Sunday, November 27, 2011

A twist on Sloppy Joe's....

We were tired of Thanksgiving leftovers (only because we've been eating them for a week since my family had Thanksgiving early!).... back to real life, and healthier options.... We opted for Turkey Sloppy Joe's tonight.... Only we don't put the sloppy joe meat on bread.... We usually just eat it with a little Parmesan Cheese sprinkled on top, and have a salad with it -- Delish!  My boyfriend recently tried it with black beans in it -- turned out pretty good.  Tonight we had left over canellini beans in the fridge, so we threw those in -- turned out YUMMY!  Super simple & Delish!

Ground Turkey
Sloppy Joe Seasoning (we don't use the canned mix - we use the powder seasoning)
can tomato paste
1/2 can canellini beans (drained & rinsed)

Brown turkey -- add tomato paste, seasoning, & beans -- simmer until sauce thickens up.... ENJOY! 

241 Calories
8g Fat
19g Carbs
8g Fiber
251mg Sodium
29g Protein

Creamy Mexican Chicken

What's easier than a meal you can pop in the crock pot and let that do the work?!  I found this recipe online and LOVED it!  My boyfriend loved it too.... You can eat it alone, or serve it over rice.... Would also make fantastic filling for a burrito!   We ate ours sans rice or tortilla - but topped it with some shredded Mexican blend cheese, and my boyfriend put some Fat Free Sour Cream on his.  Delish!

1lb boneless chicken breast (I put mine in frozen)
1/2 cup salsa (any variety)
1 bag frozen corn
1 can black beans - drained & rinsed
1 can diced tomatoes w/chilis
chili powder
salt & pepper
1/2 block reduced fat or fat free cream cheese
1 small onion, diced

Add chicken to crock pot - and then add all other ingredients - except cream cheese - plus some water.  Cook on high 3-4 hours, on low 7-8 hours. 
Then, shred chicken - and mix in cream cheese, cook another 15-20 minutes

Makes 6 servings
181 Calories
2g Fat
24g Carbs
5g Fiber
17g Protein

Tuesday, November 22, 2011

Today's Menu - *11/22/2011*

So my friend has convinced me I need to post my menu's sometimes -- so here's another one.....  I don't think she believes I actually eat.... ;)

Exercise - 120 Calories burned - walk with the dog

Breakfast - 186 Calories
Egg Whites w/onions, mushrooms, shredded mexican blend cheese, and black bean & corn Salsa
2 clementines

Snack - 118 Calories
Zucchini Sauteed & topped with Prego Light Smart Spaghetti Sauce & Part skim Italian blend cheese

Lunch - 419 calories
1 can tuna fish w/1/2 tbsp light mayo, lettuce, & black bean & corn salsa in a high fiber/low carb wrap
Dannon oikos key lime greek yogurt w/dry oatmeal mixed in

Snack - 70 Calories
2 Clementines

GYM - arc trainer & treadmill (cardio day) - 891 Calories burned

Snack - 355 Calories
Jr. Chocolate Frosty Smoothie (from the gym)
VitaTop - CranBran

Dinner - 591 Calories
Creamy Mexican Crock Pot Chicken (chicken, corn, black beans, tomatoes, salsa, etc)
Salad (spinach, mushrooms, onions, croutons, fat free caesar italian dressing)

Snack - 215 Calories
Dannon Oikos Vanilla Greek Yogurt, chocolate protein powder, cocoa powder, dark chocolate chips

Total: 1974 Calories

Saturday, November 19, 2011

Sweet Potato Casserole

I got this recipe from somewhere - I can't remember where - it's not mine - I just wanted to share it because it's so tasty delicious - easy - and won't ruin your diet!

*I put extra marshmallow's on it because it's pretty - but the nutrition information below is based on the amounts called for in the recipe.  Make it look like this - no one at your Thanksgiving will even know you put a healthy twist on things!! :)

Makes about 10 servings

5 med sweet potatoes - peeled
1/2 cup golden raisins
1tsp agave (I just used honey though)
1/4 tsp cinnamon
pinch nutmeg
pinch allspice
8oz can crushed pineapple - drained
2Tbsp chopped pecans
1 cup mini marshmallows
1/2tsp Splenda brown sugar blend

Cut potatoes in chunks - boil until soft.  Drain, and return to pot.
Preheat oven to 400.
Mash potatoes - add raisins, spices, agave (Or honey) & pineapple.
Spray baking dish with nonsitck cooking spray, spoon in potatoes, sprinkle with pecans & marshmallows.
Bake for about 15 minutes.

