Chicken Quinoa Fiesta

Today I wanted a light dinner, but I also wanted some protein to offset my workout.  I came up with this tasty dish.  I ate it more like a dip with tortilla chips, but you can eat it however you choose.

Ingredients
2 cups quinoa, cooked
1/2 avocado, diced
1 cup corn, cooked
1 can black beans, rinsed
1 cooked chicken breast, shredded or diced
1 can diced tomatoes (you can also use Ro-Tel fire roasted)
1/2 cup shredded cheese (you can use whatever type of cheese you prefer.  I used colby jack)
1/2 to 3/4 packet taco seasoning (to taste)
Tortilla chips (optional)

Directions
Mix quinoa and taco seasoning.  After well mixed add all the other ingredients into the quinoa in a medium sized bowl.  Stir until mixed.  Enjoy!  I ate mine with tortilla chips, but they are optional.

Multi-Grain Bread

I love bread.  I love the smell of bread baking.  I have wanted to try my hand at baking multi-grain bread for a while now.  I scoured Pinterest for a good recipe.  I found one I liked, but it took way too long.  Who has 5 hours to bake bread?  I modified THIS recipe I found over on Pastry Affair.  Here is my modified recipe.

Ingredients
1 1/2  cups white all-purpose flour
1 1/2 cups whole wheat flour
1/2 cup vital wheat gluten flour
1 cup old fashioned oats
1/2 cup sunflower seeds
2 tablespoons flax seed meal
1 1/2 teaspoons active quick rising dry yeast
1 teaspoons salt
1 1/2 cups barely warm water

Directions
Mix all of the flours, oats, seeds, yeast, and salt.  I use my Kitchen Aid with the paddle mixer.  Then I switch to the dough hook and slowly add the water and mix it together until it becomes a dough.  If it is too dry add a little water and if it is too wet add a little flour.

Cover it and let it rise in a warm place until it doubles in volume.  I put my dough in a glass bowl and but the bowl on a cookie sheet and place it in a 170 degree oven.  I let it rise for about 30 minutes.  It should be about double its original size.

After it has risen punch it down the dough and let is set for 10 minutes.  Now you are ready to shape the dough.  I roll it out into a rectangle.  Then I roll it up into a log shape and seal the ends.  Put the dough in a loaf pan.  Brush the top of the bread with a beaten egg.  Mix a few sunflower seeds, oats, and flax seed meal and sprinkle on top of the bread.  The egg should keep it in place.

Cover it again and let it rise in the warm oven for about 15-20 minutes.  Take it out and preheat your oven to 375 degrees.  Bake for about 40 minutes.  I know you are supposed to wait until it cools to slice it and eat it, but I can never wait!  I love warm bread!  It also worked well as sandwich bread!  Yum!

A New Way of Thinking

I have counted calories and weighed myself ever since I can remember.  I have used them as a gauge and measuring tool.  After all, isn't that what you do when you are trying to become healthy and lose weight?

This week I was introduced to a new way of thinking, and I would be lying if I told you that it is not a radical shift for me.  

NO COUNTING CALORIES.

NO WEIGHING MYSELF.

My first thought was one of panic at the thought of both of these ideas.  How in the world can I measure success if not by a number?  Instead I am supposed to listen to my body.  Eat when I feel hungry.  Stop eating when I am satisfied.  The idea being to actually FEEL healthy.  Okay, it sounds WAY easier than it is to implement.  It is difficult.  VERY difficult.

I have already mentioned that I have a great support system at home.  Seriously.  Those with whom I live are fantastic.  I got up this morning and my scale was gone!!  GONE!  It had been confiscated!  Just in case I might be tempted to weigh myself.  I kind of panicked.  I know this is for the best, but I did not realize how much I would miss my scale.  Silly, I know.

So, here's to a new way of thinking about health and weight and body image.

Worth is not measured by a number on a scale.  Remember that.  

Couch to 5K

I think my roommates might be trying to kill me...that or make me a better person. I am not sure yet. They "invited" me to do a 5K with them in a few months.  I use the word "invite" very liberally.  They will be running the half marathon.  Go team!

