Along with summertime come bbq's and cocktails, two things that can definitely sabatoge anyones diet and hard work throughout the week at the gym. Here is the low down on alcohol, it contains 7 calories per gram! Protien and Carbohydrates contain 4 and Fats contain 9. So alcohol is almost as high in calories as a gram of fat! That being said when you combine it with all the sugary mixers that most bar tenders use; your average 3-4 oz cocktail ends up being around 400 calories! I don't know about you but 400 calories is about 40 minutes of cardio for me! So here are some cleaner cocktail recipes to help keep you on track and not ruin your waistline while enjoying some summer fun.

Margarita

3oz Light Limeade ( premade frozen) or make your own with limes, water, and sugar substitute
Juice of 1 Lime
2 oz Tequila
1.5 Triple Sec
Ice

Blend and serve or simply pour over ice. Salt to taste (optional)
Calories:180

Cosmopolitan

3 oz Light Sugar Free Cranberry Juice Cocktail or Sub Crystal Light ( even fewer calories )
1 oz Rasberry Vodka
Squeeze of Lime
Lemon Twist for Garnish

Shake together with ice and strain into fancy glass of your choice
Calories: 98

As with anything enjoy in moderation! Having a party at home is also more personal, economical, and keeps you safe and off the roads.

Posted by Melissa at 05:21 AM | Permalink | Comments (0) | TrackBacks (0)

recipe courtesy of Paula Deen on the Food Network
You have got to try this one its healthy tasty and low carb!

Ingredients
3 boneless, skinless chicken breasts (about 1 1/2 pounds)
3 tablespoons plus 2 teaspoons fresh lemon juice, divided
3 tablespoons soy sauce ( go low sodium )
1 clove garlic, minced
2 teaspoons dried oregano, divided
2 small tomatoes, finely chopped
1/4 cup olive oil
For the yogurt sauce:
8 ounces (1 cup) unflavored yogurt
1 clove garlic, minced
1/4 cup finely chopped walnuts
1 tablespoon olive oil
Olive oil cooking spray
1 large Vidalia or purple onion, cut into thin rings
6 pita breads
1/2 head romaine lettuce, finely chopped
1 (10.6-ounce) jar kalamata olives, drained, halved, and pitted, or other black olives
Alfalfa sprouts
Salt
Freshly ground black pepper

Continue reading "Grilled Chicken Pitas " »

Posted by Melissa at 01:48 PM | Permalink | Comments (0) | TrackBacks (0)

We all get the urge for something sweet now and then and sometimes nothing but the real thing will do. Here is a quick easy and low calorie Chocolate Chip Applesauce Cookie recipe from Cooking Light. Tried and true these are great and one of my Honey's Favorites!

Yield
3 dozen (serving size: 1 cookie)

Ingredients
1 1/4 cups all-purpose flour
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup applesauce
1 cup packed brown sugar
1/4 cup butter, softened
1 tablespoon vanilla extract
1 large egg
1 cup semisweet chocolate chips
Cooking spray
Preparation

Preheat oven to 375°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a small bowl; stir well with a whisk.

Spoon applesauce into a fine sieve over a bowl; let stand 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add sugar and butter; beat with a mixer at medium speed until light and fluffy (about 2 minutes). Beat in vanilla and egg. Add flour mixture; beat at low speed until well-blended. Fold in chips.

Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375° for 10 minutes or until almost set. Cool on pan 2 to 3 minutes or until firm. Remove cookies from pan; cool on wire racks.

Nutritional Information
Calories:78 (33% from fat)
Fat:2.9g (sat 1.7g,mono 0.9g,poly 0.2g)
Protein:0.8g
Carbohydrate:12.8g
Fiber:0.2g
Cholesterol:10mg
Iron:0.5mg
Sodium:87mg
Calcium:20mg

Posted by Melissa at 02:38 PM | Permalink | Comments (0) | TrackBacks (0)

This tasty recipe was sent to me by my client Laurel! Thanks for the tasty recipe and pics Laurel!!! Can't wait to try it!

Okay...here is the dish that I pulled out of the hat because I was STARVING and needed a quick healthy meal that stayed in your diet guidelines

I used 2 Jenny O turkey burger pattys (for left overs)
In a fairly good sized fry pan add turkey burger pattys sprinkle with onion powder, garlic salt and italian seasoning
add about a tsp of olive oil to get them to start to brown. Add about a package of sliced mushrooms (less if you want but I love mushrooms) and start browning those in the pan around the pattys. After you flip the pattys and have them fairly well cooked then add about half of a can (soup can sized) of Del Monte diced tomatoes with garlic, oregeno and basil at this time also add a splash of red wine...any old wine will do and it is probably a total amount of about a tablespoon maybe...just let it bubble down and it will thicken up a little as it cooks down. Just throw the patties on the plate and spoon the sauce over the top and sprinkle with some parmasean cheese...that's all there is to it. It took about 15 minutes start to finish because everything is packaged :)

