Tracking Your Food

With it being the new year and some people are looking for a new start on weight loss.  I wanted to talk about My Fitness Pal again.  I know I already wrote a post about it but I just want to mention it again as it is a great tool for tracking your food.

The last few months I have been very bad and not tracking.  One of my goals this year is to keep up with tracking what I eat on a daily basis.

I won't go into all the details again but I will post the link below if you'd like to know more about My Fitness Pal.  As I said this tool really works, especially when used with exercise.  I lost 45 lbs and my husband lost 80 lbs in a year.


http://jennifer-butler.blogspot.ca/2013/02/my-fitness-pal.html



Jenn

Halloween Treat Bags and Pumpkin Mandarin Cups

This year I did treat bags for my daughter to take to school and Sparks and pumpkin mandarin cups for my son to give out at preschool for Halloween.

This is what I used for their treats:

-snack size chocolate bars
-welches fruit snacks (not pictured)
-treat bags
-mandarin fruit cups
-Halloween pencils
-black marker (not pictured)
-thin ribbon (not pictured)


Treat Bags

For my daughter's friends I used a treat bag and filled it with 1 pencil, 2 snack size chocolate bars and a pack of fruit snacks.  I used ribbon to close the bag and curled the ends.

Pumpkin Mandarin Cups

My son is only 2 and I know he will already get a ton of candy from his Halloween party so I decided on a healthier treat.  I took mandarin fruit cups and used a black marker to draw a pumpkin face on it.  He thought it was awesome so I hope the other kids will like it.  I saw this idea on Pinterest a while back and thought it was so cute .

Jenn

Baked Egg with Spinach

I love eggs and I love cooking with spinach so this meal is a favorite .  It's very easy to make .  It is also very healthy and only 90 calories.  I eat with with either a half of an english muffin or a piece of toast with butter.

Here's what you need to make this:

-oven safe dish with sides
-large egg
-2 cups spinach
-light cooking spray


1. pre-heat oven to 350

2 . cook spinach in a frying pan using the cooking spray until wilted (you can also add some garlic)

3. spray oven safe dish with cooking spray

4. put the spinach in the dish leaving a space in the middle

5. crack the egg so it sits in the middle of the spinach

6. place dish in in oven for 15-20 min. (depending on the size of your dish you can put it on
    baking sheet so it's easier to take in and out of the oven)


Enjoy

Jenn

Lasagna Cupcakes

These "cupcakes" are so cute and so delicious.  I find them very easy to make and you save on calories instead of eating traditional lasagna.   Theses are made with wonton wrappers which can be found in the refrigerator section with the fruit and veggies in the grocery store.  These are a big hit with my kids.  I found this recipe on emilybites.com.  She has tons of low calorie recipes.  Each "cupcake" is only 165 calories.

If you would like the recipe click here.

When I make these I do a few changes to the recipe .  You can make them either way but I'll share the way I make them.

To make this you use a cupcake pan and layer each ingredient like you would lasagna.  Instead of keeping the meat and sauce separate I make a meat sauce.  When I use a lb of ground beef and one can of pasta sauce I have enough meat sauce left over to freeze so I can make them again.  Which helps on a busy night if the sauce has unthawed I just have to throw it all together and bake for 20 minutes. I substitute the ricotta cheese for fat-free cottage cheese.  No real reason why, I just have cottage cheese on hand more often.  The recipe says it make 8 "cupcakes" but when I make them I get 12.

I hope you enjoy this lasagna substitute as much as my family does.

If you try this recipe please comment below and let me know what you think.

Jenn

Healthy Food Choices Part 1

Since starting my weight loss journey, I have found many healthier alternatives to the foods I love .  Here are some of my favorites that not only taste great, but are also low in calories.


Chicken Bacon

I love bacon! Unfortunately regular bacon is obviously very high in fat and calories.  I found that chicken bacon tastes great and is only 60 calories for 2 slices.  It is already cooked so you just need to warm it up.  I usually make a bacon sandwich on either bread or an english muffin with cheese.  And unlike regular bacon it doesn't shrink during cooking.

Weight Watchers Bread

This bread is only 100 calories for 2 slices.  The bread is a bit smaller and thinner then regular bread.  It comes in whole wheat, white and multi-grain.

Smuckers Sugar-Free Jam

Smuckers has a variety of sugar-free jams. The ones I have tried are the blueberry and the orange marmalade.  They are only 20 calories for a tbsp.  My daughter also loves the blueberry one .