132.6 Calories
1.8g Fat
29.5g Carbs
2.7g Fiber
15.4mg Sodium
1.5g Protein

Pumpkin Pie Mouse

I have been thinking about how exactly to make this for weeks.... But I had to get my bootay in gear because tomorrow is my family's Thanksgiving dinner at my Grandma's house.  Sooo I came up with this - and it seems to be a winner!

about a cup of canned pumpkin
2/3 scoop protein powder (I used body fortress vanilla whey protein)
2 - 6 oz containers Vanilla Greek Yogurt
1 container Fat Free cool whip (I used the store brand)
pumpkin pie spice (to taste)
drizzle honey
cinnamon to taste
about 1/2tsp Splenda brown sugar blend

Combine all ingredients in mixing bowl.  I'm freezing mine - but you can just refrigerate (for something like a watergate salad texture)

Makes 8-10 servings
(based on 10 servings)
89 Calories
.3g Fat
14.7g Carbs
2.2g Fiber
39.9mg Sodium
5.5g Protein

Black Bean Protein Brownies

I've made black bean brownies before - with a box of brownie mix & a can of black beans.  They are delish.  But I wanted something with a little more this time - like more protein.  These are from scratch - and they are amazing. 

1 can black beans - drained, rinsed (I used Great Value - yep. walmart)
3 eggs
1/2 c butter (I used Smart Balance Light)
4Tbsp Cocoa (I used Nestle Toll House)
1 cup Dates
1tsp Vanilla
3 Scoops protein powder (I used Body Fortress Whey Protein - Chocolate)
pinch salt (I used sea salt)
Hershey's Special Dark Chocolate Chips

Preheat oven to 350. 
Boil dates for about a minute - this way you can easily remove the skin.
  Then, combine all ingredients (except chocolate chips) in a blender, and blend until smooth -- will look like normal brownie batter.
Spray dish/pan with nonstick cooking spray.   Pour batter into pan.
Bake for about 30 minutes (test done-ness with a toothpick in the center - once it comes out clean, they are done). 
Makes 8 servings (of course you could cut them smaller and cut calories)

230 Calories
9g Fat
25g Carbs
2g Fiber
18g Protein

Pumpkin Protein Muffins!!!

I found this recipe online - but modified it a bit for myself....
These are loaded with protein -- whole grains -- fiber.... Win-WIN!!

I made these for Thanksgiving at my Grandma's house tomorrow -- I tried one tonight - so good!  Not overpoweringly sweet - but just sweet enough - with a hint of pumpkin!

makes 12 muffins
1 cup oatmeal (chop in food processor until almost flour-y consistency)
5 scoops protein powder (I used Vanilla)
1 tsp baking powder
cinnamon (to taste)
pumpkin pie spice (to taste)
3 egg whites
1 cup pumpkin
1/2 cup no sugar added applesauce
honey (to taste)
splenda brown sugar blend (1/2-1 tsp to taste)

Preheat oven to 375.  Combine all ingredients.  Bake for 15-20 minutes.

Whip/stir about 1/2 container Cream Cheese Icing.  Pipe onto muffins (you dont' need fancy tools for this - you can just put the icing in a zip lock baggie, and cut the corner off - squeeze onto muffins).

Each muffin contains about....
131 Calories
3g Fat
15g Carbs
11g Protein

*Note - you can make these without the icing (86 calories, 8g carbs, 1g fat, 11g protein) for breakfast or a snack anytime as well - they are quite tasty, I just added the icing because they are a healthy dessert option for Thanksgiving!

Wednesday, November 16, 2011

Pumpkin Enchiladas! (Vegetarian & Low Fat!)

I came across a recipe online that inspired this idea (One of the fabulous members on MyFitnessPal posted her recipe - I tweaked it to make it my own).  I can't believe how good this came out!  I thought it sounded good, but I wasn't completely sold on the pumpkin in a more savory dish as I haven't ever had that before - but it's fantastic!  Even though it has no meat, it's very filling and full of protein!!

1 head cauliflower, cut into large florets
olive oil (I used the spray)
onion - thinly sliced or chopped
1 can cannellini beans, drained, rinsed
6 oz plain Greek Yogurt
1/4 cup Shredded mexican blend cheese
4oz can Diced Green Chiles
Garlic powder
Low Carb High Fiber Tortillas

For the sauce -
1/2 cup pumpkin
2tbsp cooking cream (I used Philadelphia Santa Fe)
1/2 Cup Vegetable broth (I used swanson organic)
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cumin

Preheat oven to 450.
Spray cauliflower, add salt & pepper -- roast for about 45 minutes, turning half way through.

