Tag Archive for 'vegetables'

Healthy Meals Around Town

Published on March 14, 2011 in Food Tips. 0 Comments Tags: , , , , , , , , , , , , , .

We’re all busy and can’t be organized all the time!…. at least not enough to always pack healthy snacks and meals for the road, pool, lunch break, etc. I compiled a list of healthy meals you can find in restaurants around Lutherville. The meals I chose are all 350 calories or less, and contain 10gr of fat or less, and a healthy dose of protein! I hope this helps you stay on track with your nutrition goals even when you have to grab something out fast!

Subway- veggie, turkey breast, or chicken breast sub on wheat.

Wendy’s- grilled chicken sandwich, jr hamburger, small or lg chili

Panera- low fat veg black bean soup, low fat chicken noodle soup, mediterranean veggie sand,smoked turkey breast on sourdough, classic café salad, Asian Chicken salad

Starbucks – oatmeal w/ fruit or nuts and brown sugar, spinach, tom, feta egg wrap, chicken and veggie wrap,reduced fat turkey bacon and egg sandwhich

Pizza Hut- one slice cxheese (the natural), one slice veggie lover or cheese(hand tossed)

Qdoba- chicken soft taco, ckicken tortilla soup, naked chicken burrito

Chick-fil-A – chargrilled chicken sand, six nuggets, chicken garden salad, southwest chargrilled salad

Dunkin Donuts- egg white turdey sausage flatbread, egg white and cheese on english muffin, egg white and ham on english muffin

Taco Bell- grilled chicken soft taco, grilled steak soft taco

Black Bean and Quinoa

Published on March 10, 2011 in Recipes. 0 Comments Tags: , , , , , , .

This meal is  quick to prepare, has a ton of protein without the saturated fat from a meat source, and it tastes awesome! I double the recipe and have it for lunch too!

2 T olive oil

1/2 c onion

1/4c green pepper

2 garlic cloves (I use more to taste)

1 15 oz can black beans (undrained) Goya brand is best

3/4c water

1 tsp oregano

1 packet Sazon Goya withour Annatto

1 T white cooking wine

Quinao(follow directions on box ot prepare necessary serving size for your family)

Heat oil in ssaucepan and add onion, peppers and garlic. Cook until tender (10 min) and then stir in remaining ingredietns(except quinoa). Bring to a boil and reduce heat to medium for 10 min. SErve over the prepared quinoa.

Super Bowl Sunday Recipes

Published on February 2, 2011 in Blog and Recipes. 1 Comment Tags: , , , , , , , , , , , .

Although The Ravens aren’t in the Super Bowl this year, game day is still an excuse to get together with friends and have a feast. Here are some more great recipes for finger foods that won’t last long! Try some of them and save yourself a ton of calories without missing the full fat versions.

Avocado Salsa Dip:

chopped avocado

low fat feta cheese

fresh salsa (medium or spicy)

Mix ingredients together and serve with baked or low fat (whole grain)tortilla chips.

Edamame-Avocado Dip (courtesy of Sue Smith)

12 oz frozen shelled edamame (thawed)

medium avocado (2 for a party size)

1/4 cup chopped red onion

3T lemon or lime juice

2T cilantro

salt and pepper to taste

chopped tomato

Combine first 6 ingredients in a blender or food processor. Top with tomatoes and serve cold.

Buffalo Chicken Pizza (courtesy of Hungry Girl.com)

wheat pita

1/2 tsp dry ranch dip mix

1 wedge laughing cow swill cheese (room temp)

2 oz chopped chicken (or more)

1 tsp Franks Hot Sauce

1 T parm cheeds

1 T scallion

Preheat oven to 350. Combine ranch and swiss and spread on pita. Mix chicken with hot sauce and scatter on pita. sprinkle with parmesan. Bake for 10-12 min and sprinle with scallion to serve.

Sausage and Pepper Heroes (courtesy of FamilyCircle.com)

1 large green pepper, cored, seeded and cut into slices

1 large onion sliced

1 package hot or sweet turkey sausage

3 T olive oil

3 T Balsamic Vinegar

1/2 tsp salt

1 tsp ital seasoning

1/4 red pepper flakes

1 package Arnold whole wheat Sandwich Thins

Brown sausage in olive oil and add green peppers, onion, and balsamic vinegar. Cook a few minutes until carmelized. Add italian seasoning, pepper flakes and salt and pepper. Spoon mixture into the Thins and serve.

