Losing fat without losing muscle

Here is that article we covered tonight.  I think you can pull some interesting stuff from it :)

How to stock your pantry the healthy way

The best way to ensure you have everything you need to prepare delicious meals is to keep a well-stocked pantry. When you cook at home you can prepare healthy, nourishing food using quality, fresh ingredients—much better than prepared food that is often loaded with calories, fats, sodium and added sweeteners.

 

Oils, Vinegars & Condiments

 Extra-virgin olive oil for cooking and salad dressings

 Canola oil for cooking and baking

 Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil

 Butter, preferably unsalted. Store in the freezer if you use infrequently.

 Coconut oil

 Vinegars: balsamic, red-wine, white-wine, rice (or rice-wine), apple cider

 Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, hoisin sauce,

 Dijon mustard

Flavorings

 Kosher salt, coarse sea salt, fine salt

Black peppercorns

Onions

Fresh garlic

Fresh ginger

pasta sauces and salad dressings

Dried herbs: bay leaves, dill, crumbled dried sage, dried thyme leaves, oregano, tarragon, Italian seasoning blend

Spices: allspice (whole berries or ground), caraway seeds, chili powder, cinnamon sticks,ground cinnamon,coriander seeds, cumin seeds, ground cumin, curry powder,ground ginger, dry mustard, nutmeg, paprika, cayenne pepper, crushed red pepper, turmeric

 Lemons, limes, oranges. The zest is as valuable as the juice. Organic fruit is recommended when you use a lot of zest.

Honey

Pure maple syrup

Unsweetened cocoa powder, natural and/or Dutch-processed

Bittersweet chocolate, semisweet chocolate chips

Stevia or Truvia

 

Canned Goods & Bottled Items

Canned tomatoes, tomato paste

Reduced-sodium chicken broth, beef broth and/or vegetable broth

Canned beans: cannellini beans, great northern beans, chickpeas, black beans, red kidney beans

 Canned lentils

 Chunk light tuna and salmon

Grains & Legumes

Whole-wheat flour and whole-wheat pastry flour (Store opened packages in the refrigerator or freezer.)

 Assorted whole-wheat pastas

 Brown rice and instant brown rice

 Pearl barley, quick-cooking barley

 Rolled oats

 Whole-wheat couscous

 Bulgur

 Dried lentils

 Plain dry breadcrumbs

Quinoa

Nuts, Seeds & Fruits

Walnuts

 Pecans

 Almonds

 Hazelnuts

 Dry-roasted unsalted peanuts

 Pine nuts

 Sesame seeds

 Natural peanut butter

 Tahini

Pumpkin seeds

chia seeds

 Assorted dried fruits, such as apricots, prunes, cherries, cranberries, dates, figs, raisins (Store opened packages of nuts and seeds in the refrigerator or freezer.)

Refridgerator Basics

Low-fat milk or soymilk

 Low-fat or nonfat plain yogurt

 Reduced-fat sour cream

 Good-quality Parmesan cheese and/or Romano cheese

 Sharp Cheddar cheese

 Eggs (large). Keep them on hand for fast omelets and frittatas.

Low carb wraps

Freezer Basics

 Frozen vegetables: edamame soy beans, peas, spinach, broccoli, bell pepper and onion mix, corn, chopped onions, small whole onions, uncooked hash browns

 Frozen berries and other fruit

Prepared Grilled chicken

Comfort Foods Made Healthier

SPICY BONELESS HOT WINGS

 

1/2 CUP OF GROUND FLAXSEED

1 1/2 TSP RED AND BLACK PEPPER SEASONING (USE 2 TSP FOR EXTRA SPICY WINGS)

1 TSP DRIED ROASTED GARLIC OR 1/2 TSP GARLIC POWDER

1 TSP MINCED ONION SEASONING

2 EGG WHITES

1 LB CHICKEN BREAST FINGERS

6 TBSP HOT SAUCE

 

1.  PREHEAT OVEN TO 350.

2.  COMBINE FLAXSEED, RED AND BLACK PEPPER, GARLIC AND ONION SEASONING IN A BOWL.

3.  IN ANOTHER BOWL BIG ENOUGH TO DIP THE CHICKEN FINGERS, CRACK EGG WHITES THEN COVER IN

     FLAXSEED SEASONING.  PLACE ON BAKING SHEET. BAKE IN OVEN FOR 5 MIN. 

