Healthy Grilling Ideas

Since Memorial Day just came and went and it is the start of the summer season, let's chat grilling! This summer, I challenge you all to try grilling something you maybe wouldn't have thought to grill before. This will enlighten your tastebuds and you might find you like these new healthy options better than that loaded-o-sat-fat-burger...


New items to grill include:

Seafood and fruit pairings - like shrimp and apricot (pictured above from Sunset magazine), scallops and plum, etc.

Veg stuffed ground turkey burgers with chopped kale, onions, skim mozzarella cheese inside

Swap over to a buffalo filet over beef for way less saturated fat and calories - try marinating with spice combos full of antioxidants like thyme, sage, turmeric and rosemary

Try grilling your veggies for an extremely low calorie side dish - lettuce works great for a quick gril then topped with balsamic vinegar, or kababs made from large chunks of white mushrooms, mini bell peppers, zucchini, onion and cauliflower


Happy grilling gatherings everyone!

Never Seconds

There is a new food activist in town, and guess what folks? She is only nine years old! Martha Payne is my new favorite, she is working in her own way to help improve the quality of elementary school cafeteria lunches. Martha has been posting on her blog, NeverSeconds, pictures of her food served to her in school for the last week and then rates and comments on them like this blurb from her blog...

The first pic is from last week and the second from today. The pizza in the first pic was alright but I'd have enjoyed more than 1 croquet. I'm a growing kid and I need to concentrate all afternoon and I cant do it on 1 croquette. Do any of you think you could?

Food-o-meter- 6/10
Mouthfuls- forgot to count but not enough!
Courses- main/dessert
Health Rating- 4/10
Price- £2
Pieces of hair- 0!

Martha has already scooped up the attention of Mr. Food Revolution himself, Jamie Oliver and has gotten the attention of many more over in her hometown in Scotland. She is working hard to let people know that healthy habits need to start at a young age! For more on Martha, go to her blog at http://neverseconds.blogspot.com/ .

Ch-ch-ch-chia pudding!

I made this recipe from the Whole Foods blog last night and got to work early just to give it a taste...delicious! Happy eating and enjoy the convenience of this recipe.

Whole Foods Blog Chia Pudding

Serves 6

Chia seeds soaked overnight turn into a simple pudding, similar in consistency to tapioca.

Ingredients

2/3 cup chia seeds
2 cups unsweetened non-dairy milk such as soy, almond or rice milk
1/2 teaspoon pure vanilla extract
2 tablespoons currants or chopped dried figs or dates
2 tablespoons unsweetened coconut flakes

Method

Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.

Top 10 Tricks for Restaurant Eating

Going out to eat at restaurants can be a real deal breaker for your relationship with weight loss, but it can also be a big part of your daily life! Remember these top ten tricks for eating out at restaurants and you will be sure to stay on your weight loss or maintenance journey...

1.Don’t get to a restaurant starving!

2.Watch your sodium intake for the rest of the day.

      3.Look up nutrition and calorie information before you get there. It is very important to be a conscious eater! Also, you may be surprised by how many chain restaurants now have lower calorie, ‘guilt-free’ options.

4.Drink that water! (Can add lemon/lime/orange wedges for more flavor)

5.Take time to read the menu through and don’t be afraid to ask the server what an item is if you are unsure.

6.Get creative! (ie: order an appetizer for dinner/an item from the kid’s menu)

7.Get your food selections ‘undressed’ (minus the creams, sauces, dressings,etc.-then you can add low calorie condiments like salsa, mustard and vinegar)

8.Order lean protein options ‘dry-fried’, meaning no oil or butter.

9.Socialize! (No need to rush, take your time while eating and chew each bite thoroughly – you will enjoy your meal a whole lot more!) Also, save on calories by getting extra friendly and sharing your meal

10.Substitute. Swap out for mixed greens/tomato slices/extra veggies/fruit salad in place of fries/coleslaw/mashed potatoes.

How to be a Healthy Hostess

 Keep guests satisfied, stay low calorie and have time to enjoy the party!

1)      Plan ahead for the type of gathering

·         Are you going to have time to cook or prepare while guests are there or does everything have to be made and ready before it starts?

·         What time of the day will it be at? Meal or snacks being served?

·         Make a grocery list and stick to it – buy extra back up healthy snacks,  just in case.

2)      Set up the socializing area wisely

·         Keep denser snacks farther than arms reach, high volume & low calorie snacks (like non-starchy vegetables) close at hand!

·         Leave plenty of space to stand and mingle – can even add in fun activities like charades, bocci ball, dance area, etc.

3)      Visual appeal of the food served is important!

·         Remember your goal is to satisfy both mentally and physically

·         Be picky-choosy about the dishware

·         Even lighting of the room matters

4)      Don’t blow all the calories in the beverage selection

·         Watch out for high calorie and sugar loads in sweetened drinks like teas, sodas, juices and alcohol

·         Serve spa water options in clear pitchers like water with watermelon and rosemary, cucumber and mint or strawberry and basil

5)      Stay mindful at the main meal

·         Have the main meal as a sit down event at a table

·         Socialize!

