A Healthier Way

2009-10-03T05:35:00.001-06:00

How to make a Condensed Cream Soup Mix:

For each batch, you’ll need one quart jar and one pint jar to store. It’ll store on the pantry shelf up to a year.

4 cups instant non-fat dry milk
1 1/2 cups cornstarch
1/2 cup chicken or beef bouillon granules
1/3 cup dry minced onions
2 teaspoons mixed Italian herbs
1 teaspoon garlic powder
1 teaspoon Hot Shot (red and black pepper blend)

This equals 18 cans of condensed cream of chicken or cream of beef soup! Stored in two jars!
To reconstitute (equal to one 10.5-ounce can of condensed cream soup), combine 1/3 cup mix and 1 1/4 cups water, either using a small saucepan on the stove or a microwave-safe bowl; heat and stir.

I found this at one of my favorite blogs -- Chickens in the Road.

2009-10-02T05:59:00.000-06:00

Taco Soup

1 lb. diced and cooked chicken
1 can diced tomatoes
1 can diced tomatoes with green chiles
1 bag frozen corn
6 cups chicken broth
2 cans beans, rinsed and drained.   Use pinto, black or kidney.
1 package taco seasoning (or make your own and use 1 1/2 T.)
1/4 t. baking soda

2 cups cooked rice or orzo pasta

Toppings
tortilla chips
shredded cheese
sour cream

Place first 7 ingredients in large pot. Simmer 15 minutes.   Add 1/2 cup rice or pasta to bowls and ladle soup over.   Add your choice of toppings.

Super easy and somewhat healthy meal.   We use organic beans because of their high pesticide ratings and organicTortilla Chips.   Everyone likes this in our house and if you have the chicken pre-cooked and ready in the freezer, this makes a great rush night meal. You can also place ingredients in the crockpot in morning with some frozen chicken, and it will be ready when you get home. I'd leave the corn out until about 15 minutes before serving, and dice chicken before serving.

2009-10-01T06:45:00.002-06:00

Baby Steps to Better Health -- you can read it online here.

I've started to follow much of this philosophy -- taking baby steps will get us there. My husband even stated we needed to start doing things differently. He doesn't want to turn into a health freak, but we realize there are changed that we need to make.

I also realize its A LOT more work to cook from scratch, instead of opening a box, but in the end I think we will be healthier for it. That's why I love the baby steps -- we're getting there, I'm not sure I'll ever do the #18, but ...

Small changes/steps we are making NOW are:

Drink more water, and we have a filter at our house so filtered water is easily available.
Eat more raw foods and whole foods.
Eat more fruits and veggies.
Eat no refined white sugar. Especially me with having had cancer!! No sense in feeding my enemy.
Eat more whole grains and wheat instead of white flour. I have a bucket of wheat berries and I also have a way to grind it, so I just need to get with the program.
Find a good sandwich bread recipe and make our own bread/rolls.
Go for organic whenever possible. ($$$) Have you heard of the "The Dirty Dozen"? Start there.
Make homemade yogurt. It is definitely easy using this -- probably less expensive too.
Take supplements.
Keep making better choices -- one baby step at a time.

2009-09-30T09:55:00.000-06:00

White Chicken and Bean Chili -- From Darcy and Katie

1-2 large chicken breasts
1/2 C water or chicken broth
1 tsp. minced onion
1 tsp. garlic powder (or 2 garlic cloves, minced)
4 oz. can green chilies
4 C chicken broth
1-2 cans of Great Northern Beans, drained and rinsed
1-3 tsp. cumin (or chili seasoning)
1/8 tsp. crushed red pepper flakes
salt and pepper to taste
1 C frozen corn
dash parsley

Toppings:
shredded colby-jack cheese
sour cream
lime wedges
tortilla chips

Place chicken breast, water/broth, onion, and garlic in the crockpot (I took my chicken directly from the freezer and into the crockpot). Cook on high for 3-4 hours, or low for 5-6 hours. Remove chicken from crockpot and scoop out any visible fat from cooking. Take two forks and tear apart the chicken on a cutting board. Place shredded chicken back in the crock pot. Add the remaining broth, chilies, beans and spices and cook on low for 1-2 more hours. Add corn approximately 30 minutes before serving. Enjoy with your chosen toppings.

