachs were stretched so we felt hungry but it didn't last long. Soon our stomachs shrunk and now it's much easier to 'get full' and not over eat. So how did we go about it? I don't put out the food on the table to dish out onto plates.
I plate our food directly from cooking pot to plate and set the plate at the table. (I made that part amusing by trying to plate food like you'd see at a fancy restaurant) This way there's no, second scoop of mashed potatoes or one more slice of roast. I make sure I stick with the portion size on the Nutrition Information. I've also cut out planned deserts with every meal. Some meals I plan a desert so I don't have to give it up entirely but usually only about twice a week. Deserts are just one of those ways I can over eat if I'm not careful.
But if I do get that sweet tooth urge and I haven't gone over my calories then there's always the pudding, brownie bites, or flavored rice cakes.
I've discovered that the biggest part of counting calories revolves around portion control. I can look at peanuts and say oh it's only 150 calories but then I look at the portion size and it turns into Oh it's only 150 calories for 1/4 of a cup! It's so easy to just look at the calories and forget to look at the portion size. You think you're giving yourself a normal portion size but come to find out it's double the size on the Nutrition Info! So you've just doubled the calories you thought you were eating.
So my motto for you all today is: Even if you over eat today, you can always cut calories tomorrow by controlling your portion sizes!
The first week that we focused on portion control was the hardest. Our stomachs were stretched so we felt hungry but it didn't last long. Soon our stomachs shrunk and now it's much easier to 'get full' and not over eat. So how did we go about it? I don't put out the food on the table to dish out onto plates.
I plate our food directly from cooking pot to plate and set the plate at the table. (I made that part amusing by trying to plate food like you'd see at a fancy restaurant) This way there's no, second scoop of mashed potatoes or one more slice of roast. I make sure I stick with the portion size on the Nutrition Information. I've also cut out planned deserts with every meal. Some meals I plan a desert so I don't have to give it up entirely but usually only about twice a week. Deserts are just one of those ways I can over eat if I'm not careful.
But if I do get that sweet tooth urge and I haven't gone over my calories then there's always the pudding, brownie bites, or flavored rice cakes.
I've discovered that the biggest part of counting calories revolves around portion control. I can look at peanuts and say oh it's only 150 calories but then I look at the portion size and it turns into Oh it's only 150 calories for 1/4 of a cup! It's so easy to just look at the calories and forget to look at the portion size. You think you're giving yourself a normal portion size but come to find out it's double the size on the Nutrition Info! So you've just doubled the calories you thought you were eating.
So my motto for you all today is: Even if you over eat today, you can always cut calories tomorrow by controlling your portion sizes!
Tuesday, November 24, 2009
SnapFitness Gym - Free Trial
Since I've started writing I've had a couple people interested in the gym that I go to. The rest of this blog post will probably sound like a sales pitch to you and I apologize for that. Please know that I only want to share what Matt and I love the most about the gym.
It's called SnapFitness. It's at the shopping center on the northeast side of the intersection of K7 and Johnson Drive. It's small, so you don't get that lost-in-a-large-place feeling. With the exception of the treadmills and devil machines there's really only one of every type of machine. You'd think that it would mean you'll never get a chance to use them because someone else will always be on them. That isn't the case and I'll tell you why a little further down.
All the machines are easy to use. Any adjustment that you could make to them is marked in yellow. So if you need to adjust the seat or change the weight you don't have to spend five minutes, feeling dumb and looking all over the place for the lever or weight knob. The electrical machines, like the treadmill, all have the same interface/faceplate. So once you know how to use one, you'll know how to use them all.
We really liked the clean environment. When you join, you're told that you are expected to clean up after yourself. There are spray bottles of cleaning solution everywhere with paper towels and hand sanitizer. Once you're done using a machine just grab a bottle and a towel, spray it down and wipe it up and it'll be nice and clean for the next person. This clean environment makes the gym not smell bad too. :P
The gym is 24/7 and it has cameras everywhere for safety and security. It's awesome! You can go to the gym anytime day or night. During staffed hours the staff there is always nice and helpful if you have a question about anything. They mop and vacuum regularly too to keep things clean.
There's also 9 TVs in the room. The gym has dish network with all the channels(even BYU TV! *squee!*) and the remotes are attached to the machines they are in front of so if you want to change the channel, just do it. All the TV's also have their own radio frequency so you can tune your walkman/radio/whatever to the frequency and listen to the TV without disturbing anyone else. It's also nice if you're not going to be on the machine that's in front of the TV you can still listen to it as you go do other exercises.
The best part, in my opinion, is that when you join you get a free consultation with a personal trainer. That's really what I wanted. I needed someone to tell me what exercises I needed to do to reach my goals and why. Julie was the trainer I met with and she was awesome! She showed us exactly what I wanted to know and showed us what settings we should put the equipment on and what weight to do for how long and how many times. She showed us how to use the machines, not just told us. She had us climb on and try them out to make sure the settings were right. It was perfect. Everyone who wants it will get this personalized training outline.
Julie gave Matt and I a basic 8 spreadsheet on which we wrote down our exercises so we wouldn't forget them. The gym has a basic 8 program that anyone can use but since we had specific goals she changed our 'basic 8' a little to target what we wanted. The basic 8 program keeps you moving to different machines in order to work 8 different core muscle groups. You don't stay at any one machine for more than 5 minutes. In my opinion, that's why the gym can remain small and not have multitudes of machines. They keep people moving around for a more productive and well-rounded workout.
Anyway, I believe I've babbled on enough about what I like about the gym. There's much more too but I wanted to focus on the main things that impress me. If you're thinking about getting in shape or getting a gym membership just send me an email and I can talk to the gym manager and get you a free 1 week pass and/or a tour with the manager. You'll like Jen. She's absolutely hilarious and has way too much energy.
It's called SnapFitness. It's at the shopping center on the northeast side of the intersection of K7 and Johnson Drive. It's small, so you don't get that lost-in-a-large-place feeling. With the exception of the treadmills and devil machines there's really only one of every type of machine. You'd think that it would mean you'll never get a chance to use them because someone else will always be on them. That isn't the case and I'll tell you why a little further down.
All the machines are easy to use. Any adjustment that you could make to them is marked in yellow. So if you need to adjust the seat or change the weight you don't have to spend five minutes, feeling dumb and looking all over the place for the lever or weight knob. The electrical machines, like the treadmill, all have the same interface/faceplate. So once you know how to use one, you'll know how to use them all.
We really liked the clean environment. When you join, you're told that you are expected to clean up after yourself. There are spray bottles of cleaning solution everywhere with paper towels and hand sanitizer. Once you're done using a machine just grab a bottle and a towel, spray it down and wipe it up and it'll be nice and clean for the next person. This clean environment makes the gym not smell bad too. :P
The gym is 24/7 and it has cameras everywhere for safety and security. It's awesome! You can go to the gym anytime day or night. During staffed hours the staff there is always nice and helpful if you have a question about anything. They mop and vacuum regularly too to keep things clean.
There's also 9 TVs in the room. The gym has dish network with all the channels(even BYU TV! *squee!*) and the remotes are attached to the machines they are in front of so if you want to change the channel, just do it. All the TV's also have their own radio frequency so you can tune your walkman/radio/whatever to the frequency and listen to the TV without disturbing anyone else. It's also nice if you're not going to be on the machine that's in front of the TV you can still listen to it as you go do other exercises.
The best part, in my opinion, is that when you join you get a free consultation with a personal trainer. That's really what I wanted. I needed someone to tell me what exercises I needed to do to reach my goals and why. Julie was the trainer I met with and she was awesome! She showed us exactly what I wanted to know and showed us what settings we should put the equipment on and what weight to do for how long and how many times. She showed us how to use the machines, not just told us. She had us climb on and try them out to make sure the settings were right. It was perfect. Everyone who wants it will get this personalized training outline.
Julie gave Matt and I a basic 8 spreadsheet on which we wrote down our exercises so we wouldn't forget them. The gym has a basic 8 program that anyone can use but since we had specific goals she changed our 'basic 8' a little to target what we wanted. The basic 8 program keeps you moving to different machines in order to work 8 different core muscle groups. You don't stay at any one machine for more than 5 minutes. In my opinion, that's why the gym can remain small and not have multitudes of machines. They keep people moving around for a more productive and well-rounded workout.
Anyway, I believe I've babbled on enough about what I like about the gym. There's much more too but I wanted to focus on the main things that impress me. If you're thinking about getting in shape or getting a gym membership just send me an email and I can talk to the gym manager and get you a free 1 week pass and/or a tour with the manager. You'll like Jen. She's absolutely hilarious and has way too much energy.
Saturday, November 21, 2009
Meal Plans Nov 21st-27th
Weighing In: 254
2 pounds this week and my pants don't quite fit anymore. I had to dig out a belt so I'm not constantly hiking them up. I may need to head down to good will before too long and find some cheap jeans to wear!
Oki doki! Here's this week's meal plans. Again, snacks and price chopper sale ads are at the bottom. I've decided not to put what we have to drink with our meals because that's a little too structured. I generally just have whatever I feel like having as long as it's within my calorie limits.
Sat
Nutri-grain Bar(140), Toast(100) & butter(35) -- 275
Sammiches(230) w/Peanut Butter(100) on Celery Sticks(10) -- 340
Ricotta Stuffed Shells(375) w/Carrots(35) -- 410
Sun
Granola(115), Nutri-grain bar(140), apple(80) -- 335
Leftover Stuffed Shells(375) -- 375
Oven Barbecued Brisket(228) w/Green Beans(55) & Rolls(100) -- 383
Mon
Oatmeal(140) w/honey(44) -- 184
Tuna Wraps(205) w/Pringles(150) -- 355
Broccoli & Cheese Chowder(205) w/Rolls(100) -- 305
Tues
Cereal(220) w/toast(100) & butter(35) -- 355
Chili(190) Mac & Cheese(180) -- 370
Brisket Sliders(220) w/Carrots(35) -- 255
Wed
Oatmeal(140) w/honey(44) -- 184
Sammich(230) w/Pringles(150) -- 380
Pepperoni & Bacon Pizza(180) & apples(80) -- 440
Thurs
Yogurt(110), Apple(80) -- 190
Thanksgiving out -- Unknown
Ham(120), Mashed Potatoes(120), Gravy(25), Corn(80), Rolls(100) -- 545
Fri
Cereal(220) & Toast(100) w/butter(35) -- 355
Sammiches(230) w/carrots(35)-- 265
Leftovers Misc -- Unknown
Extra
Soup(120) & Crackers(130) -- 250
Extra
Soup(120) & Crackers(130) -- 260
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), Granola(217 1/2 cup), Cheddar cheese snack(90)
Recipes
Stuffed Pasta Shells
Modified Original Recipe
20 large pasta shells, cooked
2 cups Ricotta cheese
5 slices Turkey Bacon, cooked and crumbled
1 slice/3 oz of cooked ham, finely diced or ground
1/4 cup fake eggs
1/2 cup of spaghetti sauce
Preheat oven to 350 degrees. Beat Ricotta, bacon, ham, and egg together in a bowl. Stuff approx 1.5-2 tablespoons of the mixture into the shells and place in a baking pan. Cover with foil and bake 15 minutes. Arrange shells on a serving plate and pour sauce over the top. Serves 4.
