Top 10 Salad Toppings that Won’t Kill Your Waistline

Top 10 Salad Toppings

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)

Gibraltar

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.

LOOK AT WHAT I GOT TO DO!

Good PostureSwan Dive

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.

Tawnie Goodwin

3 Highest Sources of Calories American Children Consume

Warning:  The below foods are high in processed sugar (energy) yet low in nutrients (vitamins and minerals.)  Together these foods make up a mean of 388 Calories in your child’s daily diet.

1.  Grain-Based Desserts    2.  Soda/ Sugar-Fuel Sports Drinks    3.  Pizza

(http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf)

Solution:  Make one small substitution daily that encourage healthy eating.  Examples of good substitutions:

1 apple instead of soda pop; OR A low-fat cheese stick for an oatmeal cream pie

Tawnie Goodwin

Lemon Basil Garlic Salad Dressing

My Favorite!
This dressing is one of my favorites because it is low in sodium and rich in good fats and flavor.

1 T EVOO, 1 T Lemon Juice, 1 clove minced Garlic, 1 tsp dried Basil (or 1 T fresh), 1/8 tsp ground Black Pepper, Dash of Salt if you prefer.

Mix the ingredients and let them set for at least an hour.  This recipe is for one person.  Double it accordingly and enjoy!

Tawnie Goodwin

I Bought a Wok!

Chicken and Vegetable Stir FryYesterday 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)

2. Chop:

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 and 1 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.

Exercise for Health

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

Don’t worry if you can’t get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.”  (http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/?loc=DropDownDB-prediabetes)

Tawnie Goodwin