I don’t know about you, but I love trying new recipes. And since Steve has become the main chef at our house, he gets to try out the new recipes for me; all I have to do is open mouth, insert fork. A pretty good deal.
Last week I found a Caprese Chicken recipe and asked if he wanted to give it a whirl. He did, and it was fabulous.
It called for a balsamic reduction, which neither of us had a clue about; however, we Googled it and it’s easy–just a matter of simmering balsamic vinegar until it decreases in volume.
The ingredients are a little pricy, but we got three meals out of it. For the last meal, when there was only one piece of chicken left, I diced it and mixed it with some rice and the rest of the balsamic liquid. Worked out great!
I’ll put the recipe at the end of this post if you want to give it a try.
reminds me of our conversations last week about the weight challenges some of us face.
Steve and I were talking over the weekend about healthier eating, and we decided to work toward having a salad night, a fish night, and a vegetarian night. (Some nights will be covered by leftovers.)
I am always hesitant about cooking fish because I never feel like I have the formula down for making sure it’s cooked through but not dry and overcooked. If you have tips, please share in the comments.
I started physical therapy last Monday and will be going two times a week for the next few months. It’s a fairly big time commitment because on PT days, I leave the house at my regular time of 7 a.m. and don’t get home until 7 p.m. But I’ve been so impressed with the facility and therapists, and their knowledge of what I need to improve on many different levels. With my work insurance, I only have to pay $25 per session. I’m very thankful for readily available and affordable resources on my journey to getting healthier.
In addition to my two in-person weekly sessions, I’m supposed to do 10 minutes of their exercises 2-3 times a day at home. I’m already getting up at 4:15 a.m., but I managed to reconfigure my morning so I can get in at least 10 minutes of exercise before going to work, as well as a session in the evening.
Thankfully, only one of the ten exercises I’ve learned so far requires me to get on the floor because that is a whole workout of its own. Getting down isn’t quite so bad, but getting back up requires a large amount of flailing, heaving, grunting, twisting, groaning, and whining. Surely all of those activities burn at least fifty extra calories!
in my healthier habits by a woman I met at work last week. When she came in the front door, I pegged her as being early 70ish. Turns out she was eighty-three!
She had a short, modern hairdo, big hoop earrings, and was wearing jeans and a cute shirt. Beyond all that, her posture was straight up and down, and she moved and spoke with a lightness and litheness that was hard to overlook. (Fun fact: her husband is 93 and is just about as lively. He is also the son of the man who started the company I work for.)
After she left the building, I looked out the front window to see what she was driving. She deftly climbed into a sporty, white BMW and zoomed away. I thought, “Okay, if I continue down the road I’ve been on, will I be like her when I am 83?” The answer was a big, fat “NO.”
Sometimes we just need real-life examples that inspire us and show us what we are aiming for. She sure did that for me.
here is the recipe I mentioned. Give it a try and let me know what you think.
What about you?
Do you have any good tips for successfully cooking fish?
Do you have any favorite, healthy (relatively simple) recipes to share with the rest of us? (Including snacks.)
Is there anyone who has been an example to you in any area, not just health?
Would you have know what a balsamic reduction was without Googling it?
Your chicken recipe sounds yummy. I don’t have any tips for cooking fish just right, but a digital kitchen thermometer has really helped me no longer overcook chicken and pork. Proud of you for embarking on your PT journey!!
SueEllen,
Yes, we love our digital thermometer. It has saved us from many overcooked meats. (Also, undercooked!)
Thanks for your encouragement about PT.
Hi Becky,
How great to have an in-house chef who’s willing to prepare recipes you pass on!
I’m familiar with balsamic vinegars, regular and reduction. They add a lot of flavor, no added fats, and far fewer calories. That is the magic of balsamic!
Like Robin commented above, I limit fats, especially saturated fats. I had a doctor who highly recommended limiting fats, due to my family history. She also did this within her medical practice, as so many of her patients suffered ailments (diabetes, cardiovascular,…) from lifestyle choices involving food. Not all were due to lifestyle, but many foods we consume exacerbate problems. This older doctor learned the hard way, through personal experience, to really look at diet when treating patients. It was interesting to have her as my doctor for a time where we lived. I credit her for helping me become healthier and more active, as I age (I’m 61 – not to the age of sporty BMW lady, but wouldn’t it be cool to be like that at 83? I must admit, at 61, with the changes in my diet and weight, I’m healthier at 61 than I was in my 30s, 40s, and early 50s. I don’t think I’ll ever be driving a sporty BMW though. That’s not quite my vibe!)
