WINNERRRRRRR.

Today is the day peeps. 
Random.org chose #109 Congrats to Kimberly @ I'm Not Done for winning this month's February Favorites Mix Giveaway!! Email me at megolina21 at gmail.com with your info, so I can send your goods to you!! :)

Thanks so much for all of the entries. Your comments made me smile, and I love that I've come across MORE fantastic blogs to stalk read. I hope you all have AMAZING Valentines Days with your special ones, and I LOVED reading what everyone actually likes about February. I think most of us are just glad it's closer to spring...Great minds think alike!

As I mentioned yesterday, I made black bean salsa, and the easiest chicken EVER for our super bowl party. My fabulous sister, Lindsey, told me how to make this chicken last week so I thought I'd give it a shot.

Crock Pot Salsa Chicken

Ingredients:
4-6 Chicken Breasts
1 Packet Taco Seasoning
1 Jar Salsa
Directions: Combine all ingredients in a crock pot and cook on high for 6-8 hours. Shred chicken when done. 

No, that is not a joke. Tell me that isn't the easiest thing you've ever seen in your life. SO easy. Super healthy, and really really tasty. Make this. You will be so glad you did. I also made some Black Bean Salsa. Which I LOVE. Both of these menu items are so versatile, and can be used a ton of different ways. People were eating them wrapped up in a burrito, over chips, by themselves, as a salad. My method was tons of greens, and then chicken topped with some black bean salsa. It was yummy!

(Sorry for the ultra red photos...apparently my kitchen has crappy lighting.)

 We had lots of leftovers, which is the best part of making lots of food, and so I went for round two for lunch today. 

Shredded romaine lettuce, steamed carrots and broccoli, salsa chicken, and a scoop of black bean salsa. I thought it was even better today, since the flavors had set in a little more. It was really filling, and had lots of protein and fiber. I feel like this chicken might be come an easy go-to meal for me.


What is your easiest go to meal? I love anything that can be prepped in a crock pot or steamed in the microwave when I don't have time to cook. I also love oatmeal because it's so quick to make and very filling. Do you cook with the crock pot? I absolutely love it. Something cooking my dinner, so it's ready for me when I arrive home. YES PLEASE. It's like having my own maid...sort of...

I heart guiltless chips and salsa. The best snack EVER.

OK, so maybe I'm over exaggerating a little bit. I tend to do that from time to time. BUT, this is seriously so quick, easy, and TASTY. Who doesn't love the endless bowl of chips and salsa? Unfortunately that love can present some problems.

1) Because they usually come either in bag form if you are at home or bowl form if you are at a restaurant there is NO portion control. Everyone tends to underestimate how much they are really eating.

2) They are so good, but they are SO not filling.
3) They aren't your meal. They make makeup the caloric amount of what your meal should be, but they are usually just the appetizer or a snack. You are usually hungry when you eat chips and salsa and you want to just keep eating because you are hungry!
3) They are high in calories. The salsa isn't, but the chips unfortunately are.

 So what's a salsa lovin' snacker to do? 

Let me tell you.

Guiltless Chips and Salsa

1) Get yourself a whole wheat tortilla. I used my favorite La Tortilla Factory Low Carb Whole Wheat Tortilla. I swear they should be paying me in mountains of tortillas for the props I give. You are welcome La Tortilla Factory! Turn your oven on broil. Spray a cookie sheet. Place your tortilla down on the sheet.

 2) use a pizza cutter to cut your tortilla into strips as big or small as you'd like. Spray the tortilla slices with a quick spritz of non-stick cooking spray. This helps them to crisp up.

 3) Stick them in the oven on the top rack until they are nice and crispy. Be careful not to let them burn.

4) Pop them out of the oven and serve along side your favorite salsa.

 

Yep. That just happened. THAT quickly. They taste SO dang good and they are an awesome alternative to fat filled tortilla chips. This entire portion is about 120 calories, 8 grams of protein, and 12 grams of fiber. Hello...amazing. Not only that, this snack is completely portion controlled. My tortilla makes about 24 chips. I PROMISE you will love this. 

As I was eating it I was dreaming about how good it would have been with my healthy black bean salsa. Next time!

Do you love chips and salsa? I don't know how you couldn't. I hope you all have great plans for the weekend! I love Fridays!!

It's a "Fit Friday" along with some Super Bowl Snacks

Oh the Super Bowl. Aka: The food fest that brings out the football player sized appetite in all of us. I'll be honest when I say I watch the super bowl for two things. The half time show and the commercials. I also enjoy prepping some game time eats for whoever happens to be in the viewing crew. I love to cook for parties, and I think the Super Bowl is definitely one of those times when food is required. If you are looking for some healthy dishes that you can add to your menu for the weekend some of my favorites may help...

