Whole Wheat Pita's

So, you need an alternative, huh? My darling friend Amy asked what a less expensive version of my favorite flat out wraps would be. I don't have a recipe for the flat out wraps...i'd love to find one though...I'll keep looking. I do however, have a recipe for whole wheat pita's that have some pretty good nutrition facts attached.

Ingredients:

4 cups whole wheat flour

1 TBS dry yeast

1 1/4 warm water

1 tsp salt

Directions:

Preheat oven to 500

Sift together 2 cups of flour and yeast

Add water and salt and mix

Gradually add the rest of the flour into the mix. You may not need all of it. Use just enough to clean the dough off the sides of the bowl. Once this happens stop adding.

Knead the dough for 4 or 5 minutes, until the dough is smooth and elastic. Be careful not to over knead the dough. (You can get creative in your kneading, and add some spices if you'd like.)

Form dough into 10 balls.

On a flat, floured surface roll each ball into a flat 5-6 inch circle, about 1/4 inch thick.

Place on a non-stick cookie sheet and let it raise for 30 mins.

Just before you put it in the oven flip the pita over to the other side.

Bake on the bottom rack for 5 mins.

When the pita's come out they will be hard, but they will soften as they cool.

Store them while their still warm in an airtight container.

You can, cut the pitas in half and stuff them with your favorite salad ingredients, make into a pita pizza, or rip and dip em!

(Original Recipe Found HERE)

Nutrition Facts:

Need an Upper?

Sometimes we get down on ourselves.

Take a little advice from Jessica, and remember how much you love your life. It's healthy for you.

make that a combo meal

Tonight for dinner I had a burger and fries. I actually laughed to myself as I ate it because I realized I can't actually tell you the last time in my whole entire life that I can say I had a burger and fries. Maybe when we used to go to Hardee's with my grandma? I think I was like 6...Are you shocked? Don't be.

My Burger:

A Morningstar Spicy Black Bean Veggie Burger on a Flat out Fold it Wrap with some lettuce and smothered in a bit of salsa. It was SO good. Seriously...wow.

(total calorie count 220, with about 20 grams of protein)

My Fries:

Oven baked sweet potato fries of course.

(total calorie count about 150)

Combined 370 calorie dinner. Not bad! It was super tasty and very filling.

Calories in 5 Guys Regular Hamburger (700 cals) and regular fries (620): 1320 calories!

(This is without ANY additions to it...add mayo you're tacking on another 100 calories. Cheese? 70, Bacon? 80...adds up pretty quickly.

*For all of Five Guy's nutrition info click HERE.

I pick my version...thank you.

Pizza! PIzza!

A pizza post? Indeed. I came across this recipe on Eatingwell.com, and I think it looks really tasty. I think kids would go for it too.

Healthy Pizza Roll Ups

(Photo from eatingwell.com)

Ingredients:

1 8 inch whole wheat tortilla or wrap (might I suggest the La Tortilla Factory Low Carb Tortillas or the Whole Wheat Flat out Wraps)

2 TBS prepared pizza sauce

12 leaves of baby spinach

3 TBS part skim mozzarella cheese

Directions:

Place tortilla on a plate and spread pizza sauce all over it. Top with an even layer of spinach and sprinkle cheese all over it. Microwave on high for about 45 seconds, until cheese is just melted. Carefully roll the tortilla up. Let cool before slicing it into sections.

Nutrition Facts:

Calories: 216.2, Fat 10.1 g, Carbs 20.4, Fiber 10.4 g, Protein 19.3 g

(*These nutrition facts are based on using the La Tortilla Factory Low Carb Tortilla, which bumps up the fiber and protein a TON.)

The recipe suggests that you could make these as far as a day in advance and pack them in a lunch to eat on the go if needed. A great school lunch or even work lunch idea!

"I soooo deserve this."

You've thought it haven't you? I totally have. It is something that I'm actually really trying to work on with myself in regards to exercise. I sincerely believe it is the root of sabotage for many women who are desperately trying to lose weight.

Here is the scenario. See if you can relate, my guess is you probably can.

You have an awesome morning workout session. You put in a good 60 minutes of cardio, and even stay for 30 mins to do some weights afterwords. You feel like you've really worked hard. Way to go you!! (For real...way to go!)

Total Calorie Burn: 750 calories

You go home to eat lunch and make your normal turkey sandwich on whole wheat bread packed with veggies. While you're making up your lunch you see a plate of cookies a neighbor dropped off last night looking uber fresh and delicious. You grab one...well yeah...(enter inner monologue: I just worked my tail off. I TOTALLY deserve this. I burned like a million calories.)

