Your Top Questions About Cooking, Weight Loss & Fitness Answered!

Hey everyone! Since today is my one-year “bloggerversary” I’ve decided to feature a unique post, answering the most common questions I’ve received about cooking, weight loss, fitness, and everything in-between! If you’ve contacted me before, you know that I love hearing from you. If you haven’t, don’t be a stranger – I love hearing from you guys!

Question #1:

How did you learn how to make comfort food healthy?

After reaching 251 pounds, I realized I had to make a huge lifestyle change. I knew that I would NEVER be the girl who loved eating the stereotypical “health” foods, so I knew to be successful in my weight loss, I had to find a way to healthify all of my unhealthy favorites: Trial and error is my best friend! At first, I started with simple substitutions (Egg Beaters® instead of regular eggs, Splenda® instead of Sugar, etc.) but once I got comfortable with the idea of cooking, I got a bit more adventurous! The most important advice I can give is to not be afraid of food/ingredient combinations – once you give in to the idea of being open, everything else is easy-peasy!

Question #2:

Do you still struggle with your weight?

Every single day! Sure, there are days where I’d love to hit up every fast food restaurant I drive by, but I don’t; and not because the food isn’t tasty, but because it really doesn’t do much for me. For example, I could go to Taco Bell and scarf down 1500 calories, but I’d be hungry again in a few hours, and I’d feel miserable. Instead, I’ll whip up an awesome Taco casserole that I’ve healthified, and feel full all night for a fraction of the calories! I may even have room for dessert ;)

Question #3:

What advice would you give to someone who is just starting their weight loss journey?

Take it slow. This isn’t a race, this is your life. Whether you’re a size 12 or a size 20, you’re not going to reach your goal weight by the end of the week – or even the end of the month! So, why kill yourself at the gym or deprive yourself in the kitchen? All you’ll do is get burnt out and revert back to your old ways. Here’s what you need to do: make a plan (a realistic plan) and stick with it! I love 10-day goals. Here’s an example: In the next 10 days, I’ll work out 5 times, have no more than 3 cheat meals, and try 2 new recipes. Give that a shot, and you’re much more likely to succeed!

Question #4:

What’s the best substitute for heavy cream?

Greek yogurt and seasonings! I’d be lying if I said that plain Greek yogurt was delicious – it’s not. When I’m making Alfredo sauce or any other cream based dish, I always turn to Greek yogurt, but I add my own signature mixture of spices to give it awesome flavor.

Question #5:

I do fine with meals, but I snack all day – how do I get that under control?

Who said snacking was a problem?! It isn’t! Eating the right snacks does great things for your body, including giving you a metabolism boost. I’m not saying you should much on Cheetos and Twinkies all day, but keeping a stash of almonds, fruit, or raw veggies around will only help you on your weight loss journey. Keep that in mind the next time you shame yourself for snacking!

Question #6:

Where do you find cooking inspiration?

99.9% of my recipes come from Pinterest! What can I say, I’m pin-happy. In addition to recipes, I also find workouts and fitness tips on there too. If you haven’t started following me yet, you’re missing out!

Question #7:

I know I should eat healthy, but what about beverages? I get tired of drinking water with everything.

I do too! I drink apple flavored green tea almost every morning, and I love it. Plus, it’s a natural antioxidant and energy booster! Try it!

Many Thanks

It’s been a year, and I’ve fallen in love with blogging. I love the support that I’ve gotten from my family, friends, and followers. From the bottom of my heart, thank you all so much!

Healthy Snacking: 101

Everyday, I get several emails from readers asking me about the specific types of snacks I ate while I was losing weight. I always reply with the same types of answers, but since this is such a hot topic for my fans, I figured I'd take it one step further, by providing you with a crash course in snacking. Welcome to Healthy Snacking: 101!

Get Real About Snacking
Like I always tell people, I didn't get to be 100 pounds overweight because I hate food... I got that way because food rocks! I love to eat, and I'm not shy about it. I've seen those sites that tell you to spend your days snacking on things like homemade oatmeal balls or lemon water, and I just don't find that to be realistic. Every snack featured on my list is simple to get your hands on, totally delicious, and designed to curb your cravings!

