Beef Fajita's!!

Marinade:
1/4 cup olive oil
1 tsp grated lime rind
2 1/2 tbsp fresh lime juice
2 tbsp worcestershire sauce
1 1/2 tsp ground cumin
1 tsp salt
1/2 tsp dried oregano
1/2 tsp coarsely ground black pepper
2 garlic cloves, minced
1 (14.25 oz) can low salt beef broth

Fajitas:
2 lbs flank steak
2 red bell peppers, sliced
2 yellow/orange bell peppers, sliced
1 large sweet onion, sliced
cooking spray
16 6 inch fat free flour tortilla
toppings of choice


To prepare marinade, combine first 10 ingredients in a large bowl, set aside.
To prepare fajita's: trim fat from steak, score a diamond pattern on both sides of steak. Combine 1 1/2 cups marinade and steak in large zip lock bag. Seal and marinate in refrigerator 4 hrs or overnight, turning occasionally. Combine remaining marinade, bell peppers, and onion in a zip lock bag, seal and marinate 4 hrs or over night, turning occasionally.
Prepare grill or broiler.
Remove steak from bag, discarding marinade. Remove vegetables from bag, reserving marinade. Place the reserved marinade in a small saucepan, and set aside. Place steak and vegetables on grill rack or broiler pan coated with cooking spray, cook 8 minutes on each side or until desired degree of doneness.
Wrap tortillas tightly in foil, place tortilla packet on grill rack of the last 2 min of grilling time. Bring reserved marinade to a boil. Cut steak diagonally across the grain into thin slices. Place the steak and vegetables on serving platter and drizzle with the reserved marinade.
arrange 2 oz steak, and about 2 oz veggies on tortilla  serve with toppings of choice.

We went a bit lazy and just sliced the meat in advanced and cooked in a large skillet on the stove. Came out soo tasty, Mom loved them!! the Lime juice is fantastic! and we did top with cheese. and used whole wheat tortilla's!!
Now I don't have the actual points value for this, as the recipe I had included stuff we didn't use, like sour cream etc.. but.. they were from a healthy recipe!! so we were happy overall!!

Tamale Potpie!

In my search of more yummy recipes I found this.. I doubled it, and added a jalapeno pepper as well as some chipotle chili powder to it!! actually I did 1 med onion, 2 red bell peppers and black beans instead of kidney, but I will post the actual recipe.

Filling:
cooking spray
1 cup chopped onion
3/4 c chopped red bell pepper
4 garlic cloves, minced
1 pound ground turkey breast
1 tbsp chili powder
1 tsp dried oregano
1/2 tsp salt
1 14.5 can no salt added diced tomatoes, undrained
1 15 oz can kidney beans, rinsed and drained

Topping:
1 cup all purpose flour
3/4 c yellow cornmeal
1 tsp sugar
1 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1 c low fat buttermilk
1 lg egg, lightly beaten

preheat oven to 425

heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, turkey (and my Jalapeno!).; cook 5 minutes or until turkey loses its pink color. Add chili powder, oregano, 1/2 tsp salt, tomatoes and beans; cook 3 minutes. Spoon turkey mixture into an 11x7 inch baking dish coated with cooking spray.

To prepare topping, lightly spoon flour into a dry measuring cup, level with a knife. Combine flour, cornmeal, sugar, baking powder, 1/2tsp salt and soda in a bowl. Combine buttermilk and egg; add to dry ingredients, stirring just until moist. Spread cornmeal mixture evenly over turkey mixture. Bake at 425 for 18 min or until topping is golden.

Was sooo tasty!! family loved it, and we agree the jalapeno added a little heat, I may up it to 2 next time, and I want to add corn too!! Yummy!!

Serving size: 1 3/4 c WW pts: 6pt!!

The Physical Activity in Your Day

by Meals Matter 16. January 2009 08:24

How often do you exercise? It is not a secret to anyone that regular exercise has numerous health benefits. Even though we are all aware of this, many of us do not take the time to incorporate physical activity into our daily schedules.

