It’s All About the Plate! Portion Control Tips + #CookingLightDiet

Posted on December 26, 2014 by Jennifer FIsher

Nothing consumed in December has calories – okay, yes it does – but I still give myself permission to enjoy this peak season for goodies without guilt. Plus, I’m usually in marathon training, so I can usually pull off an extra serving of cheesy casseroles, homemade snack mixes , gooey brownies and pies. But with the New Year knocking on my door, it’s time to examine my excesses and make adjustments as necessary.

If you’ve read my blog on a regular basis, you know I strive to follow a clean-eating, lower-carb routine. But, you’ve probably heard me insist that it’s not human to forever swear off foods like pizza, pasta and chocolate. When I reward myself with just a bit of those indulgences I crave, I’m less likely to feel deprived. And, when I’m not feeling deprived, I won’t wake up in the middle of the night to finish of the leftover pizza!

I don’t count calories, but I do pay attention to portion control and serving size. By the way, there are about 45 M&Ms in a suggested serving of my beloved candy, yet I can be reasonably happy with half that amount! Also, contrary to the amount most people eat at once, a serving of cooked meat (like my favorite tenderloin) is only 3 ounces – and that provides about 25 grams of protein, the optimal amount for a single eating experience.

I love the 10 Secrets of Portion Control that Cooking Light.com shares. My biggest rule for portion control is at the top of their list – Dividing the Plate. Before I pile on my dinner, I mentally make a note to fill one-half my plate with leafy greens or vegetables, one-quarter with a lean protein and the other quarter a quality carbohydrate like sweet potato, whole grain bread or piece of fruit. I also make sure I’m not using a serving platter for a plate! I personally use a standard size dinner plate, but if you are trying to lose weight, another tip is to use smaller plate to help to “visually” fill you up. Research also suggests that using a contrasting color plate that doesn’t blend in with the food eating will help you load up with less – particpants in a study served themselves 22% more food when using plates that matched their food. So, chocolate cake served on a brown plate is a no-no, chocolate cake served on a white plate is better — wink, wink!

This photo shows how people serve themselves more (about 22% more) when the color of their food and plate match. Tip: Eat less by using a contrasting plate to make your food stand out.

This photo shows how people serve themselves more (about 22% more) when the color of their food and plate matches. Tip: Eat less by using a contrasting plate to make your food stand out.

While I’ve never been one to jump on any sort of fad diet bandwagon, I am excited to tell you about the Cooking Light Diet. That’s because it’s not a deprivation diet that forces you to eat strange things you normally wouldn’t or purchase special packaged diet meals. Instead, it’s a “diet” that offers a balanced menu plan that focus so much on flavor that you won’t even notice that the calories in many recipes have been cut by 30 to 50 percent. Simply take the quick online quiz about your needs and preferences and receive custom-selected recipes for delicious, easy-to-make meals delivered straight to your inbox – everything is tailored to your likes, dislikes and specific calorie intake goals.

Here is one of their delicious dinner recipes for Fresh Tomato, Sausage and Pecorino Pasta:

Check out CookingLightDiet.com for more information, to view a sample menu, and to get started. It’s really affordable ($3/week) and well worth the small price just for the delicious recipes – plus, you also get additional portion-control advice, practical fitness tips and cooking tricks and tips to save you time in the kitchen. Use discount code DIETSAVE20 for an additional savings.

Portion Control Tips + you’d never know #CookingLightDiet was a #diet @Cooking_Light #CLBlogger #ad

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This post is sponsored by Cooking Light; however I was not told what to say or how to say it. All opinions are my own.

So, do you have any portion control tips? Please share!

Fruit & Nut Holiday Couscous Mix – DIY Gift for Foodies

Posted on December 22, 2014 by Jennifer FIsher

I am here to rescue you from last-minute gifting stress and solve holiday side dish dilemmas – both at the SAME time! You can thank me later. In my opinion, there’s nothing more tasteful than a healthy gourmet gift, and my recipe for Fruit & Nut Holiday Couscous Mix will delight all the fit foodies on your list. This homemade gift looks like a lot of time and effort went into it, artistically arranged with jewel-toned layers of cranberries and pistachios between pearled whole wheat couscous. In reality, it’s super simple to make (like a kiddy sand art project) and, for my craft-challenged self, more time and effort went into tying the bows and making gift tags!

You can use a new mason jar, recycled glass jar or any container of your choosing – get creative! Also, I’ve made the same mix and swapped out other types of dried fruit and nuts for the cranberries and pistachios with excellent results. Consider combinations such as Apricot & Almond, Apple & Pecan or Date & Almond – the possibilities are nearly limitless!
Here is a gift tag you can print out on sticker paper and place right on the jar – or use with card stock, write your personal sentiments on the back, and then tie around the neck of bottle with ribbon.

