Saturday, February 23, 2013

Ham egg cups

So I have been seeing things like this all over the net and I have been meaning to try them out. Well last week I made a batch and really liked them so I tweaked it a little this week and made another batch.

Uploaded from the Photobucket iPhone App

I use Quick eggs from Trader Joe's which is just egg whites that are coloured yellow. But you can use whole eggs or plain egg whites, it's up to you. I don't eat too many yolks because of my cholesterol.

Uploaded from the Photobucket iPhone App

Ingredients:

1 1/4 cup Quick eggs (or 6 eggs)
6 thin slices ham or any other lunch meat
finely chopped onion & red bell pepper (only a small amount)
spray oil
salt & pepper to taste.

Preheat oven to 350. Spray your muffin tray, I use the 6 muffin one so I don't make too many. Then line with the ham.

Uploaded from the Photobucket iPhone App

Sauté the onions and bell peppers in a non stick pan with a small amount of spray oil.

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Pour eggs into cups making sure its inside the ham. If some leaks out, it's fine as the spray oil won't allow it to stick. Leave room to add veggies. Then top up if needed. Add salt and pepper to taste.

Other things you can add: chopped up mushrooms, cheese, chives, tomato. The choices are endless!

Uploaded from the Photobucket iPhone App

Bake in oven for 25 minutes or until egg is cooked through. You can eat them hot or cold! Mine worked out to be 40 calories each.

Enjoy!

Wednesday, February 20, 2013

Slow Cooker chicken salsa

As promised here is my very simple and easy and YUMMY chicken salsa recipe:

Uploaded from the Photobucket iPhone App

Now my amounts for the chicken changes each time but it's usually around 600g.

600g (roughly) chicken breast or tenderloins
jar of salsa (I use the big ones from Aldi)
250g frozen corn kernals
250g cooked black beans (you can used canned but I make my own to lower the sodium)
1 packet taco seasoning.

Put all ingredients into the slow cooker and cook on low all day, at least 8 hours.

About 1-2 hours before dinner time, shred the chicken up with 2 forks.

You can have it inside tacos, hard or soft, with the usual toppings.

Or as a salad with lettuce, tomato, shredded cheese, sour cream and guacamole.

Uploaded from the Photobucket iPhone App

Or roll it up into enchiladas. I used the Aldi low card flatbread cut in half, topped with salsa and cheese:

Uploaded from the Photobucket iPhone App

The best way to work out the calories is to enter all the ingredients into My Fitness Pal as a recipe. Then once it's finished cooking workout how many servings you want out of it, then weigh the whole amount, then divide that by how many servings and you will have the serving size. Weigh your serving out and you are set!

Enjoy!

Saturday, February 16, 2013

Last few food diaries

Smack me! I haven't been posting these! Grrr! So I am catching up!

Wednesday 13th February

Breakfast:

Uploaded from the Photobucket iPhone App

1 x banana - 80 calories
coffee with SF hazelnut creamer - 60 calories
prenatal vitamin

Total - 140 calories

Lunch:

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1 Luna bar - 190 calories

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1 WW string cheese - 50 calories
56g smoked ham - 60 calories
1 boiled egg - 70 calories
strawberries & blueberries - 32 calories

Total - 402 calories

Dinner:

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Homemade roasted peanut chicken noodles - 456 calories

Snacks:

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227g 0% fat plain greek yogurt - 120 calories
strawberries & blueberries - 56 calories

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1 cup almond coconut milk - 45 calories
1 WW shake - 90 calories

Total - 311 Calories

Exercise:

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1 hour Body Pump class - 300 calories

Total calories available - 1630
Calories used - 1309

Nutrition:

Uploaded from the Photobucket iPhone App

Thursday 14th February


Breakfast:

Uploaded from the Photobucket iPhone App

1 x banana - 80 calories
coffee with SF hazelnut creamer - 60 calories
prenatal vitamin

Lunch:

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1 Nature Valley Protein bar - 190 calories

Dinner:

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95g wild salmon - 135 calories
1 tsp canola oil - 40 calories
100g quinoa - 111 calories
185g sweet potato - 159 calories
1 tsb brown sugar - 52 calories
1 marshmallow - 25 calories
steamed broccoli - 30 calories
ratatouille - 87 calories

Total - 644 calories

Snacks:

1 navel orange - 49 calories

Uploaded from the Photobucket iPhone App

2 York peppermint hearts - 100 calories

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1 Smart Ones Strawberry shortcake - 120 calories
4oz Pink Moscato - 108 calories

Total - 567 calories

Exercise:

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1 hour Body Flow - 296 calories

Nutrition:

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Total calories available - 1626
Total used - 1351

Thoughts:

I am really REALLY enjoying going to the gym everyday! I am surprised and proud of myself! It's so weird!!! Plus it puts me in such a great mood! Now I know why aerobics instructors are always so cheerful! I see a new me emerging!



Sunday, February 10, 2013

I suck

I suck as a blogger, as a blog reader, as a dieter, as an exerciser, as a friend, as a housewife.

