Mini Pizzas

Just because I eat healthy 95% of the time does not mean I don't crave unhealthy things like... pizza, fried chicken, mashed potatoes smothered in gravy or a big fat cheeseburger. And sometimes on those "free days" I allow myself to have those things. However, on days when I'm still counting calories and craving that food, I find a healthier alternative. Here is mine for pizza.

(There were four pieces here, but I was starving!)

Mini Pizzas

1 Azteca brand flour taco size tortilla (150 calories for 2)

9 slices Hormel turkey pepperoni

1/4 cup Kroger shredded pizza cheese

1/4 cup of any spaghetti or tomato sauce

Total calories for 1 Pepperoni Mini Pizza - 225!

 

This is super easy people, you spray the bottom of your tortilla with cooking spray and throw it on a baking sheet or pizza pan. Top it with 1/4 cup of sauce and any spices you like. I generally throw in some extra dried basil and garlic powder, or if I'm feeling spicy some crushed red pepper. Then add your toppings. This recipe is for simple pepperoni but I've piled them on high before with onions, peppers, banana peppers, mushrooms, you name it! Bake for 5-8 minutes or until cheese is melted and crust is desired consistency at 350 degrees. It's better than frozen pizza and you control what goes on it. Plus, it couldn't be easier!

Veggie Cheesy Bake... mmm.

I threw this together tonight and it turned out to be so yummy that I thought I would share...



Veggie Cheesy Bake

4.5 oz. of whole wheat penne

3 oz. frozen peas and carrots

3 oz. grated baby carrots

1 1/2 cups frozen onion and peppers blend

1 cup spaghetti sauce

2 cloves chopped garlic

1/2 cup shredded pizza cheese

garlic salt

parsley

basil

Cook your pasta until barely al dente (still a little tough) and drain. Preheat oven to 350 and spray 13"x9" pan with olive oil cooking spray. Inside pan toss all ingredients together except cheese. Cover pan with foil and bake for 20 minutes at 350 degrees. Take pan out, stir ingredients, top with cheese. Leave uncovered and put under broiler for 2 minutes until cheese is melted.

Makes 2 servings - 400 calories each.

The double-edged sword of "thinner"...

If you've read about me, you know, weight has always been an issue. I can't really remember a time when I was "thin" except maybe up until the age of... seven let's say. I blame it on early puberty at age 10, genetics and of course bad eating habits. And even though I've lost almost 100 pounds and am a healthy weight, my brain is still catching up. There is a downside and an upside to reaching your goals in my experience, and so you won't be surprised if this happens to you and focus on the negatives, I've outlined my experience here.

The downside:

When you've spent the majority of your life feeling and looking fat, it's a hard thing to swallow when you become thinner. Inside your head, you're still 60, 75 or 90 pounds larger. Sure, I can look in the mirror and know that I'm smaller, a lot smaller, but I also know that I'm not quite there yet. There's still a little pudge hanging about and some areas that need toning. Some may be loose skin, and I know you don't want to hear that, but it's true. You can't stretch a balloon out a hundred pounds over it's normal size and not expect it to be a little looser around some edges.

It takes awhile to reprogram your brain, but it will happen. Maybe you need affirmations to yourself on a daily basis. Maybe you need constant reminds by trying on your "fat clothes". Or maybe you need to hang out with someone you haven't seen in awhile and bask in their amazement of how good you look. We all need that. And it's okay to use these techniques to remind yourself how far you've come.

Also, most people you are around will be proud of you and cheer you on, but some people will be... well rude, maybe jealous. Those people will tell you you're getting too skinny and you need to eat something. I'm sure they think it's encouraging and aren't trying to hurt your feelings but the facts still remain. Weight and body image will forever be a sensitive issue, it is for everyone, even people who have never struggled with their weight in either direction. It's the human condition I'm afraid, that and the American culture. But that's a whole other blog.

