I love almond milk. I just might have to try this myself.
How to Milk an Almond (fresh homemade almond milk, easy) - More DIY How To Projects
Recipe - Marinara Chicken Florentine
This recipe uses the marinara sauce I posted on Tuesday. This is supposed to be like a healthy version of a chicken Parmesan. It was so good I didn't even miss the breading that is usually found in this type of dish.
I used non-fat mozzarella for this recipe. I have no trouble with it melting properly since it is being placed on top of and under some of the sauce. The added moisture from the sauce makes any non-fat cheese melt better. If you have trouble with it melting, covering the dish with aluminum foil will help. Using a block of mozzarella seems to taste much better than using a pre-packed shredded cheese.
A 3x5 card version of this recipe can be found here.
Serves 4
~ 2 boneless skinless chicken breasts (about 1 pound of chicken)
~ 2 tablespoons olive oil
~ 1 teaspoon garlic powder
~ 1/2 teaspoon salt
~ 1/2 teaspoon black pepper
~ 1 large handful of fresh spinach
~ 4 oz. reduced-fat or non-fat mozzarella cheese, sliced thin or shredded
~ 1 cup of marinara sauce
Take the boneless skinless chicken breasts and pound them out on a cutting board using a mallet so that they are a uniform thickness all the way through. Cut each one in half to make four portions. They should weigh between 3 oz. - 4 oz. for each portion.
Heat the olive oil in a non-stick skillet on medium heat. Season the chicken on both sides with the garlic powder, salt and pepper. Saute the chicken about 3-4 minutes per side or until juices run clear. Do not overcook.
Remove the chicken and immediately place it into a glass baking dish that has been sprayed with non-stick cooking spray. Then take the spinach and add it to the same pan you cooked the chicken in to wilt it. Put a lid on the pan to help the wilting process. Should only take about a minute.
Remove the spinach from the pan, and place equal portions on top of each chicken breast in the glass dish. Top the spinach with 1/2 oz. of mozzarella and then 1/4 cup of marinara sauce. Put the remaining mozzarella cheese on top of the sauce.
Bake in a 350 degree oven for 15-20 minutes or until the cheese has melted.
This dish goes great with a side of spaghetti and more marinara sauce and a large helping of broccoli.
I used non-fat mozzarella for this recipe. I have no trouble with it melting properly since it is being placed on top of and under some of the sauce. The added moisture from the sauce makes any non-fat cheese melt better. If you have trouble with it melting, covering the dish with aluminum foil will help. Using a block of mozzarella seems to taste much better than using a pre-packed shredded cheese.
A 3x5 card version of this recipe can be found here.
Serves 4
~ 2 boneless skinless chicken breasts (about 1 pound of chicken)
~ 2 tablespoons olive oil
~ 1 teaspoon garlic powder
~ 1/2 teaspoon salt
~ 1/2 teaspoon black pepper
~ 1 large handful of fresh spinach
~ 4 oz. reduced-fat or non-fat mozzarella cheese, sliced thin or shredded
~ 1 cup of marinara sauce
Take the boneless skinless chicken breasts and pound them out on a cutting board using a mallet so that they are a uniform thickness all the way through. Cut each one in half to make four portions. They should weigh between 3 oz. - 4 oz. for each portion.
Heat the olive oil in a non-stick skillet on medium heat. Season the chicken on both sides with the garlic powder, salt and pepper. Saute the chicken about 3-4 minutes per side or until juices run clear. Do not overcook.
Remove the chicken and immediately place it into a glass baking dish that has been sprayed with non-stick cooking spray. Then take the spinach and add it to the same pan you cooked the chicken in to wilt it. Put a lid on the pan to help the wilting process. Should only take about a minute.
Remove the spinach from the pan, and place equal portions on top of each chicken breast in the glass dish. Top the spinach with 1/2 oz. of mozzarella and then 1/4 cup of marinara sauce. Put the remaining mozzarella cheese on top of the sauce.
Bake in a 350 degree oven for 15-20 minutes or until the cheese has melted.
This dish goes great with a side of spaghetti and more marinara sauce and a large helping of broccoli.
Mini Arm Workout
This is a great video using resistance bands. I love working with resistance bands because it's so easy to use them at home. You can increase resistance by using a heavier band, or stepping further away from the door you are using.
Another great thing about this set of exercises is that you are not just working your arms, you are working your core as well. The best exercises work more than one muscle group at a time. This will raise your heart rate more and burn fat faster.
Another great thing about this set of exercises is that you are not just working your arms, you are working your core as well. The best exercises work more than one muscle group at a time. This will raise your heart rate more and burn fat faster.
Recipe - Marinara Sauce
Over the weekend I made a fantastic sauce that can be used for many dishes. On Sunday, we had it with chicken (that recipe coming up later this week). This sauce is so versatile we are even going to use it as a pizza sauce. I started out looking for a good marinara sauce recipe online, but in the end, I just did my own thing.
I assembled all the ingredients and cooked this in my slow cooker all day (8 hours on low or 4 hours on high). You can also cook it on the stove for 1-2 hours, simmering on low.
Except for the roasted red peppers, you should have many of the ingredients already on hand in your pantry. You can roast your own peppers, but I prefer to buy them by the jar, just make sure you buy the ones packed in water, not oil, to save fat and calories.
A 3x5 card version of this recipe can be found here.