The Top 25

1. Blueberries with a Dollop of Fat Free/Sugar Free Cool Whip
2. Dark Chocolate
3. Almonds
4. Special K Cereal Bars
5. Low Fat String Cheese
6. A Bowl of Cereal – Sorry, but Sugary Cereals Don’t Count! Think Crispix or Corn Flakes!
7. Hard boiled eggs
8. Sliced Tomatoes with Sea Salt & Cracked Pepper
9. Cranberry Juice
10. Laughing Cow Cheese Wedges with Cucumbers
11. Pretzel Sticks with Peanut Butter
12. Heavenly & Healthy Everything Dip
13. Sugar Free Jell-O
14. Watermelon
15. Animal Crackers
16. Yogurt Coated Pretzels
17. Yogurt Parfaits
18. Low Fat Graham Crackers
19. Fig Newtons
20. Whole Wheat Toast with Sugar Free Jam
21. Sugar Free Popsicles
22. Blue Bunny Sweet Freedom Double Strawberry Ice Cream
23. Fresh Fruit Sorbet
24. Low Sodium Beef Jerky
25. Sugar Free Lifesavers

By combining these snacks with a healthy workout routine and balanced meals, you'll be able to take your health to a whole new level! Happy Snacking! :)
 

Here's What You've Missed....

Hey guys! I know, I know... it's been WAY too long since my last post. But, you wouldn't believe the things that have been going on! Well, for starters, Daniel and I got engaged!!! Yep, that's right! I'm getting married, and I cannot wait! We have set the date for September 21, 2013, so stay tuned for all kinds of budget friendly wedding planning tips, wedding dress workouts, and, of course, healthy recipes!

Daniel proposed to me by tricking me into going to a park, where he was there with his friend's band. Once I got there, he sang me our song, right before he proposed :) Oh, and he had the whole thing captured on video! Best. Day. Ever.

Celebrating the Engagement!

To top it all off, we are also in the process of purchasing our first home! So, needless to say, things have been a bit hectic over the past month or so. But, I am starting to get things under control now, so I am all yours again! It's good to be back :)

The ring! :)

Oh-So-Slim Potato Casserole

Just because you're watching your figure doesn't mean you have to give up your favorite comfort foods. If you're longing for a dish that tastes like something mom used to make, you'll love my Oh-So-Slim Potato Casserole. Like all of my recipes, this one is so very, very simple, and so incredibly tasty. So, go ahead, try it for breakfast, as a side dish, or wow everyone you know at your next pot luck!

Here's What You'll Need

• 1 32 oz. Bag of frozen hash browns
• 1/2 can of Low sodium chicken broth
• 1/2 cup Skim milk
• 1 1/2 - 2 Cups Plain Greek Yogurt (depending on your desired texture)
• 1 tsp Garlic Powder
• 1 tsp Garlic Salt
• 1 tsp Onion Powder
• 1 tsp Black Pepper
• 1 tsp Italian Seasoning
• 1/2 tsp Seasoning Salt
• Salt & Pepper to taste
• 2 Scallions, thinly sliced
• 1 cup Reduced Fat Shredded Cheddar Cheese 
• 1 1/2 Cups of Corn Flakes
• Spray Butter



Doesn't look "slim" at all, does it? Well, it is!

Baking Instructions
Preheat oven to 350 degrees. 

In a large bowl, combine everything other than the corn flakes and spray butter, until mixed thoroughly.  Coat a 9x13 baking dish with cooking spray, and spoon potato mixture into the baking pan; be sure to evenly distribute. 

Once everything is added to the pan, top with Corn Flakes and spray a thin coat of spray butter across the top of the dish (this prevents the cereal from burning). Then, all you have to do is place it in the oven for about 35 minutes, or until  bubbly. Allow it to cool for a few minutes before you dig in :-)

Cheeseburger Mac Attack

No, you're not dreaming. This really is a healthy dish.

If you’re sitting around wondering what to cook for dinner tonight, you’ve come to the right place! I’ve got an amazingly delicious recipe that will knock your socks right off. What’s even better is that it’s super easy to make; even the culinary challenged can pull this one off! The best part? It’s healthy! Yes, that’s right, going to town on this mouthwatering meal will not give you thunder thighs or a muffin top!  So, go ahead; dig in!

Here’s What You’ll Need
For four servings:

• 5 oz. (about 1 1/3 cups) uncooked reduced-calorie, high-fiber elbow macaroni
• 10 oz. raw lean ground turkey
• 1/2 cup finely chopped onion
• 2 Tbsp. ketchup
• 1 Tbsp. seasoning salt
• 1 Tsp. garlic salt
• 3 cups frozen cauliflower florets
• 2 Tbsp. light sour cream
• 2 slices 2% American cheese
• 5 wedges light creamy Swiss cheese
• 2 scallions, thinly sliced
• Optional Seasonings: Salt & Pepper

Let’s Get Cookin’

In a large pot, prepare the pasta very al dente. To make sure it’s cooked just right, go ahead and cook it for about half of the time indicated on the package. Then, drain all excess water and set aside.

