Here's a link to a great online workout video that will slim down your inner thighs.
http://www.fitsugar.com/5-Inner-Thigh-Exercises-Video-31064553
Friday, September 27, 2013
Greek Yogurt Alfredo
As promised earlier today, here is the recipe for lighter Greek yogurt Alfredo sauce.
1/2 cup Milk of your choice (Whole milk will make the sauce thicker, rice milk will make it thinner_
1/2 cup Greek Yogurt
1/2 cup Parmesan Cheese
1/2 tsp Garlic Salt (sometimes I replace this with minced garlic)
Black pepper to taste
Whisk the milk and Greek yogurt in a saucepan over low heat. Add in the Parmesan and garlic salt and continue to whisk until there are no lumps. Keep the heat very low and whisk occasionally. The sauce will thicken a bit as it warms, about 5 minutes.
That's it. Pour over your pasta and dig in.
I use this over whole grain pastas or as a sauce on my whole-grain spinach Alfredo pizza. YUM!
1/2 cup Milk of your choice (Whole milk will make the sauce thicker, rice milk will make it thinner_
1/2 cup Greek Yogurt
1/2 cup Parmesan Cheese
1/2 tsp Garlic Salt (sometimes I replace this with minced garlic)
Black pepper to taste
Whisk the milk and Greek yogurt in a saucepan over low heat. Add in the Parmesan and garlic salt and continue to whisk until there are no lumps. Keep the heat very low and whisk occasionally. The sauce will thicken a bit as it warms, about 5 minutes.
That's it. Pour over your pasta and dig in.
I use this over whole grain pastas or as a sauce on my whole-grain spinach Alfredo pizza. YUM!
Greek Yogurt Tzatziki
Tzatziki is one of my favorite condiments ever! I come from a Greek family so we tend to use this a lot! When it is made with Greek yogurt, it not only adds a light and fresh flavor to veggies, gyros, etc., but it also adds extra protein! Win-Win!
1 medium cucumber, peeled
1 medium cucumber, peeled
1 cup plain yogurt
4 tbsp olive oil
1 tbsp chopped fresh dill
1 tbsp chopped fresh garlic
1 tbsp red wine vinegar
Using a
knife, remove the seeds from the cucumber and cut into small dice. Do
not chop in a food processor or the cucumber will become mushy. Mix
cucumber with the rest of the ingredients.
Creamy Greek Yogurt Mac n' Cheese
I love mac n' cheese, but with all the milk, butter, and creamy cheese, this hot and cheesy comfort dish is definitely a diet killer....until now. Check out this recipe for mac n' cheese lightened up with Greek yogurt! Mac n' Cheese is making a comeback!
- 8 oz. (about 2 cups) elbow pasta (I used whole grain)
- 8 oz. (about 2 cups) shredded cheese (a sharp cheddar is great)
- 1/2 cup plain non-fat Greek yogurt (I love Dannon Oikos)
- 2 cups fresh spinach
- salt & pepper, to taste
- 1/4 tsp. onion powder
- 1/4 tsp. garlic powder
Cook the macaroni according to the package’s instructions (about 8-10 minutes), until al dente.
Place the spinach leaves in the bottom of a strainer, and pour the
pasta over top to drain and wilt the spinach. Save about 1/2 cup of the
pasta water. Return the cooked macaroni and wilted spinach to the pot.
Add about 1/4 cup of the reserved pasta water to the pot, and stir in
the cheese until melted. Stir in the greek yogurt, onion powder,
garlic powder, salt, and pepper, until smooth and creamy. Stir in the
remaining pasta water to thin, if necessary. Serve immediately.
Sometimes I will add leftover white meat chicken or lean ground turkey, along with other veggies such as broccoli, peas, mushrooms, or sundried tomatoes. This is also really great with tuna!
Greek Yogurt Conversion Chart
If you have read any of my previous posts, you know how much I love, love, love using non-fat plain Greek yogurt in my recipes to lighten them up, using it as sour cream on tacos, using it as the base for creamy soups, salad dressings, and veggie dips. It has the same flavor as sour cream, but it contains fewer calories. In addition, Greek yogurt contains a extra punch of protein and is a great source of calcium. I came across this great conversion chart that shows how you can use Greek yogurt to lighten up your own recipes!
Intervals to Build Endurance for Running
To view a great breakdown of the entire Couch to 5K program for free, click on this link: http://adventure.howstuffworks.com/outdoor-activities/running/training/couch-to-5k-running-plan.htm
A lot of the websites I looked at before I came across this one try to charge you like $20 to view the program, but the link above will explain it to your for free. If you have an iPhone, there is also a Couch to 5K app in the iTunes app store for $1.99.
Have any Couch to 5K tips or personal experiences you would like to share? I am anxious to hear how this program has enhanced your fitness!
How Much Water Should You be Drinking?
Snack Idea: Spicy Yogurt Dip and Veggies
This is such a light and satisfying snack. I love pairing this spicy dip with carrot sticks, sugar snap peas, and bell pepper strips! Yum! I could probably make a whole meal out of it.
