Indulge in Healthy Living

sharing our healthy lifestyle journey , recipes and tips

Archive for the tag “plant based diet”

Garlic Brown Sugar chicken tenders

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These were fantastic! And were very easy to make in little time!
First add splenda brown sugar to a bowl..add 2 tab low sodium soy sauce…and 3 tab minced garlic…mix in a little bit of water to make it pourable…brown4line baking dish with parchment paper..( it will save on clean up)brown3 marinade chicken tenders in sauce for two hours or longer…brown2place in lined baking dish…top with a 1/3 of a slice of bacon…brown1 and pour marinade over top…bake at 375 degrees for 40 minutes…

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Educate yourself to a healthier you!

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VS
sasuage egg and cheese

As I am traveling on my healthy journey I am trying to educate myself on the why’s and how’s of nutrition..recently I have started to track different area’s of nutrition…not only calories..but carbs,fat,Protein, Sodium and sugar’s…
In doing this I have started to made some comparison’s to what my life was like before in the matters of what I ate daily…I am trying to not only get healthy , but to understand the how and why’s so I do not do it all over again. I think the more I can understand about food and what it does to our bodies..the more we are able to make educated decisions that will benefit our bodies.
Today is my first of what I am sure to be..many comparison’s… I must say I am shocked at the results…it’s no wonder I am fat…in my mind …I was thinking..that One sasuage egg and cheese biscuit..would be better for me than say…donuts from Dunkin doughnuts.. or some type of pastry…but in reality it was worse!

Here is my first Comparison’s….

Item Calories Carbs Fat Protein Sodium Sugar
Hardee’s Sausage, Egg & Cheese 630 37 45 18 1520 4
Glazed Donut 260 31 14 3 330 12
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Healthy Meal
2 eggs 120 1 9 12 124 0
2 ww toast 140 13 1 3 125 2
peach fresh 33 8 0 1 0 8
______________________________________________________________________________________
TOTAL 293 22 10 16 249 10

I was shocked that I was eating 630 calories for breakfast! 31 carbs and 1520 of sodium! And this was every week Monday through Friday on my way to work! OMG! And if someone brought donuts..I would eat one or two of those! UGH!

I no longer go through the drive through window at fast food joints..nor do I eat in my car.. I plan my meals..down to the last morsel…some might think this is too rigid for them.. but let me ask you this.. How are you doing with eating on the run? Would you be reading this if it was working for you?? Maybe being rigid is a good thing…and it could help.. I know one day it will all be second nature for me to eat healthy.. but right now I need a plan..and figuring out the nutritional value of what is being put into my body…is my priority these days! I urge you to do the same.. educate yourself..knowledge can be a wonderful tool for you to win your battle with food..we can’t eliminate food completly..so I need to learn to live with it..the best way I can..so that I can have a healthy body..yes, I am just beginning to learn about nutrition…but each day I make my numbers in my food diary on MY FITNESS PAL..IT MAKES ME FEEL GOOD!
Give this a try…and get MYFITNESS PAL and start tracking your numbers…it will benefit you…and you will be on the right path to a healthier you! I wish you the best…

Quick fix to weight loss?

I wish I could get this healthy eating down.. I just can’t seem to get it right… after weeks on the low carb diet.. I am off the program.. again…
I can’t seem to get it right…so back to square one…research..more research…and more thinking..I need … I want to do this.. so I will regroup and retry until I get it right..

So this is what I have come up with
there are NO quick fixes to losing weight..no magic .. no pills..no potions..only hard work..determination and guts! Yep sorry to bust your bubble…if you are reading this wanting to learn where to buy the Magic secret to weigh loss… you can’t…. I believe the magic is in yourself.. and each of us has to find a way to live in our world with all this food around us.. we can’t remove this and than..and never expect to want the old stuff again.. its not going to happen..

