Thursday, May 31, 2012

Spicy Salmon Tacos

3.75 ounces baked salmon (.75 lean serving)
1 ounce part skim mozzarella (.25 lean serving)
1/2 cup Hunts Fire Roasted Tomatoes with Garlic (1 green serving)
4 small lettuce leafs (too little to count, including with green above)
1 TB of Spicy Lime and Corriander Dressing (Fischer Wieser brand) (2g carbs per 1 TB serving = 2 condiments) (optional)

Mix 4 ounces of baked salmon with 1 TB of Spicy Lime dressing. Divide evenly among the 4 lettuce taco shells.  Divide the tomatoes among the 4 shells. Sprinkle mozzarella cheese over each.

This is 1 lean, 1 green and 2 condiments.
280 calories, 9g carbs, 17g fat, 23g protein.

Monday, May 28, 2012

Temporary Weight Gain Explained

I want to address the two main reasons I hear from people that they see a temporary rise on the scale.  First, cheating and eating off plan.  Second, starting a new exercise plan.  In this blog post, I am going to cover what happens when you cheat and eat off plan.  Next post I will cover #2.

Cheating and Eating Off Plan

The "magic" of Take Shape for Life is we are in a fat burning state.  We are using fat as our primary energy source, instead of glycogen.  What happens when we cheat & eat carbohydrate foods?

You see the scale bump up a few pounds....feel extra hungry...feel irritable...feel tired.  What happened?  You went out of fat burning!  Not to worry though...depending on how much carbohydrate rich food you ate, you should be back in fat burning within a few days, maybe a week.

Normally your body uses glycogen for energy, then fat. We are eating a lower carb diet which causes our bodies not to store glycogen. Once glycogen stores are gone, we use fat for energy. Fat is a richer, denser form of energy which is part of the reason we see increased energy when in fat burning. A big part of the reason people see such dramatic loss when they first start TSFL is because their body is burning all of it's glycogen stores. Glycogen holds onto water, so when it's burned, it releases water and causes a loss of water weight.

However, the reverse is true. If you eat carbohydrate rich foods, you rebuild your glycogen & the water comes back too.  1 gram of glycogen has 2.7 grams of water with it, so consuming extra glycogen can increase your weight by 3-5 lbs.  Your body has to use it's glycogen again and once all the glycogen is gone the accompanying water will be gone as well. And you will be back in fat burning!

Saturday, May 5, 2012

Broccoli and Gruyere Frittata

2 cups Egg Beaters (1 Leanest)
4 oz low fat Swiss Gruyere Cheese (1 Lean)
1.5 cups Broccoli (3 green)
1.5 cups Rotel  Tomatoes (3 green)

Mix together in a pie pan & bake at 350 for 30 minutes or until done.

The entire recipe is 2 complete Lean and Green meals.  
1 serving = 1/2 Frittata

Friday, May 4, 2012

Medifast Cookie Shake!!

Oh my, oh my, oh my....I saw on the Medifast boards about making the Medifast Soft Bake Cookie into a shake.  AMAZING!!  The cream cheese makes it very rich and creamy.  You can leave out the cream cheese and it is still good, but the cream cheese adds that something extra :)

1 Medifast Soft Bake Cookie
1 TB low fat cream cheese (1 condiment)
8 oz water
1/2 cup ice

Blend in your blender, Ninja or Magic Bullet.

This counts for 1 Medifast meal and 1 condiment.

Wednesday, May 2, 2012

Friend or Pho? Vegetarian Pho Recipe!

I have found that Pho is all about the broth. A great broth makes a great pho. The broth is on the time consuming side, but it is worth it! Also, don't be alarmed thinking I have gone off my rocker with the use of onion, carrots, etc. This is just for broth flavor, you will be straining out everything but the liquid!

15 oz silken extra firm tofu, browned(1 leaner - use the raw weight, not cooked weigh for tofu)
4 oz Shirataki Noodles (1 green)
1/2 cup cooked Broccoli (1 green)

1/2 cup cooked Boy Choy (1 green)
1 tsp Olive Oil (1 healthy fat)
1 cup of Pho Broth (2 condiments - broth and soy sauce)

For Pho Broth:
1 onion, chopped in quarters
2 carrots, cut in large pieces
2 inch piece fresh ginger root, peeled and halved lengthwise
3 cinnamon sticks
5 star anise
2 cloves
1 tsp low sodium soy sauce
4 cups mushroom broth

Char onion and ginger under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.  

In a large pot, dry roast cinnamon, star anise and cloves over medium-low heat, stirring. When spices have a good aroma, add mushroom stock, soy sauce, carrots, charred onion and ginger.  Bring broth to a boil, reduce heat, and simmer, covered, for 30 minutes. Strain and keep hot until ready to serve.

For Tofu, Noodles and Vegetables:
Cut tofu into cubes and spray with Olive Oil from a Misto. Lay tofu cubes flat on cookie sheet. Bake at 400 for about 30 minutes, flipping every 10 minutes, until tofu is crispy on the outside. Set aside.

Lightly steam your vegetables for 5 minutes. Place Shirtaki noodles in a colander and rinse very well for 5 minutes. This is key to using and enjoying Shirataki noodles. Rinse and rinse well! Set aside. 

Combine tofu, noodles and vegetables in a bowl and add broth. This is 1 serving.

For those following Medifast: 1 leaner, 3 green, 1 healthy fat and 2 condiments.
Nutrition Support Approved!
Hi CodyJo,

This is Jennifer, one of the Registered Dietitians with Nutrition Support. Typically with a marinade, it is recommended to count 1/2 of the condiments. However, because you are flavoring the broth and straining it out, it will not count towards your condiment choices. 1 cup of broth will count as 1 Condiment Choice. Your calculation seems correct. Keep in mind that the tofu on the meatless options list is based on ounces in the raw state

The recipes on your blog look yummy. If you do have questions about any of your recipes, please do not hesitate to ask us! Enjoy!

Jennifer, RD, LDN

435 calories, 17 g carbs, 22 g fat, 38 g protein, 9 g fiber.