So many things I have been sucking as lately. Still a great wife and mother and cook etc But my blog is neglected, I don't read or comment on friends blogs. I am terrible at keeping in touch with people. My house is a mess. My eating sucks and I haven't been hitting the gym.

Terrible terrible.

Hoping this week is better.

Wednesday, February 6, 2013

Trader Joe's is not expensive

I have had people tell me time and again that they don't go to Trader Joe's because they are expensive. I really do not agree at all! We got there every 2 weeks and seriously they are cheaper than a lot of grocery chains and their stuff is way better.

We went today and this is our haul:

Uploaded from the Photobucket iPhone App

And here is the receipt:

Uploaded from the Photobucket iPhone App

They are even cheaper for some of their produce than our produce market! And their bagged greens are the cheapest I have seen anywhere. The same amount of arugula at Target or Harris Teeter is $4!

So if you have always wanted to go there but you were afraid there were expensive, check it out! You might be surprised! Plus none of their products contain HFCS!






Monday, February 4, 2013

Food & Exercise Diary 040213

Like the new title?? hehehe

So last night I had planned on getting up early and heading to another Y I can use in another town and doing Body Pump for the first time in like 10 years! But I didn't get to sleep till late, even after taking sleep aids. So I slept in. Then I saw a friend in my online fitness group was going to the same class, I got my butt into gear and high tailed it there! And made it just in time!!

Before I left though I had to have some coffee and protein!

Uploaded from the Photobucket iPhone App

1 x Luna Protein Chocolate peanut butter bar - 190 calories
coffee with SF creamer - 60 calories

Total - 250 calories

Then I burnt roughly 350 calories doing an hour of Body Pump with my friend!!

Uploaded from the Photobucket iPhone App

My watch says 391 calories but I always under estimate with it.

I had a bunch of shopping to do while I was out so I didn't eat anything else until I got home about 3:30 and I didn't want too much as dinner wasn't far off, so I had a Smart Ones cheeseburger & a smoked cheese stick.  No photo.

1 x Smart Ones cheesebuger - 190 calories
1 x WW smoked cheese stick - 50 calories

Total - 240 calories

For dinner I made chicken salsa in the slow cooker. Basically it's just frozen chicken breast tenderloins, salsa, corn and black beans. On low all day. I add a packet of taco seasoning about halfway though. Then shred the chicken up with forks near the end.

I rolled it up in Aldi flatbread, added shredded cheese, put under the boiler for a bit, then added sour cream and guacamole. YUM!

Uploaded from the Photobucket iPhone App

So yummy!!

Total calories - 753 calories

Total Calories available - 1550
Total calories used - 1243 

Nutrition:

Uploaded from the Photobucket iPhone App

Exercise:

1 hour of body pump - 350 calories

Thoughts:

I am so freaking excited about Body Pump! I really enjoyed it! I know I am going to be sore as heck tomorrow but man I know it's worth it. Bring it on! I am going to try to go 3 times a week with some cardio in between. Maybe some Zumba and other stuff.

I may become a Gym junkie! lol

Quick call the police, there is an impostor! Where is the real Nikki?? Seriously!








Sunday, February 3, 2013

Food Diary 020213

Haven't posted a couple of days as I have been a bit naughty with my eating and not tracking everything. But I am back on track today. I don't know why I have been so bad at this recently. I am SO close to goal it's insane! It makes no sense. Wish I knew what was up with me. Oh well. Here is today's food:

Breakfast:

Uploaded from the Photobucket iPhone App

1 x Luna Protein bar - 190 calories
4 tbs SF hazelnut creamer - 60 calories
prenatal vitamin

Total - 250 calories

Lunch:

Uploaded from the Photobucket iPhone App

1 x dry fried egg - 70 calories
2 slices TJ's grain bread - 120 calories
20g guacomole - 40 calories
7g light butter - 27 calories

Total - 257 calories

Afternoon Snack:

Uploaded from the Photobucket iPhone App

1 Luna bar - 180 calories

Dinner:

Uploaded from the Photobucket iPhone App

Turkey meatballs in sauce - 279 calories
150g spaghetti squash - 41 calories

Total - 320 calories

After dinner snack:

Uploaded from the Photobucket iPhone App

1 cup Almond breeze - 45 calories
1 WW shake - 90 calories

Total - 135 calories

TOTAL CALORIES AVAILABLE - 1200
TOTAL CALORIES USED - 1142

Nutrition:

Uploaded from the Photobucket iPhone App

Exercise:

-

Thoughts:

So I have been eating these protein bars a lot here lately. Trying to get more protein into my diet plus they contain other good stuff. Hoping they help curb my hunger. Today was hard because I was really tired. I didn't sleep well last night. So when I am tired I am so hungry but I managed to stay within my calories. The past few days have been terrible though. I don't even want to try to calculate how many calories I have eaten.

Let's see how bad the damage is on weigh-in day.




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