Weight Management Tips for Women

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It's our last Tuesday of the year!
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Walking! Pass it on.

I Swapped My Intense At-Home Workouts for Walking for 2 Weeks — Here’s What Happened — Apartment Therapy Sometimes less really is more.

Good Morning everyone! Happy Monday!

Truth

Important thoughts on sleep. For more tips on weight management. Join the private group.

Why Is Sleep So Important to Weight Loss? | Sleep Foundation Losing sleep may hamper efforts at weight loss and lead to weight gain. Learn more about the complex relationship between weight and sleep in our guide.

Useful tips.

https://www.myrecipes.com/how-to/how-to-store-broccoli?

How to Store Broccoli So It Stays Fresh For Longer The best ways to store broccoli in the fridge or in the freezer. Find step-by-step tips here.

Healthy weekend salad that is Easy Peasy. Made with items on hand. 4 Hard boiled eggs yoke removed, chopped and mixed with 5 oz of light tuna in water drained/ chopped and combined with a tablespoon of mayonnaise. Himalayan pink salt. 1 Cara Cara orange -peel and pith removed and sliced into planks. 1 1/2 cups of blanched green beans and 4 Campari tomatoes quartered with seeds and stems removed. Packed with protein, vitamins and other nutrients. Low fat and low carb. Plus it will keep you full. Makes about 3 servings.
Photo shows one serving.

It’s Saint Patrick’s Day. A green lunch idea.

Asparagus and broccoli soup.

Ingredients:

-2 tablespoons extra virgin olive oil
-1 1/2 cups Mirepoix-chopped onion, carrots and celery
-3/4 pound of asparagus-woody end pieces discarded and cut remainder into 1 inch pieces
-1 small broccoli crown cut into 2 inch pieces
-1 small white turnip -medium diced
-1 quart of organic vegetable broth
-small bunch of Italian parsley-chopped
-2 cups of spring water

Directions:

-Sauté Mirepoix in olive oil on medium heat in 6 quart pot for 10 minutes
-add about 4 oz of broth and let simmer for 5 minutes
- add turnip and asparagus and salt to taste
- add 2 cups of broth and simmer for 10 minutes
-add broccoli and parsley and pour in remaining water and broth
-bring pot to a boil cover but vent top slightly then reduce heat and simmer for about an hour.
-allow liquid to cool for 20 minutes or so and blend on high with an immersion blender

Enjoy! Healthy, low cal, low carb, low saturated fat.

Serve with small dollop of sour cream (optional) Yields 1 1/2 quarts of soup.

Ok so once a year we have corned beef on St Patrick’s Day. This is the brand I recommend. Flat cut is best. I make it on the stovetop for about 3 hours. Let it rest for 30 minutes before slicing it against the grain. Go easy-not a low fat food. It’s great left over. Store in fridge wrapped in wax paper-my mother-in law taught me that-rest her soul. Serve with cabbage cooked right in the same pot and whipped turnips and/or rutabaga (in lieu of potatoes). Yum.

Weight Management Tips for Women updated their info in the about section.

Excited to share my low carb veal recipe which combines classic veal Milanese topped with 6 Italian cheese blend “Veal MilanCheese” if you will. Easy but a little labor intensive. All worth it.

Ingredients:

-1 lb. of veal cutlet (pounded into thin slices)
-2 eggs (yokes removed)
-1/2 cup of finely ground Hazelnut flour
-3 tablespoons of butter
-2 tablespoons of extra virgin olive oil
-olive or avocado oil cooking spray
-1 cup of good quality Italian white wine such as Pino Grigio
-1/2 cup of store bought shredded 6 Italian cheese blend
-Himalayan pink salt


Directions:

-Preheat oven 350 degrees
-sprinkle salt over cutlets and place each cutlet into beaten egg white wash and then generously coat each side with hazelnut flour. Set aside on a wax paper lined plate.
-in a large nonstick skillet heat 1 tablespoon of olive oil on medium. Add 2 tablespoons butter until melted.
-brown each cutlet 2-3 minutes per side (in batches) until brown. Add second tablespoon of olive oil to second batch if pan seems dry.
-leave brown bits (fond) in pan and add white wine to skillet on very low heat gently scraping the brown bits into the wine mixture.
-spray a large baking pan with cooking spray
-place the browned cutlets in baking dish and spoon a generous amount of shredded cheese on top. Cut remaining tablespoon of butter into small pieces and sprinkle on pan in between the cutlets.
-Place baking pan in preheated oven for 15 minutes or until cheese is melted.

