YIPEE!

When I left the nursing home about 2 1/2 months ago, I was wearing size 6X pants. Today, I wore 4X pants... and they were loose!

MERRY HEALTHY CHRISTMAS

I just want to wish everyone a very Merry, Healthy Christmas. For those of you who have missed it, here's my blog about Dr Oz's cheat sheet to get through the holidays. 

http://liztollsweightlossjourney.blogspot.com/2014/11/dr-ozs-holiday-cheat-sheet.html

humor of the day

SAFE TURKEY TIPS

If you haven't put that turkey in the fridge to begin thawing, you'd better do so.

To keep my bird from getting dry, I'd like to cut a lemon and/or lime in half and place inside the cavities. This causes a steam from within to make the meat nice and moist. You can also place the turkey breast down for the first hour then flip.

Place the thermometer in the fleshiest part of the thigh (avoiding the bone), and take out when it reaches 165 degrees or just under. Let it rest with foil for 20-40 minutes depending on the size. 

Keep lots of turkey or chicken stock on hand. If you start to carve the meat and notice it's not fully cooked, separate the legs, thighs, breast, and wings. Place them back in the roasting pan on the stove with the stock, wait a few minutes and turn. 

I also like to have broth or stock in the bottom of the roasting pan. While the turkey is resting, I'll use the broth/stock with the turkey drippings to make the gravy, mashed potatoes, and stuffing. Really adds flavor.

If you haven't seen my blog entry with Dr Oz's holiday cheat sheet, go check it out. 
http://liztollsweightlossjourney.blogspot.com/2014/11/dr-ozs-holiday-cheat-sheet.html
He has great tips on preventing unwanted weight gain during the holidays.

Just so you know, turkey does not cause sleepiness. Check out this article.  http://theincidentaleconomist.com/wordpress/once-again-turkey-doesnt-make-you-sleepy/

Have a happy, healthy Thanksgiving!

Dr Oz's holiday cheat sheet

For those of you who didn't see this episode of Dr Oz with his holiday cheat sheet, check it out here.
http://www.doctoroz.com/episode/holiday-cheat-sheet-eat-your-way-through-season-without-gaining-pound

humor of the day

I wish...

snack time

Was in the mood for something sweet, thought I'd try this. So glad I did, it's delicious with only 220 calories, 7 grams of protein, and 13% of the day's fiber.

tip of the day

humor of the day

recipes from tonight's Biggest Loser

These are recipes from tonight's Biggest Loser  

Avocado Egg Bake with Jennie-O Turkey Bacon

akes 2 servings
Total Time Under 15 minutes

Nutritional Information
Calories ​   190    Fat ​   14g
Protein ​​   10g    Cholesterol    10mg
Carbohydrates    10g    Sodium    220mg
Fiber    3g    Saturated Fat    2g
Sugars    ​​0g

Ingredients
1 avocado
4 egg whites
2 slices JENNIE-O®Turkey Bacon
½ cup salsa
salt and freshly ground pepper, if desired
corn tortillas, if desired
glass of milk, if desired

Directions

Heat oven to 425°F.

Cut avocado in half and remove the pit by piercing it with a sharp knife and pulling it out.

Scoop about half the avocado out. Using a knife, shave off a small amount of the avocado bottom so that it sits flat forming a bowl shape. Repeat for other avocado half. Reserve removed avocado for another use. Set each avocado half in their own space in a standard size muffin pan, with the hollowed out side facing up.

Divide egg whites between each avocado half and pour inside. Bake 15 to 20 minutes or until eggs are set.

Cook turkey bacon according to package directions; cut into small pieces.

Remove cooked eggs and avocados from the oven.

Top with salsa, turkey bacon and salt and pepper, if desired. Serve with chips and milk, if desired.

