Do you love Lasagna, but hate all of the calories? Here are some ideas for how to lighten it up!
1. Instead of pasta, use thickly sliced eggplant.
2. Instead of ground beef, use lean ground turkey and season with salt, pepper, oregano, thyme
and basil. You'll never miss the beef with all of that flavor going on.
3. Use low-fat ricotta and stir in frozen chopped spinach (that's been defrosted and drained well)
4. If you buy pasta sauce or marinara sauce, make sure it's got little to no fat. You want to save
your fat grams for flavorful cheese, where it really matters! If you make your own, choose a
recipe without much added olive oil.
5. Use low-fat mozarrella (it's a mild cheese, but you need it to hold everything together).
6. Use sharp cheeses such as extra sharp cheddar and good, sharp parmesan cheese. Use about
1/2 to 1/3 of what the recipe calls for. The full flavor of a sharp cheese means you can use
less and still get a full-bodied flavor.
Use tany or all of these tips with your favorite recipe. If you have other questions, be sure to e-mail me.
Bon Appetit'
Wednesday, January 30, 2008
Top 10 Reasons to exercise
Needing some motivation to keep up with your exercise..in spite of this nasty weather?
Top 10 Reasons to Exercise
1. You experience less stress.
2. You're likely to keep off any weight you lose: Most people who lose weight, gain it all back in
1-3 years. Among those who succeed at keeping it off, more than 95% of them work out
regularly.
3. You're less likely to catch a cold: Exercise gives you a natural immunity boost!
4. You gain confidence that spills over to the rest of your life. (Setting and meeting goals
makes you realize you can do anything you put your mind to.)
5. You build up bone density for the future.
6. You can eat more without gaining weight (my personal favorite!).
7. You can ease the symptoms of PMS...less bloating, pain relief for cramps.
8. You can get an instant mood boost.
9. You significantly decrease your risk of many different kinds of cancer.
10.You enjoy life more when you feel better about yourself!!!!
Exercise is the magic pill for everything. If you are having a tough time fitting it in, make it happen. NO EXCUSES. You will feel better afterward...I GUARANTEE IT!!!
Top 10 Reasons to Exercise
1. You experience less stress.
2. You're likely to keep off any weight you lose: Most people who lose weight, gain it all back in
1-3 years. Among those who succeed at keeping it off, more than 95% of them work out
regularly.
3. You're less likely to catch a cold: Exercise gives you a natural immunity boost!
4. You gain confidence that spills over to the rest of your life. (Setting and meeting goals
makes you realize you can do anything you put your mind to.)
5. You build up bone density for the future.
6. You can eat more without gaining weight (my personal favorite!).
7. You can ease the symptoms of PMS...less bloating, pain relief for cramps.
8. You can get an instant mood boost.
9. You significantly decrease your risk of many different kinds of cancer.
10.You enjoy life more when you feel better about yourself!!!!
Exercise is the magic pill for everything. If you are having a tough time fitting it in, make it happen. NO EXCUSES. You will feel better afterward...I GUARANTEE IT!!!
Thursday, January 24, 2008
Blueberry Lemon-Lime-Ade
Combine one package lemonade Crystal Light with Club Soda (according to package directions). Add the juice of one FRESH lime). Fill a glass 1/2 full with frozen blueberries and fill with the lemonade mixture.
The blueberries will chill the drink and add a wonderful flavor. They are also full of wonderful vitamins and antioxidants!!
The blueberries will chill the drink and add a wonderful flavor. They are also full of wonderful vitamins and antioxidants!!
Liquid Gold
The human body is over 75% water. When we are dehydrated, our blood doesn't flow properly and our digestive track doesn't run smoothly. Exactly how much you should drink depends on your body weight and activity level. However, if you are thirsty and/or if your pee is yellow, you are dehydrated. (Taking vitamins can make your pee yellow too, so don't worry if you know you are drinking enough).