One of the most common excuses for a lack of exercise is, “I don’t have time to work out”, and this is often why we fail to keep our goals at the beginning of each New Year. In reality, physical activities can be incorporated in almost anyone’s daily schedule with ease; you may just need to be creative with when, where, and how you will do it. It is not always true that those who exercise regularly have more time for physical activity; it is that they make the time. Putting a little extra effort to ensure that you are active each and everyday will help you to look and feel great.

Exercise does not have to be achieved through attending a fitness class or purchasing a gym membership. Many of us live hectic lifestyles and finding a gym nearby may be difficult. The gym hours may also not coincide with the times that we have available to go to the gym. Instead, try to think of other ways throughout your day that you can move a little more, increase your heart rate, and strengthen your muscles.

Below are a few ideas that may work for you. Try incorporating some of these into your routine. Remember that the key to attaining health benefits is by sticking with a routine.

1) Take the stairs. Whether it is to your office or at the mall, take the stairs instead of the elevator. Climbing stairs increases your heart rate and strengthens your calf muscles, thighs, buttocks as well as helps to strengthen your bones.

2) Play with the kids. Kids are full of energy and keeping up with them as they play around the yard or at the park can be fun as well as a good exercise. It can increase your heart rate and you can burn the same number of calories as going for a brisk walk.

3) Gardening, mowing the lawn, and raking leaves can be physical activity. This applies to chores around the house as well. Keep this in mind and you may end up enjoying these tasks.

4) Go for a walk during lunch. Getting outside for exercise during a hectic day at work can release endorphins that can help reduce your stress levels and can burn calories. If you don’t have a lot of time, pick up the pace to increase your heart rate and burn calories quicker.

5) Sign up for a community sports team. This can provide a little fun and friendly competition. There are often local leagues for adults as well as for kids. Find a sport that you enjoy. This will help you to meet new people and get in shape.

6) Do a few strength-building exercises in the morning while you are getting ready for your day. Take 5 or 10 minutes to do crunches, push ups, or even just to stretch. This gets your blood moving which can help you to start your day off right.

7) Go for a walk in the evening. Invite a friend to join you for a walk instead of a grabbing dinner or a cup of coffee together. You are likely to walk longer when you have someone to talk with.

8) Take the kids on a bike ride on the weekend. This is a great way to help your kids get the exercise they need as well.

Exercising is not fun for everyone, so it is important to do activities that you enjoy. Try to avoid boredom by varying the times and locations for a change of scenery. Once you figure out what works best for you, set aside some time each day that you will devote to doing this activity. This will help you to establish exercise as part of your routine, making it much easier to fit in. Don’t underestimate how even doing a little each day can add up. Over time, you will be doing your body and your health a big favor.

another Helpful one!!

Are you feeling stuck? You are not alone. As a dietitian and nutrition counselor, I talk daily with clients who want to improve their health but are frozen by frustration and disappointment with their perceived failures. These failures, however small, chip away at self-confidence and become a burden over time.

I have good news: it’s not you -- it’s your goal that’s the problem! A haphazardly created goal is a recipe for disaster. A thoughtfully crafted plan, on the other hand, provides positive reinforcement and sets one up for success. Consider the three steps below for creating long-lasting, meaningful change.

Step 1: Have an attitude of gratitude. If negative reinforcement hasn’t worked for you in the past, consider a more compassionate approach. Though it may seem counterintuitive, developing a sense of appreciation can help break down barriers to change. To get started, think of a healthful habit you’ve established or challenges you’ve overcome—and give yourself a hearty pat on the back. Change is difficult! Incorporate gratitude into your daily routine: Start or end your day by thinking of things you are thankful for. Give thanks before meals. List the physical activities you enjoy and plan to do one each week.

Step 2: Clarify your intention. Unimportant goals will weigh you down. For example, do you feel you should lose weight because all your friends are dieting? Rate the importance of the change on a scale of one to ten. If it’s not a ten, keep digging through the "shoulds" until you find what’s truly important to you.

Step 3: Develop an action plan. A goal is a desired outcome, and an action plan will help you achieve it. A vague or overambitious plan sets you up for failure. Make your plan as specific and realistic as possible. Rather than "lose weight," you could aim to eat more low-calorie fruits and vegetables by “adding one serving of fruit or vegetable to lunch for the next week.”

Reevaluate and adjust your plan often, making sure to give yourself credit each step of the way.

