On a personal note…

Anything in life worthwhile takes a lot of effort, motivation and determination!  Think about it.  Whether it being going to work, relationships, finding time to exercise, cooking a meal, running a marathon, it all takes huge amounts of work and discipline!  It is the same with changing your way of eating, breaking the bad habits. 

One of my major accomplishments (out of a handful), in my lifetime so far was giving up cigarettes!  Hard to believe I was a pack a day smoker for years (so long ago, I almost forgot I used to smoke)!  Anyway, giving up the sweets reminded me of that awful smoking addiction, the first two weeks  of cold turkey were certainly the hardest.   It did get easier!  I often think that some people think I am obsessed with my new eating regime! When I reflect on my smoking history - Oh, I’ll just have one cigarette and then I would have another and before I knew it I was smoking again and would have to start all over again – 2 more weeks of hell.  I guess that scenario helps me keep it all in perspective and helps me keep away from my downfalls, especially the sweets!  During the Holiday season, I did indulge a few times, probably a few too many, but with weighing myself almost everyday, being extra careful the next meal and keeping up with my exercises I was able to maintain my weight! Keep stepping away from the temptations and lunge into a HEATHY HAPPPY NEW YEAR!

Cheers and a SIP of Champagne!

Triceps…

You know that part of your arm that jiggles when you wave!   I do this exercise with my 6-pound medicine ball, but feel free to use your weights/dumbbells, with whatever pound you are comfortable with.

You can do these standing or seated.  I prefer standing because when I am done with these I use my medicine ball to do my squats.  Whichever way you prefer you need to keep your upper body straight, come on use those abdominal muscles!  Hold the weight in both hands and take the weight straight up overhead with the arms next to the ears.
Lower the weight behind your head until elbows are at about 90 degree angles.
Squeeze the triceps to straighten the arms without locking the joints. Slowly return to the original position.  Do as many as you can and just keep adding more each time you do them!  Before you know it you will be proud to go sleeveless and wave!

COOKIES…

Now that everyone is deciding to watch what they eat after Xmas so they look good for News Years, what do they do ... torment the rest of us and bring in their leftover cookies to the office!  I was explaining this scenario to my friend (who will remain anonymous) and she gave me a great tip that I need to share.  "Think of all of it being baked in dirty kitchens."  I walk by these evil cookies and LOL!  It's all about playing mind games with your self - whatever works!  I used to walk by the cupcakes, wave and say, "You look mighty tasty today" and kept on walking!  Just think it will all be over soon, when everyone really decides to go on the diets and get rid of all the bad things in their own homes!  I know I've done it. 

One of the biggest mistakes I used to make over the Holidays was “I’m not going to think about what I am eating and worry about it on January 1st,” that proved to add at least 10 pounds to my waistline every year!  This year I took one day, one meal and one snack at a time.  I chose my battles the best I could and if I did splurge at one meal, I was very cautious at the next!

Our Xmas Brunch…

LATKES – potato pancakes, since we didn’t have the Goose Xmas Eve, I was spared the latkes made in goose fat!  Bob made a healthy version, potatoes, onions, 1 tablespoon of whole-wheat flour and 1 egg.  He sautéed the mixture over a very high heat skillet using the cooking sprays.  A slice of Canadian bacon and a sunny side up egg, a new inspired version of eggs benedict!

Xmas Eve continued…

OMG!  The Trout was amazing!  Bob smoked the trout in our camerons stovetop smoker with hickory chips – not too many, as to not to overpower the trout.  With only a teaspoon of oil he sautéed and steamed the haricot vert and then added the toasted almonds, we also had some roasted fingerling potatoes. Watch out Goose, the Trout might have won a new Xmas Eve tradition. Thank you Bob for another perfectly executed meal and making it healthy. I am believing that everything isn't better with butter!!!!

We missed you Nancy and Brian!  Thank you Bruce and Suzanne for dessert, the cookies with splenda were delicious! (I will not reveal how many I had, could be one could be the whole jar).

Xmas Brunch to follow…

Christmas Eve...

Our Goose went south this year! 

