these are a huge hit at my house (and relatively healthy/high in fber & omega 3s--healthier than cookies at least)
in large mixing bowl combine:
1 c flour
4 c oatmeal (add another 1/2 c if you don't want nuts, chips, fruit, etc)
1/2 c milled flax
1/2 tsp salt
1 tsp baking soda
1 tsp vanilla
in microwaveable bowl melt:
1/3 c brown sugar
2/3 c marg/butter
1/2 c honey
(consider substituting maple syrup or molassas for part of this, haven't tried it yet, but sounds good)
stir well, then combine with dry ingredients. then add any or all of the following:
1-1 1/2 c mini choc chips (i use half mini m&m's)
1 c rough-chopped nuts (i like almonds)
1/2 c coconut (for chewiness)
1/2 c raisins
etc...
coat everything well. press into 9x13" pan and bake 20 minutes @ 325. after removing from oven, press down firmly (with large metal spoon) or they'll crumble. let cool at least 15 minutes, better if completely cool. cut and store or serve.
Thursday, January 29, 2009
Junk food makes me sick.
So, it's been a rough couple days here on the diet. I think it's the PMS thing, but I've been craving carbs like crazy. Yesterday was cookie day, and we courageously tried Whole Wheat Oatmeal Raisin Cookies. I figured if I was going to cheat, I'd get some fiber in there! I think they turned out really yummy, and very low fat (only 2 Tbsp of butter in the recipe). But, having cookies in the house is a bad thing when you're craving carbs. I ate three. And yes, three is way less than I would normally eat on a typical cookie day, and yes, they were only 80 calories each. But I guess my poor tummy didn't like the unexpected onslaught of sugar because it was rolling and gurgling like crazy. So, the moral of the story is: after you eat healthy food, you feel good. And when you scarf down chocolate chips and marshmallows (we all have our quirky cravings) you feel seriously nasty afterwards. I find that this reminder helps me choose a healthy snack when I'm craving junk. Maybe it will help you too.
Here's the recipe for Whole Wheat Oatmeal Cookies:
Ingredients:
1 cup whole wheat flour
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup brown sugar (I think next time I'll cut it to 3/4 cup--they were very sweet)
1/4 cup applesauce
2 egg whites
2 tablespoons margarine (or butter)
1 1/2 teaspoons vanilla
1 1/3 cups oats (I used quick oats)
1/2 cup raisins (next time I'll use more)
Directions:
1) Heat oven to 375.
2) Combine the flour, cinnamon, baking powder, baking soda, and salt in one bowl.
3) Mix the brown sugar, applesauce, eggs, margarine, and vanilla in another bowl.
4) Mix the two bowls into one bowl.
5) Then add in the oats and raisins.
6) Drop rounded teaspoons of the dough onto a GREASED baking sheet.
7) Cook for 8-10 minutes or until golden brown.
*I used a small cookie scoop and got 32 cookies. (Each cookie had 80 calories and 1.2 grams of fat)
Here's the recipe for Whole Wheat Oatmeal Cookies:
Ingredients:
1 cup whole wheat flour
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup brown sugar (I think next time I'll cut it to 3/4 cup--they were very sweet)
1/4 cup applesauce
2 egg whites
2 tablespoons margarine (or butter)
1 1/2 teaspoons vanilla
1 1/3 cups oats (I used quick oats)
1/2 cup raisins (next time I'll use more)
Directions:
1) Heat oven to 375.
2) Combine the flour, cinnamon, baking powder, baking soda, and salt in one bowl.
3) Mix the brown sugar, applesauce, eggs, margarine, and vanilla in another bowl.
4) Mix the two bowls into one bowl.
5) Then add in the oats and raisins.
6) Drop rounded teaspoons of the dough onto a GREASED baking sheet.
7) Cook for 8-10 minutes or until golden brown.