Broccoli & Cheese Chowder
Original Recipe
1 tbl olive oil
1 onion, chopped
1 large carrot, diced
2 celery stalks, diced
1 large potato, peeled and diced
2 cloves minced garlic
1 tbl flour
1/2 tsp dry mustard
1/8 tsp cayenne pepper
2 14 oz cans of vegetable or chicken broth
8 oz broccoli crowns
1 cup low fat cheddar cheese
1/2 cup fat free sour cream
1/8 tsp salt
Heal oil in a pot over medium high heat. Add onion, carrot, and celery; cook, stirring often until onion and celery soften, 5-6 minutes. Add potato and garlic; cook stirring for 2 minutes. Stir in flour, mustard, cayenne and cook for 2 more minutes. Add broth and bring to a boil. Covernand reduce heat to medium. Simmer, stirring occasionally for 10 minutes. Stir in broccoli and simmer covered until broccoli is tender, about 10 more minutes. Transfer 2 cups of the chowder to a bowl, mash and return to pot. Stir in cheese and sour cream. Cook until cheese is melted and chowder is heated through about 2-5 minutes. Season with salt.
Oven Barbecued Brisket
Original Recipe
2 green onions, minced
2 cloves of garlic, minced
4 tsp chili powder
4 tsp paprika
2 tsp cinnamon
2 tsp oregano
1 tsp salt
2-4 lbs of brisket, flat-cut and trimmed of fat
1/4 cup worcestershire sauce
1 14oz can diced tomatoes
1/4 cup packed brown sugar
1/4 cup cider vinegar
Combine onions, garlic, chili powder, paprika, cinnamon, oregano and salt in a small bowl. Rub into both sides of meat. Set the meat in a baking dish, cover and refrigerate for at least 8 hours or overnight. Pour worcestershire sauce over the meat. Cover the pan with foil and set aside at room temp while oven preheats to 350 degrees. Bake brisket covered for 2 hours.
Blend tomatoes, brown sugar and vinegar until smooth. After 2 hours, pour tomato mixture over meat and continue baking, covered, basting occasionally with pan juices every 30 minutes for about 1.5 more hours. Remove meat from sauce and let rest for 10 minutes then slice against the grain. Pour sauce over meat and serve.
Brisket Sliders
4 slices of leftover brisket from above meal
4 Dinner rolls(Sara Lee)
4 slices of low fat cheddar cheese
2 cups of shredded lettuce or 2 leaves of romaine cut in half
4 tsp fat free mayo
Slice dinner rolls in half and make sandwhiches with the mayo, lettuce, meat and cheese. Serve with carrots.
Price Chopper Ad
Cornish Hens are still on sale 5.49 for a 2-pack
Apples 1.99 per 3lb bag
Brisket 2.49/lb
Best Choice Diced tomatoes 0.59
Sara Lee Dinner Rolls 1.99 ea
Potatoes 2lb bag 1.00
Heinz Gravy 2/$3
Celery 0.69
Have a Happy Thanksgiving week!
2 pounds this week and my pants don't quite fit anymore. I had to dig out a belt so I'm not constantly hiking them up. I may need to head down to good will before too long and find some cheap jeans to wear!
Oki doki! Here's this week's meal plans. Again, snacks and price chopper sale ads are at the bottom. I've decided not to put what we have to drink with our meals because that's a little too structured. I generally just have whatever I feel like having as long as it's within my calorie limits.
Sat
Nutri-grain Bar(140), Toast(100) & butter(35) -- 275
Sammiches(230) w/Peanut Butter(100) on Celery Sticks(10) -- 340
Ricotta Stuffed Shells(375) w/Carrots(35) -- 410
Sun
Granola(115), Nutri-grain bar(140), apple(80) -- 335
Leftover Stuffed Shells(375) -- 375
Oven Barbecued Brisket(228) w/Green Beans(55) & Rolls(100) -- 383
Mon
Oatmeal(140) w/honey(44) -- 184
Tuna Wraps(205) w/Pringles(150) -- 355
Broccoli & Cheese Chowder(205) w/Rolls(100) -- 305
Tues
Cereal(220) w/toast(100) & butter(35) -- 355
Chili(190) Mac & Cheese(180) -- 370
Brisket Sliders(220) w/Carrots(35) -- 255
Wed
Oatmeal(140) w/honey(44) -- 184
Sammich(230) w/Pringles(150) -- 380
Pepperoni & Bacon Pizza(180) & apples(80) -- 440
Thurs
Yogurt(110), Apple(80) -- 190
Thanksgiving out -- Unknown
Ham(120), Mashed Potatoes(120), Gravy(25), Corn(80), Rolls(100) -- 545
Fri
Cereal(220) & Toast(100) w/butter(35) -- 355
Sammiches(230) w/carrots(35)-- 265
Leftovers Misc -- Unknown
Extra
Soup(120) & Crackers(130) -- 250
Extra
Soup(120) & Crackers(130) -- 260
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), Granola(217 1/2 cup), Cheddar cheese snack(90)
Recipes
Stuffed Pasta Shells
Modified Original Recipe
20 large pasta shells, cooked
2 cups Ricotta cheese
5 slices Turkey Bacon, cooked and crumbled
1 slice/3 oz of cooked ham, finely diced or ground
1/4 cup fake eggs
1/2 cup of spaghetti sauce
Preheat oven to 350 degrees. Beat Ricotta, bacon, ham, and egg together in a bowl. Stuff approx 1.5-2 tablespoons of the mixture into the shells and place in a baking pan. Cover with foil and bake 15 minutes. Arrange shells on a serving plate and pour sauce over the top. Serves 4.
Broccoli & Cheese Chowder
Original Recipe
1 tbl olive oil
1 onion, chopped
1 large carrot, diced
2 celery stalks, diced
1 large potato, peeled and diced
2 cloves minced garlic
1 tbl flour
1/2 tsp dry mustard
1/8 tsp cayenne pepper
2 14 oz cans of vegetable or chicken broth
8 oz broccoli crowns
1 cup low fat cheddar cheese
1/2 cup fat free sour cream
1/8 tsp salt
Heal oil in a pot over medium high heat. Add onion, carrot, and celery; cook, stirring often until onion and celery soften, 5-6 minutes. Add potato and garlic; cook stirring for 2 minutes. Stir in flour, mustard, cayenne and cook for 2 more minutes. Add broth and bring to a boil. Covernand reduce heat to medium. Simmer, stirring occasionally for 10 minutes. Stir in broccoli and simmer covered until broccoli is tender, about 10 more minutes. Transfer 2 cups of the chowder to a bowl, mash and return to pot. Stir in cheese and sour cream. Cook until cheese is melted and chowder is heated through about 2-5 minutes. Season with salt.
Oven Barbecued Brisket
Original Recipe
2 green onions, minced
2 cloves of garlic, minced
4 tsp chili powder
4 tsp paprika
2 tsp cinnamon
2 tsp oregano
1 tsp salt
2-4 lbs of brisket, flat-cut and trimmed of fat
1/4 cup worcestershire sauce
1 14oz can diced tomatoes
1/4 cup packed brown sugar
1/4 cup cider vinegar
Combine onions, garlic, chili powder, paprika, cinnamon, oregano and salt in a small bowl. Rub into both sides of meat. Set the meat in a baking dish, cover and refrigerate for at least 8 hours or overnight. Pour worcestershire sauce over the meat. Cover the pan with foil and set aside at room temp while oven preheats to 350 degrees. Bake brisket covered for 2 hours.
Blend tomatoes, brown sugar and vinegar until smooth. After 2 hours, pour tomato mixture over meat and continue baking, covered, basting occasionally with pan juices every 30 minutes for about 1.5 more hours. Remove meat from sauce and let rest for 10 minutes then slice against the grain. Pour sauce over meat and serve.
Brisket Sliders
4 slices of leftover brisket from above meal
4 Dinner rolls(Sara Lee)
4 slices of low fat cheddar cheese
2 cups of shredded lettuce or 2 leaves of romaine cut in half
4 tsp fat free mayo
Slice dinner rolls in half and make sandwhiches with the mayo, lettuce, meat and cheese. Serve with carrots.
Price Chopper Ad
Cornish Hens are still on sale 5.49 for a 2-pack
Apples 1.99 per 3lb bag
Brisket 2.49/lb
Best Choice Diced tomatoes 0.59
Sara Lee Dinner Rolls 1.99 ea
Potatoes 2lb bag 1.00
Heinz Gravy 2/$3
Celery 0.69
Have a Happy Thanksgiving week!
Thursday, November 19, 2009
Game Hens and Brussel Sprouts
Y-U-M!
I've checked off another vegetable on my list of things-I've-never-tried. Brussel Sprouts. They're like a mix between broccoli and cauliflower in taste but have a totally different texture to them.
Last night we did the Game Hen with Brussel Sprouts and lemme tell you it was excellent! It was a bit more work than my usual meals so it's definately something to do when you have the time to do it, but it all turned out just perfectly. The hen was moist and juicy and had rich flavor to the meat that I don't think you could get with chicken. Then with the seasonings on top of it that it was very good. And the veggies probably would have been good just roasting them but after you pull them out of the oven you saute them in a dash of white wine vinegar and let it cook down into a sauce with the hen juices. Then you could also dip pieces of the hen into the sauce as you eat it. It was very very good.
If anyone tries this recipe (Cornish hens are still on sale at price chopper this week!) I would recommend when you are frying it at the beginning, start on it's side first then the other side next. This little bird was kinda hard to truss so cooking it on it's side helped the wings stay in place a little better.
I'll probably be posting my next week's meal list Fri or Sat so stay tuned!
I've checked off another vegetable on my list of things-I've-never-tried. Brussel Sprouts. They're like a mix between broccoli and cauliflower in taste but have a totally different texture to them.
