Easy Salmon

Ruthie — Mon, 15 Feb 2010 07:00:41 +0000

I wish I could tell you that fish was one of my favorite foods, but the truth is for years I forced my self to eat it every so often. I could eat Tilapia or Orange Rough but that was about it. I love raw salmon (sushi) but could never find a way to eat cooked salmon. I kept trying it because it is so good for us. Heather, ate it all the time and convinced me to give it one more try. Well, she was right, I love it now. (It is the new favorite dish at our house) The key for me is to not over cook it and the seasoning.

Below is the easiest and bestest (I know it is not a word, but it is in our house) Salmon recipe.

Ingredients:

Salmon filet Ask the fish monger (don’t you love saying fish monger) to take the skin off for you if you don’t like it. If you leave it on it will come right off after cooking and you don’t waste any fish.

Chef Paul’s Magic Salmon Seasoning (Publix always has it)

Brown Sugar to taste

Directions:

Line pan with foil (easy clean up)

If I buy a whole filet I leave it whole. Place filet on the pan and sprinkle GENEROUSLY with Chef Paul Seasoning. When I say generously, I mean POUR IT ON and then add some more. Then stick your fingers in the brown sugar bag and get a few pinches of brown sugar and sprinkle it over the seasoning. (for a three pound filet I use less than two teaspoons of brown sugar)

Bake at 350 degrees for 13 minutes. (we like it very moist)

I serve this with wild rice or on top of a salad. I always make extra for the next day. It is great cold or reheated.

Health Tip:

You’ve probably heard a lot lately about omega-3 fatty acids. It’s the stuff that makes salmon and some other fish so good for us.

“They’re good for the brain,” said Sue Moores, a dietician with the American Dietetic Association, adding that omega-3s may improve heart health, brain health, fend off cancer and arthritis and reduce inflammation in our bodies. Plants are another source, leafy greens, flax seed and walnuts.

Have you found a healthy way to cook salmon?

Did you know…

Ruthie — Tue, 12 Jan 2010 11:12:20 +0000

Regular physical activity relieves symptoms of anxiety and depression and improves mood. In a study, researchers compared the effects of thirty minutes of walking compared to thirty minutes of quiet rest in forty adults with depression. Both groups showed lower score for tension, anger, and fatigue, but only the exercise group had improved scores on measurements for “vigor” and “well-being.”

Pushing UP

Ruthie — Tue, 12 Jan 2010 02:27:12 +0000

Push ups are a much feared and hated exercise by women, men don’t want to do them and look foolish, but friends they are a great exercise you can do in the privacy of your own home and get a great core and upper body workout.

: Push up

Proper form is key! Below is a website that will help you with form and give you a plan how to get to 100 push-ups (you think crazy today, but it is possible!) They give you a test so you can get a starting point and how to progress. You can start on the wall if you are weaker and eventually get down to the floor.

100 push up challenge

Give it a try and let me know in six weeks where you are at. I am working on mine!

Take one step today to make yourself feel better and healthier.

Have a healthy day!

Healthy Snacking

Ruthie — Tue, 12 Jan 2010 02:22:33 +0000

Everything you have read in the last few years says you should eat small meals and snacks. Eat every three hours they say. I did this and lost 70 pounds in nine months. It keeps my blood sugar even, makes my metabolism work for me all day long and gives me great energy. The problem is coming up with healthy snacks. For me, snacks need to be between 100-150 calories. They say (who are they, you say, well almost everyone you read on the internet or books) you need a little carb, protein and fat with each snack to make them metabolize better in your system. Which means your snack will burn more calories instead of turning in to fat.

