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Product Details
| ISBN-13: | 9781491843826 |
|---|---|
| Publisher: | AuthorHouse |
| Publication date: | 03/07/2014 |
| Pages: | 144 |
| Product dimensions: | 8.50(w) x 11.00(h) x 0.31(d) |
Read an Excerpt
Eat Pray Lose
By Erin James, Erika James
AuthorHouse
Copyright © 2014 Erin JamesAll rights reserved.
ISBN: 978-1-4918-4382-6
CHAPTER 1
Diet and Exercise
When it comes to diet, it's important to remember that a lot goes into making the right choices and eating healthy. Throughout this section, I will introduce a few tricks that I have learned over the past two years and how they can assist you in making the right decisions.
Sunday Set Up and Meal Planning
If I could sum up this section in one phrase, it would be, "set up!"
I like to take one day out of my week and do as much preparation for the coming week as I can. I will have my list of groceries that I put together from the previous week, as well as, meal plans for the week and then go grocery shopping. When planning meals for the week, I try to have one salad day, one meatless day, and a day of leftovers.
Planning is one of the most important things you can do for yourself. You already know what to expect for the week and it will keep you from straying from your plan. If you plan to have something higher in calories or carbohydrates one day, go for low calorie or low carb the next day. Make sure that when you are at the market that you are shopping the perimeter of the store, since that is where the healthiest and freshest food is kept. Upon returning, home, wash all your fruits and vegetables. Lay everything out on your counter.
Now you are ready to setup and prep your groceries for the week. I usually chop all my fruits and vegetables, make veggie packets, put together a crockpot meal, make pre-made oatmeal, and bake any breakfast items like muffins. You can have all your meals prepped for the week. Including lunches if you create bento boxes. This will also help decrease the amount of time you spend in the kitchen during the week.
Healthy Snack Stations
Now that you've prepped for the week you can create a healthy snack station for take and go options. You will want to create one snack station for your refrigerator and one snack station for your pantry. I use at least one large clear container for my snack station. Your healthy snack stations should be full of healthy, fast, and easy snacks that don't require any cooking or additional preparation. These snacks can also be taken to go with you at any time.
You may want to consider the following items in your healthy snack station for the fridge: presliced apple packages, presliced orange packets, whole pieces of fruit, single serving yogurts, Jell-O snacks, cheese sticks, veggie packets with hummus, applesauce, olives, cheese and grapes, and boiled eggs. You can fill your snack station with your favorites. Items that can be included in your healthy snack station for the pantry: raisins, popcorn, 100 calorie snack packs, nut mixes, granola bars, graham crackers, and dried fruit.
The importance of the snack stations is that you should be able to eat something and it will help you eat sensibly without overeating.
The Art of the Bento Box
First and foremost, do you know what a bento box is? Originally from Japan, the bento box is compartmentalized to store an entire lunch in a single box. Bento retains its older meaning "convenient." A bento box allows one to prepare a single serving pre-packaged homemade meal. You can make these pre-packed meals days in advance and take them to go; again emphasizing the Sunday Setup. Think of multitude of ways you can create a bento box. You can make bento boxes from leftovers from dinner, pack lunches; you can even pack healthy breakfasts for your family if they get tired of eating cereal. Eating healthy doesn't have to be mundane; make it interesting.
Bento boxes have become popular in the United States and you can now purchase containers with multiple compartments from many chain stores. I suggest purchasing at least five so you can prepare lunch in advance for each day of the work week. The bento box is the new brown bag. It sure beats eating that smashed sandwich every day.
Dining Out
We all eat out and most times it's difficult to make a healthy decision at a restaurant. It's also difficult because restaurant meals are much larger than a normal serving size and contain massive amounts of calories. Ask for the nutrition menu, I know that sounds lame but at least you can make the decision if that dish is worth all the calories. Choose plates that have lots of vegetables and protein. Simply ask if you can substitute something. More than likely they will and sometimes there might be an additional cost. It doesn't hurt to ask. Substitute a salad or a veggie. Share a meal with someone, a single restaurant serving seems to be able to feed the whole family. Not literally, but close enough. Why not choose an appetizer as your entree? Portion sizes in America have been increasing, along with our waistbands. Think smaller portions. If it looks too big, it probably is.
