So many people tell me they just don't have time to exercise. I bet if you were to add up all the time you sit in front of your computer, TV, iphone, ipad, books, magazines, looking in your pantry, fridge, or cupboards for something to eat, you might be able to find 30 minutes of extra time. I admit sometimes it's hard to find time to get all sweaty, then showered, and ready for the day, so then what do you do? You find every way possible to incorporate movement into your life. Park as far away from the store or your work entrance as possible, take the stairs, when you have a few minutes at home while you're waiting for the water to boil do some jumping jacks or squats or lunges. There are wasted minutes in your day that can be put to better use and if you have too much going on in your life, get rid of the stressers in your life. And no, I don't mean get rid of exercising... exercising is as important as eating. Those who exercise for at least 30 minutes a day will see a lower risk of early death, stroke, high blood pressure, Type II diabetes, and colon or breast cancer. Exercise also prevents unwanted weight gain, helps with weight loss, improves cardiovascular health and muscular strength, helps with the prevention of falls, reduces depression, increases bone density, improves sleep quality, and improves your functional health overall. Having read all those pros, can you see how important exercise is? I hope that you do.
And now to practice what I preach.... Get into a plank where you're on your toes and forearms and move in a back and forth motion, like a saw for 20 counts, rest for 10 seconds and repeat 5 times. And know that you are strengthening your abs, back, arms, shoulders, and even your legs. Do this several times today. I'm cheering you on!
Here is a Yummy Pumpkin "dessert" to try:
PATTY'S PUMPKIN PUDDING
1/2 C. Sugar
1 tsp. Cinnamon
1/2 tsp. salt
1/4 tsp. ground ginger
1/4 tsp. ground cloves
2 Large Eggs
1 - 15 OZ can 100% pure pumpkin
1 - 12 OZ can evaporated nonfat milk.
Mix sugar, cinnamon, salt, ginger, and cloves in a small bowl. Beat the eggs in a large bowl. Stir in the pumpkin and sugar-spice mixture. Gradually stir in the evaporated milk. Pour into a shallow oven proof dish and bake in a preheated 350 F oven for about 40 minutes. Don't overbake! The center should be slightly wiggly. Cool and enjoy at room temperature or refrigerate for later use. (Sorry I don't know how many this serves, but I usually bake it in an 8x8 glass dish.) So it could serve about 9.
ENJOY!
Wednesday, November 14, 2012
Saturday, September 29, 2012
Salad and Salad Dressings
PASTA SALAD
Dressing
2/3 C Canola oil part Olive oil
1/2 C white wine vinegar
1 T Dijon mustard
1 tsp salt
1/2 tsp pepper
2 cloves garlic, pressed
2 tsp. sweet basil
In a big bowl mix together:
Cauliflower flowerettes, cooked tender crisp (I use a whole head or more)
Broccoli floweretts, cooked tender crisp
Frozen Green beans, cooked tender crisp (I use about a bag or more)
1 can ripe black olives
Tomatoes diced
1 C jack cheese, cubed
1 pkg rotelle (spiral pasta), cooked and drained
Cook the pasta in boiling water for about 20 minutes... or less. Add vegetables and cheese to dressing. Chill. Makes about 12 Cups. Is best served at room temperature. I use this as dinner.
RICE SALAD WITH SUGAR SNAP PEAS
1 1/2 C fresh sugar snap peas
1/2 C Water
3 C cooked brown rice (1 C uncooked)
1 medium cucumber or more, peeled, seeded, and chopped
1/4 C chopped red bell pepper
1/4 C chopped fresh parsley (or 1/2 that and used dried)
Dressing:
1/3 C olive oil
1/3 C white wine vinegar
1 T sugar
1 T lemon juice
1/2 tsp salt
1/4 tsp. pepper
In medium sauce pan, bring water to a boil. Add peas. Reduce heat; cover and simmer 3-4 minutes or until bright green and crisp tender. Immediately rinse with cold water; drain well. In large bowl, combine dressing ingredients. Combine cooked peas, rice, chopped cucumber, pepper, and parsley with the dressing in the bowl. Mix well. Serve immediatly or refrigerate until serving time. Beware, it doesn't taste good the next day. I love this salad! mmm good!
SALAD DRESSINGS:
BALSAMIC AND RED WINE VINEGAR DRESSING
5 T olive oil
1 T red wine vinegar
1 T balsamic vinegar
salt and fresh ground pepper
In a small bowl, whisk together the oil and vinegars. Season to taste with salt and pepper. Makes about 1/2 C. Whisk well before using. Carefully pour on your green salad and enjoy!
