Planning your meals ahead of time is a great way to stick to your nutritional goals. Here is another great recipe to plan ahead for this week. Enjoy!
Turkey Breast with leek and Oatmeal stuffing
1Tbsp olive oil
½ yellow onion, peeled and chopped
1 small leek, well rinsed and chopped
¼ cup rolled Oats
½ tsp dried sage
½ cup dried rosemary
½ cup dried thyme
1/4 cup freshly chopped parsley
Sea salt and black pepper
1 boneless, skinless turkey breast, 3 pounds
1. In a medium skillet coated with olive oil, sauté onion and leek until soft. Be careful not to burn. Add oatmeal, herbs spices, salt and pepper, and stir. Let stuffing mixture cool slightly.
2. Butterfly the turkey breast to create a pocket in which to place the stuffing. Fill the pocket with the stuffing mixture. Use kitchen twine to tie the breast if necessary.
3. Place in shallow roasting pan and cover with parchment paper. Bake at 350 degrees F for about 60 minutes, depending on size of breast.
4. Sprinkle fresh chopped parsley over turkey for garnish and serve.
Math? To plan dinner? Isn’t there a better way? Yes there is. Just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories
Next, you have to assume that the handbooks, websites, and databases’ calorie estimates are correct. They’re often not. In fact, research has shown they can be off by about 25% because of incorrect labeling, laboratory measurement error, and food quality.
Then, of course, there’s the “calories out” side. Estimating your calorie expenditure each day comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences.
First of all — on the “calories in” side — you do need to figure out how many calories are in the foods you want to eat. And that takes handbooks, websites, databases and math. Just to plan your lunch.
All you need is the ability to count to two. And your own hand.
Here how it works:
This is one of my favorite meal recipes. It can be eaten for breakfast , snack, lunch or dinner. It is clean, easy to make, and very high in protein! Serve with a thin spread of natural almond or peanut butter (great for a treat). If you have a weight loss goal, I recommend using a low fat Greek yogurt as an alternative. It makes about 14 to 16 pancakes. Refrigerate leftover or freeze for another meal. Enjoy!!
2 cups Quinoa flakes
1 tsp baking powder
½ tsp ground cinnamon
1 cup fresh blueberries or raspberries(optional)
14 egg whites
2 cup fat free-low sodium cottage cheese
1. Combine first three ingredients in a medium bowl.
Make a well in the centre
2. Combine whites and cottage cheese and in small bowl.
Pour into well
Stir until just moistened
Stir in berries (optional)
3. Heat a nonstick pan or griddle or prepare a skillet with olive oil or coconut oil cooking spray.
Heat should be medium high.
Use ¼ cup of batter for each pancake.
Cook until lightly brown on both sides.
Keep warm in oven until all the batter has used up.
4. Share your comments!:)
When you are starting any new behavior or new goal it is important to take an accurate picture of where you are currently at. It is impossible to see progress or change if you don’t know where you started from.
This means that you should either have another person do measurements for you, or accurately record your data without trying to fudge the numbers. Additionally, when recording your meals/calories, self-reporting will not work unless it is accurate. (“I think I ate…” doesn’t help anyone.)
You can keep an app on your phone to track your meals or your exercise or you can employ a wrist monitoring device such as a Fitbit or Apple Watch. Alternatively, you can write things down by hand in a paper journal including a nutrition log. The important part of this is just to consistently record how you are doing and you can see your accurate behavior.
Just like a bank may mention odd spending behavior, you should also notice when you are eating unhealthy foods and why you are eating them. Is it because you are hungry and are choosing wrong? Or is it out of comfort? Is it out of social obligation? (There are a multitude of reasons…just write them down and see where it takes you.)
At the end of a week, look at how you did and chart your activity week by week. It may not seem like a massive success to lose 1 lb a month, but at the end of the year, you have dropped 12 lbs and may feel a hundred times better than you felt in the beginning of the year.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!