Friday, July 31, 2009
Meals for 7-31-09 Friday
Thursday, July 30, 2009
My Meals for July 30, 2009 (Thursday)
UPDATE
Wednesday, July 29, 2009
My Meals for 7-29 Wednesday
THE BEST EVER Chickpea Salad
Ingredients
1- 15.5 oz can chickpeas1/2 c red bell pepper, chopped
1 small red onion, chopped
1 medium cucumber, chopped
2 tbsp balsamic vinaigrette
3 tbsp Olive Oil
1/4 tsp garlic powder
1/4 tsp oregano
salt and pepper to taste
Directions
Mix it together. Chill and Go! Stays well in refrigerator for about 3 days!!Number of Servings: 6
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 158.7
- Total Fat: 7.7 g
- Cholesterol: 0.0 mg
- Sodium: 224.1 mg
- Total Carbs: 19.3 g
- Dietary Fiber: 3.7 g
- Protein: 4.0 g
Tzatziki (Yogurt Dip) Recipe
I have it in the fridge...gonna put it on my Salmon for dinner! YUMMM!
Tzatziki (yogurt dip)
Tzatziki is a Greek and Turkish appetizer, also used as a sauce or dip. This recipe is perfect with Mediterranean dishes or anything else on a hot summer's day.
Ingredients
1 medium Cucumber, finely sliced
½ cup finely chopped fresh dill weed
1 clove garlic, diced
2 Tbsp onion, diced
½-¾ tsp salt
¼ tsp freshly ground white pepper
6oz. plain, nonfat yogurt
Directions
Combine ingredients, serve, and enjoy.
Keeps for several days, although some separation may occur--just mix again!
Number of Servings: 6
Nutritional Info
* Servings Per Recipe: 6
* Amount Per Serving
* Calories: 20.0
* Total Fat: 0.1 g
* Cholesterol: 0.8 mg
* Sodium: 323.6 mg
* Total Carbs: 3.3 g
* Dietary Fiber: 0.3 g
* Protein: 1.8 g
How things are going for me!
I have been toying with the idea of becoming a raw food eater, with the exception of meat, chicken and fish. I am pretty much a raw food eater as it is....i just need to leave out those grains. I will keep you posted. Hope you did your workout today and I hope you ate a good healthy breakfast. Eating a healthy breakfast...really helps you to make good choices for meals and snacks the rest of the day!
Sher
Tuesday, July 28, 2009
My Meals for July 28 (Tuesday)
Monday, July 27, 2009
Monday, July 27, 2009 Meals for today!
1 1/2 cups Organic Green Tea
1/2 banana
2 large strawberries
handful of red grapes
1 scoop of protein powder (vanilla)
Lots of ice!
Blended in my Magic Bullet
Calories: 322
Sunday, July 26, 2009
The Fastest and Safest Way to Lose Weight!
* Excess weight
* Fatigue and frequent sleepiness
* Depression
* Brain fogginess
* Bloating
* Low blood sugar
* High blood pressure
* High triglycerides
AND STILL EAT AS MUCH AS YOU WANT!
This was an article I found today on the internet. The Link is at the bottom of this post to give appropriate credit to the appropriate person.
Things You'll Need:
- A bit of will power especially for the first 3-5 days
- A new grocery list
- A big trash bag
Instructions:
Step 1
Below are the steps, and brief explanations. It is important to know WHY you are doing what you are doing and WHY it is working. If you want the easy way and think you have the willpower to follow them without knowing why, skip right to the last step, as there really is only one thing you need to do.
- Step 2
Humans used to exist on meat from animals and vegetation. About 10,000 years ago (a fraction of a second in evolutionary time) we started eating lots of sugar and starch like grains and potatoes. 99.99% of our genes were formed before agriculture; Biologically, human bodies are still hunter-gatherers.
Societies where the transition from a primarily meat/vegetation diet to one high in cereals show a reduced lifespan and stature, increases in infant mortality and infectious disease, and higher nutritional deficiencies.
Modern humans have not suddenly evolved to incorporate the high carbohydrates from starch and sugar. In short, we are eating far too much bread, cereal, pasta, corn (a grain, not a vegetable), rice, potatoes and Little Debbie snack cakes, with very grave consequences to our health. Making matters worse, most of these carbohydrates we consume come in the form of processed food.