To flavor, I’ve learned to use varieties of spices, and saute in vegetable broths, water, vinegars, wine, tamari or teryaki sauces, rather than oils. Usually my go to is water or simple broth – and pop in spices to snazz up the dish! I also simply love the natural tastes of food, minus the oils. It took me a while to get to that point! We crave oils and greasy foods, as back in the day, it was often hard to get food, so we had to pack on the calories when we could. Now, not so much.
Since I had a weight issue in my past, avoiding oils reduces the calorie count! I can eat lots more food in bulk, feel fuller faster, and have less calories from avoiding things like oils and butter. My doctor and some nutritionists I’ve encountered made me aware that a tablespoon of each of those ingredients has over 100 calories. Add cheese, and it’s even more saturated fat and calories. Eating more complex carbs and plants provide fiber. So many people worry about protein. My doctor taught me to make sure to get that fiber!
Healthy snack – a simple pitted date or 2 to calm my sweet tooth, or some fruit. I love munching on plain romaine lettuce leaves!
I hope the PT helps! You inspire with your adding more movement and PT. I need to work more on more movement in my own life! Healthy aging isn’t for the weak!
Ann,
I’ve often thought that doctors should try to focus more on lifestyle choices when speaking to their patients. I know their time is limited but sometimes, as in your case, just a few well chosen, well spoken words can make a lifetime of difference.
Or, in my case, when my pulmonologist gently encouraged me to lose weight for the sake of my lung function. (And a whole lot of other reasons, too.) Doctor’s words carry power!
I have to say I have never tried munching on a plain lettuce leaf before but it would definitely provide some chewing satisfaction.
Thanks for taking the time to provide such helpful dietary information and for sharing your journey; I love reading that you feel healtheir now than you did decades ago. You are truly an inpsiration! (And I’ve also been inspired by the articles on Stephanie doing that huge race while breastfeeding. I know you are so proud of all she has accomplished.)
Your chicken dish looks yummy!
One of my favorite low carb, one pan meals is to get out a large cookie sheet and on that put sliced kielbasa, chopped onion if you like it, a 10 oz bag of frozen broccoli or whatever frozen veg you like, drizzle with olive or avocado oil and sprinkle well with garlic and onion powder, salt and pepper. Mix it all around so the oil and seasonings get on everything, add a quartered sweet potato on one end of the pan, which is oiled and seasoned and roast it all at 400 for about 30-40 min, just so it’s all nice and soft with some caramelization. So good!
So glad you’re getting some physical therapy! I know that will be a help.
Love, Deb
Deb,
I keep on forgetting about sheet pan dinners; thanks for the reminder.
I love the thought of sweet potato and kielbasa together. Will have to give it a try. (Or at least make Steve give it a try–since he’s the cook!) 🙂
Hi Becky! I am sending encouraging thoughts your way on your quest for better health! I had never struggled with weight or cholesterol until I had to start a psychiatric medication. I gained 20 pounds and my cholesterol doubled. It is very frustrating. In my efforts to resist further negative changes, I’ve focused on decreasing fat, particularly saturated fat. I realized that I was eating a lot of cheese (I LOVE cheese), so I have decreased my cheese consumption, and I have also found a lot of reduced-fat and non-fat cheese options. Mozzarella, feta, swiss, and jack cheese often have a reduced- or non-fat option available at my supermarket.
For fish, we usually wrap it in foil and cook it in the oven at a relatively high temperature (400F for salmon). I would love to share a few recipes with you. I think it will be easier to share via email so the formatting isn’t lost. I will share:
– Sesame chicken with cashews and dates
– Black bean and rice stoup (stew/soup)
– Mushroom marsala
Robin,
Yes, some medications can really affect weight and it’s frustrating because you did nothing to gain the weight except to take a pill. I admire that you are taking ownership of the weight gain and being intentional in combatting further weight gain. And also, good for you in not ignoring a psychiatric issue but getting help. Proud of you!
I love jack cheese; will have to check for a lower fat option.
Would love some recipes!