The Revolving Diet

Day 32 ~ 2/23/12

My cravings for bread has not dissipated over these last three days into today.  I had noticed the same thing last week but was thinking the additional stress was causing my cravings.

My caving into have them is being held back by the fact that I am full.  Eating every couple of hours these last few days really makes a difference!

Today I moved into the next Phase “Stabilize”,  I am back to (3) meals and (3) snacks – eliminating one snack/meal.  Going with a “BIG” Chef Salad made by a local deli by where I work, helped keep me very full this afternoon , I didn’t even notice I missed a snack.

Veggies are natures filler!!

 

7:20am: 1 cup Plain yogurt with walnuts, dash cinnamon and a pinch sweet & low

9am: Sweet Red Pepper Hummus with cucumber slices

11am: 1 cup 2% cottage cheese with red pepper slices

12:45pm: Chef Salad with 1 tablespoon Russian Dressing (low cal)

6 pm: Turkey breast tenderloin roasted in lemon & garlic with carrots, onions and zucchini

8:00pm: Vanilla Protein drink (made with Jay Robb egg white protein)

 

I am looking forward to tomorrow – I have a recipe for Pizza using cauliflower for the crust, I want to try and it works out well with MEATLESS Friday!  I included recipe here just in case you are game to try it too!!

Cauliflower Crust Pizza

Ingredients:

1 cup cooked, rice cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)

pizza sauce, shredded cheese and your choice of toppings*

Directions:

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:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

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.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Enjoy!

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

I got the recipe here: http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html

 Gotta run, we ran out of carrots, onions, hummus, etc....

Have a SPECTACULAR night!!!

KEEP POSITIVE, KEEP FOCUSED, KEEP HEALTHY!!

Day 30 ~ 2/21/2012

In my attempt to keep on the straight and narrow (read...make no baked goods)...I got crafty.

 Last night I conned my hubby into making our own laundry soap.  I had read an article about the Duggars...you know the family with like a million kids and counting and with all those kids, you know they have laundry by the truckload! They make this concoction that works out to be a penny a washload.  A penny!!!!!  Laundy soap is expensive even if you do have coupon!

All you need is (6) things: Borax $2.99, Arm & Hammer Super Washing Soda $2.99, Nels-Naptha Soap Bar $1.79, 5 gallon bucket with lid $5.78 and 10 empty gallon milk containers.  Prices are what I paid for these items....this link has awesome Step-by-Step Instructions (we referred to it a bunch of times)

http://www.icanteachmychild.com/2011/02/make-it-homemade-liquid-laundry-soap-1/

This is my bucket of soap :

I will not have to buy laundry soap for months!!

Between my little bit of crafty last night, I extended it into today by making a decent heathly snack with chickpeas (pic's and recipe below) 

Phase One, Day Two

7am: Coconut milk smoothie (1/2 container plain yogurt, 1 cup coconut milk, 1 teaspoon vanilla and 1 sweet & low)

9am: Sweet Red Pepper Hummus with cucumber slices

11am: 1 cup Plain yogurt, chopped almonds, walnuts and sunflower seeds

1pm: Lettuce wraps with ham, pickles, mustard

3pm: 2 Hard Boiled eggs, 1 skim mozzarella cheese stick

5:30pm: Small steak with  tomato, cucumber, red onion salad

7:30pm: Oven roasted chickpea's, lemon zinger tea

I never made this recipe before but have had them at a friends house. The chickpeas actually cripsen up and are sort of like a popcorn replacement (not really, just kinda go with me on this) but they are a good healthy snack - plus a veggie/legume!!

Sweet and Salty Roasted Chickpea Recipe 

• 1 can (14 oz) chickpeas (garbanzo beans), drained
• 2 teaspoons olive oil
•  1 teaspoon cinnamon or your spice(s) of choice (I made 2 batches - one with cinnamon, in pic & 1 with  1 teaspoon powdered ranch dip mix - skip the brown sugar if you do the ranch dip)
• 1 1/2 teaspoons brown sugar
• 1/4 teaspoon salt

1. Place chickpeas on a baking sheet lined with parchment paper.
2. Bake at 450 F for 30 minutes. (You didn't miss anything here.  You don't oil or season them until after they are done.  In fact, for an extra healthy treat, try them when they get out of the oven before even adding the oil.  They are enjoyable all on their own.)
3. Transfer chickpeas to a bowl and mix thoroughly with the rest of the ingredients.
4. Enjoy hot, or bring to room temperature.
5. I do not find them good the next day...my suggestion, eat while hot/warm.