So I have decided after trying just about every diet on the planet.. that I am not going to diet anymore. Nope.. not going to do it.. what I am going to do is..eat sensibly ..setting a few guide lines along the way to help me make healthy choices..and smart ones at that..so what AM I going to do??

#1 Quit all diet and regular sodas..yep I am now on day two..after the first day of headacks, I learned to drink hot tea to relieve them..thank goodness.

#2 Drink water.. drink water.. and then drink more water… yes I said it. .we all know we should do it.. so now Just do it.. drink water..

#3 Eat all things in moderation…yes , nothing is on the DO NOT EAT LIST..nothing…does that mean I can eat all day long? anything I want? No moderation..my dears..moderation…

#4 Portion control..yep portions.. measure and weigh your food.. know the serving size and stick to it.. you can have a 1/2 cup of ice cream once in awhile..but NOT everyday…stay within limits..

#5 eating clean is best.. no packaged foods..fresh is best frozen is next..canned if you rinse the food first..

#6 Healthy Plate…1/2 with fruit and vegetables..1/4 with protein and 1/4 carbs..keep that in mind when eating..

#7 pick one day to eat what you want within reason.. plan for it.. special party.. pick that day… the remainder of the week , pick health plate eating

#8 Plan your meals.. at least a day ahead..and better yet..a week at a time. it’s ok if you revise it.. as you go about your week.. but planning will help you stick to the healthy plate plan…

#9 think portion control and calories..yes I said it ….good old fashion calories…decide how many you can have a day and then plan your 3 meals and 2 snacks a day.. remember 6 days of healthy plate eating..

#10. Make a food chart/calendar..put it on the frig and remember to look at it…also have some good low calorie choices for snacks..keep a supply of snack available to you.

#11 NO fast food.Period! That’s not to say you can’t go out to eat..at a sit down restaurant. .but No Fast food…if it has a drive through window it’s fast food…

#12 no white bread..we all know why…whole wheat…

#13 DON’T MAKE THESE CHANGES AT ONCE! SLOWLY MAKE THESE CHANGES OVER A PERIOD OF SEVERAL WEEKS EVEN MONTHS!

#14 Be flexible! ! Tweek it..make it your own..listen to your body. . (Not your stomach) as you make changes you will like how you feel. .and it will guide you to other changes..Ultimate goal is to be healthy. .

#15 Most importantly. …you didn’t gain it overnight. ..and your not going to lose it overnight. .it takes time and patience. ..

Choosing a food plan just for you!

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I know I am probably get a lot of flack for my choice of food plan to follow..but your not me..no food plan is for each of us..if it was we would all be skinny! We have to figure out the road we want to take..count calories,low fat, low carb, paleo,weight watchers, tops, clean eating..no matter which one you choose..it has to be personalized for you..I’ve choosen low carb..because I can eat…there I said it.. I can eat real food..and not feel deprived. I love eggs..( ask me that in two months) I love meat.. oh I will miss bread and pasta..and sweets..but I wanted to cut out sugar..and white flour..I have experimented with cutting back on flour and do notice a big change in how I feel. Also I have done Atkins before.. I lose a considerable amount of weight. But had a false sense of security that I would never gain it back..and didn’t work on a Lifetime Maintenance plan. Big mistake on my part. And I have since understood the importance of maintenance in weight loss. No matter what plan you choose..you must always figure out and follow a maintenance plan of some kind. If not.. you will be where I am and doing it all over again!
I am all for convenience in the beginning weeks of following my food plan. .on days I work I just want to grab something quickly. And still stay on my program.. Atkins allows that! And tons of choices for me to choose from.
atkinsmeals

Atkins dinners are a big help for me.. And they taste great! I haven’t met one I didn’t like.. Right now they are a little costly..but I think they are worth it! Tonight I had the Atkins Italian-Style Pasta Bake.. YUMMY! I enjoyed every bite! I hope Atkins will continue to add to this line of products..my only word of caution is that you must limit the number of these you have a day. or It can slow down your weight loss. Atkins has a line of Protein bars.. Protein Drinks and even candies..
strawberryprotein
mmchchip</a They can help you through any sweet attack..and the protein drinks are to die for! Serve over a big glass of ice..and yummo!…The protein bars fit in my purse for food attacks and late meetings..stopping my hunger! And the best thing is that I stay on track! No trips to the vending machine or coffee shop! just remember to use in moderation!

