One month down!

Well, as usual, I got busy and I did not post last week (the week of Thanksgiving!)

The day before Thanksgiving I weighed in at 191 lbs., 3 lbs. less than the week before!  This week, I did not lose weight, but I did not gain weight either.  (I guess I didn't over do it on Thanksgiving!) 

This month I lost  1" in my bust (yea!), 2" in my waist,  2 1/2" in my abs, 1" in my hips, 1/4" in my thighs, 1 1/4" in my arms, 3 lbs.,  2 lbs. of body fat, and 4 1/2 points in my BMI!

YEA! ME!

However, my biggest victory was when I got on the eliptical machine a few days ago.  In May I got on the eliptical and I literally was set to do 30 min. and after 2 min. I was like okay, maybe 15 min, then I'd get to 5 min. and be like okay 10 min.  I think I made it to 7 min. before I quit.  2 nights ago I got on the eliptical and I had run 2 miles in 22 min, and it was about 22 min. before I got to that "maybe a few minutes more."  Now, 2 miles in 22 min. translates into an 11 min. mile, which isn't great for in-shape athletic people, but considering 5 months ago I couldn't run 10 min., I will take the 11 min. mile!  Small steps!  I am also looking into a "Couch to 5K" program. 

Weight Watchers just launched its new program, the "Points Plus" program.  Some of the changes seem a bit daunting, but I really like that all fruit and almost all vegetables are no points value!  Some things now have higher points values, but they are basing their science on fiber, fat, protein, and carbs now as opposed to the old system which was essentially calorie counting.  SO, I am excited to see how the new program will go!

So, it is my goal to be more diligent in keeping up with this blog as I have had such great feedback from followers and non-followers! 

Thank you for your continued support!

The Countdown to the Holidays is at 3!

3 days until Thanksgiving- can you believe it?!  Where has this year gone?  Well, I would be lying if I said I wasn't worried about the holidays and all that the constant parade of parties, goodies, and things has to add to my waist!  The worst part is parties where there is just food out all the time, a piece of cheese and a cracker as you walk by, 1 little truffle out of the open Russel Stover's box.  A cookie fresh out of the oven because you happen to be in the kitchen as the host or hostess are pulling them out!  Oh the calories can really add up if you're not at a sit-down dinner type party! 

I myself am guilty!  The local Christmas parade goes right in front of our house on the Sunday after Thanksgiving.  So we have invited a long list of friends and family to a "Razzle Dazzle Potluck Dinner."  Friends, family, food, and fun.  Yup, that pretty much sums up the holiday season!  So, we are getting it in all in one night all at once!  It should be fun, and hopefully a good practice on my own turf for these parties we will ineveitably be invited to attend.

I am waiting to see what other guests plan to bring before adding in some of my own healthy additions!  So, here's to the holidays, let the merriment begin!

Date Night

Again, an apology for being so lax!  It's a sign of the holiday's arrival!  Busy, busy, busy!  However, I am still going to Curves everyday with Kristen (the 6 days a week that it's open).  Although I did not lose on the scale again this week, I did lose inches which means I am toning my body!  The only place I did not lose this week was my thighs.  But in my arms I lost another 1/4 ", a 1/4" in my bust (YEA!!!), a 1/2" in my hips and in my waist!  She can punch me later for posting this if she reads it, but I'm so proud of all of Kristen's hard work!  This week she lost       1 1/4" in her waist!!!  All those extra sit-ups and rounds on the ab machines are really working!  So, you go girl!!!

Tonight Steve and I are going on a date!  We are going to see the new Harry Potter movie!  I am the first to admit that to me popcorn at the movies is a BIG must for me, but it's not really the healthiest choices for me either.  So tonight I am going to get the smallest bag of popcorn they have- so that I can say I had some, but I will forego the butter (sigh).  That way, Steve can still get what he wants!  But, it's a 2 1/2 hour movie, so needless to say there's A LOT of time to be tempted to reach into his popcorn, so in my purse (shhhh!  don't tell!) I am also bringing 2 bottles of water and a bag of baby carrots and a 100 callorie pack of Crasins!  Men may laugh at the big purses, but they cannot sneak anything into the movies!  I once snuck an entire coffee coolatta into the theatres!  Yes, I love me a big purse!

