HAPPY MONDAY!

I LIKE IT RAW!

I “heart” Ahi Tuna! Seriously, when Keith and I were on our honeymoon in Hawaii, I had Ahi Tuna EVERY SINGLE NIGHT (for 10 straight nights). I am a little obsessed! haha! Nothing will ever be as good as the fresh from boat Ahi I had in Hawaii but this marinade aint too shabby since jetting to Maui on a Saturday night doesn’t seem to be an option! haha! Enjoy!

AHI TUNA MARINADE

1 1/2 cups teriyaki sauce
1 lb sushi grade Ahi tuna steak
1 tablespoon olive oil
4 cloves of garlic, minced

Combine 1 cup of Teriyaki Sauce with 3 minced garlic cloves to create marinade.

Reserve 1/2 cup of Teriyaki sauce and 1 garlic clove. Refrigerate.

Place tuna in a shallow dish and poor marinade over fish. Marinade for 2-3 hours in the refrigerator. Throw out marinade.

Saute remaining minced garlic clove until tender in 1 TBSP of olive oil. Remove from pan.

Sear tuna on in same frying pan for 1-2 minutes per side. While tuna is cooking place “reserved” sauteed garlic & teriyaki sauce over tuna.

Remove from heat and serve with Teriyaki & Garlic on top.

Look at the Numbers!

47% of Americans overestimate how many calories they should eat daily!! And when 53% of Americans are trying to lose weight, and 25% of Americans are trying to maintain their current weight, this could be a problem!

Here is a general rule for people trying to safely lose weight (at about a pound a week):

  • YOUR WEIGHT * 11 = The number of calories per day you should be able to eat and still safely lose about a pound per week.

What Americans are doing to lose weight:

  • Changing how much they eat…..71%
  • Exercising……………………………….62%
  • Changing how often they eat…..44%
  • Counting Calories……………………19%

FITNESS SWAPS

SWAP OUT: Sports Gel FOR Raisins!
Studies show that participants performed equally as well whether they ate raisins or a sports gel before exercise. Both contain quickly digestible carbs, enabling the body to save its muscle fuel for later in the workout. Have a quarter of a cup of raisins up to 45 minutes
before a workout.

SWAP OUT: Ibuprofen FOR Cherry Juice!

People who drank cherry juice before an endurance race felt significantly less pain than a placebo group did. Cherries are rich in anthocyanins, compounds that reduce inflammation.

SWAP OUT Sports Drinks FOR Whole Wheat Cereal with Milk!

Researchers found that two servings of Wheaties with milk replenished the fuel stores in athletes’ muscles as well as carbohydrate-based sports drink did. And the milk provides a bonus: amino acids that help repair muscles’ fibers.

PLASTIC BY THE NUMBERS

Have you ever wondered what the numbers on the bottom of plastic containers mean? There can be lots of confusion over whether or not they are safe and if they can be recycled.

Plastic #1: Polyethylene Terephthalate (PETE): Many soda bottles, water bottles, vinegar bottles, and medicine containers. This plastic is considered generally safe. However, it is known to have a porous service that allows bacteria and flavor to accumulate, so it best not to keep reusing these bottles as make shift containers. These are the easiest plastics to recycle.

Plastic #2: High-Density Polyethylene (HDPE): Many milk and water jugs; containers for laundry and dish detergents, fabric softeners, bleach, shampoos, conditioners and motor oil. This plastic is considered safe and has a low level of leaching. These can be recycled into more bottles or bags.

Plastic #3: Polyvinyl Chloride (PVC): Many meat wraps, cooking oils bottles, baby bottle nipples, shrink wrap, and coffee containers. PVC is a tough plastic but is considered safe to cook food near it. These are difficult to recycle and are rarely accepted by recycling programs.

Plastic #4: Low-Density Polyethylene (LDPE): Many wrapping films, grocery bags, and sandwich bags. This plastic is considered safe. These can be recycled into more of the same products.

Plastic #5: Polypropylene (PP): Tupperware and many other food storage containers, syrup bottles, ketchup bottles, yogurt and margarine tubs, diapers, and medicine bottles. This plastic is considered safe. These can be recycled into fibers.

Plastic #6: Polystyrene (PS): Some takeout containers, Styrofoam cups and containers, disposable cutlery and cups, baking shells, meat trays, and packing peanuts. Evidence is increasingly suggesting that this type of plastic leaches potentially toxic chemicals, especially when heated. Recyclers don’t want it because it is bulky and lightweight.

Plastic #7: Other (mostly polycarbonate or mixtures of other plastics). Food can liners, Nalgene-type water bottles, disposable cutlery, and sippy cups. You should use #7 plastic at your own risk since you don’t know what is in it. Recyclers won’t take it.

MY TIP: DITCH THE PLASTIC AND STICK TO GLASS!

Fun Website

Here is a fun website: http://www.twofoods.com to play with. It is a food nutrition comparison website and it lets you type in any two foods and then have a nutritional comparison done. Check it out…

Peanut Butter and Jelly Goodness

These muffins are SO good…perfect for kids AND adults! No oil, no butter and no sugar and still amazing!!! Gotta love that.