Last night we did the Game Hen with Brussel Sprouts and lemme tell you it was excellent! It was a bit more work than my usual meals so it's definately something to do when you have the time to do it, but it all turned out just perfectly. The hen was moist and juicy and had rich flavor to the meat that I don't think you could get with chicken. Then with the seasonings on top of it that it was very good. And the veggies probably would have been good just roasting them but after you pull them out of the oven you saute them in a dash of white wine vinegar and let it cook down into a sauce with the hen juices. Then you could also dip pieces of the hen into the sauce as you eat it. It was very very good.
If anyone tries this recipe (Cornish hens are still on sale at price chopper this week!) I would recommend when you are frying it at the beginning, start on it's side first then the other side next. This little bird was kinda hard to truss so cooking it on it's side helped the wings stay in place a little better.
I'll probably be posting my next week's meal list Fri or Sat so stay tuned!
Wednesday, November 18, 2009
Mmmm Brownies
I'm not cheating I swear! Just hear me out!
Normally when I make brownies, I make them from scratch. Making anything from scratch is healthier than buying it pre-packaged, most of the time. But when I make a pan of brownies, I make a whole pan. Now, I hate wasting so Matt and I generally try to eat the whole pan in a week or so. Not that I mind eating a whole pan of brownies(Mmmmm).....but it's not very healthy.
When I started my diet, I said, "Self, this means no more brownies." But I had to get my chocolate fix somehow. Chocolate rice cakes are not very tasty. The other flavors are tasty, but not chocolate. Blech. Chocolate pudding is oh-so-delicious and has carried me through for a whole month of no-cookies-brownies-candybars-donuts. But this week I just had to have something more substantially chocolately to nibble on. So, when Matt and I went grocery shopping we scoured the baking isle looking for acceptable sized premixes with a decent calorie per serving.
Pillsbury Brownie Minis! It comes with two baking trays and two seperate bags of mix. So I don't have to make a huge batch of brownies! I can just make one batch this week and save the other for when I get a brownie craving again down the road. Each brownie that it makes is only maybe 2 bites but it's just enough to gimme my fix. And it's 75 calories per brownie! That's just as good as pudding...but it's a brownie!
So for the brownie loving chocoholics out there who are trying to trim those calories, fear not. There is a brownie you can eat.
Normally when I make brownies, I make them from scratch. Making anything from scratch is healthier than buying it pre-packaged, most of the time. But when I make a pan of brownies, I make a whole pan. Now, I hate wasting so Matt and I generally try to eat the whole pan in a week or so. Not that I mind eating a whole pan of brownies(Mmmmm).....but it's not very healthy.
When I started my diet, I said, "Self, this means no more brownies." But I had to get my chocolate fix somehow. Chocolate rice cakes are not very tasty. The other flavors are tasty, but not chocolate. Blech. Chocolate pudding is oh-so-delicious and has carried me through for a whole month of no-cookies-brownies-candybars-donuts. But this week I just had to have something more substantially chocolately to nibble on. So, when Matt and I went grocery shopping we scoured the baking isle looking for acceptable sized premixes with a decent calorie per serving.
Pillsbury Brownie Minis! It comes with two baking trays and two seperate bags of mix. So I don't have to make a huge batch of brownies! I can just make one batch this week and save the other for when I get a brownie craving again down the road. Each brownie that it makes is only maybe 2 bites but it's just enough to gimme my fix. And it's 75 calories per brownie! That's just as good as pudding...but it's a brownie!
So for the brownie loving chocoholics out there who are trying to trim those calories, fear not. There is a brownie you can eat.
Tuesday, November 17, 2009
Meet the Devil Machine
This is the Devil Machine.
When the gym manager pointed it out to us, she named it the devil machine. I thought it was a funny name but she was totally serious. "It's an elliptical on steroids," she said. "It'll kick your butt and get you in shape fast. It burns 3 times as many calories as a treadmill and it works not just your legs but your core and upper body too."
I found out how serious she was about what she called it when I hopped on to try it out. Sure, it looks easy, but I couldn't stay on it for more than a minute. Granted, it was at the end of my workout so I was tired already. But I decided to do it again the next day at the beginning of my workout. 3 minutes was as far as I got and I was sweating like crazy. Mean ol' machine! Now I really understood why she called it the Devil Machine. It was perfect! If it was going to get me in shape faster than I was determined to continue trying it. So began my love-hate relationship with this machine.
My legs especially killed me every time but that first week I got up to 5 minutes. I found that the best way to deal with it was to not pay attention to it. Unlike a treadmill, you don't have to worry about balance at all. There's no moving belt to force you to maintain a certain speed. You move it, it doesn't move you. It's very easy to use and you don't have to think about what you're doing. I make sure I'm watching something interesting on the T.V. or listening to an audio book. Distraction is key so I'm not counting the seconds until I can stop. It works perfectly!
I've been adding 1 minute every week after getting to 5 minutes. This week marks the start of 9 minutes on the Devil Machine. If I can completely replace the treadmill with it then I'll be a happy healthy woman. Bring it on Devil Machine!
Monday, November 16, 2009
Asparagus
I've never eaten asparagus until I moved to Kansas 6 years ago. There's a variety of picky eaters in my family. That's probably why I'd never had them before. The first time I had it was at Matt's parent's house. They served it with dinner or lunch or something like that. I had just moved here and I was nervous and didn't want to offend anyone so I gingerly took a few stalkes and I ate it. O.O It wasn't as bad as I probably imagined actually.
I tried cooking it shortly after Matt and I were married and let's just say it was one of those meals were your husband tries it and he says "Mmm" but doesn't eat the rest and then you try it and go "Eww! What was I thinking!?" Yeah it didn't turn out so well.
A few years later I tried again but this time I was determined to make it taste good. And everything tastes good soaked in butter right? Right? >.< So I pan fried it with like a half a cup of butter and some garlic because I like garlic. I thought it turned out okay this time but it was definitely very very buttery. I was pretty sure that probably ruined the point of having asparagus.
Then I started on this diet. Asparagus were on sale so I added them to our meals. This time though, I went to google and typed in "how to cook asparagus". I found a couple articles and recipes that all said the same thing. Roasting asparagus brings out it's best flavor. Huh. I never thought to roast it. I've boiled it, microwaved it, fried it but never roasted. And this recipe was simple. Oven to 425 degrees. Toss the asparagus in 2 tsp of olive oil, sprinkle with salt and pepper. Spread on a pan and put it on the top rack for 10 minutes, being sure to shuffle them at 5 minutes.
It was the most tasty asparagus I'd ever had (no offense Marty! ~_^). It actually tasted more along the lines of broccoli, which I love. And I didn't feel bad about what I cooked it with either! You can't go wrong with that small amount of olive oil (which was just to keep it from sticking to the pan) and it just had a little salt and pepper. No butter or cheese or sauces or mixing it up with my mashed potatoes so I'd eat it. Very tasty. So if you're going to cook asparagus to have as a side with dinner, definitely roast it!
P.S.
We had Spring Asparagus w/Pasta last night and it was rather tasty. It was more soup like than I expected when I read the recipe but still very good!
I tried cooking it shortly after Matt and I were married and let's just say it was one of those meals were your husband tries it and he says "Mmm" but doesn't eat the rest and then you try it and go "Eww! What was I thinking!?" Yeah it didn't turn out so well.
A few years later I tried again but this time I was determined to make it taste good. And everything tastes good soaked in butter right? Right? >.< So I pan fried it with like a half a cup of butter and some garlic because I like garlic. I thought it turned out okay this time but it was definitely very very buttery. I was pretty sure that probably ruined the point of having asparagus.
Then I started on this diet. Asparagus were on sale so I added them to our meals. This time though, I went to google and typed in "how to cook asparagus". I found a couple articles and recipes that all said the same thing. Roasting asparagus brings out it's best flavor. Huh. I never thought to roast it. I've boiled it, microwaved it, fried it but never roasted. And this recipe was simple. Oven to 425 degrees. Toss the asparagus in 2 tsp of olive oil, sprinkle with salt and pepper. Spread on a pan and put it on the top rack for 10 minutes, being sure to shuffle them at 5 minutes.
It was the most tasty asparagus I'd ever had (no offense Marty! ~_^). It actually tasted more along the lines of broccoli, which I love. And I didn't feel bad about what I cooked it with either! You can't go wrong with that small amount of olive oil (which was just to keep it from sticking to the pan) and it just had a little salt and pepper. No butter or cheese or sauces or mixing it up with my mashed potatoes so I'd eat it. Very tasty. So if you're going to cook asparagus to have as a side with dinner, definitely roast it!
P.S.
We had Spring Asparagus w/Pasta last night and it was rather tasty. It was more soup like than I expected when I read the recipe but still very good!
Sunday, November 15, 2009
Breakfast in the Mornings
I'm not a very good breakfast eater. Glass of milk and toast or a nutri-grain bar and I'm good to go until lunch. The problem is breakfast is an important meal. It'll set the tone for how much you snack for the rest of the day and how big of a lunch or dinner you might eat. It's also important when you're dieting and exercising to not let your body think you're starving it. That will make it harder to lose weight.
But I can't help it! I just can't think about eating so much food so early in the day. Blech. I don't know why it makes me nauseous to even think about eating more than my milk and toast. So I've been working on a strategy to beat my senses. Instead of having a full 8oz glass of milk I'm only having half. And instead of two pieces of toast, I might have one. Then I replace what I'm not eating with something else. A fourth of a cup of oatmeal instead of a half cup. An orange or a banana to replace my milk fix. This has been helping me to eat just a little bit more. Over time perhaps I can have a full-on breakfast.
Another thing I'm trying to do is eat slowly. I always go do something while I'm eating breakfast. So I'm not thinking about how much food there is. I also give my body time to adjust to the meal. One bite at a time while I check my email and get situated with my work. Sometimes it can take me over a half hour to finish breakfast but at least I've eaten it.
I also try to eat a little later in the morning instead of when I first wake up. It helps me avoid that nauseous feeling I get if I eat to much in the early morning. And by early I mean anytime before 10am. So after or around 10, I can generally eat a decent sized breakfast and be okay to go. If I'm hungry before 10 I'll just grab a nutri-grain bar or a banana to munch on with some water until I have my acutal breakfast.