Your body can't always tell the difference between hunger and thirst. You may reach for a brownie, when what you really need is a big glass of water. So, if you feel hungry, drink something and wait 10 minutes. Still hungry? Go ahead and eat, but why not have a glass of water with your meal too!
Not a huge fan of plain water? Try drinking it with fresh lemon or lime squeezed into it. For a fresh treat, put a slice or two of cucumber into your water. If you love soda, ditch the caffeine and try Crystal Light mixed with club soda.
Well, quit reading and start drinking. Just make sure you know where the nearest bathroom is!
Your body can't always tell the difference between hunger and thirst. You may reach for a brownie, when what you really need is a big glass of water. So, if you feel hungry, drink something and wait 10 minutes. Still hungry? Go ahead and eat, but why not have a glass of water with your meal too!
Not a huge fan of plain water? Try drinking it with fresh lemon or lime squeezed into it. For a fresh treat, put a slice or two of cucumber into your water. If you love soda, ditch the caffeine and try Crystal Light mixed with club soda.
Well, quit reading and start drinking. Just make sure you know where the nearest bathroom is!
Saturday, January 19, 2008
Spinach salad with apples and blue cheese
This fabulous salad is low in calories and high in nutrition. Because the reduced balsamic is so thick, it will stick to your greens without any oil. Feel free to Play around with the salad ingredients. Pears can be exchanged for the apples, or goat cheese can be exchanged for the blue cheese.
8 ounces spinach (washed, dried and stemmed)
3 ounces mixed baby greens
1 apple
1/2 cup reduced balsamic vinegar (see below)
2 ounces blue cheese
1/4 cup toasted, chopped pecans or walnuts (see below)
To reduce vinegar: take 1 cup balsamic vinegar and place in a sauce pan over medium heat until reduced by half. Place in a glass container and allow to cool. (This is a very stinky process, but the result is delicious.)
To toast the nuts: Preheat oven to 325 degrees. Place nuts on a cookie sheet and bake for about 10 minutes. When you start to smell the nuts, it's time to take them out. They should be slightly brown, but not burned. Chop them after they have cooled.
To assemble the salad:
Place the greens on a serving platter. Chop or slice apples and arrange over the greens. Drizzle the balsamic vinegar on top of the apples and greens. Sprinkle the blue cheese and nuts on top. Enjoy!!
8 ounces spinach (washed, dried and stemmed)
3 ounces mixed baby greens
1 apple
1/2 cup reduced balsamic vinegar (see below)
2 ounces blue cheese
1/4 cup toasted, chopped pecans or walnuts (see below)
To reduce vinegar: take 1 cup balsamic vinegar and place in a sauce pan over medium heat until reduced by half. Place in a glass container and allow to cool. (This is a very stinky process, but the result is delicious.)
To toast the nuts: Preheat oven to 325 degrees. Place nuts on a cookie sheet and bake for about 10 minutes. When you start to smell the nuts, it's time to take them out. They should be slightly brown, but not burned. Chop them after they have cooled.
To assemble the salad:
Place the greens on a serving platter. Chop or slice apples and arrange over the greens. Drizzle the balsamic vinegar on top of the apples and greens. Sprinkle the blue cheese and nuts on top. Enjoy!!
Burning Fat
Many people have asked me whether they should keep their heart rate in the "fat burning" zone when they exercise? To do this, you need to exercise at a moderate pace (about 50% of your vo2 max).
While it is true that you WILL use more fat as fuel if you do this, you may be able to BURN MORE CALORIES if you EXERCISE WITH MORE INTENSITY. In the end, the total number of calories you burn during your workout is the most important factor in actual fat LOSS.
I recommend a mixture of high-intensity intervals mixed with low-intensity recovery for the best use of your time as well as a great challenge for your heart and your lower body muscles. That equals more calories burned in less time! (For details on how to work intervals into any work-out, please e-mail me at tetfitness@yahoo.com)
While it is true that you WILL use more fat as fuel if you do this, you may be able to BURN MORE CALORIES if you EXERCISE WITH MORE INTENSITY. In the end, the total number of calories you burn during your workout is the most important factor in actual fat LOSS.