Wholesome Goodness Almond Drink

I love using this in smoothies instead of milk.  It's only 90 calories for a cup of the vanilla flavoured and only 60 calories for a cup of the original flavour. 

I hope you enjoy some of my favorite healthy foods.

Jenn

Ham and Avocado Quesadilla

I was looking through a Hungry Girl cook book and I found this recipe.  I tried it and LOVED it.  I found it filling and it is only 337 calories.  The amount of calories may change depending on the type of wrap you use. The one I used was 180 calories.


Ham and Avocado Quesadilla

- 1 white tortilla
- 1/4 of a medium size avocado
- 2 thin slices of ham ( I used buding honey ham )
- 1/4 cup light shredded cheese

1. On half of your wrap spread on the avocado

 2. Place ham on top of the avocado

3. Sprinkle cheese over ham

4. Fold wrap in half and place in a frying pan.  Cook a few minutes each side.

5. Cut into slices (I used a pizza cutter) and eat alone or with some fat free sour cream to dip.

Enjoy!

Jenn

Three Cheese Tortellini Mushroom Soup

My husband and I absolutely love this soup. I found this recipe on skinnytaste.com . I am in love this website . I have made so many low calorie meals from this website and loved them.  This mushroom soup is easy to make and is only 138 calories for 1 1/2 cups. This soup uses celery, onion, garlic, chicken broth, mushrooms and cheese tortellini. I don't always use the type of mushrooms that the recipe calls for.  I use either all white mushrooms or a mix of white and bella mushrooms. Whatever I have on hand at the time.  It tastes amazing which ever kind I use .  I really recommend trying this soup.  If you would like this recipe click here.

If you try this soup please comment below and tell me what you thought.

Jenn

Jillian Michael's 30 Day Shred

A lot of people were talking about Jillian Michael's 30 Day Shred dvd. I picked it up at Walmart for $9. I didn't do it for 30 days straight but I did have a routine for months where I did it 3 times a week. I did lose weight doing it and I found it was a great workout. It is a 27 minute workout that includes 3 circuits a warm up and cool down. Each circuit has 3 minutes of strength training, 2 minutes of cardio and 1 minute of abs. I think because you're consitantly switching the time doesn't drag. There are also 3 levels.  I really recommend this dvd. I find it works and it was easier fitting in 27 minutes instead of 45 - 60 minutes like other workout dvd's I've tried.

If you have any questions or comments about this workout please comment below.

Jenn

Oatmeal Fruit Smoothie

  I was looking for a smoothie recipe for breakfast that had oats in it. Every one I found used uncooked oats. I do like the taste of the oats uncooked in a smoothie, but the amount used made it high in calories. After some experimenting I figured out a recipe using cooked quick outs that is low in calories and filling.  A 1/4 cup cooked oats makes 1 cup when cooked, making the smoothie thicker. To save time in the mornings, I cooked the oats the night before and put it in the fridge.

Oatmeal Fruit Smoothie

-1 cup cooked oats (1/4 cup uncooked, cooked with a cup of water)
-1/2 tbsp liquid honey
-1/2 banana
-3/4 cup almond milk
-1/2 cup frozen or fresh fruit.

Mix all ingredients in blender and serve.

Makes 1 serving.

188 calories


I hope you enjoy this quick breakfast smoothie. If you have any questions please comment below.
Don't forget to add your email address at the top right in the "follow by email" spot!



Jenn

The Chocolate Race

Since I have been living a more healthy lifestyle and have started running I decided it was time to register for my first 5K. I'm not the best at running but I'm not horrible and I know that doing a 5K race I will feel like I have accomplished something and really show how much more healthier I have become. My friend had told me about The Chocolate Race. It is on May 12. 2013 in St. Catherines, Ontario, Canada. There are 3 categories 10 mile, 10K and 5K. You don't even have to run as walkers are welcome. As a bonus they also feed you chocolate before, during and after the race. Chocolate strawberries, truffles, chocolate milk and more. They also have "mini" chocolate race for kids. There are 2 categories "Pint Size" 1 km Chocolate Race and "Adventure Kids" 2.5 km Chocolate TRAIL Race. I signed my 5 year old daughter up for the 1K race. I think it will help her self esteem participating and finishing a race. Even though it's at and earlier start time then mine she is so excited to be doing a race with me. There is also activity stations set up with activities for kids. After the race my family and I will be spending the day at the Chocolate Festival that will be running there all weekend. It is also Mother's Day that day so I couldn't think of a better way to spend my day.