RANCH DRESSING
1 C plain non-fat yogurt
1 C buttermilk
1 tsp salt
1 tsp course ground pepper
1 tsp garlic powder
1 tsp onion powder
Pour everything in a jar, cover with a lid and shake. If it's thick add a little bit of water until you reach the desired consistancy. Serve over your favorite green salad or with your favorite veggies. Store left overs in refrigerator.
VINAIGRETTE
1/3 C salad oil
1/3 C white wine vinegar or vinegar
1 T sugar
2 tsp fresh thyme, oregano, or basil or 1/2 tsp dreid thyme, oregano, or basil (I like basil best)
1/2 tsp Paprika
1/4 tsp dry mustard or 1 tsp Dijon style mustard
1/8 tsp pepper
Pour everythin in a jar, cover with a lid and shake well. Serve over your favorite salad. Store in refrigerator up to two weeks.
Dressing
2/3 C Canola oil part Olive oil
1/2 C white wine vinegar
1 T Dijon mustard
1 tsp salt
1/2 tsp pepper
2 cloves garlic, pressed
2 tsp. sweet basil
In a big bowl mix together:
Cauliflower flowerettes, cooked tender crisp (I use a whole head or more)
Broccoli floweretts, cooked tender crisp
Frozen Green beans, cooked tender crisp (I use about a bag or more)
1 can ripe black olives
Tomatoes diced
1 C jack cheese, cubed
1 pkg rotelle (spiral pasta), cooked and drained
Cook the pasta in boiling water for about 20 minutes... or less. Add vegetables and cheese to dressing. Chill. Makes about 12 Cups. Is best served at room temperature. I use this as dinner.
RICE SALAD WITH SUGAR SNAP PEAS
1 1/2 C fresh sugar snap peas
1/2 C Water
3 C cooked brown rice (1 C uncooked)
1 medium cucumber or more, peeled, seeded, and chopped
1/4 C chopped red bell pepper
1/4 C chopped fresh parsley (or 1/2 that and used dried)
Dressing:
1/3 C olive oil
1/3 C white wine vinegar
1 T sugar
1 T lemon juice
1/2 tsp salt
1/4 tsp. pepper
In medium sauce pan, bring water to a boil. Add peas. Reduce heat; cover and simmer 3-4 minutes or until bright green and crisp tender. Immediately rinse with cold water; drain well. In large bowl, combine dressing ingredients. Combine cooked peas, rice, chopped cucumber, pepper, and parsley with the dressing in the bowl. Mix well. Serve immediatly or refrigerate until serving time. Beware, it doesn't taste good the next day. I love this salad! mmm good!
SALAD DRESSINGS:
BALSAMIC AND RED WINE VINEGAR DRESSING
5 T olive oil
1 T red wine vinegar
1 T balsamic vinegar
salt and fresh ground pepper
In a small bowl, whisk together the oil and vinegars. Season to taste with salt and pepper. Makes about 1/2 C. Whisk well before using. Carefully pour on your green salad and enjoy!
RANCH DRESSING
1 C plain non-fat yogurt
1 C buttermilk
1 tsp salt
1 tsp course ground pepper
1 tsp garlic powder
1 tsp onion powder
Pour everything in a jar, cover with a lid and shake. If it's thick add a little bit of water until you reach the desired consistancy. Serve over your favorite green salad or with your favorite veggies. Store left overs in refrigerator.
VINAIGRETTE
1/3 C salad oil
1/3 C white wine vinegar or vinegar
1 T sugar
2 tsp fresh thyme, oregano, or basil or 1/2 tsp dreid thyme, oregano, or basil (I like basil best)
1/2 tsp Paprika
1/4 tsp dry mustard or 1 tsp Dijon style mustard
1/8 tsp pepper
Pour everythin in a jar, cover with a lid and shake well. Serve over your favorite salad. Store in refrigerator up to two weeks.
Thursday, September 20, 2012
Who wins? Muscle or Fat?
I want you to have a clear understanding about how important strength training is. Some people, especially women, are afraid they'll bulk up like a man, but the truth is, you don't have the same kind of hormones to look like a man, well unless you take testosterone. And some women have more testosterone than others, but the point I'm trying to make is muscle is an active tissue, every time you move a muscle your burning calories. Fat is an insulating tissue and helps in the proccess of hormone distribution, but it doesn't burn calories, it's not an active tissue. Look at it this way, if you were to put Fat and Muscle in a boxing ring, Muscle would be bouncing around taking swings at Fat left and right, while Fat just sits there taking the hit, because that's what Fat does, not a whole lot. Not that you should be without fat, fat is important to have, but let's face it, Muscle is a whole lot better looking and therefore you should work at getting those muscles toned and leave Fat nicely hidden in small crevices where it's hardly seen. Do not fear strength training. Get those muscles a nice workout so that you will burn more calories at rest.
