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monica sage skip to main skip to sidebar monica sage 100 day heart challenge sponsored by intermountain healthcare tuesday july 28 2009 bmi calculator just found this online tool that calculates bmi it also has some good reminders and tips improving our individual bmi is part of this 100 day challenge so check out this site if you re interested on where you re at right now http www prevention com cda toolfinder do tf_type bmi_calculator channel fitness cm_mmc spotlight _ 07272009 _ nutrition 20and 20recipes _ prevention com posted by monica at 1 49 pm no comments yummy waffles i spent this last weekend with my parents and had a great time visiting with them my mom is totally dedicated to healthy living and looks great she s a great example to me this recipe is hers and this is what we enjoyed sunday morning try them and i bet you never look at a white flour waffle the same again these are fabulous oatmeal waffles 1 1 2 cups whole wheat flour 1 cup quick cooking or regular rolled oats 1 tablespoon baking powder 1 2 teaspoon cinnamon i use more 1 2 teaspoon salt 2 eggs slightly beaten 1 1 2 cups skim milk 6 tablespoons healthy oil she used coconut oil i would use 1 2 cup flaxseed plus 3 tbsp olive oil 1 1 2 tablespoons splenda blend brown sugar add blueberries if you like in large mixing bowl stir together flour oats baking powder cinnamon and salt set aside in small mixing bowl stir together eggs milk butter and brown sugar add to flour mixture stir until blended spray heated waffle grids with pam close lid do not open during baking top with fresh fruit and yogurt warmed applesauce or spray butter and warmed sugar free fat free maple syrup posted by monica at 9 00 am 3 comments monday july 27 2009 snacks desserts we all deserve them i received an email this morning containing these recipes and they sound so good ok i m just in a snacking mood today we re all going to need a few snacks so i m curious to find those that allow me to enjoy what i m eating with nutritional content that won t sabotage my daily efforts to stay healthy and continue a pattern of losing weight these seem appropriate for both to me snacks should be simple and oh so good i m going to make the spiced nut clusters first and since i don t love ice cream i can t wait to have pudding over the weekend spiced nut clusters 1 large egg white 1 tbsp honey 1 c walnuts i m going to lightly chop them 1 2 c raw pumpkin seeds pepitas 1 3 c dried cranberries 1 tsp cinnamon 1 tsp ginger 1 4 tsp cardamom preheat oven to 350 line baking sheet with parchment paper in a medium bowl whisk the egg white and honey add the spices and mix well then add the walnuts pumpkin seeds and cranberries toss to coat well drop by spoonful onto baking sheet bake 18 20 min let stand on rack for about 30 minutes to cool serving size is 2 clusters calories 91 carbs 5 fiber 1 instant strawbery frozen yogurt 3 4 c loose pack frozen strawberries 1 3 c low fat plain yogurt 2 tsp honey carefully cut the strawberries into chunks place in blender pulse 10 times to finely chop add the yogurt and honey process for 1 2 minutes serve immediately serves 1 calories 151 carb 32 fiber 4 maple raisin yogurt with toasted walnuts 2 tsp finely chopped walnuts 1 3 c fat free plain yogurt 1 1 2 tbsp nonfat dry milk 1 tsp maple syrup 1 tsp finely chopped raisins place the walnuts in a small skillet toast over medium heat tossing often until crip about 1 2 minutes transfer to a dish and set aside in a bowl combine yogurt and dry milk stir to mix well drizel with the syrip and springle with walnuts and raisins serve immediately recipes serves 1 calories 114 carb 17 butterscotch pudding oh this sounds so good right now 2 tbsp nonfat dry milk 1 1 2 tbsp cornstarch 1 4 cup splenda brown sugar blend 1 cup fat free evaporated milk 1 egg beaten 1 2 tsp vanilla extract fat free whipped topping in a saucepan whisk the dry milk cornstarch and sugar while whisking constantly gradually add the evaporated milk and egg set pan over medium high heat cook while whisking constantly for 5 minutes or until thickened remove from heat whisk in vanilla pour into pudding bowls to allow for cooling when cooled to room temperature top with a spoonful of whipped topping serves 4 calories 173 carb 28 peanut butter chocolate chip bars 3 4 c whole wheat flour 3 4 tsp baking soda pinch of salt 1 cup peanut butter 1 3 c splenda blend brown sugar 1 egg beaten 1 2 c fat free milk 1 tsp vanilla extract 1 2 cup chocolate chips preheat oven to 350 coat an 8x8 baking dish with cooking spray in a large bowl combine the peanut butter sugar and egg mix until creamy add the milk and vanilla mix until smooth then add the flour baking soda and salt and chocolate chips fill baking dish with dough and spread until smooth bake 15 minutes or until slightly puffy and browned at the edges cool and serve serves 16 1 bar slices calories 137 carb 12 fiber 1 posted by monica at 9 54 am 3 comments wednesday july 1 2009 benefits of jump roping hi everyone i was just doing some quick reading through emails and had one from prevention magazine specific to jump roping we ve all talked about how hard it was but consider this the average jumper burns 200 calories every 15 minutes so the next time you spurge on a piece of cake just pick up a rope and see what you can do in 15 minutes or this may cause you to stop and think or say is this really worth the calories just something fun i wanted to share posted by monica at 3 14 pm 5 comments tuesday june 30 2009 new recipes