Vegetables and Fruits Good for Weight Loss

Fruits and vegetables that help with weight loss:
•Berries (1.11 pound weight loss)
•Apples (1.24 pound weight loss)
•Pears (1.24 pound weight loss)
•Cauliflower (1.37 pound weight loss)...
•Lettuce (0.52 pound weight loss)

Alien Justice (The Garbage Eaters Book 1)

I am working on a science fiction series and hopefully will have a publisher shortly.

 

ALIEN JUSTICE (The Garbage Eaters Book 1)

In my science-fiction novel, Alien Justice (The Garbage Eaters Book 1), nerves are on edge in Gatlinburg, Tennessee when two hikers disappear within one month in the Smoky Mountains along with several dumpsters. Journalist, Blair White is sent to investigate the disappearances only to find herself abducted by aliens and sent to the Island of Refuse along with a dumpster.

Eight million tons of plastic are deposited in the ocean each year. The coral is turning white, dying, and is blamed on the rise in temperature. Entire species and ecosystems are at risk due to the increased temperature and acidic buildup. The alien’s undersea base and food supply are being destroyed. And the aliens are out for justice.

 

Check out my other books:

 

History Lover's Cookbook

Leave No Trace

Fatal Catch

Weight Loss Tips for Today

Tips for today:
First, take a photo of yourself and measurements. Always remember, calories in-calories out. When you eat, put your fork down between bites and chew well. We all know that sitting at a table to eat works best and no television. I am guilty of this bad behavior myself. If you are aware of what you are eating instead of the television, you will obtain better habits. Of course Americans are known for eating on the run with our fast-paced lives. But, remember that to enjoy life, you must be able to live it well. Share your tips on this site.

Almond Flour Blueberry Muffins

ALMOND FLOUR BLUEBERRY MUFFINS

Preheat oven to 350 degrees

Mini muffin tin or regular
Organic spray for tins or paper liners

Organic Ingredients:

2 cups blanched almond flour (I used Bob’s Red Mill)

2 large vegetarian eggs
Plus 2 egg whites
1/4 cup unsweetened applesauce
1 tablespoon baking Truvia or to your taste, if you prefer Stevia, adjust amount
1/2 teaspoon baking soda
1/8 teaspoon sea salt or a dash
1 tablespoon apple cider vinegar
1 teaspoon unsweetened vanilla (read ingredients)
2 tablespoons virgin organic coconut oil (or other healthy oil) heated slightly to liquefy
1cup organic blueberries

Directions:

Preheat oven to 350 degrees

Place all ingredients except the blueberries into your food processor and blend until smooth.
Once it is smooth, gently fold in the blueberries. Fresh works best.

Alternate method for this step:

I whisked the flour, salt and baking soda together in a large bowl. Next, I slightly beat the eggs and egg whites in a small bowl and then added the vanilla. I then added the applesauce. I added this mixture to the flour mix. I then added the slightly warm coconut oil. If you add this to the cold ingredients, it will become solid again. Then I beat all the ingredients together until smooth.

It didn’t mix well in the blender; some of the flour was still dry. I have a food processor but didn’t want to get it out.

Once it is smooth, gently fold in the blueberries. Fresh works best.

Baking:

Have the muffin tins prepared either with an organic spray or the paper liners.

Evenly scoop batter into the muffin tins. For the mini muffin tin, I had three blueberries in each and filled the liners almost to the top. Don’t over fill them or you won’t have enough for 24.
Mini muffin tin baking time: approximately 17 to 18 minutes in a 350 degree electric oven.
Regular muffin tin baking time: approximately 25 minutes in a 350 degree electric oven.

Remove the muffins to a wire rack to cool. Store in a covered glass jar in the refrigerator for about 3 days, if they last that long. We reheated our refrigerated muffins in the dreaded microwave (toxic) for a few seconds depending on how many you are heating.

Note: I didn’t want the muffins to be sweet due to my being on a sugar-free diet so you will have to decide if you need more. If you use stevia, the batter will be a bit sweeter anyway.

