... and I plan on continuing my momentum through until the next weigh-in. Stopped by the grocery store on the way home tonight and stocked up on lots of healthy snacks (this is my downfall). Hopefully... if healthy snacks are available, that's what I will reach for. " annonymous
If your journal looks like this you are going to be successful. If you are writing entries like this in your journal you will lose at least 10% of your current weight this session. Please take the suggestions and please work hard to figure out what, why and when about your eating habits. Have a great workout! It works when you work it, let's get this done!!
Donna
9 comments:
I would like to learn how to widen the variety of foods I eat. I'm getting VERY tired of grilled chicken - any meal/snack ideas from my "Planners"?
On foodtv.com you can go to their "healthy eating" tab and find some great recipes. They also have a tab for "in season now". I know I know Donna, I should not promote Food TV, but it can be a great resource.
PS
Do not accidentally go to the Paula Dean micro site.
Let's see....tired of chicken..Do you like fish? Turkey might be worth trying. I don't eat a lot of red meat--but, I know that there are some that are leaner than others (someone else will have to help with this one!). As for snacks--once I get some flaxseed, I'm going to try Jennifer's bars. I also like fruit--any kind, especially when someone else cuts it up for me! The key to this (for me, anyway) is finding food that you like, knowing how many calories are in it and adjusting your day to get what (calories) you need. I am not someone who enjoys "food prep"...So, I like my snacks to be easy to grab types of things. I know that there have been many successes with the PLAN--that included "Moose tracks", small piece of chocolate and all types of foods...Just remember--your body only needs what it needs...If you go over, get on the treadmill or go for a walk. It works. Don't limit yourself to grilled chicken. Eat what you enjoy. (Donna & Jennifer--you can pay me now!) :) Still doing the PLAN and having fun!! Tammi
http://deeprootsmarket.com/
Food for thought.
Yes Yes Yes you need to eat what you like and you need to know how many calories are in it. You need to go on mypyramid.gov and read on the daily requirements and see what it takes to fullfill them. What do you need? NOT what do you want. Keep working on discovering your best body. Go to the farmer's market!!!
Chicken and Bean Burritos
1/2 cup brown rice
2 cloves garlic; 1 smashed, 1 minced
Kosher salt and freshly ground pepper
1/2 pound (about 2 cups) frozen diced butternut squash, thawed
1 cup shredded rotisserie chicken, skin removed
1 15-ounce can black beans
1 cup grape tomatoes
1/2 cup fresh cilantro
1/4 cup pickled jalapeno peppers, plus 2 tablespoons pickling liquid
4 8-inch whole-wheat tortillas, warmed
1/2 cup shredded reduced-fat cheddar cheese
1 avocado, sliced
Plain low-fat yogurt or sour cream, for serving (optional)
Directions
Heat a medium skillet over high heat. Add the rice and smashed garlic and cook, stirring, until fragrant, 2 to 3 minutes. Add 1 cup water, season with salt and pepper and bring to a boil. Add the squash and reduce the heat to low; cover and simmer, undisturbed, about 25 minutes. Sprinkle the chicken over the rice mixture, cover and remove from the heat.
Meanwhile, make the bean salsa: Drain and rinse the beans, quarter the tomatoes and chop the cilantro and jalapenos. Toss with the pickling liquid and minced garlic in a bowl. Season with salt and pepper.
Stir the chicken-rice mixture and spoon it down the center of each tortilla, then top with half of the bean salsa and sprinkle with the cheese. Fold in the sides and roll up. Slice in half and serve with avocado, the remaining bean salsa and yogurt, if desired.
Per serving: Calories 497; Fat 15 g (Saturated 3 g); Cholesterol 25 mg; Sodium 620 mg; Carbohydrate 70 g; Fiber 11 g; Protein 24 g
Great Recipe from www.realage.com
QUICK BLACK BEAN SOUP
8 servings (about 1-1/4 cups each)
What's In It for You
(per serving)
Daily calories 305.31
Total fat (g) 16.29
Saturated fat (g) 3.76
Healthy fats (g) 11.02
Fiber (g) 10.59
Carbohydrates (g) 33.16
Sugar (g) 10.83
Protein (g) 13.09
Sodium (mg) 1259.23
Calcium (mg) 193.23
Magnesium (mg) 42.8
Selenium (mcg) 1.08
Potassium (mg) 968.39
1 tablespoon olive oil
1 onion, chopped
3 garlic cloves, sliced
1 carrot, chopped
2 stalks celery, chopped
2 quarts (8 cups) low salt vegetable stock or broth
2 cans (15 or 16 ounces each) black beans, rinsed and drained
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
1 tablespoon balsamic vinegar
1 bunch cilantro leaves, chopped
Heat oil in a large saucepan over medium-high heat. Add onion; cook 5minutes, stirring occasionally. Add garlic, carrot and celery; cook until soft, about 5 minutes. Add stock, beans, coriander and cayenne pepper; simmer uncovered 10minutes. Stir in vinegar. Transfer to blender or food processor; process to desired consistency. Reheat if necessary. Ladle into shallow bowls; garnish with cilantro.
You can reduce the sodium by buying the lowest sodium broth you can find and cooking the beans from dried rather than using canned. Also you lose 100 mg by omitting the celery.
This is very filling and a good source of protein. I make a pot and take a serving for lunch with a salad.
I also add some Pace picante when I get ready to serve.
good free food tracker software that lets you track sodium:
myfitnesspal.com
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