KEEP POSITIVE, KEEP FOCUSED!!

Have a SUPER night!!

 

 

 

 

Day 9 ~ 1/31/12

I had seen this recipe for Apple Chips awhile back and thought I'd give it a whirl and see if they would come out as good as the ones you buy in the store. 

 

I used 1-1/2 Green Apples and regular cinnamon, NO SUGAR.  First off, they are good, not great.  Hubby's first comment was "they could use some brown sugar", kinda defeats the purpose of them being healthy.  It could be the apples I used.   Since they are baked they do not have the same crispness as the ones fried in oil with added sugar.  The thinner you slice them, the crisper they are - although you risk them getting a little overcooked (like my extra brown ones).

If you want to give it a try...here's the recipe (just use sweeter apples)

• 2 apples
• Cinnamon

Directions:

• Remove apple core. I most likely did this wrong since half of the apple was missing when I removed it but you get the idea.
• Thinly slice the entire apple.
• Line a cookie sheet with parchment paper and place apple slices on it.
• Sprinkle with cinnamon.
• Bake at 275 degrees for two hours. At the end of hour one flip them over so they bake evenly.

 

Breakfast:

1 cup Special K cereal

3/4 cup skim milk

1 cup grapefruit juice

 Morning Snack:

Homemade apple crisps

 Lunch:

Progresso Ministrone Soup

1 cup baby carrots

 Afternoon Snack:

1 cup Chobani lemon non-fat yogurt

 Dinner:

Lean Cuisine Marguerita Pizza

2 cups steamed mixed cauliflower & broccoli

1 cup green beans

Overall pretty good day. No exercise though.  I have some running around tonight and it's going to be a late night - I will try and get some exercise in morning!

End of the month - How are you doing?  Did you reach and "mini" goals you set for yourself?  We are onto February with a strong resolve to do better. No looking back, only forward.

POSITIVE ATTITUDES, Bring POSITIVE RESULTS!!!

Day 2 ~ 1/24/12

Happy Tuesday!  I blew off kick-boxing - had a library run to make tonight, so I will be hitting the tread climber for my 1/2 hour of exercise, especially since I did no exercise yesterday.

Today's meals:

Morning: Another banana mango smoothie (delicious!!)
Late morning: Oatcakes with sliced cucumber
Lunchtime: Spicy pepper and sweet potato soup (Recipe below), small side salad (lettuce, tomatoes with dash of lemon juice, salt & pepper)
Mid afternoon: Nature Valley Granola Bar
Evening: Quick Baked Pesto Chicken - same as my Baked Chicken and Pesto (just no cheese topping)

Spicy pepper and Sweet potato soup

Warm 1tbsp olive oil in a pan, add one small onion, one clove garlic, one stalk celery, three small peppers - red, yellow and orange - all finely sliced, plus a small sweet potato, peeled and diced.

Cook until the vegetables are tender, then add half a can of chopped tomatoes, one teaspoon powdered chili and 2 cups vegetable stock.

Bring to the boil, then simmer for five minutes. Mash for a chunky texture or blend for a smooth soup, (I went with chunky)

For some reason I thought I had posted the recipe for the Baked Chicken and Pesto Recipe and I couldn't find in in past posts....so here it is, I had this for dinner (just no cheese):

 

Baked Pesto Chicken

Makes 4 servings (Recipe adapted slightly from The South Beach Diet Quick and Easy Cookbook.)

4 boneless, skinless chicken breasts
salt and fresh ground black pepper for seasoning chicken
1/2 cup basil pesto (I used my homemade Basil Pesto with Lemon, but you can use purchased pesto.)
2 oz. (1/2 cup) grated low-fat mozzarella cheese

Preheat oven to 375F/190C. Trim all visible fat and tendons from chicken pieces, then cut each chicken breast lengthwise into 2 or 3 pieces. (I cut the larger ones into 3 strips and the smaller ones into 2 strips.)