Main Dishes
White Bean Chicken Chili 

Vegetarian Chili

 

Super Easy Whole Wheat Pita Pizza's  

Crock Pot BBQ Chicken Sandwiches. Great for a crowd. 

Side Dishes

Oven Baked Sweet Potato Fries

Black Bean Quinoa Salad

Black Bean Salsa I could drink this stuff. I really could.

Desserts

Beautiful English Trifle

Whole Wheat Blondies

Low Fat Zucchini Cookies...just make these already...Trust me.

Hopefully those give you some ideas of healthier food options for the big party! 

Check out my Fit Friday's GUEST POST on Sweet Treat's and More! I give some healthy recipe substitution tips, and a hard core circuit work out! Kristy's blog is so awesome. She has some incredibly good recipes that will make you want to bake all day long!!

If you haven't entered the February Favorites Mix Giveaway you've still got time. 

Are you a Steelers Fan or a Packers fan? I honestly don't care who wins. I'm more concerned about making sure I don't miss The Black Eyed Peas Half Time Show. I LOVE them. Did you know I danced on stage with The Black Eyed Peas One time? Sweet huh?  Do you have any delicious recipes you are cooking up for the big game day? I'd LOVE to hear what you're making!

Feeding a Healthy Army: How To Cook Healthy For Large Groups

Feeding a large group of people can be hard work. I think this is why people tend to resort to the easy-to-cook foods that aren't so healthy. Casseroles with cheese and potatoes, boxed meals of processed foods, and mass quantities of carbohydrates (rolls, chips, sweets) tend to be the go to food options. I was in charge of food for our Lake Powell Trip and you better believe I was NOT going to let the processed food fairy blind my eyes because of the task at hand.

We had about 30 people go, and I wanted to do EVERYTHING I could to make the meals delicious and healthy. You see, I like food...and I know that there IS a way to eat healthy and have it taste great. Guess what? The food went over great! The menu went as follows...

Day #1
Breakfast:
cold cereal (I bought a mix of healthy cereals and dessert cereals so everyone was happy)
fruit
low-fat pumpkin chocolate chip muffins

Lunch:
Cold cut sandwiches/wraps
(I brought Whole Wheat Wraps Wheat Bread, and White Bread so everyone was pleased)
Lots of different veggies/cheese/and spread for variety
Veggies and hummus
Grapes
Pita chips/regular chips

Dinner:
Individual Pita Pizza's
LOTS of different toppings (pesto, tomato sauce, canadian bacon, pepporoni, pineapple, olives, green peppers, red peppers, etc.)
A big ole' spinach salad for the side
cut up cantaloupe

 

Day #2
Breakfast: Baked French Toast
A huge fruit tray (watermelon, cantaloupe, grapes, strawberries, bananas, etc.)
fruit dip
orange juice and milk

Lunch: I wasn't in charge of this meal, but it was bbq pork sandwiches with fruit and veggies fresh from the garden!

Dinner: Chicken Chalupas in the crock pot (I'll have to post this recipe. So good.)
Black Bean Salsa
Chips
Whole wheat tortillas/flour tortillas
regular salsa & mango salsa
chopped lettuce
chopped tomatoes

 

Day #3
Breakfast
Pancakes
eggs
bacon (not my favorite, but a crowd pleaser)
fruit tray (same fruit as day #2's breakfast)
fruit dip

Lunch:
Leftover pizza's
cold cut sandwiches/wraps
apples
veggie tray and hummus

Dinner:
White Bean Chicken Chili
corn bread (use a fat free mix here)
oven baked sweet potato fries
spinach salad with apples/craisins/feta/chopped nuts

Day #4
Breakfast:
Cold cereal
Cinnamon Rolls
bananas

Lunch:
Leftover everything!

So...these are my tips for you when trying to feed a group in a healthy manner...
- Choose dishes that are not so cheese/cream/fat based, and that give your crowd options. For example...with the sandwiches/wraps, pizzas, and the chalupas I give people a "build your own" method to go by. This way if people HATE wheat bread you aren't forcing it on them. However, you would be surprised at how MOST people go for the healthy options.
- Always provide a lot of fresh fruits and vegetables. They will get eaten. Bottom line. All the fruit was always gone. All the veggies got snagged as well.
- A huge, healthy, side salad is a great option to help those who want some good nutrients to get them in.
- Remember that food can make events fun, and you don't want to make those who you are feeding feel like they are at fat camp. I still bought some candy/chips/and treats for everyone to snack on. BUT I was sure to include a LOT of healthy snacks too...pita chips, almonds, trail mix, apples, bananas, dried fruit, pretzels, etc.
- Be sure that you have options. When you are feeding a large group the best way to be sure everyone gets fed is to make sure you have a bit of variety in your meals. I always try to have some sort of protein, a carbohydrate, and at least one fruit and vegetable. This way everyone can at least find something they like.

