Tuesday, December 10, 2013

How to enjoy your vacation and NOT blow your diet!

  1. Plan Ahead: When on a road trip (or even running errands all day long) pack a lunch and/or dinner in a small cooler. That way you are not relying on fast food during your trip. It can also be a fun break to have a picnic lunch during a long drive and a great reason to get out and stretch your legs!
  2. Use the Mini-Fridge: When staying at a hotel, check to see if your room has a mini fridge.  If so, pack food to bring, or do an internet search before leaving home to find the closest supermarket to pick up some essentials.  This not only decreases the reliance on fast food and restaurants while on vacation, but can save money, too!
  3. Mix your Own Drinks: When flying, bring an empty water bottle and fill it up after getting through security. You can also bring individual packets of sugar-free drinks (ex. crystal light) to mix in your water.
  4. Plan for Delays:  When flying, pack in your carry-on easily stored foods that do not require refrigeration (individual servings of nuts, whole fruit, beef or turkey jerky, individual peanut butter packets, and protein shake powder that can mix well with water).  These items can save the day if you are delayed on the plane or in a terminal and only have fast-food items to choose from.  

Wednesday, November 20, 2013

Recipe: Bean and Corn Dip

a.k.a. Wanda's Beans and Stuff Dip

2 cans black-eyed peas
2 cans black beans
2 cans dark red beans or pinto beans
2 cans shoe peg corn
1 can Rotel tomatoes
I/2 medium green bell pepper, chopped
1/2 medium onion, finely chopped
8 oz Light Italian Dressing

Drain tomatoes and corn, discard juices and add to large mixing bowl. Rinse beans and peas in a colander and add to mixing bowl. Add chopped onions and peppers and dressing to bowl. Refrigerate overnight. Enjoy with baked tortilla chips!

Nutrition Info
Serving size:  1/2 cup    
Makes:  32 servings      

Per 1/2 cup serving:  108 cals/5 grams protein/19 grams carbohydrate/4 grams fiber

Thursday, November 7, 2013

Recipe: Cherry Angel Food Cake Bites

"My family loves this easy low-cal dessert...good to make for family/work functions."

1 box Angel Food cake mix
1 large can (15-16oz) of cherry sugar free pie filling (use any sugar free pie filling for a different flavor)

Mix both ingredients together in a large bowl. Mixture will expand as you stir. 
Spray a 13x9 glass pan with Pam Cooking Spray and place Angel Food cake mixture in pan.
Bake at 350 degrees for 30 minutes. Allow to cool and cut into 24 square bites. 

This is super moist with only these two ingredients and will stay moist for several days...Enjoy!


Approximately 75 calories per large square.

Submitted by: Jan Carlo, Program Manager for Sacred Heart Surgical Weight Loss Center

Thursday, May 16, 2013

Recipe: Flourless Pancakes

1.5 cups almond flour (Note: take a look at the ingredients - almond flour should have one ingredient - almonds, no flour! Check the organic section at your local grocery store.)

pinch of salt
2 eggs
1 tbsp pure honey
1/4 cup organic milk

Mix all ingredients together until well combined. Heat olive oil over medium heat. Pour 1/4 cup of batter on skillet. Flip after the edges are firm. Cook on reverse side 30/45 seconds. 

Syrup Alternative
Rather than smothering healthy pancakes with unhealthy syrup, mix 2 tbsp plain Greek yogurt and 1 tbsp pure honey together. Put a couple dollops on top of the pancakes and slice a banana over it.

Makes about 7 medium pancakes. Per Pancake: 66 calories / 4.3g carbohydrates / 3.2g protein / 4.4g fat.

Recipe from TurningMediterranean.com