Dr. Oz's Just Ten Challenge

Since most of us are always striving to cook healthier for our families and live better lives, and since most of these rules and tips have to deal with eating habits, I thought it would be best to post this challenge on this blog. For al the sweets I consume I should be doing this too!!

Rule #1:

Cut Out Soda

Cut soda from your diet, Period. Soda is full of caffeine and high fructose corn syrup. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay.


Rule #2:

Stop Eating at Least 3 Hours Before Bed

The kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, and how much, you’re eating.


Rule #3:

Move for 10 Minutes Each Day

Studies indicate that moving just 10 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 10 minutes a day.


Rule #4:

Exercise Portion Control

You must exercise portion control in order to drop those 10 pounds. Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you're eating, portion your favorite snacks into small bowls or plastic bags. Follow this  rule of thumb: Don't eat any snacks larger than the size of you fist.


Rule #5:

Weigh Yourself Every Day

Each day, pull out the scale, step on and be courageous, because knowing what you weigh will enable the change. Research shows that, if you track your progress and stay accountable, you will lose weight.


Tips & Tasks #1:

Take a Vitamin B Complex Every Day

Vitamin B Complex metabolizes carbohydrates, proteins and and fatty acids in the body giving you the energy to exercise.


Tips & Task #2:

Take Your Vitamins

Each day, take the following: Calcium (600 mg, plus 600 mg from food) and Magnesium (400 mg) – it supports bone strength and prevents fractures. Vitamin D3 (1,000 IU taken with DHA) can help prevent memory loss and heart disease. DHA (900 mg) supports memory and vision while decreasing heart attacks and stroke. Probiotics taken in spore form can help decrease infections and inflammations. Finally, a daily multivitamin will help counteract a less than perfect diet of nutrients.


Tips & Tasks #3:

Recipe Reinvention

Celebrity chef Art Smith shared this chicken stir fry recipe with Dr. Oz for the Just 10 Challenge kick-off. It's low in calories, low in cost and can be ready in just 10 minutes. 


Tips & Tasks #4:

Know Your Serving Sizes

Each day, you get a total of 10 servings of the food you love, but the key is portion size. Here's your guide:


Proteins and Fats 4 Servings
1 serving of chicken = 1 breast (skinless)
1 serving of meat and fish = no larger than the palm of your hand
1 serving of beans = 1 cup 
1 serving of cheese = the size of 2 dice
1 serving of olive oil = the size of a poker chip

Complex Carbohydrates 3 Servings
1 serving of spaghetti = the diameter of a quarter (measure dry)
1 serving of grains (like cous cous, rice and quinoa) = 1/2 cup uncooked; 1 cup cooked

Fruit 3 Servings
Whole fruits = the size of 1 scoop of ice cream
Berries = 1 cup

Vegetables Unlimited Servings
You should never be hungry during the Just 10 Challenge. Fill up on the fiber and nutrients found in your favorite vegetables.

Additionally, you can have dessert every other day. However, that dessert can be no bigger than the size of your hand.


Tips & Tasks #5:

Conquer Your Cravings

Never Go Hungry

Once you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices. Preempt your cravings by making sure to eat well-balanced meals that will help you stay fuller longer. Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it's healthy. Try fresh fruit and nuts. 

Eliminate and Replace Addictive Foods

Out of sight, out of mind. If you can’t see the diet destroyers, you simply can’t reach for them and indulge in mindless eating once you do. Eliminate temptation and replace reliance on food with a more constructive behavior. Engage in conversation with friends, and turn to messages of encouragement and support to stave off cravings and reinforce healthy eating habits.

Tips & Tasks #6:

Survive the Holidays

Survival Tip #1: Party Smart

Don’t go to a party starving. Have a pre-party snack. Try a small bag of nuts and low-fat string cheese to load up on protein so you don’t overindulge at the big event.

Avoid the food pile-up at the holiday buffet. Choose the smallest plate, do not stack your food, and make sure there is space between each food item. You must be able to see everything on your plate clearly.

Skip the eggnog – it can be up to 450 calories a glass. Try these 100-calorie cocktails instead: 1 vodka on the rocks, 1 glass of wine, or 2 wine spritzers.

Survival Tip #2: Defeat the Sweets

If you need to bring dessert to a party, buy something on the way to the event. Don’t bake it ahead of time, as this can lead to snacking.

Choose only 1 dessert. Take it all in visually and make your best choice. One dessert is fine – all of the desserts and you’re facing a dieting disaster.

Survival Tip #3: Eat Then Shop

Do your holiday shopping after eating a full breakfast, lunch or dinner. You’ll be less tempted to grab something convenient and unhealthy in the food court. If you must eat at the mall, share 1 slice of pizza and a side salad with a friend.

