Two Posts in One Day. What the...

I know, right?  It's crazy that I would do two updates in one day...but here I go!

Tonight I made a DELICIOUS vegetarian dinner (I've noticed I'm becoming more and more vegetarian lately) that was super filling and easy.  Do you want the recipe?  Well here we go!

Sweet Potato Black Bean Cakes, Over Rice, with Lime Sour Cream


Since these are broiled, and not fried, they contain a less amount of fat and aren't soggy.  They're also easy and quick to fix (I would say this mixture could even be made the morning of or day before, patted out, and kept in the fridge until ready to cook).  If you want them to be a bit spicy, try adding a diced jalapeno (with seeds and ribs removed) in step 3!


Ingredients

• 1 can black beans (drained and rinsed)
• 1 medium/large sweet potato (grated)
• 1 egg
• 1/2 cup plain bread crumbs
• Cooking Spray (such as PAM or sprayable Canola Oil)
• 3 tablespoons chives (chopped)
• 1 tablespoon cumin
• 1 tablespoon garlic (diced)
• Salt
• Pepper
• 2 cups prepared rice
• 1/2 cup light sour cream
• 1 tablespoon lime juice

Directions

1. Heat broiler.
2. Add black beans to a large bowl and mash with a fork or potato masher, leaving about 1/4 of the beans whole.
3. Heat small skillet over medium to medium-high heat.  Spray with cooking spray and add chopped chives (you could also use scallions here) and let cook for about 1 minute (is using scallions, let cook until tender).  Add garlic and cumin (and jalapeno if you want it spicy) and let cook for about 30 seconds until fragrant (this mixture will be a little clumpy/lumpy, don't fret, it's all good...just don't burn the cumin).
4. Transfer the spice mixture to the beans and add the sweet potato, egg, bread crumbs and a healthy shake of salt and pepper.
5. Form into 6 to 8 patties (depending on how large you like them).
6. Spray a cookie sheet with the cooking spray and place the cakes on the sheet.
7. Cook for 6 to 8 minutes, about 4 inches from the broiler, on one side.  Remove from oven and flip with a thin spatula, put them back into the oven for another 3 minutes.
8. While they are cooking, prepare your rice and make the Lime Sour Cream (mix the sour cream with the lime juice).
9. Plate with the rice, cakes on top, and top it all off with the sour cream!

This meal can easily serve 4 people, with all of them going away full and satisfied.  If you like, throw some salsa or guacamole on top of the cakes, along with the sour cream, for more texture and flavor!

So, ready for the nutrition facts?

Here goes!

A serving for this meal counts as a half cup rice, with two cakes on top, and about a tablespoon of sour cream (if you add your own salsa and guac, you'll be increasing the calories).

The breakdown is...

Nutrition Facts

Serving Size 143 g

Amount Per Serving

Calories  433 Calories from Fat  47

% Daily Value*

Total Fat  5.2g 8%

Saturated Fat  2.4g 12%

Cholesterol  30mg 10%

Sodium  76mg 3%

Total Carbohydrates  79.3g 26%

Dietary Fiber  9.6g 38%

Sugars  2.6g

Protein  17.3g

Not to bad, eh?

I hope you enjoy the recipe!  If you need any help...just let me know!

Until Next Time...

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-Tyler

Quick Morning Update...

Before I get the day started I wanted to share a link I just found for some Low Fat Breakfast Recipes.  I hope you find them helpful!


I have a test in just a little bit, then lunch with friends, then we're on the road for Spring Break!  I was up late last night...AND my alarm did not go off this morning, so no gym trip for me.  BUT, I will go and do my weigh in for all of you lovely readers before I leave for Florida and beyond.


I'm not sure how much access I'll have to the Internet this coming week, but I will update you all when I can.


Have a great weekend and a great spring break (if you have that this week)!!!


Until Next Time...


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-Tyler

Pork Chops, Mashed Sweet Potatoes, and Asparagus

Pork Chops, Mashed Sweet Potatoes, and Asparagus


It's recipe time!!!