I will be featuring my review’s on each new Atkins product that I try… nope I’m not a ATKINS paid spokesperson..but maybe one day I could be! Right now I will leave that to…….Sharon!
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sharron

Gone Gone Gone

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I have been gone for over 5 months…I am ashamed to say… and in that time.. I have been on again off again on my journey.. leading me right back to the beginning…UGH!
But I am not going to bang myself in the head about it.. I am just going to move on in the right direction. Thank you to all those who asked my whereabouts.. As I reflect back .. I realize I have been off the wagon way to long.. and for the life of me I can’t understand why..since it seems all I ever do it..diet..and think about losing weight..

So this is a important stepping stone for me.. I am taking a leap of faith here.. and looking up a number to a specialist in weight loss …I don’t want a quick fix.. ok maybe I do want a quick fix..how ever I know they are not out there..I don’t want a fad diet.. I don’t want to have surgery.. I just want to fix me.. make me healthy..is that too much to ask for?

SO today had been a day of reckoning.. for me.. to think how the last five months have passed and I am still in the same spot.. some might say..hey at least you didn’t gain..well that’s probably not a true statement.. because like I said I have been dieting the five months..and I am just at the same place I started..so I more than likely road the roller coaster the last five months..and just by the luck of the draw..checked it at my start point..so my reckoning is that ..this has to stop.. I need to get serious…NOW! I can’t wish it away.. I can’t let someone do it for me.. I have to do it..and I know that.. I’ve always known that.. but now I have to do it..why the change? why the urgent need? Well several reason really..

#1 I fill like shit.. energy level is zero..look like crap..feel unhealthy…look unhealthy..and I want to change..
#2 I want to live.. there I said it.. after all how many 1oo pound 80 year olds do you see? laugh as you might.. but you don’t..as I creep upon 60 that is only 20 years off..now is the time.. I don’t want to cut myself short!
#3 I want to enjoy my retirement years.. travel..see the rest of the world.. but at this rate I am good if I can walk the block.. I see my breathing changing.. my heart racing.. I only hope I haven’t caused irreplaceable damage to myself..
#4 this weight is too much to carry around anymore.. I’m done.. I’m over it..and I am breaking up with it.. got the T-Shirt and moving on.
#5 I don’t want to be an embarrassment to my family. Although I know I am. I know they love me..but how can you not be ashamed of my out of control eating.. I must be lick the drugging or alcoholic in the family.. no one ever speaks about..
#6 Grandbaby…yes I am going to be a grandma..for the first time in December.. YIPPEEE! I have wanted to be one for as long as I can remember.. I want to get on the floor and play..give piggy back rides..make tents from a sheet and card table..I want to go to the park and play with my grandchild..not sit on the sidelines.. I know that this isn’t the only reason to lose weight..but it sure is a good one! IT’s going to be wonderful to have a little one around ..it’s been so long..even though we are living miles apart.. I want to be in my grandchild’s life as much as possible!

Goals…yes we must set goals in our lives..and do our best to obtain them or..we are just fluttering around like a fish out of water.. if we don’t set goals and strive to met them..we end up no where!

