Strength in Numbers

Setting Yourself Up For Success

If snacking and diet maintenance are your downfall, then you need to plan for easier access to things that will encourage success and a lifestyle change.

Let's face it: we can all get lazy. Am I right?! So, when you go poking around in the kitchen for something good (i.e. healthy) to eat or snack on, how wonderful would it be to find that someone has prepared stuff in advance for just such an occasion? Well, that someone is YOU. Or, at least, I'm telling you it should be.

Keep 100-calorie snack packs in your pantry, or create your own using the small ziplock bags. You can have the goodies you love, it is just a matter of portion control.



For low-carb options, cook up a big batch of boneless, skinless chicken breasts, and store them in the fridge for easy access in at snacktime.



Keep Jell-O brand sugar-free instant pudding handy to add to your protein shakes, so you have quick and easy access to a variety of shake flavors. (NOTE: the jars in the above photo are empty spice jars from Penzey's; 1/2 cup jar is only $1.35)



Your freezer can give you longer term storage for frozen berries to add to your morning oatmeal, or your breakfast shake. When bananas start to get over-ripe, peel them and wrap in plastic for freezing; use them later for a delicious chocolate-banana shake! (NOTE: the Morning Star veggie burgers are a good choice...the puff pastry is NOT. LOL!)

Chicken Waldorf w/ Sweet Potato

This is just a variation of the Chicken Waldorf I have made in the past. I'm not sure what inspired me to add the sweet potato...it just happened.

Chicken Waldorf w/ Sweet Potato

2 cans (9.75 oz.) white chicken meat (you can use fresh cooked chicken breast, if you have some handy)
1 medium sweet potato, peeled, diced and microwaved until fork-tender
1/3 c. mayo
1/3 c. sour cream
2 T. honey
1 RED apple, cored and cut into wedges, then diced
1 GREEN apple, cored and cut into wedges, then diced 1 stalk celery, diced
1 c. RED grapes, sliced (or diced)
1 c. GREEN grapes, sliced (or diced)
1/3 c. raisins
1/4 c. pecans, chopped
1/4 c. walnuts, chopped

1. In medium bowl, blend: mayo, sour cream, and honey.
2. Stir in other ingredients.
3. Eat.

Caramel Latte Protein Shake

Caramel Latte Protein Shake

1 c. milk (I used 2%)
2 scoops ViShape Shake Mix
1 t. instant coffee (I use Maxwell House)
1 t. Hershey's Caramel Sundae Syrup
6-8 ice cubes

Mix in blender until smooth. ENJOY!


CALORIE BREAKDOWN:
milk = 80 *
shake mix = 90
caramel syrup = +/- 20
coffee = +/- 0 **
______________
190 calories total


*Using whole milk would equal 146 calories, rather than the 80 indicated above.
**Black coffee is usually considered free of calories by most nutritionists and dietitians because its caloric value is insignificant relative to most foods and to total daily diet.




Interested in finding out more about ViSalus? Contact me here: goldiehawk19-coasb@ yahoo.com or find out more at this link: 90 Day Challenge!

Useful Tools: POP Containers

Useful Tools: POP Containers

This one is being used to store our ViSalus shake mix, and it is the perfect size. Much easier than trying not to spill when scooping out of the bag it comes in.

I picked up several at Bed, Bath & Beyond when planning to organize the pantry a little better (pictures to follow, when the project is complete!) and I was able to use a 20% off coupon! Yay!

Above, you see the 2.5 qt. rectangular (2.3 L.) POP container. I also have several of the next size down—the 1.5 qt.—which are perfect for most of the Bob's Red Mill products that I love to use.

Storing foods in air-tight containers protects them from moisture, contaminants, and, *ugh*, insects. Plus it makes them easy to view and access, cleaning up your pantry shelves.


IN STORES:
Bed, Bath & Beyond (FYI: you can use multiple coupons at one time)
Kohl's
JC Penney
Target(?)

ONLINE:
Bed, Bath & Beyond
Kohl's
Macy's
Crate & Barrel
Cooking.com
(the list goes on and on...)

Spinach Salad with Quinoa & Poached Eggs

I think this was originally an idea from Marcus Sameulsson, but I've made some edits to suit my taste. Still, a brilliant idea and flavor combination. It turned out excellent, in spite of my somewhat traumatic experience with poaching the eggs. I thought I was better with eggs than that, but they were giving me fits!

Spinach Salad with Quinoa & Poached Eggs

prepared quinoa (I made it with chicken stock, as opposed to water)
baby spinach leaves
4 eggs, poached
6 slices bacon, cooked crispy (I used turkey bacon)
Marzetti Thousand Island salad dressing
croutons

This isn't really a recipe...I just threw it together. :)

random amusements

It's Spring!!!

La Flute Gana

This recipe is a loose interpretation of a recipe by the same name in "Local Breads: Sourdough & Whole-Grain Recipes From Europe's Best Artisan Bakers" by Daniel Leader. It has an interesting taste, almost like cornbread, but only vaguely. Tasty and with a very crispy crust. Yum.

French Bread w/ corn flour

The recipe is a process that you can start the night before, and allow the "poolish" (starter) to develop while you sleep. You are basically creating a sourdough starter with the first mixture.

Poolish:
1/2 c. tepid/room-temp water
1/4 t. instant yeast
3/4 c. flour (I didn't use *bread* flour, and it turned out fine)

Pour water into a large mixing bowl (or use an empty plastic ice cream bucket, which is ideal), and add yeast; stir. Add flour and mix to create a wet batter. Cover mixing bowl with plastic wrap, or put the lid on the ice cream bucket. Let it stand at room temperature for 8 to 10 hours.

Then, add:
1/2 c. warm tap water
Stir with a rubber spatula until the poolish breaks up into long, elastic strands. Stir in the rest of the yeast packet; mix well.

Then, add:
1 1/2 c. flour
1/4 c. corn FLOUR (NOT cornmeal!)
3/4 t. salt

Mix until sticky dough forms, cover dough (with plastic wrap or lid) and allow to stand for 20 minutes. Then turn dough out onto floured surface, and knead until smooth.

Put dough back into bowl or ice cream bucket, covered, and allow to double in volume.

Divide dough into 2 or 3 pieces and shape into loaves on greased baking sheet. Slash top with a lame or sharp knife, so it won't split. Allow to rise 30 minutes.

risen dough, before baking:


Heat oven to 425˚ with a glass casserole dish on bottom rack with about 2 cups of water in it. This will steam the bread as it bakes and create the crispy crust.

Place baking sheet on top rack and bake for 15-20 minutes, until crust is a nice golden brown.