So I am going to list some of my favorites and then some I have read about from others:

My top ten:

Yogurt and frozen strawberries

1 cup Strawberry Fit n Lit yogurt smoothie with 1 cup frozen strawberries blended (make it really thick and it is like ice cream)

1/2 cup plain nonfat yogurt with a cup of frozen berries (the berries defrost and give off all this yummy juice in the plain yogurt

carrots, cucumber, tomatoes, ham with some lite Italian dressing and lots of fresh ground pepper (I chop it all up and let it marinate (my kids love this, if you make a lot it will last for several days)
1/2 apple, slice of turkey or ham
cantaloupe and a couple slices of prosciutto (yummy)
Wasa bread (which is a cracker) with light cream cheese and a slice of turkey
six almonds and an apple (I do not eat this often because I always want more than six almonds)
SMART FOOD –light popcorn
1/2 cup light ice cream (you have to measure it!)
black bean salsa and baked chips (recipe will be on the blog next week)

You may notice I do not have a lot of crackers or breads on here. The reason, breads are my weakness, and I do not always have great self control and would just prefer not to temp myself. When I do eat low fat crackers, rice cakes or chips I count them out and put portions in snack baggies. I try to save my starchy carbs for my meals (whole grain bread, rice, pasta, corn, potatoes).

My thoughts on 100 calorie snack packs. I really try to eat whole foods (as close to how they came out of the ground as possible) I really try to keep the processed food down because of the ingredients and they are costly. Recently, I have been having a problem wanting something sweet at night so my (never has been on a diet) husband suggested I get the 100 calorie sweet packs. I gave him my “they are not very healthy” argument and he mentioned neither were the snacks I was wanting to eat. So I bought chocolate covered pretzels and the little cookie with the chocolate strips. I hate when he is right about stuff he knows nothing about!!!!!! They hit the spot at 8:30 p.m. when I want something sweet. I only bring one upstairs so I am not tempted to eat more than one bag. There is no protein, they are processed but they are 100 calories of lick smacking goodness that keep me out of the cabinets and ice cream.

Other people like:

low fat cottage cheese (it is a no go for me, but it is high in protein) with fruit
dark chocolate, the darker the better. Mayo Clinic say 1/2 ounce a day, which is the size of a chocolate kiss, is all you need for blood pressure reduction. If you only eat 1/2 ounce of chocolate you call me and tell me how you do it!
celery and peanut butter (1 tablespoon)
Laughing Cow light cheese and pretzels
light cheese and crackers (I have to measure everything and they put the extra back up before I start eating because I will keep getting a little more–just not worth the risk for me most of the time.)
raisins and other dried fruit (be careful, measure, very high in calories)
canned fruit or applesauce in single-serving containers

Not all of my snacks are carbs/protein/fat proportioned. I do the best I can. Measure your portions when bring crackers or chips home into snack bags and put all the snack bags back in the box for easy portioned snacks. Use the little snack bags and to-go containers and get several snacks ready at one time so you have no excuse when you run out the door.

Please leave a comment of your favorite healthy snacks.

Salsa Chicken

Ruthie — Tue, 12 Jan 2010 01:53:11 +0000

This recipe is modified from allrecipes.com website. My family LOVES it. It is quick, easy and can be very healthy if you use light products.

INGREDIENTS

4 skinless, boneless chicken breast halves
4 teaspoons taco seasoning mix (I use more than this)
1 cup salsa or however much it takes to cover chicken completely (fresh salsa or jarred work well)
1 cup shredded Cheddar cheese (I use 2% mild cheddar and use less)
OPTIONAL TOPPERS (light sour cream, avocado, cilantro, green onions)

DIRECTIONS

Preheat oven to 375 degrees F (190 degrees C)
Place chicken breasts in a lightly greased 9×13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.
Bake covered at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.
Sprinkle chicken evenly with cheese, and continue baking uncovered for an additional 3 to 5 minutes, or until cheese is melted and bubbly.
Sometimes I cook rice underneath it. If I do, I put it on 350 and it takes 45-60 minutes or until the rice absorbs the liquids. I use the directions on the rice for the amount of water to be used. The chicken does not have as much sauce when you use the rice.

Nutritional Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 144 (3 ounces cooked chicken. I do not believe this count includes the sour cream and the cheese is regular)

Total Fat: 6g
Cholesterol: 50mg
Sodium: 433mg
Total Carbs: 3.4g
Dietary Fiber: 1g
Protein: 18g

Black Bean Salsa

Ruthie — Tue, 12 Jan 2010 01:27:58 +0000

Fresh Black Bean Salsa

This salsa is so good for you, healthy all the way around. We eat it with baked chips, as a salad dressing, toppers for potatoes, chicken and on wraps. There is many different versions that you can make.