While you’re busy making batches of these jar food gifts to give friends, family and neighbors, don’t forget about stocking your own pantry. The Cranberry & Pistachio Couscous makes a fast and festive side dish that pairs beautifully with beef, chicken, pork and more and can be completed from pot to plate in just 5 minutes. I’m serious!

Fruit & Nut Holiday Couscous Mix Recipe

Supplies needed: 3 approximate 12-ounce jelly or mason jars, ribbon, gift tags.

1 tablespoon dried mint*
1 tablespoon dried parsley*
2 tablespoons dried onion flakes*
2 vegetable bouillon cubes that have be smashed into powder
1 teaspoon black pepper
1 1/2 cups of whole wheat pearl (Israeli) couscous
1 1/2 cups regular pearl (Israeli) couscous
• 1 cup raw shelled pistachios (can sub any nut)
• 1 cup dried cranberries (can sub any dried fruit)

In small bowl, mix together mint, parsley, dried onion, crushed vegetable bullion and pepper.
Pour approximately 2 tablespoons of spice mix into the bottom of clean, dry jar. Repeat for total of 3 jars.
Layer ingredients in a manner that pleases you until ½-inch from top. The approximate measurements I used for my layers were 1/3 cup for each couscous layer and 3 tablespoons for each fruit and/or nut layer.
Screw lid tightly on and decorate with ribbon.
Makes 3 gift jars that serve 2 – 3 people each.
Cooking directions on gift tag (above).

*Litehouse Food’s line of Instantly Fresh Herbs work very well in this recipe and actually they’re having a Pinterest Sweepstakes where you can win the entire line of Instantly Fresh products plus a $250 Amazon gift card (but hurry because winner will be drawn on 12/23/2014).

Procrastinators rejoice, #DIY #Christmas gourmet gift idea –> Fruit & Nut Holiday Couscous Mix

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Also, I want to share with you a delicious granola that I was recently sent to sample – Michele’s Granola! I tried the Cherry Chocolate and Pumpkin Spice flavors and they were both oh-so yummy (better than cookies!) that I can’t wait to munch on every other variety of this handmade, small-batch granola. Michele’s Granola is made with 100% organic whole grain oats (most other ingredients are organic too) and everything is also GMO-free, preservative-free, dairy-free, wheat-free and peanut-free.

You can find Michele’s Granola at natural food retailers (Whole Foods in Austin), grocery stores or online at MichelesGranola.com. Use promo code FRESH10 to get 10% off your online order.

Do you make any homemade food gifts for the holidays? Please share your ideas!

40 Fun Ways to Burn 100 Calories + #SpecialKSnackBars

Posted on December 19, 2014 by Jennifer FIsher

As soon as the holidays wind down, I know we’ll all be looking for ways to snack healthier – no more gingerbread, egg nog, sugar cookies or candy canes until next year. However, I personally hate to feel deprived — I want to munch on something that tastes indulgent but doesn’t negate the benefits of my workout for the day. That’s why I was excited to find out about Kellogg’s new product coming to a supermarket near you in January 2014 — Special K Snack Bars.

These convenient snack bars are the ideal pairing of taste and nutrition that provide a satisfyingly scrumptious snack any time of the day — after a workout, a mid-morning break, or to sooth the afternoon “hangries.” There are four delicious flavors – Berry Medley, Blueberry Bliss, Salted Caramel Chocolate and Salted Pretzel Chocolate – and each only has 100 calories per bar. It’s amazing how decadent and delicious these bars taste for a mere 100 calories. The product size is just right too – not too big as to ruin your appetite for a full meal later, but so small that your tummy is still growling. After much taste-testing, I think my favorite flavor is the Salted Pretzel Chocolate, but they are all yummy!

Visit www.specialk.com for more information on the new Special K® Chewy Snack Bars, available January 2015 at grocery and mass retail stores nationwide. You can also find out more by joining the chatter on Kellogg’s Facebook (SpecialKUS) and Twitter (@SpecialKUS).

Now, if you want to add a little extra exercise to your day, I’ve rounded up 40 activities that burn 100 calories in 30 minutes or less. The calculations are based on a 150 pound person. Have fun, get moving!

Fitness Fun: 10 – 12 minutes of cartwheeling and handstand practice burns 100 calories!