Cut into small pieces once you take it out of the oven.

Lower oven to 350.

Saute onions until carmelized.

In a large bowl, combine beans (I ran mine through the food processor to get them mashed up), cauliflower, yogurt, cheese (save some for topping), chiles, onion, & seasonings. 

Make sauce - combine sauce ingredients in another bowl, whisk until well blended.
Spread a little sauce in the bottom of the dish. 

Stuff tortillas w/filling and place in dish seam side down.  Pour remaining sauce on top - sprinkle on remaining cheese.

Cover with foil, bake for 30 minutes at 350.  Remove foil, and cook for another 15 minutes.

I made this into four pretty stuffed tortillas (There was a bit of stuffing left over) - but if you like yours less stuffed, you can make more - But that will change the nutrition information because of using an increased number of tortillas).

289 Calories
7g Fat
47g Carbs (23g Net Carbs)
24g Fiber
531mg Sodium
25g Protein

Tuesday, November 15, 2011

Chocolate Peanut Butter IceCream FAKEOUT!

Ok, so, seroiusly - this could totally take the place of icecream for me!  Have you ever had that chocolate icecream with the peanut butter swirl through it?  It's pretty stinkin good (of course it's been nearly a year since I've had anything like that!)  ;)  But this totally reminded me of it.....   Not only does this make a perfect snack to satisfy that sweet tooth, it's also a perfect pre- or post-work out snack!!

2/3 of a cup Dannon Oikos Greek Yogurt (I used plain)
2 TBSP Peanut Wonder Low Sodium Peanut Butter
1/3 scoop protein powder (I used Body Fortress Whey Protein - vanilla)
3/4 TBSP Cocoa Powder (I used Nestle Toll House)
Hershey's Special Dark Chocolate Chips

Combine all ingredients in a bowl - except chocolate chips - mix until smooth/well blended.  sprinkle a few chocolate chips on top - freeze for about an hour.  Will probably not be frozen all the way through - but that makes it easy to stir up a bit and make extra creamy again.  When you stir this up, it almost creates a 'whipping' effect, and it seems to make SO MUCH!  Dig in and enjoy!

307 Calories
7g Fat
31g Carbs
2g Fiber
175mg Sodium
30g Protein

A note about the ingredients --
Yogurt - I used plain, but when I make it again, I'll probably use vanilla.
You could also use chocolate protein powder.
You can use any kind of peanut butter you want -
keep in mind, any changes to the ingredients will change the nutrition information.

Yesterday's Menu - 11/14/2011

I wanted to post this because yesterday I ate over 1900 calories! And I weighed one pound less when I jumped on the scale this morning..... Just want to emphasize my point that you should not starve yourself to lose weight!!

Breakfast - 145 Calories
Egg white roll up - Egg whites, shredded mexican blend cheese, turkey bacon
Dannon Oikos Vanilla Greek Yogurt (a couple spoonfulls)

Snack - 160 Calories
Dannon Oikos Key Lime Greek Yogurt (1 container)

Lunch - 413 Calories
3 Bean Turkey Chili
Roast Beef Wrap (Carb Balance Tortilla, 3 slices roast beef, horseradish mustard, spinach, ranch dressing, onion)
Salad (romaine, mushrooms, onion, kraft free caesar italian dressing, salad toppins)

GYM - burned 1075 calories in exercise yesterday - morning walk with the dog, 60 minutes on the elliptical at the gym, 25 minutes of cleaning (including vaccuming, laundry, etc)

Snack/Recovery - 320 Calories & 46g Protein
Body Builder Shake

Dinner - 632 Calories
3 Bean Turkey Chili (about 2 servings - with fat free sour cream & shredded cheese)
salad (romaine, fat free ranch dressing, mushrooms, onion)

Snack - 262 Calories
Protein Packed Puddin (recipe posted earlier today)
handful of Raw Almonds

Egg White Roll-Up!

