Fiber should be a part of every meal! Besides being good for you it helps you feel fuller longer. Here is an article I found on easy ways to include fiber in all your meals.
How To Eat More Fiber
What do you think?
Wednesday, June 16, 2010
Bad Weekend!
Ever have a friend come visit for the weekend and your whole way of healthy eating goes out the window?? Well that was me this weekend. My college sorority sister who also happens to be one of my best friends came down to spend the weekend this past week. Now everything was going fine, she actually follows weight watchers as well, but for some reason when were together we see it as an excuse to cheat and indulge in all the foods we are trying to stay away from. It didn't help that shes going through some tough times right now or the Friedly's Restaurant is right next to my house but somehow we found ourselves there huddled over 3 scoop peanut butter cup sundaes cheering ourselves up (TWICE). Now I know that's not the right approach but I fear I was weak and couldn't help myself. It also doesn't help that the 3 scoop peanut butter cup sundae from friendly's is my favorite "meal" in the world, and yes I would choose it as my last meal if given the choice. Well at least I can recognize that I didn't make such great decisions this weekend. It is still a daily struggle to start every morning in the right direction. Temptation is always lurking and I need to be better at controlling myself.. maybe just one sundae in a weekend LOL. I also looked up the points value for my beloved sundae... 21WW points!! and to put that in perspective I am only allowed 23 a day!! Funny enough I had my physical yesterday and I am over a pound lighter than last time I weighed in at WW, granted I haven't gone in a few weeks out of fear since I am still struggling to hit that 40lb mark!
Monday, June 14, 2010
Flax Seed!
I'm sure you have heard about Flax Seed, but maybe you don't know all it's benifits.
Flax seed:
Is a great source of Fiber
Is The richest source of omega fatty acids and lignans
Provides Improved Immune Function
Helps With Weight Management
Protects Against Bone Loss
Helps Reduce the Risk of Cardiovascular Disease
And MUCH MORE!
Now how do you add Flax seed into your diet? That was my question for a long time, I didn't know how to eat it or what to do with it. Then I discovered a GREAT product called Dash O' Flax. It's Pre-Ground Golden Flax seed. Unlike the actual seeds this is much easier to use in real life eating situations. It has a consistency like wheat germ. I Add a tablespoon or so to my yogurt every morning. I also add it in whenever I make something with bread crumbs. You can add it to so many different recipes from baked goods to smoothies.
I buy it right from my grocery store. I have found it at Shop Rite & Stew Lenorads. I be live it is also sold at Whole Foods. If you can't find it where you shop you can get it right from the manufacture @ https://www.flaxpremiumgold.com/index.html
Check out more on Flax seed from WebMd.com http://www.webmd.com/diet/features/benefits-of-flaxseed
Flax seed:
Is a great source of Fiber
Is The richest source of omega fatty acids and lignans
Provides Improved Immune Function
Helps With Weight Management
Protects Against Bone Loss
Helps Reduce the Risk of Cardiovascular Disease
And MUCH MORE!
Now how do you add Flax seed into your diet? That was my question for a long time, I didn't know how to eat it or what to do with it. Then I discovered a GREAT product called Dash O' Flax. It's Pre-Ground Golden Flax seed. Unlike the actual seeds this is much easier to use in real life eating situations. It has a consistency like wheat germ. I Add a tablespoon or so to my yogurt every morning. I also add it in whenever I make something with bread crumbs. You can add it to so many different recipes from baked goods to smoothies.
I buy it right from my grocery store. I have found it at Shop Rite & Stew Lenorads. I be live it is also sold at Whole Foods. If you can't find it where you shop you can get it right from the manufacture @ https://www.flaxpremiumgold.com/index.html
Check out more on Flax seed from WebMd.com http://www.webmd.com/diet/features/benefits-of-flaxseed
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Thursday, June 10, 2010
Yummy Sliders!
