Thought I'd share our dinner tonight, it was from my favorite cooking blog that I've been following for years www.melskitchencafe.com.  I love her because she doesn't used processed stuff, it's not always crazy healthy but it is real food, no condensed soup and stuff like that.  I have a hard time eating a chicken breast or fish every night by itself, this mixes it up a little and still stays pretty healthy, not fish and beets healthy but still pretty decent. :) Here is what we had tonight...


Oven Baked Chimichangas

*Note: this recipe makes use of already cooked rice and chicken so plan ahead!

*Makes 6 chimis

INGREDIENTS:
1/4 cup canola or vegetable oil
1 onion, chopped fine
1 (16-ounce) can black beans, drained and rinsed
1 1/2 cups cooked brown or white rice
2-3 cups diced, cooked chicken
1-2 teaspoons minced canned chipotle chiles in adobo sauce (use the lesser amount for less heat, greater amount for a bigger kick)
1 cup shredded cheddar or monterey jack cheese (or a combination of both)
1/2 cup finely chopped fresh cilantro
Salt and Pepper
6 large burrito-size flour tortillas

DIRECTIONS:
Place a rimmed baking sheet in the oven and heat the oven to 450 degrees. While the oven is heating, in a large skillet, heat 2 tablespoons of the oil over medium heat until the oil is shimmering. Cook the onion until it is just softened, about 3 minutes. Stir in the beans, rice, chicken and chipotle and cook until the mixture is heated through, about 3 minutes. Off the heat, stir in the cheese and cilantro. Season with salt and pepper to taste (I used about 1/4 teaspoon each).

Stack the tortillas on a plate and cover with a damp paper towel. Microwave the tortillas until they are warm and pliable, about 1 minute. Top each warm tortilla with some of the chicken mixture, leaving about a 2-inch border at the bottom of the tortilla. Fold in the sides and roll up the tortilla tightly. Brush the wrapped tortillas with the remaining oil and arrange them seam side down on the hot baking sheet that has been preheating in the oven. Bake until the chimis are golden brown and crisp, about 8 to 10 minutes. Serve.

Recipe Source: adapted from Cook’s Country Dec/Jan 2010

*To make it healthier/less calories sub olive oil or coconut oil  for the canola oil.  Use the flour tortillas that you can cook yourself from costco or just eat the filling without a tortilla.  Also you should use brown rice or even better substitute quinoa for the rice or mix half and half, that will give you even more protein.  Finish it off with a side salad with olive oil/balsamic dressing or some baby carrots.

You can also make the filling ahead of time then assemble them when you're ready to eat.

Oh and if you decide to make this I have chipotle chilis in adobe sauce that need to be used so come get some from me!

-Nikki

Healthy

I just wanted to post my idea of healthy.  Yesterday I used the five meal plan that I posted below.  I obviously do not eat like this all the time or I wouldn't have put this little challenge together.  I eat like this when I am on my "crazy".  I've said it before, I'm either really crazy when it comes to exercise and eating or I'm really lazy.  I was really lazy over the summer.  So here goes.

Breakfast:

Doterra Trim Shake    1 scoop    125 calories of protein

Strawberries    1 cup    50 calories of fruit

Egg Whites    4 whites    68 calories of protein

Honey Whole Wheat Bread    1 slice    120 calories of carbs

Honey    1 tsp    15 calories of filler :)

Lunch:

Chunk Light Tuna    7 oz    175 calories of protein

Romaine Lettuce    3 cups    23 calories of veggie

Black Beans    2/3 cup    160 calories of carbs

Homemade Salsa    2 tbsp    instead of dressing

Dinner:

Fresh Grilled Salmon    6 oz    366 calories  (I needed more calories)

Beets    1.5 cups    112 calories of veggies

Snacks:

Almonds    10    100 calories of protien

Grapes    1/2 cup    52 calories of fruit

                  String Cheese    2    160 calories of protein          

Total Calories 1526   

 I loved the beginning of Nikki's post.  It was perfect.  Whole foods and fresh foods are great.  Dressings, butters and sauces are fillers with tons of fat.  They are not included in the "healthy".  I use salsa in place of them when I can.  If you really need them try to go low fat.  Hopefully we have all found a calorie amount to stick to so that we know what we are eating.  I've got another post I need to put together by tomorrow with some other questions and concerns.  I will also fix the meal plan pictures by tonight.  Hope everyone is doing good and feeling great.

