Southern Squash Casserole

I make this dish regularly and usually get at least 1 request for it, so I figured I'd share it on my blog. Here it is, my healthified Southern Squash Casserole recipe:

3 medium sized squash sliced into half moons (I use a mixture of yellow and zucchini)
1 medium onion chopped
1/2 cup fat free cheddar cheese
1/4 cup reduced fat parmesan cheese
1/4 cup fat free sour cream
Salt, Pepper, Onion Powder and Garlic Power to taste (I don't measure seasonings, I also change this up from time to time with different things)
2 slices of light bread ground into bread crumbs (you can also just cut it into cubes)

Preheat oven to 400 degrees, lightly spray a 2 quart casserole dish with non-stick cooking spray and set aside.

Saute the squash and onion in a pan sprayed lightly with non-stick cooking spray until soft.

In a bowl, combine all of the ingredients except the bread crumbs, once the squash and onions are done, add them to the bowl and mix everything together. Pour the mixture into the prepared casserole dish, top with the bread crumbs. Spray the top of the bread crumbs lightly with non-stick cooking spray.

Place dish in the oven and bake for 20-25 minutes until the top is golden brown.

Easy, peasey! It's a wonderful healthy alternative to the original, but for my friends who don't cut calories, the recipe would be just as tasty with the full fat options.

They don't call it a "challenge" for nothing...

Yesterday I completed Week 1, Day 1 of the Push up, sit up, and squats challenge.

Push Ups
Week 1 Day 1
Max 7

Sit Ups
Week 1 Day 1
Max 15

Squats
Week 1 Day 1
Max 30

Holy Abs! The sit ups are going to be my biggest problem I think. Although my arms were shaking like crazy at the end of the Max set. Then I did 3 miles on the treadmill...a slow 3 miles because I am still having a lot of problems with my calf muscle on my left leg. I'm only 29 and sometimes it feels as if I'm falling apart!

I had an on-point weekend otherwise, which is HUGE for me. I usually use a good portion of my flex points on the weekend, this weekend I used 1 extra point. I worked out Saturday morning, running two 11:something minute miles and Sunday I did the above. I love having successful weekends.

Successful consecutive days, weekends especially, to me mean that this really is becoming my way to live and eat. It's not just something else I started to quit, or a diet to follow until the weight comes off. This is just who I am now and I like that. Granted, I still have remember to make the healthier choice and get my butt out of bed, but it's slightly easier every week.

I hope everyone had wonderful weekends! Here's to a healthy week!

Put a "kink in the link"

Lately I've been thinking a lot about food triggers and binge eating. I am very susceptible to triggers, sometimes I bypass them and other times they send me flying off the edge into a pool of fattening foods that leave me bloated and filled with regret.

My main food triggers are:

1. Boredom - I will eat if I'm not doing something with my hands or otherwise occupied somehow.
2. Work stress - I think this is the same for everyone and this one, I almost have reined in.
3. Chinese Food - One sniff of a Chinese food restaurant can send me into a pool of low mien.
4. Alcohol - After a few beers, when I get a little tipsy, I feel that I HAVE to eat fattening food to "sober up".

I have more, many more, but they are becoming less as I am starting to recognize them when they start instead of just jumping in the pool.

The reason I bring it up today, well, is for 2 reasons...I have found a healthy snack that oddly enough seems to push away cravings pretty well and I read a really interesting article about stopping the over eating binges. The author calls it putting a "Kink in the Link" and I like that. She compares it to Christmas tree lights, if one bulb is out, the whole chain is out.

Her main steps for avoiding a binge after a trigger are:

*1. Change your surroundings.A shift in setting has the power to change your mood—and keeps you away from the refrigerator.

2. Take five. A five-minute break, whether it’s a walk around the block, a sprint up-and-down the stair or a deep-breathing pause, has a similar effect.

3. Fake out your mouth. If you're craving something sweet, try a pickle, hot pepper or any other completely different taste sensation. And if salty snacks are your weakness, go for something spicy.