It saddens me to say that our Xmas Goose tradition is not going to happen this year, I won’t bore you with the details :-(.  Instead it is just Bob and myself and he found some beautiful looking trout!  All I know is that there will be smoking involved and some haricot vert (French term for green string beans) and almonds. It sounds like it could be a healthy version of TROUT AMANDINE!

Enjoy, but be careful of indulging!

Hallway lunges…

People think I am crazy, but I am determined to find ways to keep in shape during the Winter.  We have some long hallways at work and I decided if I am not pressed by time, I will lunge my way down the corridors; I try and do these every other day!  It is the quintessential butt-shaping and thigh and hip-trimming exercise!  Stand with your feet shoulder width apart and keep your core stable.  Take a large step forward with your left foot.  Inhale as you sink down until your thigh forms a right angle with your shins.  Exhale as you push back up through your front heel, return to starting position.  Do the same with your right foot and eventually you will make it to your destination!

Oven Baked Spanish Tortilla…

These are so easy to make, great for breakfast and also a great tapas dish for entertaining. 

This recipe serves 16 tapas size!
Pre-heat oven to 375 degrees
Spray a skillet with oil and add 1 diced red bell pepper, 1 diced yellow bell pepper, and 1 large clove of garlic and some scallions, onions or leaks.
Beat 5 large eggs together with 1/2-cup fat free yogurt, 4 ounces of manchego cheese, chives if you have them, and 1 large potato, boiled, peeled and diced. Stir in the sautéed veggies and season with salt and pepper to taste.  We also add the smoked Spanish paprika for additional flavor.  Prepare your baking pan with foil, spray with oil and pour the mixture onto the baking pan.  Bake for 30-40 minutes, or until golden brown, puffed, and set in the center.  Remove from the oven and let cool and set.  Run a spatula around the edges, then invert onto a cutting board, browned side up and peel off the foil.  If you want to add some heat, just dice up a jalapeno or cayenne pepper to the mix!  Keep in mind there is cheese involved and not to over indulge.

Splurge at the Farmers Market…

My 50-cent carrots - purple, orange and yellow, a beautiful healthy sunrise!  I came home, washed them, and sprayed a baking sheet with oil, salt and pepper to taste, set the oven at 375 degrees and baked for 35 minutes.  I also found some cute mini sweet potatoes that I added to the mix.  Now if I can just willpower myself not to eat them all before I make a big salad, they will make for a tasty and vibrant addition (they really are beautiful when you cut them)!

BTW from 12/18/09…
I was able to find the Marukan unseasoned Rice Wine Vinegar at Broadway Supermarket (4879 North Broadway).  Sorry – I got the last one,  I hope it is just a seasonal thing!

On the Lookout…

My convenient Asian market is out of my two favorite items that I am in desperate need of!  Off to find Rice Vinegar (unseasoned) and Ponzo, which is a citrus marinade. Both have zero calories and are a great addition to many of my vinaigrettes!

To Be Continued...
(will let you know what I find)


Until Monday – keep thinking Veggies and Protein!

APPLES…

“An apple a day keeps the doctor away” This old adage may be truer than you think!  There have been many studies that apples can help control weight gain, lower the risk of heart disease and fight cancer.  Me, well I just plain love apples.  I usually go for some kind of fruit for a morning snack and tis the season for apples! Also, tis the season for crazy-fattening foods everywhere, as much as I would love to grab a cookie, a handful of caramel popcorn, Holiday chocolates, I am trying my best to stay focused and go for the healthy options – grab an apple!!!!

Squats...

Let's get some more of those big muscles burning!  I added something new to my workout routine - squats!  Since the weather has turned cold and icy, going outside isn't as much fun!  I still want to keep my quads, glutes and hamstrings in shape, so squats are a great alternative. To also work the inner thigh try standing with your feet turned out in a 45 degree angle and a bit wider then shoulder-width apart.  Inhale and bring your body weight back on your heels, squat down while pushing your butt out!  Stop when your thighs are parallel to the floor, exhale as you push through your heels and squeeze your butt to rise up.  This is also a great way to maintain balance and strengthen your core!  Start off slow and when you get comfortable go ahead and add some weights!  2010 - bathing suit?

