I decided to do something a little different this week... more of a reflection of how I've been feeling lately and obstacles to overcome. After reading an article in the April issue of Fitness by Sara Reistad-Long, I began thinking about what we choose to eat and the excuses we make.
"No. More. Excuses."
Isn't it always the case that we tend to want what we cant have. I have curly hair and always wanted straight. I'm 5'4" ( on a good day) and wish I was 5'7"! But when it comes to cravings, not getting what you want can lessen your desire. Studies show that we crave what we eat. By eating foods that are good for you you'll begin to want them more than the cookies, chips, candy & cake! The solution is training your mind-set so your body can eventually take over.
This is not to say you'll never eat a sweet again. Just the opposite. You have the willpower to indulge on your own terms. Don't deprive, but be smart. Research shows "when you wait to indulge you're probably in less of an impulsive mind-set and in more of a reflective, ready-to-savor one."
Some excuses you may be able to relate to...
"I deserve a treat after the kind of day I've had." I've used this one before! But within a few minutes after I've indulged I feel worse! Emotional eating is tricky. I'm trying to now verbalize why I'm feeling stressed or lousy. Deep breathing works! Instead of treats, reward yourself with kindness. A nice massage, paint your nails, sit down with a book or magazine...just take time for you.
Another old excuse, "It's a special occasion." Just remember, even though it's a special occasion doesn't mean you splurge until you feel "stuffed" or sick! You'll enjoy your time more with family and friends if you feel satisfied rather than overly full.
In my 20's I use to think, "I'll work it off later." Now I train first and treat myself later! Usually i don't want the treat afterward because I feel so good after my workout.
Using willpower is an empowering tool. You really do feel better when you step back and think first. Making healthy, smart choices is a lifestyle decision.
To never have a treat is not realistic and unhealthy. But choosing when and how much is something you have the ability to control. WillPower & Grace Barefoot method defines willpower as "the ability to make a change using the power of your thoughts." Important to train your "willpower" like you train your body.
Just some food for thought...
Happy week ahead all.
Donna
Sunday, March 23, 2014
Saturday, March 15, 2014
Sunday Smarts...Weekly meal planning to keep your budget and health on track!
Basketball season is now over for us and we move right into soccer. Busy weekdays filled with practices. I am also taking on some new afternoon youth programs, so my dinner prep will have to happen in between my morning and afternoon classes. Keeping it simple and real!
Our week ahead looks like this:
Monday: Tacos. Grant brought it to my attention that we haven't made them in a few weeks! I use lean ground turkey or grass fed beef for tacos. I do not use the pre-made seasoning packets. Instead as I cook the meat I add some chili powder, cayenne pepper, salt and a pinch of red pepper, and some garlic powder. Do not have exact measurements, I sprinkle a little at a time and taste. Making your own seasoning is much better for you than the pre-made mix, less sodium and chemicals. While the soft shells and hard shells are in the oven, (I buy shells from Trader Joes for the No GMO's), I cut up the veggies and prepare the other toppings. Be creative! Anything goes here from beans, to veggies to rice and cheeses! Also great on top of a big salad. Enjoy!
Tuesday: Flank Steak with Green Beans and Roasted Potatoes. My daughter is the red meat lover of the family! She has been asking for steak. I am hoping to be able to go outside and grill this week, and there was a sale on flank steak, so I'm adding it to this weeks menu. Season steak with some salt and pepper and drizzle a small amount of olive oil. Meanwhile, heat oven to 425 and line a rimmed baking sheet with parchment paper. Slice 1 1/2 pounds of Yukon gold potatoes, thinly sliced and toss in 3 T olive oil, 1 T chopped fresh thyme and 1/4 t salt and pepper. Arrange the potatoes on the prepared baking sheet and roast until brown and tender for about 25-30 minutes. Flank steak goes on the grill for about 10-12 minutes each side depending on its thickness. While steak and potatoes are cooking, steam green beans. Easy!
Wednesday: Spinach Lasagna. Trying a healthier version and hoping it will go over well with the family. Trying it with brown rice lasagna noodles and will stack boiled noodles with homemade sauce fresh spinach and cheese mixture. For the cheese mixture, use part-skim ricotta, Parmesan and mozzarella cheese, and 1 beaten egg. Follow directions on noodle box and layer sauce, noodles, cheese and spinach in a baking dish. Finish the top of with some sauce and grated mozzarella cheese. Bake at 350 for 50 minutes to an hour or until cheese is bubbly and center is hot. Serve with a mixed green salad.