I decided I could do the 5K with them.  After all, this will be great goal to work toward.  It will help me keep up on my fitness goals.  At the time it sounded like a GREAT idea.  Before long I had the FREE C25K app on my phone.  I was excited.

Yesterday I decided to start on my couch to 5K journey.  It was a little chilly outside, but it was not bad.  I decided to try out my new app outdoors.  The app is fantastic.  However, ten minutes into the workout I was dying.  My whole body hurt.  I remembered what it was like to work out with all of those extra pounds.  It. Hurts.  I finished the workout and was feeling so proud of myself for actually making it the whole 30 minutes!  I sat down and I thought I might never get up again.  Not because I did not want to get up (though at the time I didn't) but because every muscle in my body seemed to be frozen in a sitting position.

One by one my roommates came home.  They really are the best.  They are the best cheerleaders.  High fives all around.  They cheered me on.  They congratulated me.  They encouraged me to do it all again tomorrow....I am grateful for them.

Lanterns and Hard Times

I love lanterns. I have been reading The Burnout Cure by Julie Hanks.  There is a section in the book where she talks about lanterns.  I love this quote from the book:

I am learning so much about emotional and mental health.  It really is so important.  I am learning how vital self-care is to not only myself, but those around me.

No matter who you are, unexpected things happen, usually at the most unexpected times...on an idle Thursday afternoon when all seems at peace.  Many times these unexpected events come with a heartache and pain that can shatter that peace into a thousand tiny pieces.  These are the times I think self-care is key.  When our world is falling apart self-care seems like it is the first to go, especially when others are looking to you to be the strong one.  However, you cannot take care of anyone else until the light of your lantern is maintained and cared for properly.

When these times come in my life it reminds me that my life is in God's hands.  During these times of heartache I come closer to Him as I am humbled and remember where to turn for true peace.  We can feel peace inside even if the storm is raging all around us.

Does that mean setbacks do not happen?  Of course not.  Lately I've had quite a few, and at times I have wondered if the storms will ever end.  However, setbacks are opportunities to look upward, reevaluate the course I am on, recommit, and move forward.  I have to take it one day at a time; that is one way I take care of myself.  In the video below D. Todd Christofferson tells of his experience of taking it one day at at time during a very difficult period of his life.  It has helped me remember to slow down. 


Here are some other ideas for self-care:

• Read the scriptures
• Read a book
• Take a hot bath
• Go on a walk and get your body moving
• Eat healthy foods
• Call a friend
• Pray
• Create something inspiring to you
• Get a good night's rest
• Take a deep breath
• Write in a journal

What self-care ideas have worked for you?  How do you keep your lantern well maintained? 

The Last Ride of the Year

I am a huge fan of self-care.  After all, you cannot take care of anyone else until you take care of yourself.  Too much self neglect places your health at risk and then someone else will have to take care of you.  Self-care.  It is essential.

One of the things I do to take care of myself is riding my bike outdoors.  I love it!  I was sad it was so cold the past few weeks because I could not ride my bike.  I decided to brave the weather and try it one more time.  Do you see the snow in this picture?  That is SNOW!  It snowed on me!  By the time I got back to my car I could no longer feel my legs, my toes, my fingers, pretty much any appendage.  It was my last definitely my last ride of the year.  It makes me sad.  Working out in the gym is fine, but there is something much more satisfying to me about riding outdoors.

What do you do to take good care of yourself?

Death By Chocolate Zucchini Bread

This is my first time growing zucchini.  I only planted two plants.  Little did I know that my zucchini would magnify its calling in life and produce more zucchini than I would know what to do with!  It is a good think I love zucchini!

Since zucchini bread uses a lot of zucchini I decided to experiment with chocolate zucchini bread. Because everything tastes better with chocolate, right?  I made some changes and adapted this recipe from the Lion House Cookbook I found HERE.

Beware:  Chocolate overload!  If it has a whole zucchini in it does it count as a serving of vegetables?  No?  Well, it does make a nice treat as we head into the Fall season!