4.  REMOVE AND SPREAD HOT SAUCE ON THE BACK AND FRONT OF THE CHICKEN FINGERS, RETURN TO

     OVEN, BAKING 10 MIN. MORE OR UNTIL THE MIDDLE OF THE CHICKEN IS NO LONGER PINK.

 

 

MAKES 4 SERVINGS                                        CALORIES:  200  TOTAL FAT: 5G   PROTEIN: 31G  CARBS:  5G

 

WILD BUFFALO WINGS

 

4 PIECE SERVING                                             CALORIES: 352  TOTAL FAT: 24G  PROTEIN:  20G  CARBS: 20G

 

 

 

CREAMY FETA DIP                                                                          BLUE CHEESE DRESSING

 

                                                                                                                SERVING = 2 TBSP

1/2 CUP OF NONFAT GREEK YOGURT                                      CALORIES: 151

1 TSP DIJON MUSTARD                                                                  PROTEIN: 1.4G

1/2 MINCED GARLIC GLOVE                                                       CARBS: 2.2G

1/4 CUP REDDUCED-FAT FETA CHEESE                  FATS:  15.7G

 

1.  IN A BOWL MIX TOGETHER YOGURT, DIJON

      MUSTARD AND GARLIC CLOVE.  STIR IN FETA

      CHEESE.  EACH SERVING IS ABOUT 2 TABLESPOONS.

 

CALORIES: 32

FAT: 1G

CARBS: 2G

PROTEIN: 5G

Comfort Food Made Healthy

GUILT FREE FRIES

 

SERVES 3

 

1 LARGE EGGPLANT

2 EGGS

1/2 CUP OAT FLOUR

1/4 TSP SEA SALT

1/4 TSP PEPPER

1/4 CUP PLAIN NONFAT GREEK YOGURT

2 TBSP LOW-FAT COTTAGE CHEESE

1 TSP CHIPOTLE CHILI POWDER

1 PACKET STEVIA

 

1.  PREHEAT OVEN TO 425.  COVER A BAKING SHEET WITH PARCHMENT PAPER.

2.  BEAT EGGS IN A BOWL WITH SALT AND PEPPER.  PLACE FLOUR IN A SEPARATE

     BOWL.

3.  SLICE EGG-PLANT INTO THICK "FRIES".  DIP EACH PIECE INTO EGG MIXTURE THEN

     DREDGE IN FLOUR, COATING EVENLY.

4.  SPREAD EGGPLANT FRIES ON BAKING SHEET AND BAKE FOR 25 MIN.  FLIPPING

     HALFWAY THROUGH.

5.  MEANWHILE, BLEND YOGURT, COTTAGE CHEESE, CHILI POWDER AND STEVIA IN

     FOOD PROCESSOR OR BLENDER UNTIL SMOOTH.

6. SERVE FRIES WITH DIPPING SAUCE.

 

GUILT-FREE FRIES                                                          FAST FOOD SMALL ORDER OF FRIES

 