**********************************************

Chef Rocco DiSpirito’s No Sugar Cranberry Sauce

Yield: 4 turkey dinner condiment servings
Prep time: approximately 3 minutes, cook/rest time approximately 5 minutes

Ingredients:
1. 1 cup fresh cranberries
2. Juice from 1 orange(2 table spoons) plus 1⁄4 tea spoon of zest
3. 1 tea spoon raw agave nectar
4. 5 packets of stevia powder (such as SteviaIn The Raw)
5. 1/4 tea spoon cinnamon
6. 1 tea spoon citrus pectin (such as Pomona)***

Method:
1. Add the cranberries to a large zip lock bag, seal and “pop” the berries by hitting them with a flat meat mallet or the bottom of a small pot. Add the mixture to a microwave safe bowl with 3⁄4 cups of water, agave, orange juice and zest, stevia and cinnamon and cook on high until the simmering, about 3 1⁄2 minutes.
2. Remove the bowl and carefully sprinkle in the pectin while whisking to dissolve with no clumps. Cook the mixture until simmering, about 1 1⁄2 minutes.
3. Scrape the cranberry sauce into a stainless steel bowl placed over another bowl filled with ice and water to cool. Once cool the sauce will be thick and ready to serve.

Tips:
1. ***most pectins come with a packet of calcium powder,this recipe does not require it so just use the pectin pouch. If using Sure-Gel, double this amount of pectin.

Fat Grams
Before: 2.94
After: 0
Calories
Before: 110
After: 20

Per serving:
19.8 calories, .07 fat (0g sat, 0g mono, 0g poly), 0mg cholesterol, 1.25 mg sodium, 4.4g carbohydrate, 1.2g fiber, .05g protein

********************************************************

Chef Rocco DiSpirito’s Turkey Dinner with All The Trimmings

Yield: 4 adult entrees

Prep time: approximately 5 minutes, processing time: approximately 5 minutes

Ingredients:
1. 4 cups low-fat,low-sodium chicken broth
2. 1 pound fresh or completely thawed turkey breast, trimmed of all visible fat
3. 1 table spoon extra-virgin olive oil
4. 1⁄4 cup chopped onions
5. 1⁄4 cup chopped celery
6. salt and freshly ground black pepper
7. 11⁄2 tea spoons poultry seasoning, such as SpiceHunter
8. 4 ounces cubed stale whole wheat Bread
9. 1 table spoon chopped fresh flat-leaf parsley
10. 4 1⁄2 teaspoons cornstarch
11. 1⁄2 cup no sugar added cranberry sauce, such as Steel’s

Method:
1. In a medium pot with a candy thermometer or deep fry thermometer attached, heat the broth. When the liquid reaches 165 F, with barely any bubbles reaching the surface, add the turkey. Adjust the heat, if necessary, to keep the temperature at 165F.. Using foil, cover the pot around the thermometer and poach the turkey until the internal temperature of the turkey reaches 150F, about 30 to 40 minutes. Turn off the heat and let the turkey rest in the poaching liquid for an additional 15-20 minutes.

2. Meanwhile,heat a large nonstick pan over medium heat. When hot,add the olive oil. Add the onions and celery and cook until the vegetables are soft, about 5 minutes. Season with salt and pepper to taste. Add the poultry seasoning and bread. Stir to combine. Lower the heat to low and a the poaching liquid, about 1⁄2 cup at a time (about 1 cup total), to the pan to moisten the bread. Stir well, and then cover. Cook until the bread is moist and hot, about 5 minutes. Stir in the parsley, and season with salt and pepper to taste. Set aside.

3. Remove the thermometer from the pot and bring the poaching liquid up to a simmer. In a small bowl, add the cornstarch. Whisk in about 1⁄2 cup of the poaching liquid, and then pour the mixture back in to the pot. Turn up the heat so that liquid boils. Turn down the heat and simmer until the liquid thickens and reduces in volume by a third, about 10 minutes. If the liquid is too thin, mix more cornstarch with some liquid fro the pot and stir it back into the simmering gravy. Season with alt and pepper to taste.