Do you have any healthy meals you like to prepare when you are cooking for a large group?

Quick Chicken Quesadillas

So...I know I promised coming back with renewed vigor, and I still fully plan on it I promise. But, I'm in AZ with the fam right now, and much playing has been in order. Where there is much playing there is little blogging. One night we were in a rush for dinner and so my mom and Linds decided to whip up some quick chicken quesadillas for us. So easy. So good. They prep work went as follows.

-Grab yourself a whole wheat tortilla. My favorite brand is the La Tortilla Factory brand. My mom has had a hard time finding these, so FYI if you follow the link I posted on the blog post about the tortillas you can look on thier website and find the store closest to you that sells them.

-Heat up the tortilla and put a little bit of cheese on it. (you really don't need much)

-Shred up some Costco canned chicken. (I was skeptical about this at first...but it was good, I promise! AND a great way to get some easy lean protien.)

-My mom had made a batch of her healthy Black Bean Salsa, so I put a heaping spoonful on top and call it good. It's SO flavorful! If you don't have the time to bust out the salsa recipe grab one of your favorite fresh salsa's from the store. (Costco's mango salsa is SO good!)

Ole!

Happy Cinco de Mayo!! Celebrate the healthy way...

Guacamole is delicious, yes, it's true. However, although it's higher in good fats, it can still be pretty calorie packed.

Try this equally as delicious guacamole swap-out.

Healthy Edamole

3/4 cup frozen edamame thawed and shelled

3 TBS water

1 TBS of olive oil or avocado

1 TBS fresh lemon juice

1/4 tsp kosher salt

1/4 tsp hot pepper sauce

1 garlic clove, halved

Directions: Combine all ingredients in a food processor and combine. Chill until serving.

Serve with some delicious baked tortilla chips, or served on top of a spicy black bean burger.

This recipe makes 8 (1.6 oz) servings. Each serving has 74 calories, 5.1 grams of fat, 3.9 grams of carbs, 1.4 grams of fiber, and 4.2 grams of protein. (I think you could even try taking out the olive oil/avocado to reduce the fat & calories even more.)

Need some other mexi-fab options?

Here you are...

Black Bean salsa

Quick Chicken Quesadillas

Creamy Chicken Enchiladas

you can even have a looksie at last years Healthy Cinco De Mayo suggestions.

Feeding An Army & Crock Pot Chicken Chalupas

I mentioned yesterday how much I loved my trip to Lake Powell. I also mentioned that we had 40 people that I planned food for. Many people think that feeding a large group means immediately resulting to frozen pasta dishes and pizza, with lots of potato chips and packaged cookies. I get that those are easy options, and sometimes in big groups the easy option wins out. However, maybe the following tips can help you think in quantity AND quality.

1. Include a fruit tray or a veggie platter at EVERY meal. Even if your "veggie platter" is nothing more than a big bag of baby carrots and some hummus. If you don't want to cut up your veggies yourself, purchasing a tray at Costco or your local grocery store is really easy to do. We had a fruit tray or a veggies out for every single meal in Powell and they ALWAYS were scarfed up!

2. Use a crock pot. It is easier to cook for a crowd when you don't have to be a slave to the kitchen all day. One of the recipes that I make every year in the crock pot are chicken chalupas. This recipe makes a lot, but I doubled it. People then have the option to put this chicken over chips, in a tortilla, over salad, or on its own. It is SO tasty!

Crock Pot Chicken Chalupas

4 lbs. cooked cut up chicken

2 large onions diced

3-4 cloves of garlic

3 - 28-ounce cans crushed tomatoes

2 – 7 ounce cans diced green chilies

3 - 151/2 ounce cans pinto beans

2 cans black beans

1 1/2 Tablespoons oregano flakes

1 tablespoon cumin

Cook chicken in crock pot, add remaining ingredients (mix tomatoes, garlic and onions in food processer )

Mix together and cook in oven at 325 degrees in a large roster for 2-3 hours, or crock pot for 3-4 hours. Squeeze lime juice in before serving

I also served this with diced tomatoes, avocado, shredded lettuce, shredded cheese, salsa, sour cream, black bean salsa, and any other toppings you may want.  This stuff is SO GOOD, and it keeps really well too. 

3. Give "create your own" options. One of the hardest parts of feeding a large group is attempting to please everyone's tastes. For lunches I always have several different kinds of lunch meats, cheeses, wraps, bread, toppings, and even lettuce for lettuce wraps. It is amazing to me that people really do usually go for the healthier options. Even with the chalupas, people have the option to make salads if they wish to avoid all of the extra chips and tortillas. 

