Elf 4 Health - Day #2

I'm finally getting to recapping yesterdays's challenge and discussing today's challenge.

So yesterday was meatless Monday.  It wasn't really that hard for me.  I started the morning with a green smoothie.  There was also some protein powder in the smoothie to help keep me full.  I needed chia seeds also because all I kept thinking while I was in the dentist's chair was how hungry I was.  Of course I couldn't eat while they were working on my mouth.

As soon as I left the dentist's office, I ate a Larabar that I had gotten at the grocery store.  It was a seasonal flavor - Snickerdoodle.  It was pretty yummy!

The day before I had gone out to eat at a new to us restaurant - Roma.  I had gotten a Brucshetta pizza with the intention of saving some for this challenge.  I also had some left over garlic bread which was made with olive oil instead of butter.  Since my mouth was still numb, I didn't bite on it using my front teeth.  I folded it up and chewed with my molars.  When my dentist called me later, I told him what I did and he told me I was pretty clever.  I love that my dentist will personally call his patients after they have work done on their teeth to make sure they are doing good.  He ends his call with "Call me if you need anything."  and he means it.

Since my mouth was still numb, I ate a banana for a snack.  I am not a banana lover so Hubby was shocked when he saw I was eating some.

Dinner was quick and easy tomato soup.  I also cut up French bread that I toasted up with a little olive oil, garlic, cheddar cheese, and basil.  We used those croutons to put in the soup instead of dipping grilled cheese sandwiches in the soup.  The boys were not fans of the soup.  The Imaginative One though loved the croutons.

Dessert was a pumpkin whoopie pie from a local farmer's market.  Yummy!  As an evening snack, I had a yogurt parfait with granola and fresh pineapple.  So happy my meatless Monday went well!

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Today's challenge is to unsubscribe.  I don't know how many different emails I unsubscribed from.  I also cleaned up two of my in boxes while I was at it.  It's amazing how much lighter you feel without all that extra mess in your life.

Tastes of Thanksgiving Green Smoothie

So last week, I had my blender cup washed after making a smoothie.  The Wee One and the Imaginative One put away the dishes after the dishwasher was finished.  Somehow my blades got put into silverware/ utensil drawer (double drawer) and the band that held the blade was missing.  I had been craving a smoothie but couldn't make one because of the missing piece.  :(

Today the Wee One found the piece in our cereal/ plastic ware cabinet so I decided to make the smoothie I had been craving.  I had bought some fresh cranberries today so I decided to put them in the smoothie.  Yum!!!  Since I didn't put any sugar in the smoothie, it turned out tart but that's okay with me.  If you make this, you may want to put some type of sweetener in it if you don't like tart flavors.

This smoothie is called tastes of Thanksgiving green smoothie because I love eating cranberry sauce on Thanksgiving and the flavors of this smoothie remind me of cranberry sauce.  

 

Tastes of Thanksgiving Green Smoothie

Stars of the recipe:

• 1/4 c. fresh cranberries, washed


• 1/4 c. frozen strawberries


• 2 c. greens (I used power greens - kale, spinach, and Swiss chard.)


• 1/2 c. orange juice


• water if you need more liquids (add a little at a time)


• optional:  1 Tbsp. your favorite sweetener (more or less depending on your taste buds.)

Steps:

1. Add all the ingredients to your blender cup.


2. Blend together on the smoothie setting until blended together.


3. Pour into a cup.


4. Enjoy!

 

 

 

My Challenge for the Holiday Season

Last year I joined a group called Elf for Health.  I was paired up with 3 different Elves who I helped motivate and who helped motivate me.  To be honest one of the elves fizzled out but Gretchen and Lyndi were great.  We would email each other on a daily basis trying to keep motivated.  When Gretchen's and my third elves didn't follow through, we were each other's elves for the last 2 weeks.

This year, they've shortened the challenge from 6 weeks to 4 weeks so we'll finish the challenge right before Christmas which is good.  People get so busy once Christmas rolls around that it's hard to keep track of your elf.  

