MUFA anyone?

My friend Joanna has already lost at least 5 pounds on the "Flat Belly Diet." I borrowed the book to see what it's all about, and I've been really impressed. The rules are simple:

1. Eat four times a day, 400 calories each time
2. Don't go more than 4 hours in between eating
3. Eat a MUFA at every meal

What's a MUFA? It stands for mono-unsaturated fatty acid. The book cites tons of studies related to this type of fat, and the benefits they have. You've heard of the benefits of olive oil? (The healthiest people out there are those that live in the Greek islands, and they consume 100 cups of olive oil a year!) Well, it turns out that it's actually the MUFA in the olive oil that makes it so great. So, each of the four times you sit down to eat, ask yourself, "Do I have a MUFA on my plate?" Choose from healthy oils like olive or canola. Sprinkle on some nuts or sunflower seeds. Indulge in some avacado, natural peanut butter, or even dark chocolate!

I may not be following the food plan exactly, but I was already cutting calories before. I just needed to add some fat into my diet. Go figure!

Pink Salad?

One of my favorite ways to eat strawberries is what I call Pink Salad, which is a simple concoction of whipped cream mixed with a packet of strawberry jello, cottage cheese, and strawberries (and other canned fruit if desired). Don't knock it 'til you've tried it.

Well, since I'm seriously watching my diet right now, whipped cream is off the menu. But did you know that an entire packet of sugar-free jello is only 20 calories? So I've been doing something that seems a little weird. I'll put 1/2 cup cottage cheese in a bowl, sprinkle it with a little strawberry jello powder (saving the rest of the packet), and mix in canned pears. Soooo good. Okay, so maybe not compared to brownies or cookies. But when I'm craving something sweet, this does the trick, plus I get a nice serving of dairy/protein alond with my fruit, and it helps fill my belly.

So now I'm curious...when you're on a diet, and you need a fix without breaking the calorie bank, what do you eat that's weird?

I'm putting my weight on "Project Status"

I stayed away from the scale until Riley was six weeks old. Then Chad and I started playing with the Wii Fit Plus that we got for Christmas, and I got measured. What a lovely game...after I stand on the board it analyzes my weight, then I see my little Mii character all skinny and cute, waiting for the BMI/weight results to come up. I watch the line go higher and higher on the scale, while my little Mii gets fatter and fatter. Then I hear this low-pitched "boi-oi-oing" sound, then sweet little voice saying, "That's overweight." No mincing words there.

So yes, I'm overweight. I had a baby two months ago, and I have quite a bit of weight to lose. Here I am, sharing the shocking numbers with you, putting my concrete goals out there, and making my weight my new "project." And I'm excited to be able to share some progress already!

Starting weight: 174 lbs (I weighed 185 before I had the baby, so this number is discouraging)
Starting body fat: 35%
Goal weight: 135 lbs
Goal body fat: 25%

Weight this morning: 170 lbs! Woohoo!

Here's what I've been doing:

• Exercising 30 minutes at least 3 times per week using the Wii Fit Plus and Dance Dance Revolution. Best Christmas presents ever. I get cardio, strength training, yoga, and lots of fun.
• Breastfeeding. This burns an average of 500 calories a day
• Eating about 1800 calories a day. But this is just an estimate. I'm not counting calories. Instead I'm choosing healthy foods and just counting servings, which is easier, and is a great way to make sure I'm getting all the fruits and veggies I need (something I am terrible at if I'm not working at it).

That's it. It's not rocket science, and it's not complicated, otherwise I wouldn't do it. I have 35 pounds to lose, and 17 weeks is a reasonable time frame (averaging a loss of 2 pounds per week). So I will reach my goal by June 1st. I'm going to be accountable to myself, my husband, and this blog.

If anyone wants to join me in baring it all, please do! I feel better knowing I'm not the only one fighting this battle. We need to stick together!

Mexican Rice

Okay, so this is not strictly "healthy," since it's white rice, but my thinking is: if you're craving Mexican food, it's better to make it yourself so you can control the ingredients. Chad and I have been making "gringo" enchiladas since we were first married. We love the simplicity of spiced meat, cheese, sour cream, and enchilada sauce, thrown together in flour tortillas. It's something I make often.

On thing this meal was missing was the rice that you get at an authentic Mexican restaurant. We just couldn't seem to master the art of Mexican rice. We'd buy those packets/boxes that said Spanish or Mexican Rice on the front, but the finished product was far from delicious. A couple years ago my friend Sarah taught me a recipe she'd learned from a friend. This rice is so yummy and easy. Now I go to restaurants, and the rice I used to crave doesn't hold a candle to what I can make at home!

1-2 Tbsp olive oil (This is the only fat in the recipe. I use olive because it's healthier, but any kind is fine.)
1 cup long grain white rice
1/2 onion, minced (can also sub dried onion flakes)
2 1/2 cups water
1 small can tomato sauce
1 tsp chicken bouillon
onion and garlic powder to taste
salt and pepper to taste

1. Heat oil and rice in medium skillet over med-high heat. Use just enough oil to coat the rice. Cook until rice is nicely browned, adding minced onion half-way through to soften (don't add dried onion here or it will burn).