*I used a small cookie scoop and got 32 cookies. (Each cookie had 80 calories and 1.2 grams of fat)
Sunday, January 25, 2009
Herb of the day: Cilantro
When you're eating healthy, you need to infuse your foods with flavor that doesn't come primarily from butter, sugar, and salt (although those are my 3 favorite food groups!). Chad and I are huge fans of lots of flavor, and my 2 staple seasonings of choice are onion and garlic. I use them in practically all of my cooking. But my 3rd favorite herb is definitely cilantro. I was introduced to this plant as an adult, and suddenly felt that I had been cheated up until that point. Mexican food, for one, is a whole new experience now!If you've never bought fresh cilantro before, it has wide delicate lacy green leaves and a pungent flavor (it looks a lot like parsley, and they'll be next to each other in the grocery section). It cost about 50 cents per bundle. (The seed of the cilantro plant is known as coriander, and you'll sometimes hear the names used interchangeably). How do you use it? Well, a lot of Mexican and Caribbean dishes taste amazing with a little chopped cilantro on top (sprinkle it in your taco or on your spicy soup). And how do you get that classic Asian salad flavor? All you need is fresh cilantro and a great Asian dressing (I really like Kraft's Asian Toasted Sesame dressing). Seriously, even if all you have is lettuce to put it on--you'll get the great flavor you're after (of course, it's best if you have shredded cabbage, julienned carrots, mandarin oranges, snow peas, and chicken breast...but whatever you have on hand will work!).
So, if you haven't experienced it yet, get some! To keep it fresh the longest, store it in the refrigerator with cut ends in a jar of water and leaves loosely covered with a plastic bag for several days. Change water every 2 days.
Saturday, January 24, 2009
My diet: the good...and the ugly
So, I've been on this healthy diet since Tuesday (seems so much longer), and here's what a typical day looks like:
Breakfast: 1 slice wheat toast, scrambled eggs, fruit
Snack: protein and fruit shake
Lunch: open-faced ham sandwich, carrots
Snack: salad or veggies with low-cal dressing
Dinner: lean meat with brown rice or whole wheat pasta, steamed veggies
Bedtime Snack: non-fat cottage cheese with fruit
This all adds up to between 1200-1400 calories a day. It's actually quite a bit of food. The great thing is: I've noticed an improvement in my skin because I'm getting 3 fruits and 4 veggies a day (before it was more like one of each at best). My face just looks healthier and less blotchy, requiring less makeup (I have this thing about makeup).
The bad thing...I have been so cranky! I know I'm getting enough food, and it's not like I'm hungry all the time. I think I'm just going through refined sugar withdrawals! Poor Chad. And my poor kids. Yesterday as I was doing Bree's hair, I noticed that the little rubber bands that I had set out on the counter were missing (this is very common; Bree likes to play with them and fling them on the floor). After briefly looking around for them, and not seeing them, I said "Bree, where are the rubber BANDS?!!!" (by the time I reached the end of the question I was yelling). She pointed to the handles of the faucet, where they were hanging, and said very quietly, "right there." I sort of broke down into a chuckle/whimper and hugged her and apologized for yelling. (She said, "yeah, that not very nice.") Little outbursts like this have been common this week. I've read that it takes a couple weeks before your body stops craving sugar. I can't wait.
Breakfast: 1 slice wheat toast, scrambled eggs, fruit
Snack: protein and fruit shake
Lunch: open-faced ham sandwich, carrots
Snack: salad or veggies with low-cal dressing
Dinner: lean meat with brown rice or whole wheat pasta, steamed veggies
Bedtime Snack: non-fat cottage cheese with fruit
This all adds up to between 1200-1400 calories a day. It's actually quite a bit of food. The great thing is: I've noticed an improvement in my skin because I'm getting 3 fruits and 4 veggies a day (before it was more like one of each at best). My face just looks healthier and less blotchy, requiring less makeup (I have this thing about makeup).
The bad thing...I have been so cranky! I know I'm getting enough food, and it's not like I'm hungry all the time. I think I'm just going through refined sugar withdrawals! Poor Chad. And my poor kids. Yesterday as I was doing Bree's hair, I noticed that the little rubber bands that I had set out on the counter were missing (this is very common; Bree likes to play with them and fling them on the floor). After briefly looking around for them, and not seeing them, I said "Bree, where are the rubber BANDS?!!!" (by the time I reached the end of the question I was yelling). She pointed to the handles of the faucet, where they were hanging, and said very quietly, "right there." I sort of broke down into a chuckle/whimper and hugged her and apologized for yelling. (She said, "yeah, that not very nice.") Little outbursts like this have been common this week. I've read that it takes a couple weeks before your body stops craving sugar. I can't wait.
