"I would do anything for love but I won't eat that..."

Why does meatloaf get such a bad rap?  Despite the title of this post I'm not talking about the singer... I mean the food.

Meatloaf is one of my favorite easy meals.  It may be weird that I sometimes crave meatloaf... afterall it is basically a hamburger, right?

Back when my little man was trying table foods, I decided to try making the meatloaf in a cupcake tin.  In the sweet words of my then 3 year old who was still working on his vocabulary, he named them "Meatloaf Pupcakes". 

They're super easy and the kiddos can help customize them.

Preheat oven to 350*
Spray your muffin tin

Mix together:
1 lb ground chicken
1/2 c onion chopped
1/2 c bell pepper chopped (I like the green ones)
1/2 c chopped celery
1/2 c Old Fashioned Oats
2 egg whites
1t pepper
1t red cayanne/chili powder OR Mrs. Dash Southwest
1 glove minced garlic or 2 tsp of the pre minced stuff you can get in the produce section!

Add to muffin tins & bake for 35-45 minutes.

If you want to get the kiddos involved, leave the veggies out of the initial mix. 
Put the meat/spices/oats/egg white mixture in the cupcake tin.
Kids like ketchup so it can be the "frosting" on top and have them add the veggie "sprinkles" before baking. 

Ketchup has a lot of carbs but Heinz offers a low-card Ketchup advertised as Reduced Sugar.  I eat my Meatloaf Pupcakes with Frank's Thick hot sauce because it only has 10 calories and a ton of flavor =)  I also add a little mustard to it since it is a free food and y'all know my love for mustard!

These have 75 calories, 2g fat, 2g carbs and 9g protein per pupcake.  Pair these with some green beans and mashed cauliflower and you have a wonderful comfort meal with a fraction of the calories!

Negative & Free Foods FYI

You've heard me mention a "free food" in a few posts but without much explanation.

A free food means the food has no nutritional value like water or mustard.  These are a great addition to your shopping list. 

How about one better?  A food that has low nutritional value that causes your body to burn more calories to digest it than the calories within the food.  These are supermarket must haves!

Fruits are so easy but it usually takes a little more prep-work (or convincing) to eat the veggies.  Asparagus and zucchini are great to toss on the grill with some Mrs. Dash.   Spinach seems easier to eat in a salad or in an omelet or mini-quiche.  Carrots, broccoli, cucumbers, lettuce and tomatoes are often seen Broccoli and cauliflower taste great steamed!

Since fresh vegetables can be expensive and sometimes go to waste, we buy frozen vegetables and steam them at least 5 nights a week.  I just use my Tupperware Microsteamer, fill the bottom with a little water, put some frozen veggies in the other chamber, put a lid on it and pop it in the microwave for 5 or 6 minutes.  I've had this my black & red steamer since 2005, it is dishwasher safe and hasn't shown a lick of use =)  The newest one is red & white and can be found at Tupperware.com for $29.99.

Sometimes I even do a cauliflower mash...similar to mashed potatoes.  I started slow with half potatoes and half cauliflower to ease my taste buds into it. 

I highly suggest investing in some Parkay spray butter to try your veggies.  After all, we still live in the South where butter makes everything better! 

Lean Mexican

We have a Mexican inspired dish weekly in our home and one of my favorites is so deliciously lean and easy we have it quite often.

• 1 lb of ground chicken (the leanest of the ground meats. You can use turkey or lean beef)
• 1 packet of low sodium taco flavoring
• 1 can of black beans (rinsed and drained)
• 1 c of frozen corn

Calories: 260 Carbs: 30 Fat: 7 Protein: 24

This is the base of the dish. I recommend to make it once this way, then figure out what else to add to it!

1. Brown the meat and drain any grease. (I like to put the heel of my bread loaf down in the grease to soak it up, then toss the bread.)
2. Add corn, drained & rinsed black beans and taco packet and stir.
3. Sometimes I add some water, depending on what kind of texture I want.

We often add onions, peppers of all colors, diced tomatoes, jalepenos, etc. I recommend to steer clear of sour cream, substitute plain greek yogurt if you're like me and just need that creamier flavor. I also like to scoop out half an avacado and mash it to add a creamy taste. I omit the taco sauce and use Frank's Hot Sauce instead since the calorie count is lower.

This takes about 15 minutes to make and has about 5-6 1 cup servings depending on how many veggies you toss in there.

Ole!