These methods I've been trying have actually led me to eat less over all and here's why. Eating breakfast a little later in the morning starts a chain reaction for the timing of my meals throughout the day. I eat lunch a little later, like around 1 or 2 instead of right at noon. Then, I'll eat dinner a little later like around 7 instead of at 5. So I have a snack at 3 or 4 to tide me over. Go to the gym with Matt at 5, get back at 6 in time to cook and have dinner at 7. This is very important to me because of lot of our extra eating had been coming at night. Since we used to eat dinner at 5 we would have another 'meal' around 8 or 9 just before bed because we were hungry again by then. Nowadays we generally don't even have a snack before bed.
Now I understand most people with jobs and kids have their own meal schedules to stick to and can't really follow what I've done but I wanted to post it to point out that just a small adjustment here and there could make a big difference. And it's also important to snack to tide yourself over until meal time.
But I can't help it! I just can't think about eating so much food so early in the day. Blech. I don't know why it makes me nauseous to even think about eating more than my milk and toast. So I've been working on a strategy to beat my senses. Instead of having a full 8oz glass of milk I'm only having half. And instead of two pieces of toast, I might have one. Then I replace what I'm not eating with something else. A fourth of a cup of oatmeal instead of a half cup. An orange or a banana to replace my milk fix. This has been helping me to eat just a little bit more. Over time perhaps I can have a full-on breakfast.
Another thing I'm trying to do is eat slowly. I always go do something while I'm eating breakfast. So I'm not thinking about how much food there is. I also give my body time to adjust to the meal. One bite at a time while I check my email and get situated with my work. Sometimes it can take me over a half hour to finish breakfast but at least I've eaten it.
I also try to eat a little later in the morning instead of when I first wake up. It helps me avoid that nauseous feeling I get if I eat to much in the early morning. And by early I mean anytime before 10am. So after or around 10, I can generally eat a decent sized breakfast and be okay to go. If I'm hungry before 10 I'll just grab a nutri-grain bar or a banana to munch on with some water until I have my acutal breakfast.
These methods I've been trying have actually led me to eat less over all and here's why. Eating breakfast a little later in the morning starts a chain reaction for the timing of my meals throughout the day. I eat lunch a little later, like around 1 or 2 instead of right at noon. Then, I'll eat dinner a little later like around 7 instead of at 5. So I have a snack at 3 or 4 to tide me over. Go to the gym with Matt at 5, get back at 6 in time to cook and have dinner at 7. This is very important to me because of lot of our extra eating had been coming at night. Since we used to eat dinner at 5 we would have another 'meal' around 8 or 9 just before bed because we were hungry again by then. Nowadays we generally don't even have a snack before bed.
Now I understand most people with jobs and kids have their own meal schedules to stick to and can't really follow what I've done but I wanted to post it to point out that just a small adjustment here and there could make a big difference. And it's also important to snack to tide yourself over until meal time.
Friday, November 13, 2009
Meal Plans Nov 14th-21st
Weighing In: 256
Didn't gain anything but didn't lose anything either. That's honestly better than I expected after all the calories I had last weekend. LOL
The Sweet and Sour chicken recipe(posted yesterday if you want it) we had tonight was DELICIOUS! I altered it from the recipe I posted only slightly. Didn't add the water chestnuts since Matt doesn't care for them and I used white rice instead of brown because I needed a faster cooking time. 310 calories for sweet and sour chicken ROCKS!
Okay here's this week's meal plans. I'd like to note that I always plan a reliable, easy, extra meal in case one of the other meals doesn't work out. Second thing I'd like to note is that all the recipes I post are intended to feed two and sometimes have leftovers. If you decide to do one of these meals you may need to double your ingredients! Also, I have a snack basket in which I put all our snacks. We allow ourselves 2 snacks a day whenever we feel snackish. Unless it's a hard workout day, then we can have 3. Snacks are listed at the bottom. Lastly, I noted the items that are on sale in this week's Price Chopper ad at the very very bottom.
Sat
Homemade Granola(217), Yogurt(110), Juice(110) -- 437
Sammiches(230) w/pringles(150) & milk(80) -- 460
Hamburger Buddy(326) w/Rolls(100) -- 426
Sun
Cereal(115), nutri-grain bar(140), milk(80) -- 335
Vegetarian Chili(190) Mashed Potatoes(150) w/crackers(130) & flavor water(10) -- 480
Spring Asparagus w/Pasta(334) & Rolls(100) -- 434
Mon
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammiches(230) w/pringles(150) & flavor water(10) -- 390
Artichoke, Olive & Tuna Salad(210) w/Rolls(100) & juice(110) -- 420
Tues
FakeEggs(30), Bacon(60), Toast(100) w/butter(35) & milk(80) -- 305
Mac & Cheese(180) w/carrots(35) flavor water(10) -- 225
Pizza Rollups(220) w/cucumber slices(15) & brownie(150) -- 385
Wed
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammich(230) w/Granola(108) & pears(50) -- 338
Game Hen w/Brussel Sprouts(313) & brownie(150) -- 463
Thurs
Cereal(115), Toast(100) w/butter(35), Orange(70) -- 320
Tuna Wraps(205) w/milk(80) - 490
Ham(120) & Potato Galette(220) w/Peas(35) & Ice cream(90) -- 465
Fri
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammiches(230) w/pringles(150), pudding(80), & flavor water(10) -- 470
Leftovers Misc -- Unknown
Extra
Soup(120) & Crackers(130) -- 260
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), brownie(150), Granola(217 1/2 cup)
Recipes:
(Some of them I have adapted from their original recipe but I provided a link for the ones that aren't mine entirely)
Spring Asparagus with Pasta
Recipe Source
8 ounces of angel hair or thin spaghetti pasta
1/2 red onion, finely chopped
8 medium asparagus stalks cut into 1/2 inch pieces
1/2 can of peas
1 cup of fat free mayo
1/2 cup of chopped tomato
1/2 cup feta cheese (I'm using mozzarella instead)
1 tbl extra virgin olive oil
1 tbl basil
1 tbl parsley
salt and pepper to taste
Cooking spray
Cook pasta according to package directions. Drain and transfer to an oven proof dish. Spray pasta generously with cooking spray and toss to keep from sticking. Place bowl in oven at 200 degrees to keep warm. Spray a medium skill with cooking spray and heat over medium heat. Saute onion one minute then add asparagus and peas. Saute until asparagus is bright green, about 2 minutes. Stir in tomatoes and cook until heated through. Season to taste with salt and pepper. Divide pasta into 4 bowls and top with vetables and their liquid. Sprinkle cheese over top, drizzle with olive oil. Sprinkle with parsley and basil.
Pizza Rollups
4 flour tortillas
4 tbl of pizza sauce or spaghetti sauce
2 cups of mozzarella cheese
turkey pepperoni
Spread 1 tbl of sauce on each tortilla. Spread cheese on top of sauce and pepperoni on top of cheese, about 15 slices. Roll tightly and heat in microwave for 15-30 seconds or until cheese is melted.
Game Hen w/Brussel Sprouts
Recipe Source
2 tsp thyme
1 tsp salt
1/2 tsp pepper
2 Cornish game hens, 1-1 1/2 pounds each
1 tsp butter
1 tsp extra-virgin olive oil
1/2 red onion cut into wedges
1 lb Brussels sprouts, trimmed and cut in half if large
1 tbl white-wine vinegar
Preheat oven to 375°F. Combine thyme, salt and pepper in a small bowl. Remove giblets (if included) from game hens and trim any excess skin. Loosen the skin over the breast and thigh meat and rub half the thyme mixture under the skin. Tie legs together with kitchen string. Heat butter and oil in a large roasting pan set over 2 burners on medium heat. Add the game hens and brown on all sides, turning occasionally, 10 to 12 minutes.
Add onion to the pan, transfer to the oven and roast for 10 minutes. Add Brussels sprouts and remaining thyme mixture then roast for 30-35 minutes until an instant-read thermometer inserted into a thigh registers 165°F. Transfer the game hens to a large cutting board and let rest for 10 minutes. Place the roasting pan over 2 burners on medium heat. Toss the vegetables with vinegar and bring to a simmer, gently stirring and scraping up any browned bits. Remove the string from the game hens, turn breast-side down and slice in half lengthwise using a large heavy knife, cutting straight through to the breast side. Serve the game hens with the vegetables. Serves 4.
Tuna Wraps
4 flour tortillas
4 tbl fat free mayo
2 cups lettuce or 4 romaine leafs
4 tbl of cheese (your choice, I use cheddar or mozzarella)
1 tuna creations packet, flavor of your choice
Spread 1tbl mayo on each tortilla. Divide lettuce, cheese and tuna on tortillas. Roll tightly and serve.
Potato Galette
Recipe Source
4 tsp olive oil
1 lb potatoes sliced very thinly
salt & pepper to taste
Preheat oven to 450°F. Lightly oil a baking sheet with 1 teaspoon oil. Toss potato slices with the remaining 3 teaspoons oil and season with salt and pepper. Arrange the potato slices in an overlapping 10-inch circle on the prepared baking sheet, forming a layered potato cake. Bake until tender and golden brown, 25 to 30 minutes.
Granola
Modified (I hate raisins & Coconut!) Original Recipe
3 cups Oats
1 1/2 cup nuts
1/4 cup plus 2 tablespoons dark brown sugar
1/4 cup plus 2 tablespoons maple syrup
1/4 cup vegetable oil
3/4 teaspoon salt
Price Chopper Ad Sales:
Naval Oranges 1.99 4lb bag
Klondike Potatoes 5lb bag 2/$5
Concorde Pears $0.99/lb
Best Choice Pasta 2/$3
Best Choice Instant Oatmeal 2/$3
Tyson Cornish Hens 2-pack $5.49
Healthy Choice Soups 3/$5
Honey or Virgina Ham (Deli for sammiches) 3.99 lb.
Didn't gain anything but didn't lose anything either. That's honestly better than I expected after all the calories I had last weekend. LOL
The Sweet and Sour chicken recipe(posted yesterday if you want it) we had tonight was DELICIOUS! I altered it from the recipe I posted only slightly. Didn't add the water chestnuts since Matt doesn't care for them and I used white rice instead of brown because I needed a faster cooking time. 310 calories for sweet and sour chicken ROCKS!
Okay here's this week's meal plans. I'd like to note that I always plan a reliable, easy, extra meal in case one of the other meals doesn't work out. Second thing I'd like to note is that all the recipes I post are intended to feed two and sometimes have leftovers. If you decide to do one of these meals you may need to double your ingredients! Also, I have a snack basket in which I put all our snacks. We allow ourselves 2 snacks a day whenever we feel snackish. Unless it's a hard workout day, then we can have 3. Snacks are listed at the bottom. Lastly, I noted the items that are on sale in this week's Price Chopper ad at the very very bottom.
