Clean Slate

 

I'm going to give myself a clean slate after my weekend in Las Vegas. While I was in Las Vegas....you know the saying "What happens in Vegas...Stays in Vegas!" Let's just say my weekend was NOT filled with protein shakes, chicken breasts and bottled water. Quite a different and interesting story...but that is a tale for another time and another blog!

Back to the clean slate policy. This morning I was starting to beat myself up because I really went way off track this weekend.  Then I decided that I wasn't going to let a couple of days of debauchery get in the way of my goals. So, I went to my workout this morning and got back on track. I came home and whipped up a healthy protein shake to get the week started off right.

We all get fixated on the things that didn't go the way we planned  - on the things we meant to do but didn’t  or the things we didn’t want to do but did anyway.

That kind of thinking and dwelling keeps us stuck. The key is to just realize your mistakes, decide what you could do differently next time and move on.

Next time you get off track give yourself and clean slate immediately (don't even wait until the next day) and get back to realizing your goals. Remember it is a journey, not a destination. And, nothing good happens overnight. So, note to self - keep your eye on the goal. Back on track!!!

Stuffed Zucchini Recipe

 

 

 

Ingredients (for Stuffed Zucchini) from Precision Nutrition Cookbook

Zucchini (medium, halved lenghwise), 2
Olive oil cooking spray
Onion (finely diced), ¼ cup
Fresh garlic (minced), 1 tsp
Shitake or portobello mushrooms (small diced), ¼ cup
Tomato (finely diced), ¼ cup


 Low-fat feta cheese (crumbled), ¼ cup
Pecans (crushed), ¼ cup
Tomato sauce, ½ cup

Serving size

Serves 1 large or 2 small.

Preparation time

5 min. Preparation Time
10 min. Cooking Time

Instructions

Preheat the oven at 375°F. Cut zucchini in half lengthwise. Using a spoon and knife (if needed) remove all the white flesh (do not discard the skin or flesh). If the green skin breaks don’t worry. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray and add the white zucchini flesh, onion, garlic and mushrooms. Sauté until onions are lightly browned and liquids have evaporated. Then remove from heat. Add tomato, feta cheese and pecans to the pan. Stuff the zucchini peel with the heated mixture. Reform the peel around the stuffing. Add to a baking sheet and cook in the oven for 30 minutes. Remove from oven and serve with warm tomato sauce. Serves 1 large or 2 small.

Nutritional information

(per serving)	large	small
Calories (k/cal)	469.2	234.6
Fat (g)	27.1	13.5
Saturated (g)	6.2	3.1
Monounsaturated (g)	12.7	6.4
Polyunsaturated (g)	6.5	3.3
Omega-3 (g)	0.4	0.2
Omega-6(g)	5.7	2.9
Carbohydrates (g)	37.5	18.7
Fiber (g)	10.6	5.3
Sugars (g)	17.9	9.0
Protein (g)	19.0	9.5

Summertime Fun - Harvest Time!

I love summertime because that means it is garden time!! I love waking up in the morning, making my cup of coffee or tea, and going out to my garden to see what has grown and what's ready to harvest. This year I have already harvested probably a at least a hundred peaches (which I used to make peach pies), some nectarines, a couple of apricots (my tree didn't do too good this year), a couple of dozen or so big zucchinis (which I used to make some somewhat healthy zucchini bread), some onions (there are a lot more of those still in the garden),  a dozen or so cucumbers (used mostly for juicing), a bunch of potatoes, and dozens of tomatoes (there are dozens more of those still in the garden). And, I still have to harvest the spaghetti squash, more onions, bell peppers, eggplant, more zucchini, and yellow squash, and green beans and more.

Today I picked some potatoes (russet, red and white) and some tomatoes (cherry, Roma, green zebra and orange) and a big zucchini, and then whipped up a free range egg scramble with the white potatoes, Roma tomatoes, and a some onion (also from my garden) for breakfast. Yummo! Tonight I will make stuffed zucchini for dinner. Recipe to follow. It is easy to eat healthy, especially when you have a garden!

What to do with all my zucchinis?

 

This year I have a ton of zucchini in my garden, not to mention peaches, tomatoes, spaghetti squash, onions and cucumbers. So, I decided to make some healthier zucchini bread. I came up with the following recipe, and it was delish. This is just six of the 18 loaves I baked. Nummy!

 

 

 

Zucchini Bread Recipe

Ingredients

· 3/4 cup low-fat almond milk
· 2 large eggs
· 3/4 cup Turbinado sugar
· 1/3 cup coconut oil
· 1 teaspoon vanilla extract
· 2 cups shredded zucchini (about 2 small zucchini)
· 2 cups whole-wheat flour
· 2 teaspoons baking powder
· 1 teaspoon ground cinnamon
· 1/2 teaspoon salt
· 1/2 cup chocolate chips

Preparation

1.     Preheat oven to 350°F. Coat a 9-by-5-inch loaf pan with cooking spray.
2.     Whisk milk, eggs, sugar, oil and vanilla in a medium bowl. Stir in zucchini. Combine flour, baking powder, cinnamon and salt in a large bowl. Add the wet ingredients and chocolate chips to the dry ingredients; stir until just combined. Transfer the batter to the prepared pan.
3.     Bake until golden brown and a wooden skewer inserted in the center comes out clean, 50 minutes to 1 hour. Cool in the pan for 10 minutes, then turn out onto a wire rack. Let cool for at least 1 hour before slicing.


