So Terra and I were just talking at the gym and she suggested subbing cottage cheese for mayonnaise in her tuna fish sandwich. That is a great idea! I love the salt of mayo and that would give you salt AND protein!
Anyhow, I got thinking about one of my kid's new favorite breakfasts. I take a whole wheat pita pocket, but 2 scoops of vanilla yogurt in and slide apple slices down in it. It is (WAS) very yummy! I was thinking that would make a great snack or even a breakfast by putting the cottage cheese in the pita instead of the yogurt. Gonna have to try it.
1/2 pita
1/2 apple, cut into wedges
1/4 C cottage cheese (? - haven't made it, maybe less?)
170 cal, 10.15 g protein, 31 g carbs, 1 g fat
Looks like I could have 2 for a breakfast!! Maybe tomorrow!
Happy Eating!
TeAm Healthy
Monday, January 31, 2011
Sunday, January 30, 2011
My dinner - chicken lasagna
So I (and I will quite putting my name in here as I realized it is posted at the end of the blog) altered my lasanga recipe. I thought I grabbed whole wheat noodels, didn't. So here is the recipe:
9 noodles - cooked
small cottage cheese (16 oz?)mixed with
4 egg whites
1 can Hunt's spaghetti sauce mixed with
14.5 oz can of diced tomatoes (made it a little runny, but it was fine!)
17 oz chicken (I can my own, so it's about 4 breasts...1 quart)
2 large cans mushrooms
Layers: noodles, sauce, chicken, mushrooms, cottage cheese & egg, repeat. Serves 15.
I made one row (3 pieces) without cheese. Everyone else had mozzarella on theirs.
1 slice of lasanga: 166.38 cal, 1.6 g fat, 19.74 g carbs, 20 g protein
This picture shows my dinner. YUMMY! And I am SO full! My rolls I have subbed in applesauce for oil. It works in bread, too! I love how moist they are! My own canned pears...so traceable additional sugar. Broccoli...YUM! I am NOT hurting for food! In fact I was telling Kevin I have never stuffed my face so much for 4 1/2 days in a row!
Happy Eating!
TeAm Healthy
9 noodles - cooked
small cottage cheese (16 oz?)mixed with
4 egg whites
1 can Hunt's spaghetti sauce mixed with
14.5 oz can of diced tomatoes (made it a little runny, but it was fine!)
17 oz chicken (I can my own, so it's about 4 breasts...1 quart)
2 large cans mushrooms
Layers: noodles, sauce, chicken, mushrooms, cottage cheese & egg, repeat. Serves 15.
I made one row (3 pieces) without cheese. Everyone else had mozzarella on theirs.
1 slice of lasanga: 166.38 cal, 1.6 g fat, 19.74 g carbs, 20 g protein
This picture shows my dinner. YUMMY! And I am SO full! My rolls I have subbed in applesauce for oil. It works in bread, too! I love how moist they are! My own canned pears...so traceable additional sugar. Broccoli...YUM! I am NOT hurting for food! In fact I was telling Kevin I have never stuffed my face so much for 4 1/2 days in a row!
Happy Eating!
TeAm Healthy
Sugar and Sugar Substitutes
So I emailed the TeAm personal trainer (that sounds cool!) about sugar and substitutes. Here is what she said and attached some articles:
Happy Eating!
TeAm Healthy
Yes....almost everything has sugar, and the sugar substitutes are no better. They can cause bloating and serious gas if you consume too much. This is like equal, sweet-n-low, and sugar alcohols. You are better off using Stevia for a substitute other than that just consume natural sugar like honey, molasses, and granulated sugar in small amount. Let me know if you have any other questions, and have a nice weekend.
Truly, Carry
Understanding artificial sweeteners and other sugar substitutesSugar substitutes are loosely considered any sweetener that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute. Some sugar substitutes, such as aspartame, are promoted because they add virtually no calories to your diet. Newer sugar substitutes, including stevia and agave nectar, claim to be lower calorie, tastier and healthier options.
The topic of sugar substitutes can be complex and confusing. One problem is that the terminology regarding sugar substitutes is often open to interpretation. For instance, some manufacturers call their sweeteners "natural" even though they're processed or refined, as is the case with stevia preparations. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes from sugar, for example. Sometimes sugar substitutes are categorized by whether or not they contain calories.
Regardless of what they're called or how they're classified, sugar substitutes aren't magic bullets for weight loss. Take a closer look.
Artificial sweeteners----NOT GOODArtificial sweeteners are synthetic sugar substitutes but may be derived from naturally occurring substances, including herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular sugar.