After many hours of soul searching and mindful thinking.. I have developed a plan of attack.. I have declared this BEV TIME! I am preparing my fight against food.. and by GOD I am going to beat this..
Plan of attack
#1 Stay focused..journal everyday.. keeping the task at hand on my mind in my thoughts.. not obsessively. But positively.
#2 Make a food plan.. weekly and stick with it.. plan for it.. plan for snacks.. keeping something in my purse/car incase of emergency’s. Decide what is best for you
#3 Exercise.. daily.. anything.. swim, walk, weights, just do it
#4 Develop a core group of like people who want to do what I am doing..share ideals..thoughts and goals and ideals on how to get there. be a support system for each others.. Maybe meet once a week to discus our week.
#5. Realize you are addicted to food.. no it’s not drug..or alcohol.. but never the less it’s a addiction..admitting it and doing something about it.. is a step in the right direction.
#6 OA continue to go to phone meetings and try to attend a meeting in person once a month. The support will be invaluable.
#7 Figure out my trigger foods and eliminate them from my home.. ( not to say that I can’t ever in my life have them again.. but right now.. I can’t handle them.. or I wouldn’t be where I am today.
#8 Seek doctors support and guidance.. have him follow progress
#9 Talk with a dietitian find out the cost and pay it.. maybe the best advice you ever get.
#10 Realize my plans can be altered if something is not working.. be flexible.. but don’t give yourself an excuse to eat.
#11 Check in with yourself Daily.. what worked what didn’t work..it’s a plan not a bible..it can be revised
#12 Set many goals..and reward yourself in small ways for reaching them.(ie. nails done.. movie..etc)
#13 Don’t set yourself up for failure. Make it real
#14 NO FAST FOOD. PERIOD nothing is good about it.. cut it out completely
#15 Eat only when hungry
#16 Drink water..PERIOD
#17 Eat Healthy no processed food..
#18 Constantly be on the look out for new hobbies that get you moving.. new recipes that are healthy..
#19 Make a graph to follow your weight loss
#20 Make a Vision board.. if you can dream it you can be it!
#21 Shut off the TV! Limit your TV intake.. get up and keep moving.. this may be hard at first.. but after awhile it will be come second nature.
#22. Sleep Get plenty of it..7-8 hours.. regardless!
#23 Make yourself priority! This is you time. .and yes, damit ..its all about what is best for you!
#24 Believe it! Believe in your ability to accomplish your goals..
#25 Make you goals obtainable. be realistic about your journey
This my plan of attack.. I may go back and tweak it..in the months to come.. but I will be living this..everyday..even after I reach my goal. I know that fighting my addiction to food..will be a life long battle.. but I am bound to make it a victory!

So come along and join me.. don’t just watch on the sidelines.. be apart of this exciting new found journey..watch out ..cause I just might be sliding into home plate..with a victory on this one!
Cheers!
Beverlynew2

Daily journal #7

JOURNAL22

Food Journal

Breakfast
1/2 cup cottage cheese 90 calories 14 protein

Blueberries 42 calories 1 protein

Midmorning
yogurt 100 calories 10 protein
Lunch
chicken noodle soup 150 calories 7 Protein
Midafternoon
Banana 105 calories 1.3 protein
Dinner
broccoli 50 calories 4.2 Protein
rice 1/2 cup 108 Calories 2 1/2 proein
chicken 92 calories 17.2 protein
Midevening
blueberries 1/2 cup 42 calories 6 protein

toal amounts 706 calories 69.2 protein

Gazzell
9:00 1 mile
12:00 1 mile
3:00 1 mile 3 miles 364 calories burned

Emotions can change the way we eat..saddness, joy, hurt, lonelyness..can make one over eat or undereat…depending on who you are. for me ..I overeat ..period..no matter what, happy sad…lonely…joy..hurt..I eat…that is what lead me to my revelation that I am addicted to food..knowing this has helped me to understand my eating issues. I am taking baby steps..but each step forward is firmly planted..because I don’t want to go back..today I have had to deal with saddness over death of people I know..but I was able to keep it together with food choices and not use the food to comfort my saddness.. this is a good thing..
cheers
Beverly

Easy Peasy Oatmeal raisin cookie in a cup!

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I wanted “something” after dinner tonight.. but wasn’t sure what.. And for some reason.. I was out of fresh ..canned or frozen fruit!!!! That usually never happens…??? So what’s a girl to do??? I have seen the zillion cookies in a cup on pinterest…While they all look wonderful…they were filled with butter and white sugar!
So I revamped it a bit.. and this is what I came up with! And I got to uuse my Paris CUP!

