Food & Fitness

Follow along for new recipes,what I’m eating  and how I am getting my workouts in!

 

Great Dinner Recipe

My dad is in town visiting, he’s Italian, and when I say Italian I mean ITALIAN!  He owned his own Italian restaurant for 15 years and all of the recipes were family recipes.  As you can imagine I have to impress with my cooking when he is here.  It’s a little bit of a challenge because of how healthy I like to cook and eat.  Thats not to say my dad is not healthy because he is and he enjoys cooking healthy as well.  I wanted to make Chicken Parmesan for dinner but definitely did not want breaded and friend chick parm as we call it.  I found a great recipe @ www.eatbetteramerica.com I replaced the buttermilk with almond milk.  Grab a good bottle of wine, make a salad and sit around the table with your family while you enjoy this healthy and delicious Italian dinner.

Spaghetti squash and buttermilk-soaked chicken lighten up this family favorite.

From Prevention Healthy Cooking.

Prep Time:20 min

Start to Finish:1 hr 45 min

makes:4 servings

4	small boneless skinless chicken breasts
1/2	cup buttermilk*
1	medium spaghetti squash (about 3 lb), cut in half
1/2	cup rice flour, Gold Medal® unbleached or Gold Medal® all-purpose flour
1/3	cup grated Parmesan cheese
1	teaspoon garlic powder
1 3/4	cups spaghetti sauce

1.	Place chicken in 13×9-inch baking dish and pierce in several places with fork. Pour buttermilk over chicken, turning to coat both sides. Cover and refrigerate 1 hour.
2.	Place squash, cut sides up, in microwaveable dish. Cover with plastic wrap; microwave on High 25 minutes or until fork-tender. Using a fork, scrape flesh from squash. Keep warm.
3.	Meanwhile, heat oven to 375°F. Spray large baking dish with cooking spray.
4.	In shallow dish, combine flour, 1/4 cup of cheese, and the garlic powder. Remove chicken from buttermilk, reserving buttermilk. Coat both sides of chicken with the flour mixture; dip in reserved buttermilk. Coat chicken again with flour mixture. Place in sprayed baking dish. Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and sprinkle with remaining cheese.
5.	Bake 25 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
6.	Meanwhile, heat remaining spaghetti sauce in medium saucepan over medium heat. Serve with the chicken and spaghetti squash.

 

Nutritional Information

1 Serving: Calories 430 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 810mg; Total Carbohydrate 50g (Dietary Fiber 5g, Sugars 20g); Protein 32g Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 25%; Iron 15% Exchanges: 1 1/2 Starch; 2 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 3 
*Percent Daily Values are based on a 2,000 calorie diet

3-25-10

Ok I know I have been missing again for a while, life has been crazy.  I’m sure you can see by now that I am a creature of habit and eat pretty much the same on a regular basis.  Same goes for my workouts.  I get them in most days of the week and I try to make sure I burn at least 500 calories a day through my workouts.  I am going to continue to post food and fitness on this page but I am going to try to start sharing a lot more recipes and different workouts that I am trying.  My goal is for all of you to take what you like from this page and incorporate it into your lifestyle.  Please feel free to add your comments and post your recipes and workouts as well.

3-16-10

Breakfast:

1 egg, 1 piece of Ezekiel toast with natural butter, 4 oz oj

also had a little piece of homemade granola bar

calories…285

3-15-10

Breakfast:

1 egg, 1 piece of Ezekiel toast with natural butter, 4 oz oj

Vanilla Chai tea

Calories…225

Snack:

orange, small cup of greek yogurt with nuts and blueberries

Calories…250

Workout:

took Dominic on a 20 minute walk then did 30 minutes of Jillian Michaels yoga shred

Calories burned…364

Lunch:

4 pieces of turkey lunch meat with a small piece of cheddar goat cheese

1 avocado

calories…410

Dinner:

1/2 piece of baked chicken (breaded with egg and breadcrumbs) asparagus and homemade sweet potato fries

calories..220

3-11-10

Breakfast:

1 Egg, 1 piece of Ezekiel toas w/ organic natrall butter, 4 oz oj

Calories…250

Cup of Chai tea

 3-9-10

Breakfast:

