Confession

Stress. There's a lot of it hanging around me lately, and I don't handle it as well as I should.

My stress has a name and a cute little face, and likes to scream at me and call me "MOM-my."

And today when she came over me like a gigantic tidal wave I grabbed the chocolate orange I was saving for Thanksgiving, and without thinking, slammed it on the counter and ate 3 pieces.

A Healthier Thanksgiving

With the exception of the following recipes, I have tried every single item I've advertised to you. I don't make it a habit of sharing recipes that I don't know for a fact are good, but since Thanksgiving is around the corner and I really don't feel like making the feast twice, here are a few healthier dishes you may choose to incorporate into your meal. Remember, every calorie counts...and I'd rather save a few (hundred) for pie ;)

First, the grand turkey. Obviously turkey breast is going to be healthier than the dark meat, so why not buy just the turkey breast alone? Have you seen those suckers? The smallest one I could find was over 4 pounds!

Sage Butter Roasted Turkey Breast

3 lb turkey breast half
2 tbsp light butter
1 tbsp sage, finely chopped
1/2 tsp salt
1/8 tsp black pepper
1 tbsp flour

1. Preheat oven to 325 degrees.
2. Poke breast 25 times with fork.

3. Mix butter sage, salt, pepper in bowl. Rub over breast.
4. Put flour in small roasting bag and place in pan.

5. Roast for 45 minutes, or until thermometer reads 175 degrees.

Next, the sweet potatoes. I think we all know deep down that sweet potatoes with brown sugar, tons of butter, and a heap of marshmallows are more of a dessert than a vegetable. However, sweet potatoes are excellent for you! They are a fantastic source of fiber and vitamin A, as well as many other nutrients. Here's a recipe for "breakfast" sweet potatoes, but you know what, I'm a rebel and I'm making 'em for dinner.

Breakfast Sweet Potatoes

1 lb sweet potatoes, peeled and cut into ½’’ cubes
1/2 c chopped green bell pepper
1.5 tsp freshly minced garlic
1.5 tsp extra-virgin olive oil
1/4 tsp paprika
1/8 tsp salt, plus more to taste
Ground black pepper, to taste

1. Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
2. In a medium glass or plastic mixing bowl, combine the sweet potatoes, bell pepper, garlic, olive oil, paprika, and 1/8 tsp salt and toss well to combine. Transfer to the prepared baking sheet and arrange in a single layer.
3. Bake for 20 minutes. Turn the potato pieces with a spatula and bake 20 to 25 minutes longer, or until the potatoes are tender and the pepper is slightly browned. Season with additional salt and black pepper. Serve immediately.

Finally, one of the desserts I'm making. It's a Thanksgiving staple, so why not eat it guilt-free?!

Pumpkin Pie Bars

Cooking spray
1¼ c finely crushed low-fat graham crackers (about 9 whole crackers)
1/4 tsp ground cinnamon
1/4 c light butter, melted
4 large egg whites
One 15-oz can solid pumpkin puree
One 14-oz can fat-free sweetened condensed milk
1.5 tsp vanilla extract
2 tbs brown sugar (packed)
1¼ tsp pumpkin pie spice
12 tbs fat-free frozen whipped topping, defrosted

1. Preheat oven to 350 degrees.
2. Mist an 11 x 7-inch ovenproof glass baking dish with spray.
3. Mix the graham crackers, cinnamon, and butter in a small mixing bowl until combined. The crumbs should stick together slightly. Transfer them to the baking dish. Use a piece of wax paper about the same size as the bottom of the pan to press them to evenly cover the bottom. Bake for 6 to 8 minutes, or until the crust is slightly browned. Set aside.
4. Use a sturdy whisk to lightly beat the egg whites in a large bowl. Add the pumpkin and condensed milk and continue mixing. Next, add the vanilla, brown sugar, and pumpkin pie spice. Stir until well combined.
5. Pour the filling over the crust and bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out dry.
6. Cool the pan on a wire rack for 10 minutes, and then slice into 12 bars. Transfer 1 bar to a serving dish and top with 1 tablespoon whipped topping. Refrigerate leftovers in an airtight container for up to 3 days.

My November

I haven't posted in awhile, so I thought I'd share some of what I've been doing lately. My goal is to work out for 1 hour, 6 days a week. The number of days tends to vary for me because if I overdo it in a strength training class then I'll give myself the next day to recover. I define "overdoing it" as "I can hardly walk the next day." Starting out new to squats can do that to you. Especially when doing squats with weights...ouch.

So far I've found 2 classes that I really love, and I take each of them twice a week. My Body Vive class is awesome. I always get a good workout without feeling like I'm gonna die. The class has about 30 minutes of cardio dance movement and then the remainder of the class is strength training. For the current class, that includes squats, lunges, and resistance training of the shoulders, biceps, and hips. We also do push ups and a series of exercises for the abs. The previous version of the class included resistance training for triceps instead of biceps.

The other class I take is Body Pump. That class totally intimidates me, but it is such an important class. It is an hour of strength training that focuses on high repetition of low weight. The goal isn't necessarily to increase muscle mass, but to increase muscle endurance.

