Calorie 411

“In terms of the energy they deliver, all calories are created equal.  However, the body uses each macronutrient differently.  The RIGHT amount of calories from each source is very important to ensure that the body can function properly”

This is another reason I LOVE USANA’s Nutrimeal.  It has just the right balance of good fats, good carbs, and protein.  It gives you the calories you need, and is low glycemic keeping your blood sugar steady, your energy high and your stomach satisfied.  And it’s perfect for the busy lifestyle.  It’s convenience food you can live with!

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Some New Recipes

As chillier Fall air made its way to my area, so has the desire for warm, comfort food.  My latest obsession is homemade soup.  This week, I’ve made two soups and both turned out fabulous.  I put them in my crock pot, which was even better.  My home smelled heavenly all day, and I did the work in the morning, not touching it until we were ready to eat.  Yummy!

Crock Pot Chicken Noodle Soup

  • 2 lbs chicken breasts or chicken pieces (I used hormone free, organic free range chicken)
  • 4 cups of water
  • 4 cups of chicken broth (I used Imagine Natural’s Free Range Organic Chicken Broth bc it has no MSG or additives and is low sodium)
  • 2 Organic Chicken Bouillon cubes (I used Trader Joes brand)
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • 1 small onion chopped
  • 3 carrots chopped
  • 3 stalks celery chopped
  • 1/4 cup fresh parsley chopped
  • 1/2 tsp basil
  • 1 bay leaf
  • egg noodles

Mix all ingredients (but the noodles) in your crock pot (I put my chicken in fresh and uncooked.  You could also do cooked or frozen and just adjust cooking time).  Cover and cook on low for 8 hours.  If you used chicken on the bone, remove chicken and take the meat from the bones returning to the broth.  If not, just break up your chicken breast into small pieces.  It should break apart easily.  For the last hour of cooking, add your egg noodles.  Serve when noodles are soft.

Chicken Tortilla Soup

  • 1-2 lbs Chicken breast or chicken pieces (I used hormone free, organic free range chicken breasts)
  • 1 lb fresh tomatoes peeled
  • 1 medium onion chopped
  • 2 chopped green chile peppers
  • 2 cloves garlic
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 1 package frozen corn (or 3 cobs of corn, cut off the cob)
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped parsley
  • 2 cups water
  • 2 cups chicken broth (I used Imagine Natural’s Free Range Organic Chicken Broth bc it has no MSG or additives)
  • 1 can or envelope Organic Enchilada Sauce (I used Simply Organic’s mild enchilada sauce)

Mix all ingredients and cook in your slow cooker for 6-8 hours stirring occasionally.  Shred chicken when done and add back to the soup.  Top with corn tortilla chips or make your own by cutting tortillas into strips, brushing with oil and cooking until crisp at 400 degrees in the oven.

**To note – The Chicken Tortilla Soup was a little spicy for the kids and next time I will reduce the amount of cumin and chili powder so that they can enjoy it.  Although my husband and I loved it!  As far as the Chicken Noodle Soup, it was one of the best I’ve ever had and even my 1 year old gobbled it up.  I had intended to freeze some leftovers, but there were none.  I’ll be making another batch to freeze for use on one of our busy nights.

The Case for 5 Meals a Day

It’s been proven that eating less, more often is better for your body.  This keeps your body fueled and happy and subsequently drives your metabolism to be efficient.  If you’re like me, it overwhelms you to think of 5 healthy meals, when planning out 3 meals a day was hard enough.  To give yourself the kick-start you need, try USANA’s RESET program.  It’ll ease you into your 5 meals a day and balance you blood sugar, giving you energy while also cleansing you of those unhealthy cravings.

**Until they’re gone, I am offering my last 4 RESETS out of my inventory for $85.  This is $35 off of retail.  Email me or message me on FB for more info.

Sitting is Killing Us

These days most of us spend our time sitting at a desk.  Our bodies are not meant to sit all day and this is taking a toll on our bodies.  If you need to sit for your job, this might seem discouraging, but take heart.  You can implement changes that will reduce the negative impact of a sedentary day.  Take stretching breaks.  Get up and take a walk around the office.  Have a meeting in the conference room standing up.  Sit on an exercise ball instead of a regular chair for a few hours a day.  Building movement into your day will help reduce stress, build core muscles, and limit the impact of sitting all day.  And no matter what, do not spend your evenings sitting in front of the television.  Take a family walk or bike ride.  Work in the yard.  Play at the park.  Your body needs a break from sitting.

Tips for Eating Out on the Low GI Diet

Low Glycemic On the GO – Everybody loves eating out, and you really wouldn’t want to say “No” to every social occasion, because you’re on a “diet”, but it seems almost impossible to make good low gi food choices when faced with so many options.

Remembering that a low GI diet is a lifestyle choice, rather than a “quick fix”, here are useful suggestions for following a low GI diet lifestyle when you’re eating out.

Low GI Tips For Eating Out:

•    Don’t go when you’re starving – perhaps even eat a small low gi snack before you go out
•    Avoid buffets and “all you can eat” restaurants
•    Limit alcoholic drinks
•    Order foods that have been prepared in a healthy way – steamed, stir fried, lightly roasted
•    If portions are large, split yours with someone else or order an entrée size
•    Be willing to ask for meal substitutions or adjustments – restaurants are becoming more capable of adapting to people’s varied dietary needs, including that of a low gi diet
•    Keep low-glycemic foods in mind and order the best choice available

The following are some low gi diet tips for specific types of restaurants:

Chinese
•    Clear broth soups like hot and sour, egg drop, or wonton are good choices
•    Order traditional dishes that feature smaller portions of lean proteins (meat, chicken, seafood, tofu) stir-fried with lots of assorted vegetables and tasty sauces
•    Avoid overly sweet sauces like sweet & sour, lemon, or plum. Try black bean, oyster or Szechuan instead
•    Avoid fried foods (like spring rolls, dim sims, etc) Order brown rice, if available

Thai
•    Order dishes that combine proteins (meat or tofu) with vegetables
•    Choose curry, chili, basil, lime, and fish sauces
•    Opt for long-grain rice over white rice
•    Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Greek
•    Choose roasted lamb or chicken dishes prepared with lemon and yoghurt
•    Try baked fish and chicken dishes that are healthily prepared
•    Make sure to order Greek salads
•    Avoid the filo-dough, large amounts of feta cheese, and excessive amounts of olive oil

Indian
•    Order healthily prepared legumes, chicken, fish, and vegetables
•    Try the tomato-based sauces and tandoori dishes
•    Choose basmati rice (it’s low gi!) as a side, or in biryanis, and chapati bread
•    Avoid sauces made with large amounts of butter or coconut milk

Italian
•    Choose tomato or marsala sauces
•    Order an entrée sized portion of pasta with a large serving of salad
•    If ordering pizza, choose thin-crust with low-fat cheese and loaded with vegetables
•    Avoid the white bread (high gi!) and cheesy, creamy sauces

Japanese
•    Try miso soup and soy beans (edamame) for starters
•    Choose sushi, sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
•    Order udon or soba noodles
•    Limit the rice and avoid tempura

French
•    Choose tomato/wine sauces, broth-based soups
•    Look for Mediterranean-style dishes
•    Order broiled, steamed, or poached foods
•    Be sure to order a salad or large serves of vegetables
•    Avoid the bread and high-fat sauces

Mexican
•    Order grilled seafood and chicken dishes: tacos, burritos, fajitas
•    Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
•    Avoid the cheese and refried beans
•    Limit guacamole

See! It’s easier than you think to eat out, eat well and be fully satisfied, when following the lifestyle of a low GI diet.

Tips compiled from here