Sweet Pepper sauce, mmmmm

Recently while discussing children with a friend at work she was talking about her baby food maker that she just loves.  How she makes pear sauce, apples, cauliflower and even pesto in this little magical machine.  Then it dawned on me that I too could use a baby food maker to make all kinds of wonderful sauces and purees without making a huge mess in the kitchen.  The same day I purchased a Beaba baby food machine on eBay.  (much cheaper than brand new) 

 What I like about the baby food maker is that it steams and blends in the same pitcher.  The entire reason that I have never ventured into making any of my own sauces of any kind is that I do not want to take the time to steam veggies and other ingredients on the stove, transfer them and blend them.  Overall I know it is not that hard but this is so much easier and less of a mess.  My first creation in my new toy was a sweet pepper sauce.  I have used this sauce on pizzas, pastas, quesadillas as a veggie dip and more.  Here is the basic setup.

You Will Need:
1) Sweet Peppers individual will work, I like this little bag with a variety of types inside.  Any pepper is fine
2)0% Fat Greek Yogurt (adds a creaminess)
3) seasoning of your choice
4) If not an appliance for steaming a pan with a basket insert will work or you could saute the veggies in a pan.

 STEPS:

1)Chip the veggies up until you have the desired amount, I fill the steamer basket to make about 1 cup
2)STEAM
3)After the veggies have steamed (about 15min) drain the extra water if you want a thicker sauce
4)Add Greek Yogurt, I used 1/4 of a cup
5)Season, I simply added Minced Garlic

6) Blend to desired consistency and like Magic you have a wonderful sweet and creamy sauce!

 Next week I will post some of the recipes I have used this sauce for the give you some ideas but never forget to think outside of the box!  Just because it is SUPPOSED to be a baby food maker does not mean it can't be used for anything else!  These are much cheaper than a vitamix!

Nutritional Information
1 cup
Carbs 16g
Protein 8g
Fat 0

I usually use 1/4 cup at a time, ENJOY!

Screw your comfort zone!

As many of you know I am training for a bodybuilding competition this summer, my first time competing and doing anything of its nature.  As part of my preparation one of my coaches told me I need to get comfortable with being uncomfortable.  Not like I need to learn to enjoy having to hold my pee for extended periods of time but with uncomfortable situations.  For example, wanting to eat a whole box of cookies but knowing that it will not further my goals, having to have a confrontation with someone at work or home, saying no to someone who needs a favor.  Discomfort in all areas of life not just related to my contest and eating.  For me one of the biggest and to many most surprising discomfort of all is a group fitness setting.

Until last week I had done maybe 5 or less group fitness classes of any type ever, in my entire life.  To many of you this may be strange.  Lots of women and men find that classes are comfortable because they are being told what to do, lots of people are doing it and no one is really paying attention to each individual person.  I am the total opposite, I love the weight room.  Standing out there among the dumbbells and machines, ipod blaring, zoning out, doing my own this is where I am comfortable.  I have never been comfortable in a group fitness setting.  I do no like someone else dictating my workout, being stuck next to all of those other people and I am the most uncoordinated person in the world, by far the worst in every class that I have ever attended.  The thought of group fitness makes me nervous.

Last week I literally woke up and decided that I would give yoga a try.  I know this is not the same type of group fitness as attending Zumba or sculpt or any of those but for me it was uncomfortable and out of the ordinary.  I signed up for a free week at Core Power and a month of Bikram simultaneously because I didn't know which I would like.  I did lots of research online as to what type of class I should start with, asked my co-workers a million questions and attended my first yoga class.

The first class I tried, I was nervous.  What if I can't do the poses?  What if I fall down?  What if I am the worst person in the entire class?!  I sucked it up, went in, did it and an hour later I was still alive!  I was not the worst, not the best and it was really exciting to try something new.  The following morning I attended my very first Bikram class and experienced the same anxiety, same thoughts, same fear.  Six classes later, I love my Bikram yoga and I am so happy that I gave it a shot.

Not only did trying these two new things force me to go beyond my comfort zone and try something new it has opened up an entire new side of health and fitness for me.  I still experience self doubt at the beginning of each class but now it is even more exciting each class I attend as I see myself progress and my skills develop.  No one has pointed and laughed, I have not fallen over nor am I the best or worst in any class that I attend.  I am now just a little bit more comfortable in a group fitness setting.

Whether your comfort zone is the weight room or fitness classes or home workout videos I challenge you to let it go; this week try something new.  If you always attend classes try a day out in the weight room, ask a trainer for a free one on one session.  They are almost always willing to let you try 30-60min on the house.  Bring a magazine from home and do a workout you see in its pages.  If you always use the treadmill, try the StairMaster or the upright bike.  If you only use free weights, try a class, go to spin or Zumba.  Tell your comfort zone to hit the road and do something different for yourself this week, try something new, challenge yourself to experience new things.  It will feel so good for you physically and emotionally, you will be glad you did.

*My coach also has her own blog and website, check it out: peakofmind.wordpress.com
kori@thedietdoc.com

Food . . . What's the big deal?