Sat
Homemade Granola(217), Yogurt(110), Juice(110) -- 437
Sammiches(230) w/pringles(150) & milk(80) -- 460
Hamburger Buddy(326) w/Rolls(100) -- 426
Sun
Cereal(115), nutri-grain bar(140), milk(80) -- 335
Vegetarian Chili(190) Mashed Potatoes(150) w/crackers(130) & flavor water(10) -- 480
Spring Asparagus w/Pasta(334) & Rolls(100) -- 434
Mon
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammiches(230) w/pringles(150) & flavor water(10) -- 390
Artichoke, Olive & Tuna Salad(210) w/Rolls(100) & juice(110) -- 420
Tues
FakeEggs(30), Bacon(60), Toast(100) w/butter(35) & milk(80) -- 305
Mac & Cheese(180) w/carrots(35) flavor water(10) -- 225
Pizza Rollups(220) w/cucumber slices(15) & brownie(150) -- 385
Wed
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammich(230) w/Granola(108) & pears(50) -- 338
Game Hen w/Brussel Sprouts(313) & brownie(150) -- 463
Thurs
Cereal(115), Toast(100) w/butter(35), Orange(70) -- 320
Tuna Wraps(205) w/milk(80) - 490
Ham(120) & Potato Galette(220) w/Peas(35) & Ice cream(90) -- 465
Fri
Oatmeal(140) w/honey(44) & 1 cup milk(80) -- 264
Sammiches(230) w/pringles(150), pudding(80), & flavor water(10) -- 470
Leftovers Misc -- Unknown
Extra
Soup(120) & Crackers(130) -- 260
Snacks
Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), brownie(150), Granola(217 1/2 cup)
Recipes:
(Some of them I have adapted from their original recipe but I provided a link for the ones that aren't mine entirely)
Spring Asparagus with Pasta
Recipe Source
8 ounces of angel hair or thin spaghetti pasta
1/2 red onion, finely chopped
8 medium asparagus stalks cut into 1/2 inch pieces
1/2 can of peas
1 cup of fat free mayo
1/2 cup of chopped tomato
1/2 cup feta cheese (I'm using mozzarella instead)
1 tbl extra virgin olive oil
1 tbl basil
1 tbl parsley
salt and pepper to taste
Cooking spray
Cook pasta according to package directions. Drain and transfer to an oven proof dish. Spray pasta generously with cooking spray and toss to keep from sticking. Place bowl in oven at 200 degrees to keep warm. Spray a medium skill with cooking spray and heat over medium heat. Saute onion one minute then add asparagus and peas. Saute until asparagus is bright green, about 2 minutes. Stir in tomatoes and cook until heated through. Season to taste with salt and pepper. Divide pasta into 4 bowls and top with vetables and their liquid. Sprinkle cheese over top, drizzle with olive oil. Sprinkle with parsley and basil.
Pizza Rollups
4 flour tortillas
4 tbl of pizza sauce or spaghetti sauce
2 cups of mozzarella cheese
turkey pepperoni
Spread 1 tbl of sauce on each tortilla. Spread cheese on top of sauce and pepperoni on top of cheese, about 15 slices. Roll tightly and heat in microwave for 15-30 seconds or until cheese is melted.
Game Hen w/Brussel Sprouts
Recipe Source
2 tsp thyme
1 tsp salt
1/2 tsp pepper
2 Cornish game hens, 1-1 1/2 pounds each
1 tsp butter
1 tsp extra-virgin olive oil
1/2 red onion cut into wedges
1 lb Brussels sprouts, trimmed and cut in half if large
1 tbl white-wine vinegar
Preheat oven to 375°F. Combine thyme, salt and pepper in a small bowl. Remove giblets (if included) from game hens and trim any excess skin. Loosen the skin over the breast and thigh meat and rub half the thyme mixture under the skin. Tie legs together with kitchen string. Heat butter and oil in a large roasting pan set over 2 burners on medium heat. Add the game hens and brown on all sides, turning occasionally, 10 to 12 minutes.
Add onion to the pan, transfer to the oven and roast for 10 minutes. Add Brussels sprouts and remaining thyme mixture then roast for 30-35 minutes until an instant-read thermometer inserted into a thigh registers 165°F. Transfer the game hens to a large cutting board and let rest for 10 minutes. Place the roasting pan over 2 burners on medium heat. Toss the vegetables with vinegar and bring to a simmer, gently stirring and scraping up any browned bits. Remove the string from the game hens, turn breast-side down and slice in half lengthwise using a large heavy knife, cutting straight through to the breast side. Serve the game hens with the vegetables. Serves 4.
Tuna Wraps
4 flour tortillas
4 tbl fat free mayo
2 cups lettuce or 4 romaine leafs
4 tbl of cheese (your choice, I use cheddar or mozzarella)
1 tuna creations packet, flavor of your choice
Spread 1tbl mayo on each tortilla. Divide lettuce, cheese and tuna on tortillas. Roll tightly and serve.
Potato Galette
Recipe Source
4 tsp olive oil
1 lb potatoes sliced very thinly
salt & pepper to taste
Preheat oven to 450°F. Lightly oil a baking sheet with 1 teaspoon oil. Toss potato slices with the remaining 3 teaspoons oil and season with salt and pepper. Arrange the potato slices in an overlapping 10-inch circle on the prepared baking sheet, forming a layered potato cake. Bake until tender and golden brown, 25 to 30 minutes.
Granola
Modified (I hate raisins & Coconut!) Original Recipe
3 cups Oats
1 1/2 cup nuts
1/4 cup plus 2 tablespoons dark brown sugar
1/4 cup plus 2 tablespoons maple syrup
1/4 cup vegetable oil
3/4 teaspoon salt
Preheat oven to 250 degrees F. In a large bowl, combine the oats, nuts, and brown sugar. In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color. Remove from oven and transfer into a large bowl and let cool.
Price Chopper Ad Sales:
Naval Oranges 1.99 4lb bag
Klondike Potatoes 5lb bag 2/$5
Concorde Pears $0.99/lb
Best Choice Pasta 2/$3
Best Choice Instant Oatmeal 2/$3
Tyson Cornish Hens 2-pack $5.49
Healthy Choice Soups 3/$5
Honey or Virgina Ham (Deli for sammiches) 3.99 lb.
Calzones - Dough Recipe
Instead of using store bought pizza dough for the Calzones in this week's menu I used homemade. I have a bread machine that can crank out dough for me so I cannot provide you with how long to let it rise or how long to knead it but I can give you the recipe I use! And I haven't tried it yet with wheat flour but I'm sure it'd work just as well.
Calzone Dough
1 cup water
1 tbl olive or canola oil
2 1/2 cups Bread Flour
1 tsp sugar
1 tsp salt
2 1/4 tsp Yeast
That's it! I throw it in the bread machine and put it on Manual/Dough and let it go to work for me. This dough is not nearly as thick as pizza dough usually is and I found it much easier to work with. It made enough for 4 large calzones. This recipe came with the bread machine recipe book.
Calzone Dough
1 cup water
1 tbl olive or canola oil
2 1/2 cups Bread Flour
1 tsp sugar
1 tsp salt
2 1/4 tsp Yeast
That's it! I throw it in the bread machine and put it on Manual/Dough and let it go to work for me. This dough is not nearly as thick as pizza dough usually is and I found it much easier to work with. It made enough for 4 large calzones. This recipe came with the bread machine recipe book.
All Hail the Flavor Packet
Drinking water is a very important part of diet and excersize. Why? Is what I wanted to know. I understand that we need to drink and remain hydrated but I never understood what was so special about it. Doctors told me to 'Drink more water, of course!' as if I knew why drinking more water was important.
So I did what I do. I googled it! Here's a few tidbits on what I found interesting:
Okay so that's all well and good. It's nice to know there's a bunch of reasons to drink water other than just to 'stay hydrated'. But I don't like drinking water. It's...boring, for lack of a better word. But I have to drink it so how can I help it?
The answer has been right under my nose for years! Crystal Lite makes this convenient little flavor packets that you dump into a bottle of water, shake it up and drink! It's like having koolaid without the sugar! I've always had a box of them in my house just because they were tasty. I'd have one maybe once or twice a week. Now I'm having one almost every day. It's only 10 calories for a packet making it easily worth it if it helps me to drink more. And for the budget conscious like me Walmart has off brand flavor packets for cheap in a variety of flavors so you don't get bored.
Flavor packets help me drink more water. All hail the flavor packet!
So I did what I do. I googled it! Here's a few tidbits on what I found interesting:
- If you're drinking water, you're not drinking something else.
- Drinking water briefly increases your metabolism after you drink it, burning more calories for a short period. Drink more water to increase your metabolism more often.
- Drinking a big glass of water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner.
- Don't drink too much! Don't start drinking an extra gallon of water a day - that can kill you, especially if you are fasting or eating very little. Water taken in must be in balance with body salt - electrolytes.
- Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. (Okay I knew this one but it's good to point out again!)
- Transportation of nutrients / elimination of waste products produced while exercising.
- Temperature regulation while sweating.
- If you are dehydrated, your body will try to conserve water (you will retain it). This will reduce your weight loss.
- Water flushes your kidneys (kidneys purify the body of all toxins etc, if you do not drink water, the kidneys cannot function properly and then the liver starts helping out the kidneys to flush out the system and puts on hold its own function, which is to break down fat…
Okay so that's all well and good. It's nice to know there's a bunch of reasons to drink water other than just to 'stay hydrated'. But I don't like drinking water. It's...boring, for lack of a better word. But I have to drink it so how can I help it?
The answer has been right under my nose for years! Crystal Lite makes this convenient little flavor packets that you dump into a bottle of water, shake it up and drink! It's like having koolaid without the sugar! I've always had a box of them in my house just because they were tasty. I'd have one maybe once or twice a week. Now I'm having one almost every day. It's only 10 calories for a packet making it easily worth it if it helps me to drink more. And for the budget conscious like me Walmart has off brand flavor packets for cheap in a variety of flavors so you don't get bored.
Flavor packets help me drink more water. All hail the flavor packet!
Thursday, November 12, 2009
Meals for Week 1 & 2
To get caught up....
As of Nov 6th I weighed in at 256 pounds. (yay!)
And this was our meal plan for the last two weeks. This weeks will be coming in the next day or so.