Football Food Done Right

Published on January 14, 2011 in Food Tips and Recipes. 0 Comments Tags: , , , , , , , , , .

Happy Friday…..GO RAVENS! We’re all going to be watching the Ravens on Sat and with a Ravens game comes party/tailgate food! You don’t have to sabotage your week of workouts all in one evening! If it’s wings you love- I swear by Hungry Girl’s version. Go to HungryGirl.com and type in Buff Chick Hot WIng Dip or Buffa-low Chicken strip salad. ( Recipes reposted below as well) I take the dip to every party and it’s always a huge hit.  It’s all the taste of regular wings without all the fat and calories…..try it and let me kown how y ou like it! The site also has some great pizza recipes or  if you order in….have a piece of pizza.. cheese or veggie and don’t feel bad about it! DO feel bad if you eat three or four slices througout the evening!!! :) EAt “cleanly during the day(whole foods and fruit and veg) and enjoy the pizza that evening!

 

Have a great weekend- be mindful of what you eat and keep your goal in sight! You don’t have to deprive yourself everyday- remember the 90% rule!

 

Buff Chick Hot Wing Dip

PER SERVING (1/15th of recipe, about 1/4 cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein –PointsPlus™ value 2*

After receiving tons of emails about a famous (and fatty) Frank’s RedHot dip, we HG-ized it for your (and our!) chewing pleasure. This stuff tastes JUST like Buffalo wings…

Ingredients:
Two 9.75-oz. (or 10-oz.) cans 98% fat-free chunk white chicken breast in water, drained
One 8-oz. tub fat-free cream cheese, softened
1/2 cup Frank’s RedHot Original Cayenne Pepper Sauce
1/2 cup shredded part-skim mozzarella cheese
1/4 cup fat-free ranch dressing
1/4 cup fat-free Greek yogurt (Fage 0% is the best!)

Directions:
Preheat oven to 350 degrees.

Place cream cheese in a medium bowl and stir until smooth. Mix in Frank’s RedHot, mozzarella cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined. Spoon mixture evenly into a deep 8-inch by 8-inch baking dish.

Bake in the oven for 20 minutes, or until mixture is heated through. Stir well and enjoy!

P.S. We love dipping carrot sticks and red bell pepper chunks into this dip, but we’ve also dunked baked tortilla chips into it and used it as a sandwich spread!

MAKES 15 SERVINGS

HG Alternative! To make this dish FAST, skip the oven altogether. Prepare dip according to the directions, but in a microwave-safe dish. Then microwave uncovered on high for 5 minutes (stopping and stirring halfway through cooking), or until hot.

 

HG's Buffa-low Chicken Strip Salad
HG’s Buffa-low Chicken Strip Salad
Buffalo Thrill
Super-fatty chicken on top of a salad bogged down with cheese, fried tortillas, and creamy dressing = NOT okay. Our chicken is tasty and lean and lies comfortably on a bed of deliciously dressed salad. Mmmmm! Without further ado, we give you… HG’s Buffa-low Chicken Strip Salad!

Ingredients:
1/4 cup Fiber One bran cereal (original)
Dash garlic powder, or more to taste
Dash onion powder, or more to taste
One 4-oz. raw boneless skinless lean chicken breast cutlet, pounded to 1/3-inch thickness
2 tbsp. fat-free liquid egg substitute (likeEgg Beaters Original)
3 cups chopped romaine lettuce
1/4 cup chopped tomato
1 tbsp. crumbled blue cheese
1 tbsp. precooked real crumbled bacon (likethe kind by Oscar Mayer)
3 low-fat baked tortilla chips, slightly crushed
1 tbsp. Frank’s RedHot Original Cayenne Pepper Sauce
2 tbsp. fat-free ranch dressing
Optional: salt and black pepper, to taste

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Place cereal in a sealable bag, remove air, and seal. Using a rolling pin or meat mallet, crush cereal through the bag to a breadcrumb-like consistency. Add garlic powder and onion powder. If you like, add salt and pepper. Seal and shake to combine. Set aside.

Place chicken in a bowl and top with egg substitute. Coat both sides of the chicken and then give it a shake to remove excess egg substitute. Transfer to the bag with the crumbs, seal, and shake to thoroughly coat both sides with crumbs.