If you are interested in registering or finding out more info click here. If you do decide to register let me know and I'll look for you!

Making Baby Food

When I found out I was pregnant with my 3rd child I was so excited to be able to make baby food again. With my first, I just made her meats. With my second I made all his food except I still bought baby cereal. I thought making baby food would be really hard and time consuming. But I watched some youtube videos and realized it was actually very easy. I really enjoyed making his food and the little guy ended up with a huge selection of food to eat. Here are some examples of how to make baby food.

The book I bought is called Blender Baby Food - Second Edition By Nicole Young.
This book is amazing. There are so many different recipes and instructions on how to make it.

With all the food I make, I spoon it into ice cube trays and freeze. Once frozen I transfer it to a freezer bag and date it with an expiry date of 3 months.  When steaming food I use the water from the steamer to blend it and if I'm boiling it I use the water in the pot. Some nutrients from the fruits/veggies go into the water so you want to try and put some of them back into the food. When adding water and milk to blend. Start with a small amount and keep adding until you reach your desired consistency.

OATMEAL WITH STRAWBERRIES OR BLUEBERRIES
-1/2 cup oats
-2 cups water
-1 cup frozen strawberries or blueberries, thawed

Bring the water to a boil and add oats. Let cook for about a minute then remove from heat.
Now I put my frozen berries in the fridge the day before so they thaw and are soft. Blend oatmeal and berries in a blender. Spoon mixture into ice cube trays and freeze.

You can also add a banana to it or use any fruit you want.

                                                         
                                                 

BANANAS

I do not make bananas ahead of time. When I want to serve some I take a piece of banana and mash it with a fork.


FRUIT

When making fruit, if frozen I put it in the fridge to thaw. There is no set amount just take out how much you think you'll need. If you take out too much or not enough you'll know for next time. If using fresh fruit and the fruit is not very soft yet I put it in my steamer until it gets soft.

Take your fruit and puree in the blender with water. Start with a small amount of water and keep adding until it is the consistency that you want. When blended spoon into ice cube trays.

Some of the fruit I have made are apples, peaches, pears, cherries, mango, papaya, strawberries and blueberries. For apples I use unsweetened apple sauce. I use the brands that contain just apples and water, There are also tons of combinations you can do. The book comes in handy with lots of ideas.

Here is a combination my kids loved.

Peach Pear Banana
-1 1/2 cups diced peeled peaches (about 2)
-1 cup diced peeled pears (about 1)
-1 banana sliced

In blender combine peaches, pears and banana and puree until smooth.




VEGGIES


When making veggies I peel if needed and steam the veggies until cooked and soft.  You can also boil or bake them. I use water to blend but you can also use breast milk or formula.

Whichever method you use when they are ready put it in the blender with water and puree until smooth.
Spoon into ice cube trays and freeze.

Some of the veggies I have made are sweet potatoes, carrots, squash, broccoli, cauliflower, corn, green beans and peas.



MEATS

The book an amazing recipes for all different meats and fish.
Here are a few I have altered or come up with on my own. Some of these I don't have an exact amount of each ingredient. I use the meat I have leftover and add the fruit to taste.

Pork with peaches/apples
-baked pork chop (I use boneless) cut into pieces
-apple sauce or peaches
-water (enough to make smooth)

Put in blender add water and puree until smooth. Spoon into ice cube tray and freeze.


Chicken
-package of ground chicken
-2 egg whites
-1 cup oats

Preheat oven to 350. Mix all ingredients together. Form mixture into patties. Place on a greased baking tray. Bake for 25-30 minutes. When done cut into pieces and put into blender. Add water/breastmilk/formula. Blend until smooth. Spoon into ice cube trays and freeze.

                                              uncooked patties and frozen chicken


Turkey with Cranberries
(this recipe I modified from the book)
-1 tbsp oil
-package of thinly sliced turkey breast
-1/2 cup water
-1/4 cup fresh/frozen/dried cranberries (I used dried)

In a frying pan heat oil over medium high heat. Add turkey and brown slightly. Stir in cranberries and water, scraping any brown bits from the bottom of pan. Cover, reduce heat and simmer until cranberries are very tender and turkey is no longer pink inside, about 30 min. Let cool.

