Southwest Shrimp Stew

Another tasty soup recipe from Prevention magazine. This one makes you feel like you are eating comfort food that is totally bad for you when it actually only has 140 calories per serving! And the colors are oh so pretty!

1 potato, peeled and cubed
2 cups low sodium chicken broth
1 tbsp olive oil
2 scallions, thinly sliced
1 small red bell pepper, chopped
1 small green bell pepper, chopped
2 cups frozen corn, thawed
1 tsp cumin
1/4 tsp salt
2 cups milk
3/4 lb small shrimp, peeled and deveined
Dash of ground red  pepper
1/4 cup fresh cilantro leaves

           Cook the potato in water in a medium covered saucepan for 15 minutes, or until tender. Drain. Add 1 cup of broth. Mash the potato until free of lumps. Heat the oil in a large saucepan over medium-high heat. Add scallions and bell peppers. Cook, stirring frequently, for 5 minutes, or until tender. Add corn, cumin, salt, potato mixture, and remaining broth. Bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes. Add the shrimp and simmer, stirring occasionally, for 1-2 minutes, or until opaque. Stir in red pepper and cilantro. 

Per serving: 140 calories, 3.5g fat, 264mg sodium, 15g carbs, 5.7g sugar, 2.4g fiber, 13g protein. 

Asian Pork Noodle Soup

This recipe came from Prevention Magazine. I haven't tried it yet, but it looks delicious and it is something a little different from what I'm used to when it comes to soup. I figured I would share it so we can all try it together now that the cold weather season is just around the corner. If you have already tried this soup, please share your thoughts with the rest of us in the comment section below! 

2 tbsp peanut oil
1 pork tenderloin (about 3/4 lb), cut into thin strips
4 scallions, thinly sliced
2 cloves garlic, minced
2 tsp grated fresh ginger
8 oz mushrooms, thinly sliced
3 cups low sodium chicken broth
2 cups water
1 can (8 oz) water chestnuts, drained
2 tbsp low sodium soy sauce
1/4 tsp Thai seasoning
4 oz Chinese wheat noodles
8 oz spinach, stems removed and coarsely chopped
1 carrot, shredded

                      Heat oil in a large saucepan over medium-high heat. Add the pork, scallions, garlic, ginger, and mushrooms. Cook, stirring occasionally, for 10 minutes, or until the pork and mushrooms are lightly browned. Add broth, water, water chestnuts, soy sauce, and Thai seasoning. Bring to a boil. Reduce the heat to low and simmer for about 30 minutes, or until the pork is tender. Stir in the noodles. Cook for 3 minutes, or until almost tender. Stir in spinach and carrot. Cook 2 minutes longer or until the spinach is wilted.  Serves 4

Per Serving: 389 calories, 2.6g fat, 440.6mg sodium, 45g carbs, 6.3g sugar, 8g fiber, 31g protein.

Broccoli and White Bean Soup

We got our first taste of cooler fall-like weather in St. Louis this weekend and I sure wish I would have had some of this soup ready following the Cardinal's baseball game last night! Anyway, this soup is a healthier version of broccoli cheddar soup. It is definitely one to keep in your healthy recipe reserves this fall and winter. Not only is this soup delicious and satisfying, but it can be thrown together in the slow cooker and be ready when you return home from work or school. If you have leftovers it can also be frozen. Best of all, its only 125 calories per serving and thanks to all of the fiber and protein, its super filling!

4 cloves garlic
1 medium onion 
1 tbsp extra-virgin olive oil
1 large head of broccoli, washed and cut (or 4 cups if using pre-chopped)
1 tsp sea salt
1 tsp black pepper (I always double this because I love black pepper)
1/2 tsp paprika
1 can (15 ounces) cannellini beans, rinsed
4 cups low-sodium vegetable broth (I like Better than Bouillon organic veggie paste)
2 tbsp fresh rosemary, washed and chopped
Parmesan cheese, optional

      Use a food processor to shred garlic and onions. In a Dutch oven, heat olive oil and saute the garlic and onion on medium for 4-5 minutes. Shred the broccoli in the same fashion until the desired size is reached. Add broccoli and saute in onion/garlic mixture 2-3 minutes. Puree cannellini beans in the food processor and add to the veggie mixture. Season with salt, pepper, and paprika. Using a whisk, slowly incorporate the vegetable broth. Add rosemary. Cover and simmer on medium-low heat for 12-15 minutes until reduced to the desired thickness. Serve with additional black pepper and Parmesan cheese. This recipe makes about 6 servings (12 ounces each). 

