Back on Track after Overeating.

We have all done it before..... had that day, weekend, or even week of over-eating.  

(image taken from here.) 

This past weekend was one of those for me.. It seemed like everywhere I turned there were goodies and treats that I didn't have the will power to turn down. Come Monday did I panic because I had a number of rich chocolate chip cookies, a huge bowl of ice cream, and caramel popcorn on top of my usual calories? Nope... I just put it on the back burner and got back on track.

Here are a ideas of how you can combat your feelings of guilt when you have bitten off a bit more than you should have been chewing.

 

- Don't get down on yourself.  Today is a new day.... Today you can get back on the wagon.... Today you don't have to overeat. Feel good about what you are going to do today!  

-Know the truth about the numbers.... although you may feel like you gained a pound or two from that day's binge, the truth really is behind the numbers. Remember it takes 3,500 extra calories eaten to gain 1 pound of fat.  That is a lot of chocolate chip cookies.... 25 home prepared cookies to be exact. So wipe the board clean and realize that it wasn't as bad as you felt like it was. 

- Overall consistency is the key.  Don't feel like you have to have a drastic cut in calories the next day. Go back to your normal amount of calories and you should be good to go. (remember my 90-10 RULE?.... we are all human and will splurge on occasion!) 

-Eat a balanced diet. Avoiding breakfast will only backfire on you when you are so hungry that you overeat later in the day. 

-Drink lots and lots of WATER! Strive for at least 8 cups over the day. Water will help get rid of any excess sodium that causes water retention. 

-Put a little more zip in your step during your exercise program or while you at work. Stay on the elliptical or an extra 10-15 minutes..... use the stairs when you usually use the elevator.... take a walk during your lunch hour.  Do whatever it is to burn an extra 100-200 calories. 

The key is to STAY POSITIVE.. Just because you had one day or a couple of off-days doesn't mean you now have the right to give up on your healthy eating plan-   Forgive yourself and move on!  

Dinner Menu/Recipes this Week.

It's Whats for Dinner this Week

Week of April 26th- May 2nd

Monday- Corn Chowder in Bread Bowls from Our Best Bites. 
The Mr. will load up on the bacon, I'll go without. 

Tuesday- Chicken and Pinto Bean Tacos from Rookie Cookie.

Wednesday- Thai Lettuce Wraps from Sister's Cafe. 

Thursday- Panini Wrap from The Peppered Pantry.

 

Friday- Homemade Pizza - I think we'll try this. It looks pretty tasty from How Sweet It Is. 

Sat- Leftovers

Sunday- Pot Roast/Potatoes/Carrots 

Ingredients:
1 Beef Chuck Pot Roast (about 2 1/2 pounds)
Salt and Pepper TT
3 medium baking potatoes
2 large carrots, cut into 2 inch pieces
2 large celery stalks, cut into 2 inch sticks
1 medium onion, sliced
2 bay leaves
1 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 cup low sodium beef broth

Trim any excess fat from beef. Discard fat. Cut beef into serving-size pieces; season with salt and pepper.
Scrub potatoes. Cut potatoes into quarters. Cut carrots, celery, and onion. Place potatoes, carrots, celery, onion, and bay leaves in crock pot. Sprinkle rosemary and thyme over vegetables.
Arrange beef over vegetables in crock pot.
Pour broth over beef.
Cover and cook on low heat for 8 1/2-9 hours or on high for ~4 hours or until beef is fork tender.
Remove beef to large serving platter. Arrange vegetables around beef on platter. Remove and discard bay leaves. Serve pot roast with juices from crock pot if desired.
makes 8-10 servings.

Click here and here for previous weeks menu ideas and recipes.

Grilled Veggies!

I look around--- and for miles and miles there is nothing but corn fields (mixed with other stuff- but mostly corn). The farmers are just beginning to start their crops but just seeing them out in their fields gets me excited for the corn, corn, and more corn that will be here before we know it.

