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