I got this idea from Food Network magazine earlier this year but never tried it. Yesterday was freezing here and was the perfect night to try something like this!
Here is the recipe I used for the soup. It does have cream, I used half and half instead. Even then, it only adds 6g of fat and 80 calories to each bowl.. well worth it if you want the real deal :)
For the grilled cheese, you can lightly spread butter or (preferred) brush olive oil onto both sides. I used regular Italian bread for this but you can certainly use Ezekiel bread or a healthier version than white! I went with a cheddar but mozzarella is also an option, as it typically has less calories and fat than other types of cheese!
To cook the grilled cheese, I used my Cuisinart Griddler, but you can easily make it on the stove by putting it on medium, covering it (to make sure the cheese in the middle warms up) and cooking on both sides.
I cooked the soup first and then as it was cooling, assembled and prepared the sandwiches.
Highly suggest it :)
Salad tonight (before my grilled cheese and tomato basil soup!). Butter lettuce, cherry tomatoes, cucumber, avocado, Sicilian and kalamata olives!
Cheesy broccoli scramble.. ⭐️Roasted broccoli (recipe in my blog) chopped and put in a pan on the stove until warm ⭐️Added a sprinkle of shredded cheese ⭐️Added one whole egg and an extra egg white(if this was the AM or a bigger meal it would be more) ⭐️ Scrambled until the egg was fully cooked and broccoli is warm ⭐️ Seasoned with salt and Dill (do whatever you like!) Can do this with any vegetable 😉
Resistance bands vs. free weights is a common comparison made by people who are thinking of moving away from free weights. Dr. Jim Stoppani breaks down the comparison
Here is another exercise from my weekly workout: Low (close-grip) rows!
Foods I used to be afraid to eat:
pasta, bread, half & half, sugar, steak, avocados, snack food, egg yolks, butter, olive oil, cheese, full fat ice cream.. the list goes on.
What matters here is that I’ve found a way to get over my food fears (many of us have them to some degree) and consume foods I was terrified to eat. No foods possess magical powers to turn you fat instantly upon consumption 😜 (see I eat all that and I’m still doing ok!!) To me, the more you learn to be ok with having the foods you fear around, the less pain you deal with after eating some
(there really should never be “pain” involved if it is an occasional thing).
Don’t believe everything you read..so many articles and bloggers will fill you with food fear! Reject it and don’t just be healthy out of fear.. be healthy because you love your body!
If you’re feeling completely confused about whether you should cut fat from your diet, you are not alone. But here’s the bottom line: fat does not make you fat or sick. So, why do so many people believe that fat is bad for you and causes heart attacks? This all started in the Dr. Key’s &
Cheesy Roasted Broccoli
You can’t even imagine how much better this tastes than steaming/boiling.
Preheat oven to 400.
Put broccoli florets on aluminum foil on a flat sheet (I bought pre-cut bc they
were on sale).
Drizzle with a little olive oil and chicken broth (this helps them not dry out, without an excessive amount of oil).
Roast for 20 minutes.
Top with Bragg Liquid Aminos and Nutritional Yeast (the “cheesy” part) before eating.
And don’t forget that push-ups are major work for your abs too! :)
Broccoli slaw (with Bragg liquid aminos) and Steak (top round) with Montreal seasoning for lunch tomorrow. Cooked the steak yesterday and I’m sad it cooked more when I put it away! I like it more rare than this because it’s a pretty lean meat. I used my cuisinart griddler to cook the steak (if you dont have one, ask for it for Xmas! So perfect for a beginner cook too). It only took about 5 minutes to cook and it’s not nearly as intimidating as the grill, oven, or stove!
Last week I wrote about tips for a healthy breakfast (hopefully you followed some!). I thought I’d write tips today about healthy lunch ideas.
Tip 1: Plan ahead. Pack ahead.
This is something I had very little practice with when it came to a 9-5pm schedule (I’m used to the grad school life.. sigh!). Now with my clinicals being 9-5, I make sure to pack all of my food the night before so I’m not rushing in the morning.
For lunch I try to have a carb, protein, and fat (or two!) to have a nice balanced meal. A lunch for me is typically some kind of meat (my favorite right now is ground turkey because it will last me 3-4 days of lunch), rice (try steamable brown rice!), 1/3 of a large avocado, a pepper sliced (b/c it’s very “work friendly”.. doesn’t smell like broccoli or asparagus!). I put it all in one container the night before and drizzle Bragg liquid aminos over it (similar to soy sauce but tastes better!). I cook Sunday night and Wednesday. I’d say lunch for me is around 350-400 calories.
Tip 3: Bring your after work snack with you…
…if you plan to exercise after work. This is typically when I will workout and I find that if I eat before getting home, I eat less calories (because I’m not as starving), and I also have more time to digest before I get to the gym (I stop at home to change). The key here is to not step foot in the kitchen when you get home. It might be an adjustment to break this habit (not that it’s a bad habit, but if you already ate you don’t need to go in there), but the more you do it, you’ll really start to like it!
Tip 4: After work snack
I’ve found the easiest thing for me to bring is a pb sandwich (sometimes I’ll add some jelly or have hazelnut cocoa butter instead of pb… yum!). You can either eat 1/2 the sandwich or the whole thing depending on how hungry you are (most days I eat both.. sometimes I’ll still be hungry after lunch so I’ll eat one 1/2!).
*Cottage cheese with fruit, greek yogurt, or nuts would also be good options to eat at work before you leave.
I’d say tip 3 is the best habit I’ve changed and really helps with controlling portions after work :)
Hope these tips help!
Love this sweet cereal- on it’s own mixed with Nature’s Path Corn Flakes or Heritage Flakes.