...from Michigan, that is. The trip went well and I think I did alright staying on track while we were gone. The drive there and back was difficult, because I had get a serious case of the munchies on road trips, but overall I think it was good. I haven't weighed in yet since we've been back, but only because the batteries in my scale are apparently dead. I'm planning on getting up to workout on the Wii tomorrow morning, so I'll use that to weigh myself and let you guys know how it goes.
I have a few things to tell you guys about:
1) Rye bread from Canada = the devil. Seriously. I can't get enough. I think about it, I crave it, constantly. I don't know where Mike's great uncle finds this stuff, but it's amazing. (FYI - we stopped in Niagara to have dinner with Mike's great uncle, and he loaded us up on rye bread and kielbasa while we were there. He's Ukrainian. It's good stuff).
2) As many of you know, we're Catholic, and during Lent, Catholics typically "give up" something. Most of the time, you'll hear about people giving up sweets, or soda, or swearing, or something like that. Mike and I are no different - we're giving something up, too. We've given up meat from last Wednesday until Easter. We typically follow the fasting/no meat custom on Fridays in Lent, but decided to extend it to every day during Lent this year. It's been harder than I imagined!! Now, I love me a good vegetarian meal, but, I'll admit it. I'm craving a cheeseburger in a BIG way. Oy.
I did manage to workout yesterday, and I'm counting today's housework as my workout today (I did a deep clean of the playroom as well as cleaning/scrubbing both bathrooms and all of the floors). I know I was burning some calories due to the fact that I was sweating like a pig! Tomorrow's goal is to actually get up when my alarm goes off and get in a workout before heading out of the house. Keep your fingers crossed - I have such a hard time getting out of the nice, warm bed during the winter!
I'm back, and I'm motivated. It felt really good to be able to wear my dress from year that I hadn't been able to fit into at Christmas. I want to feel that way again - so it's back on the program I go!!
Tuesday, February 23, 2010
Tuesday, February 9, 2010
Overcoming the Obstacles
It's been pretty quiet here on The New Us: Moms on a Mission blog. I am truly sorry about that! To be totally honest, it's been hard to blog recently for both Ellie and I. We've hit our first real set of struggles, I think. It was bound to happen, and we're both working our way through them.
I can't write for Ellie, but can tell you a little bit about my own struggles recently. I've almost always been on the overweight side of things. Shopping for clothes was really only "fun" for a brief period of time during college where I was actually a size that I could buy trendy clothes in. Pretty much every other point of my life, I've struggled with my weight. It's so much a part of my daily life that it almost feels "normal."
I'm sure some of you out there can identify with that, especially when I look at the statistics regarding how much of the American population is "overweight." There are a lot of us out there. I'm also sure that some of you have tried to convince yourself that you're happy at the weight you are. (While I do know that there are some people that are 100% comfortable in their own, overweight, skin, I'm guessing that the majority of you were more like me). What do I mean by that, you might be asking yourself? Let me explain...
Do you tell everyone that you're happy with yourself, even as you beat yourself up every night for eating something that you "shouldn't" have?
Do you claim that beauty is more than your weight, and that you feel like a beautiful, confidant person, even as you cut yourself down for not working out that day (or week)?
If you're like me, even if you're trying to keep it a secret, you'd answer yes to both of those questions. Even when I'm overweight, I tell people that I don't care about my weight as long as I'm a "healthy" person (and just FYI, my blood pressure, cholesterol, etc are great, except for during this last pregnancy, and it's all back to "normal" now). I may say that, but it's not really true. I HATE being overweight and not being able to wear "cute" clothes, but instead have to reach for the jeans and tshirts that so many of us moms wear. I hate not being able to fit into plane seats or , heck, even the seats at Disney World, comfortably. I hate not being able to run and play with my kids without getting winded.
And right now, I hate myself for not losing more weight yet. I know, I know, I've lost 21 pounds in the past 6 weeks, and I'm super happy about that. Well, my mind is happy with that. But my heart isn't. My heart is disappointed in myself for the days that I didn't work out. My heart is sad that when I went coat shopping this past weekend, I couldn't even find an XL that fit over my hips. My logical part of my brain is telling me that I'm doing a great job and that I just need to keep working at it - but the emotional part of my brain just wants to drown my "sorrows" in ice cream.
Lots of ice cream.
So, my two brains (I know some of you probably don't even think that I have ONE brain, much less two, but go along with the idea right now. It'll help you get through this post) are arguing right now. A lot. My logical brain is telling me not to give up and just to keep plugging away, even though I'm tired and having a hard time getting in workouts, and all of that stuff that I blogged about last time. My emotional brain is telling me that I've always been fat (it does use the word FAT, not OVERWEIGHT. My emotional brain is not very nice....) and that really, does it matter whether or not I lose weight? I mean, I've always been fat, and I've never known anything else, other than a few years in college, so why start changing things now? That side of my brain is telling me that it's just TOO HARD to keep trying to workout and keep trying to eat well, and so on....and that I should just give up and be "happy" in the skin I'm in.
My logical side is fighting a valiant effort, but to be totally honest, the emotional side has a much more appealing argument. It's taken a lot of my willpower to stick to the plan that the logical side is advocating for. A LOT OF WILLPOWER.
There are days that I don't know if I can go much further on this journey.
Then there are days that I feel better about the fact that my pants are falling off of me (except for when I realize that I don't have the next size down, nor do I have the money to go buy new ones, but we'll deal with that later...), and I can make a good food choice at my next meal.
I'm trying to hold on tightly to those days. So far, I am. But it has been a struggle....and I've been embarrassed to admit it to the big, bad, internet world.
Until today.
Today, I'm admitting that I'm struggling. And that it's okay.
I CAN and WILL keep fighting.....
How about you?
I can't write for Ellie, but can tell you a little bit about my own struggles recently. I've almost always been on the overweight side of things. Shopping for clothes was really only "fun" for a brief period of time during college where I was actually a size that I could buy trendy clothes in. Pretty much every other point of my life, I've struggled with my weight. It's so much a part of my daily life that it almost feels "normal."
