Tuesday, June 19, 2012

Pineapple Pork Chops

     I love meat and I'm not sure I could stop doing meat and potato meals, like I grew up eating almost every night. Emily has decided the past few months that she will not being eating meat so I will be looking for more recipes when she comes home on breaks.
     This recipe could be used with any meat that would taste good like a "sweet n sour' type meal. Chicken would be a great idea.

     I had on hand a can of crushed pineapple and apple cider vinegar. I used 1/3 cup of the pineapple and 2 Tbsp of apple cider vinegar. Combine in small mixing bowl. See my 2 TBSP measuring spoon, I really like this and it was a kitchen gadget I got at Williams Sonoma a few years ago. I use it a lot. It also comes with
1 1/2 TBSP and 2 tsp measuring spoon.

  These items I had on hand also. I use Dijon mustard I get from Aldi in my homemade salad dressing so I always keep it. Use 1 TBSP of the mustard and 1 tsp of the soy sauce. Add to the mixture above.

Add 2 TBSP of brown sugar blend with splenda to bowl. Add 1/2 tsp olive oil to a non stick frying pan and turn on medium high. To the same bowl add a heaping fork full of minced garlic, then use that same fork and mix it up well.

Add pork chops to frying pan with olive oil and cook about 5 minutes per side until browned. I buy my chops at Aldi they are usually thick and well worth the price. These were only 3.70 for a little over a pound. It was only Mike and I eating so that was plenty for the two of us.

Poor half of the pineapple mixture over the chops and simmer for several minutes, then turn over and add remaining pineapple mixture.
This was excellent and I ate 2 of the small ones. Weight Watcher points are 6. I served frozen Green Giant broccoli & cheese sauce plus my big bowl of Faux-tay-toes. My meal total for this was 12 points. If I had adjusted butter and cream cheese I could have got by with less but I really enjoyed the fake mashed potatoes!


      I love mashed potatoes but they do not love my belly fat. Just a 1/2 of cup of plain mashed potatoes is probably 3 points plus I like to add butter and anything that makes it a comfort type food. This was what I grew up on and craved as I got older. Too bad I didn't realize how bad they were for my waist line until it was too late. This is my attempt to make lower carb and healthier!

     I bought this head of cauliflower at Aldi it was 1.99. I used half of a head for this recipe and I plan on using the other half for another recipe later in the week. Stay tuned.

     Break off the pieces of cauliflower or cut off with a knife. Place the pieces in a pot and steamed it until able to stab easily with a fork.

     . Drain very well because we're going to add stuff to it! This is a Tupperware small drainer that I just sit in my original pot I cooked my cauliflower in and then I went and got a shower.

Then I divided it in half and placed each in a cereal type bowl. In doing it this way I can control and measure how much additions I add to stay on plan.

 I bought Weight Watchers cream cheese for 1.98 at Wal mart. They also sell individual pre-measured, 2 point containers of cream cheese by the Weight Watchers brand but they were out on my grocery shopping day. On the label it said 20grams was 2 points so I used that amount. You can increase or decrease amount used based  on how many points you want to spend. I also love me some butter and used a whole serving for 2 points. If I had done this with potatoes my points value would be all the way to seven which is as much as the meat part of my meal or my whole point value for my total lunch.

Next I mash it up with a fork and add salt and pepper.

Yes this was my serving. So all you have to count is the cream cheese and butter  and you can have as much cauliflower as you want. I made a serving for my husband too but did not measure as closely as with my serving and yes he did eat it and say it was good. Mike is watching his carbs too and I'm sure this was better than all the salads he has been consuming every night.

Monday, June 18, 2012

Apple Cinnamon Cottage Cheese

      Today I celebrate second chances or "do overs." I've regained some of my weight due to being lazy in my food preparation and too busy in my gardening area. Those fast food joints just kept calling me and pulling me into the parking lot or drive-thru just like a magnet. For some reason I can't eat healthy and be into gardening at the same time. I work so hard outside I think I'm burning more calories than am actually doing. So my mind says feed me  but probably in reality I'm just more dehydrated and don't want to take the time to fix something.

      This is such a simple recipe it seems silly to post, but coming up with simple things and putting them together is a big problem for people who need to loose weight. I know a lot of people do not like cottage cheese but this doesn't taste like simple cottage cheese. It has more apple in it than cottage cheese so with every bite you get your favorite apple and a hint of cinnamon.

