Baby steps

Quite often I get inquires from friends and family on how to lose weight. First thing I tell them-- TAKE BABY STEPS!

why?? Because if you try to totally revamp your lifestyle overnight... more likely than not, you will fail. Here are 5 tips that I did to help me lose weight. If you try these things you will notice a difference almost immediately which will give you even more motivation to continue down a path of a healthy lifestyle change.

1. Stop Drinking Soda

This is a big one. All of the processed sugars in these sugary drinks just makes you crave more. These drinks have contributed to the skyrocketing rates of obesity and type 2 diabetes. These are all USELESS calories that do nothing but eat your teeth and add unwanted pounds.If you must (and yes sometimes I must!) drink diet soda. I am a diet coke lover so I limit myself to one can a day.

2. Keep a Food Journal

You can double your weight loss by just writing down everything you eat. Research has shown that the more people wrote down what they ate the more weight they loss. We become aware of our habits when we go through the process of reflecting on what we eat. That is the only way to change a behavior, to become fully aware of it. There are online food journal sights that can make it easy or you can get yourself a cheap notebook and write it all down there. Make sure you include the time so you can see any patterns forming with they type of food and the time. Make sure to write how you felt at the time. Measure your hunger from 1 to 10, just that alone may keep you from putting that extra helping on your plate. This really helped me when I began my weight loss journey!

3. Eat Whole Foods and Go Organic Where You Can

Any un-processed or un-refined with no added sugar, salt or fat. usually whole foods have a low glycemic index so they will not increase your blood sugar and insulin levels as quickly as processed foods. Eat whole wheat bread! Eat as many fresh fruits and vegetables as possible. Stay away from anything in a bag, box, or can. Good rule of thumb!

4. Eat Outside The Home Less Often

Eating out at restaurants just makes you loose control of what you are eating. Many times they get prepared foods and fail to really cook anything. many additives and preservatives are used in the foods and many meats are soaked in a "salt brine" to keep it from spoiling (salt is a preservative). Be careful about the foods you buy for home, Look at the label. Be aware of sodium levels and keep them as low as possible. Be a conscious eater. There are many tools for when you do eat out to know the nutritional information-- pick up an app. for your iphone or itouch (if you have one) that allows you to see what is in the food you order... or go purchase a book like "eat this, not that" which will show you what to order at popular food chains.

5. Get Plenty Of Sleep

People really over look this factor. Sleep is one of the most important aspects of health. Without it hormone levels go "whacky" and you do not have the energy that you might have, you gain weight easily and you are moody. One thing that helps sleep is to have a routine and stick to it. No eating late at night, and make sure your bed is comfy and inviting!

Low-cal angel food dessert

Very light and fresh!

1 angel food cake prepared
2 pkgs. sugar-free vanilla pudding (cooked or instant), prepared per pkg.
1 can any flavor pie filling
1 lg. carton lite Cool Whip
Fresh fruit (blueberries and strawberries are best)

Crumble up angel food cake on bottom of 13x9 pan. Prepare pudding and spread over cake. Put pie filing over pudding. Top with Cool Whip and fruit.

Apple stuffed Chicken Breast

This is one of my favorites! Looks and sounds really fancy but is really healthy and low-cal!

• 2 skinless, boneless chicken breasts
• 1/2 cup chopped apple
• 2 tablespoons shredded Cheddar cheese
• 1 tablespoon Italian-style dried bread crumbs
• 1 tablespoon butter
• 1/4 cup apple juice/cider
• 1/4 cup water
• 1 tablespoon water
• 1 1/2 teaspoons cornstarch
• 1 tablespoon chopped fresh parsley, for garnish
• 
  

1. Combine apple, cheese, and bread crumbs. Set aside.
2. Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks.
3. Melt butter or margarine in a 7 inch skillet over medium heat. Brown stuffed chicken breasts. Add juice and 1/4 cup water. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink.
4. Transfer chicken to a serving platter. Combine 1 tablespoon water and cornstarch; stir into juices in pan. Cook and stir until thickened. Pour gravy over chicken, and garnish with parsley. Serve.

