Sunday, November 15, 2009

Holiday Temptations

It's coming - the yummy meal for Thanksgiving and desserts you typically don't include in your every day diet. These are some ways to make holiday baking a bit healthier, without feeling deprived. Found a great article that I wanted to share, for those of you that get to cook next week - hope you enjoy it!

When cooking Bread Puddings and Fruit Breads:

Use This: Mini-muffin pans
Not That: Souffle' or baking dishes - it's automatic portion control!
Just don't forget to adjust baking time :)

In puddings and Pudding Pie Fillings:

Use This: 2% Milk
Not That: Heavy cream. This swap saves 700 calories per cup (about an hour and a 1/2 of high cardio boot camp!!!) It will still have a nice, rich body, but so much less fat

In Fruit Pies:

Use This: Half the Sugar
Not That: All the sugar. For every cup of sugar you don't use, you will save 744 calories (Approx 1 hr and 40 mins of boot camp!!). It doesn't change the chemistry of the pie, so you can go as low in sugar as you like.

In Cookies and Crusts:

Use This: Half whole-wheat pastry flour and half all-purpose flour.
Not That: Just all-purpose flour. Whole wheat has 12 grams of filling fiber in every cup.

In Brownies, Chocolate Cake and Fudge:

Use This: Three tablespoons of cocoa powder
Not That: One ounce of baking chocolate. Substituting cocoa powder peels off 85 calories and 13 grams of fat!

In Cheesecake:

Use This: Part-skim ricotta cheese
Not That: Cream Cheese. You'll double the amount of hungar fighting protein and cut the fat by close to 60 grams for each cup you use. It's much less heavy and caloric than cream cheese

In Brownies, Cakey Cookies and Fruit Breads:

Use This: Pureed Pumpkin
Not That: Oil. Pumpkin Puree keeps baked goods deliciously moist, and for every 1/2 cup you sub out, you'll save more than 900 calories (Approx 1 hr 45 mins boot camp!!) and 100 grams of fat!!!

- Article from Womens Health - Dec 2009

Thursday, November 12, 2009

Hungry Girls Lord of the Onion Rings

So every now and then we all crave comfort food...but don't want to blow what we have done at boot camp. Thank you Jolene for sharing this recipe with all of us...I can't wait to try it!!! She said it's amazing!

1 large onion
1/2 cup Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

Yields: Makes 1 humongous serving

Preheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One “breadcrumbs” into a small dish and mix in salt, and any optional spices you like.
Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the “breadcrumbs” (give each ring a shake after the egg bath).
Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

Chicken Enchilada Soup

Thank you Rhonda for this recipe!!
This one requires the Homemade Gourmet Chicken Enchilada Soup Mix packet - and I have no idea who sells that around here ~ but she says this one is really yummy!

1 Homemade Gourmet Chicken Enchilada Soup Mix
1 14.5oz can diced tomatoes
1 cup milk (I would use skim)
4 cups water
1 12.5 oz can dicked chicken or 1 cup cooked chicken shredded (optional)

In 2 quart (or larger) stockpot, combine soup mix, diced tomatoes, milk and water.
Bring to a rolling boil over medium high heat, then reduce heat and simmer 15-20 minutes, stirring occasionally.
If desired, add cooked chicken and heat through - about 5 mins.
Serves 8

Tuesday, November 10, 2009

Why weight train?

The NUMBER ONE way to prevent osteoporosis is through resistance training!
Muscle training helps you lose body fat.
Muscle training helps muscle coordination.
Muscle training is good for the cardiovascular system.
Weight training raises you BMR which means you burn fat even while your sleeping.
Weight training helps the body regulate hormone production.
Resistance training gives you energy.
Resistance training decreases the risk of developing adult onset diabetes
Resistance training increases the HDL (THE GOOD blood Cholesterol)
Weight training does NOT make women have big muscles, just toned ones.