The Nutritional Side to Eating Healthy

Now as I mentioned in a previous post, I’ve had some background in nutrition (which has definitely helped me in this journey). I have enough of a background to know the basics and then a little extra. So let’s get real for a second. It’s so dang easy to over eat on a certain food. And where it might be a healthy food, too much of a good thing can be a bad thing.

Let’s take fruit for an example. Fruit is extremely good for you, but in excess it can have a negative effect with all the calories. Same with salty foods/dishes, the sodium levels are high and need to be eaten in moderation.

With that being said, I’ve got some tips and tricks to get you on track with having well balanced; full meals, that are properly portioned.

 

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Left: salad plate Right: regular dinner plate

 

#1: Using a smaller plate.

In using a smaller plate, this will trick your mind to think that you’re eating more, when really you’re eating the properly portioned amount. This will also allow you to have that piece of coffee cake, bowl of fruit, bowl of popcorn,or dessert you’ve been craving, without over doing it.

 

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#2: Measure, Measure, Measure!

This is very important, especially when starting out. I have an old Pampered Chef scale, but it still does the trick when measuring out the proper portions of ingredients. You’ll be surprised on how little or much you can have of certain things. But once you do it enough, you’ll get good enough to just eyeball it. But when starting out, your measuring devices will be your best friends.

 

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#3: Balance your meals!

Stop restricting yourself from what your body needs. Make sure your body is getting all the natural vitamins and nutrients. Now this is only unless you haven’t been told specifically by a medical professional to cut something out of your diet. Otherwise, make it balanced people… haha

Did you know that there are Nutrient Requirements?

Well there are. These requirements maintain the defined level of nutritional health. This defined level is the storage of all our vitamins (D, C, B, etc.) and most minerals.

Now lets get into the nitty gritty of all that makes a meal balanced.

 

You need a carbohydrate, because without that steady supply of energy, your cells cannot function and then die. There are simple and complex carbohydrates.

Simple carbohydrates include glucose, which is a primary energy source for human cells.

Complex carbohydrates include starches.

Now I’m not at all telling you to go out and get yourself a all carb meal and stuff it down your throat, but with moderation, it’s important to not restrict yourself from them.

 

You need a fat. Fats are important for providing and storing energy, maintaining the membranes of cells, producing certain hormones, and the process of absorbing fat-soluble vitamins and phytochemicals.

Fat is a major source of energy for our body. But too much of this fat can lead to weight gain, which is when portion control and balance becomes important again (shocker!).

 

You need a Protein. Your body uses proteins to make new cells and other components of cells, the structure of hair and nails, enzymes, clotting compounds, antibodies, compounds that help maintain fluid and pH balance, and energy.

Proteins are necessary for muscle development and maintenance. Which is why you always hear of someone eating or drinking something high in protein after they workout.

 

And lastly you need Vitamins. Vitamins are necessary in the body to regulate certain metabolic processes.

There are two different types of vitamins, fat-soluble and water-soluble.

Fat-soluble vitamins are A, D, E, and K.

Water-soluble vitamins are thiamin, riboflavin, niacin, B6, pantothenic acid, folate, biotin, B12, and C.

 

These are just touching the base on what your meals should have. In seeing a little into how each component contributes to your healthy, I hope that motivates you to see why balanced meals are so important.

Restricting yourself from these components can do more harm, than good. And it’s much easier to continue your lifestyle change if things are balanced.

 

If you would like more info on any of the topics I mentioned here, feel free to message me or comment below. I know it’s hard to keep track of it all, but with help, it’s easier to do.

 

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Closing:
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Loaded Turkey Veggie Soup (Zero points)

Ok, as soon as you’re done reading this recipe, you need to grab your crock-pot and a pan and make this soup! TRUST ME. It’s a delicious and filling Zero point meal that anyone can love.

Yes, I know that’s a bold statement to say that ANYBODY will love it, but I’ll tell you this, my husband ate a big portion of it. Needless to say it didn’t last long before it was all gone.

I came up with this a few days ago when I was craving a really good wholesome soup, so I had to get it up for you all to try ASAP.

And you wanna know what makes it even better?? It’s made with most ingredients we already have in our kitchen.

 

turkey veggie soup 5

Ingredients:

  • 1 can diced tomatoes
  • 2 tbsp Seasoned Vegetable Better Than Bouillon
  • 1 pkg of Frozen Mixed Vegetables (green beans, peas, carrots, and corn)
  • 1 can of Black Beans drained and rinsed
  • 1-1 1/2 cups Frozen Spinach (depending on how much you prefer)
  • 1 can of Chicken Broth
  • 4 cups of Water
  • 1 lb of Ground Turkey (cooked)
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Dried Basil
  • Salt and Pepper to taste

 

turkey veggie soup 2

Directions:

  1. In a pan over medium heat cook up ground turkey until no longer pink.
  2. While turkey is cooking, dump all other ingredients into your crock-pot.
  3. Once turkey is fully cooked, dump into crock-pot, stir to combine, cover and let cook on high for about 3-4 hours (this will allow all the flavors to combine beautifully).
  4. Serve in a bowl paired with your favorite low point bread and you got yourself a meal you can feel good about eating. (point value varies with bread, but I used Dave’s Killer Bread for 2p/ slice)

 

turkey veggie soup 3

Closing:
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Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.