So I ordered a bunch of the Hungry Girl cookbooks the other day for like half off on Amazon. I was looking through when a recipe caught my eye. I am not a big burger fan but my boyfriend has been making seasoned cheese burgers by hand lately and they are Sooooooo Goooood!! But not healthy at all. I thought Hmmmmm I can take this idea and design my own mini cheese burger recipe. Now as I always state I am a VERY picky eater so when HG's recipe called for onions and pickles I knew I was going to have to tweak it anyway. So here is my mini sliders recipe. If you want you can add onions and such to it but the points value may change. If you don't follow WW's then you can adjust the recipe however you like. I have made these the last two nights in a row, they are so good!
Ingredients:
Weight Watchers Whole Wheat Bread, Any Light Wheat OR Bread that equals 1pt for 2slices
3 oz 95/5 Ground Beef
1 Slice WW Cheese
Seasoning
Cooking Spray
1) Season meat! I like to sprinkle Penzy's
Chicago steak seasoning (lightly covering)
over the beef and a little smoked sea salt
then mix it all together by hand. You can
use any kind of seasoning, Salt and Pepper
or nothing if you like. I like the flavor
of biting into a juicy flavored cheeseburger.
2) Divide meat into 4 equal sized balls and form into mini patties with hands.
3) In a frying pan on medium heat spray with cooking spray and add patties.
4) Slice cheese into four sections.
5) After burgers begin to brown on bottom flip burgers over and add cheese slices.
6) Toast bread if you like, Then cut the two slices of bread in half horizontally and then vertically (makes 4 squares)
6) Remove cooked burgers from grill top and place in between two of the bread squares
7) ENJOY!! They make a great snack or a filling dinner when paired with a salad!
WW Points: 4 Mini Cheese Burgers = 5 points!
You can find the Original Hungry Girl recipe in her 1-2-3 cookbook.
P.S. I don't have a picture of all four because I began eating them as soon as I took them out of the pan :)
Ingredients:
Weight Watchers Whole Wheat Bread, Any Light Wheat OR Bread that equals 1pt for 2slices
3 oz 95/5 Ground Beef
1 Slice WW Cheese
Seasoning
Cooking Spray
1) Season meat! I like to sprinkle Penzy's
Chicago steak seasoning (lightly covering)over the beef and a little smoked sea salt
then mix it all together by hand. You can
use any kind of seasoning, Salt and Pepper
or nothing if you like. I like the flavor
of biting into a juicy flavored cheeseburger.
2) Divide meat into 4 equal sized balls and form into mini patties with hands.
3) In a frying pan on medium heat spray with cooking spray and add patties.
4) Slice cheese into four sections.
5) After burgers begin to brown on bottom flip burgers over and add cheese slices.
6) Toast bread if you like, Then cut the two slices of bread in half horizontally and then vertically (makes 4 squares)
6) Remove cooked burgers from grill top and place in between two of the bread squares
7) ENJOY!! They make a great snack or a filling dinner when paired with a salad!
WW Points: 4 Mini Cheese Burgers = 5 points!
You can find the Original Hungry Girl recipe in her 1-2-3 cookbook.
P.S. I don't have a picture of all four because I began eating them as soon as I took them out of the pan :)
Wednesday, June 9, 2010
Staying on Track!
Oh how easy it is to fall back into old patterns!!
I have been dealing with a lot of pain in my jaw recently. My dentist believes it to be TMJ and I have since received a guard to wear, but everyday activity seems to be causing me more and more pain. And I'm talking cant get out of bed pain, migraines, sharp pains from my ears to the back of my head etc etc. So I decided not to go to the gym for the past two weeks and this week, since I am seeing my dentist and my regular doctor next week.
All of a sudden I realized that I have cut pretty much all of the activity out of my life. I am used to going to the gym 3-4 times a week and meeting with a trainer one of those days. I make myself go during lunch when I have energy so I don't make excuses when I'm exhausted at the end of the day and skip it. Now not only am I not going to the gym but I find myself becoming lazy.
Example One- I noticed the last few days that I have gone back to taking the elevator at work. I work on the second floor!
Example 2- I have not gone for a walk or bike ride since I cut out the gym.