I'm a little nervous though because some of the challenges are physical in nature and I have to be extremely careful especially since August.  My pinched nerve started acting up at the end of our Super trip because of how much strain I put on it with all of my walking between the beach and Folly and then visiting Atlanta and Huntsville.  I was seriously out of alignment when we got back and could barely walk.  Yuck! 

Then in late September/early October, I had another relapse where my leg would almost give out.  This was happening at work and I have to walk to get from place to place.  (My room is isolated from everyone else.)  So I'll participate with those but may have to modify how much I do.

As you can see I don't do a lot of exercise because of that darn pinched nerve.  When I was 12 years old, I broke both bones in the bottom part of my left leg.  I was in casts from February to June of my 7th grade year.  Twenty years and five months later, the pinched nerve started acting up.  I could barely walk at times which is not good for my job because I'm a special education teacher and would have to walk from classroom to classroom for inclusion or pick up students for intervention.  There were times when  I would be in a second grade classroom sitting on the floor barely able to get up.  

It now acts up at times with irregularity.  I walked all around Chicago on a trip in 2012 and it did not act up.  I go on my super trip this past July/August and it acted up.  

When I was in college 20 years ago, I would walk everywhere.  Even though I ate a lot of fast food (worked at McDonalds and got free food), I was fit because of all of the walking.  I miss being able to do that without the possibility of the pinched nerve getting in the way.

Anyway I'm going to go into this challenge with gusto and modify some of the challenges to what I am capable of doing.



If you are interested in this challenge, check out the Lean Green Bean for more information.  You need to sign up for the first round by Friday , November 22.

6 Easy Breakfast Foods

In January, I made a resolution to eat breakfast on a daily basis.  I've been faithful towards that resolution except for one time.  That one time was killer on my body.  My blood sugar was not stable so that made the likelihood of me making bad food choices increase.

As the school year starts, I decided to compile a list of good breakfast foods that are easy especially with a little prep.

1. Yogurt Parfaits

This is my favorite breakfast.  In fact, when we were at the beach, I ate this for breakfast several times.

In a bowl, I place Greek yogurt, granola, and fresh fruit.  (My favorite Greek yogurt is Greek Gods Nonfat Plain.) You can dress it up anyway you want - nuts, Chia Seeds, coconut, different types of Granola, and different fruits.

Here are some granola recipes:

White Chocolate granola

Pumpkin Granola

Apple Crisp Granola

2.  Oatmeal

All it takes is some quick oats and milk/almond milk/water.  Place in a bowl and microwave for 2 minutes.  You can add a nut butter, chia seeds, flax seeds, chopped up nuts, coconut, and/or fruit.  Place the fruit on the oatmeal before microwaving for a whole different flavor experience.

Here is an oatmeal recipe:

Instant Oatmeal Mix

3.  Breakfast Sandwich

This can be done in a million different ways.  Okay, maybe not that many different ways but you can change it up depending on your mood.

Here is the basic formula:

1. eggs or egg whites


2. some sort of protein (turkey bacon, bacon, sausage, Canadian bacon) cooked


3. cheese or no cheese (Switch the kinds of cheese - Colby, Cheddar, Swiss, Feta, etc . . .)


4. veggies - spinach, onions, etc. . .


5. bread product - whole wheat bread toasted, English muffin, tortilla, Bagel thin

Here's an easy way to cook the eggs or egg whites:  Spray a round glass bowl (1 cup size) or a coffee mug with cooking spray.  Place the egg scrambled or whole.  Place in microwave for about a 1 min and a half to 2 mins.  If it's not cooked to your liking, continue cooking it at 30 second intervals.  (If you want to, you can cook the veggies in with the eggs.)

After you cook the eggs, assemble your sandwich and then enjoy!

