xmlns:fb='http://www.facebook.com/2008/fbml' working4wellness: August 2010

Tuesday, August 24, 2010

Eggplant PIZZA?!

Hi parents
Don't forget...
your children are much more adventurous with food the more involved they are in the shopping and planning process.

Tonight, I had an eggplant we needed to eat.  My son and I searched for recipes and he picked an EGGPLANT PIZZA recipe... (link below from allrecipes.com)
 the eggplant serves as the crust--
I let him do most of the cooking ...OF COURSE, it takes longer and is MUCH messier
but he ate a food that he normally doesn't enjoy! 
 (see end of entry for a few changes we made)

What they learn:
-reading & following directions
-safe food handling (raw eggs)

-time with my son!

changes we made:
-we sprayed the coated slices with olive oil spray instead of frying in more oil
-we used less cheese
-I used feta for mine(more flavor, less cheese needed)
-we used white whole wheat flour
-Turkey pepperoni for Daddy's "meat" pizza!

Sunday, August 22, 2010

"Crustless" Spinach Pizza

"Crustless" Spinach Pizza
Hello all-
I wanted to remind everyone you can enjoy the flavors of pizza with an 
increased nutrition value (compared to your typical delivery pizza).

Here is a picture of a giant bowl of baby spinach (1.5 cups) with the following toppings:

1 cup fresh sliced tomatoes (big wedges)
1/8 cup feta cheese
1 srv turkey pepperoni (about 15 slices)
a sprinkle of parmesan cheese
and 1-1.5 Tablespoons of a light Italian dressing
(of course you could add a million other veggies- this is all I had time to chop up this evening)
I had this with some cheese rice crackers to scoop it all up---

Friday, August 6, 2010

Cheating Intelligently

Hi friends, 

Many of you have heard several of these tips 
from me in the past.  
WebMD has listed many of my favorites 
together in the below list
I call it Cheating Intelligently....

12 Healthy Ways to Cheat on Your Diet

Beyond sensible splurging, WebMD asked nutrition experts for more tips to how you can cheat on your diet and still lose weight. Here's what they said:
1.    Accept your "splurge foods." Your desire for them isn't going anywhere. And as we all know, when you tell people they can't do something -- like enjoy a slice of pie -- they're going to want to do it even more, cautions Grotto.
2.    Eat more filling foods. Load up your diet with foods that go the distance -- those with lean protein and fiber. "Add eggs, whole grains, fruits, vegetables, broth-based soups, salads, lean meats, seafood, and low fat dairy because these foods fill you up and help tame your appetite" says American Dietetic Association spokesperson Marisa Moore, RD.  For further cravings control, plan for healthy snacks so that you don't go for long periods without eating. 

12 Healthy Ways to Cheat on Your Diet continued...

3.    Go for flavor hits. Whatever you love, buy it in its most intense and tasty form, says O'Neil. This way, you can have less of it, yet still get the flavor you crave. For example, are you crazy about salty snacks? Splurge on gourmet sea salt or chunky kosher salt, and sprinkle it over a ripe, red tomato. "You'll have a more brilliant, bright flavor," says O'Neil, "but a better salty hit and crunch -- so you'll use less."
4.    Enjoy with all your senses. When you indulge in your diet splurge, serve it on a pretty plate with a colorful garnish so you can appreciate its eye appeal. "Eat your meals and snacks slowly by taking small bites so you can enjoy the taste and have a satisfying and mindful meal experience," advises Brian Wansink, PhD, author of Mindful Eating. Being more aware of what is on your plate and eating it slowly can help you get more satisfaction from your food.
5.    Have a plan. "If you happen to be a dessert lover and eat out, ask to see the dessert menu first," says O'Neil. This way, you can budget your calories for what matters most to you. Knowing where you're really headed -- toward that pecan torte, perhaps? -- will make it easier to skip the creamy clam chowder or deep-fried cheese sticks.
6.    Eat only what you love. "If it's bad [for your diet], it had better be good," says O'Neil. So instead of grabbing a trio of donut holes each morning with your coffee -- and distractedly downing a doughy 300 calories -- splurge on something worth savoring, like a small, perfect wedge of creamy cheesecake.
7.    Make it yourself. Can't enjoy your morning coffee without a muffin? Mix up your own batch, slipping in goodies like oats, nuts, and whole-grain flour. Love piping hot pizza? Try making it yourself, using intensely flavored toppings like goat cheese, smoked salmon, and fresh herbs. You won't even miss the pepperoni. WebMD's "Recipe Doctor," Elaine Magee, knows where to slash calories without anyone noticing: "Cheesecake is a perfect example of an easy dish to lighten, because you can use a dusting of graham cracker or cookie crumbs instead of a crust made with 6 tablespoons of melted butter; [and use] reduced-fat ingredients like light cream cheese and egg substitute and a little less sugar," she says. "Then you can heighten the flavor with lemon or lime zest for a dessert that is much lighter so you can enjoy a larger portion."
8.    Get away from it all. How many times have you eaten lunch at your desk or in front of the TV, and then realized you didn't taste a bite? "Our society doesn't embrace eating and enjoying our food; we try and be productive at all times," says Grotto. That's why it's so important to savor your splurge without distractions. And if you do so away from the kitchen, it's harder to sneak in seconds.
9.    Eat what you love, in small portions. You can have it all, just not all in one day. No food is off-limits as long as you keep your portions reasonable. "Every day I satisfy my sweet tooth with a couple of bites of dark chocolate that I keep in the freezer so it melts slowly and satisfies my craving without consuming too many calories," says Magee. 
10. Compromise. O'Neil lives in the South, where sweet iced tea is a popular drink. Instead of doing without when she goes out, she orders unsweetened iced tea with a dash of sweet tea on top. So if you think it's not a picnic without your creamy chicken salad, enjoy it -- but cut the calories by replacing half the mayonnaise with yogurt. "Compromises are an empowering thing," says O'Neil.
11. Make small changes. Passionate about a nightly dessert? Enjoy every mouthful -- but top it off with a walk around the block afterward. Addicted to a pizza slice and a cola for your daily lunch? Relish every bite -- but enjoy them four days a week instead of five. Grotto and O'Neil agree that small steps can add up to big results, so find the changes that work best for you. "We almost have it built into us, hard-wired, the resistance to simple things," says Grotto. "That's why I think so many people fail on diets."
12. Don't let a little slip become a backslide.  It is almost impossible to be an "A" student when it comes to dieting. "Everyone slips up, and that is fine as long as you don't let one slip turn into a backslide," says Wansink. Whenever you slip up, take note of it, try to learn from it so you can anticipate it in the future, and get right back into your diet plan to avoid the temptation to throw in the towel.