40 Ways to Burn 100 Calories in 30 Minutes or Less

6 minutes running up stairs
6 minutes burpees
7 minutes high intensity spin
8 minutes rock wall climbing
9 minutes competitive soccer
9 minutes moderate jump rope
9 minutes running (~1 mile)
10 minutes box jumping
10 minutes cartwheeling
10 minutes downhill skiing
10 minutes pushups
11 minutes walking up stairs
11 minutes water jogging
12 minutes handstand walking
12 minutes non-stop sit ups
12 minutes farmer’s walk
13 minutes flag football
13 minutes row machine
13 minute barbell bench press
14 minutes skate boarding
15 minutes water skiing
15 minutes hiking
15 minutes moderate biking
15 minutes moderate swimming
15 minutes furniture rearranging
16 minutes ballroom dancing
17 minutes push ups
18 minutes garden work
20 minutes of yoga
20 minutes casual walking
20 minutes paddle boarding
20 minutes hula hooping
20 minutes vacuuming
22 minutes drum playing
23 minutes raking leaves
25 minutes trampoline jumping
28 minutes weight lifting
29 minutes pecan picking
29 minutes bowling
30 minutes mini golfing

So, what is your favorite on this list?

What flavor of #SpecialKSnackBars appeals to you most?

This post is sponsored by FitFluential on behalf of Special K Snack Bars.

No-Fail Holiday Roast Plan! Tips & Recipes

Posted on December 17, 2014 by Jennifer FIsher

Are you expecting a herd of carnivores for Christmas and aren’t sure where to begin when it comes to making a holiday roast? Don’t fret, it’s super easy to roast a hunk of meat that will make a jaw-dropping, mouth-watering, plate-licking impression with your guests. I’m sharing tips for beef roasting success and some delicious roast recipes that may make you even more popular than jolly old St. Nick.

Select the proper cut. Personally, I love a beef tenderloin roast, but other cuts that are easy to roast in the oven include rib eye, tri tip, sirloin and even the economical round roast. Check out the Interactive Butcher Counter before you head to the market it helps you match the right cut of beef for your recipe and budget.

Rub in flavor. Dry rubs are a simple way to elevate the flavor of your roast and – often salt and pepper is all you need! But it can be fun to experiment with different herbs and spices to make a roast suit your personal taste preferences – one of my favorite easy rubs is my Countdown Rub. There’s not much to remember when it comes to applying a rub other than do so liberally on all sides of the meat – this makes a nice crust when it caramelizes that not only adds flavor but locks in juices.

Use the right roasting gear. You’ll need a metal pan with an approximate 2 to 3-inch rim, no lid needed as roasting is a dry heat cooking method. Also, a roasting rack helps to raise the meat above the pan so that the heat can get around to the underneath side. You can make a makeshift rack in a pinch simply by twisting heavy-duty aluminum foil up into a figure-8 shape and placing it under the roast. A reliable meat thermometer will ensure your roast is cooked to your expectations – instant-read thermometers are only a couple bucks at the grocery store.

Know when it’s done. I like my beef medium rare (which is 145 F degrees), so that means I pull it out of the oven about 10 degrees earlier. Why? Because a roast continues to cook on the counter as it rests! If you like your beef cooked to a lesser or greater degree of doneness, please visit the Beef Roast Table Times to determine the finish temperature and approximate cook time.

Let your roast rest. Do NOT cut into a roast or steak immediately after removing from the heat! All the flavorful juices will come flowing out and pool around your roast – what you’ll have left is a tough mess of meat. A short rest period (about 10 minutes) allows juices to redistribute around the relaxing muscle fibers and create the tender, succulent bit of meat you were dreaming of. By the time the thermometer has dropped back down to 120 F degrees, your roast should be ready to enjoy.

Your #NoFail Holiday Roast Plan #Tips #Recipes #Beef

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Now, on to the recipes! Head over to BeefLovingTexans.com to get my recipe for Garlic & Rosemary Rubbed Tenderloin with Roasted Root Vegetables. Soooo good and perfect for a Christmas feast!

While this isn’t my own personal creation, I’m also fond of Nut Crusted Sirloin Roast with Radish Fennel Salad.

Cooking Light also has a good Roasting 101 that will get you up to speed on this tried-and-true oven cooking technique that yields succulent meats and richly browned vegetables.

What type of main course do you make over the holidays?

Baked Gingerbread Protein Donuts with Lemon Glaze {Gluten Free} #AlohaMoment

Posted on December 15, 2014 by Jennifer FIsher

This blog is part of a social shopper marketing insight campaign with Pollinate Media Group® and Aloha, but all my opinions are my own. #pmedia #myAloha and #AlohaMoment http://my-disclosur.es/OBsstV

With the holiday season in full swing AND my plan to carbo-load for the Dallas Marathon (which was on Sunday, that’s another story for another day), I broke out of my normal eating routine last week to indulge in some scrumptious baked goods! Even though I had Christmas cookies and a big bun with my burger, I was mindful of not eating a ton of low-quality carb crap.