4.  Muffins

Depending on what flour and the ingredients in your muffins, they can be a semi-healthy choice for breakfast.  Whole wheat flour is the best flour to use when making muffins.  Lots of fats (oil) and sugar will make your muffin become unhealthy.  Replace your oil in your recipe with unsweetened applesauce (1 to 1 ratio) to make it healthier.

You can make the muffins ahead of time and then freeze them.  Pull a muffin out of the freezer and warm it in the microwave.

I usually pair them with a cheese stick and fruit for a more balanced meal.

Here are some muffin recipes:

Snickerdoodle muffins

Cranberry Pecan Muffins

All Star Muffin mix

Young's Dairy Pumpkin Muffins/Bread

French Toast Mini Muffins (My sons' favorite muffins)

Double Chocolate Chip Muffins- Has avocado in it

5.  Smoothies

This is another favorite of mine.

Easy peasy is the name of the game when it comes to smoothies.  Throw in some fruit, greens, veggies, Chia seeds, flax seeds, ice, liquid (water, milk, juice, or almond milk), yogurt, and/or nut butter in a blender jar.  Blend it together, place in a cup, and enjoy!  (Don't worry I don't put all of those ingredients in at the same time.  Those are just some ingredients you can use in your smoothie.)

I pair this up with either a cheese stick or a hard boiled egg.

Here are some smoothie recipes:

Fruit Smoothie (the Imaginative One's favorite smoothie)

“Tropical Smoothie” Smoothie

Carrot Tropical Smoothie

Key Lime Smoothie

Apple Jack Smoothie

St. Patty’s Day Smoothie

Power Up Green Smoothie

6.  Pancakes/ Waffles



This one can be easy if you make the pancakes or waffles during the weekend and then freeze them.  Pop them in the microwave or toaster for a quick breakfast.  You can use the pancakes and waffles for your breakfast sandwich.  You can also top the pancakes or waffles with a nut butter.  Pair it with some fruit for a balanced breakfast.

Here are some pancake/waffle recipes:

Waffle House Waffles

Almond Butter Protein Pancakes

Homemade Baking Mix and Pancakes

What is your favorite easy breakfast?

Carrot Tropical Smoothie

This smoothie looked interesting so I decided to try it. At first, I was skeptical because it contained carrot juice but it ended up being delicious! It's a wonderful way to get fruits and veggies you need!

Side note: I took it to work one day. Some students asked me what was in it. When I said carrot juice, they all gave me a look of disgust. (They had thought it looked good until I told them carrot juice.)

Carrot Tropical Smoothie

Slender Kitchen

Stars of the recipe:

• 1/2 c. carrot juice, either juice it yourself or get a brand like Bolthouse Farms


• 1/2 c. orange juice


• 3/4 c. frozen mango


• 3/4 c. frozen pineapple


• juice of 1/2 of a lime (Stick in microwave for 10 seconds before juicing it. That maximizes the amount of juice you get.)


• If you want to you, you could add nonfat Greek yogurt for added protein. I haven't tried it yet but I bet it would be delicious.

Steps:

1. Put all of the ingredients in your blender.


2. Blend away until desired consistency. If need be, add water if it doesn't blend.


3. Enjoy!

Need to get refocused

I had been doing great with my eating. Then illness and other things halted my progress. Spring break was killer for me. I didn't eat right during a lot of it. I've gained back a pound so I know I need to refocus before it's multiple pounds.

Today was my first day from break. I was so busy with getting work done and teaching. I've got to make sure I have time to eat lunch. That is one of my biggest problem. Too little calories is just as bad as too many calories. I need to make sure those calories count also. Today for lunch I had orzo pasta salad with a pesto dressing. The veggies in the salad were broccoli, tomatoes, and yellow peppers. There was also some chopped black olives and feta cheese in the salad. Yum! I also had a Chobani blood orange yogurt and a cutie. It was a good lunch.

Breakfast is also an issue for me. I've been doing better about having breakfast. However when I am working I take it with me with intention of eating it all. I usually only finish part of it. I'm just not hungry before I leave for work.