Example 3- I have only used my Wii fit once since cutting out the gym.
I think its funny that one little act can change so much. I am still on track with my eating, actually I have been very good lately in that department. But I find myself being more and more lazy and making more and more excuses instead of just getting up and being active. I know it's hard we work all day and come home exhausted and just want to sit and relax for a little, But we have to put in the effort if we want the results. So starting today it was back to the stairs for me and hopefully I can continue to get exercise in at least 3-4 days a week while I'm taking a break from the gym.
Have you ever had a similar situation?
I have been dealing with a lot of pain in my jaw recently. My dentist believes it to be TMJ and I have since received a guard to wear, but everyday activity seems to be causing me more and more pain. And I'm talking cant get out of bed pain, migraines, sharp pains from my ears to the back of my head etc etc. So I decided not to go to the gym for the past two weeks and this week, since I am seeing my dentist and my regular doctor next week.
All of a sudden I realized that I have cut pretty much all of the activity out of my life. I am used to going to the gym 3-4 times a week and meeting with a trainer one of those days. I make myself go during lunch when I have energy so I don't make excuses when I'm exhausted at the end of the day and skip it. Now not only am I not going to the gym but I find myself becoming lazy.
Example One- I noticed the last few days that I have gone back to taking the elevator at work. I work on the second floor!
Example 2- I have not gone for a walk or bike ride since I cut out the gym.
Example 3- I have only used my Wii fit once since cutting out the gym.
I think its funny that one little act can change so much. I am still on track with my eating, actually I have been very good lately in that department. But I find myself being more and more lazy and making more and more excuses instead of just getting up and being active. I know it's hard we work all day and come home exhausted and just want to sit and relax for a little, But we have to put in the effort if we want the results. So starting today it was back to the stairs for me and hopefully I can continue to get exercise in at least 3-4 days a week while I'm taking a break from the gym.
Have you ever had a similar situation?
Tuesday's Tip!
I didn't get a chance to post Tuesday's Tip yesterday, so here it is!
We all know that fish is good for us. The fats in fish, especially oily fish like salmon, tuna and mackerel are thought to help prevent heart disease. We know we should eat more fish to get all those heart-healthy omega-3s right?
Well if your like me and have a tendency to forget to defrost a fillet ahead of time, then here are some ideas for turning any frozen fish into a hot meal.
FISH-from the freezer to plate in 15 minutes:
Preheat broiler to medium heat
Rinse the seafood under cold water to remove any ice glaze; pat dry
Brush both sides of fish with high oleic vegetable oil (olive, canola, safflower). (Avoid butter, sunflower or corn oil as they may burn)
Place the seafood on a spray-coated broiling pan or foil-lined baking tray
Cook for 12 - 15 minutes
Cook for 4 minutes before seasoning with spices
Only turn over portions that are very thick
Remove from the heat just as soon as the seafood is opaque throughout
Source: CookItFrozen.com
If you buy fresh fish, here are some tips:
Smell it.
Fish should smell fresh and mild: you should feel that you're standing at the ocean's edge. Any fishy or strong flavors means the fish is past its prime
Look at it.
Whole fish should look as though it was just pulled out of the water;
A fish's eyes should be clear and bulge a little (except for a few naturally cloudy-eyed fish types, such as walleye or pike).
Fish fillets or steaks should be firm and bright looking, with no brown spots or discoloration.
Buy fish that is refrigerated or properly iced. Fish should be displayed on a thick bed of fresh ice that is not melting. Fish should be arranged with the bellies down so that the melting ice drains away from the fish.
Source: NOAA Fisheries Service
We all know that fish is good for us. The fats in fish, especially oily fish like salmon, tuna and mackerel are thought to help prevent heart disease. We know we should eat more fish to get all those heart-healthy omega-3s right?
Well if your like me and have a tendency to forget to defrost a fillet ahead of time, then here are some ideas for turning any frozen fish into a hot meal.