Thursday: Grilled chicken, Broccoli and Rice. I will grill chicken ahead of time so when we come home from our practices and work just the broccoli and rice need to be prepared. The kids have all adjusted to the switch to brown rice. Steam broccoli and sprinkle with some lemon pepper and toss with olive oil.
Friday: Individual Pita Pizzas. I saw this in the April issue of Real Simple. The recipe they show is for a hummus, tomato and Feta pita pizza with arugula salad. I am making this for me and will let the kids design their pre-heated pita with sauce, cheese and toppings of their choice. All will be happy!
Saturday: Roasted Chicken, Carrots, and Shallots. New recipe from Real Simple April issue. Serves 4. Toss 8 bone-in, skin on chicken thighs, 1 1/2 lb. chopped carrots, and 6 quartered shallots with 1 T olive oil. Season with salt and pepper. Roast on a rimmed baking sheet on the top rack of a 450 degree oven until chicken is cooked through, 25-30 minutes. Combine 1/4 c. chopped chives and 2 T each olive oil and white wine vinegar. Season with salt. Serve over the chicken and vegetables.
Sunday: Arctic Char with Couscous and Citrus Salad. Another from Real Simple! Serves 4. Coop 1 cup couscous according to package directions. Combine 4 clementines or 2 small oranges, peeled and sliced into rounds, 2 T shite wine vinegar, 3 T olive oil and 1/4 t each salt and pepper in a medium bowl. Add 1 head endive, leaves separated, 1/4 c. chopped roasted almonds, and 2 T chopped fresh chives. Toss to combine. Heat the remaining olive oil (a few tablespoons) in a large nonstick skillet over medium-high heat. Season 4 (6 ounce) pieces of boneless, skinless arctic char or salmon with 1/2 t. salt and 1/4 t pepper. Cook until opaque throughout, 3-4 minutes per side. Serve the couscous topped with the citrus salad and fish, drizzled with any remaining dressing. We all love fish so I am hoping this will be a crowd pleaser! Not all may eat the endive salad. The rule here is to give it a taste, so I will have some fresh cut veggies on the side just in case!
Hope this week is a sunny, warm one for us all! I also hope some of these dinners help spark some ideas for you to use for yourself or for your families. Enjoy...
Donna
Our week ahead looks like this:
Monday: Tacos. Grant brought it to my attention that we haven't made them in a few weeks! I use lean ground turkey or grass fed beef for tacos. I do not use the pre-made seasoning packets. Instead as I cook the meat I add some chili powder, cayenne pepper, salt and a pinch of red pepper, and some garlic powder. Do not have exact measurements, I sprinkle a little at a time and taste. Making your own seasoning is much better for you than the pre-made mix, less sodium and chemicals. While the soft shells and hard shells are in the oven, (I buy shells from Trader Joes for the No GMO's), I cut up the veggies and prepare the other toppings. Be creative! Anything goes here from beans, to veggies to rice and cheeses! Also great on top of a big salad. Enjoy!
Tuesday: Flank Steak with Green Beans and Roasted Potatoes. My daughter is the red meat lover of the family! She has been asking for steak. I am hoping to be able to go outside and grill this week, and there was a sale on flank steak, so I'm adding it to this weeks menu. Season steak with some salt and pepper and drizzle a small amount of olive oil. Meanwhile, heat oven to 425 and line a rimmed baking sheet with parchment paper. Slice 1 1/2 pounds of Yukon gold potatoes, thinly sliced and toss in 3 T olive oil, 1 T chopped fresh thyme and 1/4 t salt and pepper. Arrange the potatoes on the prepared baking sheet and roast until brown and tender for about 25-30 minutes. Flank steak goes on the grill for about 10-12 minutes each side depending on its thickness. While steak and potatoes are cooking, steam green beans. Easy!
Wednesday: Spinach Lasagna. Trying a healthier version and hoping it will go over well with the family. Trying it with brown rice lasagna noodles and will stack boiled noodles with homemade sauce fresh spinach and cheese mixture. For the cheese mixture, use part-skim ricotta, Parmesan and mozzarella cheese, and 1 beaten egg. Follow directions on noodle box and layer sauce, noodles, cheese and spinach in a baking dish. Finish the top of with some sauce and grated mozzarella cheese. Bake at 350 for 50 minutes to an hour or until cheese is bubbly and center is hot. Serve with a mixed green salad.
Thursday: Grilled chicken, Broccoli and Rice. I will grill chicken ahead of time so when we come home from our practices and work just the broccoli and rice need to be prepared. The kids have all adjusted to the switch to brown rice. Steam broccoli and sprinkle with some lemon pepper and toss with olive oil.