Ingredients
3/4 C canola oil
2 C sugar
3 eggs
3 tsp vanilla
2 C shredded raw zucchini
1 C Softasilk cake flour
1 2/3 C all-purpose flour
1/2 C unsweetened cocoa
1 tsp baking soda
1/4 tsp baking powder
1 tsp salt
3 tsp cinnamon
1 bag chocolate chips
1 tablespoon flaxseed  (I add this for the health benefits.  It is completely optional.)
If you want you can add 1/2 C chopped nuts.  However, I did not add nuts to my bread.


Directions
Preheat oven to 350 degrees.  Combine oil, sugar, and eggs in large bowl.  After well mixed add in the vanilla and then zucchini.  Combine the flour, soda, salt, cinnamon, and baking powder and add to the wet ingredients.  Divide the batter into two greased and floured loaf pans.  Bake for 50-60 minutes, depending on your oven, or until a toothpick comes out clean. 

Spaghetti Squash Casserole

This year I attempted my hand at growing spaghetti squash.  I have looked through many recipes containing spaghetti squash, but have not found one that I love.  This one was better than most.  I took THIS recipe and adapted it and enjoyed it.

Ingredients

1 spaghetti squash, halved lengthwise and seeds removed 
olive oil
1 small onion, chopped  
2 cloves garlic, chopped or 1 tsp garlic powder
1 teaspoon dried basil  
2 plum tomatoes, chopped or 1 can mild diced Rotel tomatoes
1 cup (8 ounces) ricotta cheese 
1 cup shredded low-fat mozzarella cheese  
1/8 cup chopped parsley  
1/4 teaspoon salt 

1/4 cup (1 ounce) grated parmesan cheese

1/2 cup seasoned dry bread crumbs
1 pound chicken, shredded (optional)
1 packet ranch seasoning mix 

Directions

Preheat oven to 400 degrees.  Cut spaghetti squash in half, wrap each piece in microwave safe plastic wrap.  Microwave each half individually for 4-6 minutes depending on your microwave.  After it has cooled down, with a fork, scrape the squash into a large bowl.  

Meanwhile, saute the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Add the tomatoes. Cook for 3 to 4 minutes, or until the mixture is not runny.  

To the bowl with the squash, add the ricotta cheese, mozzarella, parsley, salt, chicken, ranch mix, and the onion mixture. Stir to mix. Pour into a 9x13 baking dish. Sprinkle the Parmesan and bread crumbs over the top. 

Bake for about 30 minutes, or until bubbly and heated all the way through.

Chicken Taco Soup

Fall is almost here!  I love when the air turns crisp.  It is perfect for soups!

Taco soup is my favorite go-to soup.  My garden is producing a lot of fresh goodness.  I used some of the abundance to make this soup.  It made it so much better!  I am loving the fresh produce!  It was perfect for a rainy day.

Ingredients
4 ears of corn, cut off the cob (or 1 can of corn)
3 large tomatoes, diced (or 1 can diced tomatoes)
6-8 green onions, diced
1 pound chicken, cooked and shredded
1 can olives
1 can black beans
1 packet taco seasoning
1 can chicken broth
1 can tomato sauce
cheese
sour cream

Directions
Add all ingredients into a large pot.  Mix well.  Bring to boil and then simmer for 25-30 minutes, making sure all ingredients are cooked.  You can saute the onions before adding the rest of the ingredients if you like.  I didn't because I needed a quick meal.

Add cheese and sour cream to top it off.  I didn't have any sour cream on hand, so I used plain Greek yogurt and it still tasted delicious.

The Beginning of the Journey

I realized that I have not written my goal down on the blog.  My goal is to lose 100 pounds in one year.  This is a healthy goal, as it is just under 2 pounds per week.  I am not doing any gimmicky diets, or fads.  I am simply going to exercise and eat right.  My background in Health has taught me that this is truly the best and healthiest way to lose weight.

Though I have a goal weight in mind, I am not tied to a number on a scale.  I working toward having a healthy body; a strong body. 

There are many reasons why I have put on weight.  I am finally working through the real, underlying causes of my weight gain.  I am on a journey to a healthier me.  Physically, mentally, emotionally, and spiritually.

Please join me on my journey! 