2009-09-30T09:18:00.000-06:00

Chicken Pot Pie - Adapted from Aida Mollenkamp

1 T butter
3 chicken tenders, cut into 1-inch cubes
2/3 C chopped carrots
2 T minced onion
12 oz. mushrooms, sliced (about 5 C)
1/4 C flour (whole wheat is fine)
1 C chicken broth
1 C milk
1 C peas (frozen), or mixed veggies
1 T chives, dried (or 1/4 C fresh)
1 tsp. parsley, dried (or 1/4 C fresh)
Crescent roll dough

Begin by melting the 1 T butter in a skillet over medium heat
Add in the chopped chicken and season with salt and pepper.
Cook until chicken is almost done, then add carrots, and onion. Saute for 2-3 minutes
Add mushrooms and cook until mushrooms have shriveled.

Then, sprinkle the flour over the veggies and stir to coat, cooking an additional 1-2 minutes.
Add chicken broth, stirring as you add.

Add in milk, again stirring to create a smooth mixture. Simmer on medium heat for 5 minutes, or until the mixture thickens up.

Remove the dish from the heat. Add in the peas and herbs and stir well.
Pour the mix into a greased 8x8 inch glass baking dish.
Then, cut apart the crescent roll dough and place it over the top.

If you'd rather roll it out over the mix, you can do that too, just be sure to cut slits to vent the pot pie.

Bake at 350 for 25-30 minutes until browned and bubbly. Let dish stand 5 minutes before serving.

2009-09-30T09:10:00.002-06:00

Vegetable Beef Soup - Snow White and Frog Prince

1 medium onion, chopped
1 medium potato, chopped into roughly 1/4 inch pieces
2 stalks of celery, sliced
1-2 C cubed beef
1-2 C frozen, mixed vegetables (carrots, corn, peas, greenbeans)
2-3 garlic cloves, minced
1-2 cans of stewed or diced tomatoes (we usually do 1 of each)
6-8 C of beef broth, low sodium
8oz of mushrooms, sliced
Basil, oregano, onion powder, pepper and salt, to taste

Saute onion and garlic with beef until beef cubes are almost cooked through. Heat broth, tomatoes, potatoes and celery to boiling and keep boiling for 10-15 minutes, until veggies begin to tenderize. Add spices to taste. Add beef, onions and garlic to the soup. Add frozen veggies to soup and reduce heat. Simmer and cook... the longer the better :)

2009-09-01T06:46:00.002-06:00

My Daily Supplements

If may seem huge -- but my body has been through much these last six months and it needs help in recovering and help building back healthy cells.

Juice Plus (Orchard Blend in the morning and Garden Blend in the evening)

Shaklee Nutriferon (twice daily)

Shaklee Vitamin C (1000mg at night)

Shaklee Carotomax (especially because of surgery)

Shaklee Vitalizer (I received this free, so I am trying it out for a month to see how I feel -- may just go with the Vita Lea -- still researching)

Shaklee Defend and Resist (to get us through the flu season)

B17 I grind up the raw apricots seeds and put them in some unsweetened applesauce. We can only purchase them this way, not in pill form. I get mine from Canada. I can't eat them whole. {shudder} They are terribly bitter, but the bitter the better.

In doing research we have found that most over the counter vitamins are just full of tar and things you do not want in your system. Shaklee was the answer. It was amazing how the Lord put people in our lives to show us what I needed. From the B17, the Juice Plus and the Shaklee. We decided we'd better pay close attention! I am a distributor if you are interested in more information. It was the cheapest way to purchase them.

2007-07-05T11:21:00.001-06:00

I am down 8lbs since I started trying to lose. I'll still like to lose 12 more minimum.

It's been a struggle, but at least its coming off. Slowly.

The 4th was yesterday, so I did NOT step on the scale this morning. Why put a damper on the day?