Makes at least 18 servings
~ 6 oz. of roasted red peppers
~ 1 medium onion, rough chopped
~ 2 cloves of garlic, minced (about 2 tablespoons)
~ 1 - 28 oz. can of tomato puree
~ 1 - 28 oz. can of crushed tomatoes
~ 1/4 cup Parmesan cheese, shredded
~ 2 tablespoons dried parsley
~ 1-1/2 tablespoons brown sugar
~ 1 tablespoon dried oregano
~ 1 teaspoon black pepper
~ 1/2 teaspoon salt
~ 1/2 teaspoon crushed red pepper
~ 1 bay leaf
In a blender or food processor (I like to use my Magic Bullet Express Blender
), chop up the onion, garlic, and roasted red peppers to make a paste. Combine all the remaining ingredients in the slow cooker along with this paste and cook on low for 8 hours or on high for 4 hours.
If you decide to use fresh herbs, double the amounts listed. I happen to think the dried herbs hold up better when cooking for long periods of time.
Remove bay leaf before serving.
Freezes well.
I assembled all the ingredients and cooked this in my slow cooker all day (8 hours on low or 4 hours on high). You can also cook it on the stove for 1-2 hours, simmering on low.
Except for the roasted red peppers, you should have many of the ingredients already on hand in your pantry. You can roast your own peppers, but I prefer to buy them by the jar, just make sure you buy the ones packed in water, not oil, to save fat and calories.
A 3x5 card version of this recipe can be found here.
Makes at least 18 servings
~ 6 oz. of roasted red peppers
~ 1 medium onion, rough chopped
~ 2 cloves of garlic, minced (about 2 tablespoons)
~ 1 - 28 oz. can of tomato puree
~ 1 - 28 oz. can of crushed tomatoes
~ 1/4 cup Parmesan cheese, shredded
~ 2 tablespoons dried parsley
~ 1-1/2 tablespoons brown sugar
~ 1 tablespoon dried oregano
~ 1 teaspoon black pepper
~ 1/2 teaspoon salt
~ 1/2 teaspoon crushed red pepper
~ 1 bay leaf
In a blender or food processor (I like to use my Magic Bullet Express Blender
), chop up the onion, garlic, and roasted red peppers to make a paste. Combine all the remaining ingredients in the slow cooker along with this paste and cook on low for 8 hours or on high for 4 hours.If you decide to use fresh herbs, double the amounts listed. I happen to think the dried herbs hold up better when cooking for long periods of time.
Remove bay leaf before serving.
Freezes well.
The Workout That Kicked My Butt
In an effort to try and exercise more regularly, I decided to try a new workout I heard about from Craig Ballentyne. I get his e-mails and Facebook updates, and what he has to say makes a lot of sense. When I am doing his workouts and following his eating plans, I always lose weight consistently. More importantly, I gain muscle, which helps me lose fat more easily.
These two workouts are designed so you only need to do two a week. Each workout is only 20 minutes. I thought it would be easier than it sounded. It wasn't. It was hard work, but I enjoyed doing it. I could only get through 10 minutes before I had to take a break. I know one thing, I'll be so proud when I get do the whole 20 minutes without stopping. And, I got to use my new kettlebell, which I hadn't used before now.
This first video is the warm up. Then Workout A and a Workout B. I don't have any gym equipment at home, so I will stick with workout A and maybe mix up some of the exercises to create a new workout in the future.
These two workouts are designed so you only need to do two a week. Each workout is only 20 minutes. I thought it would be easier than it sounded. It wasn't. It was hard work, but I enjoyed doing it. I could only get through 10 minutes before I had to take a break. I know one thing, I'll be so proud when I get do the whole 20 minutes without stopping. And, I got to use my new kettlebell, which I hadn't used before now.
This first video is the warm up. Then Workout A and a Workout B. I don't have any gym equipment at home, so I will stick with workout A and maybe mix up some of the exercises to create a new workout in the future.
Recipe - Yogurt Cucumber Sauce
For a 3x5 card version of this recipe click here.
This is great served on any type of meat or even with pita chips or as a light dressing on a salad. I especially like it with the Moroccan Turkey Cutlet recipe I posted today.
To make the sauce nice and smooth, I like to put all the ingredients in my Magic Bullet blender and pulse it for a few seconds.
Serves 6
~ 1/4 cup plain non-fat yogurt
~ 1/4 cup non-fat sour cream
~ 1/2 of a whole seeded cucumber, finely diced
~ 1/4 teaspoon lime juice
~ 1/4 garlic powder
~ salt and pepper to taste
Put the cucumber in a colander and sprinkle with salt. Allow the cucumber to drain for 15 minutes. Combine all ingredients and chill in the refrigerator for at least an hour before serving.
To change things up a bit, add 2 tablespoons of fat-free or reduced fat feta to the mixture.
This is great served on any type of meat or even with pita chips or as a light dressing on a salad. I especially like it with the Moroccan Turkey Cutlet recipe I posted today.
To make the sauce nice and smooth, I like to put all the ingredients in my Magic Bullet blender and pulse it for a few seconds.
Serves 6
~ 1/4 cup plain non-fat yogurt
~ 1/4 cup non-fat sour cream
~ 1/2 of a whole seeded cucumber, finely diced
~ 1/4 teaspoon lime juice
~ 1/4 garlic powder
~ salt and pepper to taste
Put the cucumber in a colander and sprinkle with salt. Allow the cucumber to drain for 15 minutes. Combine all ingredients and chill in the refrigerator for at least an hour before serving.
To change things up a bit, add 2 tablespoons of fat-free or reduced fat feta to the mixture.
Recipe - Moroccan Grilled Turkey
Print a 3x5 card version of this recipe here.
Serves 6
~ 6 boneless turkey cutlets
~ 1/3 cup lime juice
~ 2 cloves garlic, minced
~ 1/2 teaspoon salt
~ 1/2 teaspoon curry
~ 1/4 teaspoon cumin
~ 1/4 teaspoon cayenne
~ 6 small pitas or 3 large pitas cut in half
Combine all ingredients and dip cutlets in the mixture. For more flavor, allow them to marinade for 10 minutes, but no longer because the lime juice will make the turkey tough.
