NATIONAL CHICKEN CORDON BLEU DAY

TL 4-4 NATIONAL CHICKEN CORDON BLEU DAY

As you have undoubtedly noticed, I enjoy the “foodie” holidays!  If I was at a healthy weight, I could enjoy these days with wild abandon…  however, I have to put on the brakes when it comes to making the high-fat, high-carbohydrate versions of these dishes.  Fortunately, I’m usually able to do a little research and come up with a recipe even I can make without feeling guilty!

Here is a healthy recipe that takes hundreds of calories, fat grams and sodium milligrams out – but has all the great flavor of the original.  It goes from over 700 calories to under 300.  The original recipe has nearly 50g of fat!  Our recipe has just 10g of fat.  And instead of a whopping 850mg of sodium, we’ll have just 500mg.

Prep time – 30 min.

Makes 6 servings

CHICKEN CORDON BLEU

6 boneless skinless chicken breast halves (4 oz. each)

1/4 tsp. salt

1/4 tsp. pepper

6 slices deli ham

3 slices aged Swiss cheese, halved

1 cup panko (Japanese bread crumbs)

Cooking spray

sauce

2 Tbsp. all-purpose flour

1 cup 2% milk

1/2 cup dry white wine

1/3 cup finely shredded Swiss cheese

1/4 tsp. salt

1/8 tsp. pepper

  1. Preheat oven to 375 degrees.  Sprinkle chicken with salt and pepper; arrange in a greased 9×13″ baking dish.
  2. Top each with 1 slice ham and 1/2 slice cheese, folding ham in half and covering chicken as much as possible.  Sprinkle with bread crumbs.  Carefully spritz crumbs with cooking spray, keeping crumbs in place.  Bake 15-20 minutes or until golden brown and a thermometer inserted in chicken reads 165 degrees.
  3. For sauce, in a small saucepan, whisk flour and milk until smooth.  Bring sauce to a boil, stirring constantly; cook and stir 1-2 minutes or until thickened.
  4. Reduce to medium heat.  Stir in wine and shredded cheese; cook and stir 2-3 minutes or until cheese is melted and sauce is thickened and bubbly.  Stir in salt and pepper.  Keep warm over low heat until ready to serve.  Serve sauce with chicken.

Per serving:

285 calories, 9g fat (4g sat. fat), 89mg chol., 490mg sodium, 12g. carb, trace fiber, 33g pro.

Diabetic Exchanges:

4 lean meat, 1 starch

I hope this encourages you to celebrate around the dinner table with your family tonight!  🙂

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NATIONAL KREME FILLED DONUT DAY

TL 9-14 NATIONAL KREME FILLED DONUT DAY

I asked my group, A Second Helping of Wellness…  with a Dash of Humor & a Pinch of Faith:  What is your favorite flavor of Kreme filled donut? 

One person said whipped cream and everyone else said Boston cream!  Am I the only one who wonders what the difference is between Boston cream and Bavarian cream?

Also known as Crème Bavaroise or simply Bavarois, Bavarian cream is a dessert that is flavoured with liqueur and thickened with gelatine or isinglass. It is a classic dessert that is rumoured to have been invented by chef Marie-Antoine Carême. It is said to have been named thus in the name of a distinguished visiting Bavarian, such as a Wittelsbach in the 19th century.

Bavarian cream consists of heavy cream, gelatin, sugar, vanilla bean, whipped cream and eggs.  Boston cream donuts are a round, solid, yeast risen donut with chocolate frosting and a creamy vanilla flavored custard filling!  It’s like eating a mini Boston cream pie!

The Boston cream donut was designated the official donut of Massachusetts in 2003, after the Boston cream pie itself was chosen as the state dessert in 1996.

I know some of you want a healthier alternative to the traditional donut!  I found a link for you to look at.  Hey – I’m in that canoe too – so I understand where you’re comin’ from.

http://www.healthfulpursuit.com/2014/02/boston-cream-donuts-gluten-free-paleo/

Now for the rest of society…  Krispy Kreme and Dunkin’ Donuts both have amazing Boston Cream Donuts – I won’t lie. 

https://www.krispykreme.com/menu/doughnuts

http://www.dunkindonuts.com/content/dunkindonuts/en/menu/food/bakery/donuts/donuts.html?DRP_FLAVOR=Boston%20Kreme%20Donut

We have a local mom & pop donut shop here in Wichita that makes very good cream donuts – and they seem to be bigger on crunch and smaller on sugar, which pleases my palette very much.  I don’t eat much sugar, so a little bit goes a long way!

https://youtu.be/q3GUNWz0J4M

Whether you decide to make the healthy version of cream filled donuts or snag one that is not so healthy, don’t forget the coffee to dunk it in!

