I selected these toppings because they offer the biggest rewards for calorie content. At minimum these foods contain a good amount fiber, protein, flavor, or healthy fats which all contribute to satiety.
1. lean protein (2-3 ounces chicken or shrimp)
2. nuts (almonds, cashews, walnuts, or pecans)
3. boiled eggs (about 75 calories/egg and 7 grams of protein)
4. lemon juice or balsamic vinegar (use as salad dressing)
5. 1/4 C part-skim mozzarella cheese (about 80 calories and 7 grams of protein)
6. herbs (basil and oregano add flavor without adding salt or calories)
7. black olives or 1 tsp EVOO (pair with balsamic vinegar for dressing)
8. broccoli and cucumbers (filling)
9. peppers (bell peppers, sweet peppers, and banana peppers)
10. 1/4 an avocado (contains healthy fats for less than 100 calories)
Today I have a Gibraltar-sized hole in my heart. It’s a small hole because Gibraltar makes up only 2.6 square miles, but it is known as one of the Pillars of Hercules so that fact alone makes it cool. The primary language is English because Gibraltar is a British territory; however, there are a lot of Spanish speaking individuals because the territory is connected to Spain. The monkeys you see below are barbary macaques and are one of the main attractions–they were very friendly.
Diabetes Alert Day is coming soon! Boar’s Head Brand will donate $5 to the American Diabetes Association for every person who takes the Diabetes Risk Test March 25th through April 25th. I will post a link to the test on my blog that day.
Yesterday I went to the Miss Collinsville Scholarship Pageant to help with the Rising Star Program (young girls mentored by women in the system.) The girls got to take their picture with the then current Miss Collinsville, Clara Gregory, and make frames for them. Somewhere along the way we had a moment to stretch for good posture and to use our hands to measure healthy amounts of food.
My friends and I slept in a boathouse on the Amazon River our second night in Manaus, Brazil. From giant cockroaches to swimming piranhas, we saw it all. I am so grateful to have been able to experience this slow way of life.
Yesterday I bought a wok. It is a great cooking investment because it speeds the process of cooking healthy making vegetables cooked but crisp in 10 minutes or less. I love it! Below is the recipe I experimented with tonight. It can easily be tweaked to suit your taste buds.
1. Marinate and let set 20 minutes or longer:
4 chicken breasts (sliced in strips), 2 T reduced sodium soy sauce, 4 T cooking sherry, 1/2 tsp crushed red pepper (optional)
4 C vegetables (I used 1 yellow onion, 1 small cabbage, and 2 bell peppers, and 5 to 10 cloves of garlic. Mushrooms and green onions are great too!)
3. Heat on medium high:
2 T peanut or sunflower seed oil and1 T ground or minced ginger
4. Add chicken and cook until barely pink
5. Add vegetables
6. Mix in a small bowl:
1/2 C reduced sodium chicken stock, 2 T cornstarch, 2 T sugar or honey, 2 T reduced sodium soy sauce
7. Add sauce to the stir fry and serve immediately with brown rice or without. This is a great, low carb recipe with numerous health benefits.
I pulled this excerpt from the American Diabetes Association website. The page is about prediabetes and the prevention of Type 2 diabetes (the most common form of diabetes.) It is amazing the difference 30 minutes of exercise a day can make! With this information at hand, think of all the other health issues which can be resolved by forming healthy eating habits and exercising.
“Research shows that you can lower your risk for type 2 diabetes by 58% by:
Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
Exercising moderately (such as brisk walking) 30 minutes a day, five days a week