So if I can work on eating a better lunch and completing my breakfast, I think I'll do better in my quest to get healthier.

Skinnier "Shamrock" Shake

Oh my goodness, I found a recipe that made the Shamrock shake healthier with fewer calories. It's full of good fats.

One of the ingredients might surprise you. It gives you the green coloring without food dye.

Now when the boys have their Homemade "Shamrock" shake, I can have this instead. Yeah!

Oh, it's also husband approved.

Skinnier "Shamrock" Shake
Skinny Taste

Stars of the recipe:

• 2 Tbsp. plus 1 1/2 tsp. avocado


• 1/4 c. plus 1 Tbsp. low fat frozen vanilla yogurt


• 1/4 c. plus 1 Tbsp. nonfat milk


• 1/2 Tbsp. Truvia or Stevia


• 1 tsp. mint or peppermint extract


• 1/2 c.crushed ice

Steps:

1. Put ice in the blender. Crush it.


2. Add the other ingredients to the blender.


3. Blend it until all the ingredients are incorporated.


4. Enjoy!

My absolutely favorite muffins are double chocolate chip muffins. When they bring in muffins to work, I gravitate to the double chocolate chip muffins. Usually they have a million bazillion calories in it though. I found a way to have my favorite muffin and still feel good about eating it.

The cool thing about these muffins are there is no eggs in them. You can lick the bowl clean without any worries about getting sick.

There are also surprise ingredients in it. If you didn't tell anyone, they wouldn't know it.

Double Chocolate Chip Muffins

Stars of the recipe:

• 1 ripe avocado


• 2 ripe bananas


• 3/4 c. Sugar or 3/8 c. Truvia baking blend


• 1 tsp. baking powder


• 1 tsp. baking soda


• 1 tsp. salt


• 1 tsp. lemon juice


• 1/4 c. Light olive oil


• 1 c. all purpose flour


• 1 c. whole wheat flour


• 1/4 c. cocoa powder


• 1/2 c. Chocolate chips

Steps:

1. Preheat oven to 350 degrees.


2. Line muffin tin with cupcake wrappers (12) or spray with cooking spray.


3. In a mixing bowl, blend banana and avocado until puréed.


4. Add sugar, lemon juice, and olive oil. Mix well.


5. In a separate bowl, combine the dry ingredients.


6. Gradually add the dry ingredients to the wet ingredients. Mix well.


7. Fold in chocolate chips.


8. Spoon mixture into tins or cupcake wrappers. (WARNING: The mixture will be thick.)


9. Bake at 350 degrees for 18 to 20 minutes.


10. Enjoy!

I never thought I could make pancakes without any flour. Today I did just that. :).

Yesterday I got myself a big blender instead of the individual blender. I took a banana, some almond butter, and egg whites and whipped them together.

Hubby walked in and toasted what he thought was a drink in the blender. He didn't realize it was my "batter" for my pancakes. Lol!

Almond butter protein pancakes

Stars of the recipe:

• 
  

  1.5 ripe banana



• 
  

  1.5 Tbsp. almond butter or your favorite



• 
  

  6 egg whites

Steps:

1. 
   

   Heat a griddle pan or skillet over medium heat. Spray with nonstick cooking spray.



2. 
   

   Put the peeled banana and almond butter in the blender. Mix it together.



3. 
   

   Add the egg whites. Mix until completely incorporated.



4. 
   

   Pour 1/4 c. of the "batter" on the griddle pan or skillet.



5. 
   

   Cook until bubbles begin to appear.



6. 
   

   Flip to other side. Continue cooking for 1 to 2 minutes.



7. 
   

   Enjoy!

During the holiday season, I participated in a group called the Healthy Elves (now Healthy Self).  I tried many new things.  One of the new things I tried was green smoothies.  I didn't know what I was  missing because they are delicious and healthy.  

