You Want Nutritious???? Eat An Apple!!!!

A few days ago I emailed my sister a recipe for lemon pound cake that I had seen circulating all over Facebook.  My sister is a mean baker, so I figured I'd share the recipe with her to add to her repertoire.  (I also did this in hopes that she would bake  it one day.  Soon).

Doesn't this look good?

Because I was too lazy to log into Facebook to find the recipe, I decided to use Google.  I found the recipe on a baking website.  Beforehand I knew the cake was pretty darn rich because the ingredients included: buttermilk, 2 sticks of butter and white chocolate morsels.  Fat...Fat...and more Fat!   However, I wasn't at all prepared for how rich it was.  None of the Facebook posts showed any nutritional information.  There were only pictures of the cake followed by the recipe.  After I saw the calories, I instructed my sister not to look at the nutrition facts tab.  I didn't want her to feel too guilty and decide against making the cake, LOL.  I went on and on about how one could only eat a small portion and that it wasn't very nutritious. Blah, Blah, Blah.


Her response:  If you want nutritious....eat an apple.

*POW*

That simple sentence immediately made a whole lot of sense to me.  For goodness sakes, it's cake.  Why lament about the ingredients and nutrition if you're going to eat it knowing full well it's ....CAKE?  'Most' desserts aren't designed to be healthy.  If you have a health or fitness goal your best bet is to focus on nutritious whole foods.  NOT buttery, sugary concoctions that are going for 500 calories a slice.  YES, 1/12th of that lemon bundt cake registered in at just under 500 calories.  No Bueno.
No matter how you slice it, (no pun intended) cakes, pies and the like aren't on the same playing field as asparagus or broccoli.  Desserts are treats and should be handled as such. 



Gotta love CJ

 There's no sense in browbeating yourself about eating something.  Especially if you know going into it there are better options.  It's up to you what you choose.

What you eat in private will show up in public.

(Don't I know it!)

Celebrate Non Scale Victories - 1, 2, Buckle My Shoe

Often we get so hung up on what the scale says that we forget about the other things we have accomplished.  Every positive change that we experience during our weight loss or fitness journey isn't going to register on the scale.

It doesn't mean that these accomplishments are any less important.

I was reminded of a non scale victory recently.  I just realized that I am able to buckle my sandals with ease.  Something that most people take for granted was a major challenge for me when I was obese.  Many years ago, shoes with buckles were my arch nemesis.  Regardless of this fact, I still tortured myself by purchasing strappy sandals.  I had so much stomach and chest fat that it was difficult for me to bend over to fasten my shoes.  I'd either have to:

1:  Pre buckle the shoes, then slide my feet inside (often catching a cramp in my foot because the effort was extremely awkward).
2:  Bend my leg behind me backwards (on the bed or couch) and try to buckle the shoe from the side.
3: Solicit a friend to buckle the shoe for me.

Clearly #3 was the most preferred method, but unfortunately I wasn't always given that option.

For many years this was the story of my life.  I've been able to buckle my shoes normally for quite some time now.  However, it just registered last week that I had come a long way!


I know we all want to see the big changes on the scale and in our clothing sizes.  In the meantime, take a moment to reflect on the changes that you HAVE made in: strengthening your body,  losing inches, building muscle, building stamina and making healthier food choices.

For some, this journey may be a long one.  Don't just focus on one definition of success. The scale isn't the be all, end all! 

What are some of your non scale victories?

Cajun Stuffed Chicken w/Pepper Jack and Spinach

 This recipe has been floating around Facebook for the last few weeks.  I tried it out recently and was happy with the outcome.

Cajun Chicken Stuffed with Pepper Jack Cheese & Spinach 

 

 

Preparation time: 15 minutes
Cooking time: 40 minutes

• 1 lb boneless, skinless chicken breasts
• 4 oz pepper jack cheese, shredded (you can use up to 6 oz)
• 1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach)
• 2 tbsp olive oil
  
• 2 tbsp Cajun seasoning
• 1 tbsp breadcrumbs (I use Italian style)
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Lots of toothpicks

Directions:

Preheat oven to 350 degrees.

Flatten the chicken to 1/4-inch thickness.  Season the chicken with salt and pepper.

In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.

Combine the Cajun seasoning and breadcrumbs together in a small bowl.

Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks.  This part requires a tiny bit of skill and I typically use about 8 toothpicks in each roll to ensure none of the filling seeps out.  Be sure to count how many total toothpicks were used!

Brush each chicken breast with the olive oil.  Sprinkle the Cajun seasoning mixture evenly over all.  Make sure you get underneath, too.  Sprinkle any remaining spinach and cheese on top of chicken (optional).

Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup).  Bake for 35 to 40 minutes, or until chicken is cooked through.

Rough Caloric estimate:
16 oz b/s chicken - 560 calories
4 oz cheese - 400 calories (packaged shredded pepper jack)
1 cup spinach - 30 calories
2 tbsp vegetable oil - 240 calories
1 tbsp bread crumbs - 30 calories

Total - 1,260  or 315 calories per serving (4)
It's a few calories less if you skip the bread crumbs like I did

 

This is what my chicken looked like:

I'm not a fan of pepper jack on most days, but combined with the spinach and Cajun seasoning it was really good.

I've also tried this recipe with: Italian Cheese blend, spinach, artichoke and sun dried tomato with Italian seasoning.  The sky is pretty much the limit.  Just try different combinations and see what you like the best.


Paired with roasted spinach or steamed broccoli, this is an easy meal that looks like you spent hours preparing.  Seriously, you do want to account for ALL of the toothpicks before you serve the chicken.  Enjoy!