So here's a workout to get those muscles a nice workout. 50 Jumping Jacks, 50 Squats (sit back with your butt, do not lean forward over your toes), 25 push-ups, 50 tricep dips, 50 Jump ropes, 24 alternating lunges (watch that knee, no going over the toe). Do this 3x. Put one some great music to workout to.
For an after workout snack: 1 C. Non-Fat plain Greek Yogurt with 1 tsp berry jam.
So here's a workout to get those muscles a nice workout. 50 Jumping Jacks, 50 Squats (sit back with your butt, do not lean forward over your toes), 25 push-ups, 50 tricep dips, 50 Jump ropes, 24 alternating lunges (watch that knee, no going over the toe). Do this 3x. Put one some great music to workout to.
For an after workout snack: 1 C. Non-Fat plain Greek Yogurt with 1 tsp berry jam.
Monday, September 17, 2012
Dinner and Side Recipe's
PASTA PRIMAVERA
6 oz pkg. whole grainlinguini or fettuccini 1 C Fresh or frozen pea pods
3 T olive oil 1/2 C cashews or almonds
2 C. Broccoli flowerets 1/4 C white wine vinegar
1 C. carrots cut diaganol 1 tsp dried thyme
1 medium onion cut into then wedges 1/4 tsp. pepper
1 clove garlic pressed
1/4 C Parmesan cheese
Cook pasta, drain. Saute' vegetables and garlic in 2 T olive oil for about 3 minutes or until tender crisp. Stir in pea pods, cook 2 min. Add pasta, rest of olive oil, nuts, white wine vinegar, thyme and pepper. Cover, cook for 1 min. Sprinkle with Parmesan cheese. Makes 8 small servings.
CHICKEN CACCIATORE
1-2 Lbs chicken breasts 1/8 tsp. allspice
2 T olive oil 3 tsp. season all
2 sliced onions 1/4 tsp black pepper
1 chopped bell pepper 1 tsp Italian seasoning
2 cloves garlic minced 1/4 tsp crushed red pepper
3 1/2 C tomatoes (2 cns 14.5 oz tomatoes)
Cut chicken into bite size pieces. Brown in olive oil. Drain off oil. Add vegetables and seasonings, cover and simmer slowly 45 minutes or until chicken is tender. Serve over favorite whole grain pasta. Serves about 4-6.
CARROT SALAD
6-7 Large carrots 3/4 C oil (part olive part canola)
1/2 C white distilled vinegar 3 T black Pepper
1/4 C + 2 T sugar 2 tsps salt
4-5 lrg cloves of garlic, pressed 1/2 tsp coriander
Finely grate peeled carrots. Put in large bowl. Mix all remaining ingredients in a jar for the dressing. Pour over carrots and stir to coat the carrots, allow to marinate for a couple of hours. This is a huge immune booster salad, we fix it often during the cold and flu season to keep our kids from getting sick.
CHICKEN FAJITAS
Saute' 1-2 Sliced onions, 2-3 Green, red, yellow, or orange bell peppers, in olive oil until tender and cooked slightly limp. Salt to taste.
Slice 2 whole raw chicken breasts into thin slices. Saute in olive oil with garlic, 1 tsp seasoning salt, and chopped cilantro. Do not overcook the chicken. Combine vegetables and chicken; add the juice of 1/2 lemon or lime (or to taste). Serve on warm whole grain tortillas. Add non-fat plain yogurt, guacamole, cheese, diced tomatoes, and salsa if desired.
6 oz pkg. whole grainlinguini or fettuccini 1 C Fresh or frozen pea pods
3 T olive oil 1/2 C cashews or almonds
2 C. Broccoli flowerets 1/4 C white wine vinegar
1 C. carrots cut diaganol 1 tsp dried thyme
1 medium onion cut into then wedges 1/4 tsp. pepper
1 clove garlic pressed
1/4 C Parmesan cheese
Cook pasta, drain. Saute' vegetables and garlic in 2 T olive oil for about 3 minutes or until tender crisp. Stir in pea pods, cook 2 min. Add pasta, rest of olive oil, nuts, white wine vinegar, thyme and pepper. Cover, cook for 1 min. Sprinkle with Parmesan cheese. Makes 8 small servings.