I'm sure some of you out there can identify with that, especially when I look at the statistics regarding how much of the American population is "overweight." There are a lot of us out there. I'm also sure that some of you have tried to convince yourself that you're happy at the weight you are. (While I do know that there are some people that are 100% comfortable in their own, overweight, skin, I'm guessing that the majority of you were more like me). What do I mean by that, you might be asking yourself? Let me explain...
Do you tell everyone that you're happy with yourself, even as you beat yourself up every night for eating something that you "shouldn't" have?
Do you claim that beauty is more than your weight, and that you feel like a beautiful, confidant person, even as you cut yourself down for not working out that day (or week)?
If you're like me, even if you're trying to keep it a secret, you'd answer yes to both of those questions. Even when I'm overweight, I tell people that I don't care about my weight as long as I'm a "healthy" person (and just FYI, my blood pressure, cholesterol, etc are great, except for during this last pregnancy, and it's all back to "normal" now). I may say that, but it's not really true. I HATE being overweight and not being able to wear "cute" clothes, but instead have to reach for the jeans and tshirts that so many of us moms wear. I hate not being able to fit into plane seats or , heck, even the seats at Disney World, comfortably. I hate not being able to run and play with my kids without getting winded.
And right now, I hate myself for not losing more weight yet. I know, I know, I've lost 21 pounds in the past 6 weeks, and I'm super happy about that. Well, my mind is happy with that. But my heart isn't. My heart is disappointed in myself for the days that I didn't work out. My heart is sad that when I went coat shopping this past weekend, I couldn't even find an XL that fit over my hips. My logical part of my brain is telling me that I'm doing a great job and that I just need to keep working at it - but the emotional part of my brain just wants to drown my "sorrows" in ice cream.
Lots of ice cream.
So, my two brains (I know some of you probably don't even think that I have ONE brain, much less two, but go along with the idea right now. It'll help you get through this post) are arguing right now. A lot. My logical brain is telling me not to give up and just to keep plugging away, even though I'm tired and having a hard time getting in workouts, and all of that stuff that I blogged about last time. My emotional brain is telling me that I've always been fat (it does use the word FAT, not OVERWEIGHT. My emotional brain is not very nice....) and that really, does it matter whether or not I lose weight? I mean, I've always been fat, and I've never known anything else, other than a few years in college, so why start changing things now? That side of my brain is telling me that it's just TOO HARD to keep trying to workout and keep trying to eat well, and so on....and that I should just give up and be "happy" in the skin I'm in.
My logical side is fighting a valiant effort, but to be totally honest, the emotional side has a much more appealing argument. It's taken a lot of my willpower to stick to the plan that the logical side is advocating for. A LOT OF WILLPOWER.
There are days that I don't know if I can go much further on this journey.
Then there are days that I feel better about the fact that my pants are falling off of me (except for when I realize that I don't have the next size down, nor do I have the money to go buy new ones, but we'll deal with that later...), and I can make a good food choice at my next meal.
I'm trying to hold on tightly to those days. So far, I am. But it has been a struggle....and I've been embarrassed to admit it to the big, bad, internet world.
Until today.
Today, I'm admitting that I'm struggling. And that it's okay.
I CAN and WILL keep fighting.....
How about you?
Saturday, February 6, 2010
Counting down...
.....the days until our Michigan trip, that is. Today's February 6th, and we're leaving on the 13th....I have about a week to try to get down to my goal of -25 pounds by the time we leave. I'm closer this week: I lost one more pound, so I've got a total loss of 21 pounds, which is great, but I'm feeling a little overwhelmed with the idea of having to lose 4 pounds this week to make my goal. I'm not sure it's going to happen, but I'm going to try.
To be totally honest, I'm completely surprised that I lost that pound this week. I'm taking it as a sign that my previous way of eating was WAY wrong. I'm going to be totally forthcoming here: I haven't logged into Spark People to log my food intake in over a week. ***hiding behind the couch*** I've been trying to think about what I'm eating before I put it into my mouth, and if I'm hungry, I'm trying to force myself to reach for the veggies, not the carbs, but I haven't logged a thing, so I'm sure I'm still overeating somehow. I really thought that I was going to gain at least a pound this week.
I'm adding to the feeling of shame and guilt here, as I admit to not exercising more than once (during the Grammys on Sunday) this week. I'm just not sure how and when to fit it in. I'm exhausted, plain and simple. Mike's put in 6 thirteen hour days this week, as well as a half day last Sunday, and that means all of the rest of the "to-do stuff" has been left to me. Here's my week (just so you get an idea, and NO I'm not exaggerating. This is the life of a resident's spouse, with kiddos):
Sunday: Up at 7 am, at church by 10 am, youth group until 3, grocery shopping afterwards, home for dinner and working out. (I was supposed to babysit a friend's children at 5:30, but that fell through so my night actually opened up a bit).
Monday: Left the house at 7:30 am (so up at 6 am to make sure all three boys were up and fed and ready) to take Baby #1 to school by 8:10, went to Baby #2's school to clean, home by noon to try to get Baby #3 a nap. While home, did 3 loads of laundry, baked a loaf of bread, and started four batches of cinnamon rolls to rise in the fridge while I was gone. Left house at 2:30 to pick Baby #1 up at school, home to make dinner. Dinner, bedtime for the kids, and then prepwork for staff meeting the next day.
Tuesday: Same morning schedule, except this time we dropped Baby #1 off at school at 8:10, and then Baby #2 off at school at 9. I stopped for a quick coffee with a friend for about 30 minutes, and then it was off to church, where I had back-to-back meetings. Left church around 2, picked up Baby #2 from a friend's house (where he went after school), then picked up Baby #1 from school. Home to make dinner and try to do a little bit of cleaning. Made 4 batches of cinnamon rolls for the teacher appreciation breakfast at Baby #1's school the next morning.
Wednesday: Same morning as Tuesday, but earlier (we had to be at Baby #1's school by 7:30 am for the teacher breakfast), afternoon changed to coming home by 12:30 pm to leave again by 2:30 pm (during this time, I got Baby #3 down for a nap, and tried to do more laundry). Picked Baby #1 up from school, came home to make dinner, saw Mike for 5 minutes as I told him what dinner was and who did/did not nap during the day, and then it was off to a fundraising event for Baby #2's school.
