How Many Calories Are You Eating?

Are you following a rigid diet plan; ie, low carb or vegetarian?  And you aren’t losing weight?  The main reason is you are consuming too many calories.

The bottom line — to lose weight you need to eat fewer calories than your body uses.  Maybe you are eating more calories than you realize.

The best way to know what you are really eating is by tracking or keeping a food diary. There are numerous free apps available to track calories and keep you motivated on your weight loss journey.

2019 New Year New Diet

With the new year comes new resolutions.  A new diet seems to be the top contender every year.  The trending diets for 2019 are as follows:

1. The Keto Diet — This is a low carbohydrate, high fat diet.  The diet restricts carbohydrates by replacing them with fats, forcing the body into a state of ketosis — when you burn fat instead of carbohydrates for energy.
2. Pegan (Paleo + vegan) Diet — This diet is a combination of a vegan diet, which avoids all animal products, and the Paleo diet, which focuses on consuming the types of foods our ancient ancestors supposedly ate during the Paleolithic era.
3. Intermittent Fasting — The most common intermittent fasting plan is eating as you would for 5 days and fasting for 2 days. On fasting days, you would abstain from eating except for one small meal of just 400 to 500 calories for women and 500 to 600 calories for men.
4. A Plant Based Diet — This diet incorporates consuming more fruits and vegetables and less meat where half your plate should be vegetables, a quarter of your plate should be grains, and a quarter should be protein.
5. Mindful Eating — The concept is not a specific diet, instead;  you listen to your body and eat when you’re hungry and stop when you’re full.

After reviewing these popular diets, let us reflect on the definition of the word diet according to the Merriam-Webster dictionary :

~diet –  1 : food and drink regularly provided or consumed. 2 : habitual nourishment. 3 : the kind and amount of food prescribed for a person or animal for a special reason. 4 : a regimen of eating and drinking sparingly so as to reduce one’s weight going on a diet.

Therefore, the way we eat or our diet is a habit which we have developed over our lifetime.  The changes we make to our diet need to become a habit not a quick fix.  Yes, you can lose weight on any diet trend; but, if it doesn’t  become a habit you will not sustain your weight loss.

In summary, the best diet choice is the diet you can live with and fits your lifestyle.  The ultimate goal is to replace an unhealthy habit with a healthy one.  Happy 2019!

Pineapple Fun Facts

Pineapple Fun Facts:

• In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
• Pineapples are in peak season from March to July.
• Pineapples contain bromelain, an enzyme that may help reduce  inflammation and aids in digestion.
• Pineapples are high in Vitamin C which helps your immune system.
• Pineapples are low in calories and are fat free, only 80 calories per 1 cup.

Low Calorie Chicken Oscar

If you want to make a great first “dinner” impression, this dish is your answer.  This dish is really easy to prepare and it looks so elegant when served.

What You Need:

• 6 boneless, skinless chicken breasts
• 1 box Stove Top stuffing mix
• 1/2 cup low sodium chicken broth
• spices — black pepper, thyme, sage
• 24 fresh asparagus stalks
• shredded mozzarella or pizza blend cheese

Directions:

Preheat oven @ 350 degrees F.

Place chicken breasts in a 13 x 9-inch baking dish or pan.  Pour broth over top chicken and season each chicken breast with spices.

Mix stuffing mix per package directions; but, eliminate the butter/ margarine.  Top each breast with stuffing; evenly dividing  it  per chicken breast. Cover and bake 20 minutes in preheated oven.  Remove from oven and place 4 asparagus stalks across each chicken breast, cover and bake an additional 30 minutes.  Remove from oven and sprinkle shredded cheese over each breast. Cover and let sit for 5 minutes.  Voila!  Dinner is ready to impress your guests!!!

Makes 6 serving.

Nutrition Info (per serving):

246 Calories; 3 gm Fat; 22 gm Carb; 2 gm Fiber; 32 gm Protein; 70 mg Chol; 510 mg Sodium

Skinny Green Fluff — Low Calorie Pistachio Fluff

This is just in time for Spring.  If you need a quick side dish to bring to the friend & family luncheon or dinner, this fluff is the answer.  It is super quick & easy to prepare.  In addition, it is light and fluffy!