1 egg cooked in coconut oil and 1 piece of Ezekiel toast w/ natural organic butter, 4 oz oj

calories…250

Snack:

orange and a 1/2 cup of greek yogurt and handful of cashews and a handful of blueberries

Calories…220

 Workout:

I taught an hour-long mommy and me workout, lots of core, cardio and legs today

Lunch:

small piece of pork chop left over from dinner last night, steamed broccoli and asparagus and a tomato with oil and vinegar salt and pepper

calories…265

Calories burned…407

3-8-10

Breakfast

1 Egg cooked in coconut oil, 1 piece of Ezekiel toast with natural organic butter, 4 0z oj

(I was up at 5am for a client so I had an orange and a cup of chai tea) = 64 calories

Calories…250

 Snack:

Greek yogurt, with almonds, cashews, sunflower seeds, flaxseed, and blueberries

Calories…265

Lunch:

1 tomato with oil, vinegar, salt and pepper

1/2 cup quinoa cooked

spaghetti squash

calories…225

Workout:

30 minutes of Yoga (recorded Namaste Yoga from Exercise tv, great way to get a fast workout in at home)

Calories burned…117

Snack:

apple with all natural peanut butter

Calories…160

Workout:

3 mile walk and an hour playing at the park with Dominic

calories burned…366

Dinner:

1/2 of a pork chop (broiled with a little coconut oil, salt and pepper)

Asparagus and a small green salad with carrots and mushrooms (used olive oi, balsamic, salt and pepper for the dressing)

calories…325

Calories Consumed…1225

Calories Burned…483

3-7-10

Breakfast

1 Egg, 1 piece of Ezekiel bread with natural organic butter, a hand-full of blueberries, 3 strawberries and 4 0z of OJ

Calories…180

Workout:

45 minutes of cardio and toning focusing mostly on legs today.

calories burned…322

Snack:

1/2 cup of Greek yogurt with blueberries, flaxseed,  almonds,  cashews, and raw unsalted sunflower seeds

calories…265

Lunch:

Mixed green salad with strawberries and blueberries

1 tomato with olive oil, balsomic vinegar and salt

3 pieces of turkey lunch meat with no nitrates

Calories…350

Shared a Ultimate Vanilla Ice Blend (12 oz) with my husband the drink has 330 calories I drank half

calories…165

Walked to the farmers market and played at the park

Calories burned…247

2-23-10

Ok I know I have been MIA again for a few days but life has been a little busy.  If you have looked at my food journal at all you will see I am a creature of habit so most days I am eating very similar foods.  Over the last few days I made homemade spaghetti sauce and turkey meatballs so I ate that for dinner one night and lunch the next day.  I did make sugar cookies 2 nights ago and I ate 2 of them.  I also know my husband LOVES girl scout cookies and I saw the girls selling them yesterday so I bought a box of thin mints and a box of samoas….YES I did eat them but only 1 of each cookie.  Other than that I have been working out as usual.  Running, squatting, curling and jumping my way fit.  Today I left L.A. and headed to Nashville to visit my sis for the week.  I am attending her Womens Wellness Conference this weekend.  I brought my 1-year-old Dominic with me so he could play with his two cousins, Kade and Jake.  The plane ride was great and we have been having fun so far. 

Calie and I took a Zoomba class tonight and now we are both sitting at the computer and enjoying a glass of wine.  I will keep you updated on our week and the Conference.

What are you doing this week for a workout?  Feel free to ask me your questions about food and meal plans:)

 2-17-10

Breakfast:

2 Eggs, 1 piece of whole wheat toast with yogurt butter and 4 oz of OJ

Snack:

apple and a piece of cheese

calories…140

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2-16-10

Breakfast:

2 Eggs, 1 piece of whole wheat toast with yogurt butter and 4 oz of OJ

coffee

Calories…335

 Snack:

apple, 1 piece of cheese

calories…140

Workout:

I worked out with my ladies today during one of my classes, I never get to do the full workout but I did most of it.

calories burned…324

Lunch:

turkey and spinach Manicotti

calories…350

workout:

took Dominic for a walk to the park

calories burned…187

Snack:

granola bar, blueberries

calories…120

Dinner:

I’m making Boboli pizza, lots of veggies

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I want to start putting my most recent updates first, so from now on my newest entry will be at the top of the page.  Hope you like the change

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2-15-10

Breakfast:

