Chocolate Emergency Cookies

(This isn't a typical post, as this is a HEALTHY BLOG...But we get that it is the Christmas Season, so you need some alternatives to the high cal offerings.)
from Spark People website:


These cookies taste like the corner of the brownie pan, but in controlled portions!

INGREDIENTS
6 oz semi sweet chocolate chips
6 oz bittersweet chocolate (can use dark chocolate), broke into large pieces
1 stick unsalted butter, softened and divided
1 1/2 cup flour
1/3 cup unsweetened cocoa
1 1/2 tsp baking powder
1/2 tsp salt
3/4 cup brown sugar
3/4 cup granulated sugar
3 large eggs
1 1/2 tsp vanilla


DIRECTIONS
1. Melt chocolates and 1/2 stick butter in microwave. Cool briefly.
2. Sift flour, cocoa, baking powder and salt. Set aside.
3. Beat 1/2 stick butter, brown sugar and granulated sugar until the consistancy of wet sand.
4. Add the eggs and vanilla and mix.
5. Mix in chocolate mixture, beating only until combined.
6. Stir in flour mixture, only until combined.
7. Chill for 1 hour.
8. Dip out with an ice cream scoop (I use a 4 teaspoon cookie dipper) onto a greased cookie sheet.
9. Bake 1 sheet at a time for 9 to 11 minutes in a 350 degree oven. Do not over bake.
10. Cool 2 minutes on pan before moving to cooling racks.

Nutritional Info

• Servings Per Recipe: 48
• Amount Per Serving
• Calories: 102.5

• Total Fat: 4.3 g
• Cholesterol: 17.9 mg
• Sodium: 67.2 mg
• Total Carbs: 16.0 g
• Dietary Fiber: 0.8 g
• Protein: 1.4 g

Diet or a Lifestyle Change?

You've heard it so many times that you probably say it in your sleep. ""Diets don't work; if you want to lose weight and keep it off, you have to make a lifestyle change.""

But what does a lifestyle change look or feel like, and how do you know when you've made one? The way some people talk about it, you'd think there's some sort of mystical wisdom you get when you "make the change" that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you'll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul. adapted from a SparkPeople tip

French Women tend to be Slender...How about Us!

 French women suffer a relatively low incidence of coronary heart disease, despite having a diet relatively rich in saturated fats. French drink lots of wine, eat baguettes, croissants, butter, cream, fatty liver pate, pastry and cheese, and yet they maintain a relatively low rate of heart disease and obesity as compared with other Western countries.

So are you wondering how the French eat everything and still manage to stay so skinny? Well, the French women's diet is not entirely a mystery. Two important points which may help you:


1. Notice your food. Be conscious about what you are eating. Choose foods that are high in nutrient content, and avoid those that may be harmful to our health. Natural is always best, with less preservatives and artificial 'stuff'. The important constituent of the French paradox seems to be the diet rich in fruits and fresh vegetables with much fiber and vitamins.

2. Second is to eat slowly. When you eat fast, the tendency is that you will eat more because you are not able to notice that you are already full. Remember to chew your food well and savor every bite. When you slow down with smaller bites, you taste your food more and are satisfied with less.

Is it True The More You Sleep, The Longer You Live?

“Sleep is the most undervalued contributor to optimal health and performance,” says Dr. Keith Humphreys, professor of psychiatry at Stanford University. Dr. Humphreys does research in addiction treatment, and national mental health and drug policy. He has written for the New York Times and other publications.
Many people have no idea that getting enough sleep is essential for helping them stick to a diet, making their workouts more productive, or boosting their immune system in general.
When it comes to dieting, leptin and ghrelin are the two hormones that regulate appetite, and are adversely affected by sleep deprivation. Ghrelin, which is produced in the stomach, signals to the brain when it’s time to eat. Leptin, on the other hand, is secreted by fat tissue and has the reverse effect, signaling when you are full.
Chronic lack of sleep increases ghrelin, making you feel hungry when you don’t really need to eat, and decreases leptin, urging you to keep eating although you’ve already gotten all the calories you need.
The deep sleep state is also the time during which your body repairs itself, including your sore biceps, which benefits your workout routine.
Making a habit of sleep deprivation comes with a heavy price tag. A nine-year study of nearly 7,000 Alameda County residents, found that those who routinely slept six or fewer hours a night had a 70 percent higher risk of dying (in the same age groups) than did those who slept seven or eight hours per night.
San Francisco Gate September 2, 2007

Healthified Pumpkin Pie from The Titanium Chef

Thanksgiving is next week, can you believe it?!  I don't know where this year has gone or even this month for that matter.  I know many of you love pumpkin pie but lets be honest, it may have squash in it but it is not good for you!  This year try out this healthified version.  It has 53% less fat; 80% less saturated fat; and 24% fewer calories than its original.  The secret is in the crust!  So don't cheat and use a pre-made one, this one is simple and healthier.  And the best part is that your guests will have no idea it is healthier, it tastes that good!  Make this pie this week and freeze it until Thanksgiving or whip it up the night before and have one less thing to do that day. 