 

turkey veggie soup 4

 

My Weight Watchers Journey (So Far)

Before I get started, this is a post to tell you an update on how this new journey of mine is going. If it’s not for you, that’s perfectly fine, and I completely respect that. So I’d ask that you’d do the same to me and respect what I share on here. Also, I’m not a professional, but I do have some history in nutrition with taking a few classes on the subject in college.

That knowledge has helped me make better choices and helped me make better well rounded meals while doing this program. I’m not restricting myself of healthy fats, healthy carbs (yes, there are healthy carbs your body needs, which people definitely are mislead by with all the “no-carb diets”), and some sugars (mainly in fruits). I’m just allowing myself to better portion them out, which in turn will help me in the future.

So with that being said, let’s dive into what you all came for.

Like most people, I’ve tried many types of “diets”. But one thing I’ve loved about my weight watchers journey is that it’s not just a diet. It’s a lifestyle change. The program is set up perfectly to keep you “portion-smart” for the rest of your life. It’s not just a fad diet. I’ve seen many success stories so naturally I wanted in on this success. I’ve also had family members and friends who have had success with it, so I knew it was something good.

Of course, if you saw my journey announcement post you’ll know that I joined this with a goal in mind. That goal being a trip to Hawaii. Heck yea I wanna be able to wear a cute swimsuit on the beach with my hubby! And that’s just the goal I have in mind. That’s my drive. Well that and also going on a hike when I’m there, because who doesn’t like the awesome idea of going on a tropical hike??

But in a year, who knows what weight I’ll be. That’s why I’m just going to try my hardest. That’s all I can do. There will be ups and downs. There will be days I’ll have a big fat cheeseburger. But that’s ok, I’ll eat it, track it, and then move on.

One important thing when starting a lifestyle change is to NEVER beat yourself up for something. That’ll only set yourself up for failure. And no one wants that. Failure is just not welcome here (specially when it has to do with bettering yourself).

So after doing this for a little over 3 weeks, I’ve come up with a few things I’ve found that have helped me stay pretty much on track.

Food

 

My quick and easy Must-Haves:

  1. Premier Protein Drinks. (2p)
    • great substitute for creamer in your coffee (protein coffee), also good on their own.
  2. Quest Bar (4-5p/point value varies per bar)
    • great for a quick-grab snack, with lots of protein, to tie you over until your next meal
  3. True Lemon/True Lime drink mix (0p)
    • great if you’re someone like me who cant stand drinking plain water
  4. Skinny Pop (3p)/Pirates booty (4p)/ Smartfood Popcorn (4p)
    • quick snack or healthier alternative for movie night
  5. Reduced fat String cheese (2p)
    • great for rolling ham or turkey around and eating for a light lunch or snack
  6. Turkey Bacon/ Jalapeno Turkey bacon (1p/slice)
    • great for breakfast or to wrap around cheese strips
  7. Cucumber “chips” with Fat Free Ranch (1p)
    • healthy alternative to chips and dip and just as, if not more, delicious!
  8. Fat Free Ranch (this is a huge MUST)
  9. Two ingredient dough! (point value may vary)
    • great for making homemade bagels or pizza dough
  10. Halo Top Ice Cream (YES you read that right, ICE CREAM!)
    • perfect for that sweet tooth/dessert craving moment
  11. Apples
  12. Bananas
  13. Grapes
  14. Mixed veggies (frozen)

These are my top favorite to make sure I always have on hand. Otherwise I tend to just wing it with meals by using whatever I have in my fridge.

(On my Instagram page @thecomplimentaryhousecook I post daily any lunch or snacks I have, for inspiration.)

Electronics

fitbit

 

I guess you can also call this a Must- Have item.

I can’t tell you how much I LOVE my fitbit charge 2. This thing is amazing. Not only has it motivated me to get out and get steps, but it’s also challenged me to get the same amount of goal-steps a day or more. It can sync to your phone and the app has many tools to help better your exercise plan. There’s daily challenges, challenges you can do with friends who also have a fitbit, and workout programs. It has up to a 4 day charge and can easily be charged over night so you’re set for the coming days.

Fitbit Charge 2 -click here

Motivation

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So here is a current photo of my scale right now. Yes, I taped this note there to 1. remind myself not to beat myself up if at the end of the week if I don’t see the weight I was expecting, 2. because I think it’s beyond important to remember that your weight doesn’t define you and 3. because I’m trying my hardest and if I’m feeling better, that’s most of the battle.

