Unbroken - Motivational Video

EATING HEALTHY WHEN EATING OUT!

I did a post in my workout group this week about NOT blowing your hard work during the week by going out to eat on the weekend and just eating whatever!   You CAN go to a restaurant and eat a DELICIOUS, HEALTHY MEAL and leave feeling great knowing you didn't consume 1000 calories in one meal!

 

 

Thankfully it's not as difficult to go to a restaurant and find healthy meals.  Most restaurants have a Healthy Options Menu section.  Even the fast food restaurants display the caloric value of their foods, so that you can make the best selection possible. 

 

Here are few tips that I try to follow, that might just help you stay on track:

 

1) Drink water with lemon or unsweetened tea. 



2) Avoid eating the bread or chips that they offer to bring before your meal!!!  (that basket of chips and salsa are over 400 calories!!!!)

3)  Eat a salad- BUT avoid the 'FATTY TEMPTATIONS':  no bacon bits, croutons, creamy salad dressings, cheese or meats.  ( a salad with ranch dressing, cheese, croutons and lots of meat can be over 600 calories!)

4) For your sides, skip the potato loaded with butter and sour cream or the French fries and go with the steamed or grilled veggies!

5) Don't add extra salt!!! 

6) If it's broiled, ask them to NOT broil it in butter!

7) Order fish, chicken or lean red meat- be sure it's not fried!!!

8) Don't wear loose fitting clothes :)!!  If you wear something that's baggy and loose in the middle then you eat more!

9) Skip the cream sauces

10)  Last, but NOT least- always ask for a to-go box when you receive your meal so you can go ahead and put half of it in the box BEFORE you even begin eating.  Most restaurant servings are enough for at least two meals!!

 

 

As always, the best tip to remember is :EVERYTHING IN MODERATION

SOUPS AND SALADS ARE NOT ALWAYS HEALTHY!!!

Ok, I feel like I need to explain that soups and salads are not ALWAYS healthy!  In the past few weeks, this has happened at least 5 times:  people that I was with would say "oh I will get a chicken salad sandwich because that is healthy (b/c it has the word salad in it!) or one person ordered soup and salad (again b/c she felt that it was healthy) but she ordered a cream of broccoli soup and had more salad dressing on her salad than she had veggies!  

Unfortunately, a lot of people feel that if a food has the word salad in it- pasta salad, chicken salad, pimento cheese salad, fruit salad (that has enough sugar dressing on it to cause a diabetic coma)- then it is healthy.  I used to be the same way!  I would go out to eat and instead of getting a fried chicken sandwich, I would order the chicken salad sandwich, thinking I was choosing the best option.  Why is it not?  Well, because it has a ton of mayonnaise in it!!!  Or I would order a soup because I have always thought of soups as being an healthy option.  Well, NOPE not if they are cream based soups- clam chowder (my favorite), cream of broccoli, cream of potato, cream of tomato.......or even better soup in a bread bowl!!! 

So many people will get a salad bar, with great intentions, but then ruin it with adding all the meats, cheeses and pasta salads.  Then they pour about a cup of dressing on it!  I used to LOVE ranch dressing!!!  I would get a salad just so I could eat Ranch! All of your mayonnaise based dressings RUIN a healthy salad!! Anything that is creamy- Thousand Island, Blue Cheese, Ranch, Creamy Italian....... these are not good for you! You need to go with an oil or vinegar based dressing, or better yet sprinkle a little balsamic vinegar and olive oil with a little ground black pepper. 

I will say that was one of the hardest things to give up. I switched out slowly! At first, I would ask for Ranch on the side.  I would stick my fork in it and then get some salad to eat.  Eventually, I switched over to an Italian dressing or a balsamic.  Finally, I now either eat a salad with no dressing and enjoy the flavors of the veggies, or I will add a little olive oil and vinegar.

So, if you are exercising consistently and can't figure out why you aren't losing weight you just might want to look at the food you are eating.  Just because it has the word soup or salad in the title does NOT mean that it is healthy for you!    If you are not sure what it has in it, ask!!  If you are eating out, your waiter should know the ingredients or can go ask.