Here is the nutrition info
Jennie O turkey burger patty: 170 calories per patty 70 calories from fat; 8 grams of fat, 0 trans fat, 2.5 saturated fat
0 carbs, 0 sugar, 23 grams of protien

Grated Parmeasan Romano cheese; per 1/4 cup (I use a lot less) 100 calories, 60 calories from fat; total fat 6 grams; 9 grams of protien and 1 carb

You could add fresh bell pepper and onions to this also but it would increase the time needed to cook and when you are a hungry girl the faster the better :) I am also sure there are ways to make this better like changing out the turkey burger to a chicken breast pounded out thin so it would cook fast. So considering I was starving and wanting something that tasted like "real" food and still staying in the diet I don't think this was too bad at all. If you like it with a little kick...add a few red chili flakes to the oil when browning the meant.... the options are endless with this one!!!

Posted by Melissa at 03:24 PM | Permalink | Comments (0) | TrackBacks (0)

Pumpkin Pie is my favorite - and while I do enjoy a slice now and then I wanted to find a healthier way to enjoy it with less calories - so playing around in the kitchen one day I came up with this.

140 Calories
27 Protein
12 Carbs
1 Gram of Fat

Posted by Melissa at 07:43 PM | Permalink | Comments (0) | TrackBacks (0)

Okay I am feeling that warm summer weather and with all the great local wine tasting going on I was inspired to try a new recipe this weekend !!! This came from the Lucas Winery, compliments of Gourmet Magazine June 2006.

This dish is not only healthy, but full of flavor and great for entertaining guests! -

Serves: 6 Wine: Lucas Chardonnay

Ingredients Needed: 3Lbs Jumbo Shrimp In Shell, 4 Large Garlic Cloves, 3/4tsp. Salt, 5 Tablespoons Lemon Juice, 1/2tsp. Black Pepper, 3/4 Cup Olive Oil, 1/4Cup finely chopped fresh Oregano, 3 Lemons each cut into 6 wedges.

Grill shrimp turning over once until cooked thoroughly anout 7-8 minutes total. Transfer to a platter with lemons as grilled. Serve with remaining dressing. I Served this dish with wild rice and steamed broccoli - Grilled Asparagus would also go nicely.

Posted by Melissa at 06:50 PM | Permalink | Comments (0) | TrackBacks (0)

With winter and the holidays gone so with it are the sweets and treats thank god! Cleaning up my own diet for this summer I wanted something different so I have been cruising the isles at the super market to see what could be done! I found Sugar Free Jell-O to be my new favorite dessert; you can do so much with it! It comes in a variety of flavors and there is only 10 calories per serving! The whole box has 8 servings total - so even if I do eat half the box I am still only consuming 40 Calories! Not only does it taste good but its diabetic friendly too – Delicious doesn’t have to be bad!

For those times when I absolutely must have something chocolate - the Sugar Free Choc Pudding from Jell-O is awesome. Not only does it taste like the regular stuff, it is also no cooking required - You Make It with Cold Fat Free Milk! It literally sets up in the fridge in 5 minutes!!! Still only 80 calories per serving and with the milk you get some protein too! Top it with 1 tablespoon of Cool Whip Lite - 10 calories. They also make this in cheese cake, banana cream…. Are you seeing the possibilities?

Posted by at 01:01 PM | Permalink | Comments (0) | TrackBacks (0)

This is so fast, easy and yummy I had to share it. I am a huge fan of 30 Minute Meals - Rachael Ray and this is one of my new favorites! The other great thing is that you can actually buy the yellow fin tuna - sashimi grade steaks at Costco! Here is the link.

http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_22352,00.html

Posted by at 04:07 PM | Permalink | Comments (0) | TrackBacks (0)

Here is something I threw together the other night the beauty of this recipe is that its quick simple and can be made with or without the pasta. Its full of flavor and my family loves it when I add in the pasta. All in all this is pretty healthy and low cal obviously with the pasta comes the higher calories but I would say as long as you watch your portions this would be a great midday meal or lunch. It also makes great leftovers for at least another night for a family of 4. Here is what you'll need.

Continue reading "10 Clove Garlic Chicken Pasta" »

Posted by at 02:33 AM | Permalink | Comments (0) | TrackBacks (0)

Want a roasted chicken that doesn't taste like its full of salt? Well they are extremely easy to make and really don't take all day to cook. One 2-3lb chicken only takes and hour and half to cook! Whats more is the prep time is like almost none! Make sure you get your chicken out the night before to defrost.