32 oz fat-free plain yogurt
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies
1. LINE a strainer with a coffee filter or white paper towel. Place the strainer over a bowl (this catches the liquid that will drain off the yogurt). Spoon the yogurt into the filter-lined strainer.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.
NUTRITION (per serving) (¼ cup yogurt dip ) 34 cal, 4 g pro, 5 g carb, 0 g fat, 0 g sat fat, 1 g dietary fiber, 85 mg sodium
Cheesy Lemon Pepper Dip
There is nothing more satisfying when you have a snack attack then something creamy and cheesy like this dip! Pair it with some freshly cut veggies such as carrot sticks, celery, bell pepper strips, broccoli, cauliflower, or sugar snap peas.
1 c fat-free cottage cheese
½ tsp salt-free lemon-pepper seasoning
½ c baby carrots
½ c snow peas
½ tsp salt-free lemon-pepper seasoning
½ c baby carrots
½ c snow peas
Stir together the cottage cheese and lemon-pepper seasoning in a medium bowl. Serve with the carrots and snow peas for dipping.
NUTRITION (per serving) 140 cal, 17 g pro, 18 g carb, 0 g total fat, 0 g sat fat, 2 g fiber, 510 mg sodium
Slow Cooker Quinoa Chili
I have yet to try this one out, but it looks so tasty. With the colder weather just around the corner, I decided to go ahead and post the recipe for you all to try. Be sure to leave your comments and suggestions below!
1 15-ounce can black beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 14-ounce can diced tomatoes
1 4-ounce can diced mild green chiles
1 cup frozen corn
2-3 cups vegetable broth (use the higher amount if your crockpot runs hot or you'll be cooking it longer than about 6 hours)
1/2 red onion, diced
1 bell pepper (I used red), diced
2 teaspoons garlic powder (I used garlic salt because my beans weren't cooked in any salt)
2 teaspoons cumin
2 teaspoons chili powder
3/4 cup quinoa, rinsed throughly
Combine all ingredients (except the toppings, obviously) in a crockpot. Cook on high for 3-4 hours or low for 6-8 hours. Stir to combine, salt and pepper to taste, and serve with your choice of toppings (guacamole, shredded cheese, crushed tortilla chips, sour cream or non-fat plain Greek yogurt, lime wedges, etc).
Sometimes if I have leftover ground turkey I will add it too! It packs an additional punch of both protein and flavor in this stick to your ribs dinner!
1 15-ounce can black beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 14-ounce can diced tomatoes
1 4-ounce can diced mild green chiles
1 cup frozen corn
2-3 cups vegetable broth (use the higher amount if your crockpot runs hot or you'll be cooking it longer than about 6 hours)
1/2 red onion, diced
1 bell pepper (I used red), diced
2 teaspoons garlic powder (I used garlic salt because my beans weren't cooked in any salt)
2 teaspoons cumin
2 teaspoons chili powder
3/4 cup quinoa, rinsed throughly
Combine all ingredients (except the toppings, obviously) in a crockpot. Cook on high for 3-4 hours or low for 6-8 hours. Stir to combine, salt and pepper to taste, and serve with your choice of toppings (guacamole, shredded cheese, crushed tortilla chips, sour cream or non-fat plain Greek yogurt, lime wedges, etc).
Sometimes if I have leftover ground turkey I will add it too! It packs an additional punch of both protein and flavor in this stick to your ribs dinner!
Successful Meal Planning Strategies
I think we all probably feel the same when it comes to meal planning...overwhelmed. This is one of the most important aspects of fitness and weight loss so you have to get it right! You can do crunches all day long, but if you are not consuming the proper amounts of the right foods, it will not do you a bit of difference. Here are some strategies I have come across in my research that have helped me when it comes to planning out my meals. Hopefully this will make things a little easier for you as well!
1. Have a snack prepared every 3-4 hours. This will your blood sugar and your metabolism steady, as well as prevent binge eating. I tend to always reach for snacks such as energy bars (choose one that is low in sugar and fat, but has at least 6 grams of protein), strawberries, apple slices, carrot sticks with roasted red pepper hummus, whole-grain crackers with a small amount of sharp cheddar cheese, or a trail mix (usually made up of apple chips, banana chips, raisins and/or dried cranberries, cashews, peanuts, unsalted pretzels, and mini semi sweet or dark chocolate chips). When I come home from the grocery store or I have a day off at the beginning of the week, I spend an hour or two portioning snacks for the week. I will slice up my apples or throw together my trail mix and place them into single portion snack baggies, portion some hummus and carrots into food storage containers, weigh out a couple ounces of cheddar cheese, etc. Having these portioned snacks on hand will allow you to grab and go quickly. Portioning your own snacks also allows you to control what you are consuming in terms of fat, sodium, calories, etc. all while saving you money off of pre-portioned grocery store snack items.
