Eat DRINK And Be Skinny...

Coffee, diet soda, margaritas, water, orange juice...there are almost as many beverage options as there are snack choices!  As long as you're eating healthy it doesn't matter what you put in your cup, right? It is JUST liquid after all.

Well, if those liquids are loaded with calories, fat and sugars they can absolutely sabotage your healthy diet!  Research needs to go into what you're eating AND drinking.  Serving sizes and portion control matter with beverages, too!

My coffee maker! Saves calories, time, money!

• Coffee is one part of my day that I won't give up.  Starbucks is SO easy and SO delicious...but a 16 oz. iced Caramel Macchiato is 230 cals and 6g of fat! That's extremely high considering coffee (without additives) is almost calorie free.  8 oz. of brewed coffee has about 2 calories.  My new coffee regime includes a coffee maker with a timer...it's ready for me when I wake up!  I sprinkle a little cinnamon in the coffee grounds before brewing to add a little fancy flavor and I drink it with a splash of fat free milk.  Add a little fat free whipped topping to make it even more coffee house comparable.

• Lunchtime is another meal and another beverage.  Diet sodas usually have little or zero calories but they're loaded with artificial sweeteners that are far from healthy.  If you need a caffeine boost, have a glass of iced tea (brewed yourself) with a little sugar or sweetener or a lemon wedge.

• Alcohol is another bev loaded with unexpected calories! A margarita has 700-750 calories in a 10 oz. serving.  The "typical" daily diet is between 1500-2000 calories.  So you can have two margaritas!   And nothing else.  If you want an adult beverage or two, have a glass of wine or a light beer (both are around 100 calories). 

• Fruit juice is very confusing.  Fresh fruit is a great snack and important part of a daily diet because it is loaded with important vitamins and minerals...but also a great source of fiber.   If you squeeze a fruit for its juice and throw away the pulp, you've thrown away all of the fiber and you're left with a lot of sugar.  Turn fruit into a juice or smoothie by using the whole fruit (sans peels, cores, seeds and stems of course).

My Brita Ultramax - makes refills so easy!

• Water is the REAL diet beverage.  I bought a Brita Ultramax water filter (the one with the spout) and refill the same water bottle all day! It saves us a lot of money, but if buying bottled water is more convenient it absolutely is worth the price!

Recipe: Roasted Brussels Sprouts

If you don't like Brussels sprouts, try this recipe before you write them off entirely!

I grew up thinking these mini cabbages were evil...my dad HATED them so my mom never cooked them.  My first and only Brussels sprout experience was at a friend's house.  They weren't cooked properly and it gave me the wrong impression of them.  My mother-in-law (who also eats very well) had us over for dinner one night and served these roasted Brussels sprouts.  I generally try to taste things at least once, especially if someone else is cooking for me.  My husband and I both LOVED them and we've made them several times since. 

1 lb Brussels sprouts, halved  

Drizzle of extra virgin olive oil

Salt & pepper to taste.

Preheat oven to 400.

Toss Brussels sprouts in olive oil, salt and pepper.  Place in a single layer in a shallow baking dish (I like glass, it's easier to clean).  Bake for 45 minutes until the sprouts have a good char on them.  Shake the baking dish a couple times during cooking to turn the sprouts.  Enjoy!

Recipe: Stuffed Bell Peppers

4 bell peppers, seeded and cut vertically
1 c. cooked brown rice
1 lb. ground turkey, browned (any kind of ground meat or soy crumbles will do)
1 8 oz. can tomato sauce (no salt added)
3 Anaheim chiles, roasted, peeled & diced (or one small can)
2 handfuls cilantro, chopped
4 green onions, diced
Sprinkle of garlic powder
Dash of dried oregano
Salt & pepper to taste

Preheat oven to 375.

 In a large stockpot, bring water to boil.  While waiting, mix rice, ground turkey, tomato sauce, chiles, cilantro, green onions & spices...set aside.  Boil the bell peppers for a few minutes just to soften them up.  Remove them from the water with tongs, make sure all the water is drained out, place in a shallow baking dish.  Stuff the pepper halves with the rice mixture...make sure they're full but don't pack them too tight.  Add an inch of water to the baking dish.  Bake for 30-45 minutes, until peppers are fork tender.