2007-07-05T11:21:00.000-06:00

Billy's Vanilla, Vanilla Cupcakes

Makes about 30 cupcakes
1 3/4 cups cake flour, not self-rising
1 1/4 cups unbleached all-purpose flour
2 cups sugar
1 tablespoon baking powder
3/4 teaspoon salt
1 cup (2 sticks) unsalted butter, cut into 1-inch cubes
4 large eggs
1 cup whole milk
1 teaspoon pure vanilla extract

1. Preheat oven to 325°. Line cupcake pans with paper liners; set aside. In the bowl of an electric mixer fitted with the paddle attachment, combine flours, sugar, baking powder, and salt; mix on low speed until combined. Add butter, mixing until just coated with flour.

2. In a large glass measuring cup, whisk together eggs, milk, and vanilla. With mixer on medium speed, add wet ingredients in 3 parts, scraping down sides of bowl before each addition; beat until ingredients are incorporated but do not overbeat.

3. Divide batter evenly among liners, filling about two-thirds full. Bake, rotating pan halfway through, until a cake tester inserted in the center comes out clean, 17 to 20 minutes.

4. Transfer to a wire rack to cool completely. Repeat process with remaining batter. Once cupcakes have cooled, use a small offset spatula to frost tops of each cupcake. Decorate with sprinkles, if desired. Serve at room temperature.

Billy's Vanilla Buttercream

Colored sprinkles, for decorating (optional)
Makes enough for 30 cupcakes

1 cup (2 sticks) unsalted butter, room temperature
6 to 8 cups confectioners' sugar
1/2 cup milk
1 teaspoon pure vanilla extract

1. In the bowl of an electric mixer fitted with the paddle attachment, cream butter until smooth and creamy, 2 to 3 minutes. With mixer on low speed, add 6 cups sugar, milk, and vanilla; mix until light and fluffy. If necessary, gradually add remaining 2 cups sugar to reach desired consistency.

Enjoy!

2007-06-15T19:44:00.000-06:00

Down a bit more ...(about 2.5) total loss since starting has been 6.5 pounds. I didn't do so well one week, and blew my loss.

Not bad -- not great either! But I am thankful that it is coming off and my clothes are looser.

Going to share some light frozen/smoothie drink makeovers, courtesy of Hungry Girl. Love the newsletters from them -- always something good!

2007-06-15T07:55:00.000-06:00

Frozen Drinks/Smoothies on the light side

(I use the fat free plus milk from Kroger/Dillons)

Vanillalicious Cafe Freeze -

Ingredients:
5 oz. light vanilla soymilk**
3 tsp. Fat Free French Vanilla Coffee-mate powder; dissolved in 1 oz. warm water
1 flat tsp. instant coffee
1 oz. Torani Sugar Free Vanilla Syrup
3 packets Splenda
1 cup ice; crushed
2 tbsp. Fat Free Reddi-wip

Directions: Place all of the ingredients in blender, except for the Reddi-wip. Blend on high speed until well blended. Pour into a tall glass, and finish off with whipped topping. A vanilla dream!

HG's Frozen Fudge Chip Freeze

Ingredients:
1 packet diet hot chocolate mix, dissolved in 4 oz warm water
1 Tbsp sugar free chocolate syrup
2 oz. light vanilla soy milk
3 Splenda packets
1 Tbsp of mini chocolate chips
7-8 ice cubes
Fat Free Reddi-Wip

Directions:
Place dissolved cocoa, chocolate syrup, Splenda, chips, soy milk and ice in a blender. Blend on high speed for 30-45 seconds. Pour into an attractive cup and top with a little Fat Free Reddi-Wip. Enjoy!

HG's Cookie-rific Ice Cream Freeze

Ingredients:
1/4 cup Dreyer's Slow Churned Light, Vanilla
5oz. 8th Continent Light Vanilla Soy Milk
1/2 pack of 100 Calorie Packs Oreo Thin Crisps
2 Splenda packets1 cup of ice
1 tsp. Coffee-Mate Fat Free French Vanilla Non-Dairy Creamer powder (dissolved in a small amount of warm water)

Directions:
Place all ingredients in blender. Blend on high for 45-60 seconds. Pour and enjoy. Mmmmmm!

HG's Banana Cream Pie Bonanaza!

