Surviving Your New Eating Habits


Chia seeds are great to add to yogurt or salads.  Get the extra fiber you need.  6g per serving.
imageI do not use salt to season my food.  Top your meats, eggs or salads with these items for maximum flavor.  South American Salsa is from Costco, Chipotle Salsa, tapenade and satay peanut sauce are from Trader Joe’s.
imageSeason meats with any seasoning of your choice.  Try not to use salt. Use sea salt if you must (moderation). You can purchase the seasonings from anywhere. The house blend is from Target (Archer Farms).  I use low sodium soy sauce to season spinach when I sauté it. I use cayenne pepper on everything; it taste great on eggs, yams and seafood.
image On The 17 day diet, you will eat lots of salads.  But you can not use salad dressing.  I mix balsamic vinegar with dijon mustand, or olive oil with balsamic or use the light champagne vinaigrette from Trager Joe’simageSince you will be axing sugar from your diet, you can use these sweeteners.  Use Stevia In The Raw to sweeten tea or coffee, put in plain greek yogurt or to sweeten oatmeal. I like Stevia In The Raw because it is the closest taste to sugar.  No calories.  Use the unsweetened cocoa (or use cocao) if you need a chocolate fix.  I add this to the greek yogurt with a packet of Stevia and it reminds me of a chocolate treat.  Use agave if you do not care for the Stevia.  But beware of the extra calories it has.  The strawberry fruit jam is key to sweetening the plain yogurt.  I use 2 TB (60 calories).

Yay for legumes

I seasoned ground turkey with everything I could think of; onion, garlic, basil, cayenne paper, paprika, Italian seasoning, black pepper, garlic powder, 21 seasoning, sautéed peppers. Made into meatballs and baked in 350 degree oven for 15-20 minutes. I used 1/2 cup canned low-sodium black beans, aprox 1/3 cup of tomatoes and 2 TBSP of garlic salsa. Sprinkle cilantro or parsley on top and more cayenne pepper. Done!

Roasted Cauliflower and Broccoli; Grilled chicken with Dijon mustard

Season chicken breast or chicken tenders with 21 seasoning blend from Trader Joe’s or any other blend (no salt) and grill on Panini Grill or George Foreman grill or similar 4-5 minutes. The vegetables can be marinated beforehand. Use 1 to 2 TBS of EVOO ( I use garlic EVOO) and the seasoning blend. Shake to mix in a plastic baggie. Cook in 400-450 degree oven for 15 minutes aprox. You can use pretty much any vegetable that you like. I suggest onions, brussels sprouts, green beans, peppers, zucchini. Use Dijon Mustard as a dipping sauce for the chicken. Because no salt is used, it gives the chicken enormous flavor.

Thinking of Thanksgiving Dinner

Thinking of what to prepare for Thanksgiving dinner. Should I make a few sweet potato pies? Of course I should! But because I like everything fresh, I will make another stop tomorrow. But, last weeks find was the Short Stack pancake syrup. It has 60g of sugar and 240 calories per 2 fl oz. Boy oh Boy!!! This is why I normally use the Trader Joe’s house whip (30 calories and 2g of sugar per 2 Tbsp) and fresh strawberries. Treat yourself sometimes!