Grill cutlets for 5-7 minutes per side or until juices run clear. Do not overcook.
Put turkey on a pita and serve with yogurt cucumber sauce.
Also good sliced and served on top of a garden salad.
Serves 6
~ 6 boneless turkey cutlets
~ 1/3 cup lime juice
~ 2 cloves garlic, minced
~ 1/2 teaspoon salt
~ 1/2 teaspoon curry
~ 1/4 teaspoon cumin
~ 1/4 teaspoon cayenne
~ 6 small pitas or 3 large pitas cut in half
Combine all ingredients and dip cutlets in the mixture. For more flavor, allow them to marinade for 10 minutes, but no longer because the lime juice will make the turkey tough.
Grill cutlets for 5-7 minutes per side or until juices run clear. Do not overcook.
Put turkey on a pita and serve with yogurt cucumber sauce.
Also good sliced and served on top of a garden salad.
Recipe - Avocado Salsa
This would make a great appetizer at your next super bowl party. I usually chop up Roma or grape tomatoes for this salsa as they are less messy for me to work with, but you can use any type of tomato that you have on hand. I like to keep all my pieces diced nice and small too, so you don't get huge chunks in each bit.
Print a 3x5 card version of this recipe here.
~ 1 medium avocado, diced
~ 1 cup seeded cucumber, diced
~ 1 cup sweet onion, diced
~ 1 Anaheim or mild chili chopped
~ 1/2 cup tomato, diced
~ 2 tablespoons fresh cilantro, diced
~ 1/2 teaspoon salt
~ 1/4 teaspoon hot sauce
Combine all ingredients. Cover tightly and refrigerate for one hour so that flavors can blend together.
Serve with chips of your choice.
Makes about 4 cups or 16 servings (1/4 cup = serving)
Print a 3x5 card version of this recipe here.
~ 1 medium avocado, diced
~ 1 cup seeded cucumber, diced
~ 1 cup sweet onion, diced
~ 1 Anaheim or mild chili chopped
~ 1/2 cup tomato, diced
~ 2 tablespoons fresh cilantro, diced
~ 1/2 teaspoon salt
~ 1/4 teaspoon hot sauce
Combine all ingredients. Cover tightly and refrigerate for one hour so that flavors can blend together.
Serve with chips of your choice.
Makes about 4 cups or 16 servings (1/4 cup = serving)
Why Saturated Fats are Good for You.
I just wanted to share this excellent article with you all. I've stopped worrying about how much fat is in a food when I buy it. Non-fat or Low-fat foods generally contain so many chemicals and artificial sweeteners that they are doubly bad for you. This article lists 12 reasons why they are good for you in an easy to understand format.
http://naturalbias.com/12-reasons-why-saturated-fat-is-good-for-you/
http://naturalbias.com/12-reasons-why-saturated-fat-is-good-for-you/
Weight Loss Update - 10/11-10/17
Not much to report this week. It's been crazy hectic trying to get the greenhouse finished before winter, so I have not had much time for traditional exercise, but I have been keeping busy with lugging lumber around the yard and wielding a hammer or drill from time to time. I gained .9 pounds, which I think is due to the fact we have eaten out more than usual this past week. Not too bad really when you think about it. I also had not been drinking water as much as I should have over the weekend, so I could have been retaining a little water when I weighed in on Sunday morning.
I'm not sure if this week will be better, but I have purchased more frozen meals so we can eat at home instead of going out because we are too tried to cook. I have not had time to sit down and plan meals for the week. That's not my strong suit anyway, so it hasn't become enough of a habit for me to get into. I've picked frozen meals with no preservatives as much as possible. And since a bag feeds only two people, they are automatically portioned controlled, so that should help us keep our calories down.
I don't consider this a setback at all. We all have things in our lives that may keep us from staying on track 100% of the time, but I really don't consider that a failure. As long as we stay on track the majority of the time, we'll be OK. It's the long term that counts, not the short term. I am more aware of the problem, and will focus more on portion control this week and try to avoid eating out just because I am too tired to cook.
I am hoping that once things settle down, I can really get in the habit of planning meals ahead of time. Not only is it easier on me since we both work 40+ hours a week, but it makes grocery shopping easier and less expensive.
I hope everyone has a great week.
I'm not sure if this week will be better, but I have purchased more frozen meals so we can eat at home instead of going out because we are too tried to cook. I have not had time to sit down and plan meals for the week. That's not my strong suit anyway, so it hasn't become enough of a habit for me to get into. I've picked frozen meals with no preservatives as much as possible. And since a bag feeds only two people, they are automatically portioned controlled, so that should help us keep our calories down.
I don't consider this a setback at all. We all have things in our lives that may keep us from staying on track 100% of the time, but I really don't consider that a failure. As long as we stay on track the majority of the time, we'll be OK. It's the long term that counts, not the short term. I am more aware of the problem, and will focus more on portion control this week and try to avoid eating out just because I am too tired to cook.
I am hoping that once things settle down, I can really get in the habit of planning meals ahead of time. Not only is it easier on me since we both work 40+ hours a week, but it makes grocery shopping easier and less expensive.
I hope everyone has a great week.
Satisfying Healthy Snacks
Surprisingly, since we've begun to eat more nutrient rich foods that contain good amounts of protein and fiber, I rarely get hungry between meals anymore. It's amazing to me how little I eat now and still feel satisfied. Sometimes I have to stop myself from eating something just because I think I'm supposed to, not because I feel hungry.