Copyright:

Roxe Anne Peacock
2-11-13

 

 

Lamb and Havarti Burgers

6 servings

Sauce

1 1/2 cups non-fat Greek yogurt
1 1/4 tablespoons Sutter Home White Zinfandel wine
1 teaspoon fresh lemon juice
1/2 teaspoon grated lemon peel
1/2 teaspoon kosher salt
1/4 teaspoon lemon pepper
1 1/2 tablespoons fresh chopped mint
1/8 teaspoon fresh ground nutmeg

Burgers

Olive oil cooking spray
1 1/2 pound lean ground lamb
1/2 cup shallot, finely chopped
1 tablespoon extra-virgin olive oil to sauté shallots
3 tablespoons Greek olives; pitted and chopped fine
1/2 cup crumbled feta cheese
2 tablespoons Sutter Home White Zinfandel wine
3/4 teaspoons salt
1/4 teaspoon lemon pepper
1/2 teaspoon fresh grated lemon peel

Topping

12 thin slices Havarti cheese 2 ½ x 2 ½ inches
18 fresh baby spinach leaves
3 medium ripe tomatoes sliced thin to equal 12 slices

talian Bread

12 slices 1/2 inch thick of good Italian bread
1/2 cup olive oil
1/4 cup melted Irish garlic herb butter

 Sauce
In a medium bowl, whisk yogurt, wine and lemon juice together. Add salt, lemon pepper, grated lemon peel and nutmeg; mix well. Cover and chill in refrigerator while preparing and cooking lamb burgers.

Prepare Grill, Sauté shallots, and heat Irish garlic herb butter

Preheat outdoor grill for direct grilling over medium heat.

Place a small seasoned cast-iron skillet on preheated grill. Sauté shallots in 1 tablespoon of olive oil for approximately two minutes. Remove pan and drain shallots on paper towel; let come to room temperature.

Heat the Irish garlic herb butter in a small pan on the grill until melted. Remove and keep warm.

Burgers

In a large bowl, combine ground lamb, wine, salt, lemon pepper, grated lemon peel, cooled shallots, olives and feta cheese. Gently mix and shape lamb mixture into 6 equal patties about ½ inch thick; don’t over mix. You can use a hamburger press. Press a nickel-size indentation in the center of one side of each patty. Place patties on a plate; cover and chill until ready to grill.

Grill

Coat preheated grill with olive oil cooking spray. Place burgers on grill with indentation facing up. Cover and cook burgers for 4 minutes, turn and cook for 3 to 4 more minutes or until the burger reaches 160 degrees. Add two thin slices Havarti cheese to each burger the last two minutes of grilling.

Bread

Brush one side of the 12 slices lightly with olive oil. Add the 12 slices of prepared bread to the grill the last two minutes of the lamb’s cooking time. Grill for approximately 1 to 2 minutes on each side or until you have grill marks. Remove and brush 6 slices of the bread with the melted garlic herb butter for the bottom of the burgers.

Assembling the Burger

Place a lamb burger on prepared bottom slices of Italian bread. Spread 1 tablespoon of the yogurt sauce over the top of the Havarti cheese. Put 3 fresh spinach leaves on top of the yogurt sauce and top with two thin slices of ripe tomato.

 

Leave No Trace is a Featured Mystery at Start Publishing/WCP this Weekend

FEATURED FAVORITE

Pick up a compelling new mystery with Roxe Anne Peacock's Leave No Trace! It's a perfect mystery read for adults, young and old. From being stalked, to break-ins to suspicious notes, the book will keep you guessing to the very end. --Lynn F. for Readers Favorite Jessica Waters was looking forward to attending college in the fall with her best friend, Sandra Adams. But when Sandra disappears the night after prom, mutual friend, Jason Harris becomes the number one suspect. Jason isnt the only suspect in the tight-knit community of Carlsbad, New Mexico. Before Sandra disappeared, she confessed to having.... read more

   

Meet the Author

Roxe Anne Peacock is the author of History Lover's Cookbook, Fatal Catch and Leave No Trace. Roxe Anne is working on a mystery series, two historicial romance novels, another cookbook and a science fiction project.

Update For This Blog Will Arrive Shortly

Has anyone tried a diet they thought was successful? Share how much weight you have lost and how you did it.

My Favorite Personal Accomplishment

This photo was taken June 2013 in Rockford, Illinois. I walked the 5K with a cane due to needing a right knee replacement. The walk was a bit painful but the joy of finishing the race was far more rewarding. I still haven't had the knee replacement and it is even more difficult to walk for long distances.

I recently rejoined Weight Watchers in Roscoe, Illinois. There is a wonderful, inspiring leader there who I think will be a wonderful fit for my weight loss journey. I will not do the program exact, but will tweak it to my dietary needs. I believe I need to lose about 100 pounds and need to do so before I have the knee surgery for the best success.