Total Cookie Calories: 150

You continue on your day...laundry, work, whatever it is that you do...You make a trip to the store where they are handing out samples galore. Cheese ravioli's, energy bars, cereal, and of course some tasty crackers, (enter inner monologue: these are small bites, I might want to buy this and I have to know if it's good, and duh. I worked so hard at the gym this morning. This basically doesn't even count.)

Sample Calorie Count: 200

Dinner time comes around and you've made a delightful meal for the fam. We're talking grilled chicken and veggies, fresh fruit, and some brown rice. You've also grabbed some fresh whole wheat rolls from the store earlier. (enter inner monologue: this meal is so healthy, and i'll take two rolls since I freaking owned the gym this morning.)

Extra roll: 150 calories

You get dinner cleaned up, and it's time for some Tivo action. The biggest loser is on and you're pretty much one and the same as these fools. You own the gym together...(uh oh...inner monologue is back... Yep, I did that exercise today. I worked DANG hard. In fact...i think i can get by with a lil' scoop of some frozen yogurt since i worked so hard.)

Frozen Yogurt: 200 calories

Ok, so maybe that was a bit excessive, but I hope you're seeing my point. We do this inner rationalization over and OVER and over. Remember that 750 calories you burned this morning when you "worked your tail off?" Well, you just made that null and void, because you "Deserved it." Now, let me get a couple of things straight.

- Rewards for exercise are GREAT. But they shouldn't be food rewards. Set a goal for a total number of days you workout and then get yourself a new song on Itunes, or a new workout tank you've really been wanting. Your reward will be in how awesome you feel and look. Your reward will be accomplishing your goals!

- I firmly believe in moderation. Treats every now and then aren't bad. Having dessert can be fine. BUT you can't expect the pounds to be falling off if you do. Try to only have dessert on the weekends, or a couple times a week. Better yet, make your dessert some fresh fruit, or a fat free popsicle.

- Don't waste your time. Now, maybe there are some of you that really workout strictly so you can eat whatever you want. That is fine if that is your goal. BUT, for those of you who are really sincerely trying to make some changes and you aren't seeing them. I can almost guarantee you your mistake is in your munching. If you eat an extra 150 calories every day for 23 days you are eating the equivalent of a pound. Scary huh?

Make your workouts worth it. Watch those extra "I deserve this," calories, and allow yourself to see some progress. If you are feeling extra hungry from your increased workouts fill your fridge with fresh fruits and veggies and eat foods high in fiber and protein to keep you full. I have found this idea of "I deserve this," to be what is holding a lot of my clients back from reaching their goals.

One of my favorite quotes is "Nothing changes if nothing changes." If you keep your old habits you'll keep your old waistline. Just saying...

**Lab Rats** I hope the working out is going well. There are a few more of you that I need to email the program out to and I will do that today! Let me know if you have any questions or feed back. Repeat the workouts from segment one again this week, and try to step it up a notch. Make your intervals harder, increase your weights, etc. I am testing out segment two right now, and so far so good! My legs are sore :)

Flatout Fantastic

The people over at Flatout are really aiming to please these days. I have mentioned my love for Flatout Wraps before. They are great for wraps, thin crust pizzas, quesadillas, or burritos. I LOVE a good peanut butter and banana wrap on these guys. TASTY! Well, you can imagine my excitement when I wondered across their new Flatout Artisian Flatbread. They are shaped like an 8 so you can fold them in half and eat them like a sandwich. Genius? Yes. They come in three different flavors; Traditional Country, 5 grain flax, and Rosemary and olive oil. I opted for the 5 grain flax and was NOT disappointed.

How can you be disappointed when these are the nutrition facts? Seriously, awesome.
These wraps are available at almost all grocery stores, but they an be tricky to find. Look near the deli counter, or ask for some assistance if you can't locate them. Click HERE for the Flatout website if you would like some more info on their products, and some creative and delicious new recipes. Try them, they are divine.

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.

"I'm so healthy. I eat salads for every meal..."

You know that person. The, "I'm just going to have a salad," person. Now, some of you who know me are probably like...yeah Megs, that is you...BUT I am a salad eater in the know. That sounded really braggish, that is not what I meant. I just know that unfortunately, there are some BIG salad misconceptions in this day and age.

I have a guy friend who loves to tell me all his "healthy habits" when we go out to eat, (this is a common occurrence when people find out what I do). They seek, "health approval." To be honest with you, I actually love to hear it. I am fascinated by the things that people do to stay healthy, and sometimes I get to laugh a little inside at some of the things people do that are purely ridiculous. I usually try to dispel myths in the nicest way possible, after all I'm here to help, BUT you know the type that don't want to hear it.