Per serving: 125 calories, 2.9g fat, 312.76mg sodium

vs

Panera Bread Company's Broccoli Cheddar Soup: 300 calories, 19g fat, 1250mg sodium. 

 

Zero Points Food List

Now that I have provided you with the equation needed to figure out your personalized daily points+ allowance, here is a list of zero point foods. Because these foods have zero points, you can fit a serving of them anywhere in your daily menu and now use any of your points allowance! Why, you ask? Because these foods contain fewer calories than your body uses to digest them. Therefore, you are technically either consuming zero calories or negative calories. So without further ado...

Acorn squash
Apples 
Apricots
Artichoke hearts
Asparagus
Bamboo shoots
Bananas
Bean sprouts
Beets
Bell peppers
Blackberries
Blueberries 
Broccoli
Broccoli rabe
Broth
Brussels Sprouts
Butternut squash
Cabbage
Carrots
Cantaloupe
Cauliflower
Celery
Cherries 
Clementines
Cranberries (fresh)
Cucumber
Dates (fresh)
Diet soda (although I recommend staying away from this completely)
Eggplant
Endive
Escarole
Fennel
Figs (fresh)
Fruit cocktail in water
Gelatin (sugar-free)
Grape leaves
Grapes
Grapefruit
Hearts of palm
Honeydew
Horseradish
Hot peppers
Hot sauce
Jalapeno peppers
Jicama
Ketchup
Kiwi 
Kim Chee
Kohlrabi
Leeks
Lemons
Limes
Lettuce
Mangoes
Mixed greens
Mushrooms
Mustard
Nectarines
Okra
Oranges
Papapya
Passion fruit
Pears
Peaches
Pickles
Pico de gallo
Pineapple
Plums
Radishes
Raspberries
Rhubarb
Rutabaga
Salsa 
Sauerkraut
Scallions
Soy sauce
Snow peas
Spaghetti squash
Squash
Steak sauce
Strawberries
String beans
Sugar snap peas
Tangarines
Tomatoes
Turnips
Vinegar
Water chestnuts
Watercress
Watermelon
Zucchini 
Worcestershire sauce
Sriracha
Balsamic vinegar
Olive oil cooking spray (5 sprays)
 
 

Small Changes that can Help You Lose Weight

I came across a great list on Pinterest of small changes you can make to kick-start your weight loss journey. Even if you are starting small, every change you make adds up to have an impact! 

1. If you usually use the escalator or the elevator, switching to stairs can help you lose 2 pounds per year. 

2. If you usually use 2 tablespoons of mayonnaise on your sandwich, switch to 2 tablespoons of mustard.  Doing this three times a week and you could lose up to 4 pounds in a year!

   3. If you usually order a large fry at your local fast food restaurant, swap it out for a small order once a week to lose up to 5 pounds in a year. 

 
4. Break up for television viewing with just 30 minutes of housework each day and you could drop 5 pounds in a single year!

  5. If you usually drink an 8 ounce glass of whole milk, switch it out for skim and lose up to 6 pounds a year. This one I'm not sure about. As a female with thyroid problems and trying to get healthy enough to get pregnant, I think I would rather stick to whole milk for the calcium benefits...but its your call. 

 6. Walking 20 minutes briskly every day will help you lose up to 7 pounds in one year. 

 7. Grab a piece of fruit instead of that chocolate bar just twice a week and you could lose up to 7 pounds a year! 

 8. Swap out the whole milk in your 16 ounce latte for non-fat milk and you could lose up to 10 pounds in a single year. 

 9. Save your calories by swapping out that can of soda for a glass of water. Doing so can help you lose up to 15 pounds in one year if you perform this swap just once a day! 

 10. If you breakfast normally consists of a three-egg cheese omelet with bacon, toast, and hashbrowns, try swapping it out for a bowl of cereal with non-fat milk once each week. The results could mean an 11 pound weight loss in a single year! 

 11. If you switch to consuming a half-pint of sorbet each week instead of a whole pint of ice cream, you could be up to 12 pounds lighter come this time next year!  This one's an easy one for me because I LOVE SORBET!!! This is something you can easily make from home too. No machine necessary like when you're making ice cream.