High Heat – Quick Cook…

Thank you darling Husband for a fabulous dinner last night - a wonderful medley of fresh vegetables and Mexican white shrimps.  I observed with a keen eye so that I maybe able to prepare this myself!  Fresh ginger, garlic, red bell pepper, fresh squeezed lemon, shitake mushrooms, leeks, baby broccoli, shredded cabbage and shredded carrots, 1 teaspoon of low sodium soy sauce, EVOO spray and salt and pepper to taste.  A quick sauté over high heat or if prepared in a wok – you could call it stir-fry!  Spice it up with some sriracha hot chili sauce, have a nice glass of red wine, and my favorite company makes for a fabulous dinner at home!

AHHHH the ease of “salad in a bag”…

A must have on hand at all times.  It is my lunch at least four times a week. You can find these at just about every food market. All different blends.  Right now my favorite is the Trader Joe’s CHAMPS ELYSEES – green leaf lettuce, frisee, radicchio and carrots. All I need take to work with me is my bag of salad, maybe some tomatoes, cucumbers, bell peppers, and of course a portion of protein.  My protein might be a can of tuna, or leftover smoked chicken.  If I didn’t have time to make my own vinaigrette, I always have a lemon on hand with my spray salad dressing. 

Vitamins…

I used to be about the worst person in the world at taking any kind of vitamins, let alone pills.  I would take them on and off and on and off for years.  I have finally, in my forever fifty years,  found the solution for me! CHEWABLES!  It started with the viativ calcium chews in chocolate or caramel and gummie multi vitamins.  OOPS!  Those were high in both calories and sugar.  Thank you GURU for finding the Kirkland’s sugar free chocolate calcium chews for me.   Thank you Trader Joe’s – love the Trader Darwin’s chewable multi vitamins.  I have been taking them both consistently for months!  A record for me!

Until Monday – remember eat lot’s of veggies and protein!

Stir Fry…

Out to dinner with friends to celebrate the Holidays at one of my favorite restaurants – Big Bowl, (http://www.bigbowl.com/). They have a stir fry bar which is so fabulous you basically get to make your own dinner!  You grab a bowl and go up to the vegetable bar which is mostly raw fresh veggies and fill the red bowl with as much as you can possible fit into in!  I start with the edameme, loads of mushrooms, eggplant, bamboo shoot, water chestnuts, cilantro, zucchini, green onions, red onions, broccoli, bok choy, carrots, bell peppers, bean sprouts and snow peas. (I might have left out an item or two). You get a choice of a protein and I usually go for the tofu because I know it isn’t marinated in anything.  I get the Chinese garlic ginger sauce on the side, which is the lightest sauce, use it very sparingly and brown rice also on the side.  There is always garlic chili sauce on the table which is one of my favorite condiments. The clincher to this story is – I have the restaurant steam my vegetables instead of stir frying them in any kind of oil.  It is delicious, and I know I am getting something fresh and healthy and I can still go out and enjoy great food with even greater company!

                                                      Sweet dreams for the Winter...

OK there goes my daily 40 minutes of cardio!  The first snow came on Monday and I now have to let my bike hibernate for the Winter. SO SAD! It was so wonderful riding it to work just about everyday throughout the Spring, Summer and Fall!  A great form of exercise and the best way to get around Chicago! Time to start getting on the treadmill and stationary bike. I will wait patiently for the snow to melt away and the black ice to dissipate.  Back on the bus, the only benefit - reading time!

Giving up the sweets…

I often get asked how hard was it to stay away from the sweets. I will not lie - It was not easy.  It took an enormous amount of willpower!!  Especially the first week, I swear, there were cupcakes everywhere I looked! It’s just like giving up anything that has addicting power – just give it at least two weeks and it will get easier.  Once in awhile when I do get the craving I will go for a snack pack of almonds, perhaps an apple or baby carrots and yogurt dip I might have on hand.  It is getting hard again because the Holiday season is upon us.  RESTRAIN -  RESTRAIN - RESTRAIN.  I will not admit to doing this, but, if you must - have a teeny tiny bite and throw the rest away!!!!