For one of the dinners I had everyone assemble their own pita pizzas. These are so easy, healthy, and portioned perfectly. These are great for kids as well because they love to get involved on making them! When kids are involved in the cooking and creating process they are far more likely to eat their food! 

4. Have a good mix of healthy and not so healthy snacks and treats. You may want to eat perfectly healthy, but that doesn't always mean everyone else does as well. Moderation is a good thing, and having a good mix of healthy treats with some others sweets is OK. Once again, if you provide the healthy options, you may be surprised at how people devour them. Along with whatever treats you may have, include nuts, pieces of fruit, fruit leathers, jerky, etc. Not all snacks on vacation need to be covered in sugar and processed to the nines.

Feeding a group can be healthy, and may just require a little creativity. Include as many fruits and vegetables as you can! Keep it simple, keep it healthy, and you will have a happy crowd!

Delicious is spelled: E.A.S.Y.

Sometimes dinner needs to come fast, and it needs to be healthy. Oh...and really easy. It's for night like these that we have recipes like this.

EASY Healthy Chicken Tortilla Soup.

Combine: One can of non-fat refried beans with green chilies.

 Add two cans of Rotel tomatoes with diced green chilies.

Two cans of chicken broth. 

and one can of sweet corn. 

Combine these ingredients and bring the mixture to a boil. Once it boils let it simmer for five minutes and then stir in as much chicken as you'd like. I used two large boneless skinless chicken breasts that I cooked on the grill with some fajita seasoning and then shredded.

Stir the chicken in and heat through. And there you have it. Now, I've had some pretty easy recipes...but come on. That is just about as easy as it could be. I love this recipe because this is all stuff you could have on hand, and you can have this made in about 10 minutes.

I like it all by itself, but you could serve this with some fat free sour cream, sliced avocados, cilantro, crushed tortilla chips, or as a side dish to any mexican meal.

oh...and the nutrition facts...they are unreal. This recipe makes 7 one cup servings.

Easy. Awesome. Delicious.

Umm...let me just take a moment to say I was RIGHT about the bachelor! How awkward was the after the rose follow up though? Yikes.


What is your favorite Mexican Dish? I actually hate all cheesey, authentic mexican food. Most authentic mexican restaurants cook with lard and coat their food in cheese, not exactly the picture of health. They make my stomach hurt.
I DO love tortilla soup, fajitas, black beans, and anything covered in salsa. I am a big fan of the fresh mex salads, (Cafe rio, Bajios, Costa Vida) and I love anything made at home. Chicken enchiladas, mexican chicken, and black bean salsa.  
Is daylight savings time killing you? I'm feeling it. I can't wait to be used to this. I do love it being lighter later!

Sunday Ramblings...and an exercise of the week.

Happy Super Bowl Sunday!! 
I hope your parties, food fests, and naps have been remarkable.
I love the weekend. I really do.

Yesterday morning's boot camp class was awesome.
The girls really pushed themselves. and we were all reaaalll schweaty. A great sign :) I mentioned before that once a week I am going to bring all of the campers a healthy recipe. Well, one of the girls went and bought DARLING binders for everyone to create healthy recipe books from. The sense of community that has come in this class is so fun to be a part of. It reminded me the benefit that come from having a positive support group. It can make all the difference.

Post boot camp and training I went to the gym by my house to get some more cardio in. I needed to burn a few more calories, and I wanted a change in location. (Truth be told I knew there was going to be a Glee Marathon on Oxygen today...what a great way to take my mind of doing cardio.) I wasn't STOKED about being at the gym, but I ran into JANAE, one of my favorite people in this world. We started talking while elipticizing, and she got me through my first 15 minutes before she was on her way out the door. For whatever reason the first 15 are usually the worst, and if I can get that out of my system I'm golden. I ended up with

- 30 minute intervals on the elliptical
- 10 minute intervals on the stairs
- 10 minute sprint back and forth at a 7:30-8:00 pace
Then I did about 10 minutes of core work.

I am a HUGE believer in core work. I had a back injury for about a year that was aggravated by my running, and I couldn't seem to shake it. I went to a chiropractor, sought doctors opinions, and read just about everything I could to try and figure out what in the world I could do to stop the pain I was having. We came to the conclusion that I had a bulging disk and unless I wanted to do some surgery I was going to have to figure out my own remedies.

So...I started getting into core work. I began very basic with planks, stability exercises, balance work, and lots of focus on the trunk and lower body. I have since continued to get creative with exercises that work the core and aren't super boring...Sometimes I get exercise ADD. That, and I'm all about muscle confusion, so I really like to mix it up. The core work made ALL the difference. I have since seen the same phenomenon with many of my clients. It makes sense...your core is your powerhouse. If your core is strong everything else will become easier. Think of a runner with a weak lower back/trunk/abs vs a runner with a tight strong core, or even a mom lifting kids or groceries. A Strong Core = Powerful.