2 Eggs sunny side up, 1 piece of whole wheat toast with yogurt butter, and 4 oz OJ

calories…310

Snack:

cereal bar, coffee

Calories…165

Lunch:

Large salad, had lots in it, mixed greens, tomatoes, cheese, carrots, cucumber, corn, chicken, raisins, and sunflower seeds.  Dressing was oil and vinegar

calories…guessing it was around 375

Workout:

took a 3 mile walk with Dominic in the stroller

calories burned… about 300

Dinner:

Turkey and spinach Manicotti…this recipe was soo yummy here is the link

http://bit.ly/9KbjI9

Calories…350

 

  

 

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1-24-10

Breakfast:

1 organic egg scrambled, with mushrooms and a sprinkle of shredded cheese.

Calories…125

1 piece of turkey sausage

calories…80

1 silver dollar pancake

calories…130

4 0z of OJ

calories…50

Total breakfast calories…385

1 Small Vanilla Late from Coffee Bean (only drank half)

(has 300 calories) I took in 150

WORKOUT:

Walked to Coffee Bean with Dominic in the stroller

Calories burned… 61

30 Minutes of P90x Cardio

Calories burned… 265

Lunch:

Mixed green salad with tuna (I put oil and vinegar, salt and pepper for dressing)

calories…270 (ish) didn’t measure my oil and vinegar so I am guessing on that.

WORKOUT:

1 Hour walk pushing Dominic in the stroller

calories burned…330

SNACK:

1 apple

calories…60

1 piece of cheese

calories…100

DINNER:

2 pieces of thing crust veggie pizza

calories… 300

Salad with balsamic dressing

 calories…100

Total calories consumed: 1365 ( I am going to round that up to 1450 because I was estimating on a few thing.  My calorie intake should be between 1350 and 1500 so I did good for the day)

Total calories burned during workout: 656 ( I would have liked to have burned 800-1000 for the day but you do what you can and I am happy with 656)

How did you do today?

1-25-10

Breakfast:

2 Eggs (sunny side up)

calories…140

1 piece whole wheat toast w/a very small amount of yogurt butter

calories…110

4 oz OJ

calories…50

Total Breakfast Calories…300

Workout:

4 mile run/walk

calories burned…400

Cup of coffee: Made it at home and added a little bit of flavored creamer

calories…35

Lunch:

8 pieces of turkey breast (lunch meat)

calories…106

1 piece of cheese

calories…80

mixed green salad with balsamic vinegar dressing

calories…100

Total lunch calories: 321 (including my coffee)

Workout:

1 hour walk pushing Dominic in the stroller

calories bunred…309

Snack:

Yogurt

calories…110 (my son ate some but I’ll just say 110 anyways)

Still hungry had a second snack

1 tsp all natural peanut butter

calories…about 75

1 box of raisins

calories…135

Fitting my workouts in today between clients, computer work, phone calls and playing with Dominic

Dinner:

I ate a steak (little salt, pepper and olive oil) Asparagus, and brown rice oh and a glass of red wine:) 

Don’t know the calorie count but I am going to estimate it around 500.  I ate healthy and got my workouts in so I am not going to obsess about the calories in my dinner.  There has to be a happy medium between being aware of what you eat and enjoying what you eat.  Lets talk tomorrow:)

1-26-10

Good morning everyone, I just ate my breakfast, you will see very quickly I am a creature of habit.

Breakfast:

1 Egg sunny side up

calories…70

1 piece of whole wheat toast with a little bit of yogurt butter

calories…110

4 oz of OJ

calories…50

Cup of coffee with flavored creamer

calories…35

Total breakfast calories…265

Snack:

Cereal bar

calories…130

Workout:

I did a 40 minute cardio/ sculpting workout

calories burned…312

Lunch:

Mixed green salad with chicken and cheese (oil, vinegar, salt and pepper)

calories…320

Grapes

calories…65

Total lunch calories…385

Workout:

Just finished 500 crunches while Dominic is asleep

Snack:

Grapes & chips and salsa

calories…300

Dinner:

Well my husband is working late tonight and I was not really in the mood to cook so I decided to have breakfast for dinner:)  I had….

mushroom and asparagus omelet and a Piece of toast with butter and jelly

calories…350

4 oz OJ

calories…50

Total Dinner calories…400

Total calories taken in today…1480

Today was a light workout day for me, I had a lot of clients, meeting and computer work and it rained so I could not take Dominic for a walk but that is ok.  I did what I could for today.  Thats all that is important to me.