Don't Join the Empty Plate Club
If you are like most. Many people have the tendency to eat everything that is on their plate. Remember, just because it's there doesn't mean you have to eat it. Just by simply practicing the art of leaving something on your plate can save you calories every time you eat a meal. Think about how many calories are there after three meals a day. What about at the end of the week and 21 meals? How many calories do you think you saved? Enough maybe to create a smorgasbord of a meal. So, don't join the empty plate club and try to always leave something on your plate. You'll be glad you did!
Another trick.... Serve up your meal and then put the rest away before you sit down to eat.That way you won't be tempted to go back for seconds. Instead of eating on a dinner plate which has increased in size over the years, why not eat off of a salad or dessert plate? How about if you are out at a restaurant? Ask the waitress to bring out a to-go container, split your meal in half, box it, and eat it for leftovers later. Genius!
Fitness Doesn't Have to Break the Bank
To be fit you don't have to have a gym membership that costs you an arm and a leg or signing over your first born child. It's not difficult to find FREE exercise throughout the area you live in.
For example, I live in Denver, Colorado. Since November 2011, I have been finding free or cheap activities for exercise. There is the simplest and cheapest form of exercise..... walking. Just get outside and walk. It doesn't matter but three times a week for thirty minutes is usually the standard suggested amount.
I have literally found one free yoga session per week. One organization's mission in Denver is to educate people about yoga and they have partnered with the city to provide weekly free sessions. They have conducted sessions at the Denver Art Museum, the Denver Zoo, the Bronco's Stadium at Mile High, and many other places. So, you also got to visit a few interesting places around town. The Denver Art Museum even included a free pass to the museum. Try schools that are training yoga instructors, there is one school that offers free yoga sessions seven days a week. You can even find Meet up Groups. There is a group that meets up for Yoga on the Hill near the capitol building every Sunday.
I have been wanting a gym membership so I could swim. I have several injuries from over the years of being an athlete and swimming has the lowest impact. Gym memberships are expensive and even a small memberships through the city parks and recreation buildings are expensive. I did however find on the city's parks and recreation website a pool to swim laps at through the entire summer for $50.
Why not have an exercise buddy or a group of friends that meets at least once a week for activities? You can play soccer, volleyball, basketball, tennis, disc golf, or kickball. Just get out there and move. It doesn't have to cost a thing for you to get exercise.
Exercise to Support Healthy Eating Habits
The following exercises are broken down into activities that burn 100 to 400 calories. Just remember that if you eat "blank" for 100 calories than you need to do "x" exercise to burn it off.You can have that treat but make sure you exercise to counter balance your intake. Dieting and maintaining a healthy weight is simple math. Burn more calories than you consume.
Activity and Time Needed to Burn 100 Calories
Jump on Trampoline for 30 minutes
Casual Bike Ride for 15 minutes
Jumping Rope for 9 minutes
Pilates for 24 minutes
Running Stairs for 6 minutes
Zumba for 11 minutes
Kickball for 13 minutes
Raking Leaves for 23 minutes
Cooking for 35 minutes
Washing Dishes for 40 minutes
Shopping at the mall for 40 minutes
Ironing clothes for 40 minutes
Vacuum your house for 25 minutes
Paddle boarding for 22 minutes
Shoot hoops for 20 minutes
Hit a punching bag for 15 minutes
Activity and Time Needed to Burn 200 Calories
Mow the lawn for 30 minutes
Rearrange furniture for 30 minutes
Grocery Shopping and putting them away for 65 minutes
Play a game of charades for 1 hour
Play a round of mini golf for 1 hour