CHICKEN CACCIATORE
1-2 Lbs chicken breasts 1/8 tsp. allspice
2 T olive oil 3 tsp. season all
2 sliced onions 1/4 tsp black pepper
1 chopped bell pepper 1 tsp Italian seasoning
2 cloves garlic minced 1/4 tsp crushed red pepper
3 1/2 C tomatoes (2 cns 14.5 oz tomatoes)
Cut chicken into bite size pieces. Brown in olive oil. Drain off oil. Add vegetables and seasonings, cover and simmer slowly 45 minutes or until chicken is tender. Serve over favorite whole grain pasta. Serves about 4-6.
CARROT SALAD
6-7 Large carrots 3/4 C oil (part olive part canola)
1/2 C white distilled vinegar 3 T black Pepper
1/4 C + 2 T sugar 2 tsps salt
4-5 lrg cloves of garlic, pressed 1/2 tsp coriander
Finely grate peeled carrots. Put in large bowl. Mix all remaining ingredients in a jar for the dressing. Pour over carrots and stir to coat the carrots, allow to marinate for a couple of hours. This is a huge immune booster salad, we fix it often during the cold and flu season to keep our kids from getting sick.
CHICKEN FAJITAS
Saute' 1-2 Sliced onions, 2-3 Green, red, yellow, or orange bell peppers, in olive oil until tender and cooked slightly limp. Salt to taste.
Slice 2 whole raw chicken breasts into thin slices. Saute in olive oil with garlic, 1 tsp seasoning salt, and chopped cilantro. Do not overcook the chicken. Combine vegetables and chicken; add the juice of 1/2 lemon or lime (or to taste). Serve on warm whole grain tortillas. Add non-fat plain yogurt, guacamole, cheese, diced tomatoes, and salsa if desired.
Saturday, September 15, 2012
Recipe's to Add to Your Family Favorites
HEARTY HOTCAKES
1 C flour 1/2 tsp baking powder
1/2 C Whole wheat flour 1/2 tsp baking soda
1/2 C cornmeal 1/2 tsp salt
1/2 C oatmeal 1 egg
2 T sugar 2 1/2 C buttermilk (I just use milk or water down some yogurt)
3 T butter, Melted
Mix together and cook. Makes 16 pancakes. 2 Pancakes are a serving.
CHICKEN SALAD
6 Boneless/skinless chicken or turkey breast diced up small
2 heads of lettuce (go romaine)
1 pkg raman noodles, broken up (or leave this out)
8 small green onions
4 T sliced almonds
2 T sesame seeds
Mix all this together in a large bowl
DRESSING
In a small bowl or Jar combine the following and mix together well then pour over salad
3/4 C Tarragon Vinegar
1/2 C sugar
1 C Canola oil
1 tsp Salt
1 tsp accent (optional)
1/2 tsp black pepper
Use as a side or as a meal, depending on the size of your serving.
OLIVE GARDEN PASTA E FAGIOLI
1 lb ground beef (lean)
1 sm onion, diced (1 cup)
1 Large carrot, chopped (1 cup)
3 stalks celery, chopped (1 cup)
2 cloves garlic, minced
2 14.5 oz cans diced tomatoes
1 15 oz can red kidney beans (with liquid)
1 15 oz can great northern beans (with liquid)
1 15 oz can tomato sauce
1 12 oz can V-8 juice
1 T white wine Vinegar
1 1/2 tsp salt
1 tsp oregano
1 tsp basil
1/2 tsp pepper
1/2 tsp thyme
1/2 lb (1/2 pkg) ditali pasta (or as small of pasta you can find)
1. Brown the beef in a large sauce pan, drain off fat.
2. Add onion, carrot, celery, and garlic and saute' for 10 minutes
3. Add remaining ingredients, except pasta and simmer for 1 hour
4 About 50 Minutes into simmer time cook kthe pasta in 1 1/2 to 2 quarts boiling water for 10 min. Drain
5. Add the pasta to the soup. Simmer for 5-10 minutes and serve.
THIS IS REALLY GOOD! And YES it really did come from the OLIVE GARDEN.
SPLIT PEA SOUP
1 lb green split peas (2 1/4 C)
1 meaty ham bone (or a pkg of turkey bacon cut up)
1 1/2 C chopped onion
1 C diced celery
1 C grated carrot
1/4 tsp marjoram
1 tsp salt
1/4 tsp pepper.