Healthified Pumpkin Pie

Prep time: 25 minutes
Start to finish: 2 hours 25 minutes
Makes 8 servings

Crust:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T skim milk

Filling:
3 egg whites
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 tsp vanilla

Heat oven to 425.  In medium bowl mix flour, sugar, salt and oil with fork until well mixed.  Stir in milk, 1 T at a time till all flour is moistened and crust almost leaves sides of bowl.  Shape dough into a ball using your hands.  Press dough into bottom and up the sides of a 9 inch pie pan. 

In medium bowl beat egg whites slightly with whisk or beater.  Beat in remaining filling ingredients.  Pour filling into pie plate, carefully place in oven and cook for 15 minutes. 

Reduce temp to 350.  Cover edges of crust with foil to prevent excess browning.  Bake about 45 minutes longer or until knife inserted into center comes out clean.  Cool on cooling rack at least 1 hour before serving.  After cooling, pie can remain at room temperature an additional 5 hours but then should be refrigerated. 

1 serving has 250 calories and 7g fat.

How Much Should I Eat?

You should plan out your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest. From MoveItOrLoseIt.blogspot.com

The Holidays are Coming! Prepare Yourself...

Your healthy weight is well worth the effort. It reduces your risk of serious health conditions such as high blood pressure, heart disease, stroke and diabetes. To maintain a healthy weight:

1. Embrace healthy eating by choosing a variety of nutrient-rich foods, including fruits, vegetables and whole grains and small amounts of energy-dense foods like olive oil, nuts and dried fruits.

2. Exercise. Aim for 30 to 60 minutes of moderately intense activity daily.

3. Set action goals focused on specific healthy activities such as improving muscle tone through strength training or starting a daily food and activity diary. from Mayo Clinic.com

25 Ways To Think Thin: #25

Take a walk or do some kind of exercise instead of eating.  Exercise has the added advantage of burning calories and decreasing insulin dosage.  It also makes you feel good about yourself; overeating never does.

25 Ways To Think Thin: #24

Make a list of the reasons why you want to lose weight before you begin your diet.  While you're dieting, you can read your reasons to help you maintain your willpower.

25 Ways To Think Thin: #23

Never go to the supermarket when you're hungry.  You just may be tempted to buy a lot of food you will regret having bought when you get home.

25 Ways To Think Thin: #22

Trim recipes.  Make only the amount you need for one meal or place leftovers in the refrigerator before you start to eat.  This cuts out second helpings.

Happy Halloween from The Titanium Chef

One of my favorite things about Halloween is eating chili for dinner!  I don't know when this tradition started for me but its something I always look forward to.  I have wanted to try something other than the traditional chili and started digging around and found a healthy White Chicken Chili.  Give it a shot, its super easy to come together and is delicious.  Throw it in the crock pot before you go to work and you will come home to the most amazing smelling delicious and healthy meal  to serve to your family before you head out trick or treating!

White Chicken Chili
Makes 6 servings: 1 1/3 cups each

1 lb ground chicken
1/2 cup chopped onion
2 tsp chopped garlic
3 cups chicken broth
1 1/2 tsp dried oregano
1 tsp cumin
1/8 tsp ground red pepper
2 medium zucchini chopped
2 cans white beans, drained and rinsed
1 can green chiles
1/2 cup shredded Monterey Jack cheese

Cook ground chicken, onion and garlic in pan until chicken is no longer pink.  Stir in all remaining ingredients except cheese.  Heat to boiling.  Reduce heat, cover and simmer 10 minutes, stirring occasionally until zucchini is tender.  Remove from heat, stir in cheese until melted. 

1 serving:  330 calories, 5g fat

25 Ways To Think Thin: #21

Avoid social functions that revolve around food if you feel you can't yet resist all the temptation.

Oven "Fried" Pickles from The Titanium Chef

A couple of years ago I went to Memphis to visit a friend and he took me out for some Southern bbq and deep fried pickles.  Now I love pickles but the last thing that I thought would taste good was pickles that were deep fried.  They brought them out with ranch to dip them in, I decided to be brave and took a bite, and I was in love!  They were amazing!  The warm but still crunchy pickle, battered and deep fried and then dipped in ranch was the perfect combination.  Sadly though, they aren't the best thing you could be eating, not even remotely close.  So when I saw this recipe for oven "fried" pickles I had to give them a try and surprisingly they were just as good as the fried ones.  But with the ones cooked in the oven I could eat a lot more, they are way lower in calories, and best of all you don't have to mess with hot oil.  Pair them with a low fat ranch dressing and they are delicious.  Give them a shot, even if you think they sound a little scary...I promise you won't regret it!