Spray a 9" x 12" (or 8.5" X 12.5") baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken.

Cover the baking dish with aluminum foil (or use a baking dish with a tight-fitting lid) and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don't cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)

When chicken is barely cooked through, remove foil and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted. (If your broiler is separate from the oven, start preheating it when you take the chicken out.) After I melted the cheese for 5 minutes I switched my oven to broil and broiled for 5 minutes more, just long enough to get the cheese lightly browned.

Serve hot. There will be some flavorful juice in the bottom of the dish when this is done, so you may want to serve with rice, couscous, or quinoa to soak up the juice, but if you're eating this for phase one, just spoon the juice over the chicken.

This is the fastest,  moistest, tastiest chicken recipe you will come across - plus even though there is garlic in pesto - this surprisingly is not garlicky....and I should know since I can carry a garlicky meal from last week mid-way into this week!

Great day!  The oatcakes (basically pancakes made with oatmeal (I ground the oatmeal in my mini-whopper chopper to make a flour) - totally filled me up.  These little babies would be great for a filler anytime - whole grain, can't beat it for filling you up!

Are you getting some exercise in?  The days being shorter and the lack of sunshine sort of puts me in the hibernating mood - this time of year is the hardest for me to get it together and work out.  We had 50 degree weather today and tomorrow is supposed to be around 56 - I will be taking advantage of the good weather by bringing my sneakers to work tomorrow and will get a 1/2 hour lunchtime walk in - Got to get it in somehow!!!

I hope your day went well and you have set your own targets for getting on track and staying there!

Have a wonderful night!

EVERYTHING YOU NEED IS ALREADY INSIDE YOU!

 

Day 361 ~ 1/16/12

M.O.N.D.A.Y....ARGGGGGGGGHHHH!!      You know what I said about getting behind someone doing their Sunday "no where they have to be" drive, I had that person this morning and yes I was running late.  But only because I was trying to think of somehting to "MIX IT UP" for breakfast and in my search I found this recipe.....

GREEN SMOOTHIE Recipe

This recipe is super simple. All you need is a blender and the following ingredients:

• 1-2 bananas
• 1/2 cup frozen peaches
• 1/2 cup frozen mango
• a couple handfuls of spinach
• water
• ice (if desired)

Add enough water to blend and enjoy, that’s it! Forget the dehydrating morning latte and get the glow with a Green Smoothie instead.  You can use any fruits too!!!

Bananas are not on Cycle 1, but I used 1 small one (the one on the left), frozen mango cubes and spinach....there are two bananas in picture because hubby took "before picture an grabbed two becasue that's what the recipe called for....it was delicious!!!!!!! And now my new breakfast, if I have veggies and fruits I have to eat during the day, this is an awesome start tothe day - a real EYE OPENER and so EASY!!!

Breakfast: 1 small banana, about 10 frozen mango cubes (approx 3/4 to 1 cup) a large handful of raw spinach and some water

Snack: Chobani non fat vanilla yogurt (thought after the fact I could have added this to smoothie...maybe tomorrow)

Lunch: Lettuce wraps with tuna (canned tuna in water mixed with chopped scallions & mustard), 1 small orange

DInner:  Chicken burger, raw onion, lettuce tomatoe and raw cauliflower & broccoli - used non fat plain yourt and added a little ranch seasoning - it was a nice creamy dip for the veggies and on the chicken burger!

I hope your Monday went well and you haven't given up...a good portion of people give up their New Years Resolutions for being healthy and exercising more after the second week....I know if you are reading my blog you are keeping yourself in check and on track.....

You are getting healthy for YOU!!!

Have an AWESOME NIGHT!!!!!

 

Day 323.2 ~ 12/9/11

Not sure where to start tonight.  The fact that admitting I have no self control or the fact that the cookies I made last night were AWESOME!!!