I recommend a mixture of high-intensity intervals mixed with low-intensity recovery for the best use of your time as well as a great challenge for your heart and your lower body muscles. That equals more calories burned in less time! (For details on how to work intervals into any work-out, please e-mail me at tetfitness@yahoo.com)
Thursday, January 10, 2008
Healthy Waldorf Salad
4 stalks diced celery (4 calories)
1/2 braeburn apple, diced (40 calories)
1 tbsp raisins (20 calories)
2 tbspn toasted pecans, diced (50 calories)
3 tbspn nonfat plain yogurt (20 calories)
2 tspn mustard (0-10 calories)
2 tspn sugar or 1 packet of equal (0-30 calories)
1/2 cup diced, cooked chicken (80 calories)
salt and pepper to taste
Combine all ingredients. Enjoy a healthy, crunchy, delicious treat! (About 214-254 calories, depending on what kind of mustard you use, or whether you add sugar).
1/2 braeburn apple, diced (40 calories)
1 tbsp raisins (20 calories)
2 tbspn toasted pecans, diced (50 calories)
3 tbspn nonfat plain yogurt (20 calories)
2 tspn mustard (0-10 calories)
2 tspn sugar or 1 packet of equal (0-30 calories)
1/2 cup diced, cooked chicken (80 calories)
salt and pepper to taste
Combine all ingredients. Enjoy a healthy, crunchy, delicious treat! (About 214-254 calories, depending on what kind of mustard you use, or whether you add sugar).
Exit plan
So you've been eating right and exercising for a couple of weeks. At this point it's probably still new and exciting. When you hit a slump, remember this little trick: Even if you are not feeling your work-out, get dressed anyway. Begin exercising, but tell youself that you may quit after 10 minutes. Once you are warmed up and into your workout, you will almost always finish it.
Thursday, January 3, 2008
No Pudge Fudge
Are you dreading the inevitable withdrawal from "good" food that's not so great on the waistline? Here's a very tasty treat that is inexpensive, quick to put together, and sinfully delicious:
Trader Joe's sells a brownie mix called No Pudge Fudge. On one side it gives directions for single serving prep. Follow the directions and then add 1 tbsp semi-sweet chocolate chips before cooking. BONUS TIP: We eat with our eyes first. Prepare this in a very small bowl to satisfy your eyes as well as your mouth! (200 calories and 4.5 grams of fat...and no leftovers to snack on later.)
Trader Joe's sells a brownie mix called No Pudge Fudge. On one side it gives directions for single serving prep. Follow the directions and then add 1 tbsp semi-sweet chocolate chips before cooking. BONUS TIP: We eat with our eyes first. Prepare this in a very small bowl to satisfy your eyes as well as your mouth! (200 calories and 4.5 grams of fat...and no leftovers to snack on later.)
Introduction
Each person reading this will have a different goal. If your goal includes losing weight, then tracking the number of calories you consume and the number of calories you expend will ensure results.
To lose one pound of fat you will need a deficit of 3,500 calories. This could be as simple as eating 100 calories less per day (about four Hershey's Kisses) and adding 100 calories of activity per day (walking at a moderate pace for about 1/2 mile) for 2 1/2 weeks.
Go to http://www.nutristrategy.com/activitylist.htm to find out how many calories you burn engaging in your exercise of choice. For nutritional information (including calories) on the food you eat, visit http://www.calorieking.com/. If you have questions or comments about either of these sites, please let me know.
To lose one pound of fat you will need a deficit of 3,500 calories. This could be as simple as eating 100 calories less per day (about four Hershey's Kisses) and adding 100 calories of activity per day (walking at a moderate pace for about 1/2 mile) for 2 1/2 weeks.
Go to http://www.nutristrategy.com/activitylist.htm to find out how many calories you burn engaging in your exercise of choice. For nutritional information (including calories) on the food you eat, visit http://www.calorieking.com/. If you have questions or comments about either of these sites, please let me know.
Subscribe to:
Posts (Atom)