In my quest to eat healthier foods that are not processed, I've come up with some healthy snacks that are easy to throw together, taste great, don't cost a lot, and stick with you until your next meal. Many of these snacks are also perfect for breakfast on the run or combine a couple for a light and satisfying lunch.
- 6oz. of organic vanilla low-fat yogurt with frozen berries of choice (unsweetened). Add a 1/4 cup of Kashi GOLEAN Crunch! Cereal, Honey Almond Flax
for an even more filling snack.
- Make 1/2 a serving of a smoothie or drink a full serving for more of a meal. I've got a great recipe for an organic smoothie here.
- Make a trail mix containing Raw Sunflower Seeds
, Raw Pumpkin Seeds
, Raw Walnuts
or Raw Almonds
, Organic Dried Apricots
and Organic Raisins
.
- Air popped Popcorn
or oil popped using a little Extra Virgin Olive Oil
. Season with sea salt and dried herbs of choice. Drizzle a little organic butter for added flavor and to help the seasonings stick better. For a sweeter treat, pop corn in Organic Coconut Oil
and sprinkle with a little cinnamon and sugar.
- Small bowl of Organic Scottish Oatmeal
sweetened with Organic Raw Honey
or Organic Raw Blue Agave Nectar
.
- One organic free-range boiled egg.
- Raw Almond Butter
on apple slices. Raw Cashew Butter
is good also, but it is a little higher in fat, but still a healthy choice in moderation.
- Add a serving of low-fat cheese to any snack for more staying power.
- Hummus with homemade baked pita chips.
- Fresh salsa and/or guacamole with baked tortilla chips or try these Organic Corn Thins
.
One thing I can't stress enough is just because something is organic or good for you, you still must pay attention to portion control and not eat too much of one thing at one time. Take into account the total calories you have already had that day and what you will be eating later before committing to a snack.
If you feel hungry, but really shouldn't be because you just ate, you may be confusing dehydration with hunger or digestion with hunger. Try drinking a full glass of water before eating or do a little physical exercise. 20-30 jumping jacks or busying yourself with a craft project may be all you need to get your mind off food. We tend to eat when bored, so stomp out that bad habit now.
In my quest to eat healthier foods that are not processed, I've come up with some healthy snacks that are easy to throw together, taste great, don't cost a lot, and stick with you until your next meal. Many of these snacks are also perfect for breakfast on the run or combine a couple for a light and satisfying lunch.
- 6oz. of organic vanilla low-fat yogurt with frozen berries of choice (unsweetened). Add a 1/4 cup of Kashi GOLEAN Crunch! Cereal, Honey Almond Flax
for an even more filling snack.- Make 1/2 a serving of a smoothie or drink a full serving for more of a meal. I've got a great recipe for an organic smoothie here.
- Make a trail mix containing Raw Sunflower Seeds
, Raw Pumpkin Seeds, Raw Walnuts or Raw Almonds, Organic Dried Apricots and Organic Raisins.- Air popped Popcorn
or oil popped using a little Extra Virgin Olive Oil. Season with sea salt and dried herbs of choice. Drizzle a little organic butter for added flavor and to help the seasonings stick better. For a sweeter treat, pop corn in Organic Coconut Oil and sprinkle with a little cinnamon and sugar.- Small bowl of Organic Scottish Oatmeal
sweetened with Organic Raw Honey or Organic Raw Blue Agave Nectar.- One organic free-range boiled egg.
- Raw Almond Butter
on apple slices. Raw Cashew Butter is good also, but it is a little higher in fat, but still a healthy choice in moderation.- Add a serving of low-fat cheese to any snack for more staying power.
- Hummus with homemade baked pita chips.
- Fresh salsa and/or guacamole with baked tortilla chips or try these Organic Corn Thins
.One thing I can't stress enough is just because something is organic or good for you, you still must pay attention to portion control and not eat too much of one thing at one time. Take into account the total calories you have already had that day and what you will be eating later before committing to a snack.
If you feel hungry, but really shouldn't be because you just ate, you may be confusing dehydration with hunger or digestion with hunger. Try drinking a full glass of water before eating or do a little physical exercise. 20-30 jumping jacks or busying yourself with a craft project may be all you need to get your mind off food. We tend to eat when bored, so stomp out that bad habit now.
Retraining your mind
Gary and I have been living a healthier lifestyle since November 2008 and it is still a struggle at times to not fall into those bad habits even 11 months later.
I call it living a healthier lifestyle, because diet just doesn't cover the entire scope of things we are trying to accomplish. We all shouldn't be on diets anyway. Diet implies a short term plan to get to your goal, then once you've reached your goal you go back to the way things were. That will get you nowhere because it is obvious that what you were doing before got you into an unhealthy state in the first place. And the vicious yo-yo cycle continues.
Stop the insanity now! Does anyone remember that woman Susan Powter? I haven't heard anything from her since the 90s, but I understand she is still alive and kicking and even has a website. Anyway, we really do need to stop the insanity when it comes to fad diets that don't work in the long term and start eating healthy whole foods, reduce the amount of preservatives and processed foods that we put into our bodies and incorporate strength training and cardiovascular activities into our lifestyles every day.
Yes, I said you should have some sort of physical activity everyday! With the invention of cable TV and video games we have become a lazy nation. More of our jobs require being behind a desk for 8 hours a day rather than performing physical labor.
When I find myself mindlessly watching a program on TV with no real entertainment or educational value, I have to stop and say to myself, "Will I be sorry tomorrow if I missed this show"? 9 times out of 10 the answer is no. I've had this bad habit for as long as I can remember, so I know it's hard to change those habits, but consciously making an effort at least part of the time is a good step in retraining your mind. I don't always stop and do a physical activity, but I do for about half the time and the other half I am performing a chore that needs to be done or a fun activity that actually means something to me.