CALORIES: 170                                                 ARBY'S HOMESTYLED FRIES

TOTAL FAT: 5G                                                                 CALORIES: 360

CALORIES FROM FAT: 45                                                             TOTAL FAT: 17 G

CARBS: 23G                                                                                        CALORIES FROM FAT: 153

PROTEIN: 11G                                                                    CARBS: 49G

SUGARS: 6G                                                                                        SUGARS: 1G

DIETARY FIBER: 8G                                                        FIBER: 5G

IRON: 3.5MG                                                                                      SODIUM: 730MG

SODIUM: 260MG                                                               CURLY FRIES

                                                                                                                CALORIES: 400

                                                                                                                CALORIES FROM FAT: 200

                                                                                                MCDONALD'S

                                                                                                                CALORIES: 230

                                                                                                                CALORIES FROM FAT:  99

                                                                                                                TOTAL FAT:  11G

                                                                                                                CARBS:  29G

                                                                                                                PROTEIN: 3G     

                                                                                                                SUGARS:   0G

                                                                                                                DIETARY FIBER: 3G

                                                                                                                SODIUM:  160MG

                                                                                                ARTIC CIRCLE

                                                                                                                CALORIES: 258/CALORIES FROM FAT: 126

                                                                                                BURGER KING

                                                                                                                CALORIES: 340/CALORIES FROM FAT: 130

                                                                                                WENDY'S

                                                                                                                CALORIES: 320/CALORIES FROM FAT: 145

 

**THESE CAN BE ENJOYED NO MATTER WHAT YOUR WEIGHT LOSS OR HEALTH GOALS ARE.  THEY ARE

    PACKED WITH FIBER AND CAN EASILY BE MADE GLUTEN FREE.

Comfort Food Made Healthier

CLEAN MAC 'N' CHEESE

 

SERVES 8

 

1 LB BROWN-RICE ELBOW MACARONI

2 CUPS PUREED BUTTERNUT SQUASH OR PUMPKIN

2 CUPS LOW-SODIUM CHICKEN BROTH

6 OZ GOAT CHEESE

1 TSP SEA SALT

2 TBSP GRATED PARMESAN CHEESE

1 TSP COCONUT OIL

2 CUPS CHOPPED GREENS (OPTIONAL)

 

1.   PREHEAT OVEN TO 375. COAT A 9 X 13 BAKING PAN WITH COCONUT OIL AND SET ASIDE.

2.   BOIL 4 TO 6 CUPS OF WATER IN A LARGE POT.  ADD MACARONI AND COOK ABOUT 10 TO 12

     MINUTES, UNTIL PASTA IS TENDER BUT FIRM, THEN DRAIN AND TRANSFER TO LARGE BOWL.

3.   COOK SQUASH AND BROTH TOGETHER IN A LARGE SAUCEPAN OVER LOW HEAT, STIRRING

     OCCASIONALLY UNTIL WELL COMBINED, THEN INCREASE THE HEAT TO MEDIUM UNTIL

      ALMOST SIMMERING.

4.   REMOVE PAN FROM HEAT AND STIR IN GOAT CHEESE AND SEA SALT. STIR UNTIL SMOOTH

      WITH NO LUMPS.

5.   POUR SQUASH MIXTURE OVER MACARONI AND STIR GENTLY TO COMBINE.  TRANSFER TO THE

    BAKING DISH AND TOP WITH GRATED PARMESAN.

6.   BAKE FOR 20 MIN. THEN BROIL FOR 3 MORE MIN. UNTIL TOP IS CRIP AND BROWN.  SERVE J

 

CLEAN MAC 'N' CHEESE                                                     TRADITIONAL BAKE MAC 'N' CHEESE

 

CALORIES: 310                                                                               CALORIES: 770

TOTAL FATS: 6G                                                                 TOTAL FATS: 33G

CHOLESTEROL: 10MG                                                        CHOLESTEROL: 90MG

SODIUM: 360MG                                                                 SODIUM: 890 MG

CARBS: 48G                                                                                   CARBS: 79G

DIETARY FIBER: 3G                                                             DIETARY FIBER: 3G

SUGARS: 2G                                                                                  SUGARS: 9G

PROTEIN: 11G                                                                                PROTEIN: 33G

IRON: 11MG                                                                                    IRON: 4MG

 

**TRADITIONAL MAC 'N' CHEESE RECIPES TEND TO USE BUTTER, MOUNDS OF CHEESE AND WHITE BREAD CRUMBS,

 MAKING THEM HIGH IN SATURATED FATS, WHICH INCREASE YOUR BAD (LDL) CHOLESTEROL AND RISK FOR HEART

 DISEASE.  THIS VERSION IS LOADED WITH HEART-HEALTHY WHOLE GRAINS AND IRON, WHICH BOOSTS YOUR

 BODYS ENERGY AND IMMUNITY.