Salmon…

I was never a big fan of salmon and just started eating it a few years ago because of the health benefits of the famous omega 3.  I would only eat it at home when my husband would prepare it for me.  It all started with salmon planked on the grill. I very seldom order it in a restaurant because it is usually overcooked and/or drenched in butter or oil.  Now that we have the camrons stovetop smoker, (www.cameronssmoker.com) I have salmon at least once a week, not including the cans I sometimes have for lunch over a bag of salad greens.  I have even made the smoked salmon for company – yes me!  Trader Joe’s has a wonderful frozen wild caught Sockeye salmon and when in season the wild caught frozen Copper River salmon is exceptional!  So easy, just some salt and pepper to taste, add some portobello mushrooms to the smoker, steam up some broccolini (baby broccoli), have some quartered lemons and what a dinner!  You can also make a fabulous dill sauce with the fat free Greek yogurt, dill and lemon! Paired with a nice Pinot Noir and there you have it - one of the healthiest meals I have I weekly.

Lentil soup...

So I made my very first batch of turkey stock from our Thanksgiving bird. I finally found a rutabaga, added a bag of dried (green) lentils, leaks, carrots, parsnips and arugula and had myself some tasty lentil soup.  I also used one of my spicy smoked pork tenderloin portions from last night and yummy, my soup had a nice flavorful kick to it!  Lentils are a wonderful healthy food, but keep in mind they are not necessarily low in calories, yet filling, so you only need a little anyway.  I had my veggies, my protein and a healthy portion of lentils, again, another one pot meal for me!

Until Monday, remember eat lot's veggies and protein...it gets easier!

If I’m not roasting, I’m smoking!

Get out the cameron’s stovetop smoker I hope you have by now! If not - Christmas is around the corner, (http://www.cameronssmoker.com/). I smoked 2 pork tenderloins last night. I ate half of one and portioned off the rest for future meals. All I did was clean up the pork, cut away as much fat as possible and seasoned. Tonight I used salt, pepper, smoked Spanish paprika, smoked chipotle chile pepper and a dash of habanero chile pepper and some back of the yards garlic pepper. I can’t say enough about the spice house, (http://www.thespicehouse.com/), now one of my favorite Chicago stop and shops! With the smoker and the spices, and my parsnip faux fries, it was one hell of a flavorful dinner.

For anyone who has an iPhone or the  iPod touch…

Thank you SIL Lisa, I love this APP - iMapMyRide (free).  This APP kept me motivated all Summer and Fall.  I was able to use it for walking, running and biking.  It let me keep my pace and distance and was especially helpful when I was just out walking around town doing errands to indicate that extra bit of a workout!  Below is an example of my 4 mile loop...

<!-- MMF PARTNER T

Quick meal...

Trader Joe's makes the best Spicy Jalapeno Chicken Sausages; one link is only 100 calories.  In the Frozen vegetables there are the Fire Roasted Bell Peppers and Onions (3/4 of a cup only 30 calories).  These 2 items are always a stand by in our freezer for emergency meals. I sauté a small onion, salt and pepper to taste, a glove of garlic and a dash of smoked Spanish Paprika, throw in the chicken sausage and the bag of peppers and VOILA!  I cooked dinner!

 Brussel Sprouts...

I know Thanksgiving is over, but you can you ever have enough brussel sprouts!  Such an easy recipe.  When we can, and when they look good we get them still on the stalk.  To prep them all you have to do is cut off the bottoms and any leaves that look a little funky.  I throw them on a hotel pan/baking sheet, SPRAY them with olive oil, salt and pepper to taste and sometimes I add a shallot.  Bake them at 375 until they are black.  That is when they get good and caramelized and to me they are like eating candy!  IF I have leftovers, I just eat them plain or throw them in my salad.

Leftovers…

Now it is time to get IMMEDIATELY back on track!  I will do my weight training, I will do extra crunches, I will do an extra few miles on my bike and I will put the tart tartin behind me, so it doesn’t get on my behind!  Otherwise, I am fortunate that all the other leftovers are healthy and will be portioned off for to put in my salads, turkey stock for turkey vegetable tortilla soup (without the tortillas) and maybe a turkey sandwich on toasted protein bread!

Until Monday, remember think veggies and protein!