Here are some more things you can do to help retrain your mind into performing activities that are healthier for you or making food choices that are better for your body in the long run.
- Walk or bike when you need to run your next errand. I know, I know. Time is of the essence and getting in the car is faster. But, why not get your cardiovascular activity in for the day and walk or ride a bike to perform a small errand. If you have to walk far enough, you can skip your workout at the gym altogether. That saves time, doesn't it?
- Take a second and stop and think before you eat. Before eating that next brownie or doughnut in the office break room, ask yourself if you really want that treat enough to workout an extra hour at the gym that day? Chances are your answer will be a big fat no! I'm all for having those wonderful comfort foods that we all grew up loving so much, but they need to be planned and they better be worth it in taste to motivate me enough to eat one. In most cases I can make them healthier and tastier at home, so it's just not worth it to me to splurge on an unplanned treat. How many times have you splurged on a treat and then regretted it after wards because it just didn't taste as good as you thought it was going to? I've found that the better I eat, the less I want sweets anyway, so it's a good long term solution to live healthier and not feel deprived.
- Think positively. You've heard this before but it really does work. So you messed up at dinner and had a second helping of salmon. Don't beat yourself up over it. Be proud that it was a healthy choice like salmon and not a greasy cheeseburger, and start again tomorrow. If you missed your workout one day, for whatever reason, don't condemn yourself. It's bound to happen to all of us from time to time and if you worked out a few minutes extra the next day, it's not going to harm your goals in the long run. For every negative thought that comes into your head, think of two positive ones to replace it. Eventually there will be very little room for negative thoughts.
Take little steps each day to better your life and pretty soon it will become second nature.
I'd love to hear from you on what little things you have done to help retrain your mind into doing healthier things for yourself without even realizing that is what you were doing?
I call it living a healthier lifestyle, because diet just doesn't cover the entire scope of things we are trying to accomplish. We all shouldn't be on diets anyway. Diet implies a short term plan to get to your goal, then once you've reached your goal you go back to the way things were. That will get you nowhere because it is obvious that what you were doing before got you into an unhealthy state in the first place. And the vicious yo-yo cycle continues.
Stop the insanity now! Does anyone remember that woman Susan Powter? I haven't heard anything from her since the 90s, but I understand she is still alive and kicking and even has a website. Anyway, we really do need to stop the insanity when it comes to fad diets that don't work in the long term and start eating healthy whole foods, reduce the amount of preservatives and processed foods that we put into our bodies and incorporate strength training and cardiovascular activities into our lifestyles every day.
Yes, I said you should have some sort of physical activity everyday! With the invention of cable TV and video games we have become a lazy nation. More of our jobs require being behind a desk for 8 hours a day rather than performing physical labor.
When I find myself mindlessly watching a program on TV with no real entertainment or educational value, I have to stop and say to myself, "Will I be sorry tomorrow if I missed this show"? 9 times out of 10 the answer is no. I've had this bad habit for as long as I can remember, so I know it's hard to change those habits, but consciously making an effort at least part of the time is a good step in retraining your mind. I don't always stop and do a physical activity, but I do for about half the time and the other half I am performing a chore that needs to be done or a fun activity that actually means something to me.
Here are some more things you can do to help retrain your mind into performing activities that are healthier for you or making food choices that are better for your body in the long run.
- Walk or bike when you need to run your next errand. I know, I know. Time is of the essence and getting in the car is faster. But, why not get your cardiovascular activity in for the day and walk or ride a bike to perform a small errand. If you have to walk far enough, you can skip your workout at the gym altogether. That saves time, doesn't it?
- Take a second and stop and think before you eat. Before eating that next brownie or doughnut in the office break room, ask yourself if you really want that treat enough to workout an extra hour at the gym that day? Chances are your answer will be a big fat no! I'm all for having those wonderful comfort foods that we all grew up loving so much, but they need to be planned and they better be worth it in taste to motivate me enough to eat one. In most cases I can make them healthier and tastier at home, so it's just not worth it to me to splurge on an unplanned treat. How many times have you splurged on a treat and then regretted it after wards because it just didn't taste as good as you thought it was going to? I've found that the better I eat, the less I want sweets anyway, so it's a good long term solution to live healthier and not feel deprived.
- Think positively. You've heard this before but it really does work. So you messed up at dinner and had a second helping of salmon. Don't beat yourself up over it. Be proud that it was a healthy choice like salmon and not a greasy cheeseburger, and start again tomorrow. If you missed your workout one day, for whatever reason, don't condemn yourself. It's bound to happen to all of us from time to time and if you worked out a few minutes extra the next day, it's not going to harm your goals in the long run. For every negative thought that comes into your head, think of two positive ones to replace it. Eventually there will be very little room for negative thoughts.
Take little steps each day to better your life and pretty soon it will become second nature.
I'd love to hear from you on what little things you have done to help retrain your mind into doing healthier things for yourself without even realizing that is what you were doing?
Weight Loss Update - 10/4-10/10
I gained 1.5 pounds this past week. I'm not too concerned about it because I always seem to gain a pound or two this time of the month, so I am suspecting that it's generally hormonal. That being said, I only had one traditional strength training workout this past week. The remaining of my activity was in the form of yard work or working on the greenhouse that we are building. You can visit our gardening and crafts blog for details on that.
I'm hoping I can incorporate some kettlebell workouts this week. I plan on posting my exercise routine on this blog, once I get it all worked out. The library does not have a kettlebell workout, so I need to find some videos on YouTube to make sure I am doing the exercises correctly, I just haven't had much chance to do that yet. It seems time is going by so quickly and I never seem to have enough time to finish what I need to finish in a day.