Thursday: Same morning as Tuesday, with the exception being I babysat for a friend during Baby #2's school period. Home for a quick lunch, then off to visit another school program that we might send Baby #1 to next year. Home for 30 minutes, while I unloaded the car and did the dishes from breakfast, and then off to pick up Baby #1 from school. Back home to make dinner, and try to clean up the house a little. Dinner, bathtime, then bedtime. Mike wasn't home until close to 8 this night, so everything was on my own. Afterwards, I crashed into bed because I was just exhausted.
Friday: Out of the house by 7:30 to get Baby #1 to school. Friday was my "lazy" day: Came home to do 5 loads of laundry, mopping, baked 4 dozen cookies for Baby #1's Family Game Night, cleaned both bathrooms, did prepwork for this weekend's youth group, etc. Left at 2:30 pm to run to get Baby #1 from school. Came home for a quick dinner and clean up, before being back in the car at 5 pm to go to Family Game Night. Was at Baby #1's school until 8, then stopped at the hospital to see Mike for an hour (he was working overnight last night, and the boys hadn't seen him since Wednesday thanks to his work schedule), then home for bedtime. By the time I got the car unloaded and boys in bed it was 10 pm, so I just did a quick clean up and collapsed into bed.
Saturday: Up at 8 after being up twice during the night with the kids (They don't sleep well on nights that Mike's at work), got the kids dressed and ready, made a batch of cinnamon rolls since the dog ate ours when I left them out on the counter on Wednesday morning and I'd promised to make the kids new ones to make up for it, and I have to still run to the dump today, finish prepwork for youth group, and then we have a dinner tonight with some of Mike's attendings. I'm going to try to work in a treadmill workout during naptime, but it all depends on if the kids sleep, because I'm sure Mike will be crashed in bed because he was up working all night. Then it's back to the same schedule tomorrow.
So, I didn't write this out so you could all say, "Awww...poor Heidi" or anything like that. I wanted to try and get a good visual for my week to see where I can adjust it to work out. I prefer to work out in the morning, because I love to start my day like that, but if I get up any earlier than our normal wake up time (which is 6 for me, and 6:30 for the boys), the boys wake up and follow me downstairs. I've tried both 5 am and 5:30 am, hoping to get in a workout, and can probably count the times that it actually worked on one hand: most days they follow me downstairs and then are cranky and grumpy because they're up an hour earlier, and the morning does NOT start out right.
I'm usually "free" after about 8 pm each night, because the boys are usually in bed and asleep after this time. However, this is also usually my only time to try and get chores done. Usually, I have a ton of cleaning and laundry and prepwork for the next day (packing bags and lunches, etc) to do after this time. This is usually also my work time for the youth group, which I put in about 20 hours a week on youth group related activities. I usually have a good hour to two hours of work to do after the kids go to bed. Add into it that I'm usually just utterly exhausted by 8 pm from the constant demands of the boys, the house, and all the managerial stuff that comes along with it (yardwork, upkeep and maintenance, bill paying, doctor's appointments, etc - Mike can't do any of this because of his job), and it's really hard for me to work out. I'm exhausted, and then when I do force myself to work out during this time, I'm all revved up and wide awake, which makes it hard for me to get to bed before midnight, when then makes me even more tired the next day. Mike's on a rotation where we're lucky if he's home by 7:30 pm each night (and he has to get up at 3:30 am, so he pretty much comes home, eats, and then heads to bed), so I can't rely on him for child care when I'm working out. We used to have a YMCA membership, so I could drop the kids off in the child care while I worked out, but the hospital didn't renew that contract this year, and we can't afford to buy one on our own.
This week, I tried to work in little bursts of working out: running up and down the stairs extra times when I was putting away the laundry, little 10 minute bursts of crunches/leg lifts/etc before the kids noticed I was laying on the ground (and therefore, had become a human jungle gym), but it really bothers me to not be doing more than that. I love my treadmill workout - I feel great afterwards and I'd gotten back up to running short distances, which felt great (I'd really missed running!).
I just cannot figure out a way to get more energy. My days just zap me of all my energy, and if I take away sleep to work out, I feel great for a day or two, but then that lack of sleep really wears on me and I'm grumpy, and can't stay awake while driving, etc. I really need 7 or more hours of sleep a night - it's just what my body needs, I guess.
I guess I just need to keep trying to figure it out, but I'm asking you for some ideas. I think I'm going to need to find more ways to do short little workouts throughout the day, at least during the school year. Any ideas? I'd like some strength building and possibly toning ideas......as well as any short cardio bursts you can think of.
I think I've managed to change my eating habits and gotten my cravings/bad habits under control. My weight loss this week, even without working out, I think is proof of that. My next goal is to find new ways to work exercise into that daily schedule, without sacrificing playing time with the boys, or letting the house work or youth group work slide (and if you saw my house you'd know that I am not neurotic about this - things are not perfectly clean!!! I usually have piles of laundry that need to get done, and only vacuum once a week, etc).
Ideas? Thanks!
To be totally honest, I'm completely surprised that I lost that pound this week. I'm taking it as a sign that my previous way of eating was WAY wrong. I'm going to be totally forthcoming here: I haven't logged into Spark People to log my food intake in over a week. ***hiding behind the couch*** I've been trying to think about what I'm eating before I put it into my mouth, and if I'm hungry, I'm trying to force myself to reach for the veggies, not the carbs, but I haven't logged a thing, so I'm sure I'm still overeating somehow. I really thought that I was going to gain at least a pound this week.
I'm adding to the feeling of shame and guilt here, as I admit to not exercising more than once (during the Grammys on Sunday) this week. I'm just not sure how and when to fit it in. I'm exhausted, plain and simple. Mike's put in 6 thirteen hour days this week, as well as a half day last Sunday, and that means all of the rest of the "to-do stuff" has been left to me. Here's my week (just so you get an idea, and NO I'm not exaggerating. This is the life of a resident's spouse, with kiddos):
Sunday: Up at 7 am, at church by 10 am, youth group until 3, grocery shopping afterwards, home for dinner and working out. (I was supposed to babysit a friend's children at 5:30, but that fell through so my night actually opened up a bit).