Friday: Individual Pita Pizzas. I saw this in the April issue of Real Simple. The recipe they show is for a hummus, tomato and Feta pita pizza with arugula salad. I am making this for me and will let the kids design their pre-heated pita with sauce, cheese and toppings of their choice. All will be happy!
Saturday: Roasted Chicken, Carrots, and Shallots. New recipe from Real Simple April issue. Serves 4. Toss 8 bone-in, skin on chicken thighs, 1 1/2 lb. chopped carrots, and 6 quartered shallots with 1 T olive oil. Season with salt and pepper. Roast on a rimmed baking sheet on the top rack of a 450 degree oven until chicken is cooked through, 25-30 minutes. Combine 1/4 c. chopped chives and 2 T each olive oil and white wine vinegar. Season with salt. Serve over the chicken and vegetables.
Sunday: Arctic Char with Couscous and Citrus Salad. Another from Real Simple! Serves 4. Coop 1 cup couscous according to package directions. Combine 4 clementines or 2 small oranges, peeled and sliced into rounds, 2 T shite wine vinegar, 3 T olive oil and 1/4 t each salt and pepper in a medium bowl. Add 1 head endive, leaves separated, 1/4 c. chopped roasted almonds, and 2 T chopped fresh chives. Toss to combine. Heat the remaining olive oil (a few tablespoons) in a large nonstick skillet over medium-high heat. Season 4 (6 ounce) pieces of boneless, skinless arctic char or salmon with 1/2 t. salt and 1/4 t pepper. Cook until opaque throughout, 3-4 minutes per side. Serve the couscous topped with the citrus salad and fish, drizzled with any remaining dressing. We all love fish so I am hoping this will be a crowd pleaser! Not all may eat the endive salad. The rule here is to give it a taste, so I will have some fresh cut veggies on the side just in case!
Hope this week is a sunny, warm one for us all! I also hope some of these dinners help spark some ideas for you to use for yourself or for your families. Enjoy...
Donna
Saturday, March 8, 2014
Sunday Smarts Weekly Meal Planning- Springing Forward!
Now that we have sprung ahead with Daylight Savings, I'm feeling hopeful that Spring weather is around the corner! We came up with some new recipes this week along with some favorites used in the past. We hope you find these helpful or at least get some ideas from them! Enjoy....
Meatless Monday: Tuscan Pinto Bean Soup from April 2014 issue of Good Housekeeping. Busy afternoon with tryouts so I can make this ahead of time and reheat when we get home. It only takes 20 minutes to prepare and serves 4 so I will double the recipe so there will be leftovers for lunch.
Pulse 2 medium stalks celery, 1 med. carrot, and 1 med. onion, all quartered, in food processor until finely chopped. Heat 1 T. olive oil in med. sauce pot on med-high heat. Add vegetable mixture and cook, stirring occasionally, 5 min. or until soft. Add 2 cloves garlic, pressed; cook 1 min. Stir in 3 c. vegetable broth, 2 cans beans, and 1/2 lb. escarole, chopped. Bring to simmer; cook 10 min. or until escarole wilts. Stir 1 c. grated Parmesan cheese into soup; divide among 4 bowls. Top with more cheese, if desired. Serve with toasted bread slices and sliced fruits and veggies too!
Tuesday: Shrimp, avocado, and mango rolls from Giada's new cookbook and also grilled chicken just in case boys are still hungry!
In medium bowl. mix together 1 pound large, cooked and finely chopped shrimp, 3 T. egg free mayo, 2 t. fresh lemon juice, 1 T. light agave nectar, and 1 t. wasabi paste. Put the sushi mat on a counter with the slats running horizontally. Put a sheet of nori, shiny side down, on the mat. Using wet fingers, spread 1/2 c. of short-grain brown sushi rice (make 4 cups to use in rolls) evenly over the nori to form a rectangle slightly smaller than the nori. Arrange 1/4 c. of the shrimp mixture along the center of the rice. Top the shrimp mixture with 4 thin avocado slices, 4 thin mango slices, and 4 thin bell pepper slices. Using the sushi mat as a guide, fold the rice over the filling and roll into a log. Repeat with the remaining ingredients.
Place the logs, seam sides down, on a cutting board. Using a sharp, damp knife, slice each log into 6 pieces. Arrange the rolls on a serving platter and enjoy. Grilled chicken will accompany this side dish.
Wednesday: Breakfast for dinner. Homemade waffles, breakfast sausages, fruit salad and zucchini quiche.