The point is this, you control your body, your weight and your health. Don't let the negatives ruin your health and nutrition goals. Only you can decide what shape you want to be in. And if you encounter these people who try and tell you to eat something after you've worked your ass off, literally, you simply bite your tongue and smile to yourself because you and the people that matter are supporting you.

The upside:

With that being said, I'd like to talk about the positives of being thinner. Notice how I keep saying thinner, and not thin? - there's a reason for that, you don't have to be a size two to be a healthy weight - it's all about your perception of your own body. Now, once you start getting to your goal body you'll notice your confidence build, your brain will slowly start to catch up with your body and you'll realize you are on your way, you'll feel like a weight (literally) has been lifted off your shoulders, but best of all, you'll feel healthy!

What do I mean when I say healthy? I mean you'll have energy to do whatever your little heart desires. You'll feel better inside and out. Your joints won't ache. Your back won't hurt. Your heart won't race from climbing a flight of stairs. You'll realize you can walk your dog down the street for more than twenty minutes with little effort or thought. You'll want to choose the healthier choice at dinner because you remember the lethargy you felt from eating a pizza all by yourself. These things will happen, gradually but then they'll knock you over with an overall positive emotion.

Confidence is such a huge part of weight loss for me. I do things now I wouldn't have dreamed of doing a few years ago. I am much more comfortable in my own body. More confident in my ability and strength. I wore a bathing suit last year, in a public pool, for the second time since I was a kid and I felt, good. You may catch yourself looking in the mirror a lot, and you're not being cocky, you're taking a step back and saying, "wow, look at what I've accomplished, it's amazing".

You can do it! You will feel better, live longer, have more energy, confidence and strength. It will change you. You can show off your insides, on your outsides!

Oh Fruits... How I love thee... let me count the ways...

When I was a kid, I don't remember eating much beyond the apple and grape realm... as I've grown older and had to adapt my diet and try new foods again I've learned to really love fruit.

Here's a few ways to get in your fruits aside from the au natural version:

• Fruit Salad - the healthier way!
• chop up your favorite fruits - strawberries, blueberries, blackberries, raspberries, grapes, and melons (though I never learned to like those) tend to work the best - you could toss in some bananas or apples if you wish
• add a can of unsweetened crushed or diced pineapple with juice
• if you need it sweeter, add some baking splenda and treat it like sugar or one of those natural sweeteners like truvia or stevia
• it might also be beneficial to squirt a little orange or lemon in there - the citric acid will help keep the fruits fresher longer (lemon or lime also works on avocado - leave the pit in)
• Smoothie it up! - spring is on it's way in my neck of the woods and that means lighter meals, while there are probably hundreds of smoothie combinations here are some of my favorites.
• Banana & Peanut Butter - this is pretty delicious and only has 4 ingredients!
• 1 banana
• 1 cup skim milk
• 1 tbsp peanut butter
• ice
• 285 calories
• Strawberry, Banana & Orange
• 1 cup strawberries
• 1 banana
• 1 cup orange juice
• ice
• 270 calories
• Berries Forever! - usually you can find a berry mixture of frozen fruit at your grocer
• 2 cups - blueberries, blackberries, raspberries
• 1 cup skim milk
• ice
• 250 calories

I think you get the jist. Any old combination of smoothie will do. Make up your own - get creative!

• Grill it! - you can grill some of the tougher fruits:
• Pineapple
• Melons
• Bananas
• Pears
• Apples
• Peaches
• if you don't have a grill, sauté them a little, use a little light butter and cinnamon or nutmeg, you can even use some of the Splenda brown sugar blend.
• Bake it! - make a cobbler - without the cobbler! I'm a bag fan of the Splenda baking substitute (not be confused with the sweetner packets! - they are much sweeter). You could easily make your own cobbler topping in a lighter way - using rolled oats, or crushed cereal, or if you don't feel comfortable getting creative and coming up with one of your own. Go to CookingLight and see their ideas.

I eat... a lot... and many times a day... and this proves it.