Cafe Rio Copycat Chicken Salad

I love me a good Cafe Rio salad.  However, with over 1,000 calories (yikes!) it has to be a special occasion.  I decided to see if I could make a copycat with fewer calories.  Here is the result.

Ingredients
1/2 Cup Cafe Rio shredded chicken (I used THIS recipe and it was delish!)
1 Package Wholly Guacamole 100 calorie serving
1/2 Small tomato, diced
2 Teaspoons fat-free sour cream
10 Tortilla chips
2 Tablespoons shredded cheese
1/2 Cup cooked black beans
3 Cups shredded lettuce (I used romaine)

I found that this recipe cut the calories about in half when I logged it on Lose It!  Not entirely the same as my Cafe Rio salad, but it was still pretty amazing without all of the calories.

Weigh In: Week 1

This was my first weigh in of the week. 

DOWN 3 POUNDS!

I am so excited about this! 

Burnout Cure Book Review

Have any of you read this book?  I loved it.  Have you ever felt burned out?  Like you do not have anything left to give to others?  Or just overwhelmed with all of your daily responsibilities?  If so, I recommend this book.  It is filled with stories, scriptural quotes, and real life examples.

She addresses some common challenges women face, especially women who are members of The Church of Jesus Christ of Latter-Day Saints.  I really enjoyed how throughout the book she reminds us that we need to add ourselves into the mix of the people we take care of each day.  She gives many ideas and suggestions on how we can take good care of ourselves.  One of the things I enjoyed was how she talked about the ability to tell others, dare I say it, "No!"  She also talks about letting go of unrealistic expectations and learning to love ourselves. 

I found this to be an easy, but great, read.  I enjoyed the spaces provided to jot down notes and answer questions.  If you are feeling overwhelmed or burned out this is a great book. 

Fiesta Lime Chicken

I am all about easy these days.  I do not usually have time to spend hours cooking at a hot stove.  I use my George Foreman Grill A LOT!  Especially in the summer when it is hot.  The good ole George has been a lifesaver this summer!  This is one of my go to recipes on a hot summer night.

Ingredients
2 chicken breasts
4 Tablespoons lime juice
Mrs. Dash Fiesta Lime seasoning
Onion salt
2 Tablespoons shredded cheese
2/3 Cup red, yellow and green bell peppers, diced
1/4 Green onions, diced

Directions
Place each piece of chicken in separate sheets of tinfoil and wrap.  (You can put them together in the same piece of foil, but I think it cooks better if you do them individually.)  Pour 2 tablespoons of lime juice on each piece of chicken.  Sprinkle Mrs. Dash and onion salt on each piece chicken to your taste.  Warning: Do not overdo it.  Sprinkle 1 tablespoon of cheese on each piece of chicken.  Place half of the peppers and onions on each piece of chicken.  (I dice up my peppers and onions in bulk and freeze them.  That way I can just pull them out of the freezer to use for recipes like this one.)  Wrap and fold in each side of the tinfoil around the chicken to make a nice foil packet.  Poke a small hole in the top of each packet with a fork for the steam to escape.  Place in the George Foreman grill and close the lid.  Grill until chicken is cooked through.

That is it!  Super easy, super delicious summer dinner!

Zucchini Boats

Oh my goodness!  I have so much zucchini.  And I was worried about not getting anything to grow!  I have been scouring Pinterest for zucchini recipes.  I found one I LOVE.  You can find the recipe over at Our Best Bites HERE.  They are so good! (It seems I usually only have my cell phone around when I am making dinner!)

Fresca Salsa

My friend was so generous and gave me some fresh produce from her garden.  I made this salsa with some of it and loved it!  Much better than the stuff in the jar.  Another bad cell phone pic...sorry!  The measurements on this are approximate.  Feel free to add them to your own taste.

Ingredients
2 Anaheim peppers, diced
1 small onion, diced
2 Roma tomatoes, diced
2 teaspoons sugar
1 teaspoon salt
1/2 teaspoon garlic
1 dash of cumin
1 tablespoon lime juice

Instructions
Combine all ingredients and mix.  Refrigerate 1 hour before serving. 