Ok I have to tell you all what I just ate…..ahhh!!!  my husband decided to bring me home a snickers bar…..and 3.6 oz of benn and jerrys cookie dough icecream.  Of course I couldnt pick one of them to eat…YEP thats right I ate both….ahhh!!!! 

Ok not something I would normally do but I just took in 500 calories in junk food.  Not the best idea but Im not going to feel bad about it either so my new calorie count for the day is 1980.  Big cardio day for me tomorrow:)

1-27-10

Breakfast:

1 Egg

calories…70

1 piece whole wheat toast with yogurt butter

calories…110

4 oz oj

calories…50

1/2 banana

calories…45

Total breakfast calories…275

Workout:

took a walk

calories bunred…186

Workout 2:

15 min run on my treadmill

calories burned…135

Lunch:

mixed green salad with chicken, cucumber, carrots, and strawberries (balsamic vinegar dressing)

calories…about 300

Snack:

1 piece of cheese, 1 hard-boiled egg, handful of grapes

calories…165

Workout:

20 minutes on the treadmill (mixture of walking, running, and side shuffles)

Dinner:

I am getting very tired of the same 5 things that I make for dinner every night so I decided to poke around on the internet and found a great website eatbetteramerica.com.  I made the spinach and turkey enchiladas for dinner.  They were delicious and very healthy.  I’m going to start using this website for a while for some dinner ideas and I will post the links for the recipes.  Here is the link for the enchiladas. http://bit.ly/7Zxs33

I had 1 enchilada for dinner (with a little guacamole and fat-free sour cream)

calories…320

calories burned…224

Total calories consumed for the day: 1060

Calories burned…545

There is a good chance I will eat a few more grapes for desert and I might have a glass of wine…still deciding, but I’ll let you know:)  How did you do today?

1-28-10

Breakfast:

2 Eggs

calories…140

1 piece of wheat toast w/ yogurt butter

calories…110

4 oz oj

calories…50

Total breakfast calories…300

Ok I have been running around all day so I am going to try to remember what I ate today. 

Lunch:

I had 1 spinach and turkey enchilada with a little fat-free sour cream and guacamole

calories…310

Snack:

shared a fruit smoothie with Dominic, I used yogurt, organic apple juice and frozen berries

Calories…200

Cheese and pretzels

calories…120

Dinner:

Just made a very yummy chicken parmesan dinner with spaghetti squash, so good!  Here is the link to the recipe

http://bit.ly/cqWf6E

caloreis…420

Workout:

I did a 5 mile hike with my husband and Dominic up Temscal

calories burned…502

Total calories consumed today…1350

1-29-10

Breakfast:

2 Eggs sunny-side-up

1 piece whole wheat toast w/ yogurt butter

4 oz OJ

coffee

Total breakfast calories…350

Workout:

Danced my butt of with Ilyse Baker (My BFF and an AMAZING dance teacher) in her dance class at Woodland Hills Equinox

calories burned…427

Lunch:

Mixed green salad with chicken and blueberries (balsamic dressing)

calories…275

Workout:

took Dominic for a walk in the stroller, we went to the bank, the park (played for a bit) the grocery store and back home.

calories burned…281

Snack:

apple

1 piece of cheese

cereal bar

calories…270

Dinner:

I made stir fry, lots of veggies, beef and brown rice.  YUMMY!!!  Here is the link to the recipe.  http://bit.ly/cR6L6i  The recipe doesn’t call for meat but I added it.

1-30-10

Breakfast:

You guessed it I had eggs, toast and Oj (2 eggs, 4 oz OJ)

calories…300

Workout:

taught a Pilates mat class

calories burned…302

Snack:

cereal bar

calories…130

Lunch:

I ate the leftovers from last nights dinner.

calories…350

Workout:

walked around the 3rd street promenade with Dominic in the stroller.

calories burned…164

Snack:

apple

calories…60

Ok let me sum up my weekend since I did not update this page very much on Saturday and Sunday. 

Saturday was a good day ate like I normally do and taught a Pilates class. 