Baked Goods (and pretty much any crap candy - SMARTIES, Licorice, SPREE, bubble gum) are my Kryptonite. The NO JUNK FOOD CHALLENGE - was seriously stretched last night.  I made it made it through the first batch of cookies without a taste:

 

Avalanche Bars

12 oz bag of White Chocolate Chips

1/4 cup creamy peanut butter

3 cups Rice Krispies, or “Puffed Rice” if you’re buying generic

1 1/2 cups mini marshmallows

1/4 cup mini chocolate chips + 2 Tbsp for garnish.

Lightly grease a 9×9 pan (or 8×8 if you prefer thicker bars)

 1.  In microwave-safe bowl dump in white chips and heat on med power for 1 minute.  Stir and continue in 30 second increments until chips are melted.

2.  Combine the peanut butter with the melted chips

3.  Add the krispies.

4.  Let cool approx 15 – 20 minutes stirring every 5 minutes or so to help cool.

5.  Add the marshmallows and the mini chocolate chips and stir to combine.

6.  Dump mixture into the prepared pan and spread evenly, pressing lightly with the back of your spoon, but do not compact too much, otherwise they will get hard.

7.  Press the remaining chocolate chips into the top for garnish.

Then the next batch used OREO's...I ate (2) Oreo's while making them and then tried (2) completed cookies:

 Oreo Cheesecake Cookies

½ cup unsalted butter, at room temperature
3 ounces cream cheese, at room temperature
1 cup granulated sugar
1 teaspoon vanilla extract
1 cup all-purpose flour
½ cup mini chocolate chips (I didn't have minis so I left these out)
1 cup Oreo cookie crumbs

1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper (this is important! I was out of parchment and my cookies got a little overcooked on the bottom, I think the Oreo crumbs cooked quickly on the hot baking sheet and caused this) and set aside.

2. In a mixing bowl, cream together the butter and cream cheese on medium speed until smooth and well-combined.

3. Add the sugar and vanilla extract and mix until the ingredients are well-combined. Add the flour and mix on low until the flour is incorporated. Stir in the mini chocolate chips with a rubber spatula.

4. Place the Oreo cookie crumbs in a small bowl. Scoop the cookies into about 1½ to 2″ balls (the dough will be soft, don' t worry if it doesn't scoop into a well-formed ball, the crumbs will help hold it together) and then roll in the cookie crumbs. Place the cookie balls on the baking sheet. Bake for 12 to 15 minutes, or until the edges are golden and the tops are slightly puffed.

5. Cool on the pan for 2 minutes before transferring to a wire rack to cool completely. Store in an airtight container.

Makes about 1 dozen cookies

 

 

AND finally....I tried one of these this morning and seriously could of eaten the entire batch and if I had doubled the batch....I could of eaten them too....they are THAT GOOD! 

 

Pistachio Ribbon Bars

1 cup butter, softened

1 cup sugar

2 cups all-purpose flour

1/4 teaspoon salt

1 cup chopped pistachios

1/2 cup seedless raspberry jam

Drizzle

1/2 cup powdered sugar

2 to 3 teaspoons milk

 Heat oven to 350°F. Combine butter and sugar in large bowl; beat at medium speed until creamy. Reduce speed to low; add flour and salt. Continue beating until well mixed. 

Divide dough in half; press half into ungreased 9-inch square baking pan. Bake 13 minutes. 

Meanwhile, mix chopped pistachios into remaining dough until well combined. 

Spread jam over hot, partially baked crust to within 1/2 inch of edge. Sprinkle remaining dough mixture over jam. Bake for 30 to 33 minutes or until top is light golden brown. Cool completely. 

Combine powdered sugar and enough milk in small bowl for desired consistency. Drizzle over bars.

I got the Pistachio Ribbon Bar recipe from Land O Lakes Butter site : http://www.landolakes.com/recipe/3337/pistachio-ribbon-bars

The others I got off the internet - just do not remember where.

Took a poll at work and the guys LOVED - the Avalanche Bars!  The girls leaned toward the Oreo (Good, bit Pistachio better)  and Pistachio Bars (being the BEST!!)

So the tally of my JUNK FOOD Crash - - - (5) cookies (maybe 6, if you count the crumbs I cleaned up into my mouth)....No cookies/junk food since 9:30am - so I am back on track!

I hope your week went well and temptations were kept to a minimum.

