I Don't Want Sunbursts or Marble Halls...

I JUST WANT YOU! So hurry up and find me!

Grad School Part Trois

Yes, it's the 3rd time I've started Grad School and 3rd time's a charm! Well it better be. I love studying Special Education at Westminster College. I love the classes, the readings, my classmates, the campus, and the gym. The campus is so small and sweet and I can get internet access both outside and inside anywhere on campus because of it. Yes, that gets me excited! The library is so small that I can actually find things quite easily, and they have tons of new movies that I can rent for free. The gym has a pool, rock climbing wall, and lots of workout equipment.

The drive isn't that bad. I don't love it but since I listen to books on CD it at least makes it interesting. So far I've listened to "The Hobbit," "Joey Pigza Swallowed a Key," "A Tale of Two Cities," and now I'm listening to "David Copperfield." The narrators have the most interesting voices as they are reading for different characters, especially the narrator for David Copperfield when he reads the dialogue of the women. So funny.

I should be student teaching by next Fall so will get done fairly quickly. Because of that I am really trying to enjoy being a student again and most especially am loving the subject matter I am studying. I like some classes over others and enjoy learning about anything having to do with Special Ed.

So it's great and I am going to make it this time, I know it!

Quick, Easy, and Healthy Meal & Snack Ideas

Years ago I went to a Relief Society activity about healthy living and got a great hand-out with healthy recipe ideas. I can't personally vouch for any of these recipes (except for the Pear 'wich - it's awesome on a whole wheat wrap!), but now that I'm posting them I may just try a few. And here they are...

BREAKFAST

 

 - Omelet (300 calories) cook 1 tbsp diced onion, 3 tbsp diced red bell pepper and 1 oz chopped turkey in 1 tsp trans fat free margarine. Add 2 egg whites; cook until set. Eat with 1 whole-grain crisp bread such as Wasa, 1 cup skim milk and 3/4 cup berries.

- Broccoli Cheese Frittata (400 calories) saute 1/2 cup broccoli in 1 tsp olive oil. Add 1 whole egg plus 2 egg whites, beaten. Add 1 oz shredded reduced-fat cheddar. Cover and heat until top is fully cooked (about 5 minutes). Serve with a piece of whole-wheat toast spread with 1 tsp trans-fat free margarine.

- Bacon, Egg, and Cheese Muffin (500 calories) Scramble 1 larger egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup low fat vanilla yogurt and 12 oz skim milk steamer.

- Easy Egg Sammy (300 calories) 1 oz reduced-fat cheddar, 1 sliced hard boiled egg, 1 tomato slice and 1 tsp light mayo on a whole wheat English muffin

- Smoked Salmon Breakfast Wrap (350 calories) 1 slice reduced fat Monterey Jack cheese, 2 tsp reduced-fat cream cheese, 2 slices red onion, 2 slices tomato, 1 oz lox (salmon fillet) rolled in a whole-wheat tortilla. Serve with 1 cup strawberries.

- Ricotta Wrap (350 calories) 1/4 cup plus 2 tsp nonfat ricotta, 2 tbsp silvered almonds, 1/2 cup berries and 2 tsp honey in a whole grain wrap such as Flatout multigrain flatbread

- Waffle Sundae (450 calories) 1 medium apple, sliced and sauteed in 1 tsp canola oil with a pinch of cinnamon, 1/2 cup lowfat plain yogurt, 2 tsp maple syrup and 4 tsp chopped walnuts on 2 Kashi GoLean original 7 Grain Waffles

- Yogurt Crunch (350 calories) 5 oz plain yogurt, 4 walnut halves, 3 tsp All-Branl 1/4 cup granola and 3/4 cup cubed melon

- Cinnamon Raisin Museli (500 calories) 2/3 cup old-fashioned rolled oats, 1/3 cup high-fiber cereal, 1/4 cup raisins and 2 tbsp silvered almonds combined, topped with 1 cup nonfat milk and dash of cinnamon.

- Fruit Parfait (450 calories) Mix 3/4 cup nonfat ricotta, 1/2 tsp almond extract and 2 tsp brown sugar. Layer with 2 tbsp silvered almonds, 8 dried apricots and 1/2 cup high fiber cereal (Fiber One/All Bran). Sprinkle with cinnamon.