Artificial sweeteners currently approved by the Food and Drug Administration (FDA) are:
Acesulfame potassium (Sunett, Sweet One)
Aspartame (Equal, NutraSweet)
Neotame
Saccharin (SugarTwin, Sweet'N Low)
Sucralose (Splenda)
FDA approval is being sought for other artificial sweeteners. And some sweeteners, such as cyclamate, are not approved in the United States but are approved for use in other countries.
Happy Eating!
TeAm Healthy
Yes....almost everything has sugar, and the sugar substitutes are no better. They can cause bloating and serious gas if you consume too much. This is like equal, sweet-n-low, and sugar alcohols. You are better off using Stevia for a substitute other than that just consume natural sugar like honey, molasses, and granulated sugar in small amount. Let me know if you have any other questions, and have a nice weekend.
Truly, Carry
Understanding artificial sweeteners and other sugar substitutesSugar substitutes are loosely considered any sweetener that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute. Some sugar substitutes, such as aspartame, are promoted because they add virtually no calories to your diet. Newer sugar substitutes, including stevia and agave nectar, claim to be lower calorie, tastier and healthier options.
The topic of sugar substitutes can be complex and confusing. One problem is that the terminology regarding sugar substitutes is often open to interpretation. For instance, some manufacturers call their sweeteners "natural" even though they're processed or refined, as is the case with stevia preparations. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes from sugar, for example. Sometimes sugar substitutes are categorized by whether or not they contain calories.
Regardless of what they're called or how they're classified, sugar substitutes aren't magic bullets for weight loss. Take a closer look.
Artificial sweeteners----NOT GOODArtificial sweeteners are synthetic sugar substitutes but may be derived from naturally occurring substances, including herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular sugar.
Artificial sweeteners currently approved by the Food and Drug Administration (FDA) are:
Acesulfame potassium (Sunett, Sweet One)
Aspartame (Equal, NutraSweet)
Neotame
Saccharin (SugarTwin, Sweet'N Low)
Sucralose (Splenda)
FDA approval is being sought for other artificial sweeteners. And some sweeteners, such as cyclamate, are not approved in the United States but are approved for use in other countries.
Breakfasts
2 Large eggs
2 c whole wheat flour
1 3/4 c skim milk
1/2 c applesauce
1/4 t salt
4 t baking powder
1 T packed brown sugar
Beat the eggs then add other ingredients and beat until mixed.
12 servings
calories 90
fat 1.2g
carbs 17.8g
protein 3.7g
I ate mine with 1/2 a sliced banana and 2 T whipped cream. This is not added in with the nutritional analysis
Today I had 1/2 c dry oatmeal covered with 1/2 c 1% milk. Let sit maybe 5 minutes, then add 1/2 banana. I would rather eat this than cooked oatmeal.
Calories 255
fat 9g
carbs 48g
protein 11g
Happy Eating!
TeAm Healthy
2 c whole wheat flour
1 3/4 c skim milk
1/2 c applesauce
1/4 t salt
4 t baking powder
1 T packed brown sugar
Beat the eggs then add other ingredients and beat until mixed.
12 servings
calories 90
fat 1.2g
carbs 17.8g
protein 3.7g
I ate mine with 1/2 a sliced banana and 2 T whipped cream. This is not added in with the nutritional analysis
Today I had 1/2 c dry oatmeal covered with 1/2 c 1% milk. Let sit maybe 5 minutes, then add 1/2 banana. I would rather eat this than cooked oatmeal.
Calories 255
fat 9g
carbs 48g
protein 11g
Happy Eating!
TeAm Healthy
Friday, January 28, 2011
Muscle Mass & Metabolism
So I (Amy) LOVE the book "You: Waist Managment" by Dr. Mehment Oz & Michael Roizen. I have been re-reading it since starting down this health road. I just read something VERY interesting about muscles:
"While muscles give us the metabolic ability to burn calories every time we move - during exercise, during gardening, during sex - their true advanteage is that they constantly feed on calories, even when you're moving about as fast as a skateboard with a busted wheel. See, every pound of muscle burns between 40 to 120 calories a day just to sustain itself, while every pound of fat feeds on only 1-3 calories. Day after day, that's a huge difference in your metabolic rate and your daily calorie burn. When you add a water bottle full of muscle to your body, you're able to burn a refrigerator full of fat."
Interesting, huh? So our muscle building we are doing is helping all these calories!
Another thing I learned was that when we eat protein before we go to bed, that keeps our metabolism high so we are burning calories while we sleep. That is why we should have a snack between meals to keep our metabolism high all the time.
Just a few fun fat facts! Or in this case, muscle facts! :-)
Happy Eating!