Sunday I woke up early with the hubby and went for a 5 mile hike, I carried Dominic in the ergo backpack (not easy but a good extra push) I burned 502 calories then I had to hop in the car and drive to San Diego for a baby shower.  I ate really well, they served Paella (spanish rice and seafood) and salad.  I did eat a half a piece of cake and 3 handfuls of peanut m&m’s.  Like I said have to splurge every once in a while.  That was my weekend.  How was yours?

2-1-10

4 Years ago today my husband proposed to me!!!!  Just a little side note.

Breakfast:

2 Eggs sunny-side-up

1 piece whole wheat toast with yogurt butter

4 oz OJ

coffee

Total breakfast calories:330

Lunch:

brown rice with steamed veggies

calories…260 calories

Snack:

apple, cheese, granola bar

calories…280

Workout:

took Dominic for 2 walks today, did 20 push-ups and 400 crunches

Total calories burned…516

Dinner:

Green salad with chicken and balsamic dressing

Calories…275

Total calories taken in today…1145

2-2-10

Breakfast:

1 Egg sunny-side-up

1 piece of whole wheat toast w/yogurt butter

4 oz OJ

coffee

calories…260

Snack:

banana with natural peanut butter

calories…200

Workout:

taught a mommy and me class (lots of toning today) and ran for 20 min

calories burned…422

Lunch:

Had a turkey sandwich on one piece of whole wheat bread, used a little mayo and a piece of cheese.  Also ate a handful of pretzels

calories…400

Snack:

apple, and a 100 calorie pack of cookies

calories…160

Workout:

Just finished 30 minutes of Jillian Michaels: No More Trouble Zones

Calories burned…202

Dinner:

I’m making zesty chicken with corn salsa, has 320 calories per serving.  Here is the link to the recipe.

http://bit.ly/9KOHef

  

 

 

 

 

 

 

 

2-3-10

Breakfast:

2 Eggs scrambled with spinach and asparagus, 1/2 piece of cheese

1 piece of whole wheat toast w/ yogurt butter and jelly

4 oz Oj

coffee

Calories…400

Workout:

45 minutes of cardio (running on the treadmill and stair climber)

caloires burned…406

Snack:

Quaker Oats Granola bar

calories…100

Lunch:

Left over zesty chicken and veggie salad

calories…350

Workout:

took Dominic for a short walk

calories burned…85

Needed a MAJOR  pick me up this afternoon, I had a small starbucks frappuccino

calories…340 ahhhhh I should have just eaten a milk shake. Wow I didn’t realize it was that much for the small one.  No more of those

Dinner:

Turkey meatloaf and a spinach salad

calories…360

THIS DINNER WAS AMAZING, MY FAMILY WENT NUTS FOR IT.  Here is the link to the recipe

http://bit.ly/9HjkJG

Total calories consumed…1550 (that Java chip really did me in, I’m a little bummed because normally I would have had a vanilla latte over ice, but I am picky and only like those from Coffee Bean.  I couldnt find a coffee bean so I gave in at Starbucks.  Shows you what not being prepared can do to your perfectly good day of eating and exercise)

Total calories burned…491

2-4-10

Breakfast:

1 Egg, 1 piece of whole wheat toast with yogurt butter, OJ, coffee

calories…265

Workout:

Hiked Temescal Canyon

calories burned…482

Lunch:

Turkey sandwhich w/mayo and a piece of cheese (1 piece of whole wheat bread)

Also had a few bites of leftover turkey meatloaf

calories…370

Snack:

banana w/ natural peanutbutter, also had a cereal bar later in the day

calories…290

Dinner:

lemon shrimp with veggies and brown rice, glass of wine

calories…380

Total calories consumed…1305

Total calories burned:482

2-5-10

Breakfast:

2 Eggs 1 piece of whole wheat toast w/yogurt butter, 4 oz OJ

calories…300

2-10-10

Ok I know I have been MIA for a few days, sorry about that.  It was a busy weekend and has been a busy week.  My eating over the weekend was on track with what you see above as were my workouts.  I was good on super bowl sunday, we just hung out at home so I didn’t have to fight the urge to eat junk food at a party.

Breakfast:

2 eggs sunny-side-up, 1 piece of whole wheat toast with yogurt butter , OJ and coffee

calories…335

Snack:

Banana with natural peanut butter

calories…160