AS LONG AS YOU ARE MAKING SOME PROGRESS - - BE PROUD OF YOUR SELF!!!

Crazy weekend ahead - we will be in and out, visiting and working. I may or may not have time to post - but I'll try my best to post! 

I just realized I forgot to post my meals....

The Day's Meals:

Breakfast: Chobani non fat vanilla yogurt, 1 apple

Lunch: 2 Quinoa Burgers, 1 cup baby carrots, 1 cup grapes 

Snack: 1/4 cup wasabi soybeans

Dinner:  1 can Progresso Penne Chicken broth,  1/2 cup leftover rotisserie chicken breast 

 Snack: 1/2 grapefruit

MOTIVATION posts will be here !!!

Have a WONDERFUL WEEKEND!!!!

 

Day 315.2 ~ 12/1/11

I am tired of eggs. So,so tire of them. You are probably tired or reading abut me having them too!! After the Margaret Thatcher Diet and this diet starting out with eggs, I need a break.  I perused the recipe section in the book and found a good alternative that was quick to make and a good breakfast!

Diet Center Bran Muffins

3 Tablespoons water

3 Tablespoons non-fat powdered milk

1 tablespoon no-calorie sweetener

3/4 apple, cored

1/4 teaspoon vanilla extract

4 drops almond extract

Pinch cinnamon

Pinch nutmeg

4-6 tablespoon bran

 

Place all ingredients (except bran) in a blender. Blend until apple is chunky.  Pour into bowl and add bran.  Divide batter among 4 cupcake holders and bake at 350 degrees for 35 minutes. Make (4) muffins.  I used Oat Bran for these muffins. 

The apple made these fairly moist and definately a nice change up. I did blend a little longer as I do not like fruit in baked goods - I basically pureed it. THe two with brown specks are raisins (not chocolate chips) for hubby.

EVERYDAY -  Morning (6:00am) : Lemon Juice in Hot water and 750  mg calcium tablet

Breakfast (7:00): 1 Bran Muffin, 1 tsp low sugar grape jelly, 1 bottle water, 250mg vitamin C

Snack(10:00am): 1 macintosh apple,  water

11:30am: water, 250mg vitamin C

Lunch (12:30pm): 2 cups mixed lettuce, tomatoes, cucumber, low calories Russian dressing, 1 GG Bran Crispbread, 3/4 cup chicken breast,  water

Snack(3:20pm): 1/2 orange, water, 250mg vitamin C

Dinner (6:15pm): 4 oz broiled shrimp with lemon & garlic , 1/2 cup cauliflower  and water

After kickboxing, Snack (7:50pm): 1 orange,  250mg vitamin C, water

There is NO EATING -or- DRINKING AFTER 8PM.

So, after smelling the Bran muffins, more like the cinnamon , while cooking and the lingering smell after they came out of the oven - - I got the itch to make something else. 

 

 Being that the holidays are right around the corner, I like to try new recipes.  I brought these babies to work and they were a HUGE hit and no baking required!!!!

 

HolyCrapTheseAreAmazing Cookies
from Susan at Sticky, Gooey, Creamy, Chewy

 

Ingredients:

(Makes about 3 dozen cookies)

...

1 cup sugar

1 cup corn syrup

1 jar (18 oz ounce) peanut butter, crunchy or smooth (I like creamy.)

6 cups corn flakes

3 oz good quality chocolate of your choice (I used melted Hersheys' Semisweet chips)

...

Preparation:

...
Combine sugar and corn syrup in a medium saucepan. Place over medium-high heat and stir until the mixture comes to a full boil.

...

Remove from heat and stir in the whole jar of peanut butter. Mix well.

 

...

Add corn flakes to a large bowl. Pour peanut butter mixture over corn flakes and mix well, taking care to coat all of the corn flakes.

...

With a tablespoon or cookie scoop, scoop out and form into 1-2 inch balls, depending on your preference, and place them on a cookie sheet lined with parchment or wax paper.

...

Put the chocolate in a small bowl and melt in the microwave for about 30 seconds. Stir until smooth.

...

Drizzle the melted chocolate over the cookies.

 

WOW -O- WOW!!! 