As I was sitting in the cafeteria at work today, watching everyone eat their lunch and simultaneously watching "The Chew" on the cafeteria TV it dawned on me; we are a country obsessed with food!  Do not get me wrong I am guilty as charged I love food, food shows, restaurants and cooking.  I have even been called a "foodie" from time to time.  But honestly when did food become such a big deal, such a way of life, so fashionable?

How many of you reading this right now have been literally elated about an upcoming dinner at a particular restaurant?  How many of you have at least one show that is food related that you watch or DVR religiously?  How many of you look forward to certain holidays only because of the food involved?  The answer is EVERYONE, myself included.

America is a country obsessed with food, fashion and blowing everything out of proportion.  We have entire channels that revolved around food and cooking it.  Entire tours in the major cities, vacations planned around restaurants and eateries.  Apps as far as you can scroll related to food and eating, no wonder our country has so many issues not only with obesity but with anorexia and other eating disorders.  On one hand food and images of it are being shoved down your throat at every glance urging you to indulge.  On the other hand are pictures of what every man and woman should look like and a reality show depicting their lives or how you can get their look.

At what point in time did food cease to become a way to nourish our bodies, something to be shared with our loved ones around a dinner table and become a complete way of life?  New restaurant openings and Top Chef premieres are similar to the Tickle me Elmo toy craze, on a certain level it just doesn't make sense anymore.  If you haven't tried the lastest trend you aren't even "cool".

This is not to say that food should not be enjoyed, that cooking and eating cannot be exciting or that there is anything wrong with liking Top Chef and being excited about an upcoming dinner.  Guilty as charged to all of the above.  But the next time you are obsessing over the latest trend to hit the food world or bribing the hostess to get seated at the new restaurant next door, take a step back to think when this all started?  Surely our parents never engaged in food for recreation the way that we do.  How many of our current food related behaviors are a result of the media and our society in general creating a need and thrill related to consuming food.  If the media practiced some sort of moderation would that likely rub off on us as well?

Pizza!!!

This is a super easy, 10min pizza recipe using pre-made ingredients.  You could of course customize it and make everything from scratch but who really wants to do that?

You Will Need:
-Pillsbury Pizza Crust.  They make a variety, whole wheat, original thin etc.  This recipe is with the original thin crust.
-Turkey Pepperoni- I like the hormel brand but you can use whatever kind you like
- Jimmy Deans turkey sausage crumbles
-Mrs. Dash Tomato and Basil seasoning
- Fat Free Mozzarella Cheese, this can be hard to find, I usually get mine at Jewel
-Contadina Pizza Sauce Squeeze
-Cooking Spray
-Pizza Pan

From this point on it is pretty simple:

-Spray your pan with cooking spray if need be

-Roll out the Pillsbury pizza crust

-Add 1/2 cup Contadina Pizza Squeeze, spread evenly

-Add 1/2 cup Jimmy Dean's Turkey Sausage Crumbles,spread evenly

-Add 1 cup (or more if you like extra cheese) Fat Free Mozzarella Cheese

- Add Hormel Turkey Pepperonis, I lined them up in rows across the top of the cheese to make 16 equal pieces and used the Pepperoni to guide where to cut the pizza

-Season to taste with garlic, Mrs. Dash, basil, oregano etc. 

-Bake at 400 degrees for 10-15 mins depending on desired crispness

Nutrtitional Info-Per slice if done in 16 slices

Carbs-10

Fat-   2

Protein-5

*As always remember all of these ingredients can and should be adjusted to taste and nutritional goals.  The specific ingredient information that I used is what I like and what made it easy to fit into my daily numbers.  Get creative people!  

Eating is only as hard as you make it

With the new year having come and gone many of us are trying to start 2013 off on the right foot. Whether it be by spending less, saving more or getting in shape.

In turn a few friends of mine have been asking for advice on what I eat, when, how do I cook it all? Let me begin by telling you that I have now been eating this way for an entire year and I am to the point where I truly enjoy each and every meal I eat each day. Over time I have developed healthier ways to enjoy some of my favorite things and do not feel like I am missing out on very much food wise. I got to this point by thinking outside of the box.

When I first began trying to eat healthy and eat a certain number of fats, proteins and carbs each day, it was not fun.  In the beginning I was not planning my meals in advance, cooking ahead of time and in bulk or pre packing my meals.  This led to many frustrated nights, trying to figure out how to eat 20 carbs and 2 grams of fat and so forth.  Then one day the light bulb went off and it all came together for me.  (insert sigh of relief) From that moment on I would put my meals into myfitnesspal.com a week at a time, go grocery shopping and cook all of the food, put it into containers and be set for my entire week.  No guessing, no hunger, no running out of bread on Wednesday and deciding to eat a whole bag of chips instead and this is what I have done ever since.  I cannot imagine life any other way.