Some of my favorites core exercises are:
Plank Push Ups
Crazy Plank AKA (Up Up Down Downs)
Plank Kickbacks
Weighted Burpees These Are HARD but SO great.
Oblique Plank Twists
Single Leg Squats
Focus on the lower back and abs while doing an upright row with a dead lift
Use a Ball instead of a bench for your exercises like this Chest Press on Physio Ball
And if you are real crazy...and I know you are...try out some Physio Ball Balancing

I have had a few people ask for some video tutorials to show my favorite exercises...maybe...
I, A) hate the sound of my own voice and B) would rather keep the super cool image of what you portray me as in your head untarnished ;) Jk...I'll think about it.

Side Note: Last night we watched the movie, The Boy In The Striped Pajamas...My heart still hurts. It was the SADDEST movie I've ever seen. Has anyone else seen it!?!? 

Did you have a good Super Bowl Sunday? I did :) I watched like 15 minutes of the game and the half time show. That was about all I could muster. I did make some yummy black bean salsa and salsa chicken. (I'll share that recipe tomorrow.) Are you a believer in working your core, and if so what is your favorite core exercise?
Also...you have until 11:59 PM tonight to enter the February Favorites Mix Giveaway if you haven't yet. The winner will be announced tomorrow!

Super Bowl Sunday Success

Superbowl Sunday = Lots of Food. It's just a known fact. It is like Peanut Butter and jelly, like Sigfried and Roy, like ying and yang...you get it. But a day of festive food doesn't have to ruin all the good you've done with your January resolutions. My suggestions for your Super-delish. Super Bowl Spread?

Hummus and Veggies

Hummus is SO tasty and SO good for you and usually rings in around 60 calories for 2 TBS. Not bad if you ask me.

A Fresh Fruit Tray

Scoff if you must, but fruit trays are ALWAYS a hit. People love the natural sweetness, and they are always gone by the end of the party!

If chips are a must...try the healthier chip...PopChips

These are actually quite delicious. Pop Chips are all-natural, contain less fat, fewer calories and you get a lot more chips per serving. Popchips are popped with heat and pressure taking out a lot of the fat compared to potato chips that are fried.

If you are needing a main dish, why not go for some (hearty and healthy)

Why not try some Chicken and White Bean Chili

OR

Pesto Pizza with Butternut Squash

Maybe even some

Parmesean Zucchini Sticks with Smoky Roasted Romesco Sauce

The ever-popular Black Bean Salsa.

Click HERE for the Recipe.

If you are needing something sweet, try a healthier version of Caramel Popcorn.

Recipe HERE.

Give this lighter Chocolate Eclair Dessert a try.

*note with this one you can use fat free/sugar free items for the pudding and whipped topping and it tastes just the same!

Happy Super Bowl-ing!

My Mama Cita's Black Bean Salsa

This is a great healthy recipe that my mom makes. I crave it! It really is so good, and full of fresh healthy veggies! This is great served with any Mexican dish, overtop grilled chicken, with pita chips or whole grain tortilla chips. (You can find these at Costco and they are delicious!)

1 (15-oz.) can black beans drained ad lightly rinsed
1 1/2 cups fresh corn kernals (3 cobs)
2 medium tomatoes, diced into 1/4 inch pieces
1 red bell pepper, diced into 1/4 inch pieces
1 green pepper, diced into 1/4 inch pieces
1/2 cup finely chopped red onions1-2 fresh green serrano peppers (chopped seeds and all)
1/3 cup fresh lime juice
1/3 cup virgin olive oil
1/3 cup chopped fresh cilantro
1 tsp salt
1/2 tsp ground cumin
1/2 tsp ground red chile pepper or pinch of cayenne pepper
*I remember my mom putting avocado in it as well, but for some reason it wasn't listed on her recipe. I'll try to get that figured out!

mix in a large bowl and chill untill serving time.

I don't have exact nutrition facts on this recipe, but from what I could find it should have around 80 calories for 1/3 cup. :)

Ay-ay-ay-ay! What to eat at a Mexican restaraunt

Happy Cinco de Mayo! Holidays are so fun, right? I hope you are going to hit a piniata or eat a healthy whole wheat tortilla to celebrate! If this is how celebrating is done my tortilla eating would deem it Cinco de Mayo every day.

(This is blonde me on the beach in Mexico a few years ago...I don't recognize myself!)