The waffles will be made with a gluten free mix and batter will be poured into waffle maker. While that is happening, all natural turkey breakfast sausages will be in pan, fruit being sliced for salad, and zucchini quiche made ahead of time and just needs to be put in oven. For the quiche: 5 cups sliced zucchini, 1 onion chopped, 1 cup Bisquick, 4 large eggs, 1/2 c. veg. oil, 1/2 c. grated Parm cheese, 1 t. parsley, salt and pepper to taste. Mix all ingredients together and pour into greased 12 " pie plate. Bake 350 for 40 min. or until golden. Serve all together!
Thursday: homemade Chicken Noodle Soup. This is a favorite for all and I have posted the recipe before. Very easy--boil whole chicken in pot with water, chopped onion, celery and carrots, salt and pepper. Once water has been boiling for a few minutes, lower heat and simmer for at least 2 hours or until water is now golden. Remove the chicken and allow to cool. Pull chicken form bones and put back into pot. Before ready to eat, boil a smaller pot of water and cook your noodles. Spoon the noodles into a bowl and add the soup mixture.
Friday: pizza. Separate dough so everyone is able to roll out their individual pizzas. Bake dough for about 8 minutes until lightly browned and then add sauce and favorite toppings. Bake again in 450 oven for about 15 minutes or until cheese is melted. Serve with a big green salad!
Saturday: Vegetable-Loaded pasta Bake from Better Homes and Garden Jan. 2012. Preheat oven to 350. In large Dutch oven cook pasta according to package ( I use whole wheat penne pasta); add 2 1/2 c. cauliflower florets the last 4 minutes of cooking. Drain and rinse. In small pan cook 1 med. onion and 2 minced garlic cloves in hot oil over med. heat. Add 2 med. carrots and 1 stalk celery chopped and cook until tender. Add 12 oz. kale, stems removed and leaves torn, cook until wilted. Stir in pasta mixture, 1/2 c. frozen peas, and corn. Stir in cheese sauce-for this melt 2 T. butter; stir in 2 T. all -purpose flour, 1/4 t. salt, 1/4 t. ground pepper. Add 1 c. fat-free milk all at once; cook and stir until thickened and bubbly. Reduce heat; add 4 oz. shredded extra-sharp cheddar cheese. Cook and stir until melted. Once you stir the cheese sauce in with the pasta mixture, transfer to a baking dish or casserole dish and cover and bake for 35 min. uncover and sprinkle with Parm cheese and bake for 5 min more. Makes 6 servings.
Sunday: Crispy Flounder and roasted Veggies form Cooking Light 3-step express meals. Preheat oven to 400. Combine 2 cups cubed butternut squash, and 2 cups chopped brussel sprouts and 2 chopped parsnips and coat with olive oil. Spread evenly on cookie sheet and sprinkle with salt and pepper. Bake at 400 for 20 min. or until crispy. Remove from oven. While veggies cook, combine 1 c. panko bread crumbs, 1 t chopped parsley and 2 t. chopped thyme in shallow dish. Coat 4 ( 6 oz) skinless flounder fillets with cooking spray, sprinkle with 1/4 t salt and 1/4 t. pepper. Dredge fish in panko mixture. Heat a large nonstick skillet over med-high heat. Add 1 T olive oil to pan. Add 2 fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with fork. Repeat procedure with remaining oil and fish. Serve with the veggies.
Have a great week all...please comment or share your favorite meals! Always fun to hear from others and see what's cooking in your kitchen!
Donna
Meatless Monday: Tuscan Pinto Bean Soup from April 2014 issue of Good Housekeeping. Busy afternoon with tryouts so I can make this ahead of time and reheat when we get home. It only takes 20 minutes to prepare and serves 4 so I will double the recipe so there will be leftovers for lunch.
Pulse 2 medium stalks celery, 1 med. carrot, and 1 med. onion, all quartered, in food processor until finely chopped. Heat 1 T. olive oil in med. sauce pot on med-high heat. Add vegetable mixture and cook, stirring occasionally, 5 min. or until soft. Add 2 cloves garlic, pressed; cook 1 min. Stir in 3 c. vegetable broth, 2 cans beans, and 1/2 lb. escarole, chopped. Bring to simmer; cook 10 min. or until escarole wilts. Stir 1 c. grated Parmesan cheese into soup; divide among 4 bowls. Top with more cheese, if desired. Serve with toasted bread slices and sliced fruits and veggies too!
Tuesday: Shrimp, avocado, and mango rolls from Giada's new cookbook and also grilled chicken just in case boys are still hungry!