FISH-from the freezer to plate in 15 minutes:
Preheat broiler to medium heat
Rinse the seafood under cold water to remove any ice glaze; pat dry
Brush both sides of fish with high oleic vegetable oil (olive, canola, safflower). (Avoid butter, sunflower or corn oil as they may burn)
Place the seafood on a spray-coated broiling pan or foil-lined baking tray
Cook for 12 - 15 minutes
Cook for 4 minutes before seasoning with spices
Only turn over portions that are very thick
Remove from the heat just as soon as the seafood is opaque throughout
Source: CookItFrozen.com
If you buy fresh fish, here are some tips:
Smell it.
Fish should smell fresh and mild: you should feel that you're standing at the ocean's edge. Any fishy or strong flavors means the fish is past its prime
Look at it.
Whole fish should look as though it was just pulled out of the water;
A fish's eyes should be clear and bulge a little (except for a few naturally cloudy-eyed fish types, such as walleye or pike).
Fish fillets or steaks should be firm and bright looking, with no brown spots or discoloration.
Buy fish that is refrigerated or properly iced. Fish should be displayed on a thick bed of fresh ice that is not melting. Fish should be arranged with the bellies down so that the melting ice drains away from the fish.
Source: NOAA Fisheries Service
Sunday, June 6, 2010
Green Bags!
Hey Guys! I got a comment from Nelly the other day in response to my post on Apples being the fruit that will last the longest once you bring it home from the store. She mentioned her distress with trying to keep strawberries fresh & that they go bad so fast. I offered her a great tip and I wanted to share it with all of you, GREEN BAGS!! 
I'm sure you have seen them by now possibly in the produce section of your grocery store. I didn't try them right away, I was sure they were a waste of money, just a colored plastic bag. My mom had bought some and loved them, so I took some home and tried them. I have to say, I find they really do work. Especially for fruits like bananas and strawberries that don't stay fresh long.
They wont last forever, but it does prolong the process. I can buy bananas on Sunday and still have nice yellow bananas at the end of the week (which usually doesn't happen, and I don't like when my bananas go brown).
I use them for all my fruits and vegetables, whether in the fridge or on the counter. Each bag can be used up to five times so I don't feel like I go through the bags very quickly. If they get dirty you can rinse and dry them before you use them next.
You have probably seen the Debbie Meyer's Green Bags in stores or on TV. Those are what we started using. We then came across another brand at The Christmas Tree Shop that were much cheaper. We weren't sure if they would work as well or even at all, but they seem to be just as good. If you are lucky enough to live near a Christmas Tree Shop I would encourage you to pick up The Forever Green Bags they sell there.
They sell for less than half the price of the Debbie Meyer's Bags. You might even be able to find deals online. If all you can get are the original Debbie Meyer's Green Bags I would still encourage you to try them. They save me lots of money from not having to throw out spoiled produce!
I'm sure you have seen them by now possibly in the produce section of your grocery store. I didn't try them right away, I was sure they were a waste of money, just a colored plastic bag. My mom had bought some and loved them, so I took some home and tried them. I have to say, I find they really do work. Especially for fruits like bananas and strawberries that don't stay fresh long.
They wont last forever, but it does prolong the process. I can buy bananas on Sunday and still have nice yellow bananas at the end of the week (which usually doesn't happen, and I don't like when my bananas go brown).
I use them for all my fruits and vegetables, whether in the fridge or on the counter. Each bag can be used up to five times so I don't feel like I go through the bags very quickly. If they get dirty you can rinse and dry them before you use them next.
You have probably seen the Debbie Meyer's Green Bags in stores or on TV. Those are what we started using. We then came across another brand at The Christmas Tree Shop that were much cheaper. We weren't sure if they would work as well or even at all, but they seem to be just as good. If you are lucky enough to live near a Christmas Tree Shop I would encourage you to pick up The Forever Green Bags they sell there.
They sell for less than half the price of the Debbie Meyer's Bags. You might even be able to find deals online. If all you can get are the original Debbie Meyer's Green Bags I would still encourage you to try them. They save me lots of money from not having to throw out spoiled produce!
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