     Cottage cheese has many benefits. One cup has only 160 calories, 22 grams of protein, 16 grams of carbs and no fat. Cottage cheese is really cheese with the difference being the cheese is curdled and drained rather than being aged and processed. The end result is the cheese- high in protein or casein because most of the whey is drained out. Casein digest more slowly than other proteins which makes it a good food to consume at anytime of the day. Breakfast time it will last longer than cereal and probably eggs. At night as a bed time snack it provides the muscles with a steady stream of amino acids.

I bought 3 containers this size of cottage cheese for my week of breakfast. I use one cup so each container is only 2.5 servings. At Walmart the cost was 2.64/ container. I use the fat free and it is hard to find sometimes in generic brands but if you can find it use it. This is the fastest way to measure it without dirtying a measuring cup. On the container serving size always includes grams. Mine said 125 grams/ one half cup. I needed one cup so I used 250grams. Check your brand for how much to use.

     This is a Gala apple I got from Sam's and a large bag is 6.98 for about nine apples. This apple slicer I got from Williams Sonoma. It is somewhat pricey but it works really well and has 2 different thickness slices you can choose from. The bottom also is white plastic and if you place the bottom on it after you slice it the apple comes apart better. It is called dial- a- slice apple divider and sells for 19.95. This is one of my favorite and most useful kitchen gadgets. Cut your apple and then I dice each piece into about 3 cubes.

     Place the apples on top and stir together. See it is almost double the amount of food and very filling. No limits on the size of the apple you can use. This is just the type I like.

Then I grind lots of cinnamon on top. This is what really makes the meal good and I continue to grind cinnamon on top as I stir and eat it. I found this at Harris teeter for less than 5.00 about 6 months ago and I still have > half a bottle. If you can find a cheaper cinnamon grinder let me know.

 This meal as pictured is only 3 WW points so it leaves room for a couple of good snacks later in the day. You could also use it as a snack and adjust the amount of cottage cheese for how many points you want to spend. Also on your healthy checks you can check off 2 milks with this recipe and 1 fruit/ vegetable serving.

Monday, January 10, 2011

Chickened Salad with Tangerine

I cook my chicken breast on an indoor grill and usually 2-3 depending on the size. This amount ensures enough for my lunches during the week. I place no seasoning on them they taste good without anything. I use only 3 ounces of the chicken per Salad and save the rest of the chicken for more during the week. This salad calls for three cups of mixed greens. I buy the large contanier at Sam's and it is usually all used with salads at lunch and side salads for our dinners during the week. I used 1 ounce or 28gms of 2% mild cheddar cheese. It is 2.00 at Walmart. I found a bag of clementines at Walmart for 3.75 they are great but a bag at Aldi is 1.99. I think the ones at Aldi have a few more seeds but are also good. My dressing was the Easy Balsamic from a previous post. I serving is 2 points. The whole meal was 7 points

Spinach-Cheddar Omelet with Orange Juice

Spinach-Cheddar Omelet with Orange Juice is a very low point breakfast but pretty well rounded. 2 points and it has protein, calcium and veggies. Separate four eggs and use just the whites. I buy my eggs at Sam's, an 18 eggs are a litle over 2.00. Place egg whites into small non-stick omelet shaped fry pan, sprayed with cooking spray. Cook on medium until set. When it is almost done place 1/2 cup fresh spinach over egg whites. I also used 2 teaspoons or 4gms of 2% mild cheddar shredded cheese inside the omelet- the cheese was so little amt it held no points. I buy at Walmart OJ that is called Trop50 and it has less sugar than other juices, so 1 cup is only 1 point. I probably should have had milk with this to increase my points but I had a mid morning snack that I added a cup of milk.

Friday, January 7, 2011

A New Creation

My weight and life have been a roller coaster since I can remember. As the stress in my life increases the amount of food I ingest readily increases in relation. It began as a child, I sought comfort at night especially with Ice cream or any sort of snack that appealed to me at the time. As I moved out to nursing school my unhealthy habits continued. Sitting and studying for long periods brought the freshmen five to twenty five pounds. Prior to my marriage I did loose 60lbs and made it to the 130's but only for a brief period. My weight at my marriage was already back to the 170's and 2 children eight years apart brought my weight in 2009 to 241 pounds. At 5' 4" that made my BMI 42, (which over 40 is morbidly obese). Looking at needing to loose 100 pounds was depressing to say the least and something I could not even think about doing.
God was there all the time. He would lead me to people that had lost nearly that much weight and seeing that encouraged me. I went for my yearly physical bringing all my complaints to my physician, "I don't feel like I sleep well, I'm tired all of the time, I've got no energy." Every complaint I had- his reaction to solving the problem was, "you know what can fix that don't you!" He also said, "in another ten years it would be even harder to loose weight." Yes I knew, I just didn't want to embark on such a time consuming activity. I pouted for a couple of months and began cholesterol medication. God was working on me during that time as I prayed for knowledge, perseverance and endurance to take on another task.