So, for me, having a plan for this evening is key!  My friend Nicole is coming to watch Dillon, so before we leave, I am making a grilled chicken and farfalle cooking light recipe- healthy and filling, so that when we get to the theatre it is less likely that I will make an impulse buy of something less than healthy because I will already be full of healthy, filling, dinner!  Additionally, I have decided what to sneak in to snack on!  AND I am not omitting the expereice of popcorn and a movie, but I have planned out what I will have so that I can stick to it!

In situations such as this, when I would have previously gone for an enormous popcorn with lots of that fake, crappy butter and lots of salty goodness topped off with a big ...  it is so important for me to make a plan before I leave. 

Wednesday night we went to friendly's for a quick dinner and although all of those burgers and bacon were calling my name, I went for a salad with grilled chicken, not the crispy, and I asked for them to not put on the bleu cheese, light balsamic vinegarette on the side please and thank you.  Was it what appealed to me when I was confronted with a menu full of yummy meltded cheese and bacon?  Not truthfully, but I made a plan before we got there that I would get a salad.  The planning ahead made me not feel so bad for getting a thin-crust personal pizza at a restaurant last night where we met up with some friends we hadn't seen in almost 6 months. 

Picking and choosing and planning.  It is the best way for me to stay on track!

Happy Saturday night everyone!

Here's What's For Dinner!

Grilled Chicken and Pesto Farfalle

This dish comes together quickly if one person grills chicken while another cooks the pasta and sauce. Garnish with basil sprigs, if desired. If you serve wine, a chardonnay complements the creamy sauce.

Yield: 10 servings (serving size: 2 cups pasta and about 1 1/2 tablespoons cheese)

Ingredients

• 1 3/4  pounds  skinless, boneless chicken breast halves
• 1  teaspoon  salt, divided
• 3/4  teaspoon  freshly ground black pepper, divided
• Cooking spray
• 20  ounces  uncooked farfalle (bow tie pasta)
• 1  tablespoon  butter
• 3  garlic cloves, minced
• 1 1/2  cups  1% low-fat milk, divided
• 2  tablespoons  all-purpose flour
• 1  (3.5-ounce) jar commercial pesto (about 1/3 cup)
• 3/4  cup  half-and-half
• 2  cups  (8 ounces) shredded fresh Parmesan cheese, divided
• 4  cups  halved grape tomatoes (about 2 pints)
• 1/2  cup  chopped fresh basil

Preparation

1. Prepare grill to medium-high heat.
2. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray; grill 10 minutes or until done, turning after 6 minutes. Remove from grill; let stand 5 minutes. Cut chicken into 1/2-inch pieces; keep warm.
3. Cook pasta according to package directions, omitting salt and fat. Drain in colander over a bowl, reserving 1/4 cup cooking liquid. Place pasta in large bowl.
4. Heat butter in a medium saucepan over medium heat. Add garlic to pan; cook 1 minute, stirring occasionally. Combine 1/2 cup milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan, stirring constantly with a whisk. Stir in pesto. Gradually add remaining 1 cup milk and half-and-half, stirring constantly with a whisk. Cook 8 minutes or until sauce thickens, stirring frequently. Add 1/4 cup reserved cooking liquid, remaining 3/4 teaspoon salt, remaining 1/2 teaspoon pepper, and 1 cup cheese; stir until cheese melts.
5. Add chicken and sauce to pasta, tossing well to coat. Add tomatoes and basil; toss gently. Sprinkle with remaining 1 cup cheese. Serve immediately.

Nutritional Information

Calories:

508 (30% from fat)

Fat:

16.7g (sat 7.7g,mono 6.5g,poly 1.1g)

Protein:

38.3g

Carbohydrate:

50.7g

Fiber:

2.9g

Cholesterol:

81mg

Iron:

3.5mg

Sodium:

781mg

Calcium:

397mg

Maureen Callahan, Cooking Light, SEPTEMBER 2008

How to Avoid the Freshman 15

While looking for a low-fat Gravy recipe to share, I found this great article!  I know some of my readers are college students!

This article is from Cooking Light!