 

To answer your question......Yes, I tried one . JUST.ONE - I SWEAR!!! 

 

I'll have to work extra hard tonight at kickboxing to burn off it off! 

 

Gotta Go!  have a TERRIFiC night!!!

Tuna Fish ~ Made Less Boring

I found these wonderful recipe ideas for making Tuna Fish Less Boring off Bodybuilder.com http://www.bodybuilding.com/fun/8-ways-to-prepare-tuna.html

 Bodybuilders eat good and are muscular, they have to be onto something....check these recipes out and see if they can help take the boredom out of your Tuna Fish!

1. Feta and Tuna Salad

Feta cheese is a great source of protein and high in calcium, which helps with proper muscle contraction. Make sure you choose the lowest fat variety of feta cheese that you can find. If you're a fan of feta salad, transform that dish into a tuna meal that's packed with protein, healthy fats, and slow burning carbs.

• 1 can of tuna, drained
• 1/3 cup feta cheese
• 3-4 cherry tomatoes
• 5-8 olives, optional
• 1 cup whole wheat pasta
• Olive oil, approximately 1 tbsp drizzled over your pasta
• Optional spices and flavors (a pinch between your thumb and index finger is a good amount): basil, oregano, thyme, lemon, or balsamic vinegar

Prepare the pasta according to the package directions and then top with feta cheese and canned tuna. Continue stirring until the feta cheese melts slightly and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats. Sprinkle on any desired spices or healthy condiments like lemon or balsamic vinegar. Serve immediately.

 

2. Tuna Salad

If you're on a low carb diet, then this tuna salad dish will fit your diet perfectly. It's fast, simple, and contains plenty of Lycopene, a healthful plant compound found in tomatoes.

• Fresh spinach leaves, between 2-3 cups
• 1 can of tuna
• 1/4 cup fat-free salsa*
• Diced carrots, cucumbers, red peppers
• Salt and pepper to taste

Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

*If you don't feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.

 

3. Creamy Dijon Tuna

This is a great recipe if you're in the mood for a creamy dish that comes with a bite. Unlike other creamy dishes that are usually high in fat, creamy Dijon tuna is low in both fat and calories but high in protein thanks to the tuna.

• 1 can of tuna
• 1 tbsp Dijon mustard
• 1/4 cup Greek yogurt
• salt and pepper to taste
• 1 cup whole wheat cooked pasta

Combine the Dijon mustard with Greek yogurt until well blended. Stir into tuna and then top over a cup of cooked, whole wheat pasta. Sprinkle with salt and pepper and any other spices you desire.

 

4. Protein Packed Tuna Melt

For those days when you need a warm meal on the go, this tuna melt works perfectly. Unlike most tuna melts that are high in saturated fat and carbs, this one is moderate in carbs and packs the protein-punch of a can of tuna to support your lean muscle building goals. Due to the small size, this one cooks perfectly in a toaster oven.

• 1 whole wheat English Muffin
• 1 can of tuna
• 2 tbsp tomato sauce
• Sprinkle of oregano
• 2 slices of low-fat mozzarella cheese

Slice the English muffin and then smear with the tomato sauce, one tbsp on each half. Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side. Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted.

 

5. Apple Tuna Salad

For something totally different, try this apple tuna salad. With apples and cranberries you get extra dietary fiber and a surprising sweetness to balance out the tartness of red onion and balsamic vinegar. Feel free to substitute the dressing to any other kind that you like.

• 2 cups romaine lettuce, torn into bite sized pieces
• 1 chopped green apple
• 2 tbsp dried cranberries
• 4-5 rings of sliced red onion
• 1 can of tuna
• 1/2 cup sliced avocado
• 1 tbsp olive oil with 1 tbsp balsamic vinegar for dressing

Toss all ingredients in a large bowl except the olive oil and balsamic vinegar. Combine these last two ingredients and then drizzle over top.

 

6. Tuna Pizza

If you're a pizza fanatic but don't like what it does to your waistline, this is a much healthier alternative. Not only is this pizza lower in carbohydrates, but it's packed with nutrition from fresh veggies to protein and slow-digesting carbs.

