The Skinny on Sleep and Your Weight

A recent study suggests a link between sleep deprivation and higher body weight.  Moreover, even modest sleep restriction may induce changes in appetite hormones and provide additional time awake for calorie ingestion.  Here are the latest sleep hygiene suggestions:

• Go to bed at the same time each night and rise at the same time each morning.
• Make sure your bedroom is a quiet, dark, and relaxing atmosphere, which is neither too hot or too cold.
• Make sure  your bed is comfortable and use it only for sleeping and not for reading, watching TV, or using the computer.
• Physical activity may help promote sleep but not within a few hours of bedtime.
• Avoid eating large meals before bedtime.

Resource:  Clinical Nutrition Insight, April 2013

Skinny Hawaiian Crockpot Chicken

I am always trying new recipes that are quick, simple, and healthy that the entire family will enjoy.  I came up with this version of Hawaiian Chicken and the best part is you can ” fix it and forget it”.

You only need 5 Ingredients!

• 4-6 chicken breasts
• 1 cup honey barbeque sauce
• 1 cup crushed pineapple with juice
• chili powder
• ground ginger

Preparation:

Pour barbeque sauce in bottom of the crock pot. Place chicken breast on top of sauce; season with chili powder and ground ginger and cover with crushed pineapple. Cook on low for 6 to 8 hours.

Nutrition Analysis:  1 serving is 1 chicken breast

• 254 calories, 2 gm fat, 28 gm protein, 30 gm carb, 2 gm fiber

Skinny Crockpot Italian Chicken

(Picture taken from google images)

Here’s another crockpot favorite recipe of mine!

What you need:

4-6 Chicken Breast

2 cans Italian diced tomatoes

1 small can tomato paste

Italian seasoning (oregano, basil, parsley, garlic powder)

1 can white beans

What to do:

Place chicken in crock pot. Mix all ingredients and pour over chicken.  Cook on high for 4-6 hours.  Serve over pasta if desired and add a salad to complete your meal.  Makes 4 servings.

Nutrition Analysis:  250 calories, 2 gm fat, 34 gm pro, 24 gm carb, 5 gm fiber per serving.

Skinny Crockpot Mexican Chicken

(Picture taken from google images)

Crockpot cooking is great for putting together a great home cooked meal in a hurry.  I take full advantage of using the crockpot when I am crunched for time.  It’s easy and convenient.  Just throw all the ingredients in and and turn on the crockpot in the morning.  The meal  is ready when you return home for dinner.

This Mexican Chicken is one of my favorites.  You can serve with rice and a salad or some tortilla chips.

What you need:

4 Chicken Breast

1 large can diced tomatoes

1 small jar salsa

1 package taco seasoning

1 can black beans, drained and rinsed

1 can corn, drained

What to do:

Place chicken in crock pot. Mix all ingredients and pour over chicken.  Cook on high for 6 hours, take lid off last 2 hours to thicken the sauce.  Makes 4 servings.

Nutrition Analysis: 304 calories, 2g fat, 35g pro, 9g fiber per serving

Happy New Year!

Wishing everyone a healthy and prosperous New Year!

Crustless Pumpkin Pie

Just in time for Thanksgiving!  Save a few calories with this recipe for the crustless pumpkin pie.  It is only 110 calories per serving and it is absolutely fabulous!

WHAT YOU NEED:

• 1 (15 ounce) can pumpkin
• 1 (12 ounce) can evaporated skim milk
• 1/2 cup egg substitute
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg & ground cloves
• 1 teaspoon vanilla
• 1/2 cup  sugar

WHAT TO  DO:

• Combine all ingredients and beat until smooth.
• Pour into 9-inch pie pan sprayed with cooking spray.
• Bake at 400 degrees F for 15 minutes; reduce temperature to 325 degrees F and bake for 45 minutes more.
• Pie is done when knife inserted into center comes out clean.
• Makes 8 servings

Amazing Low Calorie Applicious Cake

 

 

WHAT YOU NEED:

• 1 box yellow cake mix
• 1 small box reduced calorie vanilla pudding
• 1 cup liquid egg
• 1/2 cup lite applesauce
• 1/2 cup fat free sour cream
• 2/3 cup water
• 1 tsp ground cinnamon
• 2 large apples, peeled and coarsely chopped

For The Glaze:

• 3/4 cup powder sugar
• 2 Tbsp fat free sour cream
• 1 tsp water

How To Make It:

Beat all ingredients except the apples on medium speed for 2 minutes.  Stir in apples.  Pour into 10-inch tube pan sprayed with cooking spray.  Bake at 350 degrees for  1 hour or until toothpick inserted near center comes out clean.  Let cake cool for 15 minutes and invert cake onto wire rack; gently remove pan.  Cool cake completely.

How To Make Glaze:

Whisk together  powder sugar,  sour cream, and  water.  Drizzle over cake and let stand until glaze is firm.

Makes 16 servings.  Only 152 calories per serving!  Yum!!!

 

Skinny Almond Orange Parfait

Here’s another GoGirlDiet original.    This delicious parfait is only 140 calories and really satisfies the hunger.  It makes a great breakfast or you can enjoy as a snack.

What you need:

• 1/2 cup Light & Fit Vanilla Yogurt
• 1/2 cup Mandarine Oranges, canned in natural juice, drained
• 1 Tablespoon Slivered Almonds

In a parfait glass, layer half the yogurt, oranges, and slivered almonds.  Repeat the layers.

Halloween Candy For 100 Calories

Halloween Candy For 100 Calories.

Skinny Almond Joy Parfait

OMG!!  This is fabulous, easy to make, and a GoGirlDiet original.    This delicious treat is only 140 calories and really satisfies the sweet craving without the guilt.

What you need:

• 1/2 cup reduced calorie chocolate pudding prepared with fat free milk
• 1 Tablespoon coconut
• 1 Tablespoon slivered almonds
• 2 whole almonds

In a parfait glass, layer half the pudding, coconut, and slivered almonds.  Repeat the layers.  Top with 2 whole almonds.