BLACK BEAN SALSA

1 can black beans, drained

1 can of black eyed peas, drained

1 1/2 cups frozen corn or 1 can of corn, drained

1 bunch of cilantro, chopped

2 teaspoons minced garlic

3 green onions, chopped

1 – 1 1/2 cup tomatoes, cut in small pieces (cherry tomatoes work great, quartered)

fresh ground pepper to taste

1 package dry Good Seasons Italian Dressing or a Light Italian dressing

2 lemons or limes squeezed

white wine vinegar to taste

Optional ingredients: avocado, any color bell pepper, red onion, jalapeno, other types of beans

Instructions:

Drain beans and corn. Mix with all other ingredients. The dressing is purely to your taste. You can just add the white or red wine vinegar, or just lemon or lime juice. If you are in a hurry use bottled Italian dressing. Don’t have black-eyed peas then use any other bean you have in the cupboard. The versatility is endless. IT IS SO HEALTHY!!!!

Nutrition Information

1/2 cup portion

Calories	72.4
Calories from Fat	1.3

Fat	0.14	g	0
			0
		g
Monounsaturated Fat	0.0	g
Cholesterol	0.0	mg	0
	0.0	mg	0
Potassium	0.0	mg	0
Carbohydrate	13.7	g	5
Dietary Fiber	3.1	g	13
Protein	4.1	g	8
	0.0	g

Vegetable Beef Soup–99 calories per cup!

Ruthie — Tue, 12 Jan 2010 01:09:21 +0000

Vegetable Beef Soup Recipe

99 calories per cup

Soup is a winter staple at our house. Low calorie and filling makes me and my family happy.

The key is to use vegetables that your family will enjoy and that you have on hand. Frozen vegetables are a great alternative in the winter months when fresh is not available.

Ingredients

1 lb Ground Sirloin 7% fat

28 oz Jarred Spaghetti sauce (I had some leftover) You could use 2 cans of

crushed tomatoes

1 28 oz can crushed tomatoes

1 lb Frozen mixed vegetables (corn, peas,

carrots, Lima’s, green beans)

1 cup Canned Black beans (leftovers)

2 cups Frozen okra

1 yellow squash quartered and chopped

1 zucchini squash quarter and chopped

1 large onion rough chopped

3 large minced garlic cloves (3 teaspoons)

1 cup of dry pasta (I use small shells)

9 cups of water

2 bay leaves

salt and pepper to taste (I add some Lawry’s Season salt also)

2 shots of Worchestire sauce

2 tablespoon of seasonings (I used Italian, basil and oregano)

2 tablespoons of beef base (bullion) **this makes great soup!

This makes at least 26 cups of soup!

Directions:

Put onion in a large pot and cook until getting soft, (use a little water instead of oil and stir constantly) then add minced garlic and hamburger meat and brown.

Now, easy breezy, add everything else put the pasta, put on the lid, bring to a boil, simmer 30 minutes. Now add the cup of dry pasta and cook 10 minutes. Taste and add any additional seasonings. (basil, oregano, etc.

I love low-calorie soups. I always have some packed up in to go containers for lunches and then freeze the leftovers for emergency meals. (translation: I am tired and don’t want to cook!) When I make a big batch of something for the first time I want to make sure it is as low-calorie as I think, so I have made a Recipe matrix in Excel that helps me figure out exactly the calories, fat, carbs, sodium and protein. Here is the vegetable beef soup.

Vegetable Beef Soup

INGREDIENT	SERVING	CALS	FAT	CARBS	SUGAR	SODIUM	PROTEIN
	IN OUNCES
Sirloin 93/7	16	680	32	0	0	280	92
Spaghetti sauce	28	560	17.5	84	70	3570	14
Mixed Veggies	27	300	0	60	20	425	15
Black Beans	8	210	1	46	2	960	14
Okra	12	60	0	12	4	40	2
Tomatoes	28	280	0	56	35	2030	14
Onion	8	73	0	17	0	0	1.8
WATER	73	0	0	0	0	0	0
Pasta shells	8	420	2	82	4	0	14
Total ENTIRE BATCH	208	2583	52.5	357	135	7305	166.8

OUNCES	# SERVINGS	CALS	FAT	CARBS	SUGAR	SODIUM	PROTEIN
8	26	99	2	14	5	281	6