Grab & Go's

Every now and then I look at the ingredient list of a recipe and think Psht.  That cannot taste good.  No way.  It's too easy and there's only 5 ingredients.  And then this happens....

On the left you have what I call "Whey Too Goods" and on the right are my "No-Bake Naturals".

These are easy to whip up.  They're a healthy little snack.  It's hard to have only 2 but you will have to have some self discipline.  Here are the magical recipes:

As if this wasn't enough to share with you, below you'll find all the nutritional breakdown!!

Now- go make these and enjoy, I can't wait to try some of the "Whey Too Goods" with mocha protein! Or the graham cracker we have!  Oh wait- that cake batter would be good too! It's fun being the official recipe tester of Club Fit =)

 Moderation, not deprivation!! 

Prepare to be healthy

After a long day at work, going home to make a healthy dinner can honestly be the last thing on your mind.  Especially when you hear the $5 hot & ready pizza commercial about 5pm. 
I work in 2 chiropractic offices everyday and on my “lunch break” I run over to Club Fit to do some work there.  Time is one of the most valuable things we have and I make sure to use mine wisely.
Sundays are my meal prep days.  Sometimes I’ll also use Wednesdays as sort of a mid-week break to add something different.  The first thing I do is grab my cupcake pan, place an egg in each of the 12 slots and bake them at 350* for 25/30 minutes.  Yes- this absolutely takes longer than boiling them but  I don’t have a pot to watch boil and I can get more things done this way. 
Then I begin my meat preparation….

I have my steaks and chicken ready for trimming, tenderizing and seasoning.   After I trim the thawed chicken breasts, I cut them in half, trying to get 2 equal pieces about the size of deck of cards.  You can see my “aluminum bowls” I make to put the two 4(ish) ounces of chicken in to flavor it. 
Speaking of flavor, I always keep my spices lined up with their lids off so I can flavor away without having to go through drawers and cabinets. 

After I spice it up with some Mrs. Dash and other spices, I leave 2 servings out so I can bread them.  There are many different “crusty" mediums” you can use to bread your chicken but I opt for plain bread crumbs.  I add my salt & pepper myself, sometimes I’ll add a cajun spice, sometimes a chili pepper, it just varies but I like having that option. 
A serving of these bread crumbs is 1/4 cup.  I scoop that out add some ground flaxseed for fiber and put it in a dish/bowl/ziploc bag to coat one piece of chicken in it.  I remove it, add the coated piece to my aluminum bowl and then proceed to the next. 
I coated two pieces and still had 75% of my 1/4c serving left.  I coated a few more for my 6 year old then tossed the leftover crumbs.  I throw this bowl of chicken in the oven and send my husband out to the grill with the steaks and the 10 other pieces of chicken.
Now its time for sides…
My husband is awesome.  While I was taking care of the chicken he was peeling sweet potatoes and cutting them so we could have these:
These sweet potato fries are lightly drizzled in olive oil, have a few crumbles of brown sugar and are sprinkled in kosher salt to bring out that sweetness.  These cook for about 30-45 minutes at 400*.  I put my breaded chicken in with these for 30 minutes.  When the oven clicked off when the fries were done I just let the chicken stay in there for another 10 minutes to ensure it was done- plus I was busy with the other veggies.
Here is a yellow squash cut in half, then in quarters drizzled with olive oil, salt & pepper. 
Behind it you can see some ears of corn that have been salt & peppered and wrapped.  We put all this on the grill to cook; the corn cooks longer so it goes on when the chicken goes on.
You can also put some whole wheat rice on the stove… we have two kinds.  The 45 minute rice I can put on if I remember in time OR the 10 minute Uncle Ben’s rice.  Beware of flavored rice, it tends to pack the sodium.
I also rinsed & drained a can of black beans and put those on the stove on low and began steaming my vegetables.  I like broccoli,  cauliflower and mixes that include those. 

My breakfast is in the small bowls at the top, a peeled hard boiled egg wrapped in a cheap sandwich bag so it doesn’t make my No-Bake Naturals taste like egg.  I have 2 lunches and 4 dinners prepared (you can see 3 dinners, we ate the 4th!).  We go to Subway once a week and get a $5 footlong each and eat a 6” over the course of 2 days.  Its loaded with veggies, has some protein and mustard… obviously! That averages to be $2.50/lunch and gives us a little change up.  In the lunches I also added some fresh carrots and cucumbers so I can use my greek yogurt ranch dressing with it.  Some nights I’ll cook the 10 minute rice I mentioned for some slow digesting carbs.  I just love coming home to dinner that I only need to reheat.  If you’re one of those who doesn’t like “left overs” and reaheating you will have a very hard time preparing so you will have to dedicate more time each day to meals. 
I’ll have a two three great recipes for you coming up in the next few posts. These are tested and have passed my chocolate test, my husband’s protein test and my 6 year old’s complete taste “bugs” test.  Stay tuned and stay prepared!