65% of Americans are overweight, 27% clinically obese, in a nation addicted to bread, soda, french fries and cakes. This is no coincidence. IT IS NOT THE FAT in the foods we eat that is making people fat and unhealthy, and leading to epidemic levels of diseases such as diabetes. - Step 3
Take the trash bag to your kitchen (you may need more than one) and IMMEDIATELY throw away anything that has any SUGAR, GRAINS, or PRESERVATIVES in it. Read all labels closely. If it has anything that is a word you can't pronounce TRASH IT. Most of your condiments, canned and boxed items will be history. DON'T PANIC - you can do it!! ALL these things are CONFUSING your body into making FAT because it CAN'T PROCESS THEM INTO ENERGY and they become TOXINS inside you, making you want to eat more because you are essentially nutrient-starved!
If you really feel bad about throwing all that crap away, donate it to a food bank.
** check carefully ALL cans, even most canned corn has sugar added - to make you addicted to it!
** Beans are okay, they are not a grain. Again, check for sugar and preservatives. - Step 4
Go to the grocery store. Buy only fresh or frozen meats and vegetables and some fruits. Stay away from the center aisles!! There lurks the ad-driven addictive sugary snacks. This is a bit like quitting smoking. Your body will CRAVE the sugar. Look up how yeast works. This is an overgrowth of bacteria that is making you feel tired and nauseous and have a bloated tummy. They THRIVE on sugar so you must starve your unwanted parasites! After about 3 days you will notice your belly not being so "noisy" and upset. You will not crave the sugar.
Keep chanting: NO BREAD(grains) NO SUGAR NO YEAST! while you shop to help you remember. - Step 5
Drink lots and lots of fresh, clean bottled or filtered water! Your body NEEDS water and may crave it badly. You may confuse this thirst for hunger or sugar pangs.
- Step 6
You will feel frustrated at first, because your eating and food shopping habits may have to change dramatically, and it's not the way you grew up, it's not what you're used to. But IT IS SOOOO WORTH IT! You will get used to it in no time. Besides, what you grew up with and are used to doing is obviously not working, right?!
- Step 7
If you are really craving, be strong! I keep a dark chocolate bar (More cocoa = less sugar) and usually a piece or two will satisfy my sweet tooth. Chocolate is good for you, the sugar in it is not.
- Step 8
OPTIONAL - Obviously we all know that exercise is beneficial and great for your body. HOWEVER You do not have to do any extra work or exercise to lose weight quickly.
You will start to feel more energy and may want to add extra steps here and there. You can park a little further away from the store, take the stairs instead of the elevator or escalator and walk around your office building on your breaks instead of standing around smoking, chatting or staring at the vending machine. - Step 9
After a week or two you can introduce SOME sweet items, like honey for your tea or cocoa or a few more pieces of fresh fruit. Try to keep fruit at no more than 1 - 2 servings per day.
At this point, you may see a cookie or piece of cake and remember the sweet taste and feel like giving yourself a "treat". I don't recommend it, because after you eat it you will feel SICK and wish you hadn't. Your body is not used to those kind of toxins anymore.
But if you do, NO BIG DEAL just stay on track and go right back to your healthy lifestyle! - Step 10
The woman that wrote this article was 35lb overweight and lost it in one month by following this diet. She is now healthy, has no more IBS, bladder infections or yeast infections. Her skin has improved to the point where people ask me what I do to have such nice skin. She never has to wear makeup anymore. SHE FEELS better and LOOK better. SHE IS better!
- Step 11
Good food choice examples:
Breakfast: Eggs, fruit, nuts, seeds, fish, meat, vegetables.
Lunch: Salad with fresh lemon/olive or safflower oil dressing with herbs & sea salt & fresh ground pepper, meat, fish, homemade soup with meats, vegetables, beans and natural herbs & spices and sea salt, raw veggies, natural nut butters (cashew and almond are really yummy)
Dinner: Veggies, salad, fish or meat, fritattas or omelets.
Buy lots of fresh or dried organic herbs and spices (check for additives!) They will make your meals TASTY and SO enjoyable! Have fun mixing and matching and trying new tastes and combinations. They are good on salad, meat, fish, and veggies and especially in soup. They are also beneficial and help your body heal.
