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Posts Tagged ‘chicken’

Shabbos, it happens every week. When dieting, most people I know chose to ignore the day. I have been one of those people most of my life. Shabbos was always, a free for all, eat drink as much as you want. Limiting would detract from the Shabbos experience. I agreed with that for many years. But when I began to be more serious about weight loss, I knew I had to start adjusting my behaviors.

However, I didn’t want to DIET on Shabbos. Shabbos in its most basic sense is a day of rest. But its more than that it is a day we elevate beyond the physical realm and attain a surreal sense of peace, contentment and joy. And I don’t know of any more meaningful medium for experiencing that except food.

There has to be more, because if over eating makes me unhealthy than it cant make me truly happy, peaceful or content. So I started thinking to myself how can I limit out limiting.

I went back to my primary principles of dieting which are positive. If I eat all the food I need to eat I won’t have room for bad things.

Here are the strategies I starting employing that really helped:

  1. Add more veggies as a fillers to meals: Unlike week day meals Shabbos meals are different in that they have choices. I often have two or more choices or proteins, and carbs. By adding more veggie options I have more of an opportunity to fill up on vegges.
  2. Start with a clear broth soup: fills you up and just plain delicious.
  3. Eat whole grains:  As much as this hurts sometimes I have cut back on my potato intake and looks toward, buckwheat, brown rice and other options that are simply healthier.
  4. Take a walk: I have tried to get out more on Shabbos, sitting around is not healthy for me or my kids
  5. Make only one dessert: if I only have one I am more conscience of how far it goes over the weekend
  6. Cut the excess: Most meals start with what my husband and I call the never ending salad course. We get straight to the point and eat the food we want (usually the chicken), instead of sitting around eating mindlessly.
  7. Watch how many portions: I don’t pull out a measuring cup like the rest of the week, but I watch how many times I fill my plate.

I don’t think people should get obsessed with dieting to never have a day off. But I think more people are not having that problem, rather they like myself take too many days off. I have been trying to refocus my Shabbos, and remember that it is a spiritual event and maybe edge away from all of the physical manifestations. So that I may enjoy 120 years of Shabbosim.

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garbage-disposal

Make exactly what you need at the time.

I know this seems counter intuitive. Since doesn’t more food at one time mean I have to cook less. But I, like most people, really don’t like leftovers, and half the time they end up in the garbage. So you end up spending more time, or money replacing the food you don’t want to eat.  Plus it almost always takes more time to cook more food, so if you cook less its less time.

So if you are having chicken breast figure out what you need at the meal exactly. Best Rule of thumb is 200gm per person or quarter of a pound. Don’t know how much that is, don’t guess. Use a scale or just have the butcher package the chicken breasts in exactly the amounts you need.

Also when you have established what you need to eat in a meal when there isn’t any leftovers you are more likely not to eat more.

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one pot wonder

Cooking healthy is not always easy or fast, and usually dirtiest up a tons of dishes. Here is my favorite stlye of healthy cooking thats easy and simple and doesn’t add up to a lot of dishes. !!!! This is not exactly a recipe its more like guidlines, every time I make it  comes out different. Just use what is in your frig and always experiment with new grains and vegetables

First you start with the big trio:

Protein, Vegetables, Grains

then like to pick a stlye and a flavoring like White wine or Soy sauce, or chicken broth.

Here are my three favorite combinations

-ground turkey,  bulgur wheat, Mediterranean vegetables (zucchini, peppers, eggplant, chard, rosemary)

-chicken thighs , buckwheat,  harvest vegetables (onions, carrots, celery, butternut squash, parsley)

-salmon,  quinoa,  asian vegetables (broccoli, peas,  spring onions, mushrooms and ginger)

1. Use oil spray to grease the pan then sear the protein, set aside.

2. In the same pan add the vegetables one at a time from the hardest to cook (ex. onions, eggplant, zucchini, peppers)

3. Add the grain to the vegetables (except in the case of buck wheat which should be toasted in a dry pan, until you can smell the grain and then added, I usually do this before I cook the protien)

4. add liquid (water, broth with wine soy sauce, chilli sauce, oyster sauce, anything you have), same amount as the grain and salt and pepper and any other spices, garlic, paprika, ginger

5. Add the seared protein on the vegge and grain mixture

6. place chard or parley on top of the protien and clamp the top onto the pan

7. wait 15 mintues on low and then serve

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