Place chicken on the baking sheet and bake in the oven for 10 minutes. Carefully flip chicken and return to the oven for an additional 10 minutes, until crispy and cooked through. Set aside.

Meanwhile, place lettuce in a bowl and top with tomato, cheese, bacon, and crushed chips. Set aside.

Pour hot sauce onto a small plate. Once cool enough to handle, coat both sides of the cooked chicken with sauce. Slice and place on top of your salad. Serve with ranch dressing and enjoy!

MAKES 1 SERVING
Serving Size: 1 salad with dressing (entire recipe)
Calories: 309
Fat: 7g
Sodium: 1,277mg
Carbs: 33.5g
Fiber: 11g
Sugars: 4.5g
Protein: 36g

PointsPlus value 8*

HG FYI: Yes, we know this salad has a lot of sodium, but it’s still an amazing swap for the original. (Have you SEEN how much the Chili’s version has?!) If you want to cut salt, ditch the dressing and/or use less hot sauce.


Nutrition Pitfalls

Published on January 13, 2011 in Blog and Food Tips. 0 Comments Tags: , , , , , , , , .

Here are some very common reasons we get off track with nutrtion. Check the list and take  note of  your  habits. Which ones do you need to work on or change?

1. Carryout/pre-prepared food- these foods are high in salt, fat and calories. It’s important to know what you’re eating. Before you head to a restaurant, check the nutrition content of some meals that appeal to you and know what you’re getting.

2. sleep deprived- having too little sleep raises the  level of cortisol in your bloodstream which is linked to abdominal fat storage.

3. Too little calories- when you consume too few calories, your body goes into starvation mode. Your metabolism slows and your body will also pump  out cortisol which, again, increases abdominal fat storage. A healthy range for most women is about 1500 calories. Where do your calories fall in line?

4. Trigger foods- we all have one or many foods that we can’t just eat a little bit of and be satisfied. Mine happens to be peanut M & M’s. There’s no way I can stop at one or a few! Identify your trigger food and keep it out of the house.  If it’s not there- you can’t eat it! I’m not saying never eat what you love…just have a plan to not keep it around all the time!

5. Unprepared for the week- plan, plan, plan! Use your down time on the weekend to shop for groceries/healthy snacks and chop, bag and store the food you will need for the week. Boil eggs for a quick snack, cut up veggies/fruit to snack on, put single servings of pretzels or whole grain crackers in a bag, etc.  We’re all busy, the more prep you do on Sunday, the easier time you’ll have eating healthy during the week. Remember- nobody is perfect….strive to eat well 90% of the time!

6. consuming too much sugar- too much sugar in the bloodstream spikes insulin level. Insulin moves the sugar out of your bloodstream and stores whatever isn’t used for energy as fat! Eating sweets at night is not a good idea b/c you are much less active and less likely to burn it off. But, don’t stop eating fruit…it contains fructose which is processed a little differently in the body.  I recommend using a natural sugar called Truvia or PureVia. It does not cause an insulin spike and is zero calories. It’s not an artificial sweetner and does not contain any chemicals. Check your lables…if HFCS or sugar is in  the top 5, avoid it when possible!

7. Too many carbs- well….the wrong carbs anyway. Carbs are good for you-your body needs them for energy. Eliminate white products from  your diet and replace them with whole grain and  whole wheat. Eliminating carbs entirely will just make you crave them more- aim to eat protein with every meal and get all or most of your carbs from whole foods (fruit, vegetables and whole grains)

Try writing your meals and snacks down for three or four days- take a look at what you eat and get a ballpark of how many calories your eating and where those calories are coming from. It’s a great way to see if you are on the right track and see if you’re eating enough fruit/veg/protein/dairy.  You can’t change what you don’t know- take the challenge and start logging your food! I’d be happy to take a look at it and offer suggestions if necessary.

My recovery week meal plan!

Published on January 8, 2011 in Blog and Food Tips. 1 Comment Tags: , , , , , , , , , , , , , .

It was a long week being  down and out with a nasty sinus infection!  With no appetite to eat all week and no energy to workout I’m feeling rather weak and tired! I’m planning healthy meals and snacks this week for a quick recovery. Thought I’d share what i’ll be eating.  You can modify it to meet your needs, but all the meals will include lean protein, complex carbs, and whole foods to get me back in fighting shape!