Let's get started with a picture of what you're going to be making:

Looks pretty good, huh?

Here we go...

Marinated and Grilled Pork Chops

Note:  You'll need some time for these to marinade before cooking them!  If you want them for dinner tonight...it's too late, get your marinade put together and put your pork chops in the marinade the morning you plan to have this meal.

What You'll Need:

• 2 - 3 oz. boneless pork chops
• 1/4 cup low sodium soy sauce
• 1/2 cup water
• 2 tablespoons lemon juice
• 2 tablespoons honey
• 1 teaspoon minced garlic
• 1 teaspoon ground black pepper

What To Do:

1)  Make a marinade of the soy sauce, water, lemon juice, honey, garlic, and black pepper.  Mix all ingredient together in a large sealable plastic bag.

2)  Rinse pork chops and place in plastic bag.  Let marinade for at least 6 hours.

3)  When ready, remove from the bag and place on a grill, George Forman grill, or grill pan.  Cook for ten minutes on each side.  Finish in the oven for another 20 minutes, checking for doneness.

Nutrition Facts (per serving) -- Calories: 175  Fat: 7 g  Protein: 22 g

Mashed Sweet Potatoes

Note:  This was my absolute favorite part of the meal.  Again, give yourself some time for this one, it's not a super quick recipe.

What You'll Need:

• 2 medium sweet potatoes (rinsed, peeled, and diced)
• 4 tablespoons 2% milk
• 1 tablespoon sugar
• 1 teaspoon salt
• 4 tablespoons butter or butter substitute (I use Smart Balance)
• 1 tablespoon honey
• Dash of cinnamon

What To Do:

1)  Put the diced potatoes, 2 tablespoons of milk, the sugar, salt, and 3 tablespoons of butter in a covered pot on the stove.

2)  Cook on low for 45 minutes to 1 hour.  Do not turn heat above medium-low or the potatoes will scorch.

3)  The potatoes will be ready when they can be easily pierced with a fork.

4)  Mash the potatoes with a potato masher, add the honey, the rest of the milk and butter, and the cinnamon.

Nutrition Facts (per serving) -- Calories: 250  Fat: 10 g  Protein: 4 g  (note...this is if you use butter substitute, the calories and fat will be more if you use regular butter).

Sautéed Asparagus with Parmesan

What You'll Need:

• 8 spears of asparagus, rinsed
• 2 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 4 tablespoons parmesan cheese
• 1/2 teaspoon garlic, minced

What To Do:

1)  Heat the olive oil and garlic over medium heat.

2)  Season the asparagus with salt and pepper.

3)  Add the asparagus to the pan and cook for 6 to 8 minutes, until tender but still crisp.

4)  Add parmesan and toss.

Nutrition Facts (per serving) -- Calories: 175  Fat: 10 g  Protein: 6 g

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There you have it!  I hope you enjoy it!  If you need any help or have questions, just let me know.

Until Next Time...

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-Tyler

Good Thursday Morning to You...

Hi Everyone!

So, this week has been okay thus far as we start back with the diet.  I didn't make it to the gym yesterday, I had class and a make up test, and a meeting I was leading last night, so I didn't have time.  I also didn't make it this morning, but I have walking class in about 30 minutes, so I'll get it in there.  Other than that, eating well has been fine, not too tough.  I just feel so much better when I'm eating the right things and exercising, I love it!

Last night I made a really yummy dinner last night of grilled pork chops, mashed sweet potatoes and sauteed asparagus.  I will post the recipes, nutrition facts, and pictures later for you to enjoy and make for yourself!  It's a delicious and filling meal, with a lot of ''good for you'' items, all under 600 calories!

Until Next Time...