to try i m a recipe collector and always looking out for fun new things to try my collection is huge and sometimes i find myself just browsing recipe books for fun it s weird i know but you wouldn t believe how many benefit from this hobby of mine well you can imagine now that my new collection is focused on good taste but good nutrition too this recipe is from oprah s personal chef and we re having it tomorrow it just sounds yummy to me and there s nothing here to have any guilt over spaghetti al forno sauce 1 1 2 t olive oil 1 small onion finely chopped 2 carrots peeled and finely chopped 1 stalk celery finely chopped 4 cloves garlic minced 1 can 28 oz diced tomatoes salt pepper to taste casserole 1 2 pound whole wheat spaghetti or linguine 2 t chopped parsley 1 large pinch red pepper flakes 3 4 cup grated parmesan cheese 2 t whole wheat breadcrumbs to make sauce in large saucepan heat oil over medium heat add onion carrots celery and garlic cook stirring frequently until vegetables carmelize about 12 min turn heat to low and cook 10 15 more minutes raise heat to medium add tomatoes simmer and cover cook 30 40 minutes stirring occasionally add salt pepper to prepare casserole preheat oven to 450 bring a large pot of water to boil cook spaghetti but subtract several minutes from cook time so noodles are very al dente drain well and add to sauce add parlsey red pepper flakes and toss to combine transfer mixture to a 2 qt baking dish sprinkle with cheese and bread crumbs drizzle with a little olive oil bake until top is browning and sauce is bubbling about 15 min serve immediately my summer salad collection is growing too i love salads much more than almost any main dish so here s what i m serving this holiday weekend cowboy caviar 1 can black beans rinsed and drained 1 can corn kernels drained 2 medium tomatoes diced 3 green onions minced 1 large avocado diced 1 cup chopped fresh cilantro 1 2 cup prepared salsa salt pepper combine all ingredients and chill 30 minutes before serving can serve over greens as a salad or with chips for dipping nutritional info 66 cal 3 g fat 9 g carbs 3 g fiber light yogurt poppy slaw 3 cups finely shredded green cabbage 1 2 cup shredded red cabbage 1 medium granny smith apple peeled cored shredded 1 4 cup shredded carrots 3 4 cup plain low fat yogurt 1 3 cup crushed pineapple including juice 1 t honey 3 4 tsp curry powder 1 t poppy seeds salt pepper 1 mix cabbages apple and carrots in large bowl 2 in separate bowl whisk together yogurt pineapple honey curry powder and poppy seeds season with salt pepper 3 pour dressing over slaw and toss to coat refrigerate for 2 6 hours before serving nutritional info 83 cal 2 g fat 16 g carbs 2 g fiber 3 g protein posted by monica at 9 54 am 3 comments friday june 26 2009 bunco the challenge this wednesday was bunco where 12 ladies get together for good food snacks and a fun game of bunco i was worried about the many temptations i would face but went with a goal in mind to enjoy the company more than the food it went pretty well overall i did enjoy a smaller portion of the meal felt satisfied and kept sipping water instead of soda of course every table has at least 2 dishes of snacks and candy but i only ate about 20 skittles over the evening and 5 peanut m m s i then passed on dessert key lime pie that was a tough decision but i left with no guilt i appreciate the many tips we ve received from jessica and peggy because i occasionally thought of what we ve learned from them as i was tempted to enjoy many other goodies that night not to spoil the fun but to keep perspective i frequently say what peggy told us two weeks ago the only way to lose weight is to consume less calories than you burn this was powerful for me and helps me keep a proper perspective about food with two upcoming holidays in july and other planned family events there will always be an abundance of food choices my plan to get through bunco worked so i ll use the same strategy throughout july i hope these thought may help others in the challenge as well because it takes a mindshift before you re in an environment of temptation any other tips i d love to hear what others do as they participate in social events where food is always a main focus posted by monica at 6 46 am no comments monday june 22 2009 fabulous web site you ll keep going back oh i just couldn t resist sharing one of the email tips i received from prevention it s the 100 smartest diet tips ever how to renew your commitment to weight loss with help from top nutrition pros http www prevention com cda article 100 smartest diet tips ever 36469c777f803110vgnvcm20000012281eac____ weight loss strategies for success staying motivated 0 0 1 not only did i want to share it with you i knew i d be sorry if i didn t review it from time to time its full of answers posted by monica at 1 31 pm no comments older posts home subscribe to posts atom about me monica doing all i can for my family of seven and fulfilling a demanding work schedule i ve forgotten the importance of personal exercise i m hoping for better balance and want to learn all i can during the 100 day heart challenge to instill an overall healthier lifestyle view my complete profile 100 day heart challenge blogs becky hilliker brooke frost esther strong gena sorensen gudrun seager karen batty lorraine beaumont marilyn mclay michelle baum penny park rebecca johnson sherrie roseman sherry berry followers blog archive 2009 13 july 4 bmi calculator yummy waffles snacks desserts we all deserve them benefits of jump roping june 9