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

 

Healthy Eating Can Cost Less

photo

Another new study published in the Journal of the Academy of Nutrition and Dietetics, Volume 116, November 2016 concluded that improved diet quality was not associated with increased cost.

GoGirlDiet Blog

Is it really more expensive to eat healthy?

According to a study released by the USDA last week,  it is actually less costly to consume fruits, vegetables and other healthy foods than foods high in saturated fat, sugar, and sodium.

This is what they found:

  •  Foods low in calories for a given weight tend to have a higher price when the price is measured per calorie—vegetables and fruits without added fat or sugar are low in calories and, by this metric, tend to be a very expen- sive way to purchase food energy.
  • Conversely, still using the price-per-calorie measure, less healthy (moderation) foods high in saturated fat and/or added sugars tend to be high in calories and have a low price per calorie.
  • However, when measured on the basis of edible weight or average portion size, vegetables and fruit are less expensive than most dairy, protein, and moderation foods.
This…

View original post 42 more words

Want to Eat Like a GrEEK ? Mediterranean Diet Plan

The Mediterranean Diet continues to be associated with a positive effect on cardiovascular health. A recent study of postmenopausal women who adhered to the Mediterranean Diet had favorable lipid improvements.  The study participants were educated by a Registered Dietitian (RD) to incorporate 3 T EVOO (Extra Virgin Olive Oil) daily, 3-5 servings per week of fatty fish (wild caught salmon or tuna), 1.5 oz. walnuts daily, and whole grains in place of processed grains.  After 12 weeks, the women had lower triglyceride levels and improved HDL cholesterol levels.

 

GoGirlDiet Blog

MediterraneanDiet

What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those…

View original post 128 more words

Are You Cheater?

Print 
Are you a cheater? I’m not referring to cheating on a test or significant other.  This is referring to diet and the reason you are not losing weight. Do you check in to your weekly or monthly weight loss session with the perfect food diary. Honestly, if you are consuming exactly what you have recorded then you should lose weight.  Perhaps you snuck a few cookies or a piece of pizza when you swear to all that you’ve been on a strict diet.  And let’s not forget those few beers or glasses of wine at the end of the day that you may have guzzled but refuse to acknowledge, even to yourself! These are just some of the ways we can tell ourselves and others that we are on a more straight and narrow path with our health goals than we actually are! Though in this case, the person we are really cheating is ourselves!

Balsamic Pork & Apples in Crockpot

It’s that time year and autumn is officially here.  Apples are in full season by the bushels and they are a great addition to any pork dish.  And, I love using the crockpot.  It takes less than 5 minutes to prep and your meal is ready when you get home from work or when you are finished with your daily chores. I have to admit this recipe I threw together was absolutely delish!!!

img_7573

WHAT YOU NEED:

  • 4 Boneless loin pork chops
  • 1 Tbsp. Olive Oil
  • 1 Tbsp. minced garlic
  • 1-2 Tbsp. dried basil
  • 1 tsp. allspice
  • 1/2 tsp. black pepper
  • 1/2 cup balsamic vinegar
  • 1 large apple

DIRECTIONS:

In crockpot, heat 1 tablespoon olive oil and garlic on high for a few minutes. Place pork chops in crockpot and season with black pepper, allspice and basil. Pour the balsamic vinegar over the pork. Cook on high for 4-8 hours until done. An hour before done place sliced apples on top.

NUTRITION INFO per 1 Pork Chop

  • 189 Calories
  • 7 g Fat
  • 1.7 g Sat Fat
  • 4.1 g MUFA
  • 53 mg Cholesterol
  • 12 g Carbohydrate
  • 1 g Fiber
  • 18 g Protein
  • 50 mg Sodium

 

Tomato & Butter Bean Florentine Dinner

 

spinachpic

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

Lose Weight With Go Girl Diet

cropped-photo-12.jpg

Are you struggling with your weight? Do you want to be skinny?

Go girl diet will teach you how to finally eat a healthy diet. You will learn
one step at a time how to make simple changes in your eating habits that
will help you lose weight to last a lifetime. You learn the skills to make
lifelong changes and to balance healthy and not so healthy foods.

Go girl will help you lose weight and keep it off for good. No more crazy
fad diets! No more restrictions or forbidden foods! No more complicated
meal plans! No more feeling like a failure!

At go girl diet, you will find the latest weight loss trends with quick
healthy eating hints that you can incorporate into your busy lifestyle.
Who said you can’t eat your cake and lose weight too?