Southwestern Quinoa Stuffed Peppers

I have always loved a good stuffed pepper!  I had some fresh green bell peppers and some quinoa I needed to use.  So, I threw these together.  They were delish!  Here is the recipe.  I know this is a bad cell phone picture, but you get the idea.

Ingredients
4 medium bell peppers
2 cups cooked quinoa
1 can corn
1 can black beans, drained
1 small onion, diced
1/2 cup shredded cheese
1 can tomato sauce
1/2 lb. 96% lean ground beef if desired
Salt and pepper to taste

Instructions
Cut off tops of peppers and clean out the inside.  Boil peppers for 2-3 minutes.  Set aside.  Cook 1 cup quinoa according to directions using 1 1/2  cups water and 1 can of tomato sauce.  Brown ground beef.  In a bowl mix ground beef, corn, black beans, cheese, onion, cooked quinoa, and salt and pepper.  Fill peppers and top with shredded cheese if desired.  Cover with foil.  Cook at 350 degrees for 20-25 minutes or until cooked through. Remove foil and cook for another 5 minutes to melt cheese.  Enjoy!

Are You Taking Care of Yourself?

Check this out from KSL's Studio 5.  Therapist Julie Hanks was talking about taking good care of ourselves.  She has some great ideas.  Taking care of ourselves is so important!



Or you can find the link HERE.

 How do you take good care of yourself?

Happy Independence Day!

I love the fireworks on the 4th of July!  I am so grateful for those who serve and have served our country!  Happy Independence Day everyone!

Brave

Have you heard this song by Sara Bareilles?  I liked it and wanted to share.

Summer Produce

I love summer produce.  I am happy to report that my garden is surviving!  I am so excited! 

This was my dinner tonight.  Not the best pic, but you get the idea.  Italian zucchini with a little salt, pepper, and garlic salt sprinkled on top.  I spritzed a little olive oil in the pan and voila!  Goodness in a pan.  I cannot wait until my garden starts producing!

Kabobs

It is summer.  It is hot.  I hate using the oven in the summer because I can't even remember the last time I had air conditioning in my house.  I was at the store the other day and they had a sale on kabobs.  Loved them!  I used the George Foreman grill and voila!  No heat, almost no mess, and healthy goodness. 

If you haven't grilled kabobs this summer you might want to give it a try!

Pintrosity

Okay all you pinaholics.  This one is for you.  Come on, you know you've tried something on Pinterest at least once that did not turn out exactly how you had planned or like the beautiful picture you pinned.  This, my friends, is one of those stories.

Let me begin by showing you the picture from Pinterest.  It looks amazing, right?  100% whole wheat bread.  I've been wanting to try some new bread recipes and this one one looked like just the ticket!

http://www.redstaryeast.com/our-best-recipes/whole-grain-healthy-breads/100-whole-wheat-bread?tid=105

It was a disaster from start to finish.  I am not exaggerating.  The recipe called for 1/2 cup of molasses.  Have you ever tried to work with molasses?  Have you ever smelled molasses?  Blah!  At any rate, I made through the molasses.  Through more painstaking struggles I finally got the bread in the oven to bake.  I'm sure I did it all wrong.  And, well, I'll just let you see the picture.  This is the bottom of the loaf.  I have pulled a piece off so you can see the inside that is somewhat...I don't even know what it is.  So, chalk this one up to epic fail.  I'll try again another day...with a different recipe.  Maybe I'm just not a bread baker. On a lighter side note, I told this story to a colleague and she said, "Well, duh.  That's what Great Harvest is for!"  Yes, I think I will take myself down to the Great Harvest tomorrow!

New Adventures

Well, I am on to new adventures.  I am so excited for all the new adventures that are waiting.  It is summer and I am loving the produce of the Summer season already!  I am going to try and post my experiments in cooking here as well.  I am learning to cook healthy, so we shall see how this goes. 

Also!  I planted a garden.  I have never been able to get things to grow so I am a little nervous, but I am hoping this one works out.  I am really hoping to be able to share some pix of produce I have actually grown!  Stay tuned.  Here is a pic of it so far.