4. Reward yourself.Treat yourself to a relaxing activity you normally wouldn't do: a warm bath, a surprise call to your college roommate in London or uninterrupted reading of gossip magazines!

5. Get physical.Go for a stroll, run or do any physical activity at all.The endorphins released will often balance the chemistry of a "craving brain").

6. Sit with your feelings. Rather than stuffing negative or uncomfortable emotions like fear and anger by stuffing your mouth, try "being" with those feelings for five to ten minutes. Can you locate it (in your stomach, your chest) and describe it (a hot pellet, ball of ice)? Write it down. You’ll discover it’s less frightening than you think.

*From the article by Jonny Bowden - Overeating Triggers 101 on AOL Health.com

It's a great article if you have time to read it.

Onto my second point, the healthy snack I learned about on The Dan Ho Show on FitTV and Discovery Health channels. He was helping a girl who was having cravings for salty things like potato chips. He cut up a Granny Smith Apple, sprinkled it with lemon juice and salt and this took care of the sweet, sour and salty cravings all at once.

Now, at first I was skeptical, that didn't sound very good to me at all. Salt? On my apple? No thank you. However, one day I found myself in the situation with very little Weight Watchers Points left and craving potato chips and chocolate (yes, at the same time...I'm not a freak!) and I tried talking myself down, it didn't pass. So, I had an apple, I had salt, I had a lemon...

I cut up my apple into slices, sprinkled salt and lemon on once piece, took a bite...and it's an odd (but tasty) combination of flavors, but it worked. It's like it hits every different kind of taste bud on your tongue. Sour, salty, sweet...took care of every craving I had. Now I use that snack when I'm craving chocolate covered pretzels or any time of sweet/salty thing. It doesn't work all the time, it's not a miracle worker, but most of the time it will tide me over. It's little things like this that make my day just a little bit easier, so I wanted to share!

I'm up for the challenge

Yesterday our fearless leader over at Blog to Lose told us "Why Wait?!? Challenge Starts This Weekend!" She challenged us to join the One Hundred Push Ups, Two Hundred Sit Ups and Two Hundred Squat Challenges. Since I'm growing a little bored with my routine work outs, I decided to jump on board. Today, along with a 3 mile jog/walk, I did my initial exhaustion testing, here are my most pitiful counts:

Push Ups: 10
Sit Ups: 43
Squats: 30

I look forward to working on my training and building these numbers. I know it's going to help my upper body and core strength, 2 places where I am severely lacking. I plan to start on Sunday and do my training Sunday, Tuesday and Thursday.

Now it's time to give the dog a hair cut...I wonder how many calories that burns?

Cajun Kick Tuna Burgers

Last night for dinner I made quite possibly the world's best tuna burgers. Oh yeah. They are absolutely yummy. I modified the recipe from StarKist, they have a lot of great recipes on their site. Here is my recipe:

Cajun Kick Tuna Burgers

1 (3.5oz) pouch of Tuna packed in water

1/4 cup bread crumbs, divided

1/4 cup fat free shredded cheddar cheese

1/4 cup reduced fat Sargento Mexican Cheese Blend

1/4 cup non-fat ranch salad dressing

1/4 cup diced onion

1/4 cup diced green pepper

1/4 cup egg substitute (like Egg Beaters)

1 tbsp. Cajun Seasoning Blend

1 tbsp. olive oil

Directions:
Combine Tuna, 1/2 of bread crumbs, cheese, salad dressing, onion, pepper, Cajun seasoning and egg substitute in medium bowl; mix well. Form into four patties; coat each side with remaining 1/2 bread crumbs. Heat oil in non-stick skillet over medium heat. Cook patties 3 to 5 minutes on each side until golden brown.

I ate mine on an Arnold's Sandwich Thin with a side of sauteed squash. Absolutely amazing dinner! I put the point value at right about 3 ww points per patty if you make 4 or 4 ww points per patty if you make 3. I made 3, but after seeing them finished, I could have made 4.

It was quick, easy and delicious. My favorite kind of recipe to have on hand for the crazy weeks!

*Photo courtesy of StarKist website, they do look similar. :)