Here are some key items for your grocery list: Egglands Best eggs, Better Oats brand Raw oatmeal(Safeway),Arnold Whole Wheat bread, low fat cottage cheese, non fat plain greek yogurt-Fage or Chobani brand(I add berries and Pure Via to sweeten), natural peanut buter, Nature’s Path organic Optimum cereal-blueberry, leanest ground beef you can find- either 93% or higher, low sodium turkey breast-natural, lots of veggies and berries, frozen veggies, wheat pasta, MorningStar veggie burgers, and seafood.

Breakfast-eggs and veggies w/whole grain toast, steel cut oats w/berries, high protein cereal w/berries(Optimun Power-blueberry, Kashi Go Lean), natural peanut butter and jelly sand(crushed berries), hard boiled egg and a banana

snacks- 3 cup pop smart popcornw/15 almonds or pecans, banana w/1 T natural peanut butter, low sodium turkey breast wrapped around carrots,celery, or 3 slices advocado, 1 C low fat cottage cheese w/berries, 1/4 c hummus with carrots or cucumber, spinach pie(recipe on blog below), greek yogurt(plain non fat)w/Truvial , 10 almonds and berries)

Lunch-tuna fish mixed w/1 T light mayo and mustard and celery and carrots on an Arnold Thin,& greek yogurt w/berries, MorningStar Farm black bean burger with let, tom and eadamame on side, green sald with lots of veggies, 4 slice advocado and grilled chicken breast or salmon.

Dinner- spaghetti(whole wheat noodles)  and  meatballs & side salad, grilled salmon with brown rice or noodles and  spinach, shrimp and snow peas w/side salad(recipe on blog), chicken fajitas (use low fat wheat tortillas w/ no hydrogenated oil), italian veggie bean soup (recipe below)

Ital Veggie Soup:

1.reduced sodium veg broth (3 c)

2.can no salt added diced dtomatoes

3. 2 c frozen mixed veggies (your choice)

4. 1 can kidney beans and 1 can chickpeas

5. 3 cups pre washed baby spinach

6.1/2 head green cabbage chopped(optional but good)

7. Ital seasoning to taste and pepper

8. 2T parm cheese (optional to sprinkle on top)

Pour veg broth, tomatoes and frozen veggies  in a large saucepan over high heat. Cover and cook for 2 minutes. Add the beans and spinach(& cabbage), cover and cook for 2 minutes .Add pepper and ital seasoning to taste. Ladle soup into a bowl and sprinkle with parmesan.

Avoiding holiday Weight Gain

Published on November 21, 2010 in Blog and Food Tips. 0 Comments Tags: , , , , , .

The holiday season is upon us!  With that comes great food, lots of cheer(wine), shopping, and lets face it, STRESS! I thought now would be a good time to talk about how to avoid holiday weight gain, the guilt over holiday weight gain, and illness that often comes from too much stress and lack of sleep.  Why do I specify these three things?  Because I’ve had all three in the past, and have vowed not to let it happen again.

The main reasons people gain weight over the holiday is overeating, excess alcohol, and lack of exercise. I’m sure there are other reasons, but I find these to be the main culprits.  I’ll use myself as an example.  I usually go home for the holidays (Christmas) where my Italian mom is not happy if you aren’t eating.  There’s an abundance of cookies, cake, homemade bread, candy…..then there’s the homemade lasagna, bread dipped in olive oil, and endless wine…..you get the picture.  Look, I enjoy eating healthy….but all my willpower and healthy food choices go out the door with all that temptation in front of me.  I used to say “It’s once a year…I’m never home…I never eat like this.” To top it all off, when I’m at my parents… I’m not working, not running around doing errands or cleaning. ….. I’m relaxing and  I was more sedentary.  I don’t think about food like that  that anymore(see tip #6 &7)and, although I’m more relaxed, and spending more time with family, I always find the time to exercise on my own and with the kids(playing outside).

In years past, I ALWAYS got sick around the holidays. I’m a Type A personality……I’m not happy if I’m not busy.  I wake up early and go to bed too late.  When I’m in bed, I’m thinking about what I need to do or planning my next bootcamp class.  It’s hard for me to relax, unless I’m on vacation in a remote location!!  I got sick in years past, b/c I didn’t recognize my personality type and kept pushing on without taking care of myself.  It’s all about finding a balance and making choices.  If you asked my husband, he’d tell you i’m not balanced and that I work too hard….BUT- I know longer get sick around the holidays and I no longer gain the excess weight and no longer have guilt over eating my mom’s lasagna.