This is my basic "recipe" or method to make them.  You can change the smoothie up by adding different fruits or changing up the fruits depending on your likes and dislikes.

Power Up Green Smoothie

Stars of the recipe:

• 1 c. baby spinach


• 1/2 c. frozen strawberries


• 1/2 c. almond milk (I like vanilla unsweetened almond coconut.)


• 1 kiwi peeled and cut into pieces (I get rid of the middle part.)


• 1/2 - 1 Tbsp. chia seeds

Directions:

1. Place spinach, strawberries, almond milk, and chia seeds in a blender cup or blender.  


2. Blend until smooth.


3. Add the kiwi.


4. Blend until smooth.


5. Enjoy!

Now what?

Now that I'm back to losing weight, I want to make mini goals. This way I'm not overwhelmed.

Goal #1 - healthly BMI

Goal #2 - reach the 130s/ get into single digit pants' size

Goal #3 - look svelte and awesome at my 20th class reunion on August 3rd - Hopefully in my 120's by then. (Graduated at 120 pounds)

What I've eaten - Week of Jan. 30 - Feb. 5

Steak salad


Maple mustard chicken, corn, and cauliflower garlic mash


Sausage, kale, white bean soup


Coffee


Blueberry almond whole wheat muffins


Kale chips


Flat bread pizza


Roasted veggie ziti


Hash brown and egg casserole


Buffalo wing hummus


Buffalo wing chicken salad


Caprese pasta salad


Baked potato soup with cauliflower.


Grilled cheese Sammy


Skinny chocolate peanut butter cookie made with chickpeas

Kale chips

I've heard about these things but hadn't tried them until yesterday. My boys won't touch it with a 10 foot pole. My hubby was brave and tried it. It was not his thing. However he did try it so that's a plus.

I burnt mine but couldn't stop snacking on them. They were addictive.





Kale Chips
Finding Joy in my Kitchen

Stars of the recipe:

Bunch of kale
Salt and pepper
Olive oil cooking spray

Steps:

Preheat oven to 400 degrees Fahrenheit.

Wash kale.

Break into smaller pieces.

Place on cooking sheet. Spray with olive oil and season with salt.

Bake for 5 minutes. Flip and bake for 5 minutes longer. (Mine took a shorter amt. of time so keep an eye on them.)

Enjoy!

I love hummus. I love dipping carrots or celery in it. I have never tried to make it until now. It is so simple to make if you have a food processor or blender.

This hummus has the flavor of buffalo wings without all the fat and calories. Delicious!

It passed he hubby test.

Buffalo Wing Hummus

Slender Kitchen

Stars of the recipe:

• 1 1/2 c. canned chickpeas, drained and rinsed (reserve 1/4 c. of the liquid) -1 - 14 oz. can


• 2 cloves garlic (2 Tbsp. of already minced garlic)


• 2 Tbsp. tahini or Greek yogurt (I used the Greek yogurt and it worked great.)


• 2 Tbsp. fresh lemon juice (Microwave the lemon for about 10 seconds before juicing it)


• 3/4 tsp. paprika


• 1 tbsp. barbecue sauce


• 1 1/2 Tbsp. hot sauce (I used Frank's Red Hot buffalo wing flavor.)


• 1 1/2 tsp. white vinegar


• 3/4 tsp. salt

Steps:

1. Add everything to food processor or blender.


2. Blend it until it reaches the texture you want.


3. Enjoy with pita chips or fresh veggies!

(1/4 c. has 73 calories)

Some of my eats week of Jan. 26

Spicy chicken and black bean burrito bowl




Steak and cheese sandwiches on pretzel roll




Salad I ate with my steak sandwich.




Pork and Asian salad - delicious




Broccoli and feta egg mug




Breaded pork with sweet potato and steamed broccoli




Spicy chicken with black beans, cilantro lime brown rice




Salad with blueberries, balsamic dressing, salsa




Roasted chicken