Nutrition
9 g Fat; 30 g Carbohydrates; 5 g Protein; 3 g Fiber
 

What's for dinner?

 

Cobb Salad

Ingredients

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon Dijon Mustard
• 1 teaspoon Worcestershire sauce
• 1 small clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

For the salad:

• Cooking spray
• 1/4 pound sliced Turkey Bacon
• 2 hard-boiled eggs
• 6 cups romaine lettuce (about 6 ounces) coarsely chopped
• 2 cups watercress, thick stems removed
• 2 medium tomatoes, seeded and diced (about 2 cups)
• 1/2 avocado, diced (about 3/4 cup)
• 1 cup cooked diced chicken breast 1 (6-ounce) breast
• 1/2 cup crumbled Roquefort or Blue cheese (about 2 ounces)

Directions

In a small bowl, whisk together all of the dressing ingredients and set aside.
Slice the turkey bacon into 1/2-inch strips. Spray a nonstick skillet with cooking spray and preheat over a medium-high heat. Add the ham to the skillet and cook over stirring frequently, until the turkey bacon is warmed through and crisped, 3 to 5 minutes. Remove from the heat and set aside.
Remove and discard the yolk from 1 of the hard boiled eggs. Chop the remaining egg white and whole egg and set aside.
In a large bowl toss the romaine and watercress with 2/3 of the dressing. Put the dressed greens onto a large serving dish. Place the tomatoes on top forming a row down the middle. In strips on either side of the tomatoes place the avocado, chicken, cheese, diced egg, and the crisped bacon on top of the greens. Drizzle with the remaining dressing and serve.

Per Serving:

Calories 360; Total Fat 24 g; (Sat Fat 7 g, Mono Fat 13 g, Poly Fat 3 g) ; Protein 28 g; Carb 11 g; Fiber 4 g; Cholesterol 115 mg; Sodium 770 mg

New Habit of the week - Fish Oil

We talked before about bad or unhealthy habits, and how to change them. Now lets talk about how to implement some new healthy habits. I will introduce a new health habit a week. The first one that I know is recommended by many is Fish Oil.


What Kind and How Much: Fish Oil and Omega-3s

From reducing inflammation, the risk of cancer, heart disease, and diabetes, to improving mood and speeding up the fat-loss process, the benefits of supplementing with omega-3 fatty acids found in fish oil are numerous. They’re quite literally life-saving and physique-enhancing.

The best sources of omega-3s rich in EPA and DHA (two important essential fatty acids), are those from wild salmon, menhaden, anchovy, sardine, krill, or algae-based supplements. (I’ll give you some trusted brands below. However, we’d like you to avoid cod liver oil, which is lower in omega-3’s and can even be toxic.)

The Benefits of Liquid Fish Oil (And Trusted Brands)

Instead of capsules, I strongly recommend you opt for a flavored, liquid fish oil, which can be taken by the spoonful or used as easily as olive oil in salad dressings or tossed with vegetables. (And don’t worry – they actually taste pretty good!)

I recommend the following brands:

• o3mega by Genuine Health
• Carlson’s Very Finest Fish Oil (sold at Sprouts)

- Omega-3 supplements are best tolerated when taken with meals and should be taken in divided doses. Divide the dose in half and take twice daily, or in thirds and take three times a day.

- Take fish oil or algae-based supplements at the same times each day to help establish your new habit. You might need a reminder or post-it note at first.

- The most common side effects of omega-3 supplementation, especially in the beginning, are fishy/algae smelling burps and mild diarrhea.  Most people never get these issues. But if you do at first, hang in there. Start with less and increase the dose gradually. Your body will adapt.

- Omega-3 oils seem to be safe for most everyone, except for those on blood thinning medications. Consult your doctor and pharmacist if:

1. you are taking blood thinners such as Coumadin (warfarin)
2. you have any bleeding disorders such as hemophilia
3. you are about to undergo surgery

From the Precision Nutrition website.

My Plan for Wednesday

I thought I might share my meal plans with you. And, my workout plans. In case anyone needs ideas for meals and workouts.

Wednesday

Meditate
15 minutes upon rising

Meal Plan
Breakfast - oatmeal, raspberries, and hard boiled egg
Snack - nectarine and string cheese
Lunch - Kale Salad from Trader Joe's
Snack - handful of almonds
Dinner - Chicken stir fry with bean sprouts, red peppers, and snow peas

Workout
45 minutes of cardio on the treadmill, intervals

Official Day One of the 90 Day Challenge

I'm ready to do this, are you?

I planned my meals for the week yesterday and when grocery shopping. Planned my workouts for the week. Weighed myself. Now I am ready to rock and roll on this 90 day journey! Are you in? I hope you are.

Here is a link to a site with some great Menu Planning Templates. Check it out. I feel so organized now!

So, this will now have to be a daily decision for 90 days to eat healthy, exercise and meditate. I can't wait to see the results.

More good stuff tomorrow.