Granola Mix

Sorry... I forgot to post this too!

For a cereal or a granola mix to add to yogurts.

Granola cereal/Mix

1 canister 5 grain Oatmeal (trader joe's)

1 small box of grape nuts

1/2 bag flaxseed meal (red mill brand... find in baking section/tJ's/ natural foods)

Nature's Best Granola w/ flaxseed OR.. w/peanuts

** If you can't find Nature's best... use trader joe's granola w/ blueberry's OR Red mill muselix

2/3 cup serving for cereal w/ 1 cup light vanilla say, rice milk, Nonfat milk, almond milk

1/8-1/4 cup for granola mix serving

** cereal add 1/4 cup raisins ~ calories: 130 or blueberries ~ calories: 20

** Banana 72 calories in a 6" banana to 135 in a 9" banana

Calories:

2/3 cup ~ 130 calories

1/4 ~ 90 calories

1/8 cup ~ 45 calories

Treats

Let's think of treating ourselves to a reward in a new way. As I began loosing weight I decided that I was no longer going to tell myself I deserved a "treat" "a special food or meal" for a reward of working hard or eating the right foods.

I believe we so often work hard and see ourselves making changes to our diet or eating a certain way for a few days or a week. Then we tell ourselves we are going to treat ourselves to a TREAT! That in my house usually meant Ice Cream... ben & jerry's mint cookie or a high calorie, high fat meal... a in & out burger with fries + a shake.

I have learned that those "treats" are not helping us make changes... they just help us stay in those same bad habits. Lets look at a new way to treat ourselves. For example: As I moved through my weight loss I decided to set goals where I got to "treat myself". When I reached a new size and my old clothes were getting to big and baggy. I went out and bought myself a new shirt or pants or panties... you get the picture.

I believe treating ourselves and telling ourselves "I have worked hard" "I deserve a treat" gets us in the mind set we can now go out and eat whatever we want. I think if we start turning that around and saying " I have a goal to reach and when I get there I deserve to feel good with a ..... pedicure, a new clothing item, a new hair cut/color, a nice necklace, a quiet bath, a walk with your spouse or kids, go out with friends to a movie ( no goodies)." My point being lets give ourselves rewards that don't make us feel guilty later. Life is one we can enjoy so many other things that we don't have to feel guilty about.

Simple Recipes

I am in love with these few recipes. They are simple and easy to make on the go or ahead of time! They have all the food elements for a balanced meal and taste great

Lunch/snack:

TUNA SALAD WITH A TWIST

1 4oz.can NSA added tuna 120 cal.( I use tongal tuna from trader joe's)

1 cup baby spinach leaves 5 cal

1.5 tbsp Kraft Olive oil Mayo 67.5 cal

1-2 tsp mustard 5 cal

1/2 cup cucumber chopped 8 cal

1 roma tomato chopped/ 12 grape tomatoes 35 cal

1/2 cup cooked, basmati organic white rice ( trader joes) 50 cal

**substitute small apple for cucumber/tomato 55 cal

Drain tuna and add mayo/ mustard. Mix well so it's moist but not overwhelmed with condiments. Take 1/2 mix ( 2oz) of tuna. Chopped veggies and mix into tuna. Last mix in rice

** if you need an afternoon snack don't add the rice. Or you can substitute a small apple chopped for the cucumbers & tomatoes.

Calories: w/ rice 290.5 w/o rice 245.5 w/small apple 302.5cal w/apple w/o rice 252.5cal

Snack:

Turkey Rolls ups

2 slices Columbo Low sodium turkey meat (from costco) 70cal 13 g

2 leaves red leaf lettuce 2 cal

1 slice provolone cheese 70 cal 5g

1 slice cheddar cheese 80 cal 5g

Lay your turkey meat out flat. Place one leaf of lettuce and one cheese slice. Roll up !! Now you have a nutritious snack you can take anywhere. Place both rolls in a ziplock bag. Ready to go

Calories: 222cal 165grams (protein)

Snack:

Granola yogurt treat

1/2 cup plain greek yogurt (I use trader joe's brand oz container) 60 cal 11g

1.5 tsp peanut butter (I use jiff natural) 47.5 cal 3.5 g

3 stalks of celery, sliced 8 cal

**or 1 small apple , sliced 55 cal

1/8 c granola mix ~ read below for recipe 45 cal 2g

Mix yogurt & peanut butter together till creamy. Add granola and mix well. Slice celery or apple. Ready to go~ Dip and eat

Calories: w/ celery 160.5 cal 16.5 g *w/apple 207.5 cal 16.5g