Grocery List Ideas

Sometimes while grocery shopping you can find yourself in a rut of the same food items over and over again and that is zero fun! Here is a list of some off the beaten path items to give a go this week, happy shopping!
What’s in Jessica’s Grocery Bags?

 Fresh Produce:
Any and as much as you can grab! My favorite fruit and vegetable of the week are strawberries and arugula - you can even combine those two for a sweet and savory salad, mmm delish!

Crunchy Snack Fixes:
Roasted Seaweed Chips (Annie Chun’s/Sea’s Gift/Trader Joe’s)/Air-popped popcorn – just the kernels/Popchips/Seapoint Farms Dry Roasted Edamame/Akmak crackers/Emerald 100 calorie walnuts and almonds/Trader Joe’s pre-packaged craisins, almonds and cashews/Kashi TLC 7 grain snack crackers/Lumberg’s brown rice cakes – any flavor/Freeze dried fruits (ie: Graduates Banana strawberry mini fruits or Just fruit brand)/Bare Fruit Fugi Apple Chips/Rhythm Superfoods Bombay curry kale chips/Synder’s whole wheat pretzel sticks

Volume and Flavor Additives:
Libby’s canned pumpkin/Unsweetened baking cocoa powder – any brand/Boxed low sodium vegetable soups/Crystal Light Pure Fitness – add to greek yogurt/Bragg’s Liquid Aminos/Balsamic Vinegar/Turmeric/Dill/Pumpkin Pie Spice/Reduced Fat Vegenaise/Olive Oil Mayo/Dijon Mustard/Earth balance/Bob’s Red Mill Xanthum Gum/Trader Joe’s Hummus dressing or Spicy Peanut Vinaigrette/Dinosaur BBQ Garlic Chipotle Pepper Sauce/Spray olive oil/Eggplant hummus

 Beverages:
Sobe 0 Lifewater/Zevia/Sparkling mineral water – any brand/Honest Tea 0 calorie green tea/Crystal Light Pure/Low sodium tomato juice/Brewed teas (Yogi Mayan cocoa spice and Republic of Tea Red Velvet Cuppa Chocolate= delicious!)

 Grains:
Orowheat Whole Wheat Sandwich Thins/Ezekiel Bread/Thomas’ Sahara Pita Pockets/Food for Life Gluten Free Brown Rice Bread/Food for Life Brown Rice Tortillas/Nature’s Highlights Brown Rice Pizza Dough/Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats/Don Panchos Corn Tortillas/La Tortilla Factory Whole Wheat Tortillas/Healthy Grain Cream of Wheat/Kashi 7 Whole Grain Flakes/Namaste Foods Gluten Free Waffle and Pancake Mix/Maseca Instant Corn Masa Flour/Ancient Harvest Gluten Free Quinoa/Lundberg’s Gluten Free Brown Rice/Bionaturae Organic Gluten Free Penne Rigate/Minute microwaveable brown rice/Cascadian Farms cereal/Barbara’s Puffins cereal/Barilla whole wheat pasta/Kashi Stone-fired thin crust pizza

Convenience Proteins, Dairy, Dairy Alternatives:
 Bumblebee Easy Peel Sensations Seasoned Tuna/Seapak Salmon Burgers/Beachcliff sardines in water/Sunkist Bagged tuna/Canned Salmon or Chicken or Tuna in water/100 calorie string cheese (ie:Sargento)/Laughing Cow 35 calorie cheese wedges/ Jennie-O Oven ready homestyle skinless turkey breast/Perdue simply smart lightly breaded chicken strips/Columbus reduced sodium turkey breast/Dominex eggplant vegetarian meatballs/Contessa chicken stir fry/Lean tourkey meatballs/Canned beans/Microwaveable skillet fajitas/Chobani/Oikos/Fage greek yogurts/Coconut dream unsweetened coconut milk/ Almond Breeze unsweetened vanilla/Rice dream rice milk

Becky's Breakfast

Today I am going to share a yummy breakfast idea sent from my sister - I hope you give it a go!

Becky's Baked Spinach Egg Breakfast for one!


Ingredients:

1-2 cups of baby spinach
handful of cherry tomatoes, halved (5-10, depending on how much spinach you choose to cook)
2 tbsp shredded parmesan cheese
1 tbsp crushed garlic
1 large egg
salt and pepper for seasoning

Preheat oven at 400 degrees
Sautee the cleaned baby spinach in a pan in a thin layer of water with garlic. Once spinach is wilted, drain water, but make sure to retain garlic as you pour.
While the spinach is still hot, mix in tomatoes and parmesan cheese until they are evenly distributed.
Next, distribute the spinach mixture into a lightly greased ramekin in the shape of a bird's nest, with a shallow hole in the middle.
Crack the egg into center and bake in the oven for approximately 17 minutes.
Season with salt and pepper to taste and enjoy!