Cover the peas with 2 quarts cold water, add the rest of the ingredients. Bring to a boil, cover, reduce heat and simmer (don't boil) for 1 1/2-2 hours. Stir occasionally. Remove ham bone and cut off meat and dice. Return meat to soup and serve. Serves about 6-8... 1 cup servings.
GRILLED TURKEY/SWISS ON SOURDOUGH
Place sliced deli Turkey, sliced tomato and swiss cheese on slices of lightly buttered sourdough bread. (butter side down). Top with another slice of sourdough bread, butter the top and grill till lightly brown. These are delicious!
1 C flour 1/2 tsp baking powder
1/2 C Whole wheat flour 1/2 tsp baking soda
1/2 C cornmeal 1/2 tsp salt
1/2 C oatmeal 1 egg
2 T sugar 2 1/2 C buttermilk (I just use milk or water down some yogurt)
3 T butter, Melted
Mix together and cook. Makes 16 pancakes. 2 Pancakes are a serving.
CHICKEN SALAD
6 Boneless/skinless chicken or turkey breast diced up small
2 heads of lettuce (go romaine)
1 pkg raman noodles, broken up (or leave this out)
8 small green onions
4 T sliced almonds
2 T sesame seeds
Mix all this together in a large bowl
DRESSING
In a small bowl or Jar combine the following and mix together well then pour over salad
3/4 C Tarragon Vinegar
1/2 C sugar
1 C Canola oil
1 tsp Salt
1 tsp accent (optional)
1/2 tsp black pepper
Use as a side or as a meal, depending on the size of your serving.
OLIVE GARDEN PASTA E FAGIOLI
1 lb ground beef (lean)
1 sm onion, diced (1 cup)
1 Large carrot, chopped (1 cup)
3 stalks celery, chopped (1 cup)
2 cloves garlic, minced
2 14.5 oz cans diced tomatoes
1 15 oz can red kidney beans (with liquid)
1 15 oz can great northern beans (with liquid)
1 15 oz can tomato sauce
1 12 oz can V-8 juice
1 T white wine Vinegar
1 1/2 tsp salt
1 tsp oregano
1 tsp basil
1/2 tsp pepper
1/2 tsp thyme
1/2 lb (1/2 pkg) ditali pasta (or as small of pasta you can find)
1. Brown the beef in a large sauce pan, drain off fat.
2. Add onion, carrot, celery, and garlic and saute' for 10 minutes
3. Add remaining ingredients, except pasta and simmer for 1 hour
4 About 50 Minutes into simmer time cook kthe pasta in 1 1/2 to 2 quarts boiling water for 10 min. Drain
5. Add the pasta to the soup. Simmer for 5-10 minutes and serve.
THIS IS REALLY GOOD! And YES it really did come from the OLIVE GARDEN.
SPLIT PEA SOUP
1 lb green split peas (2 1/4 C)
1 meaty ham bone (or a pkg of turkey bacon cut up)
1 1/2 C chopped onion
1 C diced celery
1 C grated carrot
1/4 tsp marjoram
1 tsp salt
1/4 tsp pepper.
Cover the peas with 2 quarts cold water, add the rest of the ingredients. Bring to a boil, cover, reduce heat and simmer (don't boil) for 1 1/2-2 hours. Stir occasionally. Remove ham bone and cut off meat and dice. Return meat to soup and serve. Serves about 6-8... 1 cup servings.
GRILLED TURKEY/SWISS ON SOURDOUGH
Place sliced deli Turkey, sliced tomato and swiss cheese on slices of lightly buttered sourdough bread. (butter side down). Top with another slice of sourdough bread, butter the top and grill till lightly brown. These are delicious!
Thursday, September 13, 2012
Man Can Not Serve Two Masters
Here is some food for thought. In the Book of Mormon, 3 Nephi 13:24, is a scripture mastery. It says "No man can serve two masters; for either he will hate the one and love the other, or else he will hold to the one and despise the other. Ye cannot serve God and Mammon." If you take this scripture and apply it to your health and well being, you could look at it this way. You can't have it both ways. Either you decide to leave the old life you used to live and decide to live a new one that involves eating healthier, watching the amount of foods that come from each food "group" go into your mouth, and exercise every day(well except for one day a week, right?) Or you stay the same. You have to decide which way you're going to go, but you can't have it both ways. I want the best for you and I'm here to help.
For some exercise try the 100, 100, 100 challenge. What is that? You do a 100 jumping jacks, 100 sit ups, and 100 push ups. You can do it in 4 sets of 25 and if you're a girl it's all good if you want to do push ups the girl way. Best of luck!