I really need to start doing my workouts in the morning, but no matter how early I try to go to bed at night, I always seem to wake up at the same time in the morning. I am really looking forward to the time change so I can use that to start getting up earlier, I hope. Sometimes I really wish I was a morning person. I just know I could get so much more accomplished in a day if I could just get up an hour earlier in the morning.
I've got some good posts scheduled for the week, so hope to see you around the blog more often. have a great day everyone.
I'm hoping I can incorporate some kettlebell workouts this week. I plan on posting my exercise routine on this blog, once I get it all worked out. The library does not have a kettlebell workout, so I need to find some videos on YouTube to make sure I am doing the exercises correctly, I just haven't had much chance to do that yet. It seems time is going by so quickly and I never seem to have enough time to finish what I need to finish in a day.
I really need to start doing my workouts in the morning, but no matter how early I try to go to bed at night, I always seem to wake up at the same time in the morning. I am really looking forward to the time change so I can use that to start getting up earlier, I hope. Sometimes I really wish I was a morning person. I just know I could get so much more accomplished in a day if I could just get up an hour earlier in the morning.
I've got some good posts scheduled for the week, so hope to see you around the blog more often. have a great day everyone.
Cook for Good
I just wanted to tell you all about this great website I found recently called Cook for Good. Though the recipes are primarily vegetarian, the whole purpose of the website is to eat better on little money and save time in the process. There motto is Save Money. Eat well. Do good. My kind of philosophy! I encourage you all to check the site out at http://www.cookforgood.com
Took a trip to the health food store
Last week Gary and I decided to visit a locally owned health food store in our area called Natur-Tyme. I've been reluctant to go there because I just figured they were overpriced like every other natural food store is these days, but I must say I was pleasantly surprised. They had a great selection and their employees were very knowledgeable and helpful.
With organic foods in the news more and grocery stores increasing their inventory of organic products, prices have begun to come down a bit over the last few years. I've been doing a lot of reading and becoming more alarmed at how processed foods can harm our body, so I've begun to make some small changes in our food selections and buying more organic items. My frugal side can't bring myself to just throw out all the existing stuff we have, but I've decided to bite the bullet and spend a little more on the organic stuff when I need to replace something.
Over the next few weeks I hope to post more about how I'm using the products we are buying and substituting some of them in recipes to hopefully come up with healthier versions of our favorite not so healthy foods. This past Thursday, I posted an organic smoothie recipe that calls for two of the items I purchased last week.
On this shopping trip I purchased the following items. I've provided links to all the items where you can buy them online as the prices are even better than what I saw in the store in most cases. I really like to promote local business, but since this store is not close to where we live, I may be better off ordering online next time just to save gas alone.
Nutiva Organic Coconut Oil, 15-Ounce Unit (Pack of 2)
Coconut Milk, Unsweetened, Organic, 14 oz.
Almond Butter, Once again, Raw, Smooth 16 oz.
Wholesome Sweeteners Organic Blue Agave, 44-Ounce Bottles (Pack of 2)
Bob's Red Mill Organic Grain Quinoa, 26-Ounce Packages (Pack of 4)
Klein's Naturals Turkish Apricots, 13-Ounce Tubs (Pack of 6)
Bob's Red Mill Natural Raw Sunflower Seeds, 20-Ounce Packages (Pack of 4)
Bob's Red Mill Pumpkin Seeds, Raw, 24-Ounce Packages (Pack of 4)
With organic foods in the news more and grocery stores increasing their inventory of organic products, prices have begun to come down a bit over the last few years. I've been doing a lot of reading and becoming more alarmed at how processed foods can harm our body, so I've begun to make some small changes in our food selections and buying more organic items. My frugal side can't bring myself to just throw out all the existing stuff we have, but I've decided to bite the bullet and spend a little more on the organic stuff when I need to replace something.
Over the next few weeks I hope to post more about how I'm using the products we are buying and substituting some of them in recipes to hopefully come up with healthier versions of our favorite not so healthy foods. This past Thursday, I posted an organic smoothie recipe that calls for two of the items I purchased last week.
On this shopping trip I purchased the following items. I've provided links to all the items where you can buy them online as the prices are even better than what I saw in the store in most cases. I really like to promote local business, but since this store is not close to where we live, I may be better off ordering online next time just to save gas alone.
Nutiva Organic Coconut Oil, 15-Ounce Unit (Pack of 2)
Coconut Milk, Unsweetened, Organic, 14 oz.
Almond Butter, Once again, Raw, Smooth 16 oz.
Wholesome Sweeteners Organic Blue Agave, 44-Ounce Bottles (Pack of 2)
Bob's Red Mill Organic Grain Quinoa, 26-Ounce Packages (Pack of 4)
Klein's Naturals Turkish Apricots, 13-Ounce Tubs (Pack of 6)
Bob's Red Mill Natural Raw Sunflower Seeds, 20-Ounce Packages (Pack of 4)
Bob's Red Mill Pumpkin Seeds, Raw, 24-Ounce Packages (Pack of 4)
Recipe - Chocolate Zucchini Bread
I haven't posted a lot of dessert recipes, not because we don't eat desert, but simply because I haven't made a lot of desserts lately. We usually resort to an ice cream bar or something like that, but with cooler weather arriving, I like to bake more often. So here is one of my favorites. It tastes even better the next day, so I tend to make them and wrap them up in plastic after they have cooled and wait to cut them the next day. This recipe freezes great also and makes a great gift, just be sure to include a copy of the recipe as your recipient will surely want to make it themselves.
Depending on how many chocolate chips you use, this recipe is about 220 calories per slice with about 7 grams of fat and 2 grams of fiber. It's pretty healthy as far as desserts go and makes a nice presentation with a little powdered sugar sifted over each piece after slicing it.