 

How to Calculate Your Daily WW Points + Allowance

Ever since my mom used the program to drop almost a significant amount of weight and change her lifestyle, I have been an avid fan of Weight Watchers. After my doubts had been erased by seeing my mom's success with the program, I decided to give it a try. Shortly after that, the new points+ system came out. Now, I'm a broke college student trying to pay for a wedding so I was not about to pay WW even more money to buy their new program. I have a feeling many of you feel the same way. For those of you wanting to jump on the Weight Watchers bandwagon without paying their pricey membership fees, here is how you can calculate your daily points+ allowance. 

Females

(height in inches-48)/2 + (weight x 0.1416) - {[(age-21)/5]-5} = daily points+ allowance

Males

(height in inches-48)/2.25 + (weight x 0.1834) - [(age-17)/4] = daily points+ allowance
 

Favorite Workout Songs of 2013

Now that the year is coming to a close and everyone is about to get back on the New Year's resolution weight loss bandwagon, I figured I would share my list of favorite workout songs of 2013. So here they are...


1. "Can't Hold Us" Macklemore & Ryan Lewis
2. "Scream and Shout" Will.I.Am & Brittney Spears
3. "I Love It" Icona Pop
4. "My Songs Know What You Did in the Dark" Fall Out Boy
5. "Timber" Pitbull & Ke$ha
6. "Wake Me Up" Avicii (Avicii speed remix)
7. "Applause" Lady GaGa
8. "Overcomer" Mandisa
9. "Live it Up" Jennifer Lopez ft. Pitbull
10. "Yeah 3x" Chris Brown (not a 2013 song I know, but still a favorite)
11. "Come and Get it" Selena Gomez
12. "People Like Us" Kelly Clarkson
13. "The Other Side" Jason Derulo
14. "Heart Attack" Demi Lovato
15. "I Need Your Love" Calvin Harris ft. Ellie Goulding
16. "Demons" Imagine Dragons
17. "Safe and Sound" Capital Cities
18. "Don't You Worry Child" Swedish House Mafia
19. "Sweet Nothing" Calvin Harris ft. Florence Welch
20. "All Night" Icona Pop
21. "I Could be the One" Avicii vs Nicky Romero
22. "Turn up the Love" Far East Movement
23. "I Knew You Were Trouble" Taylor Swift
24. "Masquerade" Nicki Minaj
25. "Team" Lorde
26. "Slow Down" Selena Gomez
27. "Va Va Voom" Nicki Minaj
28. "Don't Stop the Party" Pitbull & TJR
29. "Radioactive" Imagine Dragons
30. "Charlie Brown" Coldplay
31. "What Now" Rhianna (firebeatz remix)
32. "A Light That Never Comes" Linkin Park & Steve Aoki (great cool down song!)
33. "Marry Me" Jason Derulo (this tends to make me think of my wedding gown I have to fit into soon and makes me work harder)
34. "Alone Together" Fall Out Boy
35. "Let's Go" Calvin Harris ft. Neyo

 

Free Fitness Video Alert!

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 

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!

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 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

I have always wanted to become a runner because it seems like such a great way to get in shape and stay in shape. Everyone in my family runs but me! It started out with my dad wanting to lose weight. After he lost over 100 pounds, my younger sister started running and later made the track team at school. My older sister then followed as a way to stay in shape for Marching Illini during her college years, and then my mom started running about a year ago and has already dropped a significant amount of weight. I tried once before to get into running, but the combination of starting off too quickly and not knowing the proper breathing strategies (especially when it comes to running with Thyroid Disease which causes shortness of breath anyway). People have been talking a lot about this Couch to 5K running program that uses intervals of running and walking to build up your endurance for longer runs. My fiance, Thomas, and I decided to go on a walk after dinner tonight. During our walk he suggested doing a few intervals of jogging so we tried it out. I've got to say, I felt pretty good when we got back from our walk/jog. I'm thinking this Couch to 5K program may be worth a try! 

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! 

 

Motivation

How Much Water Should You be Drinking?

I found this on Pinterest this evening and found it really interesting. It makes sense how different sized individuals need different amounts of water to stay hydrated, but the whole 8 glasses a day thing is always preached to us. Are you drinking enough water?

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

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.

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

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! 

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! 

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