2. Add water, tomato sauce, bouillon, and spices. Stir and bring to boil.


3. Lower heat, cover, and let simmer 20-25 minutes or until liquid is absorbed and rice is cooked.

Beef and Broccoli Lo Mein

I got this recipe from Jaime, and Chad and I love its flavor and simplicity. It's not advertised as "healthy" but it's actually quite healthful, especially if you use lean trimmed beef, and pasta made with whole grain or extra fiber. I used New York Strip Steaks, but you could use whatever cut of beef you have. It's especially good if you slice it ahead of time, and marinate it in soy sauce, a little oil, and a dash of onion and garlic powder for at least an hour.
Ingredients
8 ounces spaghetti, broken in half
1 teaspoon dark sesame oil (I subbed vegetable oil)
1 tablespoon vegetable oil
3 cups chopped broccoli
1 1/2 cups sliced onion
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
12 ounces sirloin tips, cut crosswise into thin strips
6 tablespoons beef broth
6 tablespoons low-sodium soy sauce
4 tablespoons brown sugar
2 tablespoon oyster sauce (I didn't have this, and it still tasted good)
Instructions
1) Stir the spaghetti into a pot of lightly salted boiling water and cook it according to the package directions. Drain the noodles well, then return them to the pot and toss them with the sesame oil.
2) Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add the broccoli and onion and cook, stirring often, for 3 minutes. Add the ginger and garlic and continue stirring while the mixture cooks for another 30 seconds. Add the sirloin and cook it, stirring often, for 5 minutes or until it is no longer pink.
3) In a small bowl, mix the broth, soy sauce, brown sugar, and oyster sauce. Add the soy sauce mixture and the pasta to the skillet and continue cooking, stirring often, for 1 to 2 minutes or until everything is heated through. Serve the lo mein hot. Makes 4 to 6 servings.

Allergy season at my house

Well, this isn't a recipe, but is a topic important to health!

As a chronic allergy sufferer, I have tried my share of allergy remedies: decongestants, antihistamines, teas, cayenne pepper snuff, saline nose rinses, etc. Today I'm enjoying a stuffy nose and sore throat, compliments of the furniture-moving, cleaning, and flying dust that went on yesterday (bi-products of a fruitless attempt to find a lost library book). Anyway, obviously avoiding allergens is key to avoiding allergies. But when you're deathly allergic to dust, yet too lazy to routinely clean house, allergies happen. So here is some advice if you ever find yourself starting to get that "plugged up, post-nasal drip sore throat, on my way to a sinus infection" feeling:

*Drinking lots of fluid is key. If you let your body dry out, your mucus will gum up in your sinuses, and become lodged and prone to infection (so gross).

*If you've been taking antihistamines, stop! Doctors that I've talked to have told me that antihistamines like diphenhydramine (Benadryl) or loratadine (Claritin) will make it harder for your body to clear out the infected mucus (they cause the vessels to constrict, and dry out mucus, so again with the gummed-up effect).

*Take a plain decongestant, something with pseudoephedrine or phenylephrine. Many of these drugs are controlled now (darn meth-heads), so you have to buy them at the pharmacy counter, but it's well worth it.

*Also take an expectorant called guaifenesin (generically marketed at "mucus relief"). This will help thin the mucus and help you to cough it up (again, gross but effective). You might be able to find something that has both a decongestant and expectorant in it. Just make sure there's nothing else thrown in there (my personal favorites are the cough syrups that have both an expectorant AND cough suppressant...sooo, it's supposed to help you cough up the junk but suppress your cough at the same time...stay away from these, they're a waste of money).

*Try other things that will help clear out the sinuses, like hot/warm drinks or soup, spicy food, steam, and nasal flushes (like using a neti pot).

*Do the above, take it easy, obviously try to avoid the allergen, and wait it out. I know for me and many others, if you don't catch the symptoms early, full-blown sinus infections are frequent visitors. Good luck, and stay healthy!

5 Layer Dip Anyone?

So we had an Enrichment Night a few weeks ago and I decided to take some dip. Sometimes I make it for dinner and Adam and I eat about 1/2 of it one night, the other half the next. I also make the same amount, spread between a few smaller containers, and take it to school for lunch. It tastes good cold or hot. It's super easy and fairly healthy. A lot of the ingredients can be substituted for fresh or low/no fat ingredients. I also eliminated the guacamole (because I haven't been able to find any really good stuff) and because avacados are SUPER high in calories.

1 can refried beans (low/no fat available)
½ lb. browned hamburger (drained)
¾ cup water
¼ cup taco seasoning (or lightly cover surface of browned hamburger in skillet)
½ cup salsa (of your choice)
½ cup sour cream (low/nonfat available)
Shredded cheddar cheese
1 tomato, chopped
¼ yellow onion, chopped (or about 3 tbsp.)
Tortilla chips

In a skillet, brown 1/2 lb. hamburger. Drain grease. When it is browned, add 3/4 cup water to skillet and ¼ cup taco seasoning. I just sprinkle it right on top of the beef to cover it. Cover with lid and simmer for 5-10 minutes, until water is absorbed. Stir occasionally.
In a 9.5" glass pie dish, spread one can refried beans. Place in microwave and heat for 2 minutes, or until warm. *(You can also add Olive Oil to the beans to make them thinner and more dip-able, and you get your required daily amount of olive oil.)
Spread seasoned hamburger over beans in pie dish.
Lightly cover hamburger with shredded cheese. Wait a few minutes until the cheese has melted a little bit. DO NOT heat the cheese to melt it! This will make it more difficult to spread the sour cream.
Cover cheese with ½ cup sour cream. *(This may get messy, but it all tastes the same. Just make sure the beef and cheese are completely covered.)
Spread ½ cup salsa over sour cream.
Sprinkle shredded or grated cheddar cheese over the top to cover.
Add chopped tomatoes and onions.

If you want to include more fresh ingredients, you can add olives, cilantro, guacamole, etc. to taste. To make it more filling, add 1 cup cooked rice on top of beans, before the hamburger.

Enjoy with tortilla chips! (Sounds silly, but choose strong tortilla chips that are made for scooping. Others break really easily.)

This may be a little less healthy than some other dishes on here, but it can be healthified! And it's yummy and quick. I don't know where to find calorie counters for food dishes since I'm pretty new at this. Any recommendations are welcome!