Ingredients:
1/3 cup light vanilla soy milk
1/3 container of Yoplait Light Vanilla Yogurt
½ medium banana (frozen, cut into pieces)
3 packets Splenda
2 oz. water
1 tsp. Fat Free Vanilla Coffee-mate creamer (powder)
¼ bag Nabisco 100 Calorie Packs, Honey Maid Cinnamon Thin Crisps (crushed)
6-8 ice cubes
2 Tbsp. FF Cool Whip or one serving of FF Reddi-Wip

Directions:
Place soy milk, yogurt, banana, Splenda, water, creamer (dissolved in 1 oz. water), half of your crushed thin crisps, and ice in blender. Blend on highest speed for 30-45 seconds. If you don't have a powerful blender, you may want to add the ice slowly, to make sure it crushes properly. Your smoothie is ready when it's at your desired consistency. Pour into a tall, pretty glass. Top with whipped topping. Sprinkle remaining cinnamon thin crisps on top.

HG's Apple Pie in the Sky Smoothie

Ingredients:
1/3 cup light vanilla soy milk
1/2 container Yoplait Light, Apple Turnover
1/3 container Motts Healthy Harvest Apple Sauce (NSA)
3 packets Splenda
2 oz Water
1 tsp. sugar free cinnamon sugar (or 1/4 tsp. plain cinnamon)
1 tsp. Fat Free Vanilla Coffee-mate creamer (powder)
¼ bag Nabisco 100 Calorie Packs, Honey Maid Cinnamon Thin Crisps (crushed)
6-8 ice cubes
2 Tbsp. FF Cool Whip or 1 serving of FF Reddi-Wip

Directions:
Place soy milk, yogurt, apple sauce, Splenda, water, cinnamon sugar (or cinnamon), creamer (dissolved in 1 oz. water), half of your crushed thin crisps and ice in blender. Blend on highest speed for 30-45 seconds, or until fully blended. Pour into a tall, attractive glass. Top with your desired whipped topping and sprinkle remaining crisps on top. Drink up!

2007-06-09T09:48:00.000-06:00

Still down 4 pounds ... but haven't been that commited. It has been very busy at work, at home and at church. My skirts feel looser though, but I still want to lose 15 more pounds!

Vacation Bible School starts next week and I have quite a bit to get done. It's all good!

I made Lowfat version of Starbucks Banana Pound Cake this morning -- I also used 1/2 whole wheat and 1/2 unbleached. It smells so good. But I am going to try and eat only at meal times, and not like a horse and graze!

Sorry for not checking in -- but I am sending good weight loss prayers heavenward!

2007-05-18T06:24:00.000-06:00

-1 pound and Low Fat Pasta Salad Recipe

I did the "forbidden" well not really and weighed myself again yesterday. I dropped another pound! I am excited! I weighed again this morning and it was the same. I am thankful for that!

Its probably all this moving we are doing at work. They built a brand new college facility and its huge and we "get" to move and pack. How fun is that? {eyeroll} Its actually been good for my health apparently! A co-worker and I share the same office -- and pray for me -- I really don't want to get a bad attitude -- but I could use some help packing. Ya know? I'll leave it at that and try to keep the attitude that I was hired to do a job and will do it unto the Lord.

Ok -- deep breath!

I wanted to share my Low-Fat Pasta Salad Recipe. Its really good and just in time for the holiday weekend coming up. Feel free to leave out the olives but I indulge for the salad.

Michelle’s Pasta Salad

1 16oz. package garden rotini (I like Martha Gooch best)
1 bottle Fat Free Zesty Italian salad dressing (I use Kroger brand)
½ cup chopped red onion
2 Roma tomatoes, diced
1/2 cucumber, peeled and diced
1 package frozen Kroger Mexican Blend Vegetables
(it has broccoli, cauliflower, red pepper corn, kidney beans etc)
1 small can sliced black olives
Salt and pepper to taste

Cook pasta according to package directions -- leaving it a bit al dente. Drain pasta and allow hot water to collect in another bowl. Rinse pasta with cold water to chill quickly and drain well.

Meanwhile put onions and frozen veggies in the hot water from the pasta and let sit for a few minutes to soften onions and vegetables. Drain well.