1/2 Cup oats ( not instant)
2 bananas mashed
1 tab cinnamon
2 Teaspoons Baking Powder
1 Tab Honey
4 tab raisins
3 Tab Oat flour ( or almond Flour)
1 tab vanilla
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mix it all together and put in a large coffee cup and microwave for 75-80 seconds… let sit in the cup for a couple minutes..to cool…and then dig in.. if you wanted you could put a scoop of banana ice cream on top!
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Faux fried chicken bites! YUMMO!

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This Faux fried chicken is crazy good folks!!! I can’t believe it’s not Chicken!! It is just as flavorful as a piece of your grandma’s best Fried chicken on a Sunday afternoon! And NO CHICKEN’S were killed to make it!! This is one for the recipe vault folks! Your children, grandchildren and even adults will love this recipe.. and it’s quick and easy!! Your kids and grandkids will ask for these over and over..so much better than those pressed chick nugget things at some fast food joint! And so much better for them!! And well, let’s just say if you don’t tell them it’s tofu.. I won’t mention a thing!!! Sometimes the less they know..they better they eat!

Give these a try…and let me know what you think!!!

First thing first.. go find you some, Better Than Bouillon, No Chicken Base..it is Vegan certified…
sure to pick up the Vegetarian Base one’s.. They have a beef NO BEEF one too!nochicken

Mix The better than bouillon as follows:
Measure out your “Better than Bouillon” base into a small mixing bowl;
– break or mash up the base with a fork or spoon so that it is not one big glob;
– add a very little bit of boiling water to moisten the base and stir,
– keep adding just a little bit of boiling water at a time to the base mixture and stir
If you add “too much” water at one time to the base mixture,
the water and the base tend to remain separated.
Adding just a little bit of boiling water at a time enables you to use mechanical force with your stirrer to better get the water absorbed into the base mixture.

After you mix up enough to “cover” your Amount of Firm TOFU….put it in a container that is sealable… Next take the TOFU about you want to use.. I used about a quarter of my block. Only because I didn’t want to eat tooooo many of these….believe me I would of ate them all ..they are that good!! You can buy TOFU that is already cubed for you ..or if you bought the whole block of TOFU..cut the amount you want off the block..putting the rest back in some clean water and in the frig covered… Take you TOFU and cut into chunks.. and put into the Bouillon broth you have already made up. Let this marinade at least four hours and it is best , if you can let it marinade overnight. After you have marinated it… pat it dry with some paper towels… this is a important step..we want to get some of the extra moisture out of the TOFU… Once this is done.tofuch1.you are ready to dredge into the flower mixture and spices…I used 1 cup of flour …2 Tab Black paper..2 Tab paprika…a dash of salt..I also used a little Texas seasoning from Tex Joy…I dredge the tofu, let it sit for about five minutes and then dredge it again…tofuch2 in a frying pan on the stove I placed..a small amount of refined coconut oil. This is best sometimes the regular coconut oil is a little too strong for frying. Get your oil nice and hot and start dropping in the Floured TOFU pieces..tofuch4.now just like “fried” chicken.. it takes time.. using a medium to low heat..let the tofu pieces brown..I used a wooden spatula and moved the tofu over once on each side.. this takes patients.tofuch4.but it will be worth it.. once the TOFU is golden brown ,remove from pan and drain on a paper towel…serve immediately.tofuch6.you can use any dipping sauce you fancy.. I like mustard with a little honey for mine..tofuch9 I hope you enjoy these.. please write and let me know how you liked them! And don’t forget to like my blog so you can follow me!!
Chow!
Beverly
tofuch8

Artisan Vegetable Tart

tart25 With a garden FULL of cherry tomatoes I needed something special to showcase these fresh little beauties!! So I came up with the “Artisan vegetable tart”, with Cherry tomatoes, caramelized onions, mushrooms and spinach! Yummo!
This was a huge hit with my family! I must say it turned it nicely!
And it was a breeze to make!! I hope your family enjoys it as much as we did, and it becomes a part of your “favorite” dishes! Let me a note and let me know what you think..and please follow my blog!!