There are many other foods that are not healthy, but these are two that I hear most consistently misunderstood.  If you want soup then get a broth based soup:  a vegetable, chicken and rice or vegetable and beef minus the bread bowl and grilled cheese.  If you are wanting a salad, go easy on the dressing.  Ask for it on the side and try the fork dipping method.
Once you get accustomed to the changes, it will become second nature.

CILANTRO LIME CHICKEN

I don't know about you, but I get in a rut of fixing the same foods over and over.  I am always in search of GOOD TASTING, HEALTHY recipes.  It seems that so many recipes are high in fat (butter, creamed soups, mayonnaise) and salt. 
 I had this pack of chicken and had planned on fixing a lime/basil chicken recipe a friend had given me. Well, I got home and didn't have any basil.  So, I created this:  Cilantro Lime Chicken.   I am bragging-  this was delicious and I created it :)   My son said it was the bomb, so that is a high rating.  I served it with roasted red pepper quinoa and steamed broccoli and carrots.  YUM.

4 chicken breasts                          1 lime
2 cloves garlic                               cilantro
2 TBS butter                                  sea salt & pepper

Preheat oven to 375.  Melt butter in a baking dish.  Chop up cilantro ( I don't have an amount, but not a lot because it has a strong flavor).  Chop up garlic or put in a garlic press.   Squeeze lime juice on chicken, then sprinkle salt & pepper, rub on garlic and cilantro.  Put in the baking dish.  Cover with foil and bake for 1 hour. 

TURKEY MEATBALLS WITH SPAGHETTI SQUASH MARINARA

• 1 spaghetti squash (4-5 pounds)
• 1 Vidalia onion, chopped
• 1 clove garlic, minced
• 6 plum tomatoes, chopped
• ½ cup chopped Pomi tomatoes
• 2 tablespoons low-sodium tomato paste
• ½ cup fresh basil leaves, finely chopped
• ¾ pound lean ground turkey
• 1 egg white
• 2 tablespoons finely chopped shallots
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh oregano
• 1/8 teaspoon freshly ground black pepper
• 2-3 dashes hot-pepper sauce

-Preheat the oven to 400°F

-brush on olive oil and sprinkle garlic salt and pepper on the squash (cut in half length wise)  bake for 45 minutes- until tender- set aside to cool

H-eat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.

-In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.

-Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.

-. Scoop out squash from the shell ). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.

Makes 2 servings
Per serving: 483 calories, 38g protein, 48g carbdohydrates, 18g fat, 4g saturate fat, 11g fiber and 12g sugar.

Balsamic Chicken Breasts and Mushrooms

Are you ready for some Balsamic Chicken and mushrooms?? My kids and I have a serious love for mushrooms. . This is an easy and seriously MOUTH WATERING way to make your chicken without a lot of fuss. Enjoy!

Ingredients
4 skinless, boneless chicken breasts
1/2 teaspoon salt
1/2 teaspoon pepper
1 package button mushrooms, rinsed, patted dry and sliced
3 teaspoons minced, bottled garlic                  
1/4 cup balsamic vinegar
3/4 cup low-sodium chicken broth
1 bay leaf
1/4 teaspoon dried thyme
Cooking spray

Preparation
Season chicken with salt and pepper. Spray a nonstick skillet with cooking spray and heat to medium-high. Add the chicken and saute. until browned on one side. Add garlic, turn chicken breasts over &add mushrooms. Continue cooking while stirring the mushrooms. Cook for about three minutes, then add vinegar, broth, bay leaf and thyme.

Cover and simmer over medium-low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering the sauce, uncovered, for about seven minutes. Discard bay leaf and pour mushroom sauce mixture over chicken.

CAULIFLOWER CRUST PIZZA

Serves 2

Ingredients

• 1 cup cooked, riced cauliflower
• 1 cup shredded mozzarella cheese
• 1 egg, beaten
• 1 teaspoon dried oregano
• ½ teaspoon crushed garlic
• ½ teaspoon garlic salt
• olive oil (optional)
• pizza sauce, shredded cheese and choice of your toppings*

Instructions

To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
3. Bake at 450 degrees for 15 minutes.
4. Remove from oven.
5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

*Note: Toppings need to be precooked since you are only broiling for a few minutes.

For more tips on making this recipe, check out Eat, Drink, Smile.

Give this recipe a try and tell me what you think in the comments below!

Do you have a healthy pizza recipe? How do you satisfy your pizza cravings?