New Year New Diet

Let's talk about that New Years's resolution to lose weight. Have you given up already on that new diet?  We all do it; we all make a resolution to lose weight. I have too. In fact this is the year I've decided on several resolutions. Oh, no I don't think I've taken on too much.

There are so many diets and  programs. Low caeb, low fat, dairy free, gluten free, vegetarian, vegan... On and on the list goes  Everybody has a solution. Everyone has a plan. It can be overwhelming. And not every solution is not right for everybody. 

Now it is true some people are intolerant of certain  foods, and some people make dietary choices for other reasons. 

This where I'm going to get a little boring. My solution... Eat less, move more. Find a support person, and get at least 7 hours of sleep at night. 

Make a routine of keeping a daily journal. Track how much sleep you get, what you are eating, and when, and most important-- how did it make you feel.  The point is to be conscious. Most people are going to be surprised. Just try it for a week. 

The other thing to do is to go get one of those frozen diet meals. It's just to give you an idea about what 300 calories looks like, and guess what you can do better. My point is, some of those frozen meals are loaded with salt and sugar. 

Ready?  

Here is my favorite chicken 4 servings. 

20 oz. lbs chicken breast no skin

1 tbls olive oil

1 Lemon 

1 tbl Butter

1 tbl Rosemary, chopped

1 tsp Salt 

1/3 tsp Pepper

Mix butter and olive oil together in a small bowl. Place chicken in a baking dish. Rub butter and oil on chicken. Sprinkle with salt and pepper and rosemary. Squeeze the lemon over the chicken. 

Bake at 375 untill chicken is done. Serve with 1 cup of roasted vegies and 1/2 cup brown rice. 

Total calories doe the meal: about 450 give or  or take. 

A Healthy Taco Salad.

Ingredients


2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
4 large tomatoes
1 1/2 cups cooked long-grain brown rice (see Tip)
1 15-ounce can black, kidney or pinto beans, rinsed
1 tablespoon chili powder
1 1/2 teaspoons dried oregano, divided
1/4 teaspoon salt
1/2 cup chopped fresh cilantro
1/3 cup prepared salsa
2 cups shredded iceberg or romaine lettuce
1 cup shredded pepper Jack cheese
2 1/2 cups coarsely crumbled tortilla chips
Lime wedges for garnish

Preparation

1.Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.

2.Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.

3.Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

 

http://www.eatingwell.com/

Chicken Satay with Rice

Ingredients


2 cup quick-cooking brown rice, cooked according to package directions
1 pound boneless, skinless chicken breasts, cut into thin strips
Salt and ground black pepper
1 tablespoon peanut or olive oil
1 cup peanut sauce
2 tablespoons hoisin sauce
1 teaspoon hot sauce or to taste

Directions

Prepare rice according to manufacturers instructions.

Skewer strips of chicken on bamboo or metal skewers. Season with salt and pepper. Heat oil in a large skillet or grill pan over medium heat. Add chicken skewers and cook 5 to 7 minutes, until golden brown and cooked through, turning frequently.

Meanwhile, in a small saucepan, combine peanut sauce, hoisin sauce, and hot sauce. Set pan over medium-high heat and bring to a simmer. Simmer 5 to 7 minutes, until sauce reduces slightly.

Serve chicken with peanut sauce on the side for dipping and brown rice.