Follow me on this journey to health. I hope some of what I share will inspire you!

Eating Healthy at Panera Bread

Panera Bread began in 1981. As of December 31, 2013, there are 1,777 bakery-cafes in 45 states and in Ontario Canada. Each provides fresh all-natural, preservative-free bread baked daily in Stone Deck ovens on hot stone slabs.

Whether you are counting calories, fat, protein, carbs, cholesterol or sugar, Panera Bread will customize your meal with fresh, high-quality foods including antibiotic-free chicken, whole grain bread, select organic and all-natural ingredients, a vast array of beverages (frozen, cold and hot), soufflés, breakfast and panini sandwiches, hand-tossed salads, pastas, soups, Power Meals, Panera Kids items with a choice of squeezable organic yogurt, apple or baguette, and catering. If you have allergies, ask to talk to the manager for a list of ingredients.

Upon my arrival at the Rockford, Illinois, Panera Bread at 9:30 A.M., I was happily greeted by a lovely cashier, Breanna, who informed me about healthy breakfast and panini options, calories, carbohydrates and how I could customize my meal. I ordered a Tomato & Mozzarella Panini, Mediterranean Egg White on Ciabatta, blueberry muffin, Acai Berry iced tea, and a Power Chicken Hummus Bowl to sample with my husband. I did not inform her that I eat at Panera Bread often.

Power Chicken Hummus Bowl

While I was waiting for my food, I overheard a nice lady excited about ordering the Grilled Mediterranean Egg White on Ciabatta Breakfast Sandwich. (Breakfast is available until 10:30 A.M.). I approached the woman and we began conversing. She drives about 31 minutes in traffic just to get this sandwich. Now that’s a big fan! The sandwich includes egg whites, Vermont white cheddar, roasted tomato, fresh spinach and basil pesto on ciabatta with 410 calories.

The Power Bowls were launched off-menu in 2013. All contain fewer than 400 calories and are an excellent source of protein and complex carbohydrates. My favorite is the Power Chicken Hummus Bowl, with antibiotic-free chicken with cilantro, jalapeno hummus, fresh baby spinach, cucumbers, tomatoes, and red onions, finished with freshly squeezed lemon and fresh, chopped cilantro. If you are not a fan of cilantro, Panera Bread will be happy to eliminate this herb for you.

Panera Bread is proud to announce a new arrival on May 7, 2014: the Egg-White, Avocado and Spinach Breakfast Power Sandwich on a Sprouted Grain Bagel Flat. Now that is a mouthful! I absolutely am a fan of avocado and sprouted grain bread so I can’t wait to indulge in this sandwich. While you are at it, try the Tomato & Mozzarella Panini with fresh mozzarella, roasted and fresh tomatoes, chopped basil and all natural-sun-dried tomato pesto in ciabatta with only 370 calories. It tastes like summer and is delicious!

I would like to thank Amanda Burns for answering all my questions about Panera Bread.

Second Chance

While watching The Morning Blend
with Andy, Aaron and friends,
They interviewed Dietician, Emilie Fielder,
about a healthy challenge application deadline
that would soon end,
I entered the Better U Challenge contest
provided by Rockford Health System and the American Heart Association,
figuring I wouldn’t win.
 
When I received a call from Better U Challenge Coordinator, Dena Hobbs,
stating I had been one of five women chosen,
I stood holding my phone frozen,
Then I did a big happy dance
for being given a healthy lifestyle second chance,
There would be twelve weeks of meetings with
guest speakers, lifestyle changes, smiles and welcoming greetings.

Exercise Specialist, Lisa Osborn, gave a talk
on what exercises are the best,
And each of us five ladies’ were given
our specialized list.

A Fitbit One was given to us all
provided by Rockford Health System to journal and log,
With areas for sleep, tracking steps and food
while writing down our daily weight, day’s events and mood.

Then we took a tour to learn
about reading labels and choosing the right foods,
We met at the local Rockford, Illinois, Schnucks store
where Anchor Woman, Whitney Martin, from WIFR,
would be following and interviewing us on our journey.

A follow up exam and blood tests
with Sallie Vandaele, NP, Heart & Vascular Center,
revealed how our health had changed for the better,
The results relinquished some fears
For if we hadn’t changed our unhealthy ways,
our lives could have ended in just a few years.