Monday: Left the house at 7:30 am (so up at 6 am to make sure all three boys were up and fed and ready) to take Baby #1 to school by 8:10, went to Baby #2's school to clean, home by noon to try to get Baby #3 a nap. While home, did 3 loads of laundry, baked a loaf of bread, and started four batches of cinnamon rolls to rise in the fridge while I was gone. Left house at 2:30 to pick Baby #1 up at school, home to make dinner. Dinner, bedtime for the kids, and then prepwork for staff meeting the next day.
Tuesday: Same morning schedule, except this time we dropped Baby #1 off at school at 8:10, and then Baby #2 off at school at 9. I stopped for a quick coffee with a friend for about 30 minutes, and then it was off to church, where I had back-to-back meetings. Left church around 2, picked up Baby #2 from a friend's house (where he went after school), then picked up Baby #1 from school. Home to make dinner and try to do a little bit of cleaning. Made 4 batches of cinnamon rolls for the teacher appreciation breakfast at Baby #1's school the next morning.
Wednesday: Same morning as Tuesday, but earlier (we had to be at Baby #1's school by 7:30 am for the teacher breakfast), afternoon changed to coming home by 12:30 pm to leave again by 2:30 pm (during this time, I got Baby #3 down for a nap, and tried to do more laundry). Picked Baby #1 up from school, came home to make dinner, saw Mike for 5 minutes as I told him what dinner was and who did/did not nap during the day, and then it was off to a fundraising event for Baby #2's school.
Thursday: Same morning as Tuesday, with the exception being I babysat for a friend during Baby #2's school period. Home for a quick lunch, then off to visit another school program that we might send Baby #1 to next year. Home for 30 minutes, while I unloaded the car and did the dishes from breakfast, and then off to pick up Baby #1 from school. Back home to make dinner, and try to clean up the house a little. Dinner, bathtime, then bedtime. Mike wasn't home until close to 8 this night, so everything was on my own. Afterwards, I crashed into bed because I was just exhausted.
Friday: Out of the house by 7:30 to get Baby #1 to school. Friday was my "lazy" day: Came home to do 5 loads of laundry, mopping, baked 4 dozen cookies for Baby #1's Family Game Night, cleaned both bathrooms, did prepwork for this weekend's youth group, etc. Left at 2:30 pm to run to get Baby #1 from school. Came home for a quick dinner and clean up, before being back in the car at 5 pm to go to Family Game Night. Was at Baby #1's school until 8, then stopped at the hospital to see Mike for an hour (he was working overnight last night, and the boys hadn't seen him since Wednesday thanks to his work schedule), then home for bedtime. By the time I got the car unloaded and boys in bed it was 10 pm, so I just did a quick clean up and collapsed into bed.
Saturday: Up at 8 after being up twice during the night with the kids (They don't sleep well on nights that Mike's at work), got the kids dressed and ready, made a batch of cinnamon rolls since the dog ate ours when I left them out on the counter on Wednesday morning and I'd promised to make the kids new ones to make up for it, and I have to still run to the dump today, finish prepwork for youth group, and then we have a dinner tonight with some of Mike's attendings. I'm going to try to work in a treadmill workout during naptime, but it all depends on if the kids sleep, because I'm sure Mike will be crashed in bed because he was up working all night. Then it's back to the same schedule tomorrow.
So, I didn't write this out so you could all say, "Awww...poor Heidi" or anything like that. I wanted to try and get a good visual for my week to see where I can adjust it to work out. I prefer to work out in the morning, because I love to start my day like that, but if I get up any earlier than our normal wake up time (which is 6 for me, and 6:30 for the boys), the boys wake up and follow me downstairs. I've tried both 5 am and 5:30 am, hoping to get in a workout, and can probably count the times that it actually worked on one hand: most days they follow me downstairs and then are cranky and grumpy because they're up an hour earlier, and the morning does NOT start out right.
I'm usually "free" after about 8 pm each night, because the boys are usually in bed and asleep after this time. However, this is also usually my only time to try and get chores done. Usually, I have a ton of cleaning and laundry and prepwork for the next day (packing bags and lunches, etc) to do after this time. This is usually also my work time for the youth group, which I put in about 20 hours a week on youth group related activities. I usually have a good hour to two hours of work to do after the kids go to bed. Add into it that I'm usually just utterly exhausted by 8 pm from the constant demands of the boys, the house, and all the managerial stuff that comes along with it (yardwork, upkeep and maintenance, bill paying, doctor's appointments, etc - Mike can't do any of this because of his job), and it's really hard for me to work out. I'm exhausted, and then when I do force myself to work out during this time, I'm all revved up and wide awake, which makes it hard for me to get to bed before midnight, when then makes me even more tired the next day. Mike's on a rotation where we're lucky if he's home by 7:30 pm each night (and he has to get up at 3:30 am, so he pretty much comes home, eats, and then heads to bed), so I can't rely on him for child care when I'm working out. We used to have a YMCA membership, so I could drop the kids off in the child care while I worked out, but the hospital didn't renew that contract this year, and we can't afford to buy one on our own.
This week, I tried to work in little bursts of working out: running up and down the stairs extra times when I was putting away the laundry, little 10 minute bursts of crunches/leg lifts/etc before the kids noticed I was laying on the ground (and therefore, had become a human jungle gym), but it really bothers me to not be doing more than that. I love my treadmill workout - I feel great afterwards and I'd gotten back up to running short distances, which felt great (I'd really missed running!).
I just cannot figure out a way to get more energy. My days just zap me of all my energy, and if I take away sleep to work out, I feel great for a day or two, but then that lack of sleep really wears on me and I'm grumpy, and can't stay awake while driving, etc. I really need 7 or more hours of sleep a night - it's just what my body needs, I guess.