2. Combine protein (meat, fish, beans, nuts, dairy) with fiber (whole grains, fruits, and vegetables). These two nutrients combined digest very, very slowly in the body. This means you will feel fuller, longer! Do this at every meal! To do this, try making a salad with lean cuts of steak, turkey, or chicken, combined with black beans, garbanzo beans, green peppers, tomatoes, onions, cucumber, etc. When I'm craving comfort food, I love to prepare some Alfredo using whole-grain noodles, a light sauce prepared from Greek Yogurt (there's your protein- I'll be sure to post the recipe soon), green peas, matchstick carrots, broccoli, and salmon.
3. Make sure you are consuming enough water. Many doctors recommend starting your day off with a glass or two. Even before you hit up the tea or coffee, you should be reaching for a glass of high quality H2O.
4. Find out just how many calories you should be consuming and plan your meals and snacks around it. Finding out how many calories you need is simple using the Harris-Benedict Equation. BMR= 655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years). Just plug in your height, weight, and age.
For example: 655+(4.35 x 250 pounds)+(4.7 x 64 inches)-(4.7 x 23 years)=
655+1087.5+300.8-108.1= 1875.2 calories needed in order to lose weight while still getting enough
If I find anymore good tips, I will be sure to add them!
1. Have a snack prepared every 3-4 hours. This will your blood sugar and your metabolism steady, as well as prevent binge eating. I tend to always reach for snacks such as energy bars (choose one that is low in sugar and fat, but has at least 6 grams of protein), strawberries, apple slices, carrot sticks with roasted red pepper hummus, whole-grain crackers with a small amount of sharp cheddar cheese, or a trail mix (usually made up of apple chips, banana chips, raisins and/or dried cranberries, cashews, peanuts, unsalted pretzels, and mini semi sweet or dark chocolate chips). When I come home from the grocery store or I have a day off at the beginning of the week, I spend an hour or two portioning snacks for the week. I will slice up my apples or throw together my trail mix and place them into single portion snack baggies, portion some hummus and carrots into food storage containers, weigh out a couple ounces of cheddar cheese, etc. Having these portioned snacks on hand will allow you to grab and go quickly. Portioning your own snacks also allows you to control what you are consuming in terms of fat, sodium, calories, etc. all while saving you money off of pre-portioned grocery store snack items.
2. Combine protein (meat, fish, beans, nuts, dairy) with fiber (whole grains, fruits, and vegetables). These two nutrients combined digest very, very slowly in the body. This means you will feel fuller, longer! Do this at every meal! To do this, try making a salad with lean cuts of steak, turkey, or chicken, combined with black beans, garbanzo beans, green peppers, tomatoes, onions, cucumber, etc. When I'm craving comfort food, I love to prepare some Alfredo using whole-grain noodles, a light sauce prepared from Greek Yogurt (there's your protein- I'll be sure to post the recipe soon), green peas, matchstick carrots, broccoli, and salmon.
3. Make sure you are consuming enough water. Many doctors recommend starting your day off with a glass or two. Even before you hit up the tea or coffee, you should be reaching for a glass of high quality H2O.
4. Find out just how many calories you should be consuming and plan your meals and snacks around it. Finding out how many calories you need is simple using the Harris-Benedict Equation. BMR= 655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years). Just plug in your height, weight, and age.
For example: 655+(4.35 x 250 pounds)+(4.7 x 64 inches)-(4.7 x 23 years)=
655+1087.5+300.8-108.1= 1875.2 calories needed in order to lose weight while still getting enough
If I find anymore good tips, I will be sure to add them!
Wednesday, September 25, 2013
Gluten-Free Turkey Sausage Egg Muffins
For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt
For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives
Preheat the oven to 350 degrees. Grease a 12-cup muffin pan. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean. Makes 12.
1 Muffin= 150 calories, 10.2g fat, 153mg cholesterol, 306mg sodium, 2.3g carbs, 0.7g fiber, 0.9g sugar, 12.3g protein
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt
For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives
Preheat the oven to 350 degrees. Grease a 12-cup muffin pan. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes. In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended. Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces. In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt. In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives. Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean. Makes 12.
1 Muffin= 150 calories, 10.2g fat, 153mg cholesterol, 306mg sodium, 2.3g carbs, 0.7g fiber, 0.9g sugar, 12.3g protein
Arm Toning Exercises
Outside of getting rid of the lower belly pouch, my arms are one of the main areas I would like to tone on my body before my wedding day. My wedding gown is strapless and form-fitted, so losing excess body fat before the big day is critical!
Arm Circles (20 small circles both forwards and backwards)
Shoulder Press (20 reps)
Triceps Push Back (20 reps)
High V (20 reps)
Side Tri Lift (20 reps on each arm)
Back Touch (15 reps on each arm)
Overhead Bends (25 reps on each side)
Arm Circles (20 small circles both forwards and backwards)
Lower Sodium Lemon Vinaigrette
I love vinaigrette dressings, but I tend to stray away from them because they can be one of two things. They are either bland, or super flavorful but full of sodium. To someone watching their blood pressure, that can be a nightmare. I came across this recipe on Pinterest and thought it would be a sin not to share it!