We all know that Mexican food can be SCARY when it comes to calories and fat. Lots of cheese, sour cream, and deep friendness going on. For those of you who are going out to eat tonight at your favorite Mexican Restaurant, here are some tips to health-ify your Mexi meal choices that may help you out.

- Dodge the chips and salsa. I know. Everyone hates hearing this. BUT...for most people those bottomless bowls of chips and salsa are caloric disasters. It's near impossible to stop once you start, and it's really hard to determine how much you've actually eaten because they aren't very filling. Instead of diving right in to the bowl of chips ask to order your meals straightaway and bypass the bowl completely. If you MUST have some ask for a soft tortilla instead of the chips to dip into your salsa. It will fill your salsa craving with a LOT less calories. Once your tortilla is gone, move on. Portion control.

- Go soft not hard. If you are choosing a meal with a tortilla go for a soft shell not a hard one. Hard means deep fried, which means lots of extra fat and calories.

- Pick black beans over refried. Most refried beans at Mexican restaurants are made with lard. Straight up fat. Straight up gross. Sometimes they are prepped with cheese mixed into them and you don't even know it. Again...lots of hidden calories. Black beans are a better choice. They are low in fat, high in protein, and high in fiber. 

- Watch your sides. Smother everything in salsa. It's a low calorie option that has SO much flavor. Sour cream, guacamole, ranch, queso, and other dips can get real scary real fast.

- Choose corn or wheat tortillas over flour if possible. Corn tortillas are surprisingly the lowest in calories of all of the tortilla options.

Some dishes to avoid...Nachos, chimichangas, chalupas, taquitos, chile relleno, (all of which are deep-fried) and "double decker" burritos.

Better choices would be...Chicken fajitas, bean burritos, a grilled chicken or fish dish with peppers and onions (hold the cheese!), or a soft taco. Cheese can get scary with Mexican food REAL fast. Salads can be a good option if you know how to order. Don't just assume that because it's a salad it's healthy. Get your dressing on the side, and ask for low fat dressing options if they are available. Get your salad sans cheese and tortilla strips. Those are just added calories you can do without! Instead of your usual side of rice and beans ask for a side of veggies.

Some Mexican eateries may offer a lighter fare menu. Don't be afraid to ask!

What are your favorite ways to lighten up your mexican dishes? It is possible. Despite all the cheese! Do you have any fun Cinco de Mayo plans?? I will be training this evening, but I will be sure to sing Ricky Martin songs to all of my clients.

If you haven't entered my May Moving Music Mix Giveaway be sure to do it right now!! You have until Sunday May 8th at midnight!

Beware of the buffet...

"Warning: Your eyes are Bigger than your stomach." I think this disclaimer should be posted nearby for any sort of food served buffet style. We've all been there. You go to an event or dinner party where the first thing you see is the 8 foot card table lined with a crisp white linen, and more menu items than The Cheesecake Factory.

You grab yourself a sturdy piece of Chinette paper dishware and forge ahead.

With so many of your "favorites" all in one location, a "little bit" of everything is clearly the way to go.

{...inner monologue...}

I'll take a scoop of that artichoke dip.

The black bean salsa can't be passed up, with the restaurant style tortilla chips; a must.

I'll snag one of those chicken salad sandwich croissants, but just so I can have a taste, and then I'll trash the rest, of course.

I'll load up on the veggies from the veggie tray, cause I'm super healthy. {While slathering them in ranch dip.}

Fresh chocolate chip cookies? Must have one of those.

A rice crispie treat...only for a bite.

Costco cream puffs. Check.

etc. etc. etc.

We all have the best of intentions. "I'll just try a little bit of each of these"...that is what we tell ourselves.

Problem #1: Turns out a lot of the food is usually REAL good. Our "bites" turn in to seconds.

Problem #2: Portion control is thrown directly out the window, and into some deep dark hole for that matter.

Problem #3: We talk...and talk, and talk, and TALK. What do we do while we talk? We munch...and munch, and refill our plates, and munch and graze...and talk and steal 1/2 a cookie...and talk, and go back for the second half...and munch some more.

Problem #4: For the most part, these "buffet style" foods aren't super filling. So, the grazing just keeps on keepin' on. While the calories pile up one by one.

YIKES!

So, what's a party hoppin' girl (or guy) to do?

GO WITH A PLAN!

If you know it's going to be a graze fest of unhealthy foods eat before you go. If you go full you will not graze all night trying to fill your hungry void. Choose ONE dessert, and don't go back for more. It's all about self control here people. In a normal setting one dessert is enough. For some reason when we have a table filled with 10 delicious choices we feel cheated at one. It's allll mental.

If you can't eat before you go, look at your options and pick three things. One of these should be a fruit or a veggie, (sans fatty dipping sauce). Pick your three and don't go back for seconds. Remember to ask yourself if you are full. Don't be a mindless grazer! Again, choose ONE dessert.