PEANUT BUTTER & JELLY MUFFINS

2 cups whole wheat flour (or can use gluten-free flour)

2 teaspoons baking powder

3/4 teaspoon baking soda

1/4 teaspoon salt

2 eggs

3/4 cup apple juice concentrate

1/2 cup natural peanut butter

1/4 cup 2% milk

1/3 cup applesauce

1/3 cup of your favorite jelly, jam or fruit preserves

1. In a large bowl, combine the flour, baking powder, baking soda, and salt. Combine the eggs, apple juice concentrate, peanut butter, milk, and applesauce. Stir into dry ingredients just until moistened.

2. Coat 12 muffin cups with nonstick spray or use muffin liners.

3. Spoon half the batter into the cups. Spoon about 1 1/4 teaspoons jelly into center of each; top with remaining batter. Bake at 350 degrees for 15-20 minutes or until toothpick inserted into muffin comes out clean. Cool for 5 minutes before removing from pan to wire rack to cool completely.

Serves 12

205 Calories; 6.8g Fat (1.5g saturated fat); 35mg Cholesterol; 213mg Sodium; 31.8g Carbohydrates; 3.3g Fiber; 12.5g Sugar; 6.8g Protein

Big Food vs. Big Insurance

I am attaching a link to a New York Times Article, by Michael Pollan, written on September 9, 2009. This is AWESOME! My friend Jann Alexander sent this to me and it is definitely worth reading. Go check it out. It is called Big Food vs. Big Insurance and it talks about how the current way of American eating has become the elephant in the room with the debate over health care.

http://www.nytimes.com/2009/09/10/opinion/10pollan.html

Healthy Mexican Food!!

Okay…here is another recipe favorite in my house. If you like Mexican food, here is guilt-free version of enchilada casserole that everyone (including those picky kiddos) will totally love!

TURKEY ENCHILADA CASSEROLE

1 lb lean ground turkey or extra lean ground beef (I used lean ground turkey)
1 medium green bell pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
2 (15 oz) cans black beans, rinsed and drained
1 (16 oz) jar salsa
1 (15 oz) can tomato sauce
1 (14.5 oz) can Mexican-style tomatoes
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon ground cumin
12 (6 inch) corn tortillas (I only used 10)
2 cups shredded reduced fat cheddar cheese, divided

In a large saucepan coated with nonstick cooking spray, cook the turkey (or beef), green pepper, onion, and garlic over medium heat until meat is no longer pink.

Stir in the beans, salsa, tomato sauce, stewed tomatoes, onion powder, garlic powder, and cumin. Bring to a boil. Reduce heat; simmer uncovered for 10 minutes.

Spread 1 cup meat sauce into a 13×9 inch baking dish coated with nonstick cooking spray. Top with six tortillas, covering the sauce. Spread half of the remaining meat sauce onto tortillas; sprinkle with 1 cup cheese. Layer with remaining tortillas and meat sauce.

Cover and bake at 350 for 20 minutes. Uncover and sprinkle with remaining cheese. Bake 5-10 minutes longer or until bubbly and cheese is melted.

Serves: 6**
426 CALORIES; 8.7g FAT (2.1g saturated fat); 59mg CHOLESTEROL; 1242mg SODIUM; 62.7g CARBOHYDRATES; 15.1g FIBER; 7.5g SUGAR; 28.3g PROTEIN

**Nutritional content is calculated using lean ground turkey and 12 corn tortillas**

Is it really THAT good?

Today I am making one of Keith’s all-time favorite recipes. He requests this A LOT! It is Chicken Adobo. He used to work for a Filipino company and all the ladies were always making authentic dishes…one being chicken adobo. So he wanted me to try to re-create it. Wow…now that was some pressure. So here it is…chicken adobo and it is HEALTHY and SIMPLE! My 2 favorite adjectives when it comes to cooking! Enjoy!!

CROCKPOT CHICKEN ADOBO

1 onion, sliced
8 garlic cloves, crushed
1/2 cup soy sauce (I used a low-sodium wheat-free tamari)
1/2 cup vinegar (I used rice vinegar)
1 cup chicken broth (I used low-sodium)
1/4 tsp. black pepper
2-3 bay leaves
3 lbs.. chicken (I actually used a mixture of thighs and breasts…6 small thighs and 2 breasts)

Place chicken in crockpot, then onions, then rest of ingredients. Don’t stir. Cook on low 6 to 8 hours. Remove bay leaves before serving. Serve over rice (I used brown rice) and don’t forget to pour the liquid over the rice!

Serves: 6**
139 CALORIES; 3.8g FAT (1.1g saturated fat); 77.2mg CHOLESTEROL; 1438.5mg SODIUM; 6.1g CARBOHYDRATES; 0.7g FIBER; 1.7g SUGAR; 20.1g PROTEIN

**The nutritional information does not include the rice and it is for the recipe as written. The sodium is really high so that is why I used low sodium ingredients.

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