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Leftover Tuna Salad(152) with apple slices(80) & flavored water(10) -- 242
Bacon, Lettuce and Apple Wraps(260) w/Cucumber slices(15), pudding(80) & juice(110) -- 725
Saturday
Bagel(260) w/ cream cheese(30), banana(110) & juice(110) -- 510
Bacon, Lettuce, Apple Wrap leftovers(260) & cookie(100) & flavored water(10) -- 370
Burgers(300) w/tator tots(100) & coleslaw(50) w/ juice(110) or milk(80) -- 560
Sunday
Nutri-grain bar(140), milk(80), banana(110) -- 330
Lunch OUT Grandma's b-day -- unknown
Paprika Shrimp & Green Beans(245) w/brown rice(100), flavored water(10) & Ice cream(90) -- 445
Monday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/pringles(150) & flavored water(10) or juice(110) -- 390- 490
Carrot Chowder(220) w/rolls(100ea) & milk(80) -- 500
Tuesday
Bagel(260) w/ cream cheese(30), banana(110) & milk(80) -- 480
Hot Dogs(200), chips(150) & coleslaw(50) w/juice(110) or flavored water(10) -- 410-510
Chicken(75) w/Oriental rice(120), asparagus(35), milk(80) & ice cream(90) -- 400
Wednesday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/carrots(35), 1 tbl ranch(70) & flavored water(10) or juice(110) -- 345- 445
Campells Broccoli & Cheese Soup(70) w/rolls(100ea) & water, milk(80) or juice(110) -- 270-380
Thursday
Cereal(115) w/milk(80), yogurt(110), kiwi(50) -- 355
Tuna Wraps(235) w/milk(80) -- 550
OUT Wendys Spicy Chicken Sandwhich no mayo(223), side salad light dressing no croutons(156) & water -- 379
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Mac & Cheese w/hot dog(280) & juice(110) -- 390
Leftovers Misc -- unknown
Saturday -Cheat weekend, anniversary
Brunch: Egg & Bacon Bagels(370) w/nutri-grain bar(140), yogurt(110), banana(110) & juice(110) -- 840
OUT Ruby Tuesday, Only ate half of everything: Wing Sampler(243- shared 60ea),
Briana- BBQ Ribs (986-493), Mashed Cauliflower(136-38), Broccoli(90-45), Root Beer(150) -- 786
Matt- Bacon Cheeseburger(1227-613) fries(323-161), Root beer 1/2 (50) -- 884
Sunday
Nutri-grain bar(140), milk(80), banana(110) -- 330
Ruby Tuesday Leftovers - 786-884
Spaghetti w/meatsauce(190), Salad(20) w/carrots(15) and ranch(140), Rolls(100) & flavored water(10) -- 465
Chocolate cake(170) w/ice cream(90) -- 260
Monday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/pringles(150), applesauce(50) & flavored water(10) -- 440
Honey-Soy Pork Steaks(260) w/Mashed Potatoes(150), veggies(90) & milk(80) -- 580
Tuesday
Cereal(115) w/milk(80), banana(110), toast(100) & butter(35) -- 440
Leftover Spaghetti(190) w/Rolls(100) & flavored water(10) -- 300
Bean Burritos w/corn, rice, salsa (225ea) & milk(80) or juice(110) -- 530-560
Wednesday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Hot Dogs(200), chips(150) & w/carrots(35), 1 tbl ranch(70) & flavored water(10) -- 465
Ham, Broccoli & Corn Calzones(350) w/milk(80), juice(110) or water(10) -- 360-460
Thusday
Cereal(115) w/milk(80), toast(100) & butter(35) -- 330
Sandwich(230) w/pringles(150), applesauce(50) & water-- 430
Artichoke, Olive & Tuna Salad(210) w/Rolls(100) & juice(110) -- 420
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Leftover Calzones(350) w/milk(80) -- 430
Sweet & Sour Chicken(345) w/rice(100) & flavored water(10) -- 455
Saturday
Cereal(115) w/milk(80), banana(110), toast(100) & butter(35) -- 440
Leftovers Misc -- Unknown
Hamburger Buddy(326) w/peas(70) & juice(110) -- 506
Snacks: Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), Cookie(100)
Recipes:
Bacon, Lettuce and Apple Wraps
1 apple sliced very thin (julienne)
1 tsp lemon juice
8 slices of turkey bacon
4 tbl fat free mayo
4 flour tortillas
4 romaine lettuce leaves
4 tbl of shredded cheese (cheddar, mozzarella, provolone, or parmesian)
Toss apples in lemon juice. Cook bacon as directed. Spread 1 tbl of mayo on each tortilla. Place 1 leaf of lettuce, 1 tsp of cheese, 2 slices of bacon and 1/4 of the apples into each tortilla. Roll tightly. Serve right away or wrap in plastic and refrigerate for later. Makes 4 (serves 2 IMO)
Paprika Shrimp & Green Beans
2 cups of green beans, timmed and cut in half
3 tbl extra virgin olive oil
3 garlic cloves, minced
1 tsp Paprika
1/2 pound of raw shrimp, peeled & deveined & tails off
16 oz can of Butter Beans or Cannellini beans, rinsed
1/4 cup of sherry vinegar or red-wine vinegar
1/4 tsp salt
1/4 cup of chopped fresh parsley
Pepper to taste
Place green bean in a microwave safe bowl. Add 1 tbl water, cover and cook for 4-6 minutes on high until tender-crisp. Meanwhile heat oil in a large skillet over medium heat. Add garlic and paprika and cook, stirring constantly until just fragrant but not browned about 20 seconds. Add shrimp and cook until pink, about 2 minutes per side. Stir in butter beans, vinegar & salt. Cook, stirring constantly until heated through. Divide green beans and top with shrimp mixture. Serve with brown or wild rice. Serves 3.
Carrot Chowder
1/2 lb. lean ground beef or turkey
1/2 tsp sugar
1/4 tsp salt
1/4 tsp pepper
1/4 cup chopped celery (1 stalk)
1/4 cup chopped onion or 4 tbl of onion powder
1 can cream of celery
1 1/2 cups shredded carrots
1 can of tomato soup
1 3/4 cup of water
1/3 tsp garlic salt
pinch of marjoram (optional)
Brown beef/turkey - drain - add sugar, salt peper. (At this point you can put everything in a crockpot and cook on low for 4-6 hours. If you don't want to crockpot it, continue...) Add celery, onions, cream of celery. Simmer 5 minutes. Add carrots, simmer 5 minutes. Add tomato soup, water, garlic salt and marjoram. Bring to a boil. Lower heat and simmer at least 1 hour. Serves 4
Chicken w/Oriental rice & asparagus
1 chicken breast
1/2 bunch asparagus
1 cup chicken stock or broth
1/2 cup of uncooked white rice
4 tbl olive oil
2 tbl chopped onion or 2 tbl of onion powder
2 tbl chopped green pepper
1/2 chopped pecans (optional)
1/2 tsp ground or rubbed sage
1 cup of chopped celery
5 oz can of chopped water chestnuts
1/2 tsp nutmeg
1/2 tsp salt
pepper to taste
Preheat oven to 425 degrees.
Add chicken stock and rice to a pot, bring to a boil then reduce heat and simmer covered for 20 minutes or until rice is done.
Meanwhile, spray a baking sheet lightly with cooking spray. Pound chicken breast to 1 inch thickness. Brush with 1 tbl olive oil then sprinkle with salt, 1/4 tsp nutmeg, 1/4 tsp of sage and pepper to taste. Place on baking sheet. Cut 1/2- 1 inch off the bottom of asparagus. Toss asparagus in 2 tbl of olive oil then spread onto baking sheet next to chicken. sprinkle with salt and pepper to taste. Place in oven, top rack. Shuffle asparagus @ 5 minutes. Remove asparagus @ 10 minutes and set aside, covered to keep warm. Flip chicken on the baking sheet, reduce the oven heat to 350 degrees and cook chicken for 5 more minutes.
When rice is done, heat remaining olive oil in a non-stick skillet. Saute onion and celery over moderate heat for 3 minutes. Stir in green pepper, pecans, sage, water chestnuts, nutmeg, and pepper to taste. Heat through. Fluff with fork and serve with chicken on top and asparagus on side. Serves 2
Honey-Soy Pork Steaks
2 pork chops or steaks 1 inch thick
2 cloves of garlic, minced
2 tbl onion
2 tbl soy sauce
1 tbl honey
Combine all ingredients in a plastic bag. Seal bag and place in fridge for 4 to 24 hours. Remove steaks/chops from marinade, discard marinade. Grill over medium heat, 7 min per side.
Bean Burritos w/corn, rice, salsa
1/2 cup of cooked ground beef or turkey
1 can fat free refried beans
6 flour tortillas
1/2 can of corn, whole kernal
1/2 can of sliced olives
1 green onion, chopped
1 tomato, chopped
Romaine or Iceberg lettuce
1/3 cup of Mozzarella cheese (part skim or fat free)
1/2 cup of cooked rice
4 tbl salsa
Combine beans, beef and corn in a microwave safe bowl. Cover and microwave on high 3-5 minutes until hot. Divide and spread mixture on the tortillas. Add rice, cheese, lettuce, tomato, olives, onion, and top with salsa. Roll or fold closed. Serves 3-4.
Ham, Broccoli & Corn Calzones
4-6 oz of lunchmeat-type ham of your choice, chopped
1 1/2 cups chopped broccoli florets
1 can corn, whole kernal
1 cup shredded mozzarella cheese (part skim or fat free)
2/3 cup ricotta cheese (part skim or fat free)
4 green onions, chopped
3 tbl dried basil
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
Flour for dusting
20 oz Pizza dough (storebought or home made)
2 tsp of oil
Preheat oven to 475 degrees. Coat 2 baking sheets with cooking spray.
Combine ham, broccoli, corn, mozzarella, ricotta, green onions, basil, garlic powder, salt and pepper in a large bowl. On a lightly floured surface divide dough into 4 pieces. Roll each piece into an oval. Divide filling mixture into four and place filling on one half of the dough, leaving a 1 inch border on the edge. Brush borders with water and fold the top half over the filling. Fold edges over and crimp with a fork to seal. Make several small slits in the top to vent steam. Brush each calzone with oil and transfer calzones to baking sheets. Bake for 8 minutes with one pan on the top rack and the other on the bottom. Then switch them and cook another 8 minutes or until golden brown. Let cool before serving.