Oven "Fried" Pickles
Yield 6 servings
Serving size: 4-6 slices

Photo from penniesonaplatter.com

1 jar whole pickles sliced into thick round slices

2 eggs

1/3 cup flour

1 T Worcestershire sauce

1 tsp hot sauce

1 tsp garlic powder

1 tsp Cajun seasoning (I didn't have this, they still were great)

1 tsp black pepper

1 1/2 cups Panko bread crumbs (regular bread crumbs work too, Panko just make them crispier)

Ranch dressing, for serving

Preheat the broiler to high.  Set a wire rack on top of a baking sheet and spray with non stick spray. 

In a medium bowl, whisk together the eggs and flour. Add Worcestershire sauce, hot sauce, garlic powder, Cajun seasoning and pepper.  Stir until fully incorporated.

Place the Panko bread crumbs in a shallow bowl. Dip the pickle first in the egg mixture, then in the bread crumbs.  Set on the greased wire rack and repeat with remaining slices.

Broil for about 3 minutes on each side.  Be sure to watch them closely, they can burn quickly. Serve with ranch dressing. 

25 Ways To Think Thin: #20

Write out a shopping list before you go to the supermarket.  Stick to the list and don't buy extra items.

25 Ways To Think Thin: #19

Eat before attending a social function that features food.  That way, you won't be tempted to eat something you shouldn't once you're there.

25 Ways To Think Thin: #18

Buy yourself a present to reward yourself instead of eating.  The present should have nothing to do with food but should be clothing or some sort of entertainment.

25 Ways To Think Thin: #17

Brush your teeth right after you finish eating.  Once you get rid of the taste of food you won't think about it so much.

Healthy Pumpkin Bread from The Titanium Chef

My favorite part about fall, other than the leaves changing, is that it means I can start baking with pumpkin!  To me that means it is really fall.  I love the smell of the pumpking and spices as they are baking, it makes my house smell amazing.  Pumpkin bread is one of my favorite things to eat, but I have a hard time enjoying it when I know that it is loaded with sugar and fat.  So I did some research to find a healthier recipe, tweaked it a little bit and came up with a great recipe.  If you like your pumpkin bread a little sweeter you can increase the sugar, I like mine less sweet and love toasting a slice up in the morning and add a little butter to it.  Try it out, its delicious!

Healthy Pumpkin Bread
1 loaf: 16 servings

1/3 cup brown sugar
2 large egg whites
1 1/4 cup pumpkin (not pumpkin pie mix)
1/3 cup applesauce
1 tsp vanilla
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/2 tsp salt

Preheat oven to 350 degrees.  Spray bread pan with non stick spray.  In a large bowl with whisk combine brown sugar and egg whites.  Add pumpkin, applesauce and vanilla and mix till combined.  In a smaller bowl combine flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.  Add flour mixture to pumpkin mixture, stir until just combined.  Do not overmix.  Pour batter into pan, bake 45-50 minutes or until toothpick inserted in center comes out clean.  Cool in pan 10 minutes.  Invert on cooling rack; cool completely. 

25 Ways To Think Thin: #16

Bring a mirror to your own table and watch yourself eat.  Do you look like you are racing against time to finish a meal?  Do you like the way you look as you eat?

25 Ways To Think Thin: #15

Restrict your eating to one place.  Don't take food into your bedroom or study.  This will reduce the number of places you associate with food and eating.

25 Ways To Think Thin: #14

Never skip a meal.  This could be dangerous if yo utake insulin.  Besides, most people find that if they skip one meal, they just overeat at the next meal.

25 Ways To Think Thin: #13

Chew each mouthful of food 20 times before swallowing.  It will increase your concentration on what you're eating and stretch the time you spend eating. 

25 Ways To Think Thin: #12

Keep a food diary to help you become more aware of why you overeat.  Record the time and what was happening at the time.  Were you watching another person eat or a TV show?  Also record your feelings at the time.  Were you bored, angry, or sad?  See if any patterns of overeating emerges from the diary.

25 Ways To Think Thin: #11

Always keep food out of sight.  "Out of sight, out of mind" means you may not even think about food if you're not constantly looking at it.

25 Ways To Think Thin: #10

Get more involved in family projects and community activities.  Many people eat simply out of boredom and will find that other activities are much more fulfilling.

25 Ways To Think Thin: #9

Don't watch TV or listen to the radio while you eat.  Without these distractions you will feel you are getting more out of each mouthful.