TeAm Healthy
"While muscles give us the metabolic ability to burn calories every time we move - during exercise, during gardening, during sex - their true advanteage is that they constantly feed on calories, even when you're moving about as fast as a skateboard with a busted wheel. See, every pound of muscle burns between 40 to 120 calories a day just to sustain itself, while every pound of fat feeds on only 1-3 calories. Day after day, that's a huge difference in your metabolic rate and your daily calorie burn. When you add a water bottle full of muscle to your body, you're able to burn a refrigerator full of fat."
Interesting, huh? So our muscle building we are doing is helping all these calories!
Another thing I learned was that when we eat protein before we go to bed, that keeps our metabolism high so we are burning calories while we sleep. That is why we should have a snack between meals to keep our metabolism high all the time.
Just a few fun fat facts! Or in this case, muscle facts! :-)
Happy Eating!
TeAm Healthy
Oatmeal with a variety
Plain oatmeal can get a little boring morning after morning, so here are a few ideas to mix it up a little.
The other morning for breakfast I added unsweetened applesauce, a bit of cinnamon, and a smidgen of cloves to my steel cut oats. It was pretty tasty.
Another favorite of mine is to add some kind of chopped nut (I love slivered almonds), a handful of dried unsweetened cranberries, and a chopped apple. Mix in a bit of cinnamon.
I also mix freeze dried peaches, chopped pecans, cinnamon and a tiny bit of ground cloves and nutmeg. After you turn off the heat stir in a bit of vanilla. Tastes just like peach cobbler!
Be sure not to overload your oatmeal with the nuts and fruit!
If you MUST have sugar in your oatmeal, try the sugar substitute Truvia, or agave nectar.
Also, using half water and half fat-free or 1% milk will help boost your calcium intake for the day if anyone is like me and has a hard time getting all my daily calcium in.
The other morning for breakfast I added unsweetened applesauce, a bit of cinnamon, and a smidgen of cloves to my steel cut oats. It was pretty tasty.
Another favorite of mine is to add some kind of chopped nut (I love slivered almonds), a handful of dried unsweetened cranberries, and a chopped apple. Mix in a bit of cinnamon.
I also mix freeze dried peaches, chopped pecans, cinnamon and a tiny bit of ground cloves and nutmeg. After you turn off the heat stir in a bit of vanilla. Tastes just like peach cobbler!
Be sure not to overload your oatmeal with the nuts and fruit!
If you MUST have sugar in your oatmeal, try the sugar substitute Truvia, or agave nectar.
Also, using half water and half fat-free or 1% milk will help boost your calcium intake for the day if anyone is like me and has a hard time getting all my daily calcium in.
Alternate salad dressing
I really like balsamic vinagrettes, but didn't want to use my fat on that, so I tried just balsamic vinegar. It gave me the flavor I was looking for.
I also found a website you can put in your recipe and and it will give you the nutrient analysis. It also has cookbooks you can browse. I don't like that I can't save my own recipes without sharing them.
Happy Eating,
Join TeAm Healthy
I also found a website you can put in your recipe and and it will give you the nutrient analysis. It also has cookbooks you can browse. I don't like that I can't save my own recipes without sharing them.
Happy Eating,
Join TeAm Healthy
Thursday, January 27, 2011
Pita pocket for breakfast
So I forgot to post my breakfast this morning:
Whole Wheat pita pocket, 4 egg whites scrambled, fat free sour cream in pita. I seasoned the eggs with a creole seasoning so it had cayenne powder, onion and garlic powder, paprika, thyme and a few other things. (It's a homemade recipe) But it was YUMMY! I also got a banana and 1/2 C fat free cottage cheese.
Total for breakfast:
32.45 g protein, 52.33 g carbs, 1.7 g fat, 350 calories.
I wasn't hungry for snack, but to keep metabolism up, I ate my yam!
Happy Eating!
TeAm Healthy
Whole Wheat pita pocket, 4 egg whites scrambled, fat free sour cream in pita. I seasoned the eggs with a creole seasoning so it had cayenne powder, onion and garlic powder, paprika, thyme and a few other things. (It's a homemade recipe) But it was YUMMY! I also got a banana and 1/2 C fat free cottage cheese.
Total for breakfast:
32.45 g protein, 52.33 g carbs, 1.7 g fat, 350 calories.
I wasn't hungry for snack, but to keep metabolism up, I ate my yam!
Happy Eating!
TeAm Healthy
Yam snack
So I had my 3 oz yam for a snack. I peeled it, stuck it in a baggie and microwaved it for 3 minutes. Put it in a bowl, mash it up, spray some butter on it and sprinkle a little cinnamon....SO YUMMY!
Happy Eating!
TeAm Healthy
Happy Eating!