1/2 cup fresh lemon juice
2 tbsp red wine vinegar
2 cloves garlic
1 tbsp no salt added stoneground mustard
1 tbsp dried Italian seasoning
2 tbsp honey
1 tbsp sugar
1 cup olive oil
Combine all ingredients in a food processor except the olive oil. Pulse until the garlic is minced and everything is combined. On slow speed, add a thin stream of olive oil to the mixture. Continue blending until the oil and mixture has emulsified. Serve immediately with your favorite salad or store in an airtight container in the refrigerator. Serves 12. This also makes an amazing marinade for chicken!
each serving= 180 calories, 18g fat (seems high but it is mostly healthy fat from the olive oil), 0mg cholesterol, 1.2mg sodium, 30g potassium, 5.7g carbs, 4.5g sugar, 0.1g protein.
1/2 cup fresh lemon juice
2 tbsp red wine vinegar
2 cloves garlic
1 tbsp no salt added stoneground mustard
1 tbsp dried Italian seasoning
2 tbsp honey
1 tbsp sugar
1 cup olive oil
Combine all ingredients in a food processor except the olive oil. Pulse until the garlic is minced and everything is combined. On slow speed, add a thin stream of olive oil to the mixture. Continue blending until the oil and mixture has emulsified. Serve immediately with your favorite salad or store in an airtight container in the refrigerator. Serves 12. This also makes an amazing marinade for chicken!
each serving= 180 calories, 18g fat (seems high but it is mostly healthy fat from the olive oil), 0mg cholesterol, 1.2mg sodium, 30g potassium, 5.7g carbs, 4.5g sugar, 0.1g protein.
Lower Ab Attack
This is the problem area for most women. In honor of the fact that I am currently trying to slim down to look amazing in my form fitted wedding gown in just over 9 months, I am trying this workout.
40 jumping jacks
15 lying toe touches
10 roll-ups (slowly)
3 lying leg raises
40 bicycle crunches
20 flutter kicks
10 seated knee tucks
5 Roll ups (extra slow)
10 lying leg raises
10 reverse crunches
10 lunge twists
30 jumping jacks
Plank (as long as you can hold it)
40 jumping jacks
15 lying toe touches
10 lying leg raises
10 reverse crunches
Plank (as long as you can hold it)
Drop a Pant Size Workout
I found this workout idea on Pinterest and in the spirit of losing weight quickly to look great in the bridesmaid's dress for my sister wedding in three weeks, I have decided to share it here. This would also be a great way to kick start weight loss for those just starting out.
25 squats
10 single leg dead lifts on each leg
10 single leg kickbacks on each leg
25 plie squats
Knee highs for 1 minute
20 calf raises
25 split squat jumps
15 side lunges
10 walking lunges on each leg
Butt kickers for 1 minute
Do three reps of these exercises followed by a 20 minute walk. If your walk includes inclines, this workout becomes more effective.
Complete this workout 2-3 times a week for leaner, tighter hips, buns, and thighs.
25 squats
10 single leg dead lifts on each leg
10 single leg kickbacks on each leg
25 plie squats
Knee highs for 1 minute
20 calf raises
25 split squat jumps
15 side lunges
10 walking lunges on each leg
Butt kickers for 1 minute
Complete this workout 2-3 times a week for leaner, tighter hips, buns, and thighs.
Breakfast Banana Split
1 banana peeled and halved lengthwise
1 tbsp natural peanut butter
1 small container of non-fat vanilla Greek yogurt
2 tbsp high-fiber, low-sugar cereal (such as Fiber One)
Fruit (I love using strawberries, blueberries, pineapple, apple chunks, and kiwi)
Spread peanut butter evenly over banana halves and place them in a shallow bowl. Spoon yogurt into the middle, and top with fruit pieces and cereal.
388 calories, 12g protein, 59g carbs, 5g fiber, 1g fat, 176mg sodium.
This is great when you are wanting a light and filling breakfast, but you are not wanting to spend a lot of time in the kitchen. It is also fabulous during the spring and summer months after a visit to your local farmer's market for fresh berries to go on top! Sometimes I will add a tablespoon of mini semi-sweet chocolate chips or a drizzle of sugar free chocolate syrup as an added treat.
1 tbsp natural peanut butter
1 small container of non-fat vanilla Greek yogurt
2 tbsp high-fiber, low-sugar cereal (such as Fiber One)
Fruit (I love using strawberries, blueberries, pineapple, apple chunks, and kiwi)
Spread peanut butter evenly over banana halves and place them in a shallow bowl. Spoon yogurt into the middle, and top with fruit pieces and cereal.
388 calories, 12g protein, 59g carbs, 5g fiber, 1g fat, 176mg sodium.
Getting Healthy in Preparation for Pregnancy
Ever since Thomas and I decided to get married, we have been discussing starting a family. We have decided that the best time for us to begin our family would be a few months following our wedding. Thomas will be graduating college just before our wedding and I will graduate shortly after our wedding. Both of us have fairly decent jobs at this point so even if we are not able to start our careers right after college, we should be alright financially when it comes to bringing our first child into the world. For now, we are saving what we can in preparation of starting our family.