Despite the marathon carbohydrate mission, I wanted to keep balance in breakfast. My days are just much more productive when I’ve started off with enough protein. One trick I rely on to up my intake is to sneak protein powder into recipes for pancakes, muffins, quick breads and such. My favorite recipe coming out of the oven this week was a batch of Baked Gingerbread Protein Donuts with Lemon Icing – and these little delights are gluten-free and paleo-friendly and actually low-carb enough for me (and hopefully you) to enjoy any day!

You will not believe the delicious homemade seasonal scent that wafts through the house as these donuts bake. Am I tempting you yet? Keep reading for the recipe!

Yup, I stirred Aloha Premium Protein Powder right into the batter (and even icing) for these delicious baked donuts. Aloha comes either in a big tub or packets – I like the pre-portioned packets for convenience and each one features 18 grams of plant-based protein along with vitamins, minerals and other essential nutrients. Perfect for vegetarians, vegans and everyone, this great-tasting product (which comes in chocolate and vanilla) helps ensure that you’re getting the complete chain of amino acids. Plus, there are no artificial flavors, artificial sweeteners, animal products, fillers or chemicals of any kind.

I also want to mention that my donut recipe below is also gluten-free and fits in with a Paleo style diet – made with protein powder along with almond meal, stevia and other healthy ingredients, these donuts not only taste good but will keep you feeling good.

Baked Gingerbread Donuts with Lemon Glaze Recipe

Ingredients for donuts:

3/4 cup almond meal
1 cup gluten-free baking blend
2 packets Aloha vanilla protein powder (reserve 1 Tablespoon for icing)
1/2 teaspoon salt
1/3 teaspoon baking soda
2 teaspoons ground ginger
2 teaspoons ground cinnamon
1/4 teaspoon ground cloves
1 tablespoon stevia powder (1:2 stevia to sugar ratio)
3 large eggs
1/3 cup coconut oil
3 tablespoons unsulphured blackstrap molasses
1 teaspoon vanilla extract

Ingredients for glaze:

2 tablespoons coconut milk
1 tablespoon coconut butter
2 teaspoons fresh lemon juice
1 tablespoon Aloha vanilla protein powder
1 tablespoon stevia powder (1:2 stevia to sugar ratio)
2 tablespoons lemon zest

Preheat oven to 350 F degrees.
In medium bowl, mix together almond meal, gluten-free baking blend, protein powder (2 packets minus 1 tablespoon), baking soda, salt, ginger, cinnamon, cloves and stevia power, making sure there are no clumps.
In another bowl whisk together eggs; whisk in molasses, coconut oil and vanilla. Mix together these wet ingredients with dry ingredients until well-combined, but not over-stirred.
Spoon batter (or use piping bag) into 12-count mini donut pan, filling approximately 2/3 full. Bake in 350 F degree oven for approximately 12 minutes, or until turning golden brown.
Remove donuts to baking rack to cool completely.
Meanwhile, mix together coconut milk, coconut butter, remaining 1 tablespoon protein powder, lemon juice and stevia. Drizzle over cooled donuts and sprinkle with lemon zest.
Makes 12 mini donuts.

Blend together one packet Aloha Protein Powder with 12 oz. almond milk, 1/2 cup frozen berries and ice, as needed.

Also as a clean-eating, fitness enthusiast, I enjoy a smoothie or recovery shake made with protein powder for my morning meal or recovery. But, I can be picky about texture, taste and macros when it comes to supplementation. A chocolate berry smoothie made with Aloha Premium Protein Powder is one of my go-to beverages after an intense workout during warmer weather (I aim for between 10 – 20 grams of protein within 30 minutes to assist with muscle recovery). But, it’s also smart to start off the day with protein, so I often mix Aloha into a hot morning drink, in nut butter, or in all types of batter – like with the Baked Gingerbread Protein Donut recipe above!

If you’d like to sample Aloha Premium Protein Powder (while supplies last), check out their free 14 days trial (a monthly subscription, but no-hassle to cancel if not right for you). You can also follow them on Facebook (Aloha), Twitter (@aloha), Pinterest (@alohamoment) , or Instagram (@alohamoment).

{Gluten Free} Gingerbread Protein Donut #Recipe @aloha #myAloha, #Alohamoment, #PMedia #ad

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What is your favorite way to use protein powder?

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Category Archives: Recipes

It’s All About the Plate! Portion Control Tips + #CookingLightDiet

Fruit & Nut Holiday Couscous Mix – DIY Gift for Foodies

40 Fun Ways to Burn 100 Calories + #SpecialKSnackBars

No-Fail Holiday Roast Plan! Tips & Recipes

Baked Gingerbread Protein Donuts with Lemon Glaze {Gluten Free} #AlohaMoment