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-Tyler

Honey and Lime Fruit Salad

Since I'm not quite sure what to post today, I figured I could share a recipe with all of you.  It's for a really yummy fruit salad with a honey lime dressing on it.  I made this for the first time last semester and realized it's a pretty healthy recipe

• 1/4 cup honey
• 3 tablespoons lime juice
• 1 teaspoon lime zest
• 2 kiwis, sliced
• 2 bananas, sliced
• 2 cups cantaloupe, cubed
• 2 cups strawberries, sliced
• 2 cups blueberries

Mix the honey, lime juice, and lime zest.

Toss all of the fruit with the honey and lime dressing.

Refrigerate for at least 1 hour before eating.

Serve over light whipped cream, yogurt, or by itself!  Serves 6.

Nutrition Facts

Honey & Lime Fruit Salad Serving Size 235 g (1 serving out of 6)

Amount Per Serving

Calories  156 Calories from Fat  6

% Daily Value*

Total Fat  0.7g 1%

Cholesterol  0mg 0%

Sodium  11mg 0%

Total Carbohydrates  40.0g 13%

Dietary Fiber  4.5g 18%

Sugars  30.1g

Protein  1.9g

Vitamin A 37% • Vitamin C 136% Calcium 3% • Iron 4%

Well...Here We Go

So, I plan on beginning my new diet/exercise/weight loss plan on Monday!!!


I can't believe it's almost here.  This has been something that I have needed to do for a very long time, and I finally am.  I feel very very motivated and encouraged and KNOW that I can do this.  It won't be the first time I've tried to lose weight.  In high school I did Weight Watchers, which did work, and Atkins, which I hated.  I have also done the Cleveland County Shrinkdown since I've been in college and tried to lose weight several other times.  I'm not sure what happens...I think I get really overwhelmed, then I get stressed, then I start eating bad foods, then I quit going to the gym, and then it all falls apart.  Within a month.  SO, it will be different this time because I know I can do this and I will make it through the first month.


I will post my goals on the blog later and will start to do more updates as Monday gets closer.  But, for the time being, let me share some of my reasoning for doing a blog and letting the whole world see my weight AND what I hope to include in the blog over the coming months:

• ACCOUNTABILITY -- I feel that if I am keeping a blog and have people following my I will have a better chance of success.  If I have people watching me, keeping track of me, and pulling for me, then I know that I can do this (also, see GOAL SETTING).
• GOAL SETTING -- From past experience, AND from what I understand from researching weight loss success stories, people do the best when they write down their goals and have others see them.  If I just come up with a goal in my head ''I will exercise an hour a day this whole week," but don't write it down or tell it to others, then there is a better chance of me thinking, later on, "Oh, I didn't mean that, I meant 30 minutes a day."  Writing down my goals on a weekly, monthly, and longer range basis will help me in this endeavor.
• SHARING SUCCESSES AND FAILURES -- By sharing what goes right, and wrong, as I try to lose weight and be healthier, I hope to inspire others and gain encouragement.
• RECIPES -- For those of you who know me, I LOVE to cook.  It is one of my favorite things to do.  I love cooking for others and sharing meals with others as well.  Food has always been a very important part of my life, it has been a way for me to come together with others, have conversation, and form and maintain community.  Because of my love of cooking I plan to post healthier recipes that I find and ones that I develop for others to use.
• PICTURES -- So, this blog is really going to be "the good, the bad, and the ugly" of my weight loss journey.  Something that I feel will help is to share pictures, similar to what you see on the Biggest Loser.  I'm going to hate doing it and will be embarrassed to do it too, BUT, I must and I will.
• MY TRUE WEIGHT -- Another aspect of the blog that is going to be difficult for me is to post my true weight.  This has always been something I am uncomfortable with because I feel that I don't look my true weight, I feel that I look thinner.  Whenever I ask a person how much they think I weigh they always guess 50 pounds less than what I really do weigh.  But, for the blog and for my weight loss plan, I will post my true weight and weigh myself every week.

Again, I will post some more as Monday gets closer and I prepare for this crazy journey!

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Until Next Time...

-Tyler