- Fruity Cereal (400 calories) 1 cup Kashi Good Friends, 1 cup skim milk, 2 tbsp walnuts, and 1 small chopped apple

- Sweet Hot Cereal (450 calories) 1/2 cup oatmeal, 1 tbsp silvered almonds, cook with 1/2 cup vanilla soymilk. Add 1/2 small chopped pear. Top with another 1/2 cup vanilla soymilk, 4 tsp sunflower seeds and 2 tsp brown sugar.

- Bar, Banana, and Latte (500 calories) 1 breakfast bar, 16 oz skim milk steamer, banana

- Creamsicle Smoothie and Almonds (400 calories) 1 cup nonfat vanilla yogurt, 1/2 cup 100 percent orange juice and 4 ice cubes, blended. 18 almonds.

- Dunkin' Donuts Sandwich (300 calories) 1 Dunkin' Donuts Egg White Veggie Flatbread sandwich; small skim milk

- Jamba Juice Meal (300 calories) Jamba Juice with oatmeal with real fruit topping (blackberry-blueberry)

 

LUNCH

 

- Pear 'wich (650 calories) 3 tbsp almond butter, 1/3 large pear sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread or whole-wheat wrap; 1/2 pear

- Spicy Chicken Wrap (650 calories) 3 oz cooked chicken breast, 2 tbsp raisins, 1 tsp mustard, 1/4 tsp curry powder, 1 pinch cinnamon, 23 lettuce leaves, 2 slices tomato in a whole-wheat wrap; 1 cup crudites with 1/4 cup hummus

- Cheese and Crackers (600 calories) 2 Laughing Cow Light Original Swiss wedges, 13 whole-wheat crackers, 12 cherry tomatoes, 7 walnut halves, 5 dried figs

- Goat Cheese Wrap (550 calories) 1/4 cup each sliced mushrooms, onions, red bell peppers and summer squash roasted with 2 tsp olive oil at 350 degrees until tender. Add 1/2 cup greens, 2 tbsp goat cheese and 2 tbsp balsamic vinaigrette in a whole-wheat wrap; a side of 1/2 cup chickpeas, 1/4 cup (combined) diced bell pepper and celery, 2 tbsp chopped red onion, with 1 tbsp balsamic vinaigrette

- Egg Salad (600 calories) 2 eggs plus 2 egg whites, hard-boiled, chopped, mixed with 1/4 cup chopped celery and 1 tbsp reduced fat-mayo; 1 slice low-fat cheddar cheese on 2 slices of whole-wheat bread; 1 orange dipped in 1/2 cup plain low-fat yogurt with 1 tsp honey

- Hearty Veggie Stew (600 calories) 1 1/2 cup tomato soup, 1/2 cup black beans, 1 1/4 cup corn (fresh or frozen), 1 tsp chopped cilantro, 2 tbsp light sour cream

- Tangy Turkey Pita (550 calories) 3 oz turkey break, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orange

- Turkey, Brie, and Pear Melt (550 calories) Place 2 oz turkey breast, 1/2 pear (sliced), 1/2 cup arugula and 1 oz Brie on a whole-wheat wrap. Heat until Brie melts, 1 minute. Add 2 tsp light raspberry vinaigrette, then roll up and serve with 1/2 cup zucchini slices, 1 tbsp dressing and remaining pear half

- Turkey Avocado Sandwich (550 calories) 4 oz turkey breast, 2 slices tomato, 2 basil leaves, 1 slice part-skim mozzarella, 1/4 avocado (sliced) on whole-wheat English muffin; 15 baby carrots, 2 tbsp light Ranch dressing

- Roast Beef Sandwich (500 calories) 3 oz lean roast beef, 2 slices tomato, 1/4 cup greens and 1 oz cheddar on 2 slices rye bread with 1 tbsp light mayo mixed with 1 tsp horseradish; 15 baby carrots

- Beef and Swiss Roll-ups (400 calories) 2 cups spinach, 1/c cup grape tomatoes, 1/4 cup slices red onion tossed with 1 tbsp balsamic vinaigrette; 3 slices roast beef individually rolled with 3 slices low-fat Swiss; small whole-grain roll