TeAm Healthy
Wednesday, January 26, 2011
Cauliflower & Whole Wheat Penne Pasta
So this recipe we got off Rachel Ray - 30 minute meals. (All my kids and I - Amy are addicted to Rachel Ray!) Anyhow, we tried this one tonight...VERY yummy! I did a few tweaks to it and put it in here.
1 lb whole wheat penne (my box was 13.25 oz)
1/4 C EVOO (extra-virgin olive oil)
3 cloves garlic sliced
1 purple onion, finely chopped
1 head cauliflower, stem removed & chopped
1 C chicken stock
4 springs fresh rosemary, leaves stripped & finely chopped
(I subbed 1 t of rosemary & garlic seasoning I have)
3/4 C grated Romano (I used Romano & Parmesan mixture)
Cook pasta. Reserve 2 ladles of pasta water.
Meanwhile in a deep skillet put oil and garlic & cook 3 minutes. I left garlic in, but Rachel says to remove. Add onion and cook 5 minutes. Then add cauliflower, chicken stock and rosemary. Cover pan and cook 15 minutes. Uncover and add 1-2 ladles of reserved pasta water. Mash cauliflower with potato masher or back of spoon. Add to pasta. This is where I pulled 3/4 C out for me to eat. Then put cheese in the rest of the pasta and toss. Yield: 4 servings, but I doubled it and I would say it serves more like 6-7 becuase I have a good chunk of left overs.
I was very happy mashed cauliflower tasted so good. Never have tried it before. Here are the nutritional facts, if I figured them out right!
3/4 C completed (w/o cheese) = 4 g protein, 43.5 g carbs, 8.5 g fat (7 g from oil...got sub that!) 177 calories
I had a tossed salad with NASTY Fat Free Ranch dressing on it. Any ideas for a good tasting dressing?
So that was dinner!
Happy Eating!
TeAm Healthy
1 lb whole wheat penne (my box was 13.25 oz)
1/4 C EVOO (extra-virgin olive oil)
3 cloves garlic sliced
1 purple onion, finely chopped
1 head cauliflower, stem removed & chopped
1 C chicken stock
4 springs fresh rosemary, leaves stripped & finely chopped
(I subbed 1 t of rosemary & garlic seasoning I have)
3/4 C grated Romano (I used Romano & Parmesan mixture)
Cook pasta. Reserve 2 ladles of pasta water.
Meanwhile in a deep skillet put oil and garlic & cook 3 minutes. I left garlic in, but Rachel says to remove. Add onion and cook 5 minutes. Then add cauliflower, chicken stock and rosemary. Cover pan and cook 15 minutes. Uncover and add 1-2 ladles of reserved pasta water. Mash cauliflower with potato masher or back of spoon. Add to pasta. This is where I pulled 3/4 C out for me to eat. Then put cheese in the rest of the pasta and toss. Yield: 4 servings, but I doubled it and I would say it serves more like 6-7 becuase I have a good chunk of left overs.
I was very happy mashed cauliflower tasted so good. Never have tried it before. Here are the nutritional facts, if I figured them out right!
3/4 C completed (w/o cheese) = 4 g protein, 43.5 g carbs, 8.5 g fat (7 g from oil...got sub that!) 177 calories
I had a tossed salad with NASTY Fat Free Ranch dressing on it. Any ideas for a good tasting dressing?
So that was dinner!
Happy Eating!
TeAm Healthy
Some things I learned.....
So if you have read the reason we started this, then you know we (Te & I) are trying to eat healthier. Here are a few snack samples my trainer told me would be good:
1 oz almonds = 5.79 g protein, 5.25 g carbs, 14.89 g fat, 166 calories
Never eat nuts the same day you eat red meat....too much fat!
1/4 C cottage cheese - 1% = 11.2 g protein, 2.4 g carbs, 0.8 g fat, 65.6 calories
3 egg white (boiled...toss yolk) = 10.5 g protein, 0.9 g carbs, 0 g fat, 51 calories
3 oz yam, baked w/o skin = 1.5 g protein, 20.63 g carbs, 0 g fat, 87.75 calories
So those are my current snacks I have been assigned to eat! YUM!
Happy eating!
TeAm Healthy
1 oz almonds = 5.79 g protein, 5.25 g carbs, 14.89 g fat, 166 calories
Never eat nuts the same day you eat red meat....too much fat!
1/4 C cottage cheese - 1% = 11.2 g protein, 2.4 g carbs, 0.8 g fat, 65.6 calories
3 egg white (boiled...toss yolk) = 10.5 g protein, 0.9 g carbs, 0 g fat, 51 calories
3 oz yam, baked w/o skin = 1.5 g protein, 20.63 g carbs, 0 g fat, 87.75 calories
So those are my current snacks I have been assigned to eat! YUM!
Happy eating!
TeAm Healthy
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