Artisan Vegetable Tart
Crust:
preheat oven to 400 degrees
1 1/2 cup flour (A/P white flour or almond flour)
1/2 Cup COLD butter ( if vegan use butter substitute or omit)
1/2 t. salt
1/2 Cup fresh shredded parmesan cheese or Vegan cheese or Nurtitional Yeast
1/2 t. lemon juice
1/2 Cup ICE cold water
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Cut a stick of butter into 12 pieces and place in freezer ( if your vegan omit this)
In a food processor add flour, salt and parmesan cheese. Give it a twirl or two.. Next add butter through the food processor shoot..one a time..plusing between adding butter. tart3Next add ice cold water One Tablespoon at a time..until it starts to form a ball.. you may not use all of the water.. watch the dough..after each addition of water.. once it comes together.tart4.stop adding water and let it twirl around. Remove dough from bowl and wrap in plastic wrap and put in refrigerator around 20 minutes.tart5 Put the toppings together while you wait!

Topping:
Whole grain Brown mustard (enough to cover pastry)
Crushed garlic ( about 8 Tablespoons)
1 large onion sliced
8 mushrooms sliced
1 cup of cherry tomatoes sliced in half
1/2 Cup fresh loose spinach
1/4 cup shredded parmesam cheese, vegan cheese or nutritional yeast

In sauté pan add onion with a little bit of vegetable broth and sauté onions,tart11 once the onions are nice and soft add the mushrooms and cherry tomatoes..heattart12 , just until the tomatoes are heated through. tart13DO NOT OVER HEAT!! OR YOUR TOMATOES WITH BE MUSHY!!! Set aside to cook just a little..

Get your dough from the refrigerator and roll out the dough into a rectangle…it doesn’t need to be perfect. In fact you don’t want it to be.. It’s artisan…tart6
Once the dough is rolled out.. spread the Whole grain mustard over dough,tart7 next add chopped garlic,tart8 then add loose leaf spinach all over crust..tart14making sure to arrange nicely and breaking off any stems…next add the tomatoes, onion, mushroom mixture.tart17.making sure to drain the mixture before adding to the tart…if you like you can sprinkle cheese, vegan cheese or nutritional yeast over the top before baking. Once everything is in place on the tart..start at one end and roll up slightly..going in a circle motion all around the tart ( see example)tart19 Place on cookie sheet to bake. Bake until crust is golden brown.. around 25-35 minutes..tart20 remove and let sit 10-15 minutes before serving.tart28 ENJOY!
CHOW
Beverly
PS I love when my recipe is shared but please don’t copy it..Link back to my page! Thank you!

Orzo & Cherry Tomato Salad

salad23Cherry Tomato Orzo Salad Recipe

Ingredients
8 ounces orzo pasta
Black Olives sliced
1 pint red cherry tomatoes, sliced in half
1 pint yellow cherry tomatoes, sliced in half
1 green pepper sliced thin and chunked
1 large cucumber, peeled and chopped
2 green onions, thinly sliced
2 Tbsp minced fresh oregano
Juice of a lemon
Black pepper to taste

1 Bring a large pot of well salted water to a rolling boil. Add the orzo, stirring it so that it doesn’t stick to the bottom of the pan. Cook, uncovered, at a high boil until al dente, cooked through but still a bit firm. Drain the pasta and rinse with cold water to stop the pasta from cooking further.

2 Put pasta in a large bowl. At this point you can make ahead and chill until you are ready to serve . Toss with the rest of the ingredients, the tomatoes, cucumber, green onions, green pepper,black olives, oregano, lemon juice, and black pepper.

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