- Shrimp Salad (400 calories) 10 cooked shrimp, 1/2 avocado sliced, 1 tbsp silvered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing tossed with 2 cup greens; 3 whole-grain crispbreads

- Chicken and Pasta Salad (400 calories) Toss together 3 oz chopped precooked chicken breast, 1/2 cup each diced tomato and cucumber, 1/4 cup reduced fat feta, 1 cup cooked whole-wheat pasta and 1 1/2 tsp balsamic vinaigrette

- Stuffed Shells - Amy's Stuffed Pasta Shell Bowl, 1 1/2 cup combined spinach and arugula tossed with 1/4 cup chopped celery, 1/2 cup grapefruit or orange sections, 2 tsp chopped pecans, 1 tbsp olive oil and 1 tsp vinegar; 1 whole-wheat roll

- Quiznos Sub Sandwich (550 calories) Quiznos Honey-Cured Ham and Swiss with mustard (no mayo)

- McDonald's Meal (500 calories) McDonald's Premium Southwest Salad with Grilled Chicken with 1/2 packet Creamy Southwest Dressing; Fruit and Yogurt Parfait (with granola)

 

DINNER

 

- Steak Tacos (450 calories) 3 oz flank steak cooked in 1/3 tsp olive oil, 1/3 cup guacamole, 3 tsp salsa in 3 corn tortillas; 2 cup greens and 1 chopped tomato with 10 sprays salad Spritzer

- Fish and Fries (400 calories) 4 oz cod rubbed with 1 tsp olive oil seared (2 to 3 minutes per side); 12 sweet potato fries baked as directed on package; 1 1/2 cup sliced cabbage tossed with 2 tsp reduced fat dressing

- Sesame Beef (450 calories) 4 oz cubed beef tenderloin rubbed with 1 tbsp Asian sesame dressing, grilled over 1/2 cup brown rice topped with 2 tsp sesame seeds; 1/2 cup snow peas sauteed in 1 tsp olive oil with 1/4 tsp each minced ginger and garlic

- Salmon Special (500 calories) 3 cups spinach, 1/2 clove chopped garlic cooked in 2 tsp olive oil; 3 oz salmon grilled (3 minutes each side); baked potato, 2 1/2 tsp light sour cream

- White Bean and Salmon Salad (600 calories) Top 3 cup greens with 1/2 cup canned white beans (rinsed and drained); 1 can (6 oz) boneless skinless salmon (drained); 1/4 cup each sliced mushrooms and shredded carrots; 1 tbsp dried cranberries; 1 tsp unsalted sunflower seeds; 2 tsp olive oil; 1 tbsp balsamic vinegar; and 1 tbsp Parmesan

- Chickpea Pasta (550 calories) 1/3 cup chopped onion, 2 cup chopped zucchini; 1/2 red bell pepper, chopped and 1/2 cup chickpeas sauteed in 1 tbsp olive oil; 1 tbsp balsamic vinegar and 1 tbsp Parmesan

- Stuffed Tomato (450 calories) Seed 1 large tomato. Fill with a mix of 3 oz chopped precooked chicken breast, 2 tbsp light mayo and salt and pepper. Toast 1 whole-wheat English muffin, then top with 1 tsp olive oil, a sprinkle of garlic powder and 2 tbsp Parmesan

- 'Shroom Burger (650 calories) 1/2 cup onion sliced cooked in 1 tbsp olive oil; 1 tbsp hummus, 1 grilled portobello, 1 oz Swiss on whole-wheat bun; 1 cup green beans (steamed), with 1 tbsp almonds and 2 tbsp Parmesan

- Chicken Pilaf (600 calories) 3/4 cup cubed cooked skinless chicken mixed with 1 1/2 cup cooked whole grain wheat pilaf, drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley

- Lemon Chicken (600 calories) 4 oz boneless, skinless chicken thigh rubbed with 1 tbsp lemon juice and 1/4 tsp black pepper, baked until cooked through, over 1/2 sliced fennel and 1/4 cup chopped onion, cooked in 1 tsp olive oil and 1 tsp lemon juice with 1/4 cup shredded lowfat cheese; 1/3 cup sliced mushrooms cooked in 1 tsp olive oil, and 2 tsp light sour cream on a baked potato

- Bean Nacho (650 calories) Top 20 corn tortilla chips with 1 cup canned black beans (rinsed and drained) and 1/3 cup each diced avocado, shredded lettuce, diced tomato and reduced-fat Mexican cheese. Place under Broiler until cheese melts, about 3 minutes. Top with 2 tbsp each light sour cream and salsa.