Pack snacks like a dried fruit and nut trail mix, and dark chocolate to hold you over until you can get back to a source of healthy food.

Survival Tip #4: Weigh Yourself Twice a Week

Don’t wait until New Year’s Day to weigh yourself. Keep track of everything you eat and what you weigh throughout the holiday season to keep yourself accountable to the promise you made to follow the Just 10 Challenge.

Tips & Tasks #7:

Keep the Weight Off

Just 10 Challenge Rule: Stop Eating at Least 3 Hours Before Bed

Maintenance Secret #1: Only Eat at the Kitchen Table

Avoid mindless eating! Stay away from the TV or other distractions while you eat. Make the dinner table the only place you eat.

Just 10 Challenge Rule: Don't Eat Snacks Larger Than Your Fist

Maintenance Secret #2: Eat Snacks With 3 Grams of Fiber

Keep exercising the same portion control measures, but make sure your snacks provide at least 3 grams of fiber. Try things like popcorn, high-fiber cereal or apples.

Just 10 Challenge Rule: Move for 10 Minutes Each Day

Maintenance Secret #3: Add in 10 Minutes of Strength Training

Do 10 minutes of cardio, plus 10 minutes of strength training every day. This will help you get past a weight-loss plateau.

Just 10 Challenge Rule: Weigh Yourself Daily

Maintenance Secret #4: Enlist a Friend to Start the Just 10 Challenge

Coach your friend through the challenge. Doing so will keep the steps of the challenge fresh for you, and allow you to track your weight loss and progress together.

Just 10 Challenge Rule: Cut Out Soda

Maintenance Secret #5: Avoid Eating Sugary Foods

Do not eat anything where sugar is listed within the first 5 ingredients. Sugary drinks and foods will sabotage your weight loss goals. Be smart and identify sugar by all its names: high fructose corn syrup, evaporated cane juice, molasses, sucrose, corn sugar and dextrose.

For more information, recipes, and the entire challenge, visit Dr. Oz's show website by clicking here.

Mango Pineapple Smoothie

Who loves a good smoothie?? Me!

One of the greatest ways to start your day is by having some fruit in the morning with your breakfast to give your body energy to burn throughout the day.

I've been a smoothie fan since I can remember, especially since I married my husband who is a fan of keeping fresh fruits and veggies in the kitchen. One of my favorite flavors is anything with mangos! I love mangos :)

So today I decided to whip up an experimental smoothie since I found out yesterday that Sam's Club sells a giant bag of frozen mango chunks. Heaven! I've seen bags of only strawberries, and other bags of mixed fruit with mangos included, but never mangos by themselves. So I bought a bag and I'm so happy I did!

This smoothie is big, low calorie, thick, and very low fat. Enjoy!

*Nutritional information for this smoothie are at the bottom of this post.

For this recipe you will need:

1 cup frozen mango chunks

2 slices no sugar added canned pineapple rings, cut into chunks

1/2 a banana

1/2 cup original light soymilk

1/3 cup low fat vanilla yogurt (can substitute soy yogurt here for a dairy free smoothie)

1 pkt Stevia in the Raw® (optional)

10 Ice Cubes (if you like your smoothies a little thinner, do not add ice)

Get out your blender and add milk, stevia, yogurt, and pineapple chunks and blend together for 15-30 seconds or until blended smooth. Add in your frozen mangos and blend till smooth. Add ice cubes last and blend till completely smooth and moving through blender without trouble. You may have to stop blending and move it around with a spoon once or twice unless you have a Ninja Blender. I want one so bad!

Poor into a glass and enjoy! Great for meal replacement as it is a large enough portion to fill you right up and leave you feeling very satisfied.

Nutrition Facts

Calories                          300

Fat Content                 1.75g

Net Carbs                      62g

Sugar Content                53g

Protein                             7g

It's a Pita Kind of Night

Whole Wheat Pitas that is! Would you expect anything less of me? haha

When I'm looking for a yummy, easy, nutritious dinner to get out on the table in as little time as possible I turn to pitas. Pitas can be stuffed with anything you want, topped with anything you want, baked or eaten fresh, and are enjoyed by people of all ages. So, all in all, it's a winner for dinner ;-)

I prefer my pitas fresh stuffed with meat and cheese and veggies and dressing. Here are some of the things our pita nights include.

Fun and healthy side dishes include, but are not limited to (the sky is the limit!)
Applesauce, Pretzels, and fresh fruit.

Pita pockets, of course. We use Kangaroo brand whole wheat pitas with honey and they are delish. They come whole and we just cut them in half and stuff them.