At the beginning of each week (which for me is Wednesday because of my work schedule)  I cook and package all of my food.  I cook one pound of ground turkey and make turkey taco meat, one crock pot of chicken breasts, a few cans of green beans, and a few packages of rice.  I weigh it out, put it into its appropriate place, stack it in the fridge and freeze the extras.  The food that is frozen is frozen in individual servings so in a bind I can just pull one out and go.  Over time my menu has changed and evolved, I get tired of things or one day cannot bear the thought of eating chicken so I adapt.  Do some research and think about what foods you like and if they are not healthy find a way to make them healthy.

Some of my favorite "fun" things to eat are pizzas with turkey pepperoni on pita bread, Quesadillas(the possibilities are endless) with fat free cheese and turkey, egg white and turkey sausage pizzas, wraps.  Mixing plain zero fat greek yogurt with chocolate cheerios is my current favorite snack.  Replace peanut butter with PB2 for a lower fat alternative that can be mixed into protein shakes, yogurt and cream cheese.  Mixing protein powder up with very little water to make a pudding is much better than you may think as well.  Don't feel like to eat healthy you have to be stuck eating chicken breasts and veggies forever.  There are a million websites, blogs and cookbooks that have awesome ways to adapt and change your favorite recipes for the better.

If you want to see what I eat join myfitnesspal and add me, lesterlie09

The Slippery Slope of Keeping it off

Almost one year ago I began my weight loss mission, I was sure that losing weight was going to be the most difficult, horrible thing that I had ever done.  One year later I can tell you that I was wrong.  Losing weight although not always the easiest most fun thing that I had ever done was not the hard part, keeping the weight off is the hard part.

Throughout the weight loss phase you have something that you are striving for, that magic number or perfect size.  You are working towards your goal and that is what keeps you saying no to that piece of cake and hitting the gym every day.  The moment you step onto the scale and see your magic number flashing back at you and your skinny pants fit everything changes.

The goal has been met, mission accomplished, you feel great and a weight (literally) has been lifted from you shoulders.  Now it is time to go out and celebrate with that pizza you haven't had in 6 months.    From that point on what is it that will keep you from over indulging, skipping the gym, going back for seconds?  You lost the weight so now you deserve to indulge a little right?

Maintaining weight loss is very challenging.  Anyone who has ever lost a deal of weight in their life knows this to be true.  Personally this is the third time in my life that I have lost a great deal of weight and I am determined to make it my last.  Each and every time once the weight came off I slowly slid back into my old ways of living and eating that put the pounds on initially.  This is the reason that diets do not work, it really must be a complete change of lifestyle.  Never losing sight of why you should still say not to that extra dessert or walk away from the all you can eat pizza buffet.  Slipping back into your old ways will also stuff you back into your old pants.

The past few months this is something that I personally have been struggling with and withe the holiday season approaching I am determined to not lose sight of my goal and all that I have accomplished.  While you are surrounded by holiday snacks at the office try to keep in your mind what you have been working for this entire time.  Saying no completely is so much easier to maintain than sticking to just one bite.  Think about how much better you feel at the end of the day knowing you stuck to your plan and your pants still fit!!

PB2 Mini Cheesecakes, low fat, low carb and AWESOME!

If you love peanut butter like I do but wish that it was not loaded with so much fat, you should check out PB2.  PB2 is a natural, preservative free peanut butter powder made by bell plantation.  They reduce the fat content in the peanut butter and dehydrate it leaving a powder.  It can be mixed with water to make peanut butter or added to protein shakes, oatmeal. yogurt and any recipe.  This is a PB2 mini cheesecake recipe from their website, bellplantation.com that I tried last night.

You will need:

2 8 oz pkg: Fat-free cream cheese
1/2 cup: Fat-free sour cream
1/2 cup: Light ricotta cheese
3/4 cup: PB2
1/4 cup: Skim milk
1/4 cup: Splenda brown sugar
1/2 cup: Splenda granular
2 tsp: Vanilla extract
3/4 cup:Egg Beaters

1)Pre-heat your oven to 300 degrees with a pan of water in the bottom to steam and moisten the cheesecake. 

2)If you want to make mini cheesecakes place cupcake/muffin papers in a cupcake/muffin pan to make removal and eating easier.  If you prefer a whole cheesecake, you can skip this step. 
* Please note that I am not making a crust for my cheesecakes to reduce to carb/fat count.  If you would like to add a crust crush graham crackers, vanilla wafers or cookie of your choice, stir into melted butter and place in the bottom of the papers/pan.  Just keep in mind it will raise the fat and carb content.  

3)Mix all ingredients together with mixer or food processor until smooth and creamy.  Using a 1/4 cup measuring cup pour batter into each paper, this makes about 18 minis.  

4)Place pan in over, bake at 300 degrees for 50min, then turn over off and bake 30min.  Remove cheesecake from oven, let cool and refrigerate 4-6 hours.  You can definitely eat the cheesecake the moment it comes out of the oven but it will be hard to remove from the papers and the consistency will not be quite right yet.  

ENJOY!

NUTRITIONAL FACTS (per mini when making 18)

Carbs- 8 grams
Fat-     1 gram
Protein-8 grams