managedmacros

I would say that not a day goes by that I don't have AT LEAST one salad.  What a fantastic opportunity to incorporate all kinds of freshness into one bowl that can include great lean protein sources such as; chicken breast, turkey and fish, healthy fats like; almonds, walnuts, olive and canola oils and creamy avocados.  Clean complex carbs are added through green veggies and fresh fruits.  Salads have no rules and the possiblities are endless,  but I do have a few great combinations that always top my list!

Tuna Salad ( a South Beach recipe)

1 can water packed tuna (drained)

1/3 chopped cucumber

1/3 c avocado

1/3 c celery

1/3  c radishes

1 cup chopped romaine

Dressing:

1 tbsp Olive Oil

1/2 tsp lime juice

1/2 tsp chopped garlic

cracked pepper

Super Omega & Antioxidant Salad

1 6 oz. pouch pink salmon

1 serving roasted/sliced almonds

1/2 cup blueberries

1/3 cup chopped tomato

1 cup chopped spinach

Dressing (Sweet mustard)

1/2 tbsp Olive Oil

1/2 balsamic vinegar

1 tsp brown mustard

1 packet Splenda or 1/2 tsp honey

Strawberry Chicken Salad

 4oz. Cinnamon chicken breast, chilled and sliced

1/2 c sliced berries

3-4 rings sliced red onion

1/4 cup part skim mozzarella cheese

1 serving honey roasted peanuts

Dressing

1 tbsp Olive Oil

1 tsp brown mustard

1 tsp sugar free orange marmalade

Santa Fe Turkey 

4 oz roasted and sliced turkey

1/2 cup black beans

1/3 cup chopped tomato

1/3 cup chopped avocado 

1/4 cup chopped red onion

1/4 cup chopped green pepper

2 tbsp. part skim mozzarella cheese

1 cup chopped romaine 

Dressing 

Your favorite salsa 

The best thing about building a salad is that it is a free for all!! It is a great opportunity to experiment with different textures, flavors and new foods. Try to build the most colorful salad to incorporate a great variety of nutrients! 

Try to keep the store salad dressings on the shelf at the store and experiment with the different heart healthy oils and flavored vinegars that you may already have.  Adding a fresh splash of lemon or orange juice to a fresh salad really brings out crisp clean flavors....

YUM!! 

HAPPY BIRTHDAY TO ME!

I have a huge sweet tooth with a deep appreciation for delicacies made of rich whole foods such as cream, butter and fresh eggs. At the same time, these calorie dense no nutritional value yummies are also full of saturated fat and loaded with refined sugars.  But I love them!  We all do....and that is OK...once in a while.

What is not OK is restricting these foods from the diet so long, that when you finally do decide to indulge...it it usually done in a binge setting. Or by making them such a daily part of your life that they become addictive like characteristics. 

Foods in moderations is healthy. Becoming in-tuned to your body and being able to distinguish physical hunger from emotional hunger is essential to healthy indulgences. It is Ok to say  'No' to cookies and treats at the office if you are pleasantly full from the lunch you have just eaten.  It is OK to say 'Yes' to that piece of German Chocolate Birthday cake if you really want it. Take your portion appropriate piece, eat it, enjoy its rich goodness and move on.  You know you in your mind that you may not have this again tomorrow or the next day...but you will have it again. You have made peace with food by accepting that it can be a healthy part of your diet!

RECIPE:

TANGERINE CUPCAKES WITH COCONUT FROSTING

I took this recipe right from Better Homes and Gardens webs site. Usually I take a recipe and just tear it apart...customizing it to my personal preference. This one I left alone...well, with the exception of using some real nice organic unprocessed flour and sugar from the local market.  Thats it!

These cupcakes are so good!  Melt in your mouth moist and seasonal. It was a real crowd pleaser.

Enjoy your healthy indulgence!

Planning snacks are just as vital as planning meals!  These between meal, yummies are  the perfect opportunity to squeeze in nutrient dense foods to ease hunger between meals....and you know what that means? Going into a meal with less hunger reduces/eliminates binge cravings and eating really unwanted/unplanned foods. 

Plan snacks that are a combo of carb, protein and fat...or a rich source of protein and fiber to delay gastric emptying. Fiber and protein take longest to digest....leaving you feeling full, longer! 

Snack Ideas:

• Low fat cottage cheese with cinnamon and sliced peaches

• Plain yogurt, frozen with ½ cup berries

• 2 cups plain popcorn with dried cranberries and 1 oz almonds

• ½ Sliced banana or apple with 1 tablespoon nut butter

• 4 cinnamon mini rice cakes with 1 tablespoon nut butter

• 1 serving soy crisps, or 1 serving whole grain crackers with 2 tablespoon hummus and sliced red peppers 

• 2 oz sliced turkey rolled with low fat mozzarella cheese and tomatoes

• Small whole grain tortilla with 1 tbsp peanut butter

• Roasted almonds and grapes (like PB &J!)

• String cheese and baby carrots/red grapes/cherry tomatoes