Strength training is so important to me because it helps you lose weight faster by building your lean muscle mass. The more muscle you have, the more calories you burn just going about your regular day, which means it will be easier to control your weight. Ever watch "The Biggest Loser"? They aren't just running on a treadmill all day. They strength train! It is especially important for women to strength train because weight-bearing activities increase bone density, and women are at a higher risk for osteoporosis. Hear that, ladies? Strength training isn't just a man's game!

I made an observation a few weeks ago that really helped me change some previous perceptions I've had. I noticed how there are different kinds of thin. There is supermodel thin, and there is what I call personal trainer thin or athlete thin. When you think about models, you probably think they don't eat much, and you'd probably be right. Chances are they even participate in unhealthy behavior, or an eating disorder, to maintain their thinness. Eating a slice of pizza would be out of the question. But when I see my friends who are athletic, who are still thin, but strong, I notice that they eat correctly, and they can manage to eat normal portions. They eat healthy, but they still indulge on occasion. Eating a piece of pizza is no big deal when it's an occasion thing. Yes, some people are just blessed with a nice metabolism, but for the rest of us, we need to make the connection: a strong, properly-fed body is a healthy body. A body that you don't have to obsess over. Isn't that what we really want, to stop this compulsion to worry about our bodies every day?

What's the goal here? Is it to be thin, or is it to be healthy? Sure, starving yourself or living off of 100-calorie snack packs will make you thin, but it's not healthy. Any "diet" you plan on stopping at some point is not maintainable. And if it's not maintainable, it's not going to work. You will gain the weight back, probably more. There is no quick fix. In fact, do it the right way and it's still pretty darn quick, and you won't have to do it over and over again. I hear way too many people talking about their dieting endeavors and they'll say, "Oh this diet is killing me!" I've lost almost 40 pounds since May, and I don't feel exhausted. I don't feel deprived. I don't feel like quitting. I'm more excited than ever!

Let's help our friends and family learn the right ways to eat and exercise. Let them know that it's not impossible, and that you don't have to be miserable. The key to living longer, better lives is health, not jean size.

Stronger

I used to go days at a time where I felt totally inadequate for my life. Days where I couldn't even think about everything I was expected to do because it completely overwhelmed me. I let myself feel weak, and I hate feeling weak.

I still have a day every once in awhile where I feel like that. I think we all have an occasional day where life is a little too much to handle. But most of the time I'm strong. I can do anything. I'm fierce, and no one can keep me down. I am capable.

Why the change? There are a lot of things that contributed to my new attitude: prayer, the passing of time, faith, and people have all kept me going, but the two things I want to focus on are goals and exercise, which go hand in hand.

When I first started to change my lifestyle, I really doubted that I could do it. I had tried to change so many times before and didn't really see any results, so I stopped. I thought this would be the same way. The difference was that all those times before I was doing it the wrong way. Too many people think it's all about cutting calories and fat, and eating as little as you can (most commonly in the form of salad). I had to educate myself to know what was really healthy, and what was maintainable. When you really know what you are doing, and, more importantly, why it works for your body, you start to see your goals fulfilled. When you see that your hard work is paying off, that's a source of strength that can keep you going.

Reaching some of my goals gives me the confidence to push forward and reach for other goals. If I can do something that I thought was impossible for me, I can do other things that I think are just as impossible. However, that feeling of accomplishment can fade as we start to forget about the goals we have reached. Exercise has been a much more constant source of confidence and strength for me because it is something I do on a regular basis. Exercise can help relieve stress, focus the mind, build muscle, increase endurance, and improve bone strength, but very few people think about the power it has to build your inner strength, your self-esteem, your confidence.

When we are in class, one of my favorite instructors at my gym always says, "Your bodies are strong! They are stronger than you think they are!" I've learned to believe in that completely. Most of what we do or don't do is because of our mental strength, what we think we can do. When we push past that "I can't" and just do it, we find there is a lot more we can accomplish. When I exercise I feel like I have full control over what my body is doing. Control makes you feel powerful and strong. It is amazing to start out the day feeling in control.

So ask yourself: Are you ready to feel powerful? Are you ready to be in control? Are you ready to forget about that weakness you've allowed yourself to feel?

I'm not about to let the unexpected bring me down, and neither should you.

Chocolate Peanut Butter Breakfast Pudding

If you haven't figured it out by now, my diet weakness is sweets. I have easily given up fast food, and I do pretty well when it comes to healthy meals. I can honestly tell you that I don't think I've ever bought a bag of potato chips (unless bringing it to a party) or eaten anything bigger than a single patty burger. I never even get the cheese! Even at my biggest I'd bring home leftovers whenever I went out. So now, because I've been trying out all these new delicious recipes, it's been even easier to stay on target when it comes to meals. It's just that pesky sweet-tooth that gets away from me.