Try making a big pot of soup each Sunday for lunches or dinners for the week. Make a different kind each week! If you have recipes, just adjust them to take away the grains and add more veggies, or beans. Chick peas are a lovely substitute for rice or pasta. - Step 12
CONDENSED STEPS:
STOP eating GRAINS, SUGAR and PRESERVATIVES.
Eat only FRESH MEAT, VEGGIES and SOME FRUIT, & NUTS
This is the tea i use for my smoothies
Here is how I make my tea:
I boil 16 ounces of water
Pour it over 8 tea bags.
Steep for 7 mins.
Squeeze and remove tea bags.
Add 6 cups (48 ounces) water.
Stir well and refrigerate.
Green tea aids in weight loss and has healthy antioxidants.
My husband got this tea at Sam's Club.
What I ate today 7/26/09 (Sunday)
Spinach, Organic Green tea, 1/2 banana, handful red grapes
Vanilla protein powder and ice
325 Calories
Lunch
Romaine Lettuce, ground turkey, red onion,
Great Northern beans, Radishes...Salsa, cayenne pepper
236 Calories
DinnerSteak, Romaine lettuce, radishes, red onion, cucumbers, a sprinkle of cheese on top
dressing: nonfat plain yogurt, salsa and cayenne pepper
Saturday, July 25, 2009
Ewwwwwwwwwww!!!
To be continued.....
It is 10:21 pm and we just got home!
It was all very nice!
They had a really awesome assortment of good healthy food!
I had Chicken Breast, fruit kebob, broccoli and cauliflower,
and a salad. Also had bottled water! Here is a pic of my meal:
Friday, July 24, 2009
My Green Smoothie
1 1/2 cups organic green tea
1/2 banana
1/2 cup spinach
1 scoop Vanilla Protein Powder
lots of ice
Blended in my Magic Bullet!
Fluid Intake and Calories for 7/24
Coffee 24 oz
Green Tea 12 oz
Gatorade 6 oz
----------------
Total: 114 oz
Breakfast: Veggie Omelet = 190
Lunch: White Bean Turkey Chili and Salad = 359
Dinner: White Bean Turkey Chili 307 and 1 Spinach and Asiago Cheese Chicken Sausage 110
Snack: Nectarine = 60 and Green Smoothie 272
---------------------------------------------------------
Total Calories: 1,399
LOOK!!! Microwave your Omelet!
Okay....so you can use the Ziploc Zip ' n Steam bags to make your Omelet. We use them to steam veggies and fish too.
In my omelet...i have 2 eggs....1/2 cup spinach....mushrooms...red onion and tomatoes. I also put some cayenne pepper in it too!
Thursday, July 23, 2009
My Calories and Water Intake for 7-23
Water = 78 ounces
--------------------
Total = 94 ounces
Breakfast Oatmeal = 327
Lunch 1/2 Veggie Sub on 9 grain bread = 230
Dinner White Bean Turkey Chili = 307
Snacks Fruit Smoothie = 230
Protein Shake = 263
--------------------------------------
Total Calories 1,357
White Bean Turkey Chili
Pam Original No-Stick Cooking Spray
1 pkg (20 oz) Lean ground turkey
1 cup chopped onion
1 cup chopped green pepper
1 can (14.5oz) can Diced tomatoes (Undrained)
2 cans (15 oz each) Great Northern Beans (drained and rinsed)
2 cans (11.5 oz each) Low Sodium V8 Juice
3 cloves of Garlic finely chopped
Here are the seasonings I put in it:
Chili Powder
Ground Cumin
Thyme
Oregano
Italian Seasoning
Parsley
Basil
Directions:
1. Spray large saucepan with cooking spray.
Add Ground Turkey, onion and green pepper.
Cook and stir over medium heat for about 8 mins
or until turkey is crumbled and no longer pink.
2. Stir in undrained tomatoes, Beans (drained and rinsed), V8 Juice and seasonings.
Bring to a boil, stirring occasionally. Reduce heat to low and cover.
Simmer 15 mins.
Stirring occasionally!
Chocolate Oatmeal
I was not happy, when i opened up the skim milk that i bought recently and it is supposed to be good for another week, but it is sour. So I had to make my oatmeal with water.