I guess I just need to keep trying to figure it out, but I'm asking you for some ideas. I think I'm going to need to find more ways to do short little workouts throughout the day, at least during the school year. Any ideas? I'd like some strength building and possibly toning ideas......as well as any short cardio bursts you can think of.
I think I've managed to change my eating habits and gotten my cravings/bad habits under control. My weight loss this week, even without working out, I think is proof of that. My next goal is to find new ways to work exercise into that daily schedule, without sacrificing playing time with the boys, or letting the house work or youth group work slide (and if you saw my house you'd know that I am not neurotic about this - things are not perfectly clean!!! I usually have piles of laundry that need to get done, and only vacuum once a week, etc).
Ideas? Thanks!
Thursday, February 4, 2010
New Uses for Pomegranate Juice
Before I go to far, I wanted to report back that I made this recipe for dinner tonight (the greens with feta and carrots one), and it was delicious!! Even my 100% carnivore son (Baby #1 usually refuses veggie meals) devoured it! I recommend it - it seems way too easy and simple, but the flavours really come together at the end and really compliment each other!
Anywho...today's food that we should be eating and aren't is pomegranate juice. Do you realize how hard it is to find recipes for pomegranate juice that aren't alcoholic beverages? (not that there's anything wrong with a alcoholic beverage or two, but I figured since this is really a website meant to encourage people to better themselves, I probably shouldn't be broadcasting tons of drink recipes...haha). Before we get to the recipes, though, does anyone know why we should be eating/drinking pomegranate juice?
Well, let me tell you!
It's quite the cancer fighter!! Multiple studies have shown it to fight breast cancer, inhibit lung cancer, and slow the growth of prostate cancer (it also was shown to keep PSA levels stable, reducing the need for chemo and other treatments in men who had fought prostate cancer).
Studies have shown that it might prevent Alzheimer's Disease, as well as prevent osteoarthritis. It lowers LDL (bad cholesterol), raises HDL (good cholesterol), and lowers blood pressure.
However, I'm pretty sure that the benefits of pomegranate juice won't negate the effects of drinking too many pomegranate martinis (yum!). So, to help you find ways to work it into your diet without getting too drunk, here are some non-alcoholic beverage recipes!
Mustard Pomegranate Pork Tenderloin
Ingredients
* 1/4 cup pomegranate juice
* 1/4 cup fresh orange juice
* 1 1/2 tablespoons Dijon mustard
* 1 tablespoon honey
* 1 teaspoon minced garlic
* 1 teaspoon orange zest
* 1 dash cayenne pepper
* 1 (1 1/2 pound) pork tenderloin
* 4 tablespoons pomegranate seeds
Directions
1. In a clean jar with a tight-fitting lid, combine pomegranate juice, orange juice, mustard, honey, garlic, orange zest, and cayenne pepper. Tighten lid, and shake until everything is mixed well. Pour over pork tenderloin in a large resealable plastic bag. Seal bag, and refrigerate for at least one hour and up to 3 hours.
2. Preheat oven to 350 degrees F (175 degrees C). Coat a large roasting pan with cooking spray. Remove tenderloin from marinade, reserving the marinade. Place meat in roasting pan, and arrange pan on center rack in oven.
3. Pour marinade into a small saucepan. Bring to a boil, reduce heat to simmer, and reduce volume by half. Remove from heat. Place 1/2 of liquid in a cup for basting, and reserve to use as a sauce.
4. Roast tenderloin in oven for 30 to 40 minutes, basting lightly with reduced marinade until internal temperature is 155 degrees F (68 degrees C) when measured in the thickest part of the tenderloin. Remove tenderloin from oven, cover with foil, and let rest for 5 to 10 minutes before slicing. Serve each portion with reserved sauce drizzled over top, and a sprinkle of pomegranate seeds.
Fruit Smoothie
Ingredients
* 1/3 cup fresh blueberries
* 1/3 cup fresh raspberries
* 4 large fresh strawberries, hulled
* 1/3 cup pomegranate juice
* 1/3 cup mango juice
* 2/3 cup milk
* 2 tablespoons honey
Directions
1. Place the blueberries, raspberries, strawberries, pomegranate and mango juices, milk, and honey into a blender. Cover, and puree until smooth. Pour into glasses to serve.
Chicken in Pomegranate Juice - Alone or With Penne Pasta
* 8 chicken thighs
* Salt & pepper
* 1 tablespoon cumin
* 1 tablespoon olive oil
* 1 large onion, roughly chopped
* 4 cloves garlic, chopped
* 2 cups pomegranate juice
Optional Pasta Dish
* 1/2 cup of spicy green olives, chopped
* 1 whole preserved lemon, rind only, chopped
* 1 pound of penne
Season the chicken generously with salt, pepper and cumin.
Heat olive oil in a skillet and brown the chicken on all sides.
Discard half the fat from the pan and add onions and garlic to the remaining juices. Cook at medium to low heat until onions turn translucent. Add the pomegranate juice, allow it to heat for just a minute, and add chicken back to the pan and cover. Cook at a medium heat for around 10 minutes or until juices run clear.
Remove chicken from pan and cover with foil to keep warm. Bring juice to a boil and cook down until it is a thick sauce. Spoon onions and sauce over chicken and serve.
To turn this into a pasta dish:
Cook pasta according to package directions. While it is boiling, tear meat off of the chicken and put back into the pan of onions and sauce. Add preserved lemon and olives. Cook at a medium heat for 3-5 minutes, just enough for ingredients to marry.
Add to pasta when cooked and drained, and serve with parmesan cheese.
Serves: 4
Anywho...today's food that we should be eating and aren't is pomegranate juice. Do you realize how hard it is to find recipes for pomegranate juice that aren't alcoholic beverages? (not that there's anything wrong with a alcoholic beverage or two, but I figured since this is really a website meant to encourage people to better themselves, I probably shouldn't be broadcasting tons of drink recipes...haha). Before we get to the recipes, though, does anyone know why we should be eating/drinking pomegranate juice?
Well, let me tell you!