Preheat oven to 400 degrees
remove neck and bag of parts from inside your bird
stuff your bird with aromatics you like - I stuff mine with 1-2 sliced lemons, a couple fresh sprigs of Rosemarry, Sage, and 1whole head of garlic with just the top chopped off as if you were to roast it.
Next rub your bird with Olive Oil 1-2 Tbsp is enough - you want to be thorough but don't overdo it or your chicken will be greasy. This makes it turn a nice golden brown color.

You want to put your chicken in the oven on the lowest rack so you may need to remove one of the racks - roast the chicken uncovered for an 1 1/2 hours or until thermometer stuck in the side reads 165 degress. I also will periodically bast the outside for some extra color. If you have extra time you can also turn your oven all the way down to 200 at the end of 1 1/2 hours and just leave the bird there for another 30 minutes - the meat just falls off its wonderful!

Posted by at 02:54 PM | Permalink | Comments (0) | TrackBacks (0)

If you prefer a milder tasting fish Tilapia is it. I usually buy it in bags at Costco they come in pre wrapped individual filets which makes them an extremely fresh and fast meal. I think it takes maybe 15 minutes to cook - Tops. In this recipe I usually grill it but in cases when it was raining or I couldn't use my grill I have tried it in the oven and baked or broiled it comes out great. George Forman Grills are also a great alternative if you don't have an outdoor grill.

4 Tilapia Loins
1/2 Cup Lemon Juice
1/4 Cup White Wine Vinegar
4 Tbsp Olive Oil
4-6 Large Fresh Basil Leaves
9-12 Grape Tomatoes or Little Cherry Tomatoes
Pinch Salt and Pepper
Before starting pre heat your grill
If using oven pre heat to 375
Broil is just broil but make sure you watch it!

1. Defrost fish sprinkle with lemon juice to your liking
2. Sprinkle fish with a pinch of salt and pepper
3. Grill on preheated grill over direct heat for 5-7 minutes per side, fish is done when it is no longer opaque but solid white all the way through.

Lemon Basil Vinagrette to put over Grilled Fish

Chiffonad or cut basil into thin ribbons
Whisk together Olive Oil, Vinegar, Lemon Juice and Basil
Cut Tomatoes into halves add to vinegrette

Each Loin should get about 3 - 4 little tomatoe halves and a couple tablespoons of the the vinegrette served over the top.

Serve with steamed Asparagus

Posted by at 12:21 PM | Permalink | Comments (0) | TrackBacks (0)

Okay you guys its a new year and I know you guys are getting a little bored of the same old same old so here is one of my own favorite 's very simple and quick.

Miss M's Favorite Chicken Salad

2 Handfulls of Pre-Washed Mixed Baby Greens Salad Mix
3oz of Grilled Boneless Skinless Chicken Breast
1/4 of a Red Bell Pepper Sliced
6 Thin Slices of English Cucumber
5-6 Marie Callendars Herb and Butter Croutons ( each one is worth 1 carbohydrate)
2 Tablespoons Trader Joes Balsamic Vineger
1 Tablespoon Star Olive Oil

This makes a single serving

Posted by at 12:09 PM | Permalink | Comments (0) | TrackBacks (0)

Here is another Awesome recipe for a protien shake. If you like chocolate and you like espresso you will love this shake - think Starbucks without the Guilt or calories!

2 Scoops Max Gourmet ( Chocolate Brownie Fudge Protien )
8-12 oz Cold Water
1/2 Cup of Crushed Ice
1tsp of Ground Coffee

Put all ingredients in your cup and mix with immersible blender and Voila! You have a delish drink with an extra kick to keep you going! For those of you out there who aren't coffee lovers substituting the coffee with a bannana is also very tasty - Enjoy!

Posted by at 07:58 PM | Permalink | Comments (0) | TrackBacks (0)

Here are a few ways to make Oatmeal something to look forward to in the morning. I have been asked several times by clients and others how to make it and what to put in it so here it is,

1/2 Cup Dry Oats
1/2 Cup to 3/4 Cups Water
3 Fresh or Frozen Strawberries
1 Packet of Spenda or no calorie sweetener of your choice

Put all ingredients in microwave safe bowl and microwave on high for about 1 minute - time will vary depending on your microwave. Remove and mix it all up the berries should be soft and bubbly. Eat up! Sometimes I will sub the strawberries for blue or black berries with these the measurement is 1/3 cup.

For those of you allergic to or just don't like it fruity you can use
1/2 Cup Oats
1/2 -3/4 Cup Water
1tsp Cinnamon
1/4 tsp Nutmeg
1 Packet of No Calorie sweetner and get the Oatmeal Cookie effect

Posted by at 07:55 PM | Permalink | Comments (0) | TrackBacks (0)

2 Scoops Max Gourmet Peanut Butter Fudge Protien

8-12 oz Water

1/2 cup Crushed Ice

I whole Bannana