• 1 small whole wheat soft tortilla
• 2 tbsp pizza sauce
• 1 can of tuna
• Sliced mushrooms, onions, red peppers
• Sprinkling of low-fat, grated mozzarella cheese
• Spices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder

Smear the pizza sauce over the soft tortilla and then spread the tuna evenly over top. Next, add the sliced vegetables over the pizza, throw on the spices you like, and then sprinkle the cheese on top.

Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy.

 

7. Tuna 'N Dill Pickles

Another quick and easy recipe, this one can be made in minutes, and it's easy to prepare a large batch to keep in the fridge and grab for a quick lunch before you head out the door in the morning. Serve it on a whole wheat roll or with any other carb of your choice.

• 1 can of tuna
• 3-4 pickles, sliced
• 1 tbsp low-fat or fat-free mayonnaise
• Salt and pepper to taste
• 1 whole wheat roll

Slice the pickles into small pieces and then mix into the can of tuna. Stir in the low-fat or fat-free mayonnaise and then add salt and pepper to taste.

 

8. Italian Tuna Pita

A great option for a fast lunch, this Italian tuna pita is easy to store as a quick snack for when you're trying to increase your calorie intake. As with the rest of these recipes, you get a balance of all three macronutrients: proteins, carbs, and fats. That means lasting energy throughout the afternoon from this healthy meal.

• 1 whole wheat pita
• 1 can tuna
• 2 tbsp Italian salad dressing
• Shredded lettuce
• 2-3 cherry tomatoes
• 3-4 slices cucumber

Combine the tuna with 1 tbsp Italian salad dressing and place in the pita. Add in the shredded lettuce, the cherry tomatoes, and the cucumbers, and then drizzle with the remaining Italian salad dressing.

To finish off, don't forget to arm yourself with a sharp can-opener for quick canned-tuna access. Whether you're building a lean-muscle foundation, toning up, or trying to reach peak physical condition, tuna can be your best friend when it comes to nutrition. Don't listen to the tuna-haters, and try a little creativity with this time-saving, lean protein source. Your taste buds won't regret it.

Day 289.2 ~ 11/5/11

Didn't get my pizza today - but I definitely had something that was REALLY, REALLY GOOD instead!  As always - recipe included

Breakfast : Pumpkin bread cereal bowl (I am hooked...can you tell???!!)

Lunch: Tomato, Fresh Mozzarella, Pesto on rye panini sandwich

Snack: 2 mini butterfingers, 2 Goldberg peanut chews

Dinner: 1 stuffed cabbage with extra cabbage

Snack: 1 latte

 

Pesto, Tomato & Fresh Mozzarella Panini

  

Marzetti's Pesto (already made in a jar)

3 slice fresh mozzarella

1 plum tomato

Salt & Pepper to taste

Olive Oil (2 tablespoons)

 

One (1) side of rye bread spread (1) heaping tablespoon pesto

then slice tomatoes and lay on top of pesto

then lay the mozzarella on top of tomatoes

place other slice rye bread on top

 

In a non-stick pan put (1) tablespoon olive oil and heat then place sandwich in pan.  Brown and press, like you are making a grilled cheese sandwich.  Once browned, flip and do the same on the other side. 

 

It was unbelievably delicious!!  Even hubby took one bite to try and ended up eating about a 1/3 of my sandwich.

 Hope your weekend is off to a good start (still one day more day to enjoy it!!) .  Spent my day cleaning house and gettnig packed for vacation....can not wait!

Have a SUPER NIGHT!!!

 

 

Day 283.2 ~ 10/30/11

After the "WAKE UP - it shouldn't be happening in October"  snow storm yesterday - I was in a baking mood.  Specifically PUMPKIN.

I LOVE Pumpkin. The flavor, the vegetable, etc...I used one recipe for breakfast - it's low fat and I made a quick and easy dessert to bring into work tomorrow.  (Recipes to follow)    

 After shoveling last night for over an hour, that Hot Cocoa with Baily's was a welcome warm me up.  It's not an everyday splurge (although, it should be) but it's pure deliciousness (chocolate) and relaxing (the liquor) properties had me sleeping like a baby last night!