Transfer to blender and puree until smooth. Spoon into ice cube tray and freeze.


If you have any questions about making baby food please comment below!

My Fitness Pal

  About a week after I had my youngest daughter, last July,  I had noticed that I had lost 25 lbs from my pre-pregnancy weight. I decided I should take this loss as a head start to losing more on my own. I knew that I was one of few people that were very lucky to actually lose weight while being pregnant. I had already starting thinking about eating better regularly and working out a few days before I had my daughter.  After having her I was really anxious on how much weight I had actually lost because she was 9 lbs 2 oz and I was hoping it was about 20lbs. I knew that would give me a push to keep going. Then, I found out about My Fitness Pal.

                                                                    using an iphone app

I was talking to my friend about how to go about losing weight with tracking as she was on Weight Watchers. She told me that a few of her friends had been using My Fitness Pal. She said it was similar to tracking on weight watchers except you track calories instead of points. I decided to try that out first because I liked how it was free.

                                     
                                                                    using your pc

I signed up online, entered my weight, height, my goal weight and how much I wanted to lose a week. It gave me an amount of calories I should consume in a day. I didn't start working out right away as I had just had a baby 3 weeks before and they say you shouldn't work out until about 6 weeks after. Since it was the middle of summer and busy with 3 kids I decided to wait 8 weeks so my oldest had started back to school.
During the first 6 weeks of tracking I honestly could not believe some of the foods that were high in calories. Foods that the "media" claimed were healthy were far from it. Even certain salads were extremely high in calories. It took a couple weeks but I finally found meals that were lower in calories. I'm not interested in "diet" foods that taste horrible. I searched pinterest in hopes I would find something. I found so many recipes that my family loves and keep you full and are low in calories. I will be posting about more recipes in the future. If you haven't seen it I had a post about Spinach, Feta Turkey burgers. If you haven't read it click here. .

                                                     an idea of what your daily journal looks like

What I love about My Fitness Pal is you can add everything you eat to it to monitor your calorie intake for the day. The database has almost everything you would eat in it even some restaurant foods. You can also get an app for your phone. If using an android or iphone there's an option that you can scan barcodes of products instead of searching. You can also create your own recipes instead of putting in each ingredient all the time. It will also tell you your carbs, sugar, protein, sodium and more amounts for the day. There are also a community tab that it you use your pc you can post or comment on topics. I don't go on them but I know people who do. You can also add your friends. Which is good for encouragement.  The app is also easily integrated with many of the popular fitness tracking apps out there (including pedometers and heart rate monitors).

So far I have had a lot of success using My Fitness Pal. I made my husband sign up in the middle of September and I'm so proud of how much weight he has lost. If you would like to try it out click here. It is completely FREE. If you would like you can add me by my email jenn_s83@hotmail.com. I hope it works as well for you as it did for me.

Spinach Feta Turkey Burgers

Since I've had my daughter in July I have changed my lifestyle. I workout 5 days a week and eat a lot healthier. I am going to be sharing recipes that are low in calories and are very filling. One recipe I have recently made is spinach feta turkey burgers. I came across the recipe on greenlitebites.com. My husband and I absolutely LOVE them. We ate them on english muffins instead of buns to cut some calories and I just put tomatoes and mayo on mine.

SPINACH FETA TURKEY BURGERS

-1 lb lean ground turkey

-1 cup quick Oats

-2 large egg whites

-10 oz frozen chopped spinach

-1/2 cup crumbled feta 

Preheat oven to 375 

The first thing you need to do is prep the spinach. If you don’t have a 10oz package defrosted simply put it in a strainer and run it under water. It will defrost in no time.

Once it’s defrosted, squeeze as much liquid as you can out and add it and the rest of the ingredients to a bowl.

Combine using your hands. Don’t overwork, just mix it until all the ingredients merge.

Form into 8 patties

Place patties on a greased baking tray.

Cook for 25-30 min.

Approx Nutritional Information per serving:

1 patty

Calories: 135

Fat: 3g

Fibre: 2g

Sugar: 1g

Carbs: 9g

Protein: 19g

You can check out http://greenlitebites.com/2010/07/05/spinach-feta-turkey-burgers/ to see the original recipe. They grilled theirs on a George Foreman grill, we prefer ours baked.