Combine all ingredients – you will not use the entire bottle of Italian dressing in the beginning, but after cooling in the fridge for a few hours, go ahead and add the rest and stir well.
I think in the beginning it soaks up a bunch.

2007-05-16T07:32:00.000-06:00

-2 pounds

Its been a busy week -- so I weighed in this morning and I am down 2 lbs.

This is NOT unusual for me -- its whether it stays that way and goes down another 2 lbs after this week is over! {sigh}

That is my struggle ... I have been much more active this week and I am going to try and continue to do so. I do pretty well on the kinds of food I eat -- I just need to watch the AMOUNT.

I wanted a turkey sub from Subway for Mother's Day. I don't like to go out because restaurants are so crowded! My daughter brought me one -- and I only ate half. (In the past I have eaten the entire thing!) GASP! Come on, admit it you are guilty too! LOL!

I ALWAYS get turkey and all the vegetables, usually do mustard and lite mayo. Yum! I love the vegetables that is the best part!

How did you all do? Off to visit ....

2007-05-08T06:49:00.000-06:00

May Day Challenge Begins!

Today is the day! And would you believe I remembered all week and then totally forgot about this! I did get a photo of me -- my husband was actually taking me with my horse and I told him to skip the body, but ... he didn't.

I weighed myself this morning, I know they say you shouldn't weigh yourself every day -- but I do. Does anyone else that weighs daily have a fluctuating weight of 3 lbs? And, uh, its not that time of the month. {sorry!}

My short weight loss story: In 1992 after the birth of my youngest child -- I weighed too much! I'll be honest, since I'm not at that weight today. I weighed in at a whopping 183 lbs. I am 5'8" tall.
I began a job that involved a lot of walking, and lost 20 lbs with that. I think that "boost" helped. I wanted to lose more, so I began a fat free diet and over the next few months, lost another 30 lbs. I did weigh on Friday mornings only. So, I was down to about 133/134. I did reach my high school weight of 129 once -- but my mom was pretty ill at the time and that probably contributed to it.

I kept the weight totally off -- but then in 2002 it started to creep back on. I think many things contributed to it -- lack of movement and then lazy about what I ate. After I gained back 20 lbs -- I realized -- Uh oh! This is not working. I then began a sporadic way of eating -- and I believe my body couldn't figure out if it was starving itself or not -- and for the last year -- I have STRUGGLED to lose weight. I'll lose a few, then it will come back. Its been a vicious cycle and very discouraging. I lost 12 lbs in 2006 but 7 of those are back.

About a month or so ago, I decided to get with the program. I think the hardest part is actually eating on a schedule. My husband says that is the main key -- and then eating healthy foods. I've managed to lose a few more, but have been back and forth on the scale this week. Ugh!!

I would like to lose 20 lbs. I am 41 years old, I do NOT need to be a size 6. It would be nice, but to be honest, I'd probably look sick.

Here's what I'm doing:

Walk for one hour at least 5 times a week. At least. Its been raining here -- and thankfully none today so hopefully I can get on the band wagon and walk this evening.

Eat 3 healthy (smaller portion than normal!) meals a day with 2-3 healthy snacks. (fruit or veggies/popcorn) I've seen results when I do eat correctly.

I just need a boost I think -- and not sure how to achieve that?

Advice is more than welcome..

So let the loss begin. We can do this.

2007-05-06T15:50:00.000-06:00

Savory Chicken Salad

1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tablespoon honey mustard
1/4 teaspoon celery salt
1/4 teaspoon ground pepper
1/4 teaspoon onion powder
3 cups diced, cooked chicken
1 1/2 cups seedless green grapes, halved
1 cup chopped celery
3/4 cup scallions, including the tops, sliced
1/4 cup almonds, chopped and toasted (in original recipe, I don't use)

In a large bowl, combined the mayo, sour cream, mustard, celery salt, pepper, and onion powder; mix well. Add the chicken, grapes, celery, and scallions; toss until well mixed. Stir in almonds, if using, before serving.

This the best chicken salad, I have ever had. You can even leave out the grapes and its still yummy and low in fat!