It's quite the cancer fighter!! Multiple studies have shown it to fight breast cancer, inhibit lung cancer, and slow the growth of prostate cancer (it also was shown to keep PSA levels stable, reducing the need for chemo and other treatments in men who had fought prostate cancer).
Studies have shown that it might prevent Alzheimer's Disease, as well as prevent osteoarthritis. It lowers LDL (bad cholesterol), raises HDL (good cholesterol), and lowers blood pressure.
However, I'm pretty sure that the benefits of pomegranate juice won't negate the effects of drinking too many pomegranate martinis (yum!). So, to help you find ways to work it into your diet without getting too drunk, here are some non-alcoholic beverage recipes!
Mustard Pomegranate Pork Tenderloin
Ingredients
* 1/4 cup pomegranate juice
* 1/4 cup fresh orange juice
* 1 1/2 tablespoons Dijon mustard
* 1 tablespoon honey
* 1 teaspoon minced garlic
* 1 teaspoon orange zest
* 1 dash cayenne pepper
* 1 (1 1/2 pound) pork tenderloin
* 4 tablespoons pomegranate seeds
Directions
1. In a clean jar with a tight-fitting lid, combine pomegranate juice, orange juice, mustard, honey, garlic, orange zest, and cayenne pepper. Tighten lid, and shake until everything is mixed well. Pour over pork tenderloin in a large resealable plastic bag. Seal bag, and refrigerate for at least one hour and up to 3 hours.
2. Preheat oven to 350 degrees F (175 degrees C). Coat a large roasting pan with cooking spray. Remove tenderloin from marinade, reserving the marinade. Place meat in roasting pan, and arrange pan on center rack in oven.
3. Pour marinade into a small saucepan. Bring to a boil, reduce heat to simmer, and reduce volume by half. Remove from heat. Place 1/2 of liquid in a cup for basting, and reserve to use as a sauce.
4. Roast tenderloin in oven for 30 to 40 minutes, basting lightly with reduced marinade until internal temperature is 155 degrees F (68 degrees C) when measured in the thickest part of the tenderloin. Remove tenderloin from oven, cover with foil, and let rest for 5 to 10 minutes before slicing. Serve each portion with reserved sauce drizzled over top, and a sprinkle of pomegranate seeds.
Fruit Smoothie
Ingredients
* 1/3 cup fresh blueberries
* 1/3 cup fresh raspberries
* 4 large fresh strawberries, hulled
* 1/3 cup pomegranate juice
* 1/3 cup mango juice
* 2/3 cup milk
* 2 tablespoons honey
Directions
1. Place the blueberries, raspberries, strawberries, pomegranate and mango juices, milk, and honey into a blender. Cover, and puree until smooth. Pour into glasses to serve.
Chicken in Pomegranate Juice - Alone or With Penne Pasta
* 8 chicken thighs
* Salt & pepper
* 1 tablespoon cumin
* 1 tablespoon olive oil
* 1 large onion, roughly chopped
* 4 cloves garlic, chopped
* 2 cups pomegranate juice
Optional Pasta Dish
* 1/2 cup of spicy green olives, chopped
* 1 whole preserved lemon, rind only, chopped
* 1 pound of penne
Season the chicken generously with salt, pepper and cumin.
Heat olive oil in a skillet and brown the chicken on all sides.
Discard half the fat from the pan and add onions and garlic to the remaining juices. Cook at medium to low heat until onions turn translucent. Add the pomegranate juice, allow it to heat for just a minute, and add chicken back to the pan and cover. Cook at a medium heat for around 10 minutes or until juices run clear.
Remove chicken from pan and cover with foil to keep warm. Bring juice to a boil and cook down until it is a thick sauce. Spoon onions and sauce over chicken and serve.
To turn this into a pasta dish:
Cook pasta according to package directions. While it is boiling, tear meat off of the chicken and put back into the pan of onions and sauce. Add preserved lemon and olives. Cook at a medium heat for 3-5 minutes, just enough for ingredients to marry.
Add to pasta when cooked and drained, and serve with parmesan cheese.
Serves: 4
Wednesday, February 3, 2010
Are you eating enough cinnamon?
We're on to item #4 on the Healthy Foods You're Not Eating list...and it's another one of my favourites: Cinnamon.
YUMMMMM......one of my favourite spices in baked goods, as well as one of my favourite smells. Considering the amount of cinnamon-scented candles that were on the Target shelves today, I'm assuming that I'm not the only one that feels this way!
So, why cinnamon? Here are some reasons, from HealthDiaries.com
1) Studies have shown that just 1/2 tsp of cinnamon a day can help lower LDL cholesterol.
2) Several studies suggest that cinnamon can have a regulatory effect on blood sugar.
3) In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections, as well as an anti-clotting effect on blood.
4) In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.
5) It's been shown to have an effect on arthritis pain (reducing pain when taken daily, along with honey).
Add into the mix that it's a great source of manganese, fiber, iron, and calcium, and you've got a great spice to use in the kitchen!!
Everyone knows that you can have delicious baked goods with cinnamon (be careful though - it can really effect the rising of your baked goods, so make sure to not play around TOO much with the amounts that recipes call for), but what else can you eat with cinnamon in it? I decided to try to find non-baked goods recipes for you...
One of our favourites comes from Weight Watchers:
Cinnamon Beef with Couscous
1.25 cups uncooked couscous
1 lb ground round
1.5 tsp ground cinnamon, divided
1 (14.5 ounce) can diced tomatoes with roasted garlic
1/2 cup raisins
1/4 cup water
1 tsp ground cumin
1/2 tsp ground allspice
10 pimiento stuffed olives, coarsely chopped
3 tbsp slivered almonds, toasted
Cook couscous according to package directions, omitting salt and fat.
Cook beef in a large nonstick skillet over medium-high heat 3 minutes or until browned, stirring to crumble. Stir in 1 tsp cinnamon, tomatoes, and next 5 ingredients.
Bring to a boil; cover, reduce heat, and simmer 10 minutes. Remove from heat, stir in almonds and 1/2 tsp cinnamon. Cover and let stand for 5 minutes. Serve over couscous. Makes 6 servings.
(We haven't tried this one, but it looks good!)