I know there are some of you out there thinking... "I will starve to death if I only eat 1200 or 1500 calories a day!! You must not eat anything!" And well, here's my proof that just isn't true...

This is what I ate and will eat before the day is over:

Breakfast: (I love it!)
1 serving of quick grits - butter flavored (100 (c)alories)
1 piece of center cut bacon (30 c)
1/4 c. egg substitute (30 c)

Snack #1:
3 oz. or about 10 baby carrots (35 c)
1 1/2 tbsp. Sabra pine nut hummus (60 c)

Lunch:
1 PBJ
 - 1 tbsp. natural creamy peanut butter (95 c)
 - 1 tbsp. reduced sugar grape jelly (20 c)
 - 2 slices 35 calorie white bread (70 c)

1 oz. Veggie Straws (these are yummy!) (130 c)

Snack #2:
1 minneola tangelo (it's a hybrid tangerine/grapefruit) (70 c)

Dinner:
2 cups Ginger Sweet Potato Carrot soup (215 c)
small salad - lettuce mix (10 c - maybe)
1 tbsp. ginger dressing (40 c)

Snack #3
1 mini-bag of Naturals Salt and Pepper popcorn (160 c)

Dessert:
1/2 cup light cookies & cream ice cream (130 c)
1 cake cone (20 c)

Grand Total: 1215

That means, I ate 7 times today.

The key is smaller portion sizes and eat more often so by the time you eat you aren't starving and likely to overeat.

See, it CAN be done. You just have to make the right choices, eat healthier foods, have smaller portions.

Punch that bag...

Don't be intimidated by the punching bag at the gym. It will undoubtedly become your best friend on a frustrating day. If you are lucky enough there should be multiple size gloves at your facility, but they are a must wear! And, here's a little tip, if your hands are dry, try to lotion them up in advance... otherwise, they may crack and bleed.

Image Copyright Randy M. Ury/CORBIS

There is no wrong or right way to hit the bag, just make sure you aren't hurting yourself. You can bob and weave like a boxer and make short, quick jabs. Or alternate between left and right hooks. You can punch a few times and then kick. You can punch ten times with the left and ten times with the right quickly, but with not as much force. And of course... you can just punch the hell out of it! Either way you choose, will make the workout more fun and help add some variety.

Happy punching!

Ways to Save Money on Groceries - taken from Yahoo! Shine

I probably read 3 to 4 articles a day that pass through my Yahoo! home page. When I find helpful tips for nerdy foodies like me on how to save money or about nutrition, I want to pass it on. So.. here ya go:

14 Ways to Save Money on Groceries
by Country Living, on Wed Feb 2, 2011 9:45am PST
Save money and trips to the market with these tips and tricks from Rebecca DiLiberto’s Penny Saving Household Helper. You’ll be surprised how simple it is to keep food at its best.

1. Line the bottom of your refrigerator’s crisper drawer with paper towels. They’ll absorb the excess moisture that causes vegetables to rot.

2. To keep herbs tasting fresh for up to a month, store whole bunches, washed and sealed in plastic bags, in the freezer. When you need them, they’ll be easier to chop, and they’ll defrost the minute they hit a hot pan.

3. A bay leaf slipped into a container of flour, pasta, or rice will help repel bugs.

4. Stop cheese from drying out by spreading butter or margarine on the cut sides to seal in moisture. This is most effective with hard cheeses sealed in wax.

5. When radishes, celery, or carrots have lost their crunch, simply pop them in a bowl of iced water along with a slice of raw potato and watch the limp vegetables freshen up right before your eyes.

6. Avoid separating bananas until you plan to eat them – they spoil less quickly in a bunch.

7. Put rice in your saltshaker to stop the salt from hardening. The rice absorbs condensation that can cause clumps.

 8. Stock up on butter when it’s on sale – you can store it in the freezer for up to six months. Pack the butter in an airtight container, so it doesn’t take on the flavor of whatever else you’re freezing.