Recess (play with the kids) for 45 minutes
Bowling for 1 hour
Vinyasa Yoga for 25 minutes
Wash and wax your car for 40 minutes
Give a 45 minute massage
Snowshoeing for 22 minutes
Sledding for 26 minutes
Snowball Fight for 40 minutes
Build a Snowman for 45 minutes
Play football for 20 minutes
Activity and Time Needed to Burn 300 Calories
Brisk walk for 50-55 minutes
Roller skate for 30-35 minutes
Low Impact Aerobic Class for 40-45 minutes
Ride a bike in the countryside for 30 minutes
Moderate paced jog for 30 minutes
Circuit Training for 25 minutes
Swim at a fast pace for 25 minutes
Walk your dog for 1 hour
Hike for 30 minutes
Martial Arts lesson for 25 minutes
Water Aerobics for 1 hour
House Chores for 1 hour
Kickboxing for 20 minutes
Ballroom Dancing for 1 hour
Relaxed Volleyball Game for 80 minutes
Golf while carrying clubs 40 minutes
Activity and Time Needed to Burn 400 Calories
Working out on a stair climbing machine 39 minutes
Mountain biking 42 minutes
Playing singles tennis 44 minutes
Playing doubles tennis 59 minutes
Playing Wii tennis 1 hour 15 minutes
Swimming laps (moderate) 50 minutes
Aerobics class (moderate) 54 minutes
Riding a bike at a leisurely pace 59 minutes
Shoveling snow 59 minutes
Ice-skating 1 hour 4 minutes
Walking for exercise (4 miles per hour) 1 hour 11 minutes
Kayaking 1 hour 11 minutes
Weeding the garden 1 hour 18 minutes
Playing with the kids outside (moderate) 1 hour 28 minutes
Walking for exercise (3.5 miles per hour) 1 hour 33 minutes Sleeping 6 hours 32 minutes
Drinks
DIY French Vanilla Creamer
16 Servings
14 Oz. Sweetened Condensed Milk, Low Fat
14 Oz. Milk
2 Tsp. Vanilla Extract
Combine all together and store in an airtight container in the fridge.
Frappuccino
1 Serving
Strong Coffee
1 Cup Skim Milk
2 Oz. Sugar-Free Flavoring
Make extra strong coffee. Cool. Freeze the coffee in an ice cube tray. Take seven cubes, milk, and sugar-free flavoring, and blend. Add whipped cream. This is optional and use sparingly, these little calories add up quickly.
Cafe Mocha
4 Servings
1/3 Cup Cocoa
3 Cups Skim Milk
2 Cups Coffee
Mix together cocoa, milk, and coffee. Warm. Serve hot.
Iced Vanilla Coffee
1 Serving
½ Cup Whipped Cream, frozen
½ Cup Light Vanilla Soymilk, cold
¾ Cup Strong Coffee, cold
1 Tsp. Liquid Creamer, any flavor
1 Packet Splenda
2 Tbsps. Sugar-Free Vanilla Syrup
Place coffee, creamer, sweetener, soymilk, and syrup in a tall glass. Add ice. Enjoy!
Low Fat Coffee Shake
2 Servings
2 Cups Nonfat Plain Frozen Yogurt or Vanilla Yogurt
1/3 Cup Cold Strong Coffee
12 Dark Chocolate Covered Espresso Beans (about ¼ Cup)
Combine all ingredients in a blender and blend until smooth. Adjust the amount of liquid and ice to get the consistency you like.
Pour into a glass or tumbler and serve immediately.
Strawberry Smoothie
1 Serving
1 Cup Plain Greek Yogurt
Splash of Unsweetened Almond Milk
½ Tsp. Vanilla Extract
½ Tsp. Almond Extract
1 ½ Cups Frozen Strawberries
Blend everything together. Add more almond milk to get the desired consistency.
Mixed Berry Smoothie
1 Serving
1 Cup Plain Greek Yogurt
Splash of Unsweetened Almond Milk
½ Tsp. Vanilla Extract
½ Tsp. Almond Extract
1 Cup Frozen Strawberries
½ Cup Frozen Blueberries
Blend everything together. Add more almond milk to get the consistency that you like.
Homemade Granola
15 Servings
5 Cups Jumbo Rolled Oats
1 Cup Slivered Almonds
1 Cup Sunflower Seeds
1 Tsp. Cinnamon
¼ Tsp. Salt
¼ Cup Honey
¼ Cup Dried Cherries
1 Cup Barley or Rye Flakes (optional)
½ Cup Flaxseed (optional)
Preheat the oven to 350°F. Line the baking sheet with parchment paper. Place the oats, almonds, sunflower seeds, and salt onto the baking sheet. Bake for 10 minutes to heat up.
Dip your measuring cup into hot water, discard water, and measure the honey. Run the warm honey over the hot granola and give a good stir to coat evenly. Bake another 30 minutes. Toss the ingredients halfway through their cooking time in order to cook evenly.
Remove from the oven and add the dried berries, flax seed, cinnamon, and the barley or rye flakes. Cool well before storing or it will lose its crunch.