4. Slice the turkey breast as thinly as possible. Serve with the stuffing,gravy and cranberry sauce.

Tips:
1. Use a sprouted whole wheat bread, it is much better for you.
2. Use gluten free bread instead of whole for a gluten-free Thanksgiving dinner.
3. Serve with Rocco’s No Sugar Added Cranberry Sauce if you can not find one at the store.

Fat Grams
Before: 58
After: 7
Calories
Before: 1450
After: 323

Per serving:
323 calories, 7g fat (1g sat, 3.78g mono, 1g poly), 45mg cholesterol, 345mg sodium, 30g carbohydrate, 4g fiber, 38g protein

*******************************

humor of the day

word of the day

14 Steps to Cut Out Processed Food

• Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
  
• Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetenedwith a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
• Week 3: Meat – All meat consumed this week will be locally raised (within 100-miles of your hometown). Meat consumption will also be limited to 3 – 4 servings this week, and when it is eaten meat will not be presented as the “focal point” of the meal. Instead meat will be treated as a side item or simply used to help flavor a dish.
  
• Week 4: No fast food or deep-fried foods – No fast food or any foods that have been deep-fried in oil.
  
• Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before.
  
• Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”

• Week 7: 100% Whole grain – All grains consumed must be 100% whole-grain.
  
• Week 8: Stop eating when you feel full – Listen to your internal cues and stop eating when you feel full.
  
• Week 9: No refined sweeteners – No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
  
• Week 10: No refined oils – No refined or hydrogenated oils including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine, and grape seed oil.
  
• Week 11: Eat local foods – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey.
  
• Week 12: No sweeteners – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
  
• Week 13: Nothing artificial – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.
  
• Week 14: No more than 5-indgredients – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients
• http://eatlocalgrown.com/article/steps-to-cut-processed-food.html/?c=sfm
• 
  
• 
  

Tip of the day from the Powell Pack

Check out Heidi Powell's page for her's & Chris's 9-minute missions.
http://heidipowell.net/9045/9-minute-missions/

it works for me

my kind of health food

Is that before or after the "special" ingredient? Just kidding! :o

humor of the day returns

update

Sorry I haven't been on in quite a while. For those of you who don't know what happened, I'm going to recap what has been going on.

On Friday, August 22, Chloe and I were in a car accident. Luckily, she's fine. Chloe's been staying with family while I recover.

My femur broke in 3 places. After the accident, I was air lifted to Iowa City.

Since it was the first time I ever flown, I asked one of the air-medics to take the picture for me.

Had to wait a couple days for an opening in OR, so the doctor put my leg in traction. OUCH!

Here's a cool X-ray of the rod and screws they put in my leg.

My parents and little sister came to the hospital and helped PT encourage me to get out of bed.

Six days after the accident, I transferred to a local nursing home for rehabilitation. Soon, both physical and occupational therapy had me back on my feet... literally. It was really challenging learning how to walk again, then again I enjoy a good challenge.

Friends and family constantly sent encouraging words.

Chloe talked to me on the phone and sent pictures. I miss her so much.

Donated 10 inches of my hair to Locks of Love in honor of K.

Got used to eating healthy in there. Now that I'm home, I can't eat junk like I used to.

But I was also blessed by BFF Karen's cooking once in a while.

Thanks to the Activity Dept, I kept busy. I learned how to crochet, had pet therapy, etc.

Really pushed myself to get better.

Stopped for one last pic w PT & OT, big thanks to them. Heading home.

Got a visit from Chloe, Pop, & cousin Kelli.

Got in-home therapy to help with my next challenge... conquering the hill I live on. I've come a long way, but there's still a bit to go. Chloe will be home at Christmas. Can't wait to see her again. Will keep you posted on my progress.

