Maple-Dijon Broiled Salmon

If there is one source of lean meat I could eat every day, I would definitely choose salmon. It is so good for you, and the great part about it is you can cook it in so many different ways.

Ingredients:

• 1 (1 ½ pound) Atlantic Salmon Fillet
• 1 Tbsp Dijon mustard
• 1 Tbsp pure maple syrup
• ½ t. salt
• ¼ t. ground black pepper
• Garnish: Lemon slices, chopped fresh parsley

Instructions:

Preheat broiler. Line a rimmed baking sheet with aluminum foil. Place salmon on prepared baking sheet. In a small bowl, combine mustard, syrup, salt, and pepper. Broil, 5 inches from heat, for 6-8 minutes or until desired doneness. Garnish with lemon and fresh parsley.

 

Lean Protein

Meat is essential not just for weight loss, but for keeping a healthy lifestyle because some meat are low in fact and packed full of protein. Not all meat is created equal, so it is important that you eat more fatty meat in moderation. Fish and chicken are two kinds of meat I love to eat on a weekly basis, although I do like to enjoy a good steak once in a while, I enjoy sticking to lean meat so my meat doesn’t stick on me J! Here are other options of lean meat you can start to add into your diet.

A few weeks ago my husband and I went to Outback because I wanted a steak. As I was looking at their menu (because I had not been there in quite a while), they have a little symbol next to certain items. The key at the bottom of the page tells you, you can ask for your steak and veggies not to be cooked in butter. Although not all restaurants will have that little symbol it is important to remember you can ask to have your dish served the way you want. Many restaurants hide the fact they drench your steak and veggies in butter, which completely reverses your point of trying to order something healthy. So moral of the story is, don’t be afraid to ask.

Eclair Cake

 

One thing I cannot go without are sweets. Although I do believe in healthy eating, I also believe in moderation. I have seen in my own life when I restrict myself from eating sweets, I tend to crave them even more. So when you want your favorite treat, is it okay to indulge once in a while.  Click here to read an interesting article on kids and sweets.

Ingredients:

• 1 box of graham crackers
• 2 French Vanilla pudding (as prepared on the box)
• 1 small container of Fat Free Whipped Cream
• 1 box of chocolate pudding (as prepared on box)

Instructions:

Use a 13×9 baking sheet and layer one layer of graham crackers on the bottom of dish. Fold whipping cream French vanilla pudding, and layer that on top of graham crackers in dish. Add another layer of graham crackers. Add the last bit of vanilla pudding. Add one more layer of graham crackers. Top it off with the chocolate pudding and refrigerate for at least 3 hours before serving.

Fat… Good or Bad?

When we hear the word fat, we usually think of it in a negative connotation. I want to put this to rest. Don’t get me wrong there is such thing as bad fat, however, there is such thing as good fats too. These good fats are called, unsaturated fats. These are broke down into two different types: Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol. These fats can be found in foods such as fish, nuts, olive oil, and dark leafy greens.

Bad fats are also known as saturated fats, and these are artery clogging, heart disease promoting- kind-of fats. These are found in processed foods, and a good rule of thumb is the less color something has, the more it has been processed, thus increasing the likelihood of those particular foods containing saturated fats. Here is an interesting article relating to whether cheese is a good or bad thing within your healthy “diet.”

                                                 

White Chili…Yum!

One thing I love about soup is it not only tastes good, but it helps you feel full, longer. This next recipe has a lot of ingredients, but I promise it takes no time at all! Try it out and let me know what you think!

 

Ingredients:

• Cooking spray
• 1 T. vegetable oil
• 1 lb. skinned, boned chicken breast halves (chopped) (I cooked my chicken in the crock-pot covered with water all day and the put it together in the afternoon)
• ½ c. chopped shallots
• 3 garlic cloves, minced
• 1 (14.5 oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
• 1 (14 ¼ oz) can fat-free chicken broth
• 1 (11oz) can tomatillos, drained and coarsely chopped
• 1 (4.5 oz) can chopped green chilies, undrained
• ½ t. dried oregano
• ½ t. coriander seeds, crushed
• ¼ t. ground cumin
• 2 (16 oz) can cannellini beans or other white beans, drained
• 3 T. lime juice
• ¼ t. pepper
• 9 T. (4 oz) shredded reduced-fat sharp cheddar cheese

Instructions:

Coat a large saucepan with cooking spray. Add oil; place over medium-high heat until hot. Add chicken; sauté 3 minutes or until done. Remove chicken from pan; set aside.