- Tomato-Turkey Stew (500 calories) Cook 3 oz ground turkey. In medium sauce pan, heat 1 1/2 cup zucchini sauteed in 1 tsp olive oil, 1/3 cup canned white beans (rinsed and drained), 1/2 tsp oregano. Top with 1 oz smoked Gouda.

- Pork Quesadilla (550 calories) 3 oz cooked pork tenderloin (broil 10-12 minutes), 1/4 cup shredded lowfat cheese and 1/4 cup salsa folded in a whole-wheat tortilla, heated; 1/4 cup each chopped tomato, bell pepper, black beans, and corn with 1 tsp olive oil, 1 tsp lemon juice and 1/8 tsp cumin

- Veggie Pizza and Salad (650 calories) Whole wheat pita topped with hummus, pesto or pizza sauce and your choice of veggies (tomatoes, zucchini, peppers, spinach, onions, etc.), 1/4 cup part-skim mozzarella, salt and pepper. 2 cup mixed greens, 1/2 red pepper (sliced) and 1/2 cup cauliflower tossed with 2 tbsp reduced fat dressing

- Burger King Meal (550 calories) Veggie burger with cheese, lettuce, tomato and ketchup; garden salad with 1/2 packet Ken's Light Italian Dressing

- Wendy's Chili and Salad Meal (400 calories) small Wendy's chili with a side salad tossed with 1 packet fat-free French dressing and 1/2 order mandarin oranges

 

SNACKS

 

- String Cheese ( 100 calories) 1 part-skim mozzarella string cheese with 1/2 cup cheery tomatoes

- Turkey and Cheese Roll-up (100 calories) 1 oz sliced turkey breast, 1 oz sliced reduced fat cheddar rolled up

- Cottage Cheese with Tomatoes (100 calories) Top 1/2 cup halved cherry tomatoes with 1/2 cup 1% cottage cheese; sprinkle with black pepper

- Hummus Bites (150 calories) 6 whole-wheat melba toasts with 2 tbsp hummus

- Pita Wedges Dipped in Tzatziki (150 calories) Slice one 5-inch whole-wheat pita into fourths.

- Pear and Yogurt (100 calories) 1/2 pear sliced, 1/2 cup nonfat plain yogurt mixed with 1 pinch cinnamon and 1 tsp honey

- Apple with Honey and Tahini (200 calories) Slice and apple in two. Spread halves with 4 tsp tahini mixed with 1 tsp honey

- Apples and Almond Butter (150 calories) 1 cup apple slices (1 small apple), dipped in 1 tbsp almond butter

- Chocolate milk with nuts (150 calories) 1 cup light chocolate soymilk, 13 pistachios

- Popcorn Mix (150 calories) 100 calorie pack microwave popcorn, 2 tbsp dried cranberries

- Cereal Trail Mix (200 calories) 1/2 cup bite-sized shredded wheat, 2 tbsp dried cranberries, 2 tbsp silvered almonds

- Dried Pineapple with Walnuts (100 calories) 1 oz dried pineapple (about 1 ring) with 3 walnut halves

- Stuffed Dates (150 calories) 3 dates each filled with 1 tsp light cream cheese and 1 walnut half; sprinkle with cinnamon

- Granola Bar - 1 Kashi TLC granola bar (honey almond flax)

- Graham Crackers (100 calories) 1 sheet graham crackers, 4 oz skim milk

- Orange Spritzer and Almonds (150 calories) 8 oz orange juice mixed with 4 oz sparkling water, 7 almonds

- Cheese Plate (200 calories) 1 skim string cheese, 2 whole grain crackers, 1 cup grapes

 

If you make one of these recipes and like it, please let me know so I can try it as well.