Friday, January 23, 2009
yoga ball
thanks meg, for getting this started... i've been thinking a lot about the same things (though i wish i could say i was as close to my "ideal" body-weight as you!). i've recently decided i really need to buckle down and eat healthier, i think that's my bigest problem, though i know i need better exercise habits too.
on that vein though, i recently bought a yoga ball (2 weeks ago), and i think it's fabulous, perhaps it's just because it's new, but it's a fun way to get a little more movement in. i keep it in the living room (unless company comes over), and i use it instead of sitting on the couch when i'm feeding the baby, or watching tv, or whatever... just bouncing on the ball is enough to get my blood pumping (keeps me warm on cold january mornings), and it's fun for the kids too :).
i was a little skeptical of how much of a work-out it is, but just doing some of the exercises in the booklet that came with it (the whole thing was $10 at wal-mart) was enough for me to be seriously sore the next day the first time i did it. --even that's a little embarrasing to admit.
okay, now that i feel like an info-mercial, does anyone else use one of these? do you still like it after the newness wears off? do you still use it?
i figure if nothing else, it's a big green reminder to get up and do something!
on that vein though, i recently bought a yoga ball (2 weeks ago), and i think it's fabulous, perhaps it's just because it's new, but it's a fun way to get a little more movement in. i keep it in the living room (unless company comes over), and i use it instead of sitting on the couch when i'm feeding the baby, or watching tv, or whatever... just bouncing on the ball is enough to get my blood pumping (keeps me warm on cold january mornings), and it's fun for the kids too :).
i was a little skeptical of how much of a work-out it is, but just doing some of the exercises in the booklet that came with it (the whole thing was $10 at wal-mart) was enough for me to be seriously sore the next day the first time i did it. --even that's a little embarrasing to admit.
okay, now that i feel like an info-mercial, does anyone else use one of these? do you still like it after the newness wears off? do you still use it?
i figure if nothing else, it's a big green reminder to get up and do something!
Thursday, January 22, 2009
Getting our priorities straight
Chad and I are trying to make our health a top priority, and I'm hoping that you will join us! Please, if you're at all interested in losing fat, gaining lean muscle, detoxifying your body, reducing water retention, increasing your metabolism, --whatever-- please join as an author of this blog, and add in your two cents! I'm taking what I know from my nutrition and anatomy classes, and trying learn all I can so that I can apply it and become healthier.
I've been struggling to "get my body back" ever since Mason was born almost a year ago, and Chad (as much as he hates to admit it) isn't as fit as he wants to be. Well, last week to kick-start our cruise, we each took a body composition test (I know you're thinking: why on earth would we subject ourselves to this when we should be having a fun-filled, carefree vacation?). It was actually very informative, and well worth the fee to take advantage of the spa/gym (which we don't have where we live).
So, here were the results of 1/12/09:
Megan:
Age: 27
Height: 5' 6"
Weight: 146 lbs
Body Fat: 26% or 37.8 lbs
Basal Metabolic Rate (# of calories you burn at rest): 1493 cal/day (that's all?!)
Total Body Water: 33.1 liters, or 49.9% of body weight
Target Body Fat: 20% (need to lose 6%)
Target Weight: 135 lbs (need to lose 11 lbs)
Target Body Water: 60%
Chad:
Age: 32
Height: 5' 11"
Weight: 200 lbs
Body Fat: 24.3% or 48.6 lbs
Basal Metabolic Rate (# of calories you burn at rest): 2089 cal/day
Total Body Water: 49.3 liters, or 54.3% of body weight
Target Body Fat: 17% (need to lose 7.3%)
Target Weight: 183 lbs (need to lose 17 lbs)
Wow! There it is out in the open! Now you know what our goals are, and we think they're very attainable. It's just going to take some work. It's been a long time since I've weighed less than 140, and it was really hard to maintain because of my unhealthy diet. And we're not doing this only to look good, but we want our hearts and our organs to be healthy too. Plus, cancer is a big culprit in my gene cesspool, and I want to do all I can to avoid it.