With colder weather coming our way (which makes me want to hide under my bed sheets and cry), I've decided to share a hearty oatmeal recipe today. Don't worry, I actually hate most oatmeal, so you know this has to be worth trying. And it has chocolate and peanut butter in the title, so really, how bad could it be? It tastes quite similar to a cookie, in my opinion, satisfying your craving for sweets without the empty carbs of a chocolate cereal. It's certainly healthier for you, and more filling. Oatmeal is wonderful for you, so give this one a shot!

1/2 c old-fashioned rolled oats
1 packet fat-free, sugar-free hot cocoa mix
2 tsp reduced-fat peanut butter
pinch of salt
3/4 c water

Whisk all ingredients together until well combined. Microwave for 2.5 to 3 minutes. Stir and serve.

Quick, easy, filling. It'll keep you through that morning workout with all of its good carbs and protein. With 2 tsp of reduced-fat peanut butter, which is 1/3 of a serving, you only get 4 grams of fat from that and 2.5 grams of fat from your oats. Not bad for chocolate and peanut butter, eh? Sorry...gotta practice my Canadian for when my brother gets back :)

Baked Jumbo Shrimp

The recipe calls these "Fried Jumbo Shrimp," and they taste like fried shrimp, but they are actually baked. If you are familiar with cooking shrimp, or at least prepping them, this recipe should be easy for you. Unfortunately, I had never cooked shrimp before, so it took me forever to peel and devein them. I had to watch numerous YouTube video tutorials to get it right. Plus, I bought smaller shrimp than what the recipe calls for, so there was more prep time because of that also. Overall, the finished product was absolutely delicious, but this isn't one of those recipes I'll be using on a regular basis.

Each serving of 4 shrimp plus 1 tbs cocktail sauce has 193 calories, 26 g protein, 15 g carbs, 3 g fat (trace sat fat).

8 large (16-20 count) shrimp (about ½ lb)
Olive oil spray
1 tbs unbleached all-purpose flour
1 tsp Creole seasoning
1 large egg white
1 tsp fat-free milk
½ c panko bread crumbs
2 tbs jarred seafood cocktail sauce

1. Peel shrimp, but don’t remove tails.
2. Butterfly the shrimp by cutting them down the back so they flatten but are not cut through.
3. Rinse to clean them. Shake off any excess water, and then pat dry with a paper towel.
4. Preheat oven to 450 degrees.
5. Lightly mist a medium nonstick baking sheet with spray.
6. Mix the flour and Creole seasoning in a medium shallow bowl.
7. Pour the egg white into a second shallow bowl and add the milk. Lightly beat with a fork until well combined and slightly bubbly. Set the bowl next to the flour mixture.
8. Pour the bread crumbs into a third medium shallow bowl. Set the bowl next to the bowl with the egg.
9. Dip one shrimp into the flour mixture, coating it evenly on all sides. Shake off any excess flour. Next dip it into the egg mixture, followed by the bread crumbs. Shake off any excess bread crumbs and transfer the shrimp to the prepared baking sheet. Continue breading each shrimp, placing them side by side, not touching, on the baking sheet.
10. Bake for 5 minutes on one side, and then carefully flip them, being sure to leave the breading intact, and bake for another 4 to 6 minutes, or until the breading is crisp and the shrimp are plump and cooked through. Serve immediately with seafood cocktail sauce. 

French Toast with Sauteed Banana

Couldn't you just die reading the title?! I love French toast, but it's definitely not something I eat when trying to be healthy. I can't remember the last time I had it, other than this morning. If you like bananas, this is a fantastic recipe. It's tasty, and filling.  If not, you could just make the French toast section and top it with some fresh strawberries, raspberries, or any other fruit. If you just use plain fruit, you can even afford to add a sprinkle of powdered sugar.

This recipe makes 2 servings. Each serving (1 slice with half banana) has 202 calories, 6 g protein, 40 g carbs, 4 g fat (2 g sat fat).

For banana: 
1 medium firm banana
1 tbs sugar
½ tsp lemon juice
¼ tsp ground cinnamon
2 tsp light butter

1. Peel the banana and cut it on a diagonal, creating ¼-inch-thick slices. Transfer the slices to a medium bowl and add the sugar, lemon juice, and cinnamon. Toss to coat evenly.
2. Place a small nonstick skillet over medium-high heat. Put in the butter. When it bubbles ever so slightly, add the banana slices. Cook, stirring frequently, until tender and slightly caramelized, 2 to 4 minutes. Remove from the heat and cover to keep it warm.

For French toast: 
¼ c fat-free milk
2 tbs egg substitute
1.5 tsp sugar
¼ tsp ground cinnamon
1 tsp light butter
2 slices whole-wheat bread

1. Mix the milk, egg substitute, sugar, and cinnamon in a large shallow bowl.
2. Preheat a large nonstick skillet over medium-high heat. Put in the butter.
3. Soak one slice of bread in the egg mixture until just soft, turning once. Let any excess egg mixture drip off and transfer the bread to one side of the skillet. Repeat with the second slice of bread, placing it next to the first slice in the skillet. Cook for 1 to 3 minutes per side, until golden brown on both sides.
4. Transfer each piece to a plate and top each with half of the banana mixture.