Today's Tip: Another Breakfast Idea

Seemed like everyone really liked getting the breakfast muffin melt recipe idea yesterday, so I'll follow it up today with another breakfast bite.  How about a Blueberry Muffin Oatmeal Bowl?

Blueberry Muffin Oatmeal

Entire recipe: 270 calories, 7g fat, 13.5g sugars, 6.5g protein

Ingredients:
1/2 cup old-fashioned oats
1 tsp. brown sugar (not packed)
1 Tablespoon vanilla protein powder (optional)
1 packet Truvia
1/4 tsp. almond extract
1/4 tsp. vanilla extract
Dash cinnamon
Dash salt
1/2 cup Unsweetened Vanilla Almond Breeze
1 cup water
1/2 cup fresh or thawed-from-frozen blueberries (if frozen, drained and blotted dry)

Directions:
In a nonstick pot, combine all ingredients except blueberries.

Bring to a boil and then reduce to a simmer. Cook and stir until thick and creamy, 12 - 15 minutes.

Stir in blueberries, and transfer to a medium bowl. Let slightly cool and thicken. Enjoy!

*This may be made the night before and refrigerated (don't add the blueberries).  In the morning, heat, add blueberries and you are on your way!

MAKES 1 SERVING

Recipe adapted from HungryGirl.com

Today's Tip: Quick Breakfast Idea...Egg White Muffin Melt

Don't Skip Breakfast!  Try this:

EGG WHITE MUFFIN MELT

• 2 egg whites & 1 egg
• Whole-grain English muffin
• 1/2 cup spinach
• 1 slice reduced-fat cheddar cheese
• 1 slice tomato

Directions

1. Cook 2 egg whites & one egg in a small microwave-safe bowl with a bottom about the size of the muffin*.
2. Cover half a whole-grain English muffin with 1/2 cup spinach & the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted.
3. Add egg & tomato.

*you can also scramble the eggs in a skillet; cooking them in the microwave makes the eggs come out uniform and easier to fit on the muffin.

Today's Tip: Identify Your Diet Derailers!

Many of you have shared with me that u have committed to a healthier eating plan recently. You are eating more vegetables, making better choices with your snacks, and choosing wisely when you eat out. Unfortunately when we start making good choices in our lives, often times someone comes along & tries to derail our healthy eating plan. For instance, your mom or spouse loves cooking for you so you feel obligated to eat those fully leaded scalloped potatoes. You feel led to eat unhealthy foods even when you're not hungry just because someone brought them and you don't want to hurt their feelings.

 

For instance, your sister shows her love through food and makes a huge spread when you are there.  She pushes treats on you, even though you have even started bringing your own healthy snacks when you visit her. If it continues to be a problem, you might try a direct approach and ask say, "I love you, but would you try and force a glass of wine on me if I were in A.A.?'" The food might still be there the next time you visit, but perhaps she won't push like she used to.

This direct approach might not work for some people or in some families.  For many women, it's not okay to disappoint, which is why family gatherings can be stressful. The thinking goes like this: Your mom went to all that trouble to cook for you, so the least you can do is enjoy the meal. The pressure for you to give in can be intense, particularly if you have a make-everyone-happy personality! In fact, people pleasers are more likely to eat fatty snacks, even when they're not hungry, if they think doing so will make the person they're with more comfortable.  Try thinking of it this way...how much will your mom will benefit from seeing you eat those cheesy potatoes versus how much will it cost you? In addition to the calories, a big helping could trigger a downward spiral by making you feel mentally defeated and less motivated to exercise. 

To soften the blow, tell your mom, sis, or aunt about your new goals in advance of when you typically get together. Give the person a call and say, "I know you enjoy cooking for me, but I'm trying to lose weight and I need your support. It may take time for this reality to set in, but eventually it will.  You can also try this: on the day of the gathering, be nonchalant if someone challenges your food choices. Try saying, "You know, this is just what I feel like eating today." 

Stick with your plan. You can do it...and enlisting others' help just might jump-start their healthier eating plan too!

Today's Tip: Eat Your Fruit! But in Moderation...

Myth: Loading up on fruit helps you slim down.