Shredded chicken! I usually cook some up (with seasonings, cooking all day, starting in the morning) in the crock pot and shred it when it is done, but tonight I just opened up a few cans, broke up the chunks, and added salt, pepper, and olive oil because I was in a hurry.

Veggie Toppings my hubby likes include green bell peppers, red onions, roma tomatoes, and shredded lettuce. In jars next to the fresh chopped veggies I also had jalapenos and banana peppers out as well.

Other dressings and toppings that are great for pitas and lots of salad dressings and vinaigrettes, salt and pepper, extra virgin olive oil, and cheese.

So here's our Pita bar, SO yummy! Check out all that yummy food, it's making me hungry just looking at it :)

Easy Mini Pizzas - A 20 minute Dinner, start to finish

How great is it when you don't have to put much effort into what you cook at night and it still tastes great? Amazing, I know. So this 20 minute no-prep dinner is sure to please all and create a light cooking night for you.

Preheat your oven to 350 degrees.

You will need:

1-2 cans biscuit dough (depending on your family size)

Pizza sauce or marinara sauce

Your preference of Salsa

Pizza toppings of your choice

Open your biscuit cans and spread out the individual dough pieces as big as you can without pulling them apart and place them on a greased cookie sheet. You can usually spread them out a little bigger once they're laid out.

Cook them in your preheated over for 5-6 minutes and take them out. 

Add a small spoon full of sauce, and a small spoon full of salsa to each and spread it out as you would on a pizza. Top with cheese and your favorite toppings.

Cook an additional 6 minutes and remove from the oven. Repeat for as many pizzas as your family needs. Cool 2 minutes, slice in half and serve hot.

These were a BIG hit in my family. They are high calorie so I don't do it often, but every once in a while when I don't fell like making a big nice dinner, mini pizzas are a great way to go.

Enjoy :)

Strawberry Banana Post Workout Smoothie

I know what you're thinking, that does NOT look like a nice pink strawberry smoothie right?

Well, it is!

I made this one yesterday after a strenuous 4 mile run and hour of lifting weights and it was just what I needed. You're going to love it.

In your blender combine:

1/2 C Light Original SoyMilk

1/4 C LowFat Vanilla Yogurt (you can use soy yogurt to make it dairy free)

1/2 Banana, broken into pieces

1/2-3/4 C spinach leaves, the equivalent of a good hand full

1 pkt Stevia in the Raw

Once blended so that you can't tell there is spinach in it anymore, add:

1  1/4 C frozen strawberries, 1/4-1/2 C at a time

until it is blended and smooth.

Using frozen fruit instead of fresh strawberries means you don't have to use ice to thicken it. Awesome, right?

*Yes I know it's the same heart straw that belongs to my six year old, but it's the perfect size for smoothies and shakes. I like my heart straw, ok? lol

And there you have it! A yummy 16 oz smoothie that is great post workout. Enjoy :)

Nutritional information is for 16 oz, the entire recipe:

Calories                     203

Grams of Fat             1.25

Protein                         8g

Sugar                      32.5g

Chocolate Protein Shake

I went for a goo 3.5 mile run this morning outside, pushing my 26 pound daughter in her 15 pound stroller, uphill half of the way. It was SO hard and I was craving some serious protein when we got back to the house. So I decided to do a little experiment. 

I am currently out of protein powder, and I do not like the taste of the protein my husband buys, but it's all we had. SO I experimented.

Usually my experiments don't turn out, but God was smiling on me today because I came up with a winner!!! So I'm going to share this delicious protein shake with all of you so you can enjoy it as well. I have posted the nutritional information at the bottom of this post for those of you who are interested :)

In your blender mix all of the following:

1/2 C Light Original SoyMilk

(You don't have to use SoyMilk, it's all I buy because of my family's allergies to dairy, regular cow's milk works just as well, but the nutritional information will vary by what kind of milk you use)

1/2 a Banana, broken into pieces

1 Scoop Chocolate Whey Protein powder, I used Muscle Milk

1 T Natural Peanut Butter, I used Skippy Brand

1 Packet Stevia in the Raw, optional (I only used this to combat the bitter taste I get from the protein powder)

Blend well till you see no chunks of banana or peanut butter floating around. All you have to do from here is add about 5-6 ice cubes at a time until you get a consistency you like. I like my shakes REALLY thick.

And there you have it! One of the world's yummiest chocolate protein shakes ever. Enjoy one today!
This recipe makes 2 servings. A great idea with this is to drink half and freeze half for another day.

Nutritional information is per serving

Serving Size 11 oz, Makes 2 servings

Calories                        166

Fat                                  7g 

Protein                     11.75g

Net Carbs                   18.5g 

Sugar                         10.5g