Here is what is in my oatmeal today:
1/2 Kroger 100% Whole Grain Oats
1 cup Filtered Water
1/2 cup blueberries
1/2 banana
1/2 scoop Vanilla protein powder
1 packet of PureVia (natural sweetener)
1 teaspoon of natural unsweetened cocoa
Wednesday, July 22, 2009
My New Coffee
100% Caffeine! YESSSS! I like instant...so i can make a cup of coffee anytime i want.
I used to drink my coffee with Coffeemate French Vanilla Creamer and 2 spoons of sugar.
Now I drink it black and sometimes with a little PureVia Sweetener.
Guiltfree Frozen Dessert
This is from Phase 1 of the South Beach Diet. I am not following that diet....but this sure sounds YUMMY!
A Guilt-Free Frozen Dessert
The best way to chill out at the end of a sizzling summer day is with a refreshing frozen treat. This guilt-free dessert is sure to keep you cool and satisfied.
Chilled Espresso Custard (Phase 1)
Description
Even dessert requires a little variety from time to time. If you're looking for a change, try adding this tasty alternative to your dessert repertoire.
Serves 4
Ingredients
1 1/2 cups 1% low-fat milk
2 eggs, beaten
3 tablespoons sugar substitute
2 teaspoons espresso powder or instant decaffeinated coffee
1 teaspoon vanilla extract
Ground cinnamon, for garnish
Lemon twists, for garnish
Instructions
In a medium bowl, whisk together the milk, eggs, sugar substitute, espresso powder or coffee, and vanilla extract until well blended. Pour into four 6-ounce custard cups or ramekins and place in a 10" skillet.
Fill the skillet with water to 1/2" from the top of the custard cups. Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 minutes. Remove the cups from the skillet, cover with plastic wrap touching the surface of the pudding, and refrigerate for 3 hours, or until chilled. Garnish with the cinnamon and lemon twists.
Nutritional information:
110 calories
3.5 g fat (1.5 g sat)
13 g carbohydrate
6 g protein
0 g fiber
80 mg sodium
110 mg cholesterol
Tuesday, July 21, 2009
How to make the Blueberry Banana Protein Shake
Start out with about a cup of organic green tea!
I brew it ahead of time and have it in a container in the fridge!
What it looks like blended!
Lunch 7 - 21
Lawash Garden Spinach Wrap
2 pieces of Extra Lean Roasted Turkey Breast
Radishes
Cucumbers
Red Onion
Romaine Lettuce
Low Fat Cottage Cheese with red onions
Breakfast: Tuesday 7-21
I really attempted to make an omelette. HA HA! It turned into scrambled eggs with spinach and onions. I put a sprinkle of cheese on top, chopped tomatoes and some cayenne pepper. I had to make it a quick breakfast, so that's all I had besides a cup of Decaf Coffee!
Monday, July 20, 2009
OH MY GOSH...My dinner!
The sweet potato....I put cinnamon and PureVia...Natural Sweetener on it...after it was finished baking.
The carrots, celery and onions....so yummy!
I put parsley and thyme herbs
2 cloves of garlic chopped
sea salt to taste
freshly ground pepper
What a great dinner!!!!! I am happily content! LOL I have room for a smoothie too! Calories left also! YAY!
Chicken Pinto Bean Salad for Lunch
1/2 cup Kroger 100% Whole Grain Oats
1 cup skim (fat-free) milk
1/2 cup fresh blueberries
2 walnuts
Cinnamon
LUNCH
You can see my 24 ounce tumbler. This is the one that I drink my water in each day!
I had some of the Chicken Taco Salad left from before. Just about 3/4 cup. So I put that into my bowl.
I added:
3 Romaine Lettuce Leaves
1 radish
1/2 stalk of celery
1/2 can Pinto Beans
It needed more dressing...so i made something different:
3 Tablespoons Miracle Whip Light
1/2 Tablespoon Apple Cider Vinegar
A little water
A dash of Sea Salt
Freshly Ground Pepper
Some Garlic Powder
Cayenne Pepper
This lunch was incredibly delicious. The pinto beans were a nice change!!! I still had some dressing left in my bowl, so I added a couple strips of cucumber in my bowl!
Sunday, July 19, 2009
Best Veggie Dip EVER
I used half yogurt, half salsa and sprinkled in some Barbeque Spice or Cayenne Pepper.
I use this on my salads too!