GL Recipe Box: Breakfast "Scramble"

Garden Lites for Breakfast? You heard right! Now you can enjoy your favorite vegetarian souffles morning, noon and night!

One of our staffers came up with this delicious variation on the Zucchini Marinara dish that packs a good dose of protein to start your day right.

Ingredients:
1 bowl (7 oz.) Zucchini Marinara
2 large Egg Whites

Preparation:
1. Remove Zucchini Marinara from bag.
2. Heat on high for 3 ½ minutes.
3. Pour egg whites into the bowl and carefully stir in until well combined.
4. Heat on high another 3 ½ minutes. Let stand 1 minute.

*For another variation add 2 Tbsp. shredded reduced fat cheese in step #2 and heat on high for 4 minutes in step #4. (Adds 40 calories and 5 grams fat)

Egg Whites add 40 Calories and 8g of protein, which make the "Scramble":

150 Calories.
11g Protein.
5g Fat.
3g Fiber.
Yummy.

From Zero to Hero: Exercise Plans

...Tired of being winded at the top of staircases?
...Looking to tone up?
...Just want to challenge yourself?
...Want more energy throughout the day?

You're ready to get real about moving more and maintaining a healthy lifestyle.

Whatever your reason for getting here, you're here. You've made it. Congratulations! You are motivated enough to make a change for the better. But where to begin?

I spoke before about how difficult it is to stick to vague goals [see: Moving Towards your Goal] and how formulating a specific achievement you want to reach gives you a greater chance of accomplishing that goal. For me, I couldn't find motivation to exercise each day even though I kept telling myself I was going to exercise more. I chose running a 5K as my goal. In order to give myself a fair chance at accomplishing that goal, I am giving myself enough time to healthily get my body ready for such an event. I have taken all the steps to allow myself to succeed. Unrealistic goals do nothing but deter you from accomplishing them.

Going from "homebody" to "toned body" takes a lot, but there are some exercise plans out there that help. Many people recommended the "Couch to 5K" plan that's out there: Couch to 5K which guides runners from nothing to superstar in 9 weeks, 3 workouts a week. I've also researched the Mayo Clinic's 7 week plan, with some form of exercise each day: MayoClinic.

Once you're in 5K shape, there are other sources out there. MarathonRookie.com gives training schedules for both the half marathon (in 10 weeks) and marathon (in 16 weeks). Do not just jump into these plans though, your body will not be conditioned properly and it can cause injury.

With all of these plans (and numerous more!) out there, it's up to you and your doctor to know what's best for you. Maybe your schedule changes all of the time, and you're only able to get a few workouts in a week. Maybe you need the structure of a little exercise every day. You know yourself best. Even if it just means taking a family walk after dinner each night, it's a great way to encourage a healthier lifestyle for yourself loved ones.

Recipe Box: Baked Breaded Chicken

When I get home at the end of the day I want something filling, but not too heavy. Healthy, but indulgent. I want to be the reason the hallway in my building smells so great. When people ask whose oven that aroma is coming from, I want to proudly say, "Mine!"

This easy recipe, paired with a Zucchini Souffle side dish, saved my reputation in the kitchen. [My first cooking experience to follow the recipe...] It's not the most exact in measurements, but that's what makes it your own. The Zucchini Souffle balances the chicken well and adds 2 full servings of vegetables on the side. Much better than mashed potatoes!

Baked Breaded Chicken

Boneless, skinless chicken breasts
Egg white
Milk
Bisquick
Italian flavored bread crumbs
NutraSalt Italian flavored Sea Salt (Low Sodium!)
Chili Powder
Garlic Powder

Preheat oven to 375.

Cut chicken into smaller pieces. In a bowl, combine 1 egg white with a splash of milk. Whisk with a fork until mixed.

In another bowl, combine equal parts Bisquick and bread crumbs. Add a dash of each remaining seasoning. Mix.

Dredge the chicken pieces in the wet mixture, then in the dry ingredients.