Note: You can add a little shredded cheese to the top of your stuffed bell pepper if you choose!  After baking, sprinkle the cheese and put back into the oven until it's melted.  I found this recipe from a cookbook and changed it (a LOT) to be healthier and added some of my favorite ingredients.  I used to add a lot of cheese to the stuffing and to the tops.  I don't use any cheese now and I don't miss it.  Sometimes, I even leave out the rice if I'm going for a less filling meal.

Recipe: Apple Cranberry Crisp

Dessert is something that I'm not really willing to give up.  I have a sweet tooth and I like to have a snack after my dinner.  It's never really a HEALTHY meal (unless you're having raw veggies or something) but you can make it healthIER and lower in fat and calories without sacrificing taste.

4 large tart apples, peeled, cored, sliced into thin wedges
12oz bag cranberries*
3/4 c sugar or other sweetener
1/2 c whole wheat flour
1 tbsp cinnamon
1 1/2 c rolled oats
1/2 c butter sub (my favorite is Best Life with olive oil...less fat than butter, tastes JUST like butter, and it's the cheapest butter sub I've found!) 
Cool Whip Free or fat free vanilla ice cream (for topping)

Lower fat, lower money!

Preheat oven to 350° F.

Toss apples and cranberries with 1/2 cup sweetener, 1 tablespoon flour, and cinnamon. Spread evenly in a 9" x 13" baking dish.

Mix the rolled oats with the remaining flour and sugar. Add the butter substitute and work the mixture until it is uniformly crumbly. Sprinkle evenly over the fruit.

Bake for 45 minutes, until lightly browned. Let stand 10 minutes before serving.  Serve with a scoop of Cool Whip Free or FF vanilla ice cream.  Enjoy!

Note: I don't have nutrition facts or serving sizes for this recipe.  I got an apple crisp recipe from a website last year for Thanksgiving and made my own changes and additions.  I serve all of my desserts in a small Pyrex bowl or a tiny Tupperware - the ones that are intended for condiments.  This helps my portion control! 

*Cranberries can be hard to find or expensive when it's not Thanksgiving time.  I've never used another fruit, but I would definitely try a berry (blueberries, blackberries, raspberries - 3 cups) or just add another apple or two.

Faux Grilled Cheese

I looove grilled cheese!  But it doesn't fit into my healthy lifestyle.  This is my sort of substitute...it doesn't taste exactly like that amazing melted cheese between crispy buttered bread, but it takes the edge off the craving!



1 Thomas Bagel Thin or Sarah Lee Sandwich Round
1 Laughing Cow spreadable cheese wedge (I actually use Kroger brand Cow Pals - they only have 30 cals, and they're $3 cheaper!)

Toast the bread to your liking, spread the cheese when bread is hot, enjoy! 

This mock grilled cheese has 130 calories and 2.5g of fat!

Note: If you do use regular cheese remember a serving size of hard cheese is the size of your thumb.

Marshall & Alison's Fajita Extravaganza!

This is a meal that we cook about once a week.   

It's delicious, healthy and versatile!  

Choice of Meat (shrimp, chicken, steak, none, seasoned with your favorite spices - instead of salt, try citrus)
Bell Peppers (any color), cut into strips
Onion, cut into strips
Whole Wheat Tortillas (I like La Banderita Whole Wheat Tortillas...they're 98% fat free!)
Vegetarian Refried Beans (I use Rosarita's canned refried black beans)
Homemade Guacamole (see below)
Homemade Pico de Gallo (see below)

My favorite tortillas!

Preheat the grill (charcoal, gas, George Foreman).
Grill your meat & veggies. 

Serve with beans, guac, pico de gallo and a whole wheat tortilla!  (Remember serving size & portion control!*)

It's as easy as that!  A quick, easy, healthy, fajita feast!

Mix it up...add grilled tomatoes, green onions, a different meat, zucchini, pineapple, etc.