9. In order to make cottage cheese or sour cream last longer, place the container upside down in the fridge. Inverting the tub creates a vacuum that inhibits the growth of bacteria that causes food to spoil.

10. Believe it or not, honey is the only nonperishable food substance, so don’t get rid of the stuff if it crystallizes or becomes cloudy. Microwave on medium heat, in 30-second increments, to make honey clear again.

11. Prevent extra cooked pasta from hardening by stashing it in a sealed plastic bag and refrigerating. When you’re ready to serve, throw the pasta in boiling water for a few seconds to heat and restore moisture.

12. Keeping brown sugar in the freezer will stop it from hardening. But if you already have hardened sugar on your shelf, soften it by sealing in a bag with a slice of bread – or by microwaving on high for 30 seconds.

13. If you only need a few drops of lemon juice, avoid cutting the lemon in half – it will dry out quickly. Instead, puncture the fruit with a metal skewer and squeeze out exactly what you require.

14. If you’re unsure of an egg’s freshness, see how it behaves in a cup of water: Fresh eggs sink; bad ones float.

Some like it hot...

If you're like me, and you like spicy foods here's some great news. I've been reading (as I usually do) about nutrition tips, fitness, healthy eats, etc. and I stumbled on some information about how spicy foods... can boost your metabolism... at least, temporarily. So bring on the heat!

I also found a list of natural foods to help boost your metabolism from an article on Livestrong.com:

Grapefruit

Because grapefruit is high in fiber, it is an effective metabolism booster. Fiber speeds up your metabolism because it is difficult for your body to digest, so you are forced to eliminate it and the fat it contains fairly quickly after consuming it.

 

Apples

Fiber-rich foods also help you feel full faster, which causes you to eat less. Apples are another high-fiber food that can boost your metabolism naturally.

 

Beans

Because they are low in fat and full of protein, beans can help you feel full for long periods of time. According to EcoSalon.com, your body also has to burn additional calories to process this fiber-rich food.

 

Jalapenos

EcoSalon.com reports that the capsaicin contained in jalapenos causes your body to burn additional calories for hours after you eat them and speeds up both your metabolism and your heart rate.

 

Curry

Like jalapenos, curry increases the amount of calories you can burn, which boosts your overall metabolism.

 

Broccoli

The nutrients contained in broccoli make it an effective food to speed up your metabolism. These nutrients include calcium, which triggers your metabolism, and vitamin C, which helps your body to absorb more calcium.

 

Oatmeal

ConsumerAffairs.com states that your body takes a long time to break down the fiber found in oatmeal, which boosts your metabolism while lowering your body's overall insulin (or sugar) level.

 

Cinnamon

Cinnamon can not only help your body metabolize sugars more effectively, but it can also help you sustain steadier blood sugar levels and even lower your cholesterol.

 

Spinach

According to ConsumerAffairs.com, spinach can speed up your metabolism and also provide you with an excellent source of magnesium, potassium, antioxidants, vitamin C and iron.

Yogurt

Yogurt needs a lot of energy to be properly processed due to the large amount of protein it contains. The pro-biotic cultures contained in yogurt can help regulate your digestive tract as well.

Tips to curb your appetite... (alternate title: ways to stop your brain from thinking about food!)

One of my biggest challenges when I started cutting back on calories was not feeling full. This is a natural feeling when you are trying to shrink your stomach. Think of your stomach like a big balloon, for years you've been putting a large pizza into it, but now you're only eating half of a large pizza... there is so much space left you think you are still hungry. But you're not.

For awhile, while your body adjusts, you will get these... hunger pangs. These will eventually go away once your brain and stomach sync up. I've compiled some tips to help you stop thinking about eating more food, when you aren't really hungry, times when you're bored, or sad, or lonely... times when you just ate but your brain hasn't had time to process that food yet.

So here's what you do:

• Drink a large glass of water. Studies have shown you may not actually be hungry, but thirsty!