Place breaded pieces onto a greased baking sheet.

Cook for 45 minutes or until the internal temperature is 160 degrees. (I always use a meat thermometer to ensure safety)

What you get is nice juicy pieces of golden breaded chicken. The aroma will fill your kitchen and delight those you are cooking for. Because the chicken has been chunked into smaller pieces, it also helps to control portion size. Bon Appetite!


And now, a story...

My first time cooking:

The first time I cooked for my boyfriend I got the idea that he liked quiche. I researched recipes, did all my shopping and spent the good part of an afternoon assembling and baking this homemade quiche. When my boyfriend came over he appreciated my efforts. Even though he really wasn't a fan of quiche, he took a big serving of my culinary masterpiece. Of course this was after we sat around for hours beyond the recipe called for - waiting for the eggs to fully cook. It was 10p.m. by the time we deemed it safe to eat and he took a big first bite.

Boy was he surprised! He did his best to grin and then gulp down his bite. I think his future flashed before his eyes. The horrible meals to come, the nights having to pretend to eat, the acceptance that I could not cook like his mom, let alone cook at all. I didn't get what the big deal was until I took a bite. Oh my goodness. It was the nastiest thing I had ever eaten. I quickly looked at everything I had put into this bomb of a meal. Eggs..check. Cheese..check. Crust...oh. I didn't think of it at the time, but at the store I bought a pre-made crust for my quiche. Thinking all crusts were the same, I bought the one that resembled the picture on my recipe. Big mistake. I had made my quiche with a sweet shortbread crust. Needless to say, we ordered out that night.

Since that stomachache of a night, I have been working towards improving my reputation. After making my chicken recipe the other night, my boyfriend declared to me, "Wow! You are a really great cook." It took several years, but I have wiped away that memory of the quiche and am on the road to future culinary success. Thanks, Baked Breaded Chicken and Zucchini Souffle!

Refusing to Fall Back with Exercise

Mission "Get Buff" is underway! It's much easier to get out and be more active if I'm not thinking of it as a form of dieting. I am supplementing my Garden Lites meal plan with great sources of protein, like chicken, and making sure I drink lots of water.

I'm not the type of person to just jump into anything without hours of research and preparation put into it first. I also found it difficult to say at the beginning of last week "Yeah, I'll start my 5K training next Monday..." and then sit around waiting to be active. So this weekend I did a little unofficial exercise preparation for my exercise preparation.

Saturday my exercise buddy (boyfriend) and I walked around Manhattan and tracked our mileage on his smart phone. I was already winded by the time we reached the top step of the subway stop to begin our walk. I am out of shape. We logged 5 miles in a couple hours, and my legs could feel it the next day.

I printed my workout plan (I'm using the Mayo Clinic 7 weeks to a 5K program, but I'll review other plans later this week) and read it over Sunday so I'd know what I was getting myself into. The Mayo Clinic program works in 30 minute work outs with intervals of running and walking. 30 minutes? Simple.

Sunday was laundry day, so while the clothes were in the washer (for 30 minutes) I thought "What better time to try out this workout?" Exercise buddy in tow, we set out "wogging" all over town for 30 minutes. Wogging is a term coined by my father 12 years ago. When you walk and jog intermittently, it feels wrong to tell others you went for a run. So instead, you wog. I am glad I had someone with me, because it looked a little silly to run for 15 seconds and then walk for 45. Tonight, I will attempt my official start on the exercise plan, and will brave the wog solo.

Here is what I have learned from my pre-pre-5K workouts:

1. I am embarrassingly out of shape.
2. I still need to take my inhaler before any form of exercise.
3. I need new running shoes.
4. I need a good workout soundtrack.

Did anyone else "get moving" this weekend? What did you do to inspire more mobility into your daily routine? Share with us here or on our Facebook page! www.facebook.com/GardenLites

Also, I am accepting suggestions for workout songs to add to my play list.