Warm and Nutty Cinnamon Quinoa
1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.
Serves 4.
*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.
....and because I like to be nice, our favourite cinnamon rolls:
"Cheating" Homemade Cinnamon Rolls
1 loaf of frozen bread dough (I used Rhode's 100% whole wheat and it was just fine)
Filling:
1/4 cup butter or margarine, softened
1 cup brown sugar, packed
3 Tbsp ground cinnamon
Icing:
3 oz cream cheese, softened
1/4 cup butter or margarine, softened
1.5 cup confectioner's sugar
Place loaf of dough on a plate and let it sit at room temperature until thawed. Once thawed, roll out onto a floured surface to a size about 9 x 16 inches. Spread 1/4 cup butter over dough. In a small bowl, mix together brown sugar and cinnamon. Sprinkle over top of cinnamon roll, stopping about 1/2 an inch away from the sides so it will seal. Carefully roll up cinnamon roll into a log and press lightly to seal. Slice into one inch slices with serrated knife. Place in a greased 9 x13 pan and cover with Saran Wrap. Place in a warm spot and allow to rise until doubled in size (I left it in the fridge overnight and then warmed it up in a warm oven until doubled). Remove Saran Wrap and bake at 400 for about 15 minutes.
Icing: Mix all ingredients together and beat with electric mixer until creamy. Spread over cinnamon rolls.
YUMMMMM......one of my favourite spices in baked goods, as well as one of my favourite smells. Considering the amount of cinnamon-scented candles that were on the Target shelves today, I'm assuming that I'm not the only one that feels this way!
So, why cinnamon? Here are some reasons, from HealthDiaries.com
1) Studies have shown that just 1/2 tsp of cinnamon a day can help lower LDL cholesterol.
2) Several studies suggest that cinnamon can have a regulatory effect on blood sugar.
3) In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections, as well as an anti-clotting effect on blood.
4) In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.
5) It's been shown to have an effect on arthritis pain (reducing pain when taken daily, along with honey).
Add into the mix that it's a great source of manganese, fiber, iron, and calcium, and you've got a great spice to use in the kitchen!!
Everyone knows that you can have delicious baked goods with cinnamon (be careful though - it can really effect the rising of your baked goods, so make sure to not play around TOO much with the amounts that recipes call for), but what else can you eat with cinnamon in it? I decided to try to find non-baked goods recipes for you...
One of our favourites comes from Weight Watchers:
Cinnamon Beef with Couscous
1.25 cups uncooked couscous
1 lb ground round
1.5 tsp ground cinnamon, divided
1 (14.5 ounce) can diced tomatoes with roasted garlic
1/2 cup raisins
1/4 cup water
1 tsp ground cumin
1/2 tsp ground allspice
10 pimiento stuffed olives, coarsely chopped
3 tbsp slivered almonds, toasted
Cook couscous according to package directions, omitting salt and fat.
Cook beef in a large nonstick skillet over medium-high heat 3 minutes or until browned, stirring to crumble. Stir in 1 tsp cinnamon, tomatoes, and next 5 ingredients.
Bring to a boil; cover, reduce heat, and simmer 10 minutes. Remove from heat, stir in almonds and 1/2 tsp cinnamon. Cover and let stand for 5 minutes. Serve over couscous. Makes 6 servings.
(We haven't tried this one, but it looks good!)
Warm and Nutty Cinnamon Quinoa
1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.
Serves 4.
*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.
....and because I like to be nice, our favourite cinnamon rolls:
"Cheating" Homemade Cinnamon Rolls
1 loaf of frozen bread dough (I used Rhode's 100% whole wheat and it was just fine)
Filling:
1/4 cup butter or margarine, softened
1 cup brown sugar, packed
3 Tbsp ground cinnamon
Icing:
3 oz cream cheese, softened
1/4 cup butter or margarine, softened
1.5 cup confectioner's sugar
Place loaf of dough on a plate and let it sit at room temperature until thawed. Once thawed, roll out onto a floured surface to a size about 9 x 16 inches. Spread 1/4 cup butter over dough. In a small bowl, mix together brown sugar and cinnamon. Sprinkle over top of cinnamon roll, stopping about 1/2 an inch away from the sides so it will seal. Carefully roll up cinnamon roll into a log and press lightly to seal. Slice into one inch slices with serrated knife. Place in a greased 9 x13 pan and cover with Saran Wrap. Place in a warm spot and allow to rise until doubled in size (I left it in the fridge overnight and then warmed it up in a warm oven until doubled). Remove Saran Wrap and bake at 400 for about 15 minutes.
Icing: Mix all ingredients together and beat with electric mixer until creamy. Spread over cinnamon rolls.
Monday, February 1, 2010
So Who Is With Me????
Struggling that is. I have admitted it. Sweets, are my downfall. I was sailing along until that fateful day on January 15th when we celebrated the life of my beautiful 5 year old however, since that day....its been down hill...way down. Somehow, with the workouts, I have not gained any weight since devouring sweets on a regular basis. For example...one package of Animal Crackers for Lunch, One For dinner...high quality nutrition. Yes, I am providing nutritious meals for the kids, its me that struggles.
Heidi is excelling. She's lost an amazing 18 pounds since this began....and I am faltering. Is anyone with me?
I find when I can't be perfect, I often quit, and it seems to be the same here....and unfortunately my darling oldest has the same personality traits as her dear old mom.
So tomorrow, yes, on a Tuesday, I begin again. No SWEETS. Keep exercising and see where it goes. It can't get worse, can it? So who is with me? Lets start Fresh Tomorrow!!!!!
Heidi is excelling. She's lost an amazing 18 pounds since this began....and I am faltering. Is anyone with me?
I find when I can't be perfect, I often quit, and it seems to be the same here....and unfortunately my darling oldest has the same personality traits as her dear old mom.
So tomorrow, yes, on a Tuesday, I begin again. No SWEETS. Keep exercising and see where it goes. It can't get worse, can it? So who is with me? Lets start Fresh Tomorrow!!!!!
Sunday, January 31, 2010
Food #3 : Swiss Chard
Oh yay!
