What 1,800 calories a day look like…

Last month, I had a medical test done. I realized, once again, that I had more digestive issues than I thought. My diet got restricted even more leaving me with just a few options for meals. I am totally okay with that, as long as it keeps me healthy and strong. However, it has been quite hard to keep up with my calorie intake based on the amount of calories I need to maintain and to gain.

Knowing that I cant eat anything acidic, and that I have food allergies to include lamb, turkey, strawberries, blueberries and peanuts, you can see that my diet is very restricted….I can eat anything I want, but I will suffer for it later. So, I have been keeping track of my food and calories, and unfortunately, I am way under what I need a day. It definitely sucks, but for your benefit, I am going to describe what I eat, which can help you either maintain or lose some weight/fat.

Here’s what a meal plan looks like if you are trying to stay under 1,800 calories

Day 1 example

Breakfast

Greek Vanilla Latte Yogurt – 100 Calories

Whey pure protein (chocolate flavor) – 160 Calories

Snack

Medium red apple – 80 Calories

Lunch

1.5 cups of watermelon – 58 Calories

150g Grilled chicken breast – 248 Calories

100g red potatoes – 71 Calories

1 cup of Roasted Cauliflower – 193 Calories

Dinner

1 medium avocado – 234 Calories

3 cups of mixed salad – 24 Calories

1 packet of sesame dressing – 170 Calories

6 honey bbq glazed chicken wings – 380 Calories

Total – 1,717 

Day 2 example

Breakfast

Whey protein (chocolate flavor) – 160 Calories

Greek cherry on the bottom yogurt – 120 Calories

Snack

1 Medium red apple – 80 Calories

1 bag of Popped caramel corn rice cake – 100 Calories

Lunch

1/2 cup of roasted cauliflower – 97 Calories

150g grilled chicken breast – 248 Calories

1/2 green beans – 22 Calories

1/2 cup whole grain quinoa and brown rice with garlic – 150 Calories

Snack

Fruit and Nut Perfect bar – 330 Calories

Dinner

4oz Ahi tuna steak – 124 Calories

50g coleslaw salad – 55 Calories

2 mixed corn and flower tortillas – 200 Calories

4 tsp parmesan cheese – 40 Calories

Total – 1,725 Calories 

Do you workout? If yes, then you have to add those calories to your daily intake!

First things first, you have to find out how many calories you need to maintain. Then, you can either eat that amount, or cut 500 calories to lose weight or add 500 calories to gain. My daily calorie intake including my workout adds up to almost 3,000-3,500 calories a day…and I am eating half of that…Now you see my struggle.

I hope this example helps you achieve your goal!

For the “Bacon Lovers”!

For those of you who love bacon and are able to eat it without any allergic symptoms, try this beautiful, tasty looking sandwich!

Ingredients:

1. Bacon! Go for lean turkey bacon to make it healthier.
2. Organic fried egg
3. Shredded chicken breast
4. Avocado
5. Sliced Tomatoes
6. Lettuce

Cook your chicken and bacon, and fry the egg… Done! Enjoy for breakfast, lunch or dinner.

The Miracle Juices..

Ladies and Gentlemen…Boys and Girls…Workout addicts and my lovely runners, It is time to throw away all your energy drinks, recovery mixes, and all the other expensive energy and recovery mixes you might have at home. It is time to enhance your performance and optimum recovery in a more natural way by grabbing a glass and downing some of these beneficial juices made out of products you may already have in your kitchen!

Watermelon Juice:

When in season, watermelon juice can help with muscle soreness because of the amino acid L-citrulline it contains. It relieves exercised induced muscle soreness. If you are a workout addict like me, and love to push yourself over the limits while weight training, then sip on some fresh watermelon juice and help yourself reduce some of that painful, feels-so-good muscle soreness.

Beetroot Juice:

I absolutely love beets! When I go to a juice and smoothie place, I usually ask for a veggie smoothie with extra beets in it.  Beet juice provides a higher delivery of oxygen to the muscles, improved cardiovascular endurance and faster recovery. It is also said that beetroot juice helps control high blood pressure and promotes cardiovascular health. So, get your veggies on and sip on some beetroot juice on your next smoothie!

Pickle Juice:

Not a fan of it? Well, for some reason a lot of pregnant women crave pickle juice. But since you are not pregnant (or even if you are), pickle juice is known for reducing cramps because of the sodium, magnesium and potassium found in it. Pickles also provide the gut with healthy flora which is vital for digestion. Perhaps this is the reason why many pregnant women go for it.

Apple Cider Vinegar:

Apple cider vinegar helps the body to maintain a healthy alkaline pH level. When your pH levels are low, your body is ripe for infections, allergies and low energy. Two teaspoons in water daily for 12 weeks can make a difference.

Need another reason to get rid of your energy, sugary drinks and go for the natural juices? I didn’t think so!