2007-05-02T11:25:00.000-06:00

Chocolate Oreo Cake

Servings - 16
WW Points - 4

Ingredients:
1 pkg. Devil's Food flavor cake mix
12 oz. diet soda
2 egg whites

Filling:
4 oz. fat free cream cheese
1/4 cup sugar
1 cup Cool Whip Free
6 reduced fat Oreo cookies, coarsely crushed

Glaze:
2 squares semi-sweet baking chocolate
2 Tbsp. light margarine

Directions:
Preheat oven to 350 degrees. Spray two 9 inch round cake pans with non-stick cooking spray.

In a large mixing bowl, combine cake mix, diet soda and egg whites. With an electric mixer, beat on low speed for 1 minute. Beat on medium speed for 2 minutes. Divide mixture evenly between the two cake pans. Bake for about 26 minutes or until a toothpick inserted in the center of cake comes out clean. Remove from oven and allow to cool in pan for 10 minutes. Turn out of pans and cool completely on wire rack.

To make filling, combine cream cheese and sugar. Beat on medium speed with an electric mixture until well blended. Fold in Cool Whip and cookies.

Place cake layer on serving plate top-side down. Spread evenly with cream cheese mixture. Place second cake layer on top.

To make glaze, place baking chocolate in a microwave safe bowl and microwave on high for 1 to 2 minutes, stirring every 30 seconds. Blend in margarine. Allow to sit for about 5 minutes for mixture to thicken slightly.

Spoon glaze over top of cake and serve. Refrigerate any remaining cake.

2007-05-01T16:42:00.000-06:00

Recipe: Devin Alexander's Cinnabon: Classic Cinnamon Roll

Saves: 371 calories, 26 g fat, 5 g sat. fat

You could tell that these were lowfat but they were still yummy!! I borrowed the book from the library but the recipe is posted on the internet. Its a few pages long, so just click the title of this message. I used my bread machine to mix the dough and it came out fine.

My husband says, "I have never had a bad cinnamon roll, some are just better than others!" He loves cinnamon rolls so I made these for him. They are gone. You can see from the photos they came out really good! I ended up making a pan and a half.

2007-05-01T06:30:00.000-06:00

Homemade Bagels

Ingredients

1 1/2 cups warm water (112-115 degrees F)
2 tablespoons dry yeast
3 tablespoons sugar
1 tablespoon salt
4 1/4 cups bread flour
8 cups of water, for boiling
1 egg white, lightly beaten
1 tablespoon water

Instructions:
1. In a small bowl, mix yeast, sugar and warm water together and let stand 3 minutes.
2. Mix 2 cups of flour with the salt in a large bowl; then add the yeast mixture. Stir until combined and slowly mix in the rest of the flour.
3. Knead dough on a floured surface for 5 minutes, adding additional flour if necessary. Dough should be fairly smooth and somewhat firm. Place dough in a greased bowl, cover and let rise until double.
4. Punch dough down (if making cinnamon raisin bagels, add the cinnamon and raisins now -- knead just enough to swirl the cinnamon through the dough). Divide and shape into 12 balls. Allow to rest for 5 minutes.
5. Bring 2 quarts of water to boil. Make a hole in each ball of dough and pull open about 2 inches, making a bagel shape. Place the shaped dough onto a cookie sheet and cover for 10 minutes.
6. Preheat oven to 350 degrees. Drop 2 or 3 bagels at a time into the boiling water for about 45 seconds, turning each once.
7. Drain cooked bagels on a wire rack. Mix egg white and water; brush tops with egg white mixture and top with optional toppings, if using. Place bagels on greased baking sheets.
8. Bake at 350 degrees for 35 minutes, turning once half-way through baking. (If making plain bagels, you can flip the bagels; otherwise, just rotate.) Bagels will be lightly browned and shiny.

Notes: I have made these numerous times with much success. I have also made the dough in one of my yard sale bread machines and it turned out fine. I have found that when you are forming the balls, make them as smooth as possible prior to putting the holes in the dough.

I am going to make Banana Nut Bagels and Honey Wheat bagels tonight. I will post recipes if they are a success!

One of the best things about this recipe is that there is no added fat -- so fat count is basically nil.