RULES FOR A HEALTHY LIVING

quote of the day

I'm back on track`

Now that I'm in less pain with my chiropractor visits, I've decided to go back into physical therapy. Today was my first session.

So far, I'm only able to lose about 10 pounds a month with just eating better and limiting junk. I plan to lose more once I'm able to move more.

Will keep you posted.

ick of the day

Guiltless Banana Ice Cream

1.  Peel, chop, and freeze 4 over ripe bananas
2.  In food processor, puree 
3.  Add desired toppings
4.  Enjoy

Grilled Chicken with Curried Peaches

Yield: Serves: 4

Cost per Serving: $2.46

Don't like peaches? Try another fruit! Substitute nectarines or mangoes, if you like

Ingredients

• 1 1/2 pounds boneless, skinless chicken breast cutlets (about 8)
• 1/4 cup olive oil
• Salt and pepper
• 2 teaspoons cider vinegar
• 1/2 teaspoon curry powder
• 2 peaches, halved, pitted, cut into thin wedges
• 2 tomatoes, cored, cut into thin wedges
• 1 shallot, thinly sliced
• Chopped parsley or cilantro, optional

• Preparation

  1. 1. Preheat a gas grill to high. Brush chicken with 1 Tbsp. olive oil; season with salt and pepper. Grill chicken, covered, turning once, until cooked through, 5 to 8 minutes total, depending on thickness of cutlets.
  2. 2. In a large bowl, whisk together vinegar, curry powder and remaining 3 Tbsp. oil. Season with salt and pepper. Add peaches, tomatoes and shallot; toss to coat. Spoon on top of chicken. Sprinkle with chopped herb, if desired, and serve.

  Recipe Time

  Cook Time: 8 Minutes 
  Prep Time: 10 Minutes 

  Nutritional Information

  Amount per serving

  • Calories: 342
  • Fat: 16g
  • Saturated fat: 3g
  • Protein: 41g
  • Carbohydrate: 8g
  • Fiber: 2g
  • Cholesterol: 99mg
  • Sodium: 406mg

http://www.myrecipes.com/recipe/grilled-chicken-curried-peaches-50400000136069/

Sunday Dinner

tonight's dinner: oven friend chicken (210 calories), mashed potatoes (110 calories), and corn (70 calories)  tonight's dessert: peaches (60 calories)

I've never been able to stick to a "diet", so I've been searching for recipes to help me make healthier versions of Chloe's and my favorite foods. This way, it doesn't feel like I'm changing anything. Although, I have been feeling better lately. Chloe (my 12yo) says it's better thank KFC.

Easy Oven-Fried Chicken Recipe

Ingredients

Serves: 8

1/3 cup flour

4 teaspoons bread seasoning

3 pounds bone-in chicken parts

1/4 cup milk  

Directions

1. Preheat oven to 425°F. Mix flour and Seasoning in shallow dish. Moisten chicken with milk. Coat evenly with flour mixture.
2. Place chicken, skin-side down, in single layer on foil-lined 15x10x1-inch baking pan sprayed with no stick cooking spray.
3. Bake 40 minutes or until chicken is cooked through, turning halfway through cooking.

Nutritional information

(amount per serving)

Calories: 210

Sodium: 283mg

Fat: 10g

Carbohydrates: 5g

Cholesterol: 110mg

Protein: 25g

Fiber: 0g

CARAMEL APPLE CAKE

Caramel Apple Cake by Heidi Powell

What you’ll need:

Cake:

1 cup agave or honey
2 Tbsp butter
2 Tbsp olive oil
2 whole eggs
4 cups shredded apples- with or without peel
2 cups 100% white whole-wheat flour
2 tsp cinnamon
2 tsp baking soda
2 tsp nutmeg
1 tsp sea salt
½ tsp cloves (optional)
½ chopped nuts (optional)

Caramel sauce:

½ cup natural almond butter
½ cup honey
1 tsp pure vanilla extract

Let’s Bake!