Comfort Food Made Healthier

CLEAN CHICKEN PARMESAN

 

6 SERVINGS

3 BONELESS, SKINLESS CHICKEN BREAST, BUTTERFLIED

3 EGGS

1/2 CUP ALMOND MEAL

1/2 CUP GROUND FLAXSEED

1 TBSP DRIED OREGANO

1 TSP POULTRY SEASONING

1 TSP GROUND BLACK PEPPER

SEA SALT, TO TASTE (OPTIONAL)

2/3 CUP GRATED PARMESAN CHEESE

OILVE OR COCONUT OIL

 

SAUCE

 

2 TBSP EXTRA-VIRGIN OLIVE OIL

2 CLOVES GARLIS, MINCED

PINCH CRUSHED RED PEPPER FLAKES

28 OZ. CAN PUREED TOMATOES

1 TBSP DRIED OREGANO

SEA SALT, TO TASTE (OPTIONAL)

 

1. PREHEAT OVEN TO 350.  LINE A BAKING SHEET WITH PARCHMENT PAPER, PAT DRY AND SET

    ASIDE.

2.  HEAT OIL IN A MEDIUM-SIZED SAUCEPAN OVER MEDIUM HEAT.  ADD GARLIC AND PEPPER

     FLAKES.  SHAKE PAN GENTLY UNTIL GARLIC BECOMES FRAGRANT. (SMELL)

3.  ADD TOMATOES, OREGANO AND SALT. REDUCE HEAT TO LOW AND LET SIMMER FOR 30 MIN.

4.  MEANWHILE, BEAT EGGS IN A BOWL WITH A FORK. DIP EACH PIECE OF CHICKEN INTO EGGS AND

     SET ASIDE.

5.  COMBINE ALMOND MEAL, FLAXSEED, SEASONINGS, SALT AND PEPPER IN A SEPARATE BOWL. 

     BRIEFLY DIP EGG-COATED CHICKEN IN EGG MIXTURE AGAIN. THEN DIP INTO DRY MIXTURE AND

     COAT EVENLY.

6.  BAKE CHICKEN BREASTS ON BAKING SHEET FOR 20 MIN.  FLIPPING ONCE.

7.  MOVE BAKED CHICKEN TO A 9 X 13 BAKING DISH AND COVER WITH TOMATO SAUCE, CHEESE AND

     REMAINING OREGANO.

8.  PLACE BACK IN THE OVEN AND BAKE UNTIL BUBBLING.  SERVE.

 

**THIS BREADED CHICKEN IS SO YUMMY AND A LOT LESS HEAVY THAN THE ORIGINAL VERSION. I

     SERVE THIS WITH WILTED SPINACH OR A CRISP SALAD.

 

CLEANED UP CHICKEN PARMESAN                                      TRADITIONAL CHICKEN PARMESAN

 

CALORIES: 340                                                                                 CALORIES:  880

TOTAL FATS: 19G                                                                             TOTAL FATS:  56G

PROTEIN: 26G                                                                                    PROTEIN: 71G

CARBS: 17G                                                                                        CARBS:  25G

SODIUM: 230MG                                                                               SODIUM:  1390MG

SUGARS:  7G                                                                                       SUGARS: 2G

DIETARY FIBER: 6G                                                                        DIETARY FIBER:  4G

CHOLESTEROL:  150MG                                                                CHOLESTEROL:  265MG

Carrot Cake Protein Bars

Ingredients

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water

Directions

1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
3. Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.

http://www.bodybuilding.com/fun/video-jamie-eason-carrot-cake-protein-bars.htm
Find more protein bar recipes by searching here!!