Now that we have our money situation figured out, it is time to get my body prepared for conceiving within the next year or two. I do not feel as though I am alone when it comes to worrying about whether or not my body is healthy enough to carry and deliver a healthy, happy baby. Many women share this fret, I am sure. So I began doing some research on how to prepare my body for pregnancy. Here is some of the information I discovered:
1. The number one way to increase your chances of conceiving is to drop excess weight and/or body fat. When you are overweight, your body produces excess hormones. This can throw off ovulation and make it more difficult to become pregnant.
2. Stay away from cigarette smoke- smoking or being around people who smoke excessively can damage a woman's eggs, making it more difficult to conceive.
3. Limit alcohol consumption- alcohol can alter your estrogen levels, which may interfere with egg plantation.
4. Use oral contraceptives until you're ready- taking a daily oral contraceptive until you are ready to conceive has been shown to protect a woman's ovaries from aging.
5. Eliminate Stress- I know this is easier said than done, but stress can throw off your hormone production, slow ovulation, and make it more difficult to conceive.
6. Have sex often- Research suggests that women who have sex at least once each week have more predictable menstrual cycles and normal ovulation.
7. Stay Nourished- The most common deficiencies in both mother and baby tend to be in iron, protein, vitamin C, and zinc. See a list of options for each nutrient blow.
8. Keep in mind that the same goes for males. In order to be successful in conceiving, the male should also stay away from cigarette smoke, limit alcohol consumption, eliminate stress, and stay nourished.
Good Sources of Protein: 10%-35% of your daily calorie intake should be protein.
* White-Meat Poultry: choosing white meat when it comes to turkey and chicken means you are consuming leaner protein. Dark meat tends to be more fatty. The skin also contains a large dose of saturated fat, so you may also want to consider cutting off the skin.
* Seafood: fish is a great form of protein. Even fish like salmon, which is a little higher in fat, is an excellent choice because it is healthy omega-3! We tend to eat a lot of salmon and fish at my house so there are quite a few recipe ideas on my blog.
* Low-fat or Fat-Free Dairy Products: This includes milk, cheese, and yogurt. For an extra boost of protein, try adding Greek yogurt to your diet. Check out the rest of my blog for different ideas on how to incorporate Greek yogurt into your cooking.
* Eggs: This is one of the least expensive sources of protein.
* Beans: Half a cup of beans contains as much protein as one ounce of steak! Incorporating beans into your diet could be as simple as adding black or pinto beans to your Mexican dishes, kidney beans to your chili, garbanzo beans to a salad, or replacing cream in creamy based soups with white beans.
* Pork Tenderloin: Packed with protein and super lean. I love pork tenderloin because you can toss it into a timed crock pot with some onions, carrots, and potatoes, and your dinner is ready to serve when you get home with work or school.
* Lean Beef: This contains only one more gram of saturated fat than skinless white-meat chicken.
* Protein on the Go: Cereal bars and energy bars are a great way to add protein into your diet. Just be sure that which ever bar you are choosing contains at least 6 grams of protein and is low in sugar and fat.
Good Sources of Iron: Women age 19+: 18mg daily, Men age 19+: 8mg daily.
* Clams: Three ounces contains 23.8mg of iron! They are tasty in soups and pasta and rice dishes.
* Cereal: Obviously we are talking about healthy cereals filled with whole grains, oats, nuts, etc. and not the sugary varieties we enjoyed as kids. Most cold cereals are fortified with anywhere from 1.8 to 21.1mg of iron per serving.
* Oysters: Three ounces of wild oysters contains 10.2mg of iron.
* Soybeans: Half a cup of cooked soybeans is an easy way to get 4.4mg of iron!
* Pumpkin Seeds: 4.2mg per ounce. These make a great snack this time of year! When you're carving your pumpkin for Halloween, save the seeds. After rinsing and drying the seeds, spread them on a baking sheet, drizzle them with a little oil, and sprinkle with a little sea salt. Then roast them in the oven until they are golden brown.
* White Beans: 3.9mg per 1/2 cup.
* Spinach: This is another one of my go to ingredients. I put it on pizza, toss it in salads, and add it to soups and pastas.
* Lean Turkey and Chicken: 2.1mg per 3 ounce serving.
* Salmon, Tuna, Halibut: 0.7mg per 3 ounce serving.
Good Sources of Vitamin C: Women age 19+: 120mg daily, Males age 19+: 90mg daily.
* Papaya
* Bell Peppers: I love adding bell peppers to salads, omelets, pizza, soups, or even snacking on strips of raw bell pepper with hummus!
* Strawberries
* Broccoli
* Kiwi
* Citrus fruits (oranges, lemons, limes, grapefruits, tangerines, clementines, etc)
* Pineapple
* Brussels Sprouts
* Canteloupe
* Kale
* Guava
* Parsley
* Mustard Greens
* Cauliflower
Good Sources of Zinc: Women over 19: 8mg daily, Men over 14: 11mg daily.
* Grass fed beef
* Lamb
* Scallops
* Sesame seeds
* Pumpkin seeds
* Oats
* Yogurt
* Turkey
* Green peas
* Shrimp
* Toasted wheat germ
* Spinach
* Cashews
* Cocoa powder
* Pork
* Chicken
* Mushrooms
* Beans
As you can see, many of these food sources overlap, so getting your daily recommended amount of them should be simple!