Ali's Homemade Guacamole

2 avocados, halved, pitted, peeled (save the pits!)
1/4 c green chiles, roasted, peeled, diced (or one small can...yeah, my mom & my husband are of Mexican descent.  I use canned beans AND canned chiles!)
2 or 3 green onions, diced
Handful of cilantro, chopped
Juice of 1 lime
Sprinkle of garlic powder

In a med. bowl smash the avocados with the back of a spoon or a potato masher until it they're smooth but chunky.  Add the rest of your ingreds & blend!  Refrigerate until ready to use, set the avocado pits on top of the guacamole.  This is an old Mexican trick, it will help the avocado from turning brown!

Ali's Homemade Pico de Gallo

2 tomatoes, diced
2 jalapenos, diced
2 or 3 green onions, diced
Handful of cilantro, chopped
Juice of 1 lime
Sprinkle of garlic powder
Sprinkle of salt

Mix all ingredients together for an awesome, quick pico de gallo!  I usually try to avoid adding salt, but it's important here because it helps the veggies release their flavor.   Store leftovers in a closed container, but remember the longer fresh salsa sits the hotter it gets.

Jicama!

I've also added chunks of jicama or shredded cabbage to turn this recipe into a quick slaw for fajitas and tacos!


* Serving Sizes:

• A serving of meat is the size of your fist.
• Restaurants serve 2-4 oz veggie portions.  This is for cost.  I believe that if you want a heaping portion of something, make it vegetables. 
• I use one tortilla.  It's easier this way.  
• Follow the serving sizes on the can of beans.
• My guacamole & pico de gallo are pretty healthy, and they're mostly veggies.  Avocado has fat, but it is the good fat.  Don't overdo it, but enjoy them!

Grocery Shopping Tricks!

Combining sneaky little bits of exercise with smart eating!

1. Make sure to fill your cart with lots of good snacks.  Those are the things that you're most likely to eat when you're hungry throughout the day and in a hurry.  Saltines are one of my FAVORITE snack foods so I get fat free saltines.  Most of your favorite snacks will come in a fat free, reduced fat, low cal, sugar free variety. 100 Calorie Packs, WOO HOO!  Fresh fruits and veggies*! Hard boiled eggs**!
2. Don't go to the grocery store hungry.  This may be a little cliche, but it is a good rule of thumb. 
3. Allow yourself impulse buys! Everyone has them, especially if you discover a new product (Skinny Cow candy, helllooo!).  Don't allow yourself to buy stuff that is horrible for you.  It's a little harder if you share the fridge with people who aren't in the pursuit of skinny (husbands, kids, roommates that eat whatever they want but don't need to lay down to button skinny jeans - rude), but a little willpower goes a long way.  You WANT to lose weight, then you'll WANT to skip the fattening snacks.  Or...
4. Include your family/roommates in your diet plan...completely eliminate temptation from your refrigerator and pantry.  You are the one who is at the grocery store, so you are the one who chooses what to buy.  There is nothing wrong with encouraging healthy snacking!
5. Park your car away from the store.  I don't mean across the street or anything, but give yourself a little bit of a walk.  It's an easy way to sneak in some steps.
6. Utilize the hanging aisle signs.  If you notice that you don't need anything down a certain aisle, don't go down there.  That will eliminate possible temptations.
7. Don't forget the list!  Before grocery shopping, make a menu for the week and make a list from there.  This will cut down the aimless wandering (what should I cook?!), cut down return trips (forgotten ingredients - my downfall), and save money. 

I will post more grocery shopping tips as I discover them!

 * When you get home from the grocery store, clean and cut ALL of your produce into snack size pieces and store in bags or containers.  They will still be usable for cooking and recipes, but they are also readily available for when you need a snack NOW.

** I buy a dozen eggs just to hard boil.  In the "olden days," eggs were shunned for having TOO MUCH CHOLESTEROL! But now we know them as the incredible edible.  Just like prewashed & cut veggies, if there are prepared hard boiled eggs in your fridge to grab & snack on, you won't need the easily available cookies.

Hard boil eggs a few days after you buy them.  I don't know why, but this works best.  Start with a generous shakin' of salt at the bottom of a stock pot.  Arrange the eggs in a single layer and cover with an inch or two of COLD water.  Bring to a boil and let boil for about a minute.  Cover the pot, turn off the stove, remove the pot from the heat and let sit for 15 minutes.  Have a bowl of ice water ready.  When the 15 min are up, put the eggs in the ice water until they're cooled completely and refrigerate!  They last about a week!