Let’s Talk Turkey…

AHHHH the start of the Holidays!  I am sure there are so many different circumstances today, going to friends or family and you don’t want to insult your host/hostess.  I am fortunate that we hostong and have a little more control over what we are preparing!  Everybody has been asking me what am I going to eat?  Well, we are preparing everything with a lot of love, and much more healthy options.  We are smoking our turkey first and then finishing it off in the oven.  Roasting the brussel spouts with some acorn and butternut squash, sugar free cranberries (I might have a tablespoon).  We decided not to do the root vegetable gratin this year.  I don’t want to deny my husband all of his pleasures, so he is making a wild rice and mushroom side for me, and still doing his traditional cornbread stuffing for himself and the guests!   And yes, I will have just one slice of the tart tartin!  Just think of today as a test of willpower! Beware of the heavy gravys, the added sugar in the already sweet potatoes, cream in the green beans and mashed potatoes, skin on the Turkey and all the pies!  If you have to indulge do it in moderation!  Good, luck and don’t gobble, gobble!

Crunches...

Dust off the big blue balance ball I know you have sitting in the corner!  Just DO IT!  Fit them into a daily routine! In the beginning, it only takes seconds!  1 crunch = 1 second.  60 crunches = 1 minute.  Who doesn't have 1 minute in each day!  (I just timed 100 crunches -1 min 6 sec) Add some twists, (right elbow to left knee, left elbow to right knee) for the obliques and I swear you will start to see the difference immediately.  While loosing the weight you want to start to tone your body. Remember, muscle will burn more calories than fat! I now have abs and not a stomach!
Got to go do my crunches :)

Hole in one – SCORE – egg in the hole!

One of my favorite breakfasts! I have One Omega3 egg in the hole of California style complete protein bread with a side of greens.  I spray a small saute pan with Pam butter spray, cut a hole in my protein bread (from trader Joe's) and fry an egg inside the hole, salt and pepper to taste.  Then I heat up one  of my many frozen portions of greens (recipe on 11/09).  Sometimes I just have an egg in the hole, or just an egg and the greens, but it is a breakfast of champions when I get to have all three!

Parsnips...

I found the best substitute for French fries - roasted parsnips!  I was never a huge fan of French fries, but put them in front of me and I would eat them!!! I could have eaten the whole tray of these!  Pre-heat the oven to 375.  Peel the parsnips and cut them into French fry size pieces, spray them with some EVOO, add a little salt, pepper and oregano.  Bake them for 30 minutes and there you have it, my version of French fries.

Fact:  Parsnips provide similar nutritional benefits as potatoes.  Some significant differences are that parsnips are lower in calories and contain only about 50 percent of the protein and vitamin C content of potatoes. However, parsnips do contain more fiber than potatoes.  Even though both parsnips and potatoes provide good amounts of B vitamins, parsnips provide a much better source of folic acid.

Weigh in...

Everyday, once a week, or do you just go by how your clothes fit? 

OK, you might think I have become obsessed but, I do weigh myself just about everyday, first thing in the morning!  There are many different opinions about this, but again, do what works for you!  "If you're easily discouraged, daily weighing might cause you to give up your attempts if you don't see rapid progress. On the other hand, if you crave control and feedback, daily weighing might satisfy more of your needs and fuel your motivation" I am not a slave to my scale, but I do like to feel more in control.  If I'm up a pound or two, I like to figure out where I might have gone wrong, it's my guideline for what I should avoid or cut back on!  My official weigh in day is Monday!  That is the day my Guru gets my diet diary and my weight.  It is a start to a brand new week with new challenges along the way!

Until Monday...

Remember keep thinking veggies and protein!

Dining out…

Not easy, but not impossible!  I never thought I would be one of "those" people who wanted to know the details of any food preparations in a restaurant.  I have learned how helpful it is to check out the menu before hand.  In the beginning I would email the menu to my Guru for suggestions!  Just about every restaurant has a website in this technical age we live in! If you still aren't certain and want to feel more confident, call and talk to a manager of the restaurant, tell them your dietary needs and ask for suggestions.  This has also proven very beneficial to me!  In this challenging economy, restaurants want your business and are usually very accommodating when they can be! Let's start off with something easy.  One of my first ventures out was to a steakhouse. 

A few helpful hints...