Now that we have our money situation figured out, it is time to get my body prepared for conceiving within the next year or two. I do not feel as though I am alone when it comes to worrying about whether or not my body is healthy enough to carry and deliver a healthy, happy baby. Many women share this fret, I am sure. So I began doing some research on how to prepare my body for pregnancy. Here is some of the information I discovered:
1. The number one way to increase your chances of conceiving is to drop excess weight and/or body fat. When you are overweight, your body produces excess hormones. This can throw off ovulation and make it more difficult to become pregnant.
2. Stay away from cigarette smoke- smoking or being around people who smoke excessively can damage a woman's eggs, making it more difficult to conceive.
3. Limit alcohol consumption- alcohol can alter your estrogen levels, which may interfere with egg plantation.
4. Use oral contraceptives until you're ready- taking a daily oral contraceptive until you are ready to conceive has been shown to protect a woman's ovaries from aging.
5. Eliminate Stress- I know this is easier said than done, but stress can throw off your hormone production, slow ovulation, and make it more difficult to conceive.
6. Have sex often- Research suggests that women who have sex at least once each week have more predictable menstrual cycles and normal ovulation.
7. Stay Nourished- The most common deficiencies in both mother and baby tend to be in iron, protein, vitamin C, and zinc. See a list of options for each nutrient blow.
8. Keep in mind that the same goes for males. In order to be successful in conceiving, the male should also stay away from cigarette smoke, limit alcohol consumption, eliminate stress, and stay nourished.
Good Sources of Protein: 10%-35% of your daily calorie intake should be protein.
* White-Meat Poultry: choosing white meat when it comes to turkey and chicken means you are consuming leaner protein. Dark meat tends to be more fatty. The skin also contains a large dose of saturated fat, so you may also want to consider cutting off the skin.
* Seafood: fish is a great form of protein. Even fish like salmon, which is a little higher in fat, is an excellent choice because it is healthy omega-3! We tend to eat a lot of salmon and fish at my house so there are quite a few recipe ideas on my blog.
* Low-fat or Fat-Free Dairy Products: This includes milk, cheese, and yogurt. For an extra boost of protein, try adding Greek yogurt to your diet. Check out the rest of my blog for different ideas on how to incorporate Greek yogurt into your cooking.
* Eggs: This is one of the least expensive sources of protein.
* Beans: Half a cup of beans contains as much protein as one ounce of steak! Incorporating beans into your diet could be as simple as adding black or pinto beans to your Mexican dishes, kidney beans to your chili, garbanzo beans to a salad, or replacing cream in creamy based soups with white beans.
* Pork Tenderloin: Packed with protein and super lean. I love pork tenderloin because you can toss it into a timed crock pot with some onions, carrots, and potatoes, and your dinner is ready to serve when you get home with work or school.
* Lean Beef: This contains only one more gram of saturated fat than skinless white-meat chicken.
* Protein on the Go: Cereal bars and energy bars are a great way to add protein into your diet. Just be sure that which ever bar you are choosing contains at least 6 grams of protein and is low in sugar and fat.
Good Sources of Iron: Women age 19+: 18mg daily, Men age 19+: 8mg daily.
* Clams: Three ounces contains 23.8mg of iron! They are tasty in soups and pasta and rice dishes.
* Cereal: Obviously we are talking about healthy cereals filled with whole grains, oats, nuts, etc. and not the sugary varieties we enjoyed as kids. Most cold cereals are fortified with anywhere from 1.8 to 21.1mg of iron per serving.
* Oysters: Three ounces of wild oysters contains 10.2mg of iron.
* Soybeans: Half a cup of cooked soybeans is an easy way to get 4.4mg of iron!
* Pumpkin Seeds: 4.2mg per ounce. These make a great snack this time of year! When you're carving your pumpkin for Halloween, save the seeds. After rinsing and drying the seeds, spread them on a baking sheet, drizzle them with a little oil, and sprinkle with a little sea salt. Then roast them in the oven until they are golden brown.
* White Beans: 3.9mg per 1/2 cup.
* Spinach: This is another one of my go to ingredients. I put it on pizza, toss it in salads, and add it to soups and pastas.
* Lean Turkey and Chicken: 2.1mg per 3 ounce serving.
* Salmon, Tuna, Halibut: 0.7mg per 3 ounce serving.
Good Sources of Vitamin C: Women age 19+: 120mg daily, Males age 19+: 90mg daily.
* Papaya
* Bell Peppers: I love adding bell peppers to salads, omelets, pizza, soups, or even snacking on strips of raw bell pepper with hummus!
* Strawberries
* Broccoli
* Kiwi
* Citrus fruits (oranges, lemons, limes, grapefruits, tangerines, clementines, etc)
* Pineapple
* Brussels Sprouts
* Canteloupe
* Kale
* Guava
* Parsley
* Mustard Greens
* Cauliflower
Good Sources of Zinc: Women over 19: 8mg daily, Men over 14: 11mg daily.