Reference:

Mensing, Richard. (2014, January). “More Athletes Than Ever Are on the Juice: Why you should be too”. Retrieved from: http://www.huffingtonpost.com/richardjohn-mensing-jr/benefits-of-juice_b_4168649.html

Mac & Cheese? Bring it on!

We all love Mac & Cheese, but we don’t like the calories that comes with it….of course! Try this “skinny” version recipe of Mac & Cheese and enjoy! It’s Saturday…give yourself a treat =)

Skinny Baked Broccoli Mac & Cheese

Ingredients

• 12 oz (approx. 1 box) whole wheat fusilli pasta
• 1 1/2 tbsp butter
• 1/4 cup minced onion
• 1/4 cup flour
• 2 cups skim milk
• 1 cup fat free chicken broth (vegetarians use vegetable broth)
• 2 cups reduced-fat sharp cheddar
• 12 oz fresh broccoli florets (I used pre-cut bag)
• 2 tbsp grated parmesan
• 1/4 cup seasoned bread crumbs
• cooking spray
• Optional additions: salt and pepper to taste

Directions

Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper (optional).

Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.

Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.

Nutrition Information

Serves: 8 | Serving Size: 1 cup

Per serving: Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

Nutrition Bonus: Potassium: 288mg; Vitamin A: 13%; Vitamin C: 65%; Calcium: 37%; Iron: 4%

Reference:

Homolka, Gina. (2014, September). “Skinny Baked Broccoli Mac & Cheese”. Retrieved from: http://blog.myfitnesspal.com/2014/09/skinny-baked-broccoli-mac-cheese/?utm_source=mfp&utm_medium=email&utm_campaign=recipes_20141020&mkt_tok=3RkMMJWWfF9wsRonva7LZKXonjHpfsX66%2BovWaKygYkz2EFye%2BLIHETpodcMTcVmN6%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Sweet Potato and Brussels Sprouts Hash….YUM!

Need a new and delicious holiday recipe? Try this sweet potato and brussels sprouts recipe. Both are healthy and good for your digestive system.

Ingredients:

• 2 cups diced sweet potato
• 2 teaspoons olive oil
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 package (12 ounces) veggie crumbles
• 2 tablespoons paprika
• 1/4 teaspoon cayenne pepper
• 3/4 pound (3 cups) brussels sprouts, quartered
• 1 medium red pepper, diced
• 2 tablespoons lemon juice
• 1/4 cup chopped parsley
• Salt
• Pepper

Directions:

1. In a medium pot, bring eight cups water to a boil. Add sweet potato and cook until soft, about 8 to 10 minutes. Drain and set aside.
2. Heat olive oil over medium-high heat in a large skillet. Add onion and garlic, and sauté about 2 minutes until soft. Stir in veggie crumbles, paprika, and cayenne, and cook another 3 minutes. Add Brussels sprouts and cook another 5 minutes, stirring occasionally. Stir in red pepper and sweet potato, and continue cooking 3 to 5 minutes until cooked through but still firm. Stir in lemon juice, parsley, and salt and pepper to taste.

Find more holiday recipes on http://www.shape.com/healthy-eating

Happy National Noodle Day!

Celebrate National Noodle Day with this healthy recipe. Pair it with your favorite wine and enjoy!

Whole-Wheat Pasta with Tofu and Cucumber (The right combination of healthy carbs, protein and veggies!)

Ingredients:

1. 3/4 pound whole-wheat spaghetti
2. 1 1/4 pounds firm tofu, cut into 1/2-inch dice
3. 1 tablespoon plus 4 teaspoons soy sauce
4. 2 1/2 teaspoons grated fresh ginger
5. 2 1/2 tablespoons cooking oil
6. 2 tablespoons wine vinegar
7. 1 1/2 teaspoons lemon juice
8. 1 teaspoon Asian sesame oil
9. 3/4 teaspoon grated lemon zest
10. 1/4 teaspoon salt
11. 1/8 teaspoon cayenne
12. 2 cucumbers, peeled, halved lengthwise, seeded, and cut into 1/4-inch slices
13. 3 scallions including green tops, sliced
14. 3 tablespoons chopped cilantro or fresh parsley

Directions:

1. In a large pot of boiling, salted water, cook the spaghetti until just done, about 15 minutes. Drain the pasta. Rinse with cold water and drain thoroughly.
2. In a medium bowl, combine the tofu with the 1 tablespoon soy sauce and 1/2 teaspoon of the grated ginger. Let sit for about 5 minutes.
3. In a large glass or stainless-steel bowl, combine the remaining 2 teaspoons ginger and 4 teaspoons soy sauce, 1 1/2 tablespoons of the cooking oil, the vinegar, lemon juice, sesame oil, lemon zest, salt, and cayenne.
4. In a large nonstick frying pan, heat the remaining 1 tablespoon cooking oil over moderate heat. Add the tofu and cook, stirring frequently, until browned, about 8 minutes. Add the tofu, pasta, cucumbers, scallions, and cilantro to the dressing in the large bowl and toss.

Find more recipes at: http://www.foodandwine.com