Start with something simple like a shrimp cocktail, with added horseradish to the cocktail sauce and extra lemon you have a  perfect beginning.  Salad is always a good alternative, but again, be wary of any cranberries, nuts or cheese and especially the dressing.  I always get my salad without the dressing and just ask for an extra bowl of lemons. This might sound boring to most, but I love to be able to taste my food and not have it coated in flavors to disguise the freshness of what I want to eat.   For your main course order a lean piece of steak, I do love the beef tenderloin and I do order the bigger one - not the petite!   BEWARE!  A lot of places will finish off a perfectly wonderful piece of beef with butter!  Why, OH Why?  Just a bit of salt and pepper, grilled to you desired temperature and it is just as tasty.  A side of steamed vegetables, again, without the butter and you are good to go!  Most grilled vegetables will be drenched in oil ahead of time, therefore difficult to ask for without the oil! Then the dessert menu comes, which used to be my downfall!  Now if feel the need for dessert just ask the server if they have any seasonal berries available.  A glass or two of red wine and there you have it - finally a night out!

Let’s not waste time to get back the waistline...

I call these crossovers.  With 1 or 2 lb weights - stand with you feet shoulder width apart, knees slightly bent, abs tight.  Bring your arms up to your chest, elbows out and cross your right arm over to your left side diagonally with a  twist, repeat the same on the other side. Pretend you are boxing! You should really feel the stretch through your obliques!  Feel the burn!  Try and do these every other day and keep adding more repetitions.  You will start to see a difference in no time!  Next we will talk about the dreaded crunches!

WRITE IT ALL DOWN....

This is an example of what I have been doing for the last 25 weeks. May 10th was my first attempt, and I thought I was eating healthy! Ha Ha! I had a lot to learn and have come a long way. This is only one day of feedback from my Guru- you should have seen the whole week!!! The constructive criticism, advice and inspiration (in capital italics) is what has kept me going. It took weeks to get a grasp, with more than a few bumps along the way, I finally feel comfortable with my choices on this journey for a thinner, healthier me!

Sunday, May 10
Breakfast
French Press Coffee with 2 splenda and soy creamer
1 cup homemade yogurt w/ 1 tsp honey and 1 tsp granola I WOULD BE CURIOUS ABOUT CALORIE COUNT OF HOMEMADE YOGURT. IS IT FAT FREE? (not at all - Bob made it with half and half) BECAUSE GREEK GODS YOGURT PLAIN OR FACE FAT FREE IS VERY LOW CAL AND HIGHER PROTEIN. THE PROTEIN WOULD SUSTAIN YOU MORE. ACTUALLY BETTER STILL WOULD BE AN EGG WHITE OMELET OR SCRAMBLE WITH STEAMED VEGGIES. A LOT OF STEAMED VEGGIES. AND A SLICE OF A FLAX BREAD....ONE THAT DOESN'T HAVE SUGAR IN IT OR TOO MANY CALS (LOOK FOR ABOUT 80-100 CALS). THAT WOULD FILL YOU UP A LOT MORE THAN YOGURT. AND YOU NEED MORE FIBER, FOR SURE. THAT IS IMPORTANT FOR REGULATING BLOOD SUGAR.
2 0z sheep milk cheese with 18 crackers (12 grain, serving size 22 (1/4” size)) UH UH . I WOULD STAY AWAY FROM CRACKERS. AND TWO OUNCES OF CHEESE IS A LOT OF CALORIES AND FAT FOR A SNACK. HOW ABOUT RAW VEGGIES AND A HEALTHY LOW FAT DIP? A BIG LOW SODIUM V-8 WITH HOT SAUCE IN IT? A CUP OF AIR POPPED POPCORN, NO SALT OR FAT ADDED.
Dinner
HUGE artichoke w/EVOO and 18 yr old balsamic vinegar dip WATCH THE OIL. LOTTA FAT IN THE DAY. I WOULD USE LEMON ON THE ARTICHOKE. OR JUST BALSAMIC. AND AS A VEGGIE, ARTICHOKE ISN'T REALLY MUCH OF ONE. IT'S HIGHER IN CALORIES LOWER IN NUTRIENTS. NEED SERIOUS VEGGIES.
Grilled asparagus, spring onion and jalapeno w/EVOO and shaved Parmesan cheese MORE CHEESE. AND MORE OIL.
2 slices tomatoes and buffalo mozzarella cheese w/EVOO and fig balsamic MORE CHEESE. AND MORE OIL. GOTTA GIVE THOSE UP (NO MORE THAN ONE OR TWO TOTAL SERVINGS OF FAT A DAY -- AND THAT INCLUDES OIL, SAUCES, ANYTHING YOU USE IN COOKING LIKE PESTO). FD CHECK TO SEE IF THERE IS ANY SUGAR IN FIG BALSAMIC. MUCH BETTER WOULD BE A MEAL T HAT HAD MORE FIBER IN IT AND MORE PROTEIN. GRILLED FISH OR CHICKEN. BROWN RICE. OR QUINOA. OR WILD RICE. OR PEARL BARLEY. STEAMED VEGGIES. THESE ARE NOT REALLY THE HEALTHY, FIBER FILLED KINDS OF VEGGIES YOU NEED.
2 glasses of sauvignon blanc RED WINE WOULD BE BETTER -- LESS SUGAR.
(This was one of my all time favorite summertime meals)
Dessert
1/2 pint of raspberries w/2 Tbls yogurt and tsp honey LOSE THE HONEY, HONEY....SWITCH TO A SPLENDA IF YOU NEED SWEET.
LOTS OF WATER
EXERCISE
Walk/little jogging 3 miles (AM) (my walk/run consists of walk a song/run a song)