Store in an airtight container. Serve with yogurt and fruit for breakfast or with milk.
Change to one cup honey if too dry. You can substitute any dried fruit you like. Also, you can make half a batch but don't forget to also cut the cooking time in half; five minutes the first time, then 15 minutes.
Maple Brown Sugar Quinoa
1 Serving
½ Cup Quinoa
1 Cup Water
1 Tbsp. Packed Brown Sugar
2 Tsps. Maple Syrup
½ Tsp. Ground Cinnamon
Place quinoa in a fine-mesh strainer; rinse well under cold running water. Transfer to a small saucepan. Stir in water, brown sugar, maple syrup, and cinnamon. Bring to a boil. Reduce heat. Simmer, covered, 10 to 15 minutes until quinoa is tender and water is absorbed.
Top quinoa with fresh fruit; strawberries, blueberries, raspberries, or bananas. Or you may cook an apple with the quinoa. Serve with skim milk.
Amaranth Porridge
1 Serving
½ Tsp. Salt
1 Cup Amaranth Breakfast Cereal
½ Cup Milk
Place 1 ½ cups of water and salt in a saucepan and bring to a boil. While stirring the water, add the amaranth cereal in a steady stream.
Cook for about two minutes, add the milk, stir, and cook until smooth. Serve hot.
I suggest added one to two teaspoons of strawberry or cherry jelly, brown sugar and slivered almonds, or blueberries. It's delicious!
Cinnamon Quinoa Bake
9 - 12 Servings, 1 Serving = 1 Bar
2 ½ Cups Quinoa, cooked and cooled
4 Eggs, beaten
1/3 Cup Vanilla Soymilk
1/3 Cup Maple Syrup (optional)
1 Tsp. Vanilla Extract
1 Tbsp. Cinnamon
Preheat the oven to 375°F and place the quinoa in a large mixing bowl. Line an 8 x 8 inch baking pan with lightly greased parchment.
In a small bowl, whisk together eggs, soymilk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup, if using, and whisk. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it's even. Bake for 20 to 25 minutes until set and golden.
Using parchment paper, remove from baking pan as soon as possible so that it doesn't steam. Cool completely and cut into squares. Serve with a dollop of nut unsalted butter.
Mocha Oatmeal
Oatmeal
1 Tsp. Unsweetened Cocoa
1 Tbsp. Toasted Slivered Almonds
1 Tsp. Coconut Flakes
2 Tbsps. Brewed Coffee
Prepare oatmeal as directed. Stir in cocoa, almonds, coconut flakes and coffee. Serve with any of your favorite milk; soymilk, almond milk, skim milk, etc.
Mixed Berry Couscous
4 Servings
1 Cup Whole Wheat Couscous
2 Cups Unsweetened Apple Juice
2 Cups Unsweetened Blackcurrant
Juice
1 Cinnamon Stick
2 Tsps. Orange Zest
2 Tbsps. Slivered Almonds
1 Cups Blueberries
1 Cups Strawberries
Low Fat Honey or Yogurt
Mint Leaves, to garnish
Cinnamon, optional
Brown Sugar, optional
Put the couscous in a bowl. Pour the apple and blackcurrant juice into a saucepan and add the cinnamon stick. Cover and bring to a boil, then remove from the heat and pour over the couscous. Cover the couscous with plastic wrap and leave for about five minutes, or until all the liquid has been absorbed. Remove the cinnamon stick from the bowl.
Separate the grains of couscous with a fork, then gently fold in the orange zest and most of the blueberries, strawberries, and almonds. Spoon the couscous mixture into four bowls and sprinkle with the remaining berries. Serve with a generous dollop of honey or yogurt. Garnish with fresh mint leaves and serve immediately. I suggest eating with almond milk!
(Continues...)
Excerpted from Eat Pray Lose by Erin James, Erika James. Copyright © 2014 Erin James. Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
Introduction, 8-9,Diet and Exercise, 10-15,
Breakfast, 17-29,
Snacks, 31-37,
Lunch, 38-43,
Entrees, 45-67,
Side Dishes, 69-86,
Soups, Salads, and Sauces, 87-103,
Desserts, 104-127,
Beauty, 128-133,
Home, 134-136,
Menus, 126-127,