In medium bowl. mix together 1 pound large, cooked and finely chopped shrimp, 3 T. egg free mayo, 2 t. fresh lemon juice, 1 T. light agave nectar, and 1 t. wasabi paste. Put the sushi mat on a counter with the slats running horizontally. Put a sheet of nori, shiny side down, on the mat. Using wet fingers, spread 1/2 c. of short-grain brown sushi rice (make 4 cups to use in rolls) evenly over the nori to form a rectangle slightly smaller than the nori. Arrange 1/4 c. of the shrimp mixture along the center of the rice. Top the shrimp mixture with 4 thin avocado slices, 4 thin mango slices, and 4 thin bell pepper slices. Using the sushi mat as a guide, fold the rice over the filling and roll into a log. Repeat with the remaining ingredients.
Place the logs, seam sides down, on a cutting board. Using a sharp, damp knife, slice each log into 6 pieces. Arrange the rolls on a serving platter and enjoy. Grilled chicken will accompany this side dish.
Wednesday: Breakfast for dinner. Homemade waffles, breakfast sausages, fruit salad and zucchini quiche.
The waffles will be made with a gluten free mix and batter will be poured into waffle maker. While that is happening, all natural turkey breakfast sausages will be in pan, fruit being sliced for salad, and zucchini quiche made ahead of time and just needs to be put in oven. For the quiche: 5 cups sliced zucchini, 1 onion chopped, 1 cup Bisquick, 4 large eggs, 1/2 c. veg. oil, 1/2 c. grated Parm cheese, 1 t. parsley, salt and pepper to taste. Mix all ingredients together and pour into greased 12 " pie plate. Bake 350 for 40 min. or until golden. Serve all together!
Thursday: homemade Chicken Noodle Soup. This is a favorite for all and I have posted the recipe before. Very easy--boil whole chicken in pot with water, chopped onion, celery and carrots, salt and pepper. Once water has been boiling for a few minutes, lower heat and simmer for at least 2 hours or until water is now golden. Remove the chicken and allow to cool. Pull chicken form bones and put back into pot. Before ready to eat, boil a smaller pot of water and cook your noodles. Spoon the noodles into a bowl and add the soup mixture.
Friday: pizza. Separate dough so everyone is able to roll out their individual pizzas. Bake dough for about 8 minutes until lightly browned and then add sauce and favorite toppings. Bake again in 450 oven for about 15 minutes or until cheese is melted. Serve with a big green salad!
Saturday: Vegetable-Loaded pasta Bake from Better Homes and Garden Jan. 2012. Preheat oven to 350. In large Dutch oven cook pasta according to package ( I use whole wheat penne pasta); add 2 1/2 c. cauliflower florets the last 4 minutes of cooking. Drain and rinse. In small pan cook 1 med. onion and 2 minced garlic cloves in hot oil over med. heat. Add 2 med. carrots and 1 stalk celery chopped and cook until tender. Add 12 oz. kale, stems removed and leaves torn, cook until wilted. Stir in pasta mixture, 1/2 c. frozen peas, and corn. Stir in cheese sauce-for this melt 2 T. butter; stir in 2 T. all -purpose flour, 1/4 t. salt, 1/4 t. ground pepper. Add 1 c. fat-free milk all at once; cook and stir until thickened and bubbly. Reduce heat; add 4 oz. shredded extra-sharp cheddar cheese. Cook and stir until melted. Once you stir the cheese sauce in with the pasta mixture, transfer to a baking dish or casserole dish and cover and bake for 35 min. uncover and sprinkle with Parm cheese and bake for 5 min more. Makes 6 servings.
Sunday: Crispy Flounder and roasted Veggies form Cooking Light 3-step express meals. Preheat oven to 400. Combine 2 cups cubed butternut squash, and 2 cups chopped brussel sprouts and 2 chopped parsnips and coat with olive oil. Spread evenly on cookie sheet and sprinkle with salt and pepper. Bake at 400 for 20 min. or until crispy. Remove from oven. While veggies cook, combine 1 c. panko bread crumbs, 1 t chopped parsley and 2 t. chopped thyme in shallow dish. Coat 4 ( 6 oz) skinless flounder fillets with cooking spray, sprinkle with 1/4 t salt and 1/4 t. pepper. Dredge fish in panko mixture. Heat a large nonstick skillet over med-high heat. Add 1 T olive oil to pan. Add 2 fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with fork. Repeat procedure with remaining oil and fish. Serve with the veggies.
Have a great week all...please comment or share your favorite meals! Always fun to hear from others and see what's cooking in your kitchen!
Donna
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