Wednesday, November 11
Breakfast
Coffee with 1 splenda (no more cream or 1/2 and 1/2), 1 omega 3 egg and greens (my sauteed mixture of kale, spinach, collards, mushrooms, onions and zucchini) YAY
Lunch
Bag of mixed salad greens, can of tuna in water drained, cucumber, tomato, yellow pepper and a pepper vinaigrette YAY
Dinner
Smoked then grilled chicken breast with 1/2 a baked delicata squash and a nice salad of romaine lettuce with cucumber, tomatoes, green onions and a peppery vinaigrette YAY YOU ARE AMAZING
Snacks
Apple, roasted carrots – I can’t get enough and 1/2 a snack pack of almonds LOVE ROASTED CARROTS. HAVE YOU TRIED RUTABAGA? CELERY ROOT IS MY ALL TIME FAV. AND LOVE TURNIPS.
Dessert
None
EXERCISE
100 sit-ups and arm work
Bike to and from work (approx. 20 minutes 1 way)

What would the weekend bring without going to the local farmers market?

I found purple cauliflower, not my favorite vegetable but my favorite color :)

I love the Fall and the bounty of squash. My new favorite is Kabocha, I also had to indulge in the Japanese sweet potatoes, delicata squash along with the white and cosmic purple carrots. That is all I could manage on my mile walk home! I got home and cut the squash in half, not an easy task, but one I finally managed on my own! I think Bob would have been terrified if he saw me with the biggest knife we own in my hands! Pre heat the oven to 350. I still have rosemary and sage growing on my balcony so I seasoned the squash with chopped up herbs, salt and pepper, placed them on a baking pan face down and baked them until tender. I had a quarter of the kabocha for lunch, cut up the rest into quarter slices so now I have some in the freezer for future meals. I also toasted the seeds from the kabocha squash, seasoned with some spices and they make a handy little snack!

The roasted carrots and the steamed purple squash proved to be great additions to our huge salad with grilled flank steak for dinner. I made a vinaigrette by using guindilla peppers, some of the juice, red wine vinegar, 1 glove of garlic, pepper and salt with a red chili blend. The guindilla peppers are my new addiction. They aren't as hot as the sport peppers and smoother then the pepperoncinis. You can find them at Trader Joe's! A glass or two of red wine and I was in heaven!

FACTS: The winter squash group offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. They are also a good source of vitamin B6 and niacin. carotene properties, winter squash exert a protective effect against many cancers, particularly lung cancer. Diets that are rich in carotenes (especially pumpkins) offer protection against cancer, heart disease, and type 2 diabetes. Studies have also shown that pumpkin seeds are helpful in reducing symptoms of benign prostatic hyperplasia (BPH).