The real deal: Some people consider fruit a "freebie" in their daily eating plan. But just because grapes are loaded with nutrients doesn't mean you should graze on them all day. No doubt, fruit is high in vitamins and fiber, but it still contains calories and sugar. It's natural sugar, so eating a banana with 100 calories is a better choice than that same 100 calories in 2 chocolate-chip cookies! Your best bet is to stick with 4 servings of fruit a day (1/2 cup or 1 piece of fruit), and try pairing each serving with some protein.  A handful of nuts, 1/2 cup of Greek yogurt or 1/2 cup of cottage cheese will help slow down digestion and keep your blood sugar levels steady.

Lower sugar fruit suggestions?  Apples, apricots, berries, kiwi, oranges, peaches, grapes & pineapple. And stick with the proper serving size! :)

Super Bowl Snack: Potato Skins!

Italian Potato Skins - Simple, delicious, hot 'n cheesy

2 skins: 186 calories, 3.g fat, 335mg sodium, 29g carbs, 3.5g fiber, 3.5g sugars, 10.5g protein 

Ingredients:
Two 10-oz. baking potatoes
1/3 cup lowfat shredded mozzarella cheese
1/3 cup low-fat marinara sauce

Seasonings: garlic powder, Italian seasoning (optional)

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Pierce potatoes several times with a fork. On a microwave-safe plate, microwave potatoes for 3 1/2 minutes.

Flip potatoes, and microwave for 3 1/2 more minutes, or until soft.

Once cool enough to handle, cut potatoes in half lengthwise. Use a spoon to gently scoop out some of the pulp, leaving about 1/4 inch inside the skin. Discard the potato pulp (or reserve for another use).

Place potato skins on the baking sheet. Bake until crispy, 12 - 15 minutes. Remove sheet, but leave oven on.

Evenly distribute sauce among potato skins. Sprinkle with 1/4 tsp. garlic powder and, if you like, some Italian seasoning.

Sprinkle with shredded cheese. Bake until cheese has melted, about 5 minutes. Mmmm!

MAKES 2 SERVINGS

Adapted from HungryGirl.com

SuperBowl Snack Idea: 7 Layer Dip Cups

 

 

Individual Seven-Layer Dips

Yield: 8 cups

Ingredients

• 1 (16 ounce) can fat-free refried beans
• 1 (1 ounce) package taco seasoning
• 1 cup guacamole or make homemade guacamole
• 1 (8 ounce) container sour cream
• 1 cup chunky salsa or pico de gallo; or make homemade pico de gallo
• 1 cup lowfat shredded cheddar or Mexican blend cheese
• 2 Roma tomatoes, diced
• 1/2 bunch of green onions, sliced
• 1 (2.25 ounce) can of sliced olives, drained
• 8 (9 ounce) plastic tumblers
• tortilla chips

Instructions

1. In a small bowl mix taco seasoning with refried beans.
2. Layer 1: beans and taco seasoning; Layer 2: sour cream; Layer 3: guacamole; Layer 4: salsa or pico de gallo; Layer 5: cheese; Layer 6: tomatoes; Layer 7: green onions and olives
3. In each plastic glass, layer about 2 Tablespoons of the beans, followed by 2 Tablespoons of sour cream, 2 Tablespoons of guacamole, 2 Tablespoons of salsa or pico de gallo, and 2 Tablespoons of cheese. Make sure you drain your salsa or pico to get the excess liquid out before you pour it on. Then top with about 1-2 teaspoons of tomatoes, olives, and green onion (If making ahead of time, wait to add these toppings until shortly before serving).
4. Garnish with one tortilla chip. Store in the refrigerator until serving and serve with chips. Makes around 8 individual dips.

 

Today's Tip: High-fructose corn syrup vs. sugar...

Myth: High-fructose corn syrup is worse for you than sugar.

The real deal: It's been blamed for America's obesity crisis, but experts say that high-fructose corn syrup doesn't pave the way for weight gain any more than other sweeteners do. From a biochemical standpoint, it's no different from sucrose (found naturally in fruits & vegetables), or table sugar. It has the same number of calories, and the body processes both of them the same way.

High-fructose corn syrup is extremely cheap, so manufacturers add it to countless products in place of sugar or other sweeteners. As a result, Americans are overall consuming more of the sweet stuff than ever before. The bottom line?  It's not corn syrup's fault...it's ours. Whatever form sugar is in, simply limit your consumption of all added sugar, which can appear on labels as "dextrose," "maltose," "beet sugar," and "fruit juice concentrate." And don't just substitute artificial stuff for sugar, like Splenda.  Go for the natural sweeteners such as Truvia, stevia, honey or agave syrup.