AVOIDING THE FRESHMAN 15

Making the move from home to campus life is a major transition for most college freshmen. Students are faced with sudden changes that often result in undesirable eating and fitness practices as well as stress and increased body weight. Studies show that the average freshman gains five pounds rather than the much feared “freshman 15.” However, a small amount of weight gain during each year of school can potentially add up by graduation. Try these tips for better health during college and beyond.
Stocking the Dorm Room
Limited kitchen resources and lack of cooking skills keep students from preparing healthy meals. However, a few small portable cooking appliances and healthy grocery store staples may aid in meeting nutrition goals. A mini fridge, toaster oven, and microwave are all you need to create quick, healthy meals and snacks. Be sure to check the dorm rules for using appliances before moving in.
Download the PDF: Dorm-Friendly Grocery List
Navigating the Dining Hall
College dining halls offer an array of healthier options. Follow these tips when making your selections:

• Choose a small plate and use the proper plate division rule. Make half the plate nonstarchy vegetables and/or fruit, a quarter of the plate a protein-rich food, and the other quarter of the plate a starchy vegetable (like potatoes or corn) or a whole grain (like brown rice).
• For breakfast, choose high-fiber cereals, whole grain breads, fruit, poached eggs, and non-fat yogurt or milk.
• Start at the salad bar by pairing spinach or Romaine lettuce with low calorie, nutrient-rich foods like vegetables, beans, corn, and low-fat cheese. Skip the creamy dressing and opt for vinaigrette.
• Watch for high-fat items that use these descriptors: buttered, in butter sauce, fried, crispy, creamed, in cream sauce, in its own gravy, Hollandaise, au gratin, in cheese sauce, escalloped, casserole, and marinated in oil.
• Choose these healthier food descriptors: steamed, garden fresh, roasted, broiled, and poached.

Socializing Smarter

• Excessive alcohol consumption is not only bad for your health but can also lead to weight gain. Remember: beer and alcohol are high in calories.
• Junk foods like pizza, fast-food burgers, sodas, donuts, and chips may be cheap and convenient, especially after an evening of late-night studying or partying, but the expanding waistline will make them more expensive and lead to weight gain in the long run.
• If you need an extra jolt of energy after a long evening, beware of the extra calories you dump in your coffee. Full-fat milk, sugar, whipped cream, and flavored syrups can add up quickly.

Reducing Stress

• Adjusting to a new home away from home, meeting new friends, and the pressure of making the grades all add up to one thing for many students: stress. Many people turn to food and alcohol to sooth their stressful mind, which leads to bad habits that will last a lifetime. Students should be ready to face the stresses of college life and find favorite (healthy) ways to decompress.
• Exercise keeps the brain stimulated and the body energized by releasing endorphins. Try exercising before a test or presentation to boost cognitive thinking. Most college campuses have gyms on campus, giving students opportunities to be fit and socialize in a healthy environment.
• Sufficient sleep at night is a must. There is a close relationship between weight gain and sleep deprivation. Lack of sleep robs the body of energy, causes irritability, and may result in nodding off during class.

Carol Lapin, MS, RD, CSSD is owner of CSL Nutritional Services in Houston, Texas. She is on the executive committee for Sports, Cardiovascular, and Wellness Dietitians within the American Dietetic Association

Inches vs. Pounds

I am almost a week late, I'm sorry!  I have had a CRAZY schedule and life seemed to get super crazy at the end of last week!

SO, the question I'm sure you're all dying to know the answer.  Weigh-in Wednesday!

Well, I didn't lose lbs. last week, however, I did get measured at Curves again last week and I did loose inches!  I lost 1/2"inch from my arms, 1/2" from my waist, 1/2" inch from my hips, 1/4" from my thighs- oh, and surprise, surprise, I didn't loose anything from my bust!  For those of you who've actually ever seen me, I'm sure you realize it will be a while before I start seeing inches go from there!  Hahaha!  I've always been gifted in that department.

So, while I do feel just a tiny bity inkling of disappointment not seeing the number on the scale go down, I now realize that I have new measurement goals that aren't necessarly the scale, but they are attainable goals and measurements where I can have even more victories!

This week, I will try my best and at my next weigh in and measurement, we will see where I get- and then at the end of that day I want to be able to say that I did my best! 

Sorry so short today, but I am running, running, running doing laundry and cleaning today!  (Recovering from the weekend!)

Pass the pie, don't pass on the pie!

Ah the season of cakes and pies and cookies and fudge and pretty much anyting delicious and fattening!  So, how do we combat this evil, but delicious season?  It could be as simple as looking up the usual recipes that you normally do and search for ways to make it a lower calorie version! 

While I am not a pumpkin pie person, I know it's a traditional fare for this time of year, one that I may in fact be making at Christmas!  BUT...  I do love a good chocolate cream pie- especialy one with graham cracker crust! 