Print a 3x5 card version of this recipe here.
Makes 1 Loaf, 12 servings per loaf
~ ¾ cup white sugar
~ 3 tablespoons canola oil or coconut oil
~ 2 large eggs or ½ cup egg beaters
~ 1 cup applesauce, unsweetened
~ 1 cup all purpose flour
~ 1 cup whole wheat flour
~ 2 tablespoons cocoa powder
~ 1 ¼ teaspoon baking soda
~ 1 teaspoon cinnamon
~ ¼ teaspoon salt
~ 1 ½ cups shredded zucchini
~ 1/4 cup mini chocolate chips or ½ cup regular size chocolate chips
Preheat oven to 350 degrees.
Mix together the sugar, oil, eggs, and applesauce and set aside. Mix together both flours, cocoa powder, baking soda, cinnamon and salt. Add the wet mixture to the dry mixture and stir with a spoon until it’s well combined.
Fold in the zucchini and chocolate chips.
Pour mixture into a loaf pan that has been sprayed with non-stick cooking spray. Bake at 350 degrees for 55-60 minutes or until toothpick inserted in the center comes out clean.
Allow bread to cool in pan on rack for 15 minutes, then remove bread from pan and continue cooling on rack. Cut bread once completely cooled. Store leftovers in a Ziploc bag or plastic container with tight fitting lid for up to a week. Freezes well.
Depending on how many chocolate chips you use, this recipe is about 220 calories per slice with about 7 grams of fat and 2 grams of fiber. It's pretty healthy as far as desserts go and makes a nice presentation with a little powdered sugar sifted over each piece after slicing it.
Print a 3x5 card version of this recipe here.
Makes 1 Loaf, 12 servings per loaf
~ ¾ cup white sugar
~ 3 tablespoons canola oil or coconut oil
~ 2 large eggs or ½ cup egg beaters
~ 1 cup applesauce, unsweetened
~ 1 cup all purpose flour
~ 1 cup whole wheat flour
~ 2 tablespoons cocoa powder
~ 1 ¼ teaspoon baking soda
~ 1 teaspoon cinnamon
~ ¼ teaspoon salt
~ 1 ½ cups shredded zucchini
~ 1/4 cup mini chocolate chips or ½ cup regular size chocolate chips
Preheat oven to 350 degrees.
Mix together the sugar, oil, eggs, and applesauce and set aside. Mix together both flours, cocoa powder, baking soda, cinnamon and salt. Add the wet mixture to the dry mixture and stir with a spoon until it’s well combined.
Fold in the zucchini and chocolate chips.
Pour mixture into a loaf pan that has been sprayed with non-stick cooking spray. Bake at 350 degrees for 55-60 minutes or until toothpick inserted in the center comes out clean.
Allow bread to cool in pan on rack for 15 minutes, then remove bread from pan and continue cooling on rack. Cut bread once completely cooled. Store leftovers in a Ziploc bag or plastic container with tight fitting lid for up to a week. Freezes well.
Recipe - Organic Smoothie
I've been making a lot of smoothies lately because it's a nice change from my normal breakfast routine and it's a good thing for me to have before I workout in the mornings. I don't like to workout on a full stomach, but I have to have something to eat first so I have the energy to complete the workout. A smoothie is a perfect option for me, and it keeps me full for a good 3-4 hours at least. After I workout, I'll have a boiled egg for a little extra protein for my muscles and I'm good to go until lunch time.
Depending on the brands of the organic products you use, this smoothie should have about 345 calories, 16 grams of fat, 10 grams of protein and 7 grams of fiber. Not low calorie by any means, but it's full of good quality calories, fats and proteins which are much better for your body than a breakfast sandwich from the fast food place.
Though the unsweetened coconut milk has no real flavor to speak of, when combined with an over ripe frozen banana it tastes much better than skim milk does. The variations on this smoothie are endless, so experiment and try something new today to wake up your eating plan.
Just to clarify, the brand of coconut milk I used is called So Delicious Coconut Milk Beverage.
Print a 3x5 card version of this recipe here.
Makes 1 Serving
~ one medium banana, frozen, cut into pieces
~ 1 cup unsweetened coconut milk
~ 1/4 cup non-fat or low-fat organic plain yogurt
~ 1 tablespoon ground flaxseed meal
~ 1 tablespoon raw unsweetened almond butter
~ 1 teaspoon agave syrup
~ 1/2 teaspoon vanilla extract
Combine all ingredients in a blender and mix until smooth, about 10-15 seconds, depending on your blender. If you prefer a thicker smoothie, use less milk. Use more for a thinner smoothie. Serve immediately.
Depending on the brands of the organic products you use, this smoothie should have about 345 calories, 16 grams of fat, 10 grams of protein and 7 grams of fiber. Not low calorie by any means, but it's full of good quality calories, fats and proteins which are much better for your body than a breakfast sandwich from the fast food place.
Though the unsweetened coconut milk has no real flavor to speak of, when combined with an over ripe frozen banana it tastes much better than skim milk does. The variations on this smoothie are endless, so experiment and try something new today to wake up your eating plan.
Just to clarify, the brand of coconut milk I used is called So Delicious Coconut Milk Beverage.
Print a 3x5 card version of this recipe here.
Makes 1 Serving
~ one medium banana, frozen, cut into pieces
~ 1 cup unsweetened coconut milk
~ 1/4 cup non-fat or low-fat organic plain yogurt
~ 1 tablespoon ground flaxseed meal
~ 1 tablespoon raw unsweetened almond butter
~ 1 teaspoon agave syrup
~ 1/2 teaspoon vanilla extract
Combine all ingredients in a blender and mix until smooth, about 10-15 seconds, depending on your blender. If you prefer a thicker smoothie, use less milk. Use more for a thinner smoothie. Serve immediately.