Artichoke, Olive & Tuna Salad
1-12 ounce can or 2- 6 oz cans of chunk light tuna, drained and flaked (ie, break up gently with fork)
1 cup chopped canned artichoke hearts
1/2 cup chopped or sliced olives
1/3 cup fat free mayo
2 tsp lemon juice
1/2 tsp of dried oregano
Combine all ingredients in a bowl, stir until mixed well. Serves 3
Sweet & Sour Chicken
1/2 cup of uncooked rice
2 tbl canola oil
4 tbl sweet and sour sauce
1/2 pound chicken tenders, cut into small pieces and breaded lightly
4 cloves garlic, minced
2 tsp ginger
1 cup chicken broth
6 cups of bite size pieces of vetables (fresh or frozen; thawed) such as peas, broccoli, bell peppers
1- 5 oz can of chopped water chestnuts, drained
Combine rice and 1 cup of chicken broth/stock in a pot and bring to a boil. Reduce heat and simmer covered until rice is done. (20 min white rice, 1 hour brown rice usually, check package) Meanwhile, heat 1 tbl oil in a large skillet over med-high heat. Add chicken and cook 2 minutes on each side or until done. Remove from pan and set aside. Add 1 tbl of oil to pan, add garlic, ginger and cook for 20-30 seconds. Add vegetables, reduce heat and simmer until veggies are cooked to desired tenderness. Add sweet and sour sauce and chicken. Heat through and serve on top of rice. Serves 2.
Hamburger Buddy
3 cloves of garlic, finely minced
2 medium carrots, finely chopped
10 ounces of white mushrooms, finely chopped
1 onion roughly chopped
1 lb lean ground beef
2 tsp dried thyme
3/4 tsp salt
1/4 tsp pepper
2 cups of water
1- 14 oz can beef broth, divided
8 oz whole wheat elbow noodles
2 tbl Worcestershire sauce
2 tbl flour
1/2 cup fat free sour cream
1tbl chopped parsley or green onions for garnish
Cook beef in a large skillet or dutch oven over medium-high heat. Drain then return to pan. Stir in chopped veggies, salt, pepper and thyme. Cook, stirring often until the veggies start to soften, about 5 to 7 minutes. Stir in water, 1 1/2 cups of broth, noodles and Worcestershire sauce. Bring to a boil. Cover, reduce heat to medium-low and cook. Stir occasionally until pasta is tender 8-10 minutes.
Whisk remaining broth and flour together in a small bowl until smooth. Stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often until sauce is thickened, about 2 minutes. Serve with sprinkled green onions or parsley.
I'd like to please note that these are not my recipes. I'm not that creative. They are printouts from a collection of recipes in my cupboard that unfortunately don't have names attached to them. In the future I will do the best I can to properly give credit where credit is due.
To health and good eating! Enjoy!
As of Nov 6th I weighed in at 256 pounds. (yay!)
And this was our meal plan for the last two weeks. This weeks will be coming in the next day or so.
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Leftover Tuna Salad(152) with apple slices(80) & flavored water(10) -- 242
Bacon, Lettuce and Apple Wraps(260) w/Cucumber slices(15), pudding(80) & juice(110) -- 725
Saturday
Bagel(260) w/ cream cheese(30), banana(110) & juice(110) -- 510
Bacon, Lettuce, Apple Wrap leftovers(260) & cookie(100) & flavored water(10) -- 370
Burgers(300) w/tator tots(100) & coleslaw(50) w/ juice(110) or milk(80) -- 560
Sunday
Nutri-grain bar(140), milk(80), banana(110) -- 330
Lunch OUT Grandma's b-day -- unknown
Paprika Shrimp & Green Beans(245) w/brown rice(100), flavored water(10) & Ice cream(90) -- 445
Monday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/pringles(150) & flavored water(10) or juice(110) -- 390- 490
Carrot Chowder(220) w/rolls(100ea) & milk(80) -- 500
Tuesday
Bagel(260) w/ cream cheese(30), banana(110) & milk(80) -- 480
Hot Dogs(200), chips(150) & coleslaw(50) w/juice(110) or flavored water(10) -- 410-510
Chicken(75) w/Oriental rice(120), asparagus(35), milk(80) & ice cream(90) -- 400
Wednesday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/carrots(35), 1 tbl ranch(70) & flavored water(10) or juice(110) -- 345- 445
Campells Broccoli & Cheese Soup(70) w/rolls(100ea) & water, milk(80) or juice(110) -- 270-380
Thursday
Cereal(115) w/milk(80), yogurt(110), kiwi(50) -- 355
Tuna Wraps(235) w/milk(80) -- 550
OUT Wendys Spicy Chicken Sandwhich no mayo(223), side salad light dressing no croutons(156) & water -- 379
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Mac & Cheese w/hot dog(280) & juice(110) -- 390
Leftovers Misc -- unknown
Saturday -Cheat weekend, anniversary
Brunch: Egg & Bacon Bagels(370) w/nutri-grain bar(140), yogurt(110), banana(110) & juice(110) -- 840
OUT Ruby Tuesday, Only ate half of everything: Wing Sampler(243- shared 60ea),
Briana- BBQ Ribs (986-493), Mashed Cauliflower(136-38), Broccoli(90-45), Root Beer(150) -- 786
Matt- Bacon Cheeseburger(1227-613) fries(323-161), Root beer 1/2 (50) -- 884
Sunday
Nutri-grain bar(140), milk(80), banana(110) -- 330
Ruby Tuesday Leftovers - 786-884
Spaghetti w/meatsauce(190), Salad(20) w/carrots(15) and ranch(140), Rolls(100) & flavored water(10) -- 465
Chocolate cake(170) w/ice cream(90) -- 260
Monday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Sandwich(230) w/pringles(150), applesauce(50) & flavored water(10) -- 440
Honey-Soy Pork Steaks(260) w/Mashed Potatoes(150), veggies(90) & milk(80) -- 580
Tuesday
Cereal(115) w/milk(80), banana(110), toast(100) & butter(35) -- 440
Leftover Spaghetti(190) w/Rolls(100) & flavored water(10) -- 300
Bean Burritos w/corn, rice, salsa (225ea) & milk(80) or juice(110) -- 530-560
Wednesday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Hot Dogs(200), chips(150) & w/carrots(35), 1 tbl ranch(70) & flavored water(10) -- 465
Ham, Broccoli & Corn Calzones(350) w/milk(80), juice(110) or water(10) -- 360-460
Thusday
Cereal(115) w/milk(80), toast(100) & butter(35) -- 330
Sandwich(230) w/pringles(150), applesauce(50) & water-- 430
Artichoke, Olive & Tuna Salad(210) w/Rolls(100) & juice(110) -- 420
Friday
1/2 cup Oatmeal(140) with 3 tsp brown sugar(45) or 1 tbl honey(44) & 1 cup milk(80) -- 230
Leftover Calzones(350) w/milk(80) -- 430
Sweet & Sour Chicken(345) w/rice(100) & flavored water(10) -- 455
Saturday
Cereal(115) w/milk(80), banana(110), toast(100) & butter(35) -- 440
Leftovers Misc -- Unknown
Hamburger Buddy(326) w/peas(70) & juice(110) -- 506
Snacks: Fat Free Jello Pudding, chocolate & vanilla(80), Yogurt(110), Flavored rice cakes(50), Popcorn(140), Nutri-grain Bar(140), Crackers(120), String Cheese(80), Cookie(100)
Recipes:
Bacon, Lettuce and Apple Wraps
1 apple sliced very thin (julienne)
1 tsp lemon juice
8 slices of turkey bacon
4 tbl fat free mayo
4 flour tortillas
4 romaine lettuce leaves
4 tbl of shredded cheese (cheddar, mozzarella, provolone, or parmesian)
Toss apples in lemon juice. Cook bacon as directed. Spread 1 tbl of mayo on each tortilla. Place 1 leaf of lettuce, 1 tsp of cheese, 2 slices of bacon and 1/4 of the apples into each tortilla. Roll tightly. Serve right away or wrap in plastic and refrigerate for later. Makes 4 (serves 2 IMO)
Paprika Shrimp & Green Beans
2 cups of green beans, timmed and cut in half
3 tbl extra virgin olive oil
3 garlic cloves, minced
1 tsp Paprika
1/2 pound of raw shrimp, peeled & deveined & tails off
16 oz can of Butter Beans or Cannellini beans, rinsed
1/4 cup of sherry vinegar or red-wine vinegar
1/4 tsp salt
1/4 cup of chopped fresh parsley
Pepper to taste
Place green bean in a microwave safe bowl. Add 1 tbl water, cover and cook for 4-6 minutes on high until tender-crisp. Meanwhile heat oil in a large skillet over medium heat. Add garlic and paprika and cook, stirring constantly until just fragrant but not browned about 20 seconds. Add shrimp and cook until pink, about 2 minutes per side. Stir in butter beans, vinegar & salt. Cook, stirring constantly until heated through. Divide green beans and top with shrimp mixture. Serve with brown or wild rice. Serves 3.
Carrot Chowder
1/2 lb. lean ground beef or turkey
1/2 tsp sugar
1/4 tsp salt
1/4 tsp pepper
1/4 cup chopped celery (1 stalk)
1/4 cup chopped onion or 4 tbl of onion powder
1 can cream of celery
1 1/2 cups shredded carrots
1 can of tomato soup
1 3/4 cup of water
1/3 tsp garlic salt
pinch of marjoram (optional)
Brown beef/turkey - drain - add sugar, salt peper. (At this point you can put everything in a crockpot and cook on low for 4-6 hours. If you don't want to crockpot it, continue...) Add celery, onions, cream of celery. Simmer 5 minutes. Add carrots, simmer 5 minutes. Add tomato soup, water, garlic salt and marjoram. Bring to a boil. Lower heat and simmer at least 1 hour. Serves 4
Chicken w/Oriental rice & asparagus
1 chicken breast
1/2 bunch asparagus
1 cup chicken stock or broth
1/2 cup of uncooked white rice
4 tbl olive oil
2 tbl chopped onion or 2 tbl of onion powder
2 tbl chopped green pepper
1/2 chopped pecans (optional)
1/2 tsp ground or rubbed sage
1 cup of chopped celery
5 oz can of chopped water chestnuts
1/2 tsp nutmeg
1/2 tsp salt
pepper to taste
Preheat oven to 425 degrees.
Add chicken stock and rice to a pot, bring to a boil then reduce heat and simmer covered for 20 minutes or until rice is done.