1.  Preheat oven to 350 degrees.

2.  Beat agave, butter and olive oil together. Add eggs. Mix. Add apples. Mix. Add all remaining ingredients. Mix well.

3.  Pour batter into a well-greased bundt pan. Bake for 45 minutes. Let cool for 30 minutes to an hour.

4.  Make the caramel sauce just before serving. In a small saucepan, mix almond butter, honey and vanilla over medium heat. Stir constantly until all the ingredients melt together making an ooey-gooey caramel.

5.  Drizzle the “caramel sauce” over your cake.

TIP: If you are making this for a group, top the entire cake with caramel all at once. If you are keeping this for yourself, top each slice individually with caramel just before eating.

This dessert is so good that you will be eating the leftovers for breakfast… and believe me, I do!!! Happy cheating!

What’s in it:

Recipe makes 16 servings. Each serving has : 280 calories, 5g protein, 10g fat, 2g sat fat, 31g carb, 4g fiber

http://heidipowell.net/5441/caramel-apple-cake/

Tuna Apple Salad Sandwich

• Prep Time: 15 minutes

Category: Main Dishes

Serves: 4

Cups of Fruits & Vegetables per Serving: 3/4

Ingredients

Tuna Salad

• 1 Fuji or Pink Lady Washington apple
• 1-12 oz can chunk light tuna, drained 
• 2 Tbsp plain yogurt, low-fat
• 2 Tbsp mayonnaise, reduced fat
• 1/2 cup raisins or chopped figs
• 1/4 cup walnuts, chopped
• 1/8 tsp ground black pepper
• 2 Tbsp fresh parsley, chopped (optional)
• 1/2 tsp curry powder (optional)

8 leave lettuce (Bibb, Romaine, green or red leaf)

8 slices whole grain bread 

Directions

1. Cut apples in quarters; remove core and chop. 
2. In a medium size bowl, mix all salad ingredients, except tuna. Gently fold tuna.
3. Make sandwiches using lettuce and whole grain bread (toast if desired), and fill with tuna apple salad. 
4. Serve with 8 oz glass of 100% orange juice. 

Nutritional Information

• Calories:    380
• Carbohydrates:    48g

• Total Fat:    10g
• Cholesterol:    25mg

• Saturated Fat:   1.5g
• Dietary Fiber:    7g

• % of Calories from Fat:    24%
• Sodium:    550 mg

• Protein:    27g

• Recipe Credit
• Recipe courtesy of Sage Fruit, National Fisheries Institute & Juice Products Association
• http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=1276

Chris Powell’s Protein Waffle

Servings:2

Cook Time:1-30 min

Powell likes to top this with fresh berries, and if he’s feeling extra indulgent, some agave syrup. He serves it with a nice cold glass of vanilla almond milk (unsweetened) and hot coffee!

Ingredients

• 1/2 cup cottage cheese
• 2 eggs
• 1/2 cup water
• 2 teaspoon olive oil
• 1 teaspoon vanilla extract
• 1 1/3 cup oatmeal
• 1 teaspoon baking powder

COOKING DIRECTIONS

Put oatmeal and baking powder in food processor or blender and process until powdered.

In a food processor blend cottage cheese, eggs, water, vanilla, and olive oil until smooth.

Mix the dry and the wet ingredients to form a batter.

As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.

Cook in a waffle iron according to the iron’s specifications. Powell’s waffles take about 4 minutes each.

Nutritional Data: 313 Calories, 18g Protein, 29g Carbs, 4g Fiber, 2.5g Sugar, 13.4g Fat

If you top this with coconut whipped cream, it adds an additional 60 cal, 5.2g fat, .8 carbs, and .8 protein

This recipe was styled by chef Karen Pickus for “Good Morning America.”

Recipe courtesy Chris Powell.

http://chrispowell.com/abcnews-go-com-chris-powells-protein-waffle/  

humor of the day

humor of the day