I made this yesterday and it was so good I had to make it again today and share the goodness!   Although it's pretty simple, it's very tasty.  It kind of reminds me of an Egg McMuffin - but without the bread - and all the extra calories and what not.
9 TBSP Egg Whites (3 servings)
1 slice Turkey Bacon
sprinkle shredded cheese (I used Mexican blend)
In small frying pan, let egg whites cook - flip over when they start to firm up.  Let them cook flat, so you'll be able to roll up - almost forms an egg tortilla! :)  Place egg white "tortilla" on a plate, and sprinkle some cheese on so it can get melty.  Cook Turkey bacon - I only cook it for about 20-30 seconds on each side (this leaves it kind of the texture of the Canadian Bacon on the egg mcmuffin) -- Place bacon in midlde of egg whites, and roll up - Enjoy!
128 calories
4g Fat
3g Carbs
0g Fiber
19g Protein
441mg Sodium
You could easily put the egg/bacon/cheese on a Thomas' Better Start High Fiber English Muffin -- This would change the nutrition information a bit - but still not bad!!  It'd make it.....
228 Calories
5g Fat
28g Carbs
8g Fiber
23g Protein
661mg Sodium
Compared to McDonald's Egg McMuffin --
300 calories
12g Fat
29g Carbs
2g Fiber
18g Protein
840mg Sodium
Ours is 72 Less calories, 7g less fat, 1g less carb, 6g more fiber, 5g more protein, AND almost 200mg less sodium!  Much better for you - and you can make it in less time than you can go through the drive thru at Mickey D's!

Monday, November 14, 2011

Protein Packed Puddin.

We all want a sweet treat once in a while right?  I like to balance out anything with carbs with some protein and fiber - and this does the job!  It's a yummy frozen treat too, that easily takes the place of icecream....

1 snack pack - Jell-o Live Active Sugar Free Pudding Milk Chocolate Bliss (Even has probiotics! SCORE!!)
1/4 cup Dannon Oikos Vanilla Greek Yogurt
1/2 Scoop Chocolate Protein Powder (I use Body Fortress)

Combine all ingredients --Stir until well blended -  put in the freezer for an hour or so -- ENJOY!!

178 Calories
2g Fat
32g Carbs
3g Fiber
270mg Sodium
24g Protein

**Keep in mind, if you change any of the ingredients/brands, you'll also change the nutrition information, so keep that in mind if you track that stuff like I do.  

Lunch Wrap With A KICK!

ahhh.... I haven't had this in a while - but it's so tasty, so I had to post it!!

This is way tastier than Arby's - way healthier - and a lot cheaper too!  If you don't like horseradish you can tweek it but it really gives it a nice kick!!

1 Carb Balance Low Carb Tortilla
3 slices Deli Roast Beef
Spinach or Lettuce (I used Spinach today)
Horseradish Mustard
Fat Free Ranch Dressing (I used Market Pantry - It's my fave!)
*Optional* Reduced Fat Cream cheese

*I didn't have any on hand today, but it is delish if you spread about half a TBSP of Reduced Fat Cream Cheese down the center of the tortilla to start - but you don't have to - that will change the nutrition info below a bit but won't add too many calories so well worth it!

Layer in the roast beef, ranch dressing (just about half a TBSP), lettuce or spinach, and Horseradish Mustard -- roll up -- and ENJOY!!  This is great paired with a salad or some other vegetable for a filling & healthy lunch!  You could easily make this in the morning and take this for lunch - tastier and more interesting than a normal boring pb&j sandwich!  :)

169 Calories
4g Fat
20g Carbs
13g Fiber (SCORE!)
570mg Sodium
10g Protein

Thursday, November 10, 2011

***Today's Menu.... November 10***

Just wanted to post another day's menu....

FYI - I continue to lose weight - I am now down 88.6 pounds *Woohoo*

-Egg white omelet w/black bean & corn salsa, laughing cow light queso fresco & chipotle cheese wedge
-Dannon Oikos Vanilla Greek Yogurt (1/3 cup) - Vanilla protein powder (1/3 scoop) & a sprinkle of Bear Naked Fit Granola - vanilla almond crunch
212 Calories

Mini Babybel Light Cheese
82 Calories

2 servings of Spaghetti Squash Taco Salad (refried beans, spaghetti squash, onion, salsa (black bean & corn), sprinkle of mexican shredded cheese, fat free sour cream, romaine lettuc, mild taco sauce
413 Calories

Jell-o Sugar Free Live Active w/Probiotics Chocolate bliss pudding w/vanilla protein powder
70 calories

Today's WorkOut - 773 calories burned
walking uphill at 3.5mph 30 minutes
walking upstairs 10 minutes
stationary bike moderate effort 31 minutes

Post Gym Snack
Body Builder Protein shake - 255 calories (and 44g Protein!)

Sloppy Joes made with ground turkey & black beans
salad - romaine, lettuce, onion, croutons, kraft free caesar italian
500 Calories

raw almonds
weight watchers string cheese
292 calories

total calories - 1824
minus exercise 773
net calories 1051

Spaghetti Squash Taco Salad - Oh no she didn't!

Yes I did!
I posted yesterday on MyFitnessPal that I had my Spaghetti Squash Marinara - one of my friends suggested spaghetti squash with salsa - so I just took it to a whole different level!