Meanwhile, spray a baking sheet lightly with cooking spray. Pound chicken breast to 1 inch thickness. Brush with 1 tbl olive oil then sprinkle with salt, 1/4 tsp nutmeg, 1/4 tsp of sage and pepper to taste. Place on baking sheet. Cut 1/2- 1 inch off the bottom of asparagus. Toss asparagus in 2 tbl of olive oil then spread onto baking sheet next to chicken. sprinkle with salt and pepper to taste. Place in oven, top rack. Shuffle asparagus @ 5 minutes. Remove asparagus @ 10 minutes and set aside, covered to keep warm. Flip chicken on the baking sheet, reduce the oven heat to 350 degrees and cook chicken for 5 more minutes.
When rice is done, heat remaining olive oil in a non-stick skillet. Saute onion and celery over moderate heat for 3 minutes. Stir in green pepper, pecans, sage, water chestnuts, nutmeg, and pepper to taste. Heat through. Fluff with fork and serve with chicken on top and asparagus on side. Serves 2
Honey-Soy Pork Steaks
2 pork chops or steaks 1 inch thick
2 cloves of garlic, minced
2 tbl onion
2 tbl soy sauce
1 tbl honey
Combine all ingredients in a plastic bag. Seal bag and place in fridge for 4 to 24 hours. Remove steaks/chops from marinade, discard marinade. Grill over medium heat, 7 min per side.
Bean Burritos w/corn, rice, salsa
1/2 cup of cooked ground beef or turkey
1 can fat free refried beans
6 flour tortillas
1/2 can of corn, whole kernal
1/2 can of sliced olives
1 green onion, chopped
1 tomato, chopped
Romaine or Iceberg lettuce
1/3 cup of Mozzarella cheese (part skim or fat free)
1/2 cup of cooked rice
4 tbl salsa
Combine beans, beef and corn in a microwave safe bowl. Cover and microwave on high 3-5 minutes until hot. Divide and spread mixture on the tortillas. Add rice, cheese, lettuce, tomato, olives, onion, and top with salsa. Roll or fold closed. Serves 3-4.
Ham, Broccoli & Corn Calzones
4-6 oz of lunchmeat-type ham of your choice, chopped
1 1/2 cups chopped broccoli florets
1 can corn, whole kernal
1 cup shredded mozzarella cheese (part skim or fat free)
2/3 cup ricotta cheese (part skim or fat free)
4 green onions, chopped
3 tbl dried basil
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
Flour for dusting
20 oz Pizza dough (storebought or home made)
2 tsp of oil
Preheat oven to 475 degrees. Coat 2 baking sheets with cooking spray.
Combine ham, broccoli, corn, mozzarella, ricotta, green onions, basil, garlic powder, salt and pepper in a large bowl. On a lightly floured surface divide dough into 4 pieces. Roll each piece into an oval. Divide filling mixture into four and place filling on one half of the dough, leaving a 1 inch border on the edge. Brush borders with water and fold the top half over the filling. Fold edges over and crimp with a fork to seal. Make several small slits in the top to vent steam. Brush each calzone with oil and transfer calzones to baking sheets. Bake for 8 minutes with one pan on the top rack and the other on the bottom. Then switch them and cook another 8 minutes or until golden brown. Let cool before serving.
Artichoke, Olive & Tuna Salad
1-12 ounce can or 2- 6 oz cans of chunk light tuna, drained and flaked (ie, break up gently with fork)
1 cup chopped canned artichoke hearts
1/2 cup chopped or sliced olives
1/3 cup fat free mayo
2 tsp lemon juice
1/2 tsp of dried oregano
Combine all ingredients in a bowl, stir until mixed well. Serves 3
Sweet & Sour Chicken
1/2 cup of uncooked rice
2 tbl canola oil
4 tbl sweet and sour sauce
1/2 pound chicken tenders, cut into small pieces and breaded lightly
4 cloves garlic, minced
2 tsp ginger
1 cup chicken broth
6 cups of bite size pieces of vetables (fresh or frozen; thawed) such as peas, broccoli, bell peppers
1- 5 oz can of chopped water chestnuts, drained
Combine rice and 1 cup of chicken broth/stock in a pot and bring to a boil. Reduce heat and simmer covered until rice is done. (20 min white rice, 1 hour brown rice usually, check package) Meanwhile, heat 1 tbl oil in a large skillet over med-high heat. Add chicken and cook 2 minutes on each side or until done. Remove from pan and set aside. Add 1 tbl of oil to pan, add garlic, ginger and cook for 20-30 seconds. Add vegetables, reduce heat and simmer until veggies are cooked to desired tenderness. Add sweet and sour sauce and chicken. Heat through and serve on top of rice. Serves 2.
Hamburger Buddy
3 cloves of garlic, finely minced
2 medium carrots, finely chopped
10 ounces of white mushrooms, finely chopped
1 onion roughly chopped
1 lb lean ground beef
2 tsp dried thyme
3/4 tsp salt
1/4 tsp pepper
2 cups of water
1- 14 oz can beef broth, divided
8 oz whole wheat elbow noodles
2 tbl Worcestershire sauce
2 tbl flour
1/2 cup fat free sour cream
1tbl chopped parsley or green onions for garnish
Cook beef in a large skillet or dutch oven over medium-high heat. Drain then return to pan. Stir in chopped veggies, salt, pepper and thyme. Cook, stirring often until the veggies start to soften, about 5 to 7 minutes. Stir in water, 1 1/2 cups of broth, noodles and Worcestershire sauce. Bring to a boil. Cover, reduce heat to medium-low and cook. Stir occasionally until pasta is tender 8-10 minutes.
Whisk remaining broth and flour together in a small bowl until smooth. Stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often until sauce is thickened, about 2 minutes. Serve with sprinkled green onions or parsley.
I'd like to please note that these are not my recipes. I'm not that creative. They are printouts from a collection of recipes in my cupboard that unfortunately don't have names attached to them. In the future I will do the best I can to properly give credit where credit is due.
To health and good eating! Enjoy!
Cenula Valeo; My journey to good health begins
My name is Briana and I created this blog as a way of sharing with my friends, family and the world, my journey to health and good eating. I chose two latin words to name my blog. I think they fit nicely for what I intend to do.
Cenula - [a little meal]
Valeo -[to be strong , vigorous, in good health]
I put them both together and with a little wordplay (*wink*) we have Cenula Valeo; By small and simple meals are good health and wellness brought to pass.
So what is it I intend? First some background!
As some of you may know, I've been diagnosed with Polycystic Ovary Syndrome (PCOS). Finally finding out what was wrong was a huge relief to me and now I'm on a mission to control it. PCOS prevents me from ovulating which in turn prevents me from becoming pregnant. My husband and I have wanted to have kids for a while now and we hope that this journey will take us in that direction. My loving hubby is joining me on this path to health.
First order from my doctor was to get exercise. We have no excersize equipment at home and with winter looming ahead of us we deemed it practical to put a gym membership in the budget. We found a great SnapFitness center just a few minutes away. The staff, atmosphere and equipment are perfect for what we need. And to top it off, we got a free personal consultation with a personal trainer who spoke with us, tested us and then showed us what we needed to do to reach our goals. Right now Mon, Wed, Fri we are doing a hard workout with strength training and cardio. Tue, Thur and sometimes Saturday we just spend 45 minutes on the treadmill in a 'long cardio' session. My meal plans are now done accordingly with more sustaining foods and snacks for hard workout days.
The second order from the doctor was to begin a weight-loss diet program. The doctor was not specific and after spending a week trudging through diet plans and meal options online I decided to go with the tried and true calorie counting method. To be honest, counting calories did not sound like fun. And it isn't. But it's free and it is pretty easy. There are tons of free tools out there to help me on my way.
I found, for the last three weeks that we've been carefully counting calories, that if I'm going to go through all this work of meal planning and excersize....then I might as well share it with everyone. So if you're looking for some help planning healthy meals or just need an idea for dinner tonight because you're totally brain-dead...then look no further! Feel free to stop by anytime and see what we're having for breakfast lunch and dinner this week or to just stay in touch with us on our journey.
We began our workout on Oct 17th. I weighed in at 263 pounds. I plan to weigh in once a week from here on out to keep track of how I'm doing. My goal is 100 pounds by the end of June 2010 (and hopefully loose my batwing arms too!)
We began our meal planning about 2-3 weeks ago, keeping in mind our budget and doing our best to shop healthy and shop the sales. My daily calorie goal is 1100-1550 per day.
Cenula - [a little meal]
Valeo -[to be strong , vigorous, in good health]
I put them both together and with a little wordplay (*wink*) we have Cenula Valeo; By small and simple meals are good health and wellness brought to pass.
So what is it I intend? First some background!
As some of you may know, I've been diagnosed with Polycystic Ovary Syndrome (PCOS). Finally finding out what was wrong was a huge relief to me and now I'm on a mission to control it. PCOS prevents me from ovulating which in turn prevents me from becoming pregnant. My husband and I have wanted to have kids for a while now and we hope that this journey will take us in that direction. My loving hubby is joining me on this path to health.
First order from my doctor was to get exercise. We have no excersize equipment at home and with winter looming ahead of us we deemed it practical to put a gym membership in the budget. We found a great SnapFitness center just a few minutes away. The staff, atmosphere and equipment are perfect for what we need. And to top it off, we got a free personal consultation with a personal trainer who spoke with us, tested us and then showed us what we needed to do to reach our goals. Right now Mon, Wed, Fri we are doing a hard workout with strength training and cardio. Tue, Thur and sometimes Saturday we just spend 45 minutes on the treadmill in a 'long cardio' session. My meal plans are now done accordingly with more sustaining foods and snacks for hard workout days.
The second order from the doctor was to begin a weight-loss diet program. The doctor was not specific and after spending a week trudging through diet plans and meal options online I decided to go with the tried and true calorie counting method. To be honest, counting calories did not sound like fun. And it isn't. But it's free and it is pretty easy. There are tons of free tools out there to help me on my way.
I found, for the last three weeks that we've been carefully counting calories, that if I'm going to go through all this work of meal planning and excersize....then I might as well share it with everyone. So if you're looking for some help planning healthy meals or just need an idea for dinner tonight because you're totally brain-dead...then look no further! Feel free to stop by anytime and see what we're having for breakfast lunch and dinner this week or to just stay in touch with us on our journey.
We began our workout on Oct 17th. I weighed in at 263 pounds. I plan to weigh in once a week from here on out to keep track of how I'm doing. My goal is 100 pounds by the end of June 2010 (and hopefully loose my batwing arms too!)
We began our meal planning about 2-3 weeks ago, keeping in mind our budget and doing our best to shop healthy and shop the sales. My daily calorie goal is 1100-1550 per day.
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