Tag Archives: healthy menu

…Taco Tuesday?…

Does your family regularly participate in weekly meals?

When I was a child, I knew that some days of the week we would be graced with tacos…or spaghetti…or burgers. And as a child,  I think there is nothing more exciting than expecting to have one of your favorite meals each week!

BUT this could be a potential problem for those who are trying to adapt healthier eating habits,

NO WORRIES! I am sharing some healthier alternatives that can turn your Taco Tuesday into a HEALTHIER Taco Tuesday.  Now you and your family can keep your taco date each week without you breaking your healthy eating habit! 🙂

  • Try using LOW FAT sour cream and cheese.  This can help cut those unwanted calorie intake in almost half!
  • Try using soft tortillas and try to use WHOLE WHEAT tortillas instead of the traditional shells.
  • Have you ever considered using ground turkey meat instead of regular meat?  If you do not like turkey meat try to get LEAN hamburger meat.
  • Try to have steamed veggies instead of Mexican rice and beans (or you can use black beans for a healthier option!)
  • Try to measure out correct portion sizes for your tacos/taco salad so you are sure to not double the food you are supposed to consume for the meal!
  • Skip the carbonated drinks or sweet tea! Try to stick to water for your beverage of choice
  • try to limit or cut out guacamole!  Yes it is healthy for you but it packs a lot of calories!
  • Think about using shopped baked chicken or shrimp instead of beef!

Still want chips with your meal? Try to make your own! Get a normal round tortilla, lightly spread some olive oil on top, slice the tortilla into the desired chip sizes you would like, then sprinkle it with sea salt (or any other spices you may have).  Put your over on 350 degrees.  Place your tortillas in the over for about 15 minutes.  MAKE SURE TO WATCH IT!  They get brown pretty quickly.  You can let them get as brown as you would like before they burn (the browner they are the more crunchy they are!)  Take them out and let them cool for about 10 minutes, and you have healthier “chips” for you to enjoy with your meal.

There are a lot of things you can change or add to make your family meals a healthier meal!  You just have to be mindful of the ingredients you are using and learn what to substitute to help make it taste just as yummy as you would like! You do not have to sacrifice good tasting food so you can eat healthier!

Happy Taco Tuesday!

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…Motivational Monday: You CAN do it!!!…

” The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.”

– Jacqueline Gareau, 1980 Boston Marathon champ

Today is Monday. Today is YOUR day.

Stop making excuses and just do it!

Start eating right, start working out….You CAN do it!!!

Here is a motivational story for those of you who still need a little motivation…

So now you should try to be Determine, Discipline, and Dedicated!

If this 70-something year old lady can do it so can you!

Happy Monday!

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…Motivational Monday: You CAN do it!!!…

” The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.”

– Jacqueline Gareau, 1980 Boston Marathon champ

Today is Monday. Today is YOUR day.

Stop making excuses and just do it!

Start eating right, start working out….You CAN do it!!!

Here is a motivational story for those of you who still need a little motivation…

So now you should try to be Determine, Discipline, and Dedicated!

If this 70-something year old lady can do it so can you!

Happy Monday!

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…Fitness/Health Goals…

Over the past few post, I have provided more than enough material to help someone who wants to start to be active again.  Besides getting up and starting your healthy lifestyle, the only other thing that you need to do is set a goal!  It makes it easier when you have a goal you would like to reach so you know how long and how hard you should work.

 

To weight your self…or not to weight yourself…that is the question!…

Some people like to know their starting off right.  This is a good idea.  Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time.  You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.

How much weight you should expect to lose over time… 

On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week.  If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week).  Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming.  Naturally, if you are burning off more calories that you consume this will lead to weight loss.  These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.

what is a realistic length of time to set a goal?…

Lets say that your goal is to lose 20 pounds.  To be honest, the length of time it will take you to lose 20 pounds may be different from someone else.   It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat.  Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!).  So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months).  Like I said before The length of time it will take someone to lose weight will be different from someone else!  If  are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds.  It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication.  And in the end the hard work will show.

What happens if I do not lose weight one week?…

It is OK if there is a week that you do not lose any weight or you lose one pound.  Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!

What to eat during this time… 

Setting a menu is just as important as setting a work out schedule.  What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks).  It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week.  Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat.  A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat)  It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.

What happens if I do not reach my goal in the time that I set for myself?…

If you do not reach your goal in the time you set it is OK!! Just extend your goal time.  Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself.  What I have suggested to some clients is to possible keep a fitness/health journal.  This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal.  It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen.  You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it).  This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!

I hope that these tools will help you create your goals and start your own fitness and health journeys.

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…Bon Appetit!…

All week I have been suggesting that one should adopt a healthy diet to assist their daily eating habits.  Well I have found a few good recipes (and yes I have personally tried them all! The next time I make them I will be sure to take my own pictures to share with you!) and I would like to share them with you!

Breakfast

Breakfast Burritos: Estimated Prep Time = 15 minutes

Ingredients

  • 1 whole wheat tortillas
  • 1 tablespoon salsa
  • 1 tablespoons shredded reduced-fat Cheddar cheese (or swiss cheese or feta cheese…or what ever cheese you like!)
  • 2 Whole eggs or 1 cup egg whites

What I do is I will cook the eggs, and before they are done I will add about one cup of veggies (like bell peppers and onions and mushrooms) but you can add what every you like.

Along with this burrito I may have an orange or apple or a cup of grapes along with a 8oz glass of 1% milk

Breakfast is usually one of my big meals of the day so the total calorie count is about 400 calories.

Lunch

Salmon Salad Sandwich: Estimated Prep Time = 15 minutes

Ingredients

  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
  • 1/4 cup minced red onion
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 4 tablespoons reduced-fat cream cheese
  • 8 slices pumpernickel bread, or Whole Wheat Bread toasted
  • 8 slices tomato (optional)
  • 2 large leaves romaine lettuce, cut in half

Preparation

  1. Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition

Per serving:    286 calories;  9 g fat   ( 3 g sat ,  4 g mono );    34 mg cholesterol;  29 g carbohydrates; 0 g added sugars;  22 g protein;  4 g fiber;     645 mg sodium;  262 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron & Vitamin C (17% dv), source of omega-3s.

Estimated calorie count: 286 calories

Dinner

Turkey Chilli (great for the upcoming winter time!!) : Estimated Prep Time = 1 hour

Ingredients (Makes 8 serving sizes)

  •                     1 1/2 teaspoons olive oil
  •                     1 pound ground turkey
  •                     1 onion, chopped
  •                     2 cups water
  •                     1 (28 ounce) can canned crushed tomatoes
  •                     1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed
  •                     1 tablespoon garlic, minced
  •                     2 tablespoons chili powder
  •                     1/2 teaspoon paprika
  •                     1/2 teaspoon dried oregano
  •                     1/2 teaspoon ground cayenne pepper
  •                     1/2 teaspoon ground cumin
  •                     1/2 teaspoon salt
  •                     1/2 teaspoon ground black pepper

Directions

  1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
  2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper.  Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Estimated calorie count: 185 calories

 

Here are only a few recipe options to help you get started to help you start to plan out your meal.  Good luck and happy cooking!!

 

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