Spaghetti Squash Taco Salad -- No Shell of course -- but full of flavor!

1/4-1/2 cup refried beans
1.5 cups Spaghetti Squash
1Tbsp Taco Sauce
2-4 tbsp Salsa (I used Black bean & white corn salsa from WalMart!)
Romaine Lettuce
sprinkle of Shredded mexican cheese
slice onion - chopped
1.5 Tbsp Fat Free sour cream

I heated beans & squash separately.... Then started layering in bowl -- first beans, topped with squash.  Added taco sauce, then lettuce, onions, cheese, salsa & sour cream.

Dig in and enjoy!!

231 Calories
4g Fat
44g Carbs
9g Fiber
9g Protein
979mg sodium

**High in sodium due to salsa & beans!  I would like to mash some beans on my own and use them instead to cut the sodium.... But the salsa is YUM!  Just watch your sodium intake for the rest of the day! :)

Wednesday, November 9, 2011

Spaghetti Squash Marinara

Ok so this was my first time making spaghetti squash -- and SUCCESS!
I had to do some research on how to cook it - but I ended on a pretty easy method. It turned out awesome!

This is an excellent side dish - or can take the place of pasta (as I've done here)

Preheat oven to 375.
Cut spaghetti squash in half - while uncooked.  Remove seeds.  I then put a little bit of the Smart Balance Light butter on the fleshy side, and some salt & pepper.
Bake, Fleshy side down, for 45 minutes to an hour, until tender.
Skin of squash will be VERY HOT so be careful.  Remove flesh with a fork.... It just shreds right up and becomes all noodle-y!
Top with Spaghetti sauce (I used 3/4 cup Prego Light Smart Traditional Spaghetti Sauce) *Can also add some parmesan or Italian Style Shredded Cheese (as I did here).

(I used half of the spaghetti squash - or about three cups - in my dish here for lunch)

223 Calories
2.7g Fat
48.2g Carbs
11.1g Fiber
748.7mg Sodium
7.8g Protein

Serve with a salad - perfect lunch or dinner!

Saturday, November 5, 2011

Today's Menu....

One of my friends asked me the other day to start posting what I eat in a day.  She said that it would help her put all the food ideas together and eat healthier.  I hear this a lot.... People have trouble putting a healthy day of eating together - even though they know what kinds of foods are healthy.  I think part of the problem is most people don't realize what food's are actually unhealthy - besides the obvious (candy, fast food, etc).  So I decided that periodically I would post what I ate for the day.  So here goes....

Unfortunately, today was an off day because I am in the process of moving in with my boyfriend.  Ideally, you will eat breakfast within 30 minutes of getting up in the morning.... Then have a snack 2-3 hours later, then have lunch a couple hours after that.... and then another snack 2-3 hours later, and then dinner - possibly another snack later if you so desire. 

Breakfast -
Dannon Oikos Nonfat Greek Yogurt (Vanilla) w/a little Bear Naked Fit Vanilla Almond Crunch Granola & a small banana -- 234 calories, 13.9g Protein

(had an intense workout at the gym this morning)

Snack -
Luna Bar - Chocolate Peppermint Stick - 180 Calories, 8g protein
Cool Blue G2 Gatorade to drink

Lunch - (this is awful, but it's better to eat something instead of nothing!)
Spice Cake - 273 Calories
Hershey's Miniatures - 4 pieces - 168 Calories

Snack -
Quaker Quakes - Sweet Chili - 5 Pieces - 36 Calories

Dinner - Out to Dinner - Salad bar w/entree --
Salmon Filet - 110 Calories
Small Baked Sweet Potato w/little bit of Brown Sugar - 80 Calories
Salad (iceburg, mushrooms, eggs, kidney beans, cucumber, onion, carrots, ranch dressing, sunflower seeds) -- ~620 Calories

Snack -
Blue Bunny Fudge Bar - 90 calories

I log everything I eat - I use MyFitnessPal (it's amazing!) - so although today is not a great menu, a few important things....
1 - You acn eat healthy when you go out!
2 - Eat something for breakfast!  High protein is ideal - BUT if it's between eating nothing and eating a donut - eat the donut.
3 - ALWAYS eat something after you work out -- it aids in recovery and is terribly important!  I eat something EVERYDAY after I work out - without fail - and I continue to lose weight. I burned around 800 calories at the gym today.... PLUS I spent over an hour moving my stuff over to the new place - That's another 895 calories used.   I would not have made it through the rest of the day if I hadn't eaten!  FEED THE MACHINE!
4 - I am UNDER my calorie allowance for the day!