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (15)

So…  am I the only one who wants to know how LITTLE exercise I can do and still see results???  Hey, I’m just being honest.  I wish I enjoyed exercise, but the fact is, I really do not like it.  I’ve tried everything to try to “distract” myself from the task at hand (TV, music, etc.) – but the fact remains that I really don’t want to do it.

I read something that made me so very happy!  Apparently, a Scottish study found that just 10 minutes of leisurely cycling with two 20-second bursts of hard pedaling, done three times a week is equal to a quality workout!

Is it too good to be true?  You can bet I’ll try it and hope for fabulous results.  Feel free to join me!

Sometimes I get bored with the bike – so I go bowling.  I burn 237 calories per hour (if I stay away from the snack bar) – yikes!  :-/

Eating habits still count as well.  If you can find some blue plates (they are not easy to find here in Wichita) that would be great.  Why?  Psychologically, blue does not stimulate the senses – or make us think we need to eat more.

The happiest plate is not the one that is empty – it’s the one that is filled wisely.  Most of the plate should have green on it (i.e. broccoli), then a protein source (i.e. beef, chicken).  You can have a bit of complex carbohydrate, such as 1/4 baked potato with that, but if I can skip it, I do.  I’ve learned to enjoy veggies, fruits, beans and nuts.

I learned that skipping meals just makes you binge at some point.  It’s best to just eat all three meals and be smart about portions.

Have you ever kept a food journal?  I didn’t used to, but sometimes it helps because I catch triggers that make me want to fall off the diet wagon.  I can thwart the urge to sabotage my efforts and be successful.

If you have a choice between eating out and brown-bagging – pack your own lunch.  It’s a matter of control.  For example, I like the Arby’s Turkey & Swiss sandwich, but they use mayo on them, which adds about 100 calories that I can do without.  I can get similar ingredients and make my own – but hold the mayo.  I think the bread I use is probably fewer calories than the bread they use too (certainly lower in carbohydrates).

I’ve learned to swap ice cream for yogurt.  It’s going to sound weird, but I am hooked on Dannon Light & Fit 80 calorie yogurt.  All of the flavors are delicious – no lie.  Some of them are fruit, but others are dessert flavors like Boston Cream Pie and Toasted Coconut Vanilla.

Heart disease is the number one health risk for women – and a major complication of type 2 diabetes.  I have to make some small changes in my daily diet and exercise routine.  I’ve also learned that it’s okay to laugh more and stress less.

I’m thankful that with a few baby steps, this diet thing seems to be working well.  🙂

 

 

 

 

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (18)

When I get up in the morning, I don’t think about all the things that are going to happen, whether it’s good or bad.  I say to myself, “This is going to be the best day of my life.  – Tao Porchon-Lynch

DROWNING IN ABUNDANCE

Today I felt fat.  Some of you know what I’m talking about.  None of my clothes fit quite right and when I looked in the full-length mirror, I looked fat.

On the up side, I had an extremely good hair day.  When the cashier at my favorite restaurant complimented my hair style today, I can’t even begin to tell you how much that lifted my spirits – but I digress…

When you have a “fat day”, it affects your mental health, your mannerisms, your attitude toward others and you are literally your own worst enemy.  Am I right?  Yes, I am – thank you.

I spent the entire morning telling God how I wished I was in someone else’s body – anyone else’s body!  I complained about being too short and suggested that if He had made me taller, this weight issue would no longer be – well – an issue.  Have you ever made such suggestions to the creator of the universe?

Let me tell you – when you gripe and complain to God, you may think that He just listens without any reply.  I guess He knew that I needed a major attitude adjustment today – and He gave it to me.

After I finished breakfast and left the restaurant, I headed home as usual.  It was a nice day, so hubby and I decided to drive around and go to a few estate sales.

I love vintage clothing and if I find my size at estate sales I buy it.  At the first sale, I found size 5x.  Well…  I asked the lady in charge if there were any smaller sizes and she told me that these were the clothes that she used to wear – and she is in a 2x now.  It was as if God was asking, “Linda, are you paying attention?”  I walked into one of the bedrooms where there were no other people – looked up and said, “Yes, Lord – I’m paying attention.”

