How to Stay Healthy When Dinning Out

Eating out is part of our lives.  We eat out because it’s quick, convenient, and fun.  It would be fair to say that some of your meals will be eaten away from home.  The following are some healthy suggestions as you dine-out and eat on the go:

  1. Order sandwiches on whole wheat or whole grain bread.
  2. Say “NO” to fried foods.  Baked, roasted, steamed, and grilled are healthier and will help you reach your desired goal of fat loss.
  3. Avoid all cream based sauces and soups.
  4. Don’t be shy about making special requests concerning the ingredients in your meal and how the meal is prepared.
  5. Confirm that the restaurant does not add MSG, for flavor or as a preservative, to the foods they serve.
  6. Have appropriate dressing and sauces served on the side, so you can control the amount you eat or skip them completely.
  7. Eat slowly, it is more beneficial for absorption and digestion.
  8. Makes sure that your food is not cooked in butter and that they do not add butter when they serve.
  9. Use vinegar and oil as a dressing for your salad.
  10. Do not eat foods that are breaded or fried.
  11. Ask for substitutions; such as a salad or steamed vegetables instead of fries.  If they cannot substitute as them to leave the fries off your plate.
  12. Choose mustard for your sandwiches, do not eat mayonnaise.
  13. Chinese food may seem like a good choice, but many dishes are deep fried, and filled with MSG.
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Foods You Must Avoid

For many, it is one of the hardest things to hear, but if you want to be healthy and look good; you must listen.  There are a host of foods you flat out shouldn’t touch with a 10 foot pole.  Here comes the deep sigh.

Foods to Avoid:

  • white breads, breads with enriched flours (including bagels)
  • white rice
  • canned food (as much as possible)
  • french fries and chips
  • fried foods
  • margarine or shortening
  • chocolate
  • candies and cookies
  • refined sugars
  • high-fructose corn syrup
  • highly processed foods
  • hydrogenated oils and Trans fats
  • soy sauce or Worcestershire sauce
  • steak sauces that are not organic
  • vegetable oils (such as canola oil and corn oil)
  • MSG or MSG derivatives
  • artificial sweeteners (such as aspartame, sucralose, saccharin)
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Oven-Baked Salmon Recipe

Ingredients:

  • Fresh or frozen salmon fillet
  • 1 T. lemon juice
  • Chopped onions for flavor
  • Black pepper

Directions:

Preheat oven to 450 deg. F.  Thaw fish, if frozen.  Rinse fish; pat dry with paper towel.  Cover bottom of glass baking dish with 1/2 inch of water.  Place salmon in baking dish and cover with lemon juice, onions, and black pepper.  Cook for 6 minutes; turn the salmon over.  Allow to cook for a few more minutes until it suits your taste.

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Grilled Chicken Kabobs Recipe

Ingredients:

  • 2 skinless, boneless chicken breasts – cubed
  • 1 green bell pepper, cut into 2 inch pieces
  • 1 small onion, cut into wedges
  • 1 red bell pepper, cut into 2 inch pieces
  • Sea salt with iodine
  • Lemon pepper
  • Garlic
  • Skewers

Directions:

Preheat grill for high heat.  Thread the chicken, onion, and the pepper pieces onto skewers alternately.  Season with salt, lemon, pepper, and garlic.  Place kabobs on the grill and cook, turning frequently.  Approximate cooking time is 15 minutes.

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Egg Omelet with Chopped Vegetables Breakfast Recipe

Ingredients:

  • 3-5 eggs (range free) or egg whites
  • 1 oz. milk
  • 1.2 c. vegetables (onions, green peppers, etc.)

Directions:

Blend eggs and milk together. In grease-less pan heat 1/2 C. water to a boil add vegetables and saute for a minute.  Pour in egg mixture; lower heat to medium. Using a spatula, immediately begin stirring the eggs until mixture resembles small bits of cooked eggs surrounded by liquid egg. Stop stirring. Cook for approximately 60 seconds or until egg mixture is set and shiny. Using the spatula, lift and fold the omelet in half. Cut in half and serve.

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6 Week Challenge Breakfast Recipe: Egg & Black Bean Breakfast Burrito

Ingredients:

  • Whole wheat tortilla
  • 2-3 eggs (range free) or egg whites
  • 1/2 c. canned black beans
  • Black Pepper
  • Frank’s Hot Sauce
  • Avocado
  • Cheese (variation)
  • Salsa (variation)

Directions:

Stir together eggs, and salt and pepper (to taste). Cover the bottom of a grease-less pan with 1/4 of an inch of distilled water, heat to a boil. Pour in blended eggs; lower heat to medium. Cook until the egg begins to set.  Then, using a spatula, begin scrambling and cooking the eggs. Cook until the eggs are done and the water has been cooked out. Heat black beans.  Fill the tortilla with eggs, beans, Frank’s Hot Sauce, and Avocado.  Serves 2. *Variation – add cheese and salsa.

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6 Week Challenge Recipe: Ground Turkey Meatloaf

Ingredients:

  • 1 1/2 pounds lean ground turkey
  • 2 eggs
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 1/2 c. whole wheat dried bread crumbs
  • 3 cloves garlic, minced
  • 1 tsp. lemon pepper
  • 2 tsp. chopped fresh basil
  • Pinch of sea salt with iodine

Directions:

Preheat oven to 350 deg. F. Mix the lean ground turkey, eggs, onion, green pepper, bread crumbs, garlic, lemon pepper, basil, and salt in a large bowl.  Shape the mixture into a loaf and place in a 9×13 inch baking dish.  Cover tightly with aluminum foil.  Bake in preheated oven until the loaf is cooked through, about 45 minutes.  Serves 5.

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6 Week Challenge Dinner Recipe: Chicken Stir Fry

  • 2 skinless, boneless chicken breasts, thinly sliced
  • 1/2 c. of fresh bean sprouts, rinsed
  • 1 green pepper, thinly sliced
  • 1/2 c. broccoli, chooped
  • 2 medium carrots, sliced
  • 1/2 c. onion, thinly sliced
  • 1 clove of garlic, minced
  • 1/4 tsp.  freshly ground pepper
  • 3 Tbsp. of red wine vinegar
  • 1 Tbsp. Frank’s Hot Sauce
  • 3-4 Tbsp. Honey
  • 1 tsp. mustard
  • Cooked brown rice

Directions:

In a small bowl stir together vinegar, Frank’s Hot Sauce, Honey, mustard, and pepper.  Set aside.  Cut chicken into small strips, cover with minced garlic and sprinkle with pepper.  Cover the bottom of a greaseless pan with 1/4 inch of distilled water.  bring to a boil and place chicken in water over medium-high heat and cook through.  In a separate pan, saute the vegetables in water leaving them crisp, add the cooked chicken and the sauce.  Stir together, cook for 5 minutes.  Serve over brown rice.  Serves 2.

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