For a delicious dessert idea:
Cut a banana in half, push a stick up half way, then freeze it for 30 minutes. Melt 1/4 C of Chocolate chips with a tiny bit of butter in the microwave. Roll the banana in the chocolate and in 2 TBSP of your favorite nuts chopped real fine. Freeze for an hour... and enjoy! YUM!
For some exercise try the 100, 100, 100 challenge. What is that? You do a 100 jumping jacks, 100 sit ups, and 100 push ups. You can do it in 4 sets of 25 and if you're a girl it's all good if you want to do push ups the girl way. Best of luck!
For a delicious dessert idea:
Cut a banana in half, push a stick up half way, then freeze it for 30 minutes. Melt 1/4 C of Chocolate chips with a tiny bit of butter in the microwave. Roll the banana in the chocolate and in 2 TBSP of your favorite nuts chopped real fine. Freeze for an hour... and enjoy! YUM!
Wednesday, September 12, 2012
Being Healthy is NOT just for Rich People
Many of you have voiced concerned over how you will be able to afford to eat healthy. Let me assure you that I wouldn't be a good personal trainer/wellness coach if I couldn't help you help yourself. Today I will give you lots of ideas on how you can incorporate the foods I listed on my "health challenge". Eating healthy has a lot to do with what kinds of foods you put in your mouth and also how much. Portion size has gotten out of control. I will teach you how much a serving is. I suggest you measure your servings out so you can see what it looks like and then as time progresses and you know what a serving looks like you can lose the measure devices.
Serving size for various food groups:
VEGETABLES: 1/2 C cooked
1 C Raw
1/2 C vegetable juice
FRUITS: 1/2 C chopped fruit
1/2 C fruit juice
1 medium piece of fruit
2 Tbsp Dried raisins, 3 prunes (dried fruit is tricky because you think you can eat more, but you actually eat less... be sure to drink lots of water with dried fruit)
PROTEIN SOURCES: 1 Egg or 2 Egg whites
3 oz cooked lean meat, poultry, fish (about the size of your palm and as thick as a deck of cards)
WHOLE GRAINS: 1 slice of bread
1/2 C grain or pasta
HIGH CALCIUM FOODS: 1/2 C nonfat cottage cheese
8 oz nonfat yogurt or milk
for cheese check the package for serving size
GOOD FATS: 24 Almonds, 15 Walnut halves,
1 tbsp canola or olive oil
1/4 C avacado
Here are some meal ideas:
Breakfast: 1/2 C dry oatmeal cooked however you like, then add a serving of nuts if you desire, some raspberries maybe. Drink a 1/2 C of Orange Juice, Grape Juice or whatever yummy juice you may have... as long as it's 100% juice.
Breakfast: 1 or 2 Eggs scrambled in a cup, then cook 2 C of spinach (buy a big bag at Costco) in the microwave until wilted, drain any excess water off the spinach, add to the eggs, combine it well, then cook it in a pan until cooked through. When you're done it should look like a frittata. Add some plain yogurt, salsa, cut up cucumbers, tomatoes, and avacodo... whatever you have... Watch your serving size of everything you put on. Serve with a peice of toast and a glass of milk.
Breakfast: Whole grain pancakes (search my blog for a recipe), top with grape jelly, bananas, or any other homemade jam or fruit you may have.
Lunch: Peanut Butter and Jelly sandwhich with a piece of fruit canned or fresh, some kind of vegetable like carrots, and some yogurt.
Lunch: Mac n Cheese (check my blog for recipe). Eat with a serving of a green beans and a piece of fruit.
Lunch: Turkey sandwhich with tomatoes, cheese, lettuce tomato, avacado, mustard, served with whole grain bread. (serve my blog on how to make whole wheat bread). Eat some carrots and fruit with it. Drink plenty of water after your meal.
Dinner: Spaghetti, Pizza (homemade of course, check my blog for recipes), Bean burritos, Tacos, Taco salad, Taco Soup, Stir Fry, Pasta salad, Enchiladas (the kind with red sauce), etc. Tuna burgers (recipe on my blog), pumpkin soup served with pumpkin dinner rolls and a green salad or green beans or peas.
Snack ideas: Handful of nuts with 2 TBS dried fruit and 2 TBLS semi sweet chocolate chips or dark chocolate.
A slice of whole grain bread served with peanut butter and sliced banana on top, sprinkle some cinnamon on.
Plain non-fat yogurt served with fruit or a TBLS of Jam preferably grape or berry Jam.
