Healthy New Years Goals

I really hate the idea of New Years Resolutions. People make decisions to do better and often break their resolutions before the first week of January is over. Throughout the years, I have seen an influx of people at the gym during the month of January. By February, there is space to exercise again. I have to admit, I have been one of those people a few times.

The hubby and I made a decision to get in shape last fall. We have been working hard and losing weight and inches in addition to gaining muscle mass and getting heart healthy. I have decided to make a new year's resolution - based on what we have been practicing this fall - to continue to eat healthy and exercise regularly. Here are some of the things I will do to achieve those goals:

Drink water - between 75-85 ounces a day
Exercise 45-60 minutes every day

Eat: (goal 6 out of 10 per day)

1. 23 almonds per day (fill an empty Altoids tin)
2. 1/2 cup berries per day (blue, rasp, stray, boysen, goose or back currents)
3. 3 servings leafy greens (spinach, brocolli, arugula, broccolinni)
4. 1-3 cups low-fat or fat-free yogurt (unsweetened, plain or vanilla, contains live cultures)
5. one cup veggie soup per day
6. two four ounce servings Omega 3 rich foods - like salmon - per week
7. Quinoa - 1/2 cup per day
8. 4 eggs per week
9. 25 g whole soy (edamame, tofu)
10. organic or free range food as much as possible

In addition to the above, I would like to elminiate obesogens from my diet by the end of 2011. " Obesogens are substances including bisphenol A which are suspected of promoting obesity by increasing fat cells in the body and altering metabolism and feelings of hunger and fullness" (information from 12/2010 Reader's Digest).

I would like to continue my breakfast of oatmeal, fruit, cinnamon and nuts - at least 6 times a week. I know it might get boring but it is such a good breakfast and keeps me from getting hungry in the morning.

Any comments or additional suggestions would be welcome and appreciated.

Creamy Chicken-Noodle Skillet Casserole

Last night I made this casserole from a recipe in "Betty Crocker : The 300 Calorie Cookbook. It was super easy to make and very delicious to eat. I'm posting it here for others to enjoy (I hope the fine folks at Betty Crocker don't mind.) If you enjoy this recipe, I would recommend purchasing the cookbook mentioned above - it is filled with easy and delicious under 300 calorie recipes.

Prep time : 15 minutes
Start to finish : 25 minutes
Makes 4 servings (hmmm, three of us ate and there were no leftovers)

1 Tablespoon canola oil
1 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 medium onion, chopped (1/2 cup)
1 cup read to eat baby cut carrots, cut lengthwise in half
1 cup frozen broccoli cuts
1 cup uncooked egg noodles (I used frozen)
1 can (14 oz) chicken broth (use the low-fat/reduced sodium)
1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup
with 45 % less sodium
(I used reduced fat cream of mushroom soup)

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken and onion in oil 6 to 8 minutes, stirring frequently, until chicken is brown and onion is just tender.

2. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover; simmer 10 minutes.

3. Uncover; simmer 5 to 8 minutes longer, stirring occasionally, until noodles are tender.

4. If you like a thicker sauce, mix 2 tablespoons cold water with a tablespoon cornstarch and gently stir into the casserole until the sauce has thickened.

1 serving:
300 Calories (90 from fat) Total fat 10 g (Saturated Fat 2g. Trans Fat 0g)
Cholesterol 80 mg. Sodium 800 mg.
Total Carbohydrates 25 g (Dietary Fiber 3g; Sugars 3g; Protein 32 g

Life Style Change update

I can't believe it's been a month since my last post. We are still embarking on the life style change I mentioned in the last posts. To date, da hubby has lost over 40 pounds, I've lost over 30 pounds, I'm not too sure about the son.

We have cut back drastically on going out to eat. Last week I made several different soups which we had some leftovers. The leftovers went into the freezer and will be ready for suppers next week. Last night I made cheese broccoli soups - low fat. The hubby & son were not too impressed. I guess they are used to the thick, heavy fat filled soups ladled out at local restaurants. Personally, I found the texture and taste superb! The basis for the soup was not actually leeks & brocolli. I must admit, I've never knowingly eaten a leek until yesterday.

Tonight I used the Betty Crocker 300 calorie cook book to prepare a delicious Creamy Chicken Noodle Casserole. It was delicious. The hubby & I have been married for over 30 years - I have never seen him eat any meal without saturating the food with pepper. Tonight he did not add any pepper to his casserole - the the dish was prepared without a dash of additional spice! So much flavor and I used all low sodium products. Could it be our taste buds are adjusting to the new food rules?

Tomorrow I will post the recipe for the Chicken Noodle casserole so others can enjoy it too.