Chelsa

Okay, I got it figured out, here is the email I sent now on the blog. :)

My take on a healthy meal is something that consists of whole foods. I think we can all figure out breakfast and lunch pretty easy but dinners might be tough. I would say stuff with all the extras like sour cream, cream cheese, a lot of cheese, processed foods, butter, oil,is obviously not healthy. An all pasta dish is not healthy. I would say you need mainly protein and vegetables with each meal. Getting at least 5 or 6 fruits and veggies a day. 

I though I'd share my lunch today, I would love if people would share ideas of meals, it's always interesting and helpful to see what others eat so you don't get stuck in a rut.

Egg avocado salad sandwich

2 boiled eggs

1/4-1/2 of an avocado

1 T Greek yogurt 

Dash of salt and pepper

1/2 t curry seasoning (optional)

Mix all together (I like to mix the eggs first then add diced avacodos to keep them more chunky) serve open face on a piece of whole wheat toast or tortilla. 

Add a fruit or veggie for a side and you're complete.

-Nikki 

Meal Ideas

So these meal plans came from my sister in law who used to work out at Four Pillars in Bountiful.  They are based on a 1500 calorie/day diet.  This will be different for everyone.  The best way to figure this out is to use the My Fitness Pal or Lose It apps.  They can help you decide depending on how much weight you are looking to use, weight now, etc.  Check them out.  Here is another way:

Calculate your Resting Metabolic Rate (the number of calories you need to be alive)
     Formula is Your Body Weight x 10 = your RMR

Calculate your Daily Activity Burn (calories required for daily movement, not including exercise)
     Formula is RMR x 20% = DAB

Add the calories required for your exercise (how many calories do your burn during your workout)
     Formula is RMR+DAB + (200-600)  = Energy Amount
     the 200-600 is a guess, this will change depending on the length and intensity of your workouts.

 Really the best way is to use one of the apps.  The above formula comes from the P90X workout and eating guide.  I will post more on it later.  For now figure out the best you can and look through the following ideas if you are looking for help.

I realize these are blurry.  I will try to fix them tomorrow.  At least you can see the proteins, carbs and fruit/veggie intake you are supposed to be eating. 

Welcome

Hi Ladies,

Welcome to the Healthy Habits Challenge.  We are excited about how many of you decided to take the challenge and we are ready to get started. 


Here is the point break down:

1.  1 point for a healthy breakfast
2.  1 point for a healthy lunch
3.  1 point for a healthy dinner
4.  1 point for 2 healthy snacks
5.  1 point for 8 glasses of water
6.  1 point for no soda
7.  1 point for no sugar
8.  1 point for each 1/2 hour of exercise (2 hour limit)
9.  1 point for not eating after 8:00pm
10.  1 point for a personal/spiritual goal of your choice

So the max points you can get for any one day is 13.

Other rules include:

Each week we will do a drawing for a gift certificate.  To be included in the drawing you will need to have at least 8 points per day, 56 for the week.  If you don't turn your points in you will not be entered into the drawing. I will post the results of the drawing and drop of the certificate

You will get one cheat day each week for sugar or soda.  You have to choose.  You don't get both.  That means you will get the point for that day.

You get one cheat meal each week.  We all need to go out once and awhile.

No fast food.  Like we mentioned before, this means junk, pizza, burgers, burritos smothered in cheese and sauce etc.  If you need a salad or a sandwich while your out shopping just make sure its around 400 calories.  If you think it "might" be healthy but you're not sure, check online.  Most places now days will tell you calories anyway.

Extra Stuff:

At the end of each week, so Sunday evening or sometime Monday, you will need to text or email me the amount of points you got for each week.  I don't care about categories just give me the final number and I will post it on a spreadsheet.  Then I will run the drawing and also post the standings on this blog so we can all see where we stand and if we need to step it up or not. :)

Instead of making copies of the meal stuff I have I am going to post it for all to see.

Please feel free to comment and or post any grand ideas and or motivational stuff on this blog at any time.

I will also be posting some meal plans and other ideas that I have used in the past.  Some of you have asked how you would now if you are eating healthy.  This will help.