A granola bar with a piece of fruit
An Apple with a slice of cheese or or 2 Tbsp peanut butter, almond butter, or cashew butter
1/2 C Grape Juice and 1/2 C milk (called purple cow, pour into a cup and enjoy!)
The key is to watch your serving size and substitute bad foods for good foods:
Substitute plain non fat yogurt for mayo and sour cream.
Look for whole grain over enriched, bleached.
Try to make each meal colorful, the more color, the more likely your foods are nutrient dense.
Go Romain or Spinach over iceburg lettuce
Eat slower by using your non-dominant hand
Use a salad plate and not a dinner plate
When you're tempted to eat more than you should get up and walk away from the table, leave the room, tell the food who's boss! Yell at the food if you want to, who cares if your family thinks you're Koo Koo.
Homemade Yogurt: (I triple the batch for my family and I get about 4 quarts)
4 C. Water
1 C. Powdered milk (non instant, I use the milk from the LDS church cannery)
1/4 C plain yogurt with live active cultures (I use Costco's greek yogurt)
Mix the water and powdered milk in a blender. Heat the milk to 170-175 F over medium heat. Remove from stove and allow to cool to 110-112 F. Mix yogurt start with about 4 C of warm milk in a blender and then stir into the rest of the milk. Pour into quart jars top with ring and lid. Incubate in oven or warm place set at 110 degrees for 4 hours. I have a food dehydrater that I use. Refrigerate for several hours before eating. * yogurt takes some practice, but once you get it down, it's really cheap to make and totally worth the effort.
Texas Rice Salad
3 Cups cooked brown rice 1/2 C chopped, fresh cilantro
1 Can black beans, rinsed 1/4 C thinly sliced red onion
1 Can whole kernal corn, drained (I use frozen) 2 TBSP lime or lemon juice
1 Small avacado, peeled and diced 1/4 tsp salt
1 C tomato salsa 1/8 tsp pepper
Mix all ingredients in a large bowl. Serve immediately or refrigerate up to three days. Can serve with salad greens and sliced grilled chicken breast. This feeds my family of 6. We really like it.
Pumpkin Dinner Rolls (makes 4 dozen)
1 C. Sugar
1/2 C warm water
2 C warm milk
1/4 C. butter (melted)
2 C. Cooked mashed pumpkin
2 Tsp. Salt
1/2 C whole wheat flour (I use about 2 C wheat and 8-10 C white flour)
10-12 C. Flour
7 Tsps Dry Yeast (weird measurement I know)
In large bowl combine sugar, water, milk, butter, pumpkin, and salt. Mix well. Add wheat flour, 7-8 C flour and yeast. Continue adding flour and knead until dough is elastic and not sticky. Place dough in greased bowl. Cover with towel and set in warm place until double. (60-90 minutes). Punch dough down, divide into thirds, divide each third into 16 pieces. Shape into balls. Place on greased cookie sheets (24 on two large cookie sheets. Rise till double (about 30 min). Bake at 350 for 15-20 minutes or until tops or golden. Cook on wire rack. SOOOO GOOD! 1 roll is a serving.
Enjoy!
Serving size for various food groups:
VEGETABLES: 1/2 C cooked
1 C Raw
1/2 C vegetable juice
FRUITS: 1/2 C chopped fruit
1/2 C fruit juice
1 medium piece of fruit
2 Tbsp Dried raisins, 3 prunes (dried fruit is tricky because you think you can eat more, but you actually eat less... be sure to drink lots of water with dried fruit)
PROTEIN SOURCES: 1 Egg or 2 Egg whites
3 oz cooked lean meat, poultry, fish (about the size of your palm and as thick as a deck of cards)
WHOLE GRAINS: 1 slice of bread
1/2 C grain or pasta
HIGH CALCIUM FOODS: 1/2 C nonfat cottage cheese
8 oz nonfat yogurt or milk
for cheese check the package for serving size
GOOD FATS: 24 Almonds, 15 Walnut halves,
1 tbsp canola or olive oil
1/4 C avacado
Here are some meal ideas:
Breakfast: 1/2 C dry oatmeal cooked however you like, then add a serving of nuts if you desire, some raspberries maybe. Drink a 1/2 C of Orange Juice, Grape Juice or whatever yummy juice you may have... as long as it's 100% juice.
Breakfast: 1 or 2 Eggs scrambled in a cup, then cook 2 C of spinach (buy a big bag at Costco) in the microwave until wilted, drain any excess water off the spinach, add to the eggs, combine it well, then cook it in a pan until cooked through. When you're done it should look like a frittata. Add some plain yogurt, salsa, cut up cucumbers, tomatoes, and avacodo... whatever you have... Watch your serving size of everything you put on. Serve with a peice of toast and a glass of milk.