What You Need:

• 3.4 oz. box pistachio sugar-free instant pudding
• 1- 20 oz. can crushed pineapple in juice, undrained
• 1 cup thawed light whipped topping
• 1/3 cup mini marshmallows

Directions:

Mix all ingredients in large bowl.  Cover and refrigerate at least 1 hour.  Makes 8 servings.

Nutrition Info (per serving):

65 Calories; <1 gm Fat; 14 gm Carbohydrate; <1 gm Protein; 122 mg Sodium

Healthy Ground Turkey Meatloaf

Here’s a healthier twist to the traditional meatloaf recipe.  I  swapped ground beef for  ground turkey to lower calories and fat.

Ingredients:

• 1 lb ground turkey
• 1 egg
• cracker crumbs (7 saltine whole wheat crackers)
• 1 Tbsp Worcestershire sauce
• 1 tsp garlic powder
• 1-2  tsp basil and oregano
• 1-2 dashes  black pepper
• 1 cup (8 oz) tomato sauce

Directions:

In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves.  Place in baking dish and pour tomato sauce over loaves.  Cover and bake at 350 degrees for 1 hour.  Makes 6 servings.

Nutrition Info:

146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein

 

 

Peanut Butter Cookies

These peanut butter cookies are quick and easy!  They have no flour and no butter!!  If you use Jif peanut butter, they are also gluten free.  Moreover, they taste amazing!!

INGREDIENTS:

• 1-16oz Jar Jif Peanut Butter (2 Cups)
• 1-1/4 Cup Brown Sugar
• 2 Large Eggs
• 2 Teaspoons Vanilla
• 2 Teaspoons Baking Soda
• 1/4 Cup White Sugar

DIRECTIONS:

Beat peanut butter and brown sugar until smooth.  Add eggs, vanilla,  and baking soda.  Mix for about a minute.  Shape into balls, and  roll in white sugar.  Flatten with a criss cross pattern with a fork.  Bake for 8-9 minutes, don’t overbake, and let them sit on the baking sheet for a few minutes before transferring to a cooling rack. Makes 4 dozen cookies.

NUTRITION INFO: per cookie; 92 Calories, 6 gm fat, 9 gm carbohydrate; 3 gm protein

Chicken & Broccoli Stir Fry

Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy.  It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.

INGREDIENTS:

• 1 lb. boneless chicken breast
• 1 bell pepper
• 1 broccoli crown, steamed
• snow peas
• carrot
• 1 Tbsp. canola oil
• garlic and spices

DIRECTIONS:

Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.

NUTRITION INFO:

260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein

 

 

Super Skinny Smoothie

When I need to drop a few pounds quickly, I always rely on smoothies.  If I  use a smoothie as a meal replacement, I always add a scoop of protein powder and I eat a lot of fresh veggies and fruit. This particular smoothie is super low in calories and high in nutrients.  It can be used as a snack and it’s great for controlling those unwanted cravings.

INGREDIENTS:

• 1 cup unsweetened almond milk
• 2 tablespoons low fat ricotta cheese
• 1 cup strawberries
• handful of ice
• 1 packet stevia

DIRECTIONS:

Mix in a blender until smooth.

NUTRITION INFO:

89 Calories; 4gm fat; 8gm carbohydrate; 2gm fiber; 4gm protein

2 Ingredient Barbecue Chicken

We all have those evenings where we need something simple to prepare for dinner.  This chicken recipes just require  2 ingredients:

• 4 Chicken Breasts
• 1/2 cup Barbecue  Sauce

Place chicken in baking dish and cover with barbecue sauce.  Then bake @ 350 degrees F for an hour or until done.

Dinner is done.  Serve with brown rice, green beans or broccoli, and salad.

Nutrition Info:

177 Calories, 2gm Fat, 11gm Carbohydrate, 27gm Protein, 68mg Cholesterol, 426mg Sodium