The grand finale luncheon at Giovanni’s will be
on February 19, 2014,
Where we will unveil
what our draped clothes used to conceal,

For all of us ladies’ have lost some weight
and with that comes confidence and change of our fate.

As mothers, wives and friends,
so does our new journey begin,
With a huge heartfelt thanks,
I want to say
thank you from the five of us to:
Rockford Health System, American Heart Association,
Sue Schreiber, VP, from Rockford Health System,
guest speakers, Schucks, family and friends.

Roxe Anne Peacock
December 16, 2013

Second Chance
While watching The Morning Blend
with Andy, Aaron and friends,
They interviewed Dietician, Emilie Fielder,
about a healthy challenge application deadline
that would soon end,
I entered the Better U Challenge contest
provided by Rockford Health System and the American Heart Association,
figuring I wouldn’t win.

When I received a call from Better U Challenge Coordinator, Dena Hobbs,
stating I had been one of five women chosen,
I stood holding my phone frozen,
Then I did a big happy dance
for being given a healthy lifestyle second chance,
There would be twelve weeks of meetings with
guest speakers, lifestyle changes, smiles and welcoming greetings.

Exercise Specialist, Lisa Osborn, gave a talk
on what exercises are the best,
And each of us five ladies’ were given
our specialized list.

A Fitbit One was given to us all
provided by Rockford Health System to journal and log,
With areas for sleep, tracking steps and food
while writing down our daily weight, day’s events and mood.

Then we took a tour to learn
about reading labels and choosing the right foods,
We met at the local Rockford, Illinois, Schnucks store
where Anchor Woman, Whitney Martin, from WIFR,
would be following and interviewing us on our journey.

A follow up exam and blood tests
with Sallie Vandaele, NP, Heart & Vascular Center,
revealed how our health had changed for the better,
The results relinquished some fears
For if we hadn’t changed our unhealthy ways,
our lives could have ended in just a few years.

The grand finale luncheon at Giovanni’s will be
on February 19, 2014,
Where we will unveil
what our draped clothes used to conceal,

For all of us ladies’ have lost some weight
and with that comes confidence and change of our fate.

As mothers, wives and friends,
so does our new journey begin,
With a huge heartfelt thanks,
I want to say
thank you from the five of us to:
Rockford Health System, American Heart Association,
Sue Schreiber, VP, from Rockford Health System,
guest speakers, Schucks, family and friends.

Roxe Anne Peacock
December 16, 2013

Restaurant Review: Healthy Fast-Food Dining at Noodles & Company

 

 Japanese Pan Noodles

 

Are you tired of eating same fast food? Why not travel around the world through eating?

 

Noodles & Company opened its first restaurant in 1995 in Cherry Creek, Denver, Colorado. It now has 380 establishments in 29 states. It is a fast-casual restaurant with the appeal of full-service attention. The menu consists of American, Mediterranean, and Asian dishes all served on stoneware with stainless steel silverware by the friendly staff, no tips allowed. There is a vast array of fountain drinks, fresh brewed iced tea, organic chocolate milk, beer, wine and bottled beverages to choose from.

 

When you arrive, you will view the colorful menu on the wall with options for vegan, vegetarian, and gluten-free options, and over 25 meals with less than 500 calories. The combinations are many; you can create your own meal. My daughters' favorite meal is the Wisconsin Mac & Cheese which is $4.49 for a small or $5.59 for a regular.

 

The cashiers are friendly, knowledgeable, and there to help you with choosing the right meal for your diet. If you are gluten-fee, please let them know. (On the other hand, if you have severe food allergies, take the usual precautions and consider talking to your physician before eating here). A "V" by the calorie count indicates
vegetarian" and a small red pepper icon tells you it's spicy. If you prefer vegan, ask for no cream or cheese.

 

When I arrived on a Tuesday at a Noodles & Company in Rockford, Illinois to order foods to critique, I introduced myself, but not until after I had ordered meals. Since my husband isn't dieting, we ordered him the BBQ Pork Sandwich with a side of tomato basil bisque. The sandwich has 560 calories and the soup 260 calories a cup for a cost of $6.99. When you order a sandwich, you get your choice of a side salad or soup.