So, what's the plan? Well, for starters, we're committed to getting at least 30 minutes of cardio exercise at least 3 times a week, plus extra resistance training for stronger muscles and bones (this week so far we've done weights, running at the track, and yoga). And, of course, we're watching what we eat. There are so many theories out there about what you should eat, and it can get confusing. Dragan (the guy who did our test on the cruise) subscribed to the Zone diet (balancing each meal or snack with 7g protein, 9g carbs, and 3g fat), I have a personalized diet plan from the Mayo Clinic (daily servings of 2 protein, 2 dairy, 3 fruit, 4 veggies, 4 carbs, 3 fats), and I also like the Dr. Phil approach (daily servings of 3 protein, 2 dairy, 2 fruit, 4 veggies, 2 carb, 1 fat). Dragan told us not to go on a low-calorie diet, or our bodies would go into "starvation mode" which causes a loss of lean muscle mass, which I've heard before. What are your thoughts on this, and what you think the ideal diet is? Is there a minimum calorie limit we shouldn't go below? We're confused.
I've been struggling to "get my body back" ever since Mason was born almost a year ago, and Chad (as much as he hates to admit it) isn't as fit as he wants to be. Well, last week to kick-start our cruise, we each took a body composition test (I know you're thinking: why on earth would we subject ourselves to this when we should be having a fun-filled, carefree vacation?). It was actually very informative, and well worth the fee to take advantage of the spa/gym (which we don't have where we live).
So, here were the results of 1/12/09:
Megan:
Age: 27
Height: 5' 6"
Weight: 146 lbs
Body Fat: 26% or 37.8 lbs
Basal Metabolic Rate (# of calories you burn at rest): 1493 cal/day (that's all?!)
Total Body Water: 33.1 liters, or 49.9% of body weight
Target Body Fat: 20% (need to lose 6%)
Target Weight: 135 lbs (need to lose 11 lbs)
Target Body Water: 60%
Chad:
Age: 32
Height: 5' 11"
Weight: 200 lbs
Body Fat: 24.3% or 48.6 lbs
Basal Metabolic Rate (# of calories you burn at rest): 2089 cal/day
Total Body Water: 49.3 liters, or 54.3% of body weight
Target Body Fat: 17% (need to lose 7.3%)
Target Weight: 183 lbs (need to lose 17 lbs)
Wow! There it is out in the open! Now you know what our goals are, and we think they're very attainable. It's just going to take some work. It's been a long time since I've weighed less than 140, and it was really hard to maintain because of my unhealthy diet. And we're not doing this only to look good, but we want our hearts and our organs to be healthy too. Plus, cancer is a big culprit in my gene cesspool, and I want to do all I can to avoid it.
So, what's the plan? Well, for starters, we're committed to getting at least 30 minutes of cardio exercise at least 3 times a week, plus extra resistance training for stronger muscles and bones (this week so far we've done weights, running at the track, and yoga). And, of course, we're watching what we eat. There are so many theories out there about what you should eat, and it can get confusing. Dragan (the guy who did our test on the cruise) subscribed to the Zone diet (balancing each meal or snack with 7g protein, 9g carbs, and 3g fat), I have a personalized diet plan from the Mayo Clinic (daily servings of 2 protein, 2 dairy, 3 fruit, 4 veggies, 4 carbs, 3 fats), and I also like the Dr. Phil approach (daily servings of 3 protein, 2 dairy, 2 fruit, 4 veggies, 2 carb, 1 fat). Dragan told us not to go on a low-calorie diet, or our bodies would go into "starvation mode" which causes a loss of lean muscle mass, which I've heard before. What are your thoughts on this, and what you think the ideal diet is? Is there a minimum calorie limit we shouldn't go below? We're confused.
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