* Grass fed beef
* Lamb
* Scallops
* Sesame seeds
* Pumpkin seeds
* Oats
* Yogurt
* Turkey
* Green peas
* Shrimp
* Toasted wheat germ
* Spinach
* Cashews
* Cocoa powder
* Pork
* Chicken
* Mushrooms
* Beans
As you can see, many of these food sources overlap, so getting your daily recommended amount of them should be simple!
BBQ Salmon
Thomas and I both love salmon, but we hate how salty and calorie-packed it can be when you order it from a restaurant. When I found out that ALDI (our local discount grocery store) sells wild caught salmon fillets for $4.99 for 4 individually packaged fillets, I began stocking up and experimenting with different ways to prepare salmon at home. Last night I decided to attempt a BBQ salmon and the results were amazing!
I just threw together a quick marinade of olive oil, lemon juice, minced garlic, ketchup, BBQ sauce, and a few dashes of Worcestershire sauce. I'm not sure the amounts I used because I just sort of threw it together, but if I had to guess I would say 1/4 cup olive oil, 2 tablespoons of lemon juice, 2 tablespoons of ketchup, 1 cup of BBQ sauce, 1 tablespoon of minced garlic, and just a few dashes of Worcestershire sauce. I just poured ingredients into the bottom of a glass baking dish and whisked them together with a fork. I seasoned my salmon fillets with ground black pepper and then placed them in the marinade, spooning a little of the marinade onto the top of each fillet. Bake the salmon in a 425 degree oven for about 10 minutes.
This experiment yielded very tasty results! My fiance and I both gobbled up this salmon! The BBQ glaze somewhat caramelizes on top of the salmon fillets and the flavor of the BBQ sauce and garlic penetrates the fish. I served the salmon with brown rice and steamed broccoli. It looks like a huge portion in the picture, but I promise you I was using a small salad plate opposed to a larger dinner plate.
Tip: If you can purchase your salmon fillets in individually vacuum-sealed packages, do it! I love having these on hand. I can make two meals out of a single package of salmon by pulling out fillets two at a time, or, I can also pull out all four salmon fillets and pack the leftovers as lunch for Thomas and me for the next day. That is exactly what I did with this BBQ salmon recipe.
I just threw together a quick marinade of olive oil, lemon juice, minced garlic, ketchup, BBQ sauce, and a few dashes of Worcestershire sauce. I'm not sure the amounts I used because I just sort of threw it together, but if I had to guess I would say 1/4 cup olive oil, 2 tablespoons of lemon juice, 2 tablespoons of ketchup, 1 cup of BBQ sauce, 1 tablespoon of minced garlic, and just a few dashes of Worcestershire sauce. I just poured ingredients into the bottom of a glass baking dish and whisked them together with a fork. I seasoned my salmon fillets with ground black pepper and then placed them in the marinade, spooning a little of the marinade onto the top of each fillet. Bake the salmon in a 425 degree oven for about 10 minutes.
This experiment yielded very tasty results! My fiance and I both gobbled up this salmon! The BBQ glaze somewhat caramelizes on top of the salmon fillets and the flavor of the BBQ sauce and garlic penetrates the fish. I served the salmon with brown rice and steamed broccoli. It looks like a huge portion in the picture, but I promise you I was using a small salad plate opposed to a larger dinner plate.
Update
Just before school started this semester I purchased a pair of jeans that was one size smaller than the size I typically wear. Obviously, when I first purchased these jeans, they did not fit. Well....yesterday I decided to try them on before heading out to class. Guess who successfully wore those smaller jeans to school yesterday? This girl!
Even though this is only a small, one jean size victory, it feels amazing to see results.
Even though this is only a small, one jean size victory, it feels amazing to see results.
Tuesday, September 3, 2013
Spinach Tortellini Soup
This recipe combines three of my favorite things...pasta, spinach, and soup. It is a lighter broth based soup that is perfect paired with a salad or sandwich on a cool fall day.
Directions:
In a large pot, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.
Add the chicken broth, water, rind and increase heat to medium-high and bring to a boil. When broth boils, add salt (to taste), pepper and nutmeg. Stir to combine. Reduce heat to low and add tortellini. Simmer until tortellini cooks to al dente.
Once cooked, remove the rind, and add the baby spinach. Stir to combine. Garnish with freshly grated Parmigiano Reggiano!
This recipe makes 12 cups of soup.
1 serving (1 1/2 cups): 227 calories, 5.3g fat, 33.8g carbs, 0.9g fiber, 11.3g protein.
Sometimes I like to add some leftover shredded chicken breast meat and/or extra veggies like carrots and celery. It makes for a really tasty and healthy meal.
- 2 tsp butter (I use unsalted)
- 2 stalks of celery, chopped
- 1 small onion, chopped
- 1 carrot, peeled & chopped
- 2 cloves of garlic, minced
- 8 cups fat free chicken broth (I used reduced sodium)
- 3 cups water
- 1 small Parmigiano Reggiano Rind (optional)
- 18 oz spinach cheese tortellini (Buitoni)
- 1/2 tsp fresh ground pepper
- 1/2 tsp ground nutmeg
- 2 cups baby spinach
- salt to taste
- Parmigiano Reggiano, grated
Directions:
In a large pot, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.