It's only when we stop thinking about the food choices that we are making that the calories start to pile up! Be smart. Beat the system!!

Healthy Cooking Essentials & Healthy Zucchini Bread

My love for healthy baking and cooking is something that always seems to come out on Sundays. I have more time, and it seems that I quite often find myself in the kitchen. Whitney asked for a healthy zucchini bread recipe, so I decided to whip out some of the zucchini I had pureed and frozen a few months ago.

 We'll get to that...Whitney also asked...

"Also, as a total culinary novice, what are some essentials you have stocked for baking and cooking in general? Basics? Spices? Frozen? Pretty much, I'm changing the way I eat--this means going beyond pouring skim milk over Honey Bunches of Oats--so any tips would be much appreciated."

I loved this question! I think that changing the way you eat can be so overwhelming, especially when you are trying to make healthy improvements. It's hard to know what is the healthiest options are when trying to revamp your fridge and pantry.
I am not including fresh produce here because that is something that you'll constantly be replenishing. These are more of the items that I always make sure I have on hand. 

In the fridge...
Salsa
Hummus 
Fat Free Ranch Dressing
Spray Butter
Eggs
Skim Milk
La Tortilla Factory Low Carb Whole Wheat Tortillas
Diced Garlic
Low-fat Cottage Cheese
Deli Turkey
Quick Rise Yeast 

In the pantry...
Rolled Oats
Peanut Butter/Almond Butter (I think I have like 6 jars of different nut butter...I love em.)
Healthy Cereal (For me it's Kashi Go Lean Crunch, Special K Protein Plus, & Corn Bran)
Canned Beans - I usually have garbanzo, black, kidney, and white. They are great quick source of protein to put in salads, in soups, pastas, etc.
Canned Veggies - green beans, corn, tomatoes, tomato paste, etc.
Popcorn. A favorite snack of mine.
Tuna
Whole Wheat Pasta (I don't use this a ton, but I like to have it every now and then)
Brown Rice
Quinoa
Biochem Protein Powder
Sugar free hot chocolate
Fat free sugar free chocolate/banana pudding mixes (I use these to flavor my oatmeal)
Raw Almonds
Honey/Agave
Olive Oil 
Ground flax seed/chia seeds (can be added to anything)

In the freezer...
Frozen veggie mixes (Easy to steam and eat, throw in soups, add to stir fry, etc.)
Frozen Eda mame (I get the individual packs from Costo, they are an AWESOME snack)
Frozen Boneless Skinless Chicken Breasts
Morning Star Veggie Patties/Black Bean Burgers
Frozen fruit for protein shakes (strawberries, blackberries, raspberries)
Zucchini Cookies A go to snack for me.

For cooking/baking...
Cinnamon. I use this DAILY. In my oatmeal, protein shakes, over sweet potatoes, in baking. I love the stuff.
Lowry's Season Salt. To spice up eggs, veggies, chicken.
Kosher Salt
Ground Black pepper
Fajita Seasoning
Other cooking spices include: onion powder, garlic salt, cumin, cayenne pepper, ground cloves, oregano, basil...etc.
Non-stick cooking spray - This is a MUST have. This saves tons of calories by not having to use butter or crisco to avoid sticking. It can also be used in place of oil in pans. 
Whole Wheat flour
Brown Sugar
Because I bake for others a lot I always have all purpose flour and white sugar on hand as well.


My go-to Produce...
HUGE bags of Spinach and Broccoli from Costco. Apples, baby carrots, bananas, sweet potatoes, cherub tomatoes, cuties, zucchini, yellow squash, whichever berries are cheapest!

Hopefully that is somewhat helpful! And now for the recipe:

Healthy Zucchini Bread 

(Recipe makes two loaves)

Ingredients:
1/2 cup unsweetened applesauce
3/4 cup brown sugar
1 egg
2 egg whites
2 cups zucchini (grated or pureed in food processor)
1 tsp salt
1 Tbsp cinnamon
1/2 tsp baking powder
2 1/4 cups wheat flour (The wheat flour makes it VERY dense. If you don't like that consistancy you may want to use 1/2 wheat flour 1/2 all purpose flour)
1 tsp vanilla extract
1/2 tsp almond extract
*I do want to note that if you like your breads really sweet you may want to add 1/4-1/2 cup more of brown sugar to the recipe, or add some agave/honey/splenda. It would also be tasty with some chocolate chips mixed in!

Mix together applesauce, brown sugar, and eggs until light and fluffy. Mix in vanilla and almond extract. Add dry ingredients. Mix in zucchini. Pour into two sprayed loaf pans, and sprinkle the tops with brown sugar. Bake at 350 for 40-45 mins. (You can use the toothpick method here.)