I would highly recommend everyone to do this. Believe me, it really helps on those tough days.  And why wouldn’t you want to see positive motivation from yourself?

 

Documenting the Journey

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One of the best things I’ve done this time around is start a journal. A journal where, weekly, I will track it all. I’ll be writing down my typical foods that I’d chosen that week, what exercise I got, any notes or feelings I had that week (was the week hard for me, easy, or how I was emotionally because that can change your eating habits without you realizing it) and of course how much weight I lost that week.

This is so I can look back and see if certain foods helped, how moods affected my eating habits, if it was that time-of-the-month and how that affected things, how exercising was going/ what I was doing and just as an overall reference for myself and my doctor as well. It’s also another outlet for me to personally see my progress. I’m writing all the juicy details, but I know it’ll work best for me.

Here are some  examples from the first 3 weeks of the program:

week 1

ww first week

week 2

ww second week

week 3

ww third week

 

These are all things that I’ve found to push me further and further towards my goal. I’m absolutely loving the journey so far. And I’m proud I’ve stuck with it this long! After all I’m currently on WEEK 4 which is crazy for me to believe.

I’m hoping that whether you’re on a program or eating healthier, you’ll find motivation in this post to keep going. And always know you can email or contact me on social media for other helpful tips and tricks. I’m just a “send button” away!

If any of you are into eating healthy, comment below some ideas you have. I’m always open to new ideas or food options and I love hearing from you guys!

 

Closing:
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Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.

Stuffed Peppers (WW Friendly)

So, I don’t know about you, but I’m excited for this summer! With all the BBQ’s and all the family gatherings, what’s not to be excited about? And I bet I can guess what some of you are thinking. “How in the heck do you plan on sticking with your diet during these summer events? Surely you’re bound to splurge or even give up!”

To answer that question, NOPE. Not giving up and not going to splurge too much out of my plan. What I plan to do to help with this is make my own healthy renditions of classics to help get me by.

 

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It’s amazing how changing how you eat gets you to realize that one simple ingredient almost always has a healthier alternative to use.

That’s one of the biggest things I’ve learned.

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This has definitely been a lifestyle change. But it’s been a good one.

So on my blog I hope to share with you family-friendly recipes that are husband-approved, kid-friendly and health-friendly. And who knows maybe they’ll become a regular in your household as well.

 

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So here’s the first healthier version of a classic: Stuffed Peppers.

 

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Ingredients:

  • 1 package of ground turkey
  • 4 large bell peppers (any color works, but I like color variety)
  • 1 zucchini sliced and then diced into tiny pieces
  • 1/2 cup whole kernel corn (I used frozen)
  • 1 can pinto beans (rinsed)
  • About 2 tbsp taco seasoning (more seasoning means more flavor)
  • 1/4 cup of water
  • 1 Roma tomato diced finely
  • 1-2 sticks of reduced fat string cheese (yes, you read that right)

 

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Directions:

  1. Preheat oven to 350 degrees
  2. Slice peppers in half lengthwise and scrape out inside veins and seeds
  3. Place pepper halves on baking sheet so that the inside is showing upwards (like a bowl) and put in oven on center rack. Bake for about 15-20 mins or until edges start to brown and skin starts to wrinkle.
  4. While the peppers are cooking, start on the filling.
  5. In a pan over medium heat brown turkey. Once turkey is almost all the way cooked (no more pink is showing) sprinkle in taco seasoning, pour in water and stir until evenly coated. Then add in zucchini.
  6. Cook mixture until zucchini starts to soften (2-3 minutes). Next add in corn and pinto beans.
  7. Reduce heat and let flavors combine.
  8. Now’s the time to remove peppers from the oven and stuff them with the filling.
  9. Spoon about half a cup of mixture into the pepper “bowls”, top with diced tomato and diced string cheese. Repeat process until all the pepper slices are full.
  10. Place back into oven and cook about 5-10 more minutes or until cheese is melted.
  11. Remove from oven, let cool 4-5 minutes, serve and enjoy!

 

*One stuffed pepper/ 1 serving is about 1 point on Weight Watchers FreeStyle.

 

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Serving Suggestions:

  • I served my stuffed peppers with a side of cauliflower rice sprinkled with cilantro, which paired perfectly.

 

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Closing:
Don’t forget to like, share and comment any recipes you like or want to see a post on.
Please subscribe by email (right hand side of your computer screen or at the bottom of the post if your looking on your Ipad or Iphone) and you’ll get notified whenever a post goes up, so you won’t miss out!
If you have any questions for me you can comment below, message me on any of my social media accounts or email me at thecomplimentaryhousecook@yahoo.com .
Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.