Add the chicken broth, water, rind and increase heat to medium-high and bring to a boil. When broth boils, add salt (to taste), pepper and nutmeg. Stir to combine. Reduce heat to low and add tortellini. Simmer until tortellini cooks to al dente.
Once cooked, remove the rind, and add the baby spinach. Stir to combine. Garnish with freshly grated Parmigiano Reggiano!
This recipe makes 12 cups of soup.
1 serving (1 1/2 cups): 227 calories, 5.3g fat, 33.8g carbs, 0.9g fiber, 11.3g protein.
Pink Lemonade Confetti Cupcakes
With all the celebrations that are taking place in our family lately (birthdays, bridal showers, etc), we have had tons of sweets around. With these celebrations come cakes and even though my taste buds are saying, "Yum! Cupcakes!" my waistline is screaming, "don't forget that you're in a wedding in a month!" I came across this recipe on Pinterest from SkinnyTaste that I just had to share. These are festive and delicious, but won't completely screw up your diet plans.
- 18.25 oz box confetti cake mix, I used Duncan Hines
- 2 1/2 tsp powdered sugar-free pink lemonade mix
- 1 cup water
- 1 tbsp vegetable oil
- 1/4 cup unsweetened applesauce
- lemon zest from half of a lemon
- 2 drops pink food coloring (optional)
- confetti sprinkles, optional Preheat the oven to 350 degrees F. Line cupcake tins with 24 paper liners. Stir together the water and pink lemonade powder. Combine the cake mix, pink lemonade mixture, applesauce, lemon zest, food coloring and oil in a large bowl and with an electric mixer, mix until all the ingredients are thoroughly combined. Pour the batter into the prepared cupcake pans. Add sprinkles if using and bake in the oven for 22 minutes, or until a toothpick inserted into the center of the cupcakes comes out clean. Cool completely on wire racks before serving.
Stuffed Pepper Soup
I had this at a restaurant a few weeks ago and fell in love with it. This is a simple, broth based soup, but it packs so much flavor and is super filling.
Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice. Makes 8 cups.
1 serving (1 1/3 cups): 261 calories, 5g fat, 37g carbs, 4.7g fiber 17.6g protein, 600mg sodium (before using low sodium products)
- 3 cups cooked brown rice
- 1 lb 95% lean ground beef or ground turkey
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped red bell pepper
- 1 cup finely diced onion
- 3 cloves garlic, chopped
- 2 cans (14.5 oz each) cans petite diced tomatoes (I used no salt added)
- 1 3/4 cups tomato sauce (I use no salt added)
- 2 cups reduced sodium, fat-free chicken broth
- 1/2 tsp dried marjoram
- salt and fresh pepper to taste
Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice. Makes 8 cups.
1 serving (1 1/3 cups): 261 calories, 5g fat, 37g carbs, 4.7g fiber 17.6g protein, 600mg sodium (before using low sodium products)
Lemon Feta Chicken with Oregano
I love, love, love this chicken recipe! It is quick, simple, and delicious. My family if Greek so I get pretty excited when I hear the words chicken, lemon, and Feta used in the same recipe title!
Preheat oven to 375°. Trim all fat off chicken. Season chicken with salt, pepper, oregano, and lemon juice. Place in a roasting pan and bake for about 35 - 40 minutes. When chicken is cooked, remove from the oven and sprinkle with feta. Broil on low for about 2-3 minutes, until cheese is golden brown (careful not to burn). Serves 4.
2 chicken thighs: 204 calories, 8g fat, 29g protein, 2.2g carbs, 0.5g fiber, 5 WW points (both old system and points plus).
I love using this chicken on top of a Greek salad, served on pita bread as a gyro with lettuce, feta, sliced olives, tomato, and Greek yogurt, or along side some zucchini sauteed in olive oil and garlic.
Sometimes I also add sun-dried tomatoes or roasted red peppers in with the feta cheese for incredible flavor and color.
| 8 | skinless chicken thighs |
| juice of 1 lemon | |
| 2 | tsp garlic powder |
| 3 | tsp oregano |
| salt and fresh ground pepper | |
| ⅓ | cup feta cheese, crumbled |
Preheat oven to 375°. Trim all fat off chicken. Season chicken with salt, pepper, oregano, and lemon juice. Place in a roasting pan and bake for about 35 - 40 minutes. When chicken is cooked, remove from the oven and sprinkle with feta. Broil on low for about 2-3 minutes, until cheese is golden brown (careful not to burn). Serves 4.
2 chicken thighs: 204 calories, 8g fat, 29g protein, 2.2g carbs, 0.5g fiber, 5 WW points (both old system and points plus).
I love using this chicken on top of a Greek salad, served on pita bread as a gyro with lettuce, feta, sliced olives, tomato, and Greek yogurt, or along side some zucchini sauteed in olive oil and garlic.
Sometimes I also add sun-dried tomatoes or roasted red peppers in with the feta cheese for incredible flavor and color.
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