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Archive for the ‘Make this’ Category

How to be Manly on a Diet

Can you really maintain your manly credibility on a diet? I will testify to the fact that if you truly strive to eat healthy, the legitimacy of you Y chromosome will take a few shots. Don’t believe me?  Ok, next time you go out with the guys, order the fresh green salad with salmon and low fat dressing on the side with a glass of ice water……….that’s what I thought.

So how do you try to lose weight while still maintaining your masculinity? Here a few things that worked for me.

Talk up your testosterone:

First thing you have to do is make it publicly known to your friends that you care about what you put into your body. You’re going to want to address this as a performance issue; every man can get behind this. Whatever your cup of tea is:  weightlifting, running, triathlons, martial arts or vinasea yoga, let people know what your goal is and that a proper diet is pivotal to your success. This brings forth manly thoughts of determination and desire to be physical, which will strike a chord with every guy and they will get behind you.

Having a Drink:

Next comes the booze.  There is nothing wrong with ordering a light beer and water; this way you are still having a drink and hydrating to go with it. Or, volunteer to be the designated driver.  Trust me, this will make you popular. One great excuse for passing up the booze Friday or Saturday night is having a planned athletic event the next morning. For me, it’s a race because I still consider myself a runner despite everything else I do.  Not a runner?  No problem!  Tell your friends that you’re maxing out on bench in the morning; trust me, they will buy into that.

Football Sunday:

This is a problem I encounter a lot; friends invite me over to their house for a day of football or just a cook out, but they don’t follow my regiment when it comes to food. Everything bacon wrapped, extra cheese, beer, fried, ranched covered is what is served to me. First, I try to bring a dish, not just an appetizer but something that will count as real food. On top of that, I make it something that’s actually good.  There is no way you’re reaching over the extra large pizza for goat cheese salad. Try my healthy pizza recipe or make it a pasta salad and chalk it up to carbo loading. The next trick, and probably the best, is to host the party at your own house. It’s your turf, your food and so you can just provide all the crap that they want and make your own food to suit your needs. Couple that with my other techniques listed above and you maintain your man credibility.

Let me know how it goes this week!

-Kevin

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Healthy SuperBowl Recipes

So, it’s that time of year again; time for chicken wings, chips and dip, pigs in a blanket and tons of beer! Happy Super Bowl! Unfortunately, this is definitely not the best time to be on a diet. You probably have a great superbowl party to go to this weekend, but you know you’ll be tempted by all the delicious treats. Most of us end up eating hundreds to thousands of extra calories in this setting. When you’re with friends, you’re distracted and continue to eat even after you’re full, especially because the treats will be out all afternoon.

Instead of throwing in the towel and ruining your healthy habits for the week, why not bring some healthier options with you to the party? This way, you still get to eat great food, and no one will give you a hard time. For some additional tips about how to manly on a diet, check out this great post Kevin wrote a few weeks ago.

We looked around and found some recipes that we thought looked delicious and then tried them out ourselves.

First up, oven baken onion rings. We loved this recipe! They don’t taste exactly like onion rings from outback, but they were awesome. The recipe is a little time consuming and a bit messy, but absolutely worth it!

Ingredients

  • 2 medium yellow onions
  • 3/4 cup all-purpose flour
  • 2 teaspoons baking powder
  • 3 large eggs
  • 1 1/2 cups fine dry breadcrumbs, preferably whole-wheat
  • 1 tablespoon seasoning blend, such as Cajun, jerk or Old Bay
  • Olive oil or canola oil cooking spray

Preparation

  1. Position racks in upper and lower thirds of oven; preheat to 450°F. Coat 2 large rimmed baking sheets with cooking spray.
  2. Cut off both ends of each onion and peel. Slice into 1/2-inch-thick slices; separate into rings. (Discard the smallest rings or reserve for another use.) Place the rings in a medium bowl; cover with cold water.
  3. Combine flour and baking powder in a shallow dish. Lightly beat eggs in another shallow dish. Combine breadcrumbs and seasoning in a third shallow dish. Working with one ring at time, remove from the water, letting any excess drip off. Coat in flour, shaking off any excess. Dip in egg and let any excess drip off. Then coat in the breadcrumb mixture, shaking off any excess. Place on the prepared baking sheets. Generously coat the onion rings with cooking spray.
  4. Bake for 10 minutes. Turn each onion ring over and return to the oven, switching the positions of the baking sheets. Continue baking until brown and very crispy, 8 to 10 minutes more.

 1 serving is 6-7 rings. Each serving has 175 calories and 3 grams of fat

Next, we made a healthy 7 layer bean dip. Kevin could not stop eating this one! We highly recommend it!

Ingredients

  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)

 

Preparation

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

1 serving is 1/2 cup of dip. 146 calories and 7 grams of fat per serving.

Finally we made twice baked sweet potatoes. The recipe is pretty easy and calls for you just to make them in the microwave. If you’re feeling fancy, you could put them in the oven as well.

Ingredients

  • 2 medium sweet potatoes (8 to 10 ounces each)
  • 3 ouncesCanadian bacon, diced
  • 2 tablespoonsreduced-fat sour cream
  • 3 teaspoonschopped fresh chives
  • 2 tablespoonsshredded reduced-fat sharp cheddar cheese

Preparation

Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives.

Each potato has 340 calories and 6 grams of fat.

These recipes were found on eatingwell.com and health.com

Enjoy! Let us know if you like them!

-Sara

Make This, Don’t Buy That: Breakfast Tacos

In this week’s installment of Make This, Don’t Buy that I have decided to take on south Texas’s favorite morning treat, the breakfast taco. Now, some of you reading this are going to question the validity of having a taco for breakfast, but rest assured this item is everything you want in a breakfast. Fast, delicious, filling and AWSOME! Unfortunately, if you buy it from your local gas station, it also comes with a high fat and calorie count….. not something you want to hear. So I have come up with my own recipe and I actually eat this for breakfast every morning, Enjoy!

 

 

Ingredients:

1 low fat flour tortilla

1 egg and 1 egg white

2oz of low fat queso

1 strip of turkey bacon

I tbl spoon of pico de gallo or hot sauce

 

Directions:

Scramble eggs in pan, place cheese on tortilla and top with the turkey bacon and salsa. ENJOY!!

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