Here are my  tips for having a happy, healthy holiday!

1. Start shopping now!  Try to accomplish at least one holiday task a day.  Don’t wait until the week before and try to get it all done. You will literally make yourself sick and won’t get the sleep you desperately need.

2. Choose a healthy edible gift for neighbors and friends.  Instead of baking cookies and bread that you know you will nibble on, try making a spice rub, marinade, or homemade jam.

3. Eat a healthy snack before going to a party!  Have a yogurt, piece of turkey, apple with peanut butter.  This will help you avoid heading straight to the  food table when you arrive and will also decrease the chance of overeating.

4. Create time for exercise…don’t fit it in.  Continue with your regular exercise schedule….get up early and get it done.  You will feel so much better during the day.  You will have more energy and less stress…guaranteed!

5. Avoid the food court in the mall.  I just saw a clip on the news that really grossed me out….unsanitary food court booths….not to mention that most choices available area high in fat and calories.  I always keep healthy snacks in the car(almonds, beef jerky, fruit) to tie me over until I get home.  I always plan what I’m going to eat for the day, and have a snack before running my errands to avoid making an unhealthy choice at the food court or  drive thru.

6. Get enough sleep! I know  I said earlier, I wake up early and go to  bed too late ….BUT, espcially around the h olidays, I make every effort to go to bed by 10 Mon-Thurs.  If I don’t, I pay for it, my husband and kids pay for it, I  get sick and  I’m not prductive.  I know this about myself and make every effort to get at least 7 hours of sleep.  Know yourself…know  how much sleep you need to be happy and productive, and stick to it

6. Around the holidays, I allow myself to  eat yummy “holiday food.”  It’s not the food that will make you gain, it’s the portion of food you consume.  I like pizza and  I eat it, but I stick to one or two pieces.  I  love my mom’s lasagne, – but i eat it slowly and stop before I’m stuffed.  If I eat athe lasagne, I dont’  eat the cake and cookies after.  It’s all about choices and feeling good!  I dont feel good when I eat lasagne, bread, cake and wine.

7. Think of food in terms of fueling and nurishing your body, not as a void to mindlessly fill.  You only get one body…take care of it and give it  the nutrition it needs to last.

7. Exercise- yes I’m repeating #4. It’s that important! It reduces stress, helps you sleep better, makes you lean and stronger and gives you more energy throughout the day!  Why wouldn’t you exercise for 30-45 min to gain these benefits?

Follow these additional suggestions given to me from class participants!

*Chew gum whild cooking or shopping!  The mint deters you from putting something else in your mouth!

*Carry a healthy snack and h2o in your purse while shopping and you won’t be tempted to eat junk food from the mall.

*Continue to eat regularly throughout the day.  Don’t starve yourself before the big Thanksgiving meal and you’ll be less likely to overeat.

Have a wonderful Thanksgiving….we all have many things to be thankful for!  I thank you for your continued commiment to exercise and for your positive attitudes and willingness to work hard!  I look forward to seeing each of you throughout the holiday season!

Budget Friendly Ways To Eat Healthy

Published on August 15, 2010 in Blog. 0 Comments Tags: , , , .

Leading a healthy lifestyle includes strength training, cardio,  flexibility, and good nutrtion.  If you are taking my bootcamp class, you have the first three covered.  I often post info on healthy eating, but sometimes hear,”how do I eat on a budget?”  Here are some tips:

1. Buy healthy items when they are on sale, even if you don’t need them right away.  This will help avoid buying something for a recipe last minute, at a much higher price.

2. Purchase frozen items (poultry, veggies, fruit).  Frozen produce actually retain vitamins and minerals more than canned or even fresh!   Frozen produce is processed at its peak in terms of freshness and nutrition whereas fresh can lose nutrient content during the time between harvest, arrival to store, and then home.

3. Buy produce at your local farmers market

4. Buy produce that is in season.  If you buy organic, check the list of heavily sprayed items.  The one’s lower on the list don’t necessarily need to be purchased organic.http://www.living-foods.com/articles/twelvelist.html