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 :)