Breakfast: Pumpkin Bread in a bowl (3 gram fat, 175 calories, 15% calories from fat),1 cup Orange Juice (0 grams fat, 54 calories, 0% calories from fat)

Lunch: Completely skipped.  Breakfast totally filled me up.

Snack: 1/4 cup Wasabi Soy Beans(4.5 grams fat, 130 calories, 31% calories from fat), 1 bottle Honest Tea 1/2 Lemonade, 1/2 ice tea (0 grams fat, 100 calories, 0% calories from fat)

Dinner: 2 homemade Stuffed cabbage (16  grams fat, 340 calories, 42% calories from fat). Fat and calories is a guess, I used (1) pound 93% ground beef, 1 medium head cabbage, 1/2 cup rice, onion, garlic, spices, tomato pureee and diced tomatoes. 

Pumpkin Bread in a Bowl (from Chocolate Covered Katie) http://chocolatecoveredkatie.com/2011/09/29/pumpkin-bread-in-a-bowl/

(can be gluten-free)

• 1/3 c canned pumpkin (or cooked pumpkin)
• 3/4 c nondairy milk
• 1 cup flake cereal (I like spelt flakes, but bran, corn, etc will work. Some people have even used oatmeal!)
• 1/4 to 1/2 tsp pure vanilla extract
• 1/2 tsp cinnamon
• 1/8 tsp salt
• sweetener (such as stevia, sugar, or even maple syrup)
• optional: chocolate chips, pecans

This was SO FILLING and surprisingly really tasty, just liek recipe says a "pudding"...I was not hungry again until about 3:30pm.  When you first put everything together, its really loose. But after about 10-15 minutes in the refrigerator all the flavors combine and it stiffens up.

The pumpkin version will have about 175 calories, 8 grams fiber, 7 grams protein, and 3 grams fat.

She also has a banana version (more calories, same fat content) http://chocolatecoveredkatie.com/2007/10/15/abc-another-breakfast-creation/

Now the dessert for work, Pumpkin Dump Cake.

Pumpkin Dump Cake Recipe http://cookiesandcups.com/pumpkin-dump-cake/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+cookiesandcups+%28cookies+and+cups%29

Ingredients

• 1 15 oz can Pumpkin Puree
• 1 10 oz can Evaporated Milk
• 1 cup light brown sugar
• 3 eggs
• 3 tsp pumpkin pie spice
• 1 box yellow cake mix
• 1 cup (2 sticks) butter melted
• 1 cup coarsely crushed graham crackers or pecans
• 1/2 cup toffee bits (optional)

Instructions

1. Preheat oven to 350
2. Spray a 9×13 baking pan lightly with cooking/baking spray
3. In a large bowl combine the pumpkin, evaporated milk, sugar, eggs and pumpkin pie spice. Stir to combine.
4. Pour into your prepared pan.
5. Sprinkle your entire box of cake mix on top, followed by your nuts or graham crackers and toffee chips.
6. Pour your melted butter evenly on top.
7. Bake for 45-50 minutes until center is set and edges are lightly browned.

Quick notes

Serve with ice cream or whipped cream.

 
So quick and easy, no blender needed AND It smells incredible....I'll let you know how it tastes tomorrow once people dig in at work.  This one I had to avoid today, being this recipe has (2) sticks of butter would surely throw off my FAT intake today!!!!  I was surprised this recipe wasn't from Paula Deen!

Here I am at the end of Stop The Insanity Diet.  It was an eye opener.  Things I thought were low fat (just by looking at the fat %) ended up being high in fat.  It's something to keep in mind for the future in picking out certain foods.  I did get frustrated during the week when I did think something was low fat and after calculating turned out to be high fat. I posted late every night out of frustration of not being sure if I was doing the calculations correctly, was I getting enough calories, was I getting too much fat. 

I would not do this diet again, unless I had some help.  That sounds weird but true.  Maybe I am looking too far into it but doing the additional calculations made me crazy.  I like cut and dry and with as much as I enjoyed her book and the way she looked at the Fat and Caloried breakdown - it just was too aggravating to me.

I hope your weekend went well and you are prepared for the Trick-or-Treaters tomorrow!

Have a wonderful night!!