Toby Morris, MS, RD is the owner of Intent Nutrition, http://www.intentnutrition.com/, a nutrition counseling and consulting company.

www.Mealsmatter.org

yes ...as usual..

I keep trying and failing to take control of my life, hoping that one of these attempts will stick and actually get me somewhere. I am still in Weight Watchers.. well am paying for it, but not losing so well..I seem to fluctuate between the same 5 lbs. My mother on the other hand has lost about 70lbs so far!! I am very proud of her, and hoping that just maybe I can jump on her band wagon and take control of me finally!!!!

Functional Foods

Functional foods are foods and food components that provide health benefits beyond basic nutrition. Functional foods do more than just provide nutrients – they may play a role in reducing your risk of disease or in improving your health. These foods include health-promoting ingredients or natural components found in conventional, fortified, enriched or enhanced foods.

As we learn about them, it becomes apparent that it's impossible to duplicate Mother Nature's unique combination of vitamins, minerals and other components found in whole food - especially since many of their health promoting components are still being discovered.

Here are just some examples of functional foods and why they may be beneficial:

Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. Avocados are also a good source of potassium, a mineral that helps regulate blood pressure and guard against heart disease.

Beans may help lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity and cancer risk, and relieve hypertension. Beans are a good source of insoluble fiber, which promotes digestive health and relieves constipation. Beans also provide soluble fiber, which can help reduce fat levels in the blood.

Milk provides calcium, vitamin D, protein and other essential vitamins and minerals, including potassium, phosphorus, vitamins A and B12, riboflavin and niacin that work together to build strong bones and help prevent osteoporosis. Milk also contains - Components in milk, such as sphingomyelin, bioactive peptides, whey and lactoferrin are being studied for their cancer-fighting and immune-boosting properties.

Oats are naturally low in fat and the soluble fiber from oat products, when added to a low-saturated fat, low-cholesterol diet, may help reduce the risk of heart disease by lowering LDL cholesterol.

Spinach is rich in a number of essential nutrients, including folate, magnesium, vitamins C and A, and lutein. Each of these nutrients plays a crucial role in our health, from preventing neural tube defects, to fighting free radicals and nourishing good eyesight.

Strawberries are naturally high in fiber, vitamin C, folate, potassium and antioxidants -- anti-disease and anti-aging nutrients that work by destroying "free radicals" -- making them a food that promotes heart health, reduces the risk of certain types of cancer and gives a boost to total body wellness.

Tuna is a great source of omega-3 fatty acids, which can help lower the risk of heart disease. In fact, the American Heart Association recommends eating fish at least two times a week because of its heart healthy benefits.

Walnuts have many potential health benefits. They may enhance mental function, lower total and LDL cholesterol and reduce risk of heart disease. Walnuts exert a number of positive effects on arteries, including decreasing inflammation and reducing levels of substances that promote clogged arteries. The American Heart Association recommends eating walnuts for heart health.

Yogurt is created by adding special bacteria, called “cultures,” to milk. Some of these bacteria are called "healthy bacteria" or "probiotics". Probiotics may also help strengthen the immune system, and prevent some cancers and high blood pressure.

There are many potential health benefits of consuming functional foods –- only some of which are listed above. Nutritional research has shown that eating functional foods on a regular basis, as part of a balanced and varied diet, can enhance health and reduce the risk of many acute and chronic diseases.

I found this on a site, its a very useful site and has many tools available!! www.MealsMatter.org

Chicken Shiskabobs!

How can you not eat healthy with sticks of grilled veggies and Boneless Skinless Chicken Breast???
Well we marinated them in a pineapple teriyaki marinade..ok..we marinaded the chicken :P. But we then skewered pineapple, mushrooms, onions, red peppers, and tomatoes as well. Grilled to yumminess and enjoyed them!
Heat your grill to med/high..skewer your meat and veggies alternating. You can use any that you like, we used our faves..though..we all agreed we just don't like tomatoes grilled lol they popped and weer a little gross in your mouth :P but..the rest was fantastic! grill til done and enjoy!! I didn't figure points on these, but I know there wasn't really a whole breast of chicken on 1 skewer. So i would say 2 skewers would be a serving to get in a complete breast of chicken. Very tasty and pretty stinking healthy too =)