Remove pan from oven and transfer cutlets to warm plate. Add liquid in pan to stovetop skillet and stir. Drizzle skillet sauce over the cutlets and serve.

Start the week off right.

Delicious one pot dish (almost). I roasted the spaghetti squash (at 375 degrees with a drizzle of olive oil and a sprinkle of Himalayan pink salt) ahead of time. Low carb/low cal.

Ingredients:

-1 12 oz package of frozen mixed seafood (sold in grocery stores)
-3 ozs of leftover baked sockeye salmon
-1 cup of grape tomatoes
-2 tablespoons of olive oil
-2 large sliced portobello mushrooms
-1/2 roasted spaghetti squash (scraped out of skin)
-1 cup of good quality white wine such as Pino Grigio
-2 cubes of frozen basil
-2 cubes of frozen Italian parsley
-kosher or Himalayan pink salt to taste.

Directions:

-Drizzle olive oil in large skillet over medium heat.
-Add sliced portobello-brown both sides about 5 minutes each. Remove from pan and set aside.
-Add frozen seafood and simmer for 8 minutes or so until filly defrosted and lightly sautéed. Transfer to a bowl together with pan juice
-Add grape tomatoes and a little olive oil. Simmer for 8 minutes.
-Deglaze pan by adding white wine. Let simmer for 3-4 minutes loosening any brown bits to meld into pan sauce.
-Add spaghetti squash and sauté for 2-3 minutes
-Add seafood and liquid to pan. Stir
-Add mushrooms and a pinch of salt.

Stir everything and serve.

Makes 3-4 servings.

Happy Valentine’s Day!

It’s soup weather today. Make a pot of this delicious low cal/low carb/low-fat soup to take the chill off your day.

Ingredients:

-2 small to medium zucchini (medium diced)
-1 cup of mirepoix (chopped onion, carrot and celery)
-1 large white turnip-purple top (peeled and medium diced)
-1 quart of organic low sodium vegetable broth
-2 cups of spring water
-1 tablespoon of olive oil
-fresh herbs such Italian parsley or dill.
-handful of grape tomatoes
-teaspoon of kosher salt or Himalayan pink salt.

Directions:

-In a medium (4-6 quarts), drizzle olive oil over medium heat for 2 minutes and the add mirepoix. Sprinkle a pinch of salt. Sauté 6-8 minutes until softened.
-Add turnip and one cup of broth and simmer for 5 minutes-sprinkle a pinch of salt.
-Add zucchini and a pinch of salt. Stir ingredients.
-Add remaining broth to cover zucchini and stir. Add some spring water if needed.
-Let simmer for 30 minutes and stir.
-Add remaining water, tomato and herbs.
-Simmer for another 30-40 minutes.
-Turn off heat and blend with immersion blender until creamy.
-Serve with small dollop of sour cream (optional).

Cross them off the shopping list!

https://www.cookinglight.com/eating-smart/clean-eating/how-unhealthy-are-protein-bars?

This Is Exactly How Unhealthy Your Favorite Protein Bars Are Many popular varieties have more saturated fat and sugar than a doughnut.

To keep things easy be sure to have a well planned freezer/refrigerator of low carb/ low cal items.

This dish came together in less than 30 minutes. Ingredients include:

-Frozen butternut squash “pasta”-frozen zucchini and spaghetti squash pasta are even better
-Frozen cleaned and deveined shrimp
-Frozen herbs-garlic, Italian parsley and basil
-grape tomatoes
-Olive oil
-pink Himalayan salt
-1/3 cup of good quality white wine

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Mixed berry smoothy. Easy to make -just blend 12 oz frozen mixed berries (be sure they do not have added sugar), 1/4 cup chocolate organic protein powder (no added sugar), 1 cup of spring water and 1 cup of ice. That’s it.

Serves 3. 105 Calories Per serving - 1 Gram of unsaturated fat, 11 net carbs, and 8 Grams protein.

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