Lime chicken soft tacos

This is super easy to make and pretty affordable!

• 1 1/2 pounds skinless, boneless chicken breast meat - cubed
• 1/8 cup red wine vinegar
• 1/2 lime, juiced
• 1 teaspoon white sugar
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 green onions, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 10 (6 inch) whole wheat tortillas
• 1 tomato, diced
• 1/4 cup shredded lettuce
• 1/4 cup shredded Monterey Jack cheese (i leave this out to help save on even more calories)
• 1/4 cup salsa
• 
  

1. Saute chicken in a medium saucepan over medium high heat for about 20 minutes. Add vinegar, lime juice, sugar, salt, pepper, green onion, garlic and oregano. Simmer for an extra 10 minutes.
2. Heat an iron skillet over medium heat. Place a tortilla in the pan, warm, and turn over to heat the other side. Repeat with remaining tortillas. Serve lime chicken mixture in warm tortillas topped with tomato, lettuce, cheese and salsa.

Finally-- a new post! What I am making for dinner tonight.... Cream Cheese Crockpot chicken

Sorry, i have been so bad about posting new recipes and stuff--- moving and settling in a new state caused me to be a slacker on my blogging. But I had some time today to plan a healthy meal for my family and wanted to take a minute to document it on this blog. This meal is healthy as long as you have the correct portions and keep it balanced. Most of your plate should be filled with veggies with only about a 1/3 with this recipe. Enjoy & eat slowly!

Cream cheese crock-pot chicken!

1 packet of Italian salad dressing mix

1 can 98% fat free cream of chicken soup

1/2 cup chicken broth

5-6 peices of boneless skinless chicken

8 oz fat free cream cheese

1 small onion diced

1 clove of garlic chopped

Dump all into a crock pot and let cook on low for about 6-7 hours. Serve over brown rice. A correct portion of this would be about a 1/2 cup of rice, and about 3/4 cup of the chicken mix. Add a healthy salad on the side of a complete meal.

What Cami eats everyday

Here is a few sample menus of what I eat in a given day

Breakfast--- Day One: Egg whites, one slice of whole wheat toast, an orange

Day Two: Quaker's weight control oatmeal (has added protein & fiber & it's yummy!) and also a piece of fruit like half a banana or apple slices

Day Three: 1 cup light vanilla yogurt, 1/2 cup of go-lean crunch, and strawberries all mixed together. Delicious!

Lunch------ Day One: Turkey & avacado sandwhich on whole wheat bread, 1/2 cup baby carrots, 1/2 cup red grapes

Day Two: Healthy Choice steamers (these are SO good & you can never tell it is

considered a "frozen meal")

Day Three: SUBWAY sandwhich (I always get a six inch turkey on honey oat and

load up the veggies and get NO cheese or mayo on it, just a little honey

mustard) with apple slices or occasionally baked chips.

Dinner------ Day One: 6 oz Grilled or baked chicken with some lemon pepper or italian seasoning, 2 cups of steamed veggies

Day Two: Can of low-calorie chicken & veggie soup, a piece of whole wheat toast

Day Three: 1 cup ofWhole wheat pasta, chicken & veggies in a low-cal white sauce

Breakfast smoothie for 2

Whip this up one morning for you and your honey and start your day off with loads of energy!

ingredients:

8 oz (1 cup) nonfat plain yogurt
1 cup 1% lowfat or nonfat milk
1 ¼ cup whole fresh or frozen strawberries, hulled
1 fresh peach, peeled and sliced, or ¾ cup canned or frozen peach slices

Scoop of whey protein powder (optional)
2 tsp vanilla extract
2 Tbsp chopped walnuts
2 whole strawberries (optional)

Instructions:

Place first 5 ingredients in a blender.

Purée mixture for 15 to 20 seconds.

Pour into two tall glasses and top each with 1 Tbsp chopped nuts.

Garnish glass with strawberry, if desired.

Note: If you prefer a thicker smoothie, replace the peach with 1 small sliced banana.