Wine

Not that I am whining….I gave up sweets, I gave up cheese! Hurray! I didn't have to give up the vino. As long as it is red wine and of course in moderation. In this case I didn't really question my Guru, it was like giving me a gift! I can only assume that the health benefits of having a glass of red wine daily is good for you and surmise that the sugar content in white wine is probably higher and beer has too many calories. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage.

I say cheers to the weekend!
Until Monday, keep thinking veggies and protein and enjoy a glass of red wine!

Deborah’s cooking 101

Camerons Stovetop Smoker
cameronscookware.com

This piece of equipment has become the reason I started to cook! You can smoke just about anything! We have smoked pork tenderloins, chickens, turkey breasts, portabella mushrooms, red peppers and so on and so on. Last night for dinner I smoked some Wild Alaskan Sockeye Salmon I bought frozen from Trader Joe’s. All I did was salt and pepper my salmon and let the smoke flavor take over! I served it with a medley of sautéed broccoli, onion, tomatoes and one of my frozen portions of greens (portion size being approximately 1/2 a cup). A glass of red wine, and Voila! - A heart healthy dinner low in calories, high in protein, fiber, omega-3 and many other dietary vitamins.

OK, let's touch on some exercise!

We all know how important exercise is, but not always willing to do it. I know I for one should be doing more! My weekly goal is to try and get in some cardio at least 5 days a week, abdominal 6 days a week and toning 4 days a week. The key word here is "TRY". My favorite exercise lately has been trying to get those Madonna arms! If you have weights - put 1 or 2 pounds in your hands, stretch your arms out to your sides, keep your shoulders relaxed and just rotate your arms from your wrists in circular motion. Do as many as you can, feel the burn!!! This really helps me when I start getting stress pain in my neck! Toning up and building muscle is so important. Muscle will burn more calories than fat, even at rest!

Flavor!
There are those who think healthy food has no flavor - WRONG! Chicago has The Spice House. I just love walking through the door and getting hit with the fabulous blend of aromas, it puts an instant smile on my face. Spices and herbs can add flavor to anything, rub it on chicken, sprinkle over a salad, and stir them in your vegetables. I could go on and on about what I like and what I use, but it’s all about what you prefer. The fact is I use pinches if this and dashes of that, at times I feel like the mad scientist! It ALL works. One of my staples is the chip and dip blend. Get out the Greek fat free yogurt, mix in some chip and dip, get out the veggies and hurray its snack time!

Let's go green and eat greens...

Trader Joe's makes a mixed bag of Kale, Collards and Chard, already chopped and ready to go. You need a big saute pan for this recipe. Spray the pan with some sort of cooking spray (I love the omega 3 or olive oil spray). Saute an onion, add some mushrooms, salt and pepper to taste and start cooking down the greens. I also add some zucchini to to the mix. Have fun with some herbs and spices and there you have it! I portion this out and put it in the freezer. I love this mix in the morning with my eggs, or as a side with dinner.

Greens are an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium.

In my pantry I make sure I always have 5oz cans of Albacore, solid white tuna, in water, no salt added. The many possibilities make me happy. My favorite is, drain a can of tuna and have it over a salad with whatever I have in the refrigerator. Hopefully there will be cucumbers and tomatoes and if I don't have time to make my own vinaigrette, I always have the salad spray and lemons.

Until Monday my weekend advice is..

Think veggies and protein!

Thursday, November 5, 2009

I was never a big breakfast person until my new eating healthy regime started.

For those mornings when I have to run out the door to get to work and just don't have any time to make breakfast - VOILA! I always have hard boiled eggs on hand! Easy to just throw in you bag with a grapefruit or an apple.

Wednesday, November 4, 2009

Fat Free Greek Yogurt...

What can I say. My refrigerator is never without it! So much can be done with this one item. Use it for dips, dressings, sauces and over berries. You can add anything to it - GO FOR IT!

Tuesday, November 3, 2009

Something I just couldn't live without (especially because I am now cooking and prepping), a stick blender, we have the Cuisinart. It helps me make the best vinaigrette's EVER! Remember almost any red wine vinegar and unseasoned rice wine vinegar has ZERO calories. You can add anything to them. My refrigerator is never without lemons and now that we had to put our herb garden to rest for the winter, Trader Joe's makes great basil and cilantro frozen cubes, my freezer will always have them! Feel free to add Splenda for sweetness :)