With that introduction you can probably guess that my favorite grilled veggie is Corn on the Cob. I plan on having it multiple times this summer... and fall.  I like the simple version. Soak corn in water for 30 minutes. Pull back husks, clean off the silk and then rewrap corn in husks. Grill corn in the husk for 15-20 minutes.  You can also add spices to the corn like chili powder, oregano, garlic powder, or cayenne pepper to name a few.... but like I said plain jane is fine for me. That way I can soak up the sweetness of the delicious Iowa corn.

-Kabobs - Cut up squashes, peppers, onions and mushrooms into equal-sized pieces. Place on a skewer, brush with fresh fruit juice and grill away. Click here for an 'Orange Vegetable Kabob' Recipe.

-Lettuce - Cut the hearts of romaine in quarters lengthwise, brush the cut side with a little olive oil. Season with salt and grill over medium heat til you have great grill marks.

-Tomatoes - Cut  your tomatoes in half crosswise, brush with olive oil and your favorite spices. Wrap them up in foil and grill sliced side up for 5-6 minutes.

What do you like to grill?

Grilled Fruits!

Summer is just around the corner, which for many of us that means........

BRING OUT THE GRILL. 

I love the smell of food barbecuing on a hot summer day. Nothing better than that.  Barbecuing is usually synonymous with burgers, hot dogs, and steaks.... but why not add some fresh fruit and veggies to mix.

see recipe below.

Grilled Fruit:
1. My fave are Kabobs. Most fruits work great when grilling.  Here are a few ideas.

• Cut up apples, strawberries, and peaches into chunks, brush lightly with olive oil and stick onto skewer. To spice it up a bit add a sprinkle of cinnamon before grilling. 
• Cantaloupe: Cut cantaloupe into chunks, brush with a mixture of honey, butter and chopped mint and place on skewers. Cook three to four minutes, turning the fruit to grill each side.

2. Bananas: Slice a banana in half with its peel lengthwise. Brush the cut side with a small amount of oil. Place the cut side down on the grill and BBQ about 2 minutes just until it is lightly browned. Turn the banana over and grill 2-3 more minutes until the banana begins to pull away from the peel.
For dessert, how about try banana boats?  Strip back one section of the peel leaving it attached. Cut a slit down the middle and stuff pieces of dark chocolate. Replace the peel and wrap the banana in foil. Grill for about 10 minutes, turning once.

3. Pineapple - I love grilled pineapple. Simply sprinkle cinnamon onto pineapple chunks. Grill the chunks, turning a few times, until browned, about five minutes.

4. Pears - Brush pear wedges with lemon juice and grill, turning a few times, until they begin to brown, about two to four minutes. These are great when added to a green salad!

5. Peaches & Berries - Fill peach halves with blueberries and sprinkle with cinnamon, brown sugar, and lemon juice. Wrap in foil and grill for 15-20 minutes, turning once.

6. Grapes - slightly oil a bunch of grapes. Leave them on their stems and grill for 3-5 minutes, turning once.

7. Watermelon - I can't wait to try this recipe from Food Blogga.

Grilled Watermelon Slices with a Honey-Lime Syrup

Several slices watermelon

Some honey for brushing watermelon slices

Juice of 2 limes

the zest of half a lime

3 tablespoons honey

2 teaspoons water

A few dashes of cayenne pepper

A couple of pinches of salt

Preheat grill to high. Cut watermelon into 1-inch thick slices. Brush each side lightly with some honey and place on grill. Grill until just browned, about 2 minutes per side. Place watermelon slices on a plate and drizzle with the honey-lime syrup.

Check back tomorrow for ideas on Grilling Vegetables! 

Dinner Menu/Recipes this Week.

This Weeks Dinner.... 
We will be enjoying.... 

Week of 4/19-4/25

Monday: Breakfast for Dinner. Lemon Cottage Cheese Pancakes with fresh fruit from Two Peas in Their Pod

Tuesday: Baked Crisp Pecorino Romano Chicken from Sweet and Savory Tooth

Wednesday: Salad with Tortellini, Cranberries, Pecans, & Feta. from Picky Cook.
I think I am going to add apples to mine as well. 