Estate sale number two.  God had softened my heart and got my attention – but He was far from finished.  This house was in a completely different part of town, but there were some beautiful clothes for sale.  A pretty pink dress caught my eye.  I looked at the size – you guessed it – it was a 4x.  Again I inquired about the clothing.  I heard about another successful weight loss.  That lady is now wearing a size 18.

God seemed to impress upon me that if women wearing those sizes could lose weight, I can too.  Again, I found a quiet place where I was alone – I looked up – raised my hands and thanked God for encouraging me as only He can.

We moved on to the third and final sale.  I couldn’t wait to see what lesson was waiting there.  I was grinning from ear to ear as I walked back to the bedroom to look in the closet.  It was as though I knew what I would find!  I was not disappointed because God doesn’t leave any lesson unfinished.  Once He starts to teach you a lesson – He teaches it to the end!  You may as well just hang on and enjoy the class!

I was almost laughing by the time I reached the clothes closet.  The clothing wasn’t funny but the lesson was cracking me up!  God was showing me what HE can do if I will just ask…  how do I know that???

At the third sale, not only were the clothes size 5x, but on a table beside the closet was a collection of books.  One of them was a book I’m quite familiar with called “The Weigh Down Diet”.  Written by Gwen Shamblin, it’s a book that reminds us that God provides us with more than enough, but it’s up to us to make a conscious decision about how much is enough and how much is too much.  She encourages us to eat only the most choice bites and leave the rest.  She reminds us that it’s not a bad thing to feel hunger before eating.  We are supposed to feel true hunger before we eat.  The first few bites always taste the best – when it doesn’t taste as good, it’s probably because we are no longer hungry and it’s time to stop eating.

God seemed to say, “Now you understand, don’t you?”

I said, “Yes, Lord – I sure do.” 

I forgot that His provision of food for me is so abundant – and it’s up to me to know when I’m consuming too much.  It isn’t God’s fault for making me too short – but my fault for not knowing when to stop eating.  From this moment on, I only want what I need.  I no longer need what I want.  I know the difference – now I remember. 

Thank You, God, for Your lessons.  🙂

 

 

ICE CREAM FOR BREAKFAST DAY

TL 2-7 ICE CREAM FOR BREAKFAST DAY

ICE CREAM FOR BREAKFAST

Are you feeling rebellious today???  How about some ice cream for breakfast???

Today is ICE CREAM FOR BREAKFAST DAY!!!  Just for today you can break the traditional oatmeal and egg routine and have some ice cream instead.

Without ice cream, there would be darkness and chaos.  – Don Kardong

How about a little Rocky Road with your java this morning – or maybe some coffee flavored ice cream?  I like the idea of having a little paper umbrella stuck in it too – just to make it official – this is a breakfast party!!!

I can’t think of a slogan…  hmm.  Oh well – the point is to eat your favorite ice cream – in a pretty bowl with a paper umbrella in it – for breakfast – today.

Yes, tomorrow you have to go back to the oatmeal and egg breakfast rut.  But that’s tomorrow, right???

I have a “carpe diem” mug and, truthfully, at six in the morning the words do not make me want to seize the day. They make me want to slap a dead poet.  – Joanne Sherman

I have a small confession to make.  I’ve actually put a dollop of low-fat, no sugar vanilla ice milk in my morning coffee on occasion.  It’s not something I do every day, but there are times when you just need a little extra push in the morning – know what I mean?  Sometimes it takes more than fat-free half and half in the coffee to get me motivated.

If you need more information or want to join a growing number of fans, check out the facebook page:

https://www.facebook.com/eaticecreamforbreakfast

I’m not the only one who indulges in ice cream before ten in the morning.

I’ve been eating dark chocolate ice cream for breakfast for as long as I can remember. I don’t see it as different from having a cup of coffee. The flavors keep getting darker and darker, which I love. Double Rainbow has one called Ultra Chocolate; you can just imagine how delicious that is. And Three Twins, I like their Bittersweet Chocolate. Sugar cones are my thing.  – Nancy Pelosi

I would caution other diabetics to read labels and use common sense about portions.  We can partake if we’re smart about it.

So what are you waiting for???  Find the prettiest dish you own and a little paper umbrella – and indulge in your favorite ice cream…  for breakfast today!