Anyways...my salad friend...he usually starts with greens, (perfect choice), get's a plethora of veggies and fruit, (you go boy), some kidney beans, eggs, and ham, (starting to creep up those calories...), and then it's all down hill from here...macaroni/mayo coated salad, hoards of cheese, about an inch of full-fat ranch dressing covering the entire plate, topped off with sunflower seeds, bacon bits, and croutons.

Let's do some math shall we?

Lettuce 2 cups = 20 calories

6 cherry tomatoes = 10 calories

1/4 cup green peppers = 5 calories

1/4 cup peas = 30 calories

1/4 cup cucumbers = 10 calories

1/4 cup pineapple = 30 calories

1/4 cup kidney beans = 55 calories

1 boiled egg = 70 calories

1/2 cup macaroni salad = 180 calories

1/4 cup cheddar cheese = 110 calories

1/4 cup ranch dressing = 300 calories

1/4 cup croutons = 47 calories

1/8 cup sunflower seeds = 100 calories

1/8 cup bacon bits = 60 calories

Grand total? 1,037 calories...hmmm....should have gone with a personal pan pizza. A personal sized cheese pizza has 600 calories...still not the best option, but better than that "healthy salad" you're eating.

Some other shockers...

California Pizza Kitchen's Thai Crunch Salad with Avocado = 2,238 calories

T.G.I. Friday's Santa Fe Chicken Salad = 1,800 calories

IHOP Chicken, Spinach and Apple Salad = 1,600 calories

Cheesecake Factory Chicken Caesar Salad = 1,510

Applebee's Oriental Chicken Salad = 1,430

Einstein Bros. Bistro Salad with Chicken = 940 calories

Panera Tomato & Mozzarella Salad (w/fat free dressing) = 920 calories

Quiznos Chicken Salad with Honey Mustard = 1,070 calories

I could go on, but I think you get it.

How to de-calorize your salad.

- Load up on the greens. Go for The leafy greens vs. the ice berg lettuce. They are low calorie and they are GOOD for you.

- Other "low-cal" veggies: beets, peppers, red cabbage, carrots tomatoes, cucumbers, sprouts, onions, peas, mushrooms. You can eat TONS of these for low calorie counts.

- Fruit can be a good option as well. It can be higher in calories, but is still a good choice: Try pineapple, apples, mandarin orange sections, grapes, berries. etc.

- Pick one good source of protein:

Chicken, cottage cheese, eggs, tuna, lean ham, beans, edamame.

(Although you might think it smart to load up on the protein, you are more so just loading up on the calories. Stick with one, and watch your portions.)

- Try to limit yourself with the high calorie add ons...

Nuts, croutons, pasta, pepperoni, fried noodles, any sort of pre-made creamy salad.

- If possible...avoid cheese. It's a waste of your calories, and it's too easy to go overboard.

- Be salad dressing smart! Try to go for fat-free, low-fat versions of salad dressings if possible. It's ALWAYS a better option to get it on the side. I repeat, ALWAYS, get your dressing ont he side. That way you can just dip your fork in and use the dressing at your discretion. If you pour it all over the salad, you'll be eating all of it. That is just the way it is. If you just can't live without your full fat dressing for SURE put it on the side, and try mixing half regular dressing with half low fat. You probably won't even be able to tell the difference!

A healthy salad can be a great meal, and a great way to get in some solid fruit and veggie servings. Just be an "aware" salad eater!

Set a Summer Goal

Summer is coming. I realize Utah is trying to play a trick on us, but it really is coming, I know it. When spring starts to turn to summer it seems like naturally people's activity levels increase. We want to be outside more, we go on bike rides, play sports with our families, and go on hikes.

With this in mind, I want you to make a summer goal.

Here are some ideas...

Do something active every day.

Take the family for a bike ride or walk in the canyon once a week.

Enroll in a tennis class.

Put a limit on TV/Internet time

Go running outside a four times a week.

Keep a food journal.

Eat 5 servings of fruits and veggies daily.

Drink 80 oz of water per day.

Lift weights three times per week.

etc. etc. etc.

You get it.

Find something that you can fit into your lifestyle, and make some small changes that will start to change your life for the better. Summer is a great time to pick up that activity level! It is a GREAT time to take advantage of the fresh fruits and veggies that are in season.

LAB RATS: I have sent the workout to everyone that gave me email addresses. If there is anyone who still wants to receive the workouts let me know!

For those of you who did Week 1 last week, I want you to repeat week 1 again next week. Really try to keep up your tempo. I would LOVE your feedback. Please leave me a comment, write on my FB wall, or email me! I want to be able to make this something that is doable, but tough! Tell me what you like, dislike, hated, loved, what was hard, easy...you get it. Thanks a million. I hope you're as sore as I am!