Mustard is in my food bff clique

Mustard is one of the staple foods seen in a fit fridge.  Notice it doesn't say honey mustard.  That is not the same thing!

If you don't like mustard, fear not, I grew to love it.  Especially after realizing it has zero calories.  It is in the "free food" category and can help flavor anything.

Not to mention it has been linked to helping replenish acetylcholine, a neurotransmitter that helps your muscles work.  Runners tend to carry packets of mustard on long runs....

I've been seen eating tuna right out of the can or pouch with mustard.  What about that skinny baked chicken breast that seems a little dry? Mustard!! (skinny= prepared without marinade or many seasonings)   Our ClubFit 24hr of Somerset Manager Alex confessed to me he eats it by the spoonful.  Gag.

I've been in a situation where I didn't have a low cal salad dressing but I did have mustard.  I'm not going to lie- that was not the best use of mustard.  But I know that sometimes I binge and one serving of fatty ranch dressing might lead me to eat some chips and salsa and then a bigger helping at dinner.  I know my habits so I chose to eat the veggies one by one out of the salad.

Mustard is good.  Knowing your habits & tendencies is also good.

The feeling of saying "no" to unhealthy foods soon transfers to a feeling of pride.  However saying "yes" equates to guilt and guilt doesn't motivate you.

Breakfast Breads

A lot of people are mislead about what breads are the best to purchase to support your fit lifestyle.

Look for 100% whole wheat.  If it says "wheat" it can be enriched.

Multigrain isn't always the best choice.  You want to get something high in fiber.

English muffins (again 100% w.w.) not bagels.  Bagels are so dense you can get them and eat half of one.  Kroger English muffins are usually priced $1 for 6.

You're looking at 90 calories difference and half the carbs.  

This is a good lesson; the bagels have more protein and fiber however those do not outweigh the calorie and carbohydrate difference.

There are these new bagels I just picked up at Kroger yesterday.  They were buy one get one free for $3.00.  They are half bagels, basically the texture of a bagel but the size of an English muffin.  I had one for breakfast with my Greek yogurt and they were really good for only 110 calories.

Donuts are a no, glazed, filled and creme are usually words to steer clear of.  Eat healthy, my friends, and set the pace for a day with healthy fuel for your body!

Dude...Ranch!!

I love 75% of my food with ranch dressing.  At some restaurants I've been tempted to spoon ranch like soup.  That buttermilk base, those calories are soooo high with each tablespoon but oh mah' word does it taste good.  If you fall in the same boat as I do please have a seat.  If you don't what I'm going to tell you will knock you down.

I just made ranch with 30 calories for a normal 2 tablespoon serving.
Wait- it gets better...
It also has 1.25 carbs and 3g of protein.
Hear those fit angels singing?

All you need is 1 packet of ranch dressing mix (I used Hidden Valley Buttermilk for $1.42) and two Oikos PLAIN Greek Yogurt cups ($1/each).  Kroger has the same yogurt for $.80 but I just happened to be in Wal Mart.

Add the yogurt to a mason jar or another container.  I bought a 2c. Ziploc Twist'n'Seal while I was at Walmart.  Then pour your ranch dust in the container and mix together.

I was a skeptic.  I thought meh- if its even edible I can make the change since its saving all these calories.  I was so surprised that it was not only edible but it was SO GOOD!  Mine was a little thicker which tells me I can use it for a veggie dip.  And if you eat your salads like I do by dipping the fork in the dressing then stabbing your salad you will be good to go! Clings to the fork and what great flavor.

You're welcome.

Water

• Zero calories
• Good for your skin
• Flushes toxins
• Cleanses organs & systems
• Cold water boosts metabolism
• Decreases water retention
• Minimizes cravings
• Decreases appetite

So why are you wasting calories on crap?
Or if you’re drinking something calorie free that isn’t water you do realize diet cola is still in the fats/oils part of the food pyramid, right?
Nothing beats water.  I drink at least 8 oz before each meal to help decrease my appetite.
Sometimes I get tired of the lack of flavor to water so I have about 4 different flavors of liquid drink enhancer in my purse. 
                      
