Monthly Archives: May 2012

Quinoa Barley Salad

When a salad is done right, it can be very filling!  So no more excuses, “salads don’t make me feel full”. I’m calling your bluff!

Give this salad a try: Quinoa Barley Salad



 ½ cup water, stock, or vegetable juice 
 ¼ cup bulgur
 11/3 cups water, stock, or vegetable juice        
 1/3 cup barley
1/3 cup quinoa
2/3 cup water, stock, or vegetable juice
1 small red onion, diced           
1 tablespoon finely snipped chives        
1 tablespoon thyme leaves       
1 cup olive oil  
½ cup dried cherries
½ cup sherry vinegar
¼ cup savory leaves
Salt and pepper
To prepare the bulgur, bring the water to a boil, and add the bulgur. Let stand until all the water is absorbed, about 20 to 30 minutes.
To prepare the barley, bring the water to a boil, and add the barley. Cook the barley until tender, about 15 minutes.
To prepare the quinoa, rinse it under cold, running water, and drain. Combine the quinoa and water in a medium saucepan, and bring to a boil. Reduce the heat to medium-low. Cook until the liquid is absorbed and the quinoa is transparent, about 8 minutes.
To prepare the dressing, combine the onion, chives, thyme, oil, cherries, vinegar, savory, and a little salt and pepper.

Combine the bulgur, barley, and quinoa, and toss with the dressing.

 This should feed up to 4 people!

Get Walking!!

Since my move last month, I have made walking everywhere a habit.  It’s become a big habit, because my workplace doesn’t have parking.  LOL  And, call me cheap….but I don’t want to pay $8 a day for parking.  (Don’t judge…I could be using that money to buy fresh chicken, fish, or shoes!!)

Since I started walking to walk, I see and feel changes. 

According to Dr. Mike Evans, the single best thing you can do for your health is to walk.  Give yourself at least 30 minutes a day.  If you can do more, than great!  But the average healthy person should really do between 30-60 minutes a day.

Here are just a few ideas:
-Grab your better half and go for a walk in the morning or even at night.  Not only are you getting exercise, but you can use that time to reonnect, check in, and just enjoy each others company. Get healthy together!!  
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Every step counts!

But the average healthy person should really do between 30-60 minutes a day. So what should you do? Live a fit lifestyle. A few ideas:
-Couples can take a half hour walk in the morning or night to check in, touch base, and get healthy together.
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Sunny Days=Patio Weather

Now that the nicer weather is here, it’s pretty hard to resist a nice cold drink on the patio.  Just because you are watching what you eat, doesn’t mean you can’t have a little treat. Just remember, that you don’t want to drink your calories. 

EVERYTHING in moderation. (Not that I am encouraging you to go drinking!)

Most glasses of wine contain 125-150 calories, but that can double depending on the size of the glass size and how full it is.

Beer can range from 64-198 calories per 12 ounces. Light beers are a better choice because they contain the same amount of alcohol as regular beers but fewer carbohydrates.

A big diet destroyer is super-caloric cocktails. Instead of sugary mixes, try mixing your cocktails with: water, club soda, low calorie juices, or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers.

Some mixers that won’t pack on the pounds include:

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.

So just how many calories are in your favorite cocktail?

  • Mojito (8 oz): 214 calories
  • Pina Colada (6 oz): 378 calories
  • Cosmopolitan (4 oz): 200 calories
  • Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
  • Margarita (8 oz): 280
  • Green apple martini (1 oz each vodka, sour apple, apple juice): 148
  • Martini (2.5 oz): 160
  • Red wine (5 oz):120
  • White wine (5 oz): 120
  • Alcohol-free wine (5 oz): 20-30
  • Beer (12 oz): 150-198
  • Light beer (12 oz): 95-136
  • Ultra-light beer (12 oz): 64-95
  • Champagne (5oz): 106-120
  • Coffee liqueur (3 ounces): 348
  • Godiva chocolate liqueur (3 oz): 310
  • Wine spritzer (5 oz): 100
  • Hot buttered rum (8 oz): 292
  • Spiced cider with rum ( 8 oz):150
  • Vodka and tonic (8 oz): 200
  • Screwdriver (8 oz): 190
  • Mimosa (4 oz): 75
  • Gin and tonic (7 oz): 200
  • Long Island iced tea (8 oz): 780
  • White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
  • Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
  • Rum and Coke (8 oz): 185
  • Rum and Diet Coke (8 oz): 100
  • Mike’s Hard Lemonade (11 oz): 98

Moving and turning another year older

The last three weeks has been an interesting ride.  And out of those two weeks, I have been living out of a hotel.  I have been doing my best to stay active, and I have kept my eating relatively clean.  Okay…except on my birthday!  ha ha….don’t hate!  I’m allowed to have a cheat day.  Okay… maybe it was more like two days.  🙂  My younger brother and I are two years and 3 days apart, so we celebrated his birthday as well.

I am back on track, and feeling pretty good.  To be honest, I couldn’t take another day of crappy eating.  I was starting to feel sluggish and gross. 

I found a new gym, but I won’t be starting there until June 6th. Ekkk…what will I do!? I plan on walking everywhere, and doing at home workouts.  My goal is to walk at least 5k a day, which doesn’t seem like much.  But it will add up.  Remember, every step counts!

I found a great article on eating that I wanted to share with everyone: What are the best times to eat