Thursday: Black Bean Enchilada Casserole from Mission Getting Healthy

Ingredients: 

1 pound lean ground beef or turkey

1 package taco Seasoning Mix

2/3 cup water

1 T. olive oil

1/2 cup onion, chopped

2 gloves garlic, minced

1 (15 oz) can black beans, drained, rinsed

1 (10 oz) can Enchilada sauce

1/2 can (4.5 oz) can green chiles chopped

1/3 cup sour cream

7-8 tortillas

3/4 cup cheddar cheese, shredded

1 cup chunky Salsa

3 green onions, sliced

Heat oven to 400 degrees. Brown ground beef in large skillet over medium-high heat for 8-10 minute or until thoroughly cooked, stirring frequently. Drain.

Add Taco seasoning and water. Mix well. Cook 2-4 minutes until mixture is thickened. 

Heat oil in medium saucepan over medium heat until hot. Add onion and garlic. cook and stir 3-4 minutes or until tender. Add drained beans, enchilada sauce, and green chiles. Mix well. Bring to boil- stirring occasionally. Remove from heat. Stir in sour cream.

Spoon ground beef mixture down center of each tortilla. Roll up. Place seam side down in ungreased 12x8 baking dish. Spoon bean and enchilada sauce mixture over filled tortillas. Sprinkle with cheese. 

Bake at 400 degree for 8-12 minutes or until cheeses are melted and casserole is heated through. Serve with Salsa and sprinkle with green onions.  

7 servings. 

Friday: Homemade Pizza with Friends.

Sat Morning: Strawberry Poppyseed Muffins from Cinnamon Spice & Everything Nice

Dinner- Leftovers. 

Sunday: Kung Pao Chicken from Cinnamon Spice & Everything Nice
I think I'll use cashews instead of peanuts. 

Click here for last weeks meal ideas and recipes. 

Is It Worth It?

Small Dairy Queen Cookie Dough Blizzard = 1 hour & 21 minutes of jogging (710 calories)

BigMac =  1 hour & 2 minutes of jogging (540 calories)

Medium French Fry from Wendys = 48 minutes of jogging (417 calories)

Panera's Blueberry Bagel = 38 minutes of jogging (330 calories) 

Small Frosty = 36 minutes of jogging (318 calories) 

Mrs. Field's Oatmeal Chocolate Chip Cookie = 32 minutes of jogging (280 calories) 

Make EVERY Calorie Count..... 

that way you have less to work off later! 

Click here for a Calorie Calculator from 'Runners World' to see how many calories your burned during your run and to find out if the sweet you ate last night really was worth it? 

**Calorie counts from CalorieKing.

Kitchen Scissors = Kitchen Bliss

One of my favorite and most used kitchen tools are my  

KITCHEN SCISSORS.

 The make preparing meals so much easier, quicker, and cleaner. 
You can use your kitchen scissors in place of a knife for the following things.

• Cutting chicken breasts, tenderloins etc. into strips or small pieces. I use frozen chicken pieces all the time. This makes it so quick and not as messy. Also works on other meats like steak, bacon, ham, hot dogs.
• Snipping your vegetables -- it works especially great for lettuce, spinach etc.
  
• Slicing pizza. This works best with a thin crust.
  
• If you have a toddler, use this to cut up all kinds of foods into smaller pieces- grapes, pasta, veggies etc. It is safer and easier than a knife.
• Snipping herbs like parsley, basil, chives, and cilantro.
  
• Cutting garlic into little pieces.
• Cutting dough.

Don't forget to wash your scissors after use in hot, soapy water.
So if you are scissorless in your kitchen, get a pair. You don't need a fancy pair. I got mine at either Target or Walmart for less than $10.00 and they cut great.

Dinner Menu... This week.

What's for Dinner?  