Add shallots and garlic to pan; sauté 2 minutes or until tender. Stir in tomatoes and next 6 ingredients (tomatoes through cumin).  Bring to boil; reduce heat, and simmer 20 minutes. Add chicken and beans; cook 5 minutes or until thoroughly heated. Stir in lime juice and pepper. Ladle into bowls. Top with cheese. (If you want to make it a little healthier you can leave out the cheese) You could also at avocado to put on the top instead of cheese as well.

Food to Maximize Your Workout

Since I am training to run a half marathon, I have been reading up on what foods can help me maximize my workout. The Mayo Clinic Staff wrote an article that explains what foods and methods can help you achieve your maximum potential.

Here are the five things they list, and then you can go online and read more about each one. 1)Eat a healthy breakfast 2)Size matters 3)Snack well 4)Eat after you exercise 5) Drink up. If this is not enough for you, here is another article that lists food to help you lose weight and feel great!

Top Ramen is NOT Just for Poor College Students

As a fairly newly- married college student, money doesn’t seem to come around like it used to when I was single, so there is a lot of Top Ramen laying around in our house. My husband loves it, but I would rather have something else if I had the choice. This recipe not only can help you get rid of the Top Ramen you have laying around, but IT IS ABSOLUTELY AMAZING, and the best part is, it’s good for you! So try it out and tell me what you think!

Napa Cabbage Salad

Ingredients:

• 2 heads chopping napa cabbage
• 3-4 cooked and chopped chicken breasts (best on the grill but can be done any way)
• 5-6 chopped green onions
• 1 bag sliced almonds
• 1 pkg. crushed ramen noodles

Dressing:

• 1/3 c. oil
• ¼ c. splenda
• ¼ c. Apple Cider Vinegar
• Ramen Noodle seasoning packet (chicken)

Instructions:

Combine all dressing ingredients together and let it sit for about 30 minutes. Add the chicken, onions, almonds, and noodles into the lettuce and pour the dressing over the top. Add salt and pepper to taste. Enjoy!

Snacks on the Go

My husband and I like to travel, and when we are on the road it can sometimes be hard to make good decisions when you just want something fast and convenient. Click here to view the full article of healthy snacks to choose when you are on the go.

Best picks would include: a small bag of plain pretzels, a small bag of peanuts and almonds, whole wheat crackers with peanut butter, and low-sugar dry cereal. For other healthy snack ideas take a look at this website, they have a lot of great snacking options for on the go.

Spicy Chicken Salad Recipe

This recipe is an old family favorite. For those of you who like pasta and spicy food, this is a fun and healthy twist I think you will like.

Ingredients:

• 1 head of romaine lettuce (washed and dried)
• 1 box whole wheat spaghetti (cooked al dente- with a little bit to it still)
• 4 boneless, skinless chicken breasts
• I  4 oz. jar of mandarin oranges (optional)
• slivered almonds (optional)
• green onions (optional)
• La Choy noodles (optional)
• Sesame seeds (optional)
• Bangkok Padang Peanut Sauce (you can find it in the oriental section of any grocery store)
• 1 tbsp water

*Makes 4 servings

Instructions:

I prefer the chicken cooked on the grill, but if you do not have a grill place the chicken on a cookie sheet and cover with foil. Cook for 45 minutes at 375 degrees. While chicken is cooking assemble the salad by placing the lettuce on the bottom. Next place the whole wheat pasta on top of lettuce.

When chicken is cooked, let it sit for 10 minutes after you take it out of the oven. Once it has sat, you can slice the chicken into ½ slices and place it on top of the noodles. Finally, place the rest of the optional ingredients on. I like all the above on my salad, but you can pick and choose what you want. Mix the Peanut Sauce with 1 tbsp of water until it is desired thickness (this dressing is pretty spicy so sometimes I add milk to it to thin it out and calm it down a bit). Drizzle the dressing on top of your salad, and finish with sesame seeds. Enjoy!

A Diet for Better Energy

Work, life, friends, family, and school can cause too little sleep, too much stress, and too little time. No matter how busy you get, you should never cut corners when it comes to eating healthy. We would never just put any kind of gas into our cars, we want quality gas that will help our car to function properly and longer. Just like gas, we do not want to put just any kind of foods into our bodies.

A registered dietitian from Cleveland said, “I always recommend three meals and three snacks a day and to never go over three to four hours without eating something.”

Society today has a warped sense of food. We need to stop the extremes (of eating too much or too little), and just listen to our body. A healthy diet will allow you to lead a happy life. Let’s change the way we think about food!