Breakfast: Whole grain pancakes (search my blog for a recipe), top with grape jelly, bananas, or any other homemade jam or fruit you may have.
Lunch: Peanut Butter and Jelly sandwhich with a piece of fruit canned or fresh, some kind of vegetable like carrots, and some yogurt.
Lunch: Mac n Cheese (check my blog for recipe). Eat with a serving of a green beans and a piece of fruit.
Lunch: Turkey sandwhich with tomatoes, cheese, lettuce tomato, avacado, mustard, served with whole grain bread. (serve my blog on how to make whole wheat bread). Eat some carrots and fruit with it. Drink plenty of water after your meal.
Dinner: Spaghetti, Pizza (homemade of course, check my blog for recipes), Bean burritos, Tacos, Taco salad, Taco Soup, Stir Fry, Pasta salad, Enchiladas (the kind with red sauce), etc. Tuna burgers (recipe on my blog), pumpkin soup served with pumpkin dinner rolls and a green salad or green beans or peas.
Snack ideas: Handful of nuts with 2 TBS dried fruit and 2 TBLS semi sweet chocolate chips or dark chocolate.
A slice of whole grain bread served with peanut butter and sliced banana on top, sprinkle some cinnamon on.
Plain non-fat yogurt served with fruit or a TBLS of Jam preferably grape or berry Jam.
A granola bar with a piece of fruit
An Apple with a slice of cheese or or 2 Tbsp peanut butter, almond butter, or cashew butter
1/2 C Grape Juice and 1/2 C milk (called purple cow, pour into a cup and enjoy!)
The key is to watch your serving size and substitute bad foods for good foods:
Substitute plain non fat yogurt for mayo and sour cream.
Look for whole grain over enriched, bleached.
Try to make each meal colorful, the more color, the more likely your foods are nutrient dense.
Go Romain or Spinach over iceburg lettuce
Eat slower by using your non-dominant hand
Use a salad plate and not a dinner plate
When you're tempted to eat more than you should get up and walk away from the table, leave the room, tell the food who's boss! Yell at the food if you want to, who cares if your family thinks you're Koo Koo.
Homemade Yogurt: (I triple the batch for my family and I get about 4 quarts)
4 C. Water
1 C. Powdered milk (non instant, I use the milk from the LDS church cannery)
1/4 C plain yogurt with live active cultures (I use Costco's greek yogurt)
Mix the water and powdered milk in a blender. Heat the milk to 170-175 F over medium heat. Remove from stove and allow to cool to 110-112 F. Mix yogurt start with about 4 C of warm milk in a blender and then stir into the rest of the milk. Pour into quart jars top with ring and lid. Incubate in oven or warm place set at 110 degrees for 4 hours. I have a food dehydrater that I use. Refrigerate for several hours before eating. * yogurt takes some practice, but once you get it down, it's really cheap to make and totally worth the effort.
Texas Rice Salad
3 Cups cooked brown rice 1/2 C chopped, fresh cilantro
1 Can black beans, rinsed 1/4 C thinly sliced red onion
1 Can whole kernal corn, drained (I use frozen) 2 TBSP lime or lemon juice
1 Small avacado, peeled and diced 1/4 tsp salt
1 C tomato salsa 1/8 tsp pepper
Mix all ingredients in a large bowl. Serve immediately or refrigerate up to three days. Can serve with salad greens and sliced grilled chicken breast. This feeds my family of 6. We really like it.
Pumpkin Dinner Rolls (makes 4 dozen)
1 C. Sugar
1/2 C warm water
2 C warm milk
1/4 C. butter (melted)
2 C. Cooked mashed pumpkin
2 Tsp. Salt
1/2 C whole wheat flour (I use about 2 C wheat and 8-10 C white flour)
10-12 C. Flour
7 Tsps Dry Yeast (weird measurement I know)
In large bowl combine sugar, water, milk, butter, pumpkin, and salt. Mix well. Add wheat flour, 7-8 C flour and yeast. Continue adding flour and knead until dough is elastic and not sticky. Place dough in greased bowl. Cover with towel and set in warm place until double. (60-90 minutes). Punch dough down, divide into thirds, divide each third into 16 pieces. Shape into balls. Place on greased cookie sheets (24 on two large cookie sheets. Rise till double (about 30 min). Bake at 350 for 15-20 minutes or until tops or golden. Cook on wire rack. SOOOO GOOD! 1 roll is a serving.
Enjoy!
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