 

My daughter ordered the Indonesian peanut sauté which is a spicy stir-fry with peanut sauce and rice noodles, broccoli, carrots, cabbage, Asian sprouts, cilantro, crushed peanuts and lime. It is spicy (two red peppers) and vegetarian. A small has 420 calories and costs $4.39. A regular has a whopping 840 calories and costs $5.59. Adding a chicken breast adds another 110 calories and $2.39.

 

I ordered a regular Japanese pan noodles which I enjoyed, it is somewhat spicy (one red pepper) and vegetarian, with beautifully carmalized udon noodles in a sweet soy sauce, broccoli, carrots, shitake mushrooms, Asian sprouts, black sesame and cilantro. They recommend adding marinated steak. I ordered a side of Thai curry soup with yellow coconut curry broth, spinach, cabbage, mushrooms, tomato, red onion and rice noodles with 230 calories, vegetarian and marked with one red pepper for spiciness. They also recommend adding organic tofu.

 

My favorite meal is The Med sandwich (one red pepper) for $5.99, 330 calories, a side of tomato basil bisque and a blackberry jasmine green iced tea. You can ask for this to be vegetarian.

 

On the negative side: the meals at Noodles & Company have a lot of sodium, and the building can be cold; take a sweater or jacket.

 

Author Roxe Anne Peacock

 

 

 



 

Homemade Ginger Tea

Ingredient:

6 -8 thin slices fresh raw ginger
2 cups cold water
Juice from 1/2 fresh lime ( which went up in price)
2 tablespoons good honey preferably from your area

Directions:

   Peel and slice the ginger thin.

  Boil the ginger in the cold water for at least 15 minutes. If you prefer a stronger tea you can boil the water for up to 20 minutes with a bit more ginger. Remove the pan from the heat and add your lime and honey. Enjoy your fresh ginger tea. (optional) you can add a mint sprig to the boiling water.

Ginger

Ginger: It is known as the "universal remedy". It has multiple health benefits. Most known, ability to soothe an upset stomach and end nausea. It may aid in digestion. Works better in most cases for warding off seasickness. It is listed in the USDA database of phytochemicals as an antiemetic, meaning it has the property of preventing nausea and vomiting. Great to have around when you are pregnant.... Make homemade tea using ginger. The zingerone and the shoaol in ginger also have anti-inflammatory properties and might be useful in a nutritional program for arthritis and/or fibromyalgia. And at the Frontiers in Cancer Prevention Research conference, it was suggested that gingerols may inhibit the growth of human colorectal cancer cells. The antitumorigenic effects helps boost the immune system. It has positive effects on the gastrointestinal tract, cardiovascular system, pain and fever. A nice hot cup of tea with ginger, lemon and honey is perfect. Just grate some ginger in a pan with water and brew. It has been noted for ginger's ability to improve circulation. NOTE: It can increase the absorption of other drugs and might have a blood thinning effect. Do not use ginger if you are taking Coumadin or aspirin. It might also increase bile acid secretion, which is why people with gallstones are advised to avoid this herb.

Five Minute Exercise

The Dreaded Gym

The Dreaded Scale

My mind is always driving me crazy. Today I have decided to go back to Weight Watchers. No, I won't follow their diet and don't think they know about nutrition. Yes, I do think their diet works. It is the dreaded scale and weighing in in front of someone that keeps me focused. I have to eat a lot less calories than they recommend for me to lose weight with having a thyroid issue. But, it will get me out with a group who has something in common with me. I need to get total control of my weight loss. I have been stagnant for a few weeks. Time to mix it up for a bit.

Morning Laugh

Are Antibiotics Making You Fat

Are antibiotics making you fat, especially women? According to a segment on CBS This Morning, they are. This is one of the reasons doctors prescribe less. The studies are still out on whether it is making us fat from the cows and other animals given antibiotics. It also can be found in water. Try to consume antibiotic free products.

Hemp Powder and Seeds

When I mention hemp powder or pot, everyone assumes drugs. Hemp is a super food packed with fiber. They are soft, mildly sweet seeds which loads of protein and essential fatty acids. You can also purchase hemp milk. They are great in smoothies, waffles, granola, breads, energy bars and my seed granola which topped my chocolate orange pudding.

Green Tea

Green tea is a super food which can protect against cancer, heart disease, acne, balance blood sugar, and according to some studies, prevent strokes. It can be purchased as loose tea or in bags. I prefer organic and love sachet teas. Some people even add a few bags to water they cook pasta in or other foods. Try drinking a few cups a day. You can still have your coffee, but divided portions between the two.