New Things are Coming!

Hey guys! Long time no talk (or is it “long time no type”? haha).

Hope this finds you well and getting excited for the summer weather that is coming.

I wanted to pop on here to let you know a few new things that will be incorporated onto the blog now.

As some of you who follow my social media accounts know, I just recently started Weight Watchers! I’ve got a goal in mind and a drive that’s powerful to accomplish it.

That’s been the main reason I’ve been MIA on here. It’s taken a little bit to get set up on my new journey. I knew I wanted to do it, but I now have an end goal I wish to accomplish. That goal being to lose weight for a trip with my hubby to Hawaii next year (no not the Big Island, with all the volcano action).

We’ve also had some other big changes in our household with my hubby getting a new job where his schedule is now almost completely opposite to mine and that’s taken a while for me to adjust to. But so far we’re managing.

Coffee has been my BEST FRIEND.

Anyways, back to the main reason I came on here. I wanted to let you guys know what’s been going on, what’s to come and then some.

I’m hoping you’ll join me on this journey. I’m really excited about it.

And even if you don’t join weight watchers or if you don’t care about losing weight, eating healthier can help in more ways than one. So I hope this change also inspires you!

After all, we’re all in this together right??

I plan on sharing many parts of this journey with you. I can share monthly; what my thoughts where on how I think I did, what changes I made, what I did for exercise and of course recipes I’ve come up with or have come to love. I guess basically a Monthly Recap. I’ve been keeping a journal of how I’ve been handling things, my successes and my struggles. It’s also something I can go back and refer to and help motivate myself. If you’d like that, like this post or comment below telling me if you think that’d be something your interested in.

Other than all that, that’s basically it for the changes.

I’m excited for this journey and I hope you are too!

 

weight watchers post 1

 

Closing:
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Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.

Chicken Noodle Casserole

Haven’t posted on a good wholesome home cooked meal in a while.

And believe me, my husband sure made me aware of that! haha

He’s been asking for a good pasta dish for the past few days and last night, by golly, did this dish become a winner that will soon be repeated!

My delicious Chicken Noodle Casserole is a one pan meal that you can easily knock out in an hour or less. All you do is mix ingredients together in a large bowl, place in a baking dish and bake away!

This meal is great after a long day filled of household chores, a long day at the office, or a long day after taking all the kids to practices or after school activities.

So grab yourself a bowl and a fork/spoon and let’s jump on in!

 

Ingredients:

  • 2 boneless chicken breasts (cooked and diced)
  • 1 can of corn
  • 2 cans of cream of mushroom soup
  • 1 cup of milk
  • 1 12oz package of frozen peas and carrots
  • 1 box rotini pasta* (cooked)
  • 1/2 tsp garlic salt
  • 1/2 tsp onion powder
  • 1/2 tsp Italian seasoning
  • 1/2 tsp dried minced onions
  • salt and pepper to taste

*if need be you can use Gluten Free pasta as a substitute for regular pasta

chicken noodle 5

Directions:

  1. Heat oven to 350 degrees.
  2. Mix all ingredients in large mixing bowl.
  3. Place mixture in large baking dish and spread evenly.
  4. Place baking dish in oven and bake for 30 mins.
  5. Remove from oven, dish up and enjoy!

 

chicken-noodle-6.jpg

 

Closing:
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Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.

Mexican Street Corn Salad

With Cinco de Mayo having come and gone, I still wanted to post this recipe on here for any of you who didn’t see it on my social media accounts.

This quick and delicious side dish isn’t only for Cinco de Mayo. It can be used for taco Tuesday’s or any day you want a delicious corn dish with a kick.

Ingredients:

2 tbsp Butter
1 can sweet corn
1/2 Jalapeño diced finely (remove seeds)
3 tbsp Mayonnaise
2 tbsp fresh Cilantro
1/4 tsp Chili Powder
The juice from 1 lime

Directions:

-melt butter in pan over medium heat
-Add corn and jalapeño. Stirring occasionally, cook about 8 minutes.
– Stir in mayonnaise, cilantro, chili powder, and lime juice.
-Serve immediately and enjoy!

 

mexican street corn

 

 

Closing:
Don’t forget to like, share and comment any recipes you like or want to see a post on.
Please subscribe by email (right hand side of your computer screen or at the bottom of the post if your looking on your Ipad or Iphone) and you’ll get notified whenever a post goes up, so you won’t miss out!
If you have any questions for me you can comment below, message me on any of my social media accounts or email me at thecomplimentaryhousecook@yahoo.com .
Don’t forget to follow me on Facebook ( The Complimentary House Cook ), on Instagram ( @thecomplimentaryhousecook ) or on Pinterest ( Thecomplimentaryhousecook ). I try and post on there daily and you’ll even see a little more of my daily life on there as well.
I love hearing from you guys.