Nutrition Facts: Per one slice (Dividing each loaf into 10 slices)

I think it's pretty dang tasty!


What are some of your fridge/pantry staples? Do you find that you panic when these items start to run out? It is amazing how we get so used to our go-to items! Do you like zucchini bread? I LOVE it!

A Healthy Grocery List - Muncher Cruncher Approved

Today as I whipped up my quick and delicious lunch I got to thinking. I have a lot of favorite healthy food items that I swear by. My lunch consisted of a few of these items which is where this train of thought began.

Lunch was simple:
Whole wheat bagel thin with sliced turkey and honey dijon mustard and 1/2 cup of low fat cottage cheese with tomatoes, salt, and pepper. 

 Usually any sort of turkey sandwich I make has spinach and a lot more veggies on it. However, when I went to the store this week they were out of lettuce. Yep. Straight up, 100% out. No romaine, no spinach, no nothing. So annoying...

I am absolutely in LOVE with these little bagel thins. I tried them about a month ago, and I can't even tell you the last time I'd had a bagel before that. Usually bagels come about the size of my head and with about 400 calories right along with it. I'd rather put my calories elsewhere. But, due to the fact that I do think bagels are very tasty, I was delighted to find these little 110 calories delights. They are perfect for sandwiches, are great dipped in soup, and would be awesome made into a little oven pizza.
 
I have clients ask me for different food suggestions all the time. They want to know my favorite brands of this, that, and the other. I am always so happy to share my favorites because finding great food that is healthy and delicious makes me excited. Why wouldn't I want to share it. So...without further a do, my Muncher Cruncher approved shopping list.

Produce:
*Let's be honest. Good fresh produce is AWESOME. This list consists of my favorite specific ways to eat it. It is definitely not all I buy. I can hardly name a fruit or veggie I don't like, BUT keep in mind, these are just my favorites.
- baby carrots
- cherub tomatoes
- baby spinach/spinach (LOVE the huge bag at Costco. Such a great price)
- fresh blackberries/strawberries/blueberries/raspberries to nibble on (frozen for protein shakes)
- apples (I prefer crisp apples so I love fuji, gala, braeburn and honey crisp)
- bananas
- avocados
- Costco mini sweet bell peppers
- Costco broccoli florets (amazing way to take ALL the work out of eating broccoli) 
- Salad Bars (Sometimes it is just more worth it to me to pick up an awesome salad with tons of fresh produce over my buying each item and making my own salad.)

Dairy:
- skim milk
- Almond milk
- Vanilla soy milk
- 0% fat greek yogurt (I like Fage and Chiobani the best. Costco sells a container of Fage at a great price.)
- Eggs (I end up ditching most of the yolks, but egg whites are an AWESOME source of protein.)
- part skim mozzarella string cheese
- low fat cottage cheese

Packaged (dry):
- La Tortilla Factory whole wheat low carb tortillas (one of my favorite products ever made. ever.)
- Whole wheat bagel thins (There are several brands of these. I always get the ones with the lowest calories and highest amount of protein and fiber.)
- Special K Protein Plus Cereal (This stuff is AWESOME. I mix it with other cereals to boost the protein.)
- Kashi Go Lean Crunch Cereal (I try not to over do it on the cereal because most are higher in sugar, but if I do eat it this mixed with the Special K protein plus is my go to.)
- Swiss Miss Diet hot chocolate (They have a sugar free variety as well, but i prefer the diet. It only has 25 calories per serving)
- Ranch Salad dressing packets
- Taco seasoning packets
- Chocolate Muscle Milk Light
- Biochem Vanilla Whey Protein Powder
- Quaker Slow Cook Old Fashioned Oats
- Raw Almonds (I like the Costco bags)
- Brown Rice
- Skippy Natural Peanut Butter

Packaged (refrigerated):
- Costco Deli Turkey
- Costco Mango Salsa
- Hummus
- Kroger brand low fat avocado ranch

Canned:
- chick peas
- non-fat refried beans
- black beans
- Costco all white mean chicken
- Tuna (I actually get the individual servings that come in the pouch)
- Healthy Choice/Amy's/Progresso Light Soups
- Light Marinara/Pasta sauces
- Turkey Chili

Frozen:
- Costco individual Edama mae packets
- Morningstar Black bean veggie burgers
- Chicken Breasts
- Popsicle Brand sugar free fudgesicles
- Vegetable blends (the California mix is my fave)

This is a pretty comprehensive list of the items I have on hand for my meals all the time. Hopefully it will give you some ideas of some new items to try! Do you see any of your favorites on this list? What are your most common go-to meal items?