Believe it or not, we've approached one of my absolute favourite foods on the Healthy Foods You Should Be Eating list: Swiss Chard!
Now, just thinking of Swiss chard makes me flash back to my childhood. It was a staple for dinners at my grandparents' house up in Canada - we'd have it all the time as a side dish to accompany pretty much anything. Nanny would steam it, then lather it with butter and sprinkle some salt on, and it was good to go. We've managed to find more ways to prepare it since then, but just plain old buttered Swiss chard will forever hold a special place in my heart.
So, why should we eat this (or try it if you haven't already had some)? According to The World's Healthiest Foods, Swiss chard is a "vegetable valedictorian." Swiss chard has been shown in multiple studies to be particularly good at preventing digestive tract cancers (colon especially), as well as seeming to have a protective effect on the kidneys.
Swiss chard packs quite the punch, too. It seems just simple and salty, but each serving of Swiss chard contains: concentrations of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard is also a very good or good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid. That's a lot for such a little vegetable!!
Want to try to work some Swiss chard into your diet? Here are a couple of recipes to try out. The first is one that we actually just made on Friday night (and LOVED!), and the second is one that we're going to try later this week. Both come to you from the Whole Foods website.
Coconut Milk-Braised Greens
Salt to taste
2 bunches collard greens, kale or Swiss chard (about 1 pound total), stemmed and roughly chopped
2 tablespoons olive oil
1 small yellow onion, thinly sliced
3/4 cup coconut milk
1 tablespoon lemon juice
Black pepper to taste
Method
Bring a large pot of salted water to a boil. Add greens and cook for 2 minutes; drain well and set aside.
Meanwhile, heat oil in a large skillet over medium heat. Add onions and cook, stirring often, until soft and translucent, 5 to 7 minutes. Add reserved greens, coconut milk and lemon juice, stir well and simmer until tender, 5 to 7 minutes more. Season with salt and pepper and serve.
Nutrition
Per serving (about 13oz/356g-wt.): 280 calories (190 from fat), 21g total fat, 10g saturated fat, 0mg cholesterol, 450mg sodium, 19g total carbohydrate (10g dietary fiber, 3g sugar), 7g protein
Greens with Carrots, Feta Cheese, and Brown Rice
2 carrots, shredded
2 bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced
1/2 red onion, finely chopped
Salt and ground black pepper to taste
1/4 pound feta cheese, crumbled
1 (20-ounce) package 365 Everyday Value frozen Organic Whole Grain Brown Rice, prepared according to package directions
Method
Put carrots, greens, onions, 1/4 cup water, salt and pepper into a large, deep skillet and toss well. Cover and cook over medium heat, tossing once or twice, until greens are wilted and tender, 10 to 15 minutes. Toss with feta cheese and spoon over brown rice.
Nutrition
Per serving (about 14oz/410g-wt.): 290 calories (70 from fat), 8g total fat, 4.5g saturated fat, 25mg cholesterol, 900mg sodium, 46g total carbohydrate (7g dietary fiber, 5g sugar), 11g protein
Believe it or not, we've approached one of my absolute favourite foods on the Healthy Foods You Should Be Eating list: Swiss Chard!
Now, just thinking of Swiss chard makes me flash back to my childhood. It was a staple for dinners at my grandparents' house up in Canada - we'd have it all the time as a side dish to accompany pretty much anything. Nanny would steam it, then lather it with butter and sprinkle some salt on, and it was good to go. We've managed to find more ways to prepare it since then, but just plain old buttered Swiss chard will forever hold a special place in my heart.
So, why should we eat this (or try it if you haven't already had some)? According to The World's Healthiest Foods, Swiss chard is a "vegetable valedictorian." Swiss chard has been shown in multiple studies to be particularly good at preventing digestive tract cancers (colon especially), as well as seeming to have a protective effect on the kidneys.
Swiss chard packs quite the punch, too. It seems just simple and salty, but each serving of Swiss chard contains: concentrations of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard is also a very good or good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid. That's a lot for such a little vegetable!!
Want to try to work some Swiss chard into your diet? Here are a couple of recipes to try out. The first is one that we actually just made on Friday night (and LOVED!), and the second is one that we're going to try later this week. Both come to you from the Whole Foods website.
Coconut Milk-Braised Greens
Salt to taste
2 bunches collard greens, kale or Swiss chard (about 1 pound total), stemmed and roughly chopped
2 tablespoons olive oil
1 small yellow onion, thinly sliced
3/4 cup coconut milk
1 tablespoon lemon juice
Black pepper to taste
Method
Bring a large pot of salted water to a boil. Add greens and cook for 2 minutes; drain well and set aside.
Meanwhile, heat oil in a large skillet over medium heat. Add onions and cook, stirring often, until soft and translucent, 5 to 7 minutes. Add reserved greens, coconut milk and lemon juice, stir well and simmer until tender, 5 to 7 minutes more. Season with salt and pepper and serve.
Nutrition
Per serving (about 13oz/356g-wt.): 280 calories (190 from fat), 21g total fat, 10g saturated fat, 0mg cholesterol, 450mg sodium, 19g total carbohydrate (10g dietary fiber, 3g sugar), 7g protein
Greens with Carrots, Feta Cheese, and Brown Rice
2 carrots, shredded
2 bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced
1/2 red onion, finely chopped
Salt and ground black pepper to taste
1/4 pound feta cheese, crumbled
1 (20-ounce) package 365 Everyday Value frozen Organic Whole Grain Brown Rice, prepared according to package directions
Method
Put carrots, greens, onions, 1/4 cup water, salt and pepper into a large, deep skillet and toss well. Cover and cook over medium heat, tossing once or twice, until greens are wilted and tender, 10 to 15 minutes. Toss with feta cheese and spoon over brown rice.
Nutrition
Per serving (about 14oz/410g-wt.): 290 calories (70 from fat), 8g total fat, 4.5g saturated fat, 25mg cholesterol, 900mg sodium, 46g total carbohydrate (7g dietary fiber, 5g sugar), 11g protein
Subscribe to:
Posts (Atom)