Recipe - Chinese Pork Chops
This recipe is so good, I couldn't wait to share it with you. The recipe calls for boneless pork chops, but I used bone-in chops and it was just as tasty and easy to make. I used a turbo cooker to cook it on the stove, but a regular deep frying pan or dutch oven would work just as well. Just make sure you have a tight fitting lid for the pan you are using. We spooned a little of the sauce over the rice and it was fabulous! I think next time I might julienne some carrots and green peppers and put them in the sauce about halfway through the cooking time.
Print a 3x5 card version of this recipe by clicking here.
Serves Six
~ 6 – 4 oz. boneless pork chops
~ 1 small onion, chopped
~ 1/3 cup ketchup
~ 3 tablespoons brown sugar
~ 3 tablespoons water
~ 3 tablespoons low sodium soy sauce
~ 1 garlic clove, minced
~ 1 teaspoon ground ginger
~ 3 cups cooked white rice
All ingredients can be placed in a slow cooker and cooked for 3-4 hours on high. To make in a pan on top of the stove, use the following instructions.
Place chops in a large pan on medium-high heat with one tablespoon of olive oil. Brown chops, about 2-3 minutes per side.
While browning the pork chops, combine the onion, ketchup, brown sugar, water, soy sauce, garlic and ginger to make the sauce. Stir until brown sugar is dissolved and all ingredients are well incorporated. Pour the sauce over the chops, cover and simmer on medium-low heat for 1 hour. Turn and spoon sauce over chops every 15 minutes.
Serve with ½ cup of white rice and 3 tablespoons of sauce per person. Goes great with steamed broccoli or green beans.
Print a 3x5 card version of this recipe by clicking here.
Serves Six
~ 6 – 4 oz. boneless pork chops
~ 1 small onion, chopped
~ 1/3 cup ketchup
~ 3 tablespoons brown sugar
~ 3 tablespoons water
~ 3 tablespoons low sodium soy sauce
~ 1 garlic clove, minced
~ 1 teaspoon ground ginger
~ 3 cups cooked white rice
All ingredients can be placed in a slow cooker and cooked for 3-4 hours on high. To make in a pan on top of the stove, use the following instructions.
Place chops in a large pan on medium-high heat with one tablespoon of olive oil. Brown chops, about 2-3 minutes per side.
While browning the pork chops, combine the onion, ketchup, brown sugar, water, soy sauce, garlic and ginger to make the sauce. Stir until brown sugar is dissolved and all ingredients are well incorporated. Pour the sauce over the chops, cover and simmer on medium-low heat for 1 hour. Turn and spoon sauce over chops every 15 minutes.
Serve with ½ cup of white rice and 3 tablespoons of sauce per person. Goes great with steamed broccoli or green beans.
Weight Loss Update - 9/27 - 10/3
I'm happy to say I lost another pound this past week. I'm surprised since I've had a cold and have not exercised in almost two weeks. For many days, I didn't have much of an appetite, so that could be why I still lost. I also have not been tracking my food like I should, but tomorrow is another day, as they say, and I am ready to get back on the plan. Actually, I never really left the plan, I just took a detour...LOL.
Over the weekend, we purchased a 20 lb. kettlebell and I plan on incorporating some kettlebell workouts in my exercise routine. If you've never heard of kettlebells, you can find lots of videos on YouTube, or you can visit this website. They even have a free workout you can plan on an MP3 player. I plan on posting about the workouts I do in the near future.
Anyway, I really need variety when it comes to working out. That has always been my downfall in the past. I just get so bored with my exercise routine and just stop doing it all together. But this time is different because I am actively trying to change up my routines so I won't get bored. I also recognize that regular everyday activities can count towards my exercise goals for the week. For example, sometimes I choose to mow the lawn with the push mower rather than the riding mower. This burns a lot of calories. If the calculator on Sparkpeople.com is correct, I born around 900 calories mowing the lawn just once. It takes about 90 minutes to do that, so not too much longer than riding would take.
Well, that's it for my post right now. I'll be posting some great new recipes this week and will try to post some new workout routines in the next few weeks. Have a great week everyone!
Over the weekend, we purchased a 20 lb. kettlebell and I plan on incorporating some kettlebell workouts in my exercise routine. If you've never heard of kettlebells, you can find lots of videos on YouTube, or you can visit this website. They even have a free workout you can plan on an MP3 player. I plan on posting about the workouts I do in the near future.
Anyway, I really need variety when it comes to working out. That has always been my downfall in the past. I just get so bored with my exercise routine and just stop doing it all together. But this time is different because I am actively trying to change up my routines so I won't get bored. I also recognize that regular everyday activities can count towards my exercise goals for the week. For example, sometimes I choose to mow the lawn with the push mower rather than the riding mower. This burns a lot of calories. If the calculator on Sparkpeople.com is correct, I born around 900 calories mowing the lawn just once. It takes about 90 minutes to do that, so not too much longer than riding would take.
Well, that's it for my post right now. I'll be posting some great new recipes this week and will try to post some new workout routines in the next few weeks. Have a great week everyone!
Weight Loss Update - 9/20-9/26
Better late then never I suppose. It's been a hectic week and I haven't had much time to get on the computer.
I'm happy to say that I lost the weight I had "gained" last week. I wonder if it could have been water weight or something like that as I was not doing particularly well with my workout routines as of late. This week is not proving to be much better, but I hope to be back on track next week.
I'm happy to say that I lost the weight I had "gained" last week. I wonder if it could have been water weight or something like that as I was not doing particularly well with my workout routines as of late. This week is not proving to be much better, but I hope to be back on track next week.
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