So, here are two Cooking Light recipes for two traditional holiday favorites!!!

Pass the pie, please!

 

Classic Pumpkin Pie

Refrigerated pie dough makes this classic pumpkin pie recipe simple to prepare. Bake the pie on a baking sheet in the lower third of the oven to encourage a crisp crust.

Yield: 12 servings (serving size: 1 wedge and about 1 tablespoon topping)

Ingredients

• Filling:
• 3/4  cup  packed brown sugar
• 1 3/4  teaspoons  pumpkin pie spice
• 1/4  teaspoon  salt
• 1  (12-ounce) can evaporated low-fat milk
• 2  large egg whites
• 1  large egg
• 1  (15-ounce) can unsweetened pumpkin
• Crust:
• 1/2  (15-ounce) package refrigerated pie dough (such as Pillsbury)
• Cooking spray
• Topping:
• 1/4  cup  whipping cream
• 1  tablespoon  amaretto (almond-flavored liqueur)
• 2  teaspoons  powdered sugar

Preparation

Position oven rack to lowest position.
Preheat oven to 425°.
To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin, and stir with a whisk until smooth.
To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute.
Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425° for 10 minutes. Reduce oven temperature to 350° (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack.
To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar, and beat until blended. Serve with pie.

Nutritional Information

Calories:

222 (30% from fat)

Fat:

7.4g (sat 3.7g,mono 0.7g,poly 0.1g)

Protein:

4.1g

Carbohydrate:

35.3g

Fiber:

3g

Cholesterol:

32mg

Iron:

0.8mg

Sodium:

241mg

Calcium:

104mg

Rick Rodgers, Cooking Light, NOVEMBER 2003

This lightened version of classic chocolate cream pie feature a smooth, rich chocolate filling and a creamy topping, but has only 8 grams of fat per serving.

Yield: 10 servings (serving size: 1 wedge)

 

 

Chocolate Cream Pie
*Note from ME!  If you use reduced-fat or fat-free graham crackers for the crust and Brummel & Brown instead of butter or margerine, it will lower the calorie count further!

Ingredients

• Crust:
• 40  graham crackers (10 full cracker sheets)
• 2  tablespoons  sugar
• 2  tablespoons  butter or stick margarine, melted
• 1  large egg white
• Cooking spray
• Filling:
• 2  cups  fat-free milk, divided
• 2/3  cup  sugar
• 1/3  cup  unsweetened cocoa
• 3  tablespoons  cornstarch
• 1/8  teaspoon  salt
• 1  large egg
• 2  ounces  semisweet chocolate, chopped
• 1  teaspoon  vanilla extract
• 1 1/2  cups  frozen reduced-calorie whipped topping, thawed
• 3/4  teaspoon  grated semisweet chocolate

Preparation

Preheat oven to 350°.
To prepare crust, place crackers in a food processor; process until crumbly. Add 2 tablespoons sugar, butter, and egg white; pulse 6 times or just until moist. Press crumb mixture into a 9-inch pie plate coated with cooking spray. Bake at 350° for 8 minutes; cool on a wire rack 15 minutes.
To prepare filling, combine 1/2 cup milk, 2/3 cup sugar, and next 4 ingredients (2/3 cup sugar through egg) in a large bowl, stirring with a whisk.
Heat 1 1/2 cups milk in a heavy saucepan over medium-high heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat. Gradually add hot milk to sugar mixture, stirring constantly with a whisk. Return milk mixture to pan. Add chopped chocolate; cook over medium heat until thick and bubbly (about 5 minutes), stirring constantly. Reduce heat to low; cook 2 minutes, stirring constantly. Remove from heat; stir in vanilla. Pour into prepared crust; cover surface of filling with plastic wrap. Chill 3 hours or until cold. Remove plastic wrap; spread whipped topping evenly over filling. Sprinkle with grated chocolate.
Note: If you want to serve this with a dessert wine, try Thomas "Razz," nonvintage Washington State. It's made from raspberries, which go well with chocolate. If your wine shop doesn't carry it, ask them to order it for you.

Nutritional Information

Calories:

242 (30% from fat)

Fat:

8g (sat 4.6g,mono 2.1g,poly 0.8g)

Protein:

5g

Carbohydrate:

38.5g

Fiber:

0.1g

Cholesterol:

30mg

Iron:

1.4mg

Sodium:

189mg

Calcium:

83mg

Cooking Light, NOVEMBER 1999