Plateaus and Wall Blocks

So I recently booked a cruise with a close college friend to Mexico and Key West for spring break. Exciting, right? Maybe. I've never been to Mexico and was born in Key West, so it will be nice to go back to my roots.

HOWEVER, the dreaded thought of I have to wear a bathing suit...bikini. Just the thought makes me cringe. I feel that no matter your size, you always have an "area" you are self-conscious about. Women may find the hardest place to lose weight is their belly and hip and thigh area.

I have another confession. I have been on my game for the past two weeks. Something in my mind clicked and I don't eat crap food or overeat. Snacking throughout the day is a major flaw of mine. Actually, eating little snacks throughout the day, like the mini-Snickers bar from the office next door, or the chips sitting out during lunch (that you clearly didn't buy for yourself) add up to 250-500 EXTRA calories a day! You claim to be eating 1200-1500 calories a day? I would double check. This website is a great way to track your caloric intake. AND it helps to find out your percentage of protein, carbohydrates and fat.

The horrible "plateau" is a frustrating place to be for people attempting to lose the extra pounds or the last 5-10 pounds. I am training students on campus that are getting in shape for Spring Break and yesterday was my first day. We ran stairs, did lunges, wall sits, push-ups and jogged around campus. I find cross training is one of the best workouts to keep your heart rate racing and burning the extra calories. The hardest thing to do while you kick up your workout routine is to not eat more than you plan to.

I mean literally watch what you are putting in your mouth. The best way to avoid overeating or bored-eating is to NOT KEEP THE FOOD IN YOUR HOUSE! Just don't buy it! Just think, your wallet will thank you too.

So if you are hitting that plateau or are bored with your current workout routine, research some cross training workouts, but please be careful and do correct form to avoid injury. Good luck!

Healthy Meal Recipes

I'm a month into my new year's resolution and so far I haven't faltered. I promised to cook one new meal each week in order to teach myself to cook. At one point I relied on my microwave so often that I'm sure the radiation has had some affect on me.

So I wanted to give everyone a chance to cook. I will give a day's worth of meals that everyone loves, but with a healthy twist. I promise, no one will even know it's low-fat, unless you tell them.

Breakfast: Buttermilk Pancakes
1 c. all-purpose flour
2 tsp. sugar or splenda
1/4 tsp. baking soda
1/4 tsp. salt
1 c. buttermilk
2 egg whites
1 tbsp. cooking oil
1/2 tsp. vanilla

In a medium bowl, combine flour, sugar, baking powder, baking soda & salt. In another bowl combine buttermilk, egg whites, oil & vanilla. Once combined add to flour mixture.
Use nonstick cooking spray and cook over medium heat until each side is golden brown.

Serve with fresh strawberries, blueberries and/or bananas.

177 cal., 4 g. fat (1 g. sat fat), 2 mg chol, 416 mg sodium, 27 g. carbohydrates, 1 g. fiber, 7 g. protein.

ALSO, if you want to up the fiber intake of these pancakes add 2 tbsp. wheat germ.

Lunch: Scalloped Potatoes and Ham
1/2 c. chopped onion (1 medium)
2 cloves garlic
2 tbsp. butter, margarine or olive oil
3 tbsp. all-purpose flour
1/2 tsp. salt
1/4 tsp black pepper
1 1/2 c. reduced-fat or skim milk
1/2 tsp. dried thyme
1 1/2 lbs. potatoes (4 to 5 medium)
5 oz. low-fat, reduced-sodium cooked ham, cut into thin strips

For sauce, in medium saucepan cook onion & garlic in hot butter over medium heat until tender. Stir in flour, salt and pepper. Add milk all at once. Cook & stire over medium heat until thickened and bubbly. Stir in thyme.

Scrub and thinly slice potatoes. Arrange two-thirds of the slices in a 2-qt. casserole; cover with two-thirds of the sauce. Top with ham. Top with remaining potatoes and remaining sauce.

Bake, covered, in a 350 degree oven for 55 min. Uncover and bake for 10-15 minutes more or until the potatoes are tender.

145 cal., 5 g. total fat (3 g. sat fat), 19 mg chol, 399 mg sodium, 20 g. carb, 2 g. fiber, 7 g. protein)


Snack: Strawberries with Lime Sauce
1 (8 oz.) light or fat-free sour cream
2 tbsp. powdered sugar
2 tsp. finely shredded lime peel
1 tbsp. lime juice
1 pint strawberries (2 to 3 cups)

For lime dipping sauce, in a small bowl stir together sour cream, powdered sugar, lime peel and lime juice.

Dip strawberries in sauce.

60 cal., 2 g. total fat (1 g. sat fat), 9 mg. chol, 19 mg. sodium, 7 g. carb, 1 g. fiber, 2 g. protein

Dinner: Chicken Tetrazzini
6 oz. dried spaghetti (wheat will give you more fiber)
1 1/2 c. sliced fresh mushrooms
3/4 c. chopped red or green sweet pepper
1/2 c. cold water
1/4 c. all-purpose flour
1 (12 oz.) can evaporated low-fat milk
1 tsp. instant chicken bouillon granules
1/4 tsp. black peppers
1/8 tsp salt
1 c. chopped chicken or turkey (5 oz)
1/4 c. finely shredded Parmesan cheese (1 oz.)
1 tbsp sliced almonds

Cook spaghetti according to package directions, drain well.

Meanwhile, in a large covered saucepan cook the mushrooms and sweet pepper in a small amount of boiling water until tender. Drain well, return to saucepan.

In a screw-top jar combine 1/2 c. cold water and flour; cover and shake well. Stir in evaporated milk, bouillon granules, black pepper, and salt. Cook and stir until thickened and bubbly. Stir the cooked spaghetti, chicken and Parmesan cheese.

Coat 2-qt. baking dish with nonstick cooking spray. Sprinkle spaghetti mixture into dish. Sprinkle with almonds. Bake uncovered at 400 degrees for about 10 minutes or until heated through and nuts are toasted.

394 cal., 9 g. total fat (4 g. sat fat), 44 mg chol, 492 mg sodium, 50 g. carb, 2 g. fiber, 26 g. protein

**All recipes were found in the Better Homes and gardens New Dieter's Cookbook