TIP OF THE DAY :)

 Today's core idea and tip is the very important idea that one generally gets

what they expect, not what they simply want. Take a second to think about 

a goal that you have, and then ask yourself if you truly expect to reach it. 

 

It has been my experience that many people see a huge difference between what

they want- their desire - and what they expect to happen. Do you want to lose

30 pounds but you've only lost 5 pounds over and over again? If you want to dig 

deeper into this idea then take the time to visually and mentally write/ think it out. In my experience, the more thorough the planning, the more successful the outcome. 

You must focus on what you can control versus

what you cannot control.
 

When you try to change everything, you get overwhelmed 

because your mind actually is an amazing problem solver. 

 

Your capable mind, the thing that solves problems and takes 

 

care of things every single day tries to solve all the problems, 

including the ones that it has NO CONTROL over.

 I want you to pick one thing you can control and focus on only what you CAN control.  

This helps you break down the all or nothing thinking and helps you realize, ok, I can control this one thing.  You will get some confidence about changing a situation and your brain says, "Ok, I did something about that.  I can do something about this!"

As you build one win on top of another, by focusing on the things you can control, your thinking becomes reprogrammed and instead of thinking in black or white, it begins to think in the shades of gray.

You begin to understand by focusing on the things you can control, you
can win one step at a time.

Comfort foods made HEALTHY!!!!

Craving something salty, cheesy, greasy, or generally evil? Save yourself the guilt and whip up one of the  good-for-you versions of your favorite bad-for-you recipes. With healthy recipes for chocolate chip cookies, macaroni and cheese, and even brownies :)

Macaroni and Cheese

2 1/2 cups dried radiatore, rotelle, or elbow macaroni (8 ounces)

2 cups reduced-fat (2 percent) milk

2 tablespoons all-purpose flour

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon black pepper

1/2 cup shredded cheddar cheese

1/2 cup American cheese, cubed

1/2 cup coarsely crushed seasoned croutons

2 tablespoons finely shredded parmesan cheese

Make it: Preheat the oven to 350 degrees F. Cook pasta according to package directions; drain and return to pot.

Meanwhile, in a large screw-top jar, combine 1 cup of the milk, flour, mustard, salt, and pepper; cover and shake until combined. Pour into a medium saucepan. Stir in remaining 1 cup milk. Cook and stir over medium heat just until bubbly. Reduce heat to low. Add cheddar cheese and American cheese, stirring until melted. Pour sauce over pasta, stirring until combined. Spoon into a 1-1/2-quart casserole.

Bake, covered, for 15 minutes. In a small bowl, stir together croutons and Parmesan cheese; sprinkle over casserole. Bake, uncovered, about 5 minutes more, or until heated through. Let stand 5 minutes before serving.

****FOR EXTRA NUTRITION: ADD in your favorite vegetables steamed  to put in some more health benefits!!! 

Baked Potato with Chili and Cheese

1 medium potato

1 cup frozen broccoli florets

1 cup canned vegetarian chili or turkey chili with beans

1/4 cup shredded low-fat cheddar cheese

Make it: Wash potato, prick it two or three times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.

Spinach and Goat Cheese Pizza

2 whole-grain flatbreads (If Gluten Free then find a rice bread or  pre maid gluten free pizza dough)

1/2 cup pizza sauce

2 tablespoons dried oregano

1 cup baby spinach

1/4 cup goat cheese

2 tablespoons pine nuts

Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.

BBQ Chicken Sandwich

2 tablespoons barbecue sauce

3-ounce chicken breast (or use rotisserie chicken, skin removed)   

2 cups baby spinach

1/2 cup shredded carrots

2 tablespoons slivered walnuts

2 tablespoons balsamic vinaigrette

1 whole-grain hamburger bun, toasted

Make it: Brush barbecue sauce on chicken and bake or grill until it reaches 165 degrees F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots, and walnuts with dressing. Put chicken on toasted bun; serve with salad.

Big Fudgy Bittersweet Brownies (My favorite!!!)

1 large egg

1 egg white

3 tablespoons plain nonfat yogurt

1 1/2 teaspoons pure vanilla extract                           

1 1/2 cups sugar

1/3 cup canola oil

1/2 teaspoon sea salt

1/4 cup unsweetened cocoa powder

3 ounces high-quality unsweetened baking chocolate, chopped

1/3 cup unbleached all-purpose flour

1/3 cup buckwheat or presifted whole wheat flour

Make it: Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

Chocolate Chip Cookies

2 1/4 cups flour

1 teaspoon baking soda

1 teaspoon salt                                                                           

1 1/2 cups canola oil

3/4 cup brown sugar

3/4 cup granulated sugar

1 tsp. vanilla extract

2 eggs, beaten

2 cups semisweet chocolate chips

1 cup chopped pecans

Make it: Preheat oven to 375 degrees F. In a bowl, combine flour, baking soda, and salt. In another bowl, beat together oil, sugars, and vanilla until creamy. Beat in eggs. Gradually add flour mixture. Stir in chocolate chips and nuts. Roll into small balls; flatten slightly onto an ungreased cookie sheet. Bake 9 to 11 minutes, or until edges are golden brown. Freeze the extras.