I usually get the store brands, both our local WalMart & Kroger have a good selection of flavors for about $1-1.50 cheaper than Mio.  I like the Black Cherry from Walmart with the extra energy and the Strawberry Watermelon from Kroger for a summery taste.
This also helps entice the kiddos to drink more water because they get to pick their flavor (NOT the energy one!). 
Make it your goal this holiday weekend to drink more water to help your brain, skin and thighs because honestly, that mayonnaise based salad isn’t so good in 100* temperatures and goodness knows what exactly is in those hot dogs.

Diabetes, Calories & Carbs

There are two different types of diabetes but it is very important for BOTH types to watch what they eat. The following suggestions are for adults who are diabetic.  Children follow different guidelines.

Type 1:
You should eat around 16 calories/pound a day.  For simplicity's sake if you weight 100 lbs, you should eat around 1600 calories a day.  If you are bigger or have more muscle you would need more calories to keep your body functioning.  The bigger the person, the more calories it takes to operate that body.  It is important to eat the right calories.
With gas prices, many are trading their gas guzzlers for smaller, more efficient cars.  Counting calories and eating right will help you trade in your calorie guzzler for a more efficient self! =)

Type 2 (Most common) :
Your diet is similar but sets mostly within a 1,500-2,00 calorie intake per day.

The science:
Carbohydrates, protein and fats are the 3 basic nutritional food groups.  If you are given any of one these nutritional group's numbers you can figure out how many calories.

For every 1g of carbs or protein there are 4 calories; 10g carbsx4= 40 calories.  

For evey 1 g of fat, however, there are 9 calories; 10g of fat= 90 calories.
(For your reference, there are 3,500 calories in one pound.) 

• Carbohydrates
• Food that can be broken down into sugar
• Cause your blood glucose level to rise
• Milk, starches (like pasta, bread, rice, white potatoes, cookies) and fruit are the top 3 carb rich foods.
• For every 1g of carbs there are 4 calories. 
• Half your calories should be carbohydrate calories.
• If you are on a 2000 calorie diet, 1000 calories should come from things like yogurt, 100% whole wheat bread, apples, or milk.
• 1 slice of sheet cake with icing gives you 300 calories! That is 1/3 of your daily allowance!
• Ask yourself: are these useful calories? Definitely not.
• 1 slice of angel food cake only has 30 carbs = 120 calories.  
• Always pair your carbs with other healthy foods.  
• One 12oz can of (most) regular soda uses 45 carbs you have used 180 calories for no nutritional value.  Most people switch to a sugar free/diet soda but I'll cover the dangers of artificial sweeteners in another post.

It is recommended to start with non-starchy fruits and veggies when sitting down for a meal. I found a list of them from Diabetes.org that can be found here. A quarter of your plate should be dedicated to a meat (or substitute if you are vegetarian) and the last quarter can be used for starchy carbs.

Whatever you do, do not skip meals.  I remember my grandfather always having a Werther's Original with him and some peanuts in case he went too long without eating.


Some superfoods for diabetics: 

• Beans (navy, black, pinto, white...) though they are a starchy vegetable they also serve as a great source for protein! 

• Sweet potatoes are one of my favorites even though I am not a diabetic.  This is one of the starchy vegetables that come loaded with vitamin A and fiber. 

• Dark leafy greens

• Tomatoes

• Berries (covered in sugar is counterproductive!)

• Citrusy fruit like lemons, grapefruits, and oranges.  I've never met anyone in my life that eats lemons.

• Nuts 

• Whole grain.  Read the label on that one.  It may be advertised as whole grain but check the ingredients list!

Here is a general food list wherein each item contains 15 grams of carbohydrates.Please don't eat the items I put a line through.  Diabetes.org shouldn't have included those on there!

• 1 small piece of fresh fruit (4 oz)
• 1/2 cup of canned or frozen fruit
• 1 slice of white bread (1 oz) or 1 (6 inch) tortilla
• 1/2 cup of oatmeal
• 1/3 cup of pasta or rice
• 4-6 crackers
• 1/2 English muffin or hamburger bun
• 1/2 cup of black beans or starchy vegetable
• 1/4 of a large baked potato (3 oz)
• 2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes
• 2 small cookies
• 2 inch square brownie or cake without frosting
• 1/2 cup ice cream or sherbet
• 1 Tbsp syrup, jam, jelly, sugar or honey
• 2 Tbsp light syrup
• 1 cup of soup
• 6 chicken nuggets
• 1/4 serving of a medium french fry