• Chew gum.

(If you haven't seen this stuff on the Biggest Loser, you live in a cave.)

• Brush your teeth. I know you're scratching your heads right now but if you've ever taken a drink of coffee or soda or eaten something right after that minty taste fills your mouth, you'll get this.

• Distract yourself. Call a friend, play  game, grab a book, knit something, play with your kids, take your dog on a walk, do anything but walk into the kitchen.

If none of these things seem to help, and you're still "hungry" or just want to fill your belly with something, try to choose wisely. Think high fiber, low calorie foods like popcorn (not the movie theater kind!) or fruits and vegetables.

Top choices of high fiber, low calorie foods:

• Raspberries
• Apples
• Pears
• Blueberries
• Strawberries
• Green Peas
• Turnip Greens
• Raw Carrots
• Boiled Broccoli

*list of foods taken from Livestrong.com

Fast & Ultra Easy Veggies

Maybe you got home from work and you've had a long day, you're tired, you want something healthy but you don't want another pot of steamed vegetables.

The oven is a magical thing, it makes vegetables taste... sweeter, nuttier, and adds no calories!

There has been a little debate lately over what is better and more nutritional: frozen or fresh...
The grand conclusion has been that frozen veggies really aren't less nutritional than fresh, and in fact, depending on how long it has been sitting in your grocery store may even be more nutrient packed since it's flash frozen at the peak of freshness. (now I sound like a commercial)

The best thing in my opinion about frozen veggies... the price! Much cheaper for all us out there on a tight budget, and who isn't these days?

So here's what you do:

Get your favorite frozen (or fresh) veggies, toss them in a pan or casserole dish (like a 9"x13") and spray them with a little olive oil and season with salt, and/or pepper, maybe a few garlic cloves and roast at 350 degrees for about 20-30 minutes (depending on how much you've thrown in the pan).
Every 8 minutes or so flip the veggies around so they get browned on all sides. No water necessary!

Some of my favorite combinations are:
cauliflower and broccoli
brussel sprouts with a few slices of center cut bacon (chopped and raw)
peppers (red, green, yellow) with zucchini, yellow squash and garlic

It's soooo easy. throw it in the pan, and walk away!

2 more pounds down...

In a month, I've lost 2 more pounds! Now I am only 7.2 pounds away from my goal weight. Hooray.

The scale... to face it or not to face it... that is the question.

image from AlumniUnit.com

One of the things you have to remember when you are starting to really look at your diet and exercise and make those changes is simple: it didn't take you 2 weeks to put on those pounds and I guarantee you it will not take you 2 weeks to take it off.

That being said, it is ultra important to not let the scale deter you from your weight loss goals. The scale is simply a measurement tool to give you a starting point and a goal weight number. But, ultimately it should be about how you feel, you may need to lose more or less the closer to your "goal number" that you get. It is not the end all, be all of how you're doing in your weight loss.

A few things to remember:

1) Weigh on the same scale every time
2) Do not weigh more than once a week
3) Make sure you are weighing with the same types of clothing on every time, if you weigh in shorts and a tank top one day, don't weigh in sweat pants and a hoodie the next, the scale will show a weight gain - in clothes!

There are other ways to measure your success:

how your clothes feel!
how loose your belt is!
measure your body with a cloth measuring tape like a tailor has - around your biceps, thighs, waist, etc. -you will likely see inches being lost, before pounds, or maybe more inches than pounds, thus more little accomplishments to celebrate!

When you first start losing weight, it will come off relatively faster and easier than later on your journey. For example, because I'm so close to my goal weight - I am toning and gaining more muscle, but I'm only losing about 2 pounds a month, even though I'm still working out 3-4 days a week and eating 1200 calories 5-6 days a week.

Don't get discouraged! You will get there! If you gain one week, or don't lose anything, use that as fuel to pump up your workouts the next week.

You can do it. The only person that can stop you, is you.