  

Isn't that the dreaded question of the day? Well I am here to your rescue.  I usually plan a basic menu on Sundays (I learned from my Mom.. thanks) ..... so I thought I would help take the guess work out of planning your dinner and share mine with you. I love to try new things so most of my recipes I find online on random food blogs. When I have found a recipe online you can click right on the food title in blue writing and you will be directed to the recipe. 

If I don't have the food attached to a recipe link I will type it up for you.  I hope this helps solve some of the guess work everyday on what to eat!  I would love it if you some of your favorite recipes, links, or new ideas. 

 This Weeks Menu

(Week of April 12th-18th)

Monday- 

Turkey Burgers

Sweet Potato Frys

Tuesday- 

Sweet and Sour Chicken with Pineapple, Red Onions & Brown Rice

Wednesday-  

Spinach Stuffed Manicotti- I'll be sure to get a picture after I make it tonight.

Sauce:
1/4 cup chopped onion
1 T. olive oil
1 can (15 oz) tomato sauce
1 can (8 oz) whole tomatoes, undrained, cut up
1/2 tsp. dried basil leaves
1/2 tsp. sugar
1/4 tsp. Italian seasoning
1/8 tsp. salt
1/8 tsp. pepper
Filling:
1 container (15-16 oz) nonfat ricotta cheese

1 pkg (10 oz) frozen chopped spinach, thawed and thoroughly drained
1 cup shredded mozarella cheese
1/4 cup grated parmesan cheese
2 T. dried Parsley flakes
2 eggs, beaten

1/2 tsp. garlic salt
1/4 tsp. pepper
1/8 tsp. ground nutmeg

Grease 13x9 baking pan. Set aside.
Prepare manicotti according to package directions. Rinse and drain. Set aside.

For sauce: In med. saucepan on med-high heat, saute onion in olive oil until tender. Add remaining ingredients. Simmer 15 minutes to blend flavors and thicken sauce. Stir occasionally.
For filling: In medium bowl combine filling ingredients. Carefully fill cooked manicotti shells with mixture.

Arrange stuffed manicotti in bottom of pan. Pour tomato sauce over manicotti.
Top with mozzarella cheese.
Bake 350 degrees about 30 minutes or until hot and bubbly.

Thursday- 

Creamy Orzo with Chicken, Mushrooms

Friday- 

Homemade Pizza- we like to mix up what kind to make.  Lots of veggies the better.  

Click here for the Whole Wheat Pizza Dough recipe.

Sat-  

leftovers

Sunday-  

Southwestern Beef Wraps 

Enjoy!  Also don't forget to have healthy side dishes--- salads, fresh fruit or veggies

& drink LOTS of Water.

Cold Cereal.... Good or Bad?

Check out some statistics on cold cereal from Cereal Facts. 

• The average preschooler sees 642 cereal ads per year just on television, almost all for cereals with the worst nutrition ratings.
• Compared to cereals marketed to adults, those marketed to children have 85% more sugar, 65% less fiber, and 60% more sodium.
• Cereal companies together spend more than $156 million per year marketing to children.

When searching the cereal aisle for the best choices...... I like to look for..... 
1. Cereals with single-digit sugar content. Stick to fewer than 8 grams per serving.
2. A short list of ingredients. Less than 10 listed ingredients is a start.... and work to find cereals with the least amount of ingredients.  If the first ingredient that includes 'Whole Wheat.'
3. Fiber. The higher the better.
4. Don't be tricked by the advertising on the front.{like contains __ grams of whole grains}
5. Calorie amounts (if you are concerned about weight gain).  Some of the most healthy appearing cereals are loaded with calories.

Click here for the TOP 10 Cereals by *Nutrition Score.  Or click here for detailed list of cereals and their nutrition scores.  

Click here for the BOTTOM 10 Cereals by *Nutrition Score.

**based on a scale from 0 to 100, where 0 is the poorest and 100 is the best. Click here to read how the came up with these nutrition scores.