In my kitchen I have posted the fruit of the spirit, "love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self control." Every time I read that verse God spoke directly to my heart, "You need me instead of those chocolate kisses, I can make your path straight. Please seek me!" Later when I continued not to listen to that little voice inside I started to realize how bad I felt when I ate certain foods or ate too much. I likened it to someone abusing a substance. I would feel lethargic, pass out on the couch and sleep from my carbohydrate high. How can I do what God wants me to do when I'm in a drunken stupor from food? This is not what God has in store for my life but what the devil wants. I asked myself is this any different than what Eve battled inside the garden? No.

December 26, 2009, I felt ready to take the challenge. As in Deuteronomy 2:3, I had circled this mountain long enough. Now I was ready to turn north. My physician encouraged Weight Watchers, which I had done before and knew it worked. I just did not like the costly meetings. Weight Watchers online was an answer to prayer. I used it to track my food intake, portion size and to keep motivated. Next what to eat became an issue. I wanted to loose weight to feel better so the right type of foods needed to be included. I envied people like Oprah who could hire a person to make all her healthy meals. I found a site online called Saving Dinner, it is made by a dietician and is full of menu suggestions for people who want to eat more healthy. I subscribed to it receiving weekly menus that gives me ideas of different foods to eat. I have something different everyday which helps with motivation to keep eating for the correct reason.

In May, I was finally to a weight (~190's) that I felt I could exercise and not hurt myself too bad. I always enjoyed Jazzercise so I started that 2-3 times per week. On days I work I started going to the gym at the hospital before work 3 times per week doing weight training or some kind of cardio equipment. It really helped with my weight loss but by the end of summer I had a large inguinal hernia. I had to stop exercise and it was repaired in October. It has been difficult loosing since October but during this big roller coaster "hill" of having surgery I did not gain but maintained.

Reflecting over the year of my weight loss God did direct my path and he used his supernatural power to give me strength to work on my weight issues. There is no other way I could have done this without him walking by my side. He was the one that told me in
1 Corinthians 6:12 that "everything is permissbile for me"- but not everything is beneficial... I will not be masterd by anything." Words of encouragement like this really helped me pass by those free samples at Sam's and all the fast food restaurants I pass on my way home after working 12 hours. Yes God made sugar to eat but like movies on TV, is it good for us? Can we use it for his glory if we over indulge? I now have more energy and have lost close to 70lbs. My BMI is around 29 and that is considered just overwieht not obese. My goal is to get my BMI to a halthy weight which is another 25lbs. 2 Corinthians 5:17 says, "If anyone is in Christ, he is a new creation; the old has gone, the new has come." I am that new creation!
Lord, I praise you for you know my story. From beginning to end you see it all. Give me the obedience to admit my limitaions and ask you for your supernatural power you freely give to those who believe. For I don't alwasy see the past accurately, my vision fo the present is often blurred and I am blind when it comes to the future. Jehovah El Roi help me fix my eyes on you trusting in your perception for my life and your vigilant care. In His Holy name, Amen.

Thursday, January 6, 2011

Turkey Salad

This is just the lunch when wanting to stay on plan and having a busy day. God gave me the strength to pass by all the fast food restaurants on the way home from a busy morning of errands. I had ate breakfast about 730 and was out the door by 8am. I did my hour of Jazzercise which earned me 5 activity points, got my hair cut and new tires. To say the least I was very hungry by 1230.

I just add:
3 cups of mixed salad greens (free and you get to check off 3 healthy checks for the day)
four ounces of Turkey breast luncheon meat (I use Oscar Mayer) = 2 points
one ounce or 28gms of 2% mild cheddar cheese from Kraft = 2 points

30gms of Easy Balsamic Vinaigrette =2points
8 gms Dijon Mustard
24 gms Balsamic Vinegar
8 gms lemon juice
1 spoonful minced garlic from a jar
83 gms olive oil
salt and pepper to taste
(you can also add other seasoning to this if you would like, but I like mine just like this)