Zesty Chicken with Corn Salsa

2	teaspoons chili powder
2	teaspoons brown sugar
1	teaspoon ground cumin
4	boneless skinless chicken breasts (about 1 1/4 lb)
2	tablespoons olive oil
1	can (about 1 cup) whole kernel sweet corn, drained
1/2	small red bell pepper, chopped
1/2	small cucumber, chopped
1/2	cup red kidney beans, rinsed and drained
3	tablespoons lime juice
1/4	teaspoon salt

1.	In cup, combine chili powder, brown sugar and cumin. Rub both sides of chicken breasts with the spice mixture.
2.	In large skillet, heat oil over medium heat. Cook chicken in hot oil 12 minutes, turning occasionally, or until instant-read thermometer inserted in the thickest portion reads 160°F and juices run clear.
3.	Meanwhile, in medium bowl, stir together corn, red pepper, cucumber, kidney beans, lime juice and salt.
4.	Evenly divide corn salsa onto 4 plates. Top each with a chicken breast.

Sweet Potato Fries

Sweet Potato Fries:

• 6 sweet potatoes, peeled and cut evenly into French fries
• 1 - 2 tablespoons olive oil
• 1 - 2 tablespoons seasonings (Lawry's, sea salt, depending on taste)
• 
  
• Preheat oven to 400 degrees. Mix fries, oil and seasonings in ziplock bag. Toss to coat well. Spread evenly on cookie sheets. Bake at 400 for 20 minutes. Flip and bake them at 425 for an additional 15-20 minutes. Enjoy the beta carotene and vitamin A!

Here's to our health

Today the Dr said I was in excellent health, and to just keep doing what I've been doing! Imagine that. Coke, Carbs and Candy will do it every time! Mom

What does Mina have to do with fitness? Nothing, really.

Just thought I'd post this pic of Mina, compliments of Holly!

Yummy New Recipe:

This easy chowder has less than 1 gram of fat, 4.5 grams of fiber, and 15 grams of protein. Enjoy!

Really Easy Chowder (4 servings)

1 (14.5 oz) can diced tomatoes

1 green bell pepper, chopped

1 tsp dried oregano

1 tsp dried basil

salt & pepper to taste

2 tsp sugar

1 cup chicken bouillion

1 can (15 oz) white beans, drained

1/2 pound frozen cod filets cut in bite size pieces (may substitute tilapia or other fish which I found at Sam's club)

In medium pot place undrained tomatoes, peppers, and seasonings. Bring to a boil over medium heat. Add chicken stock, beans and frozen cod. Reduce heat and simmer for 10 - 15 minutes.

The Low-Down on Low Glycemic Foods

We all know that you must consume fewer calories than you burn in order to loose weight. So we want the most bang for our calorie buck, meaning foods that make us feel full and give nutrition while not adding on too many calories. Here is a basic list of foods with a low glycemic index, meaning they won't cause a spike in your blood sugar, leaving you hungry (and vulnerable to binge!):

Fruits & Veggies Proteins Breads (med. index)

Blueberries Cottage Cheese Barley, cooked

Cherries Lowfat milk Kashi, cooked

Grapefruit Low sugar yogurt Oatmeal, cooked

Kiwi Greek yogurt Pasta, al dente

Plums Lean meats Quinoa, cooked

Strawberries Lowfat mozarella Tortilla, 7"

All veggies except Eggs Red potatoes

carrots & corn Fish: shellfish, tuna

Beans, lentils

Nuts, seeds, peanut butter

Pure whey protein powder

Now. . . this doesn't mean you can't eat high index foods like bananas or white bread. Just mix it with a protein. Like spread your banana with a little peanut butter or eat your cereal with cottage cheese on the side. Add turkey and avocado to your bread. You'll find you eat a lot fewer calories overall.

Don't say Budget!

It's true, I have a background in accounting, work in accounting, and love balancing numbers. However, I don't have a family budget. It feels too confining, so I work around having a budget by using a little common sense and keeping things simple. I feel I do the same with dieting. There are no foods that are off limits completely, I have no regimen of herbs or juicing, and I don't count calories. I use a little common sense and keep things simple. Today I went to spin class at the high school ($2, no special gear needed), ate steel-cut oats for breakfast (with lots of brown sugar and blueberries), and plan to go out to lunch with Steve and have a Diet Coke and probably a cheeseburger (leave a few bites on my plate).If I have discovered one "secret" about my fitness, it is eating sensible proteins. My body burns through simple sugars and carbs so fast that I used to eat 2 breakfasts, many snacks, and too many calories. Find some foods high in protein that you like and you'll stay full longer and keep your blood-sugar levels more even. If anyone wants a list of low glycemic foods, holler and I'll post them.

Good luck in your efforts today!

Each day is a new beginning!