While your pasta is boiling, combine the turkey, onion, seasoning salt, garlic salt, and ketchup and mix thoroughly. Once you’ve mixed it all up, stir in the cauliflower and cooked pasta, then transfer the mixture into the crock pot.

Cover with lid, and cook on high for about 3 hours. Or, if you’ve got time to kill, you can cook it on low for 7 hours. Whichever way you choose, just be sure the turkey is fully cooked.

Once the turkey is fully cooked and ready to go, break the cheese wedges and cheese slices up into little pieces and throw them into your crock pot, along with the other remaining ingredients. Be sure to stir everything thoroughly so that the cheese is mixed throughout and evenly distributed.

Then, you’ll cover once more, and cook for an additional 15 minutes to get everything melty and delicious. Your next step is simple: dig in! 

Nutrition Facts
Per Serving
300 Calories
9.5g Fat
38g Carbohydrates
13.5g Fiber
8.5g Sugar
24.5g Protein

More to Love
Like this recipe? Well, there's more where that came from! Check out all of my favorite recipes listed under the my favorite recipes tab above; I promise, you won't be let down! Or, if you're a Pintrest addict like myself, check out my Nutrish & Delish board for a ton of healthy tasty treats. 

Cooking With Greek Yogurt

Hey everyone! I’m so sorry that it has been so long since my last post; I’ve been all over the place lately! But, now that I am back in the swing of things, I am super excited to share a healthy little secret with you: Greek yogurt.

Well, as you all know, I’m a huge fan of healthy food that tastes unhealthy. In fact, it’s the only kind of healthy food I’ll eat. So, when I heard about the art of cooking with Greek yogurt, I was skeptical to say the least.

Simple Substitutions

Okay, I know you’re probably thinking that you know all about using it in place of traditional yogurt, and you’re totally right, but did you know that Greek yogurt can be used to create a mouthwatering cheesy pasta dish?! Didn’t think so… But, you heard me right! Simply swap in Greek yogurt with your favorite seasonings in place of a calorie packed cream or Alfredo sauce, and you’ve got yourself a delicious substitution that nobody will even notice. 
 
Conversion Chart
If you're worried about getting the recipe just right, don't be! Keep this conversion chart handy in the kitchen, and you'll be up to professional status in no time!

How unhealthy does this healthy Chicken & Broccoli Alfredo look? ;-)

To try out this healthy cooking phenomenon for myself, I gave it the ultimate test: I made Chicken and Broccoli Alfredo for Daniel and I to have for dinner. As he was approaching the stove top for seconds, I decided to let him in on my Greek yogurt secret. He had no idea!

 
The Best of the Best

Blueberry Banana Bread

Here’s a list of a few of my favorite Greek yogurt recipes that taste like the real deal:

• Creamy Tortellini With Mint & Smoked Paprika Oil
• Melt-In-Your-Mouth Chicken Breast
• Mashed Potatoes
• Greek Yogurt Biscuits
• GreekYogurt Ranch Dressing & Dip



Melt-In-Your-Mouth Chicken Breast

• Savory Lemon Chicken

• Cheesecake with Peaches & Honey 
• Whole Wheat Greek Yogurt Pancakes 
• Blueberry Banana Bread

Think those sound good? That’s just the tip of the iceberg! On my Nutrish and Delish board on Pintrest, I feature a TON of amazing Greek yogurt recipes that are simply divine. Also, all of my favorite recipes are listed under the My Favorite Recipes tab above. Who would have thought that cooking healthy could be so simple and tasty?

Bye-Bye Flab, Hello Fab!

As most of my readers know, I have lost 100 pounds as the result of a complete lifestyle change, and I’m feeling great, healthy, and happy! However, this past weekend I slipped my new body into a swim suit (a bikini even, yikes!) for the first time in a very, very long time, and I must say, I wasn’t nearly as comfortable as I hoped I would be.

Sure, I am exactly where I want to be size and weight wise, but my body is in definite need of some toning. I don’t know about you guys, but I have some serious arm and thigh flab to address. Maybe I’m totally nuts, but something tells me that arm fat shouldn’t flap in the breeze. Am I right?! 

I'd Really like to go from This....

To This. Think I can do it?!

Well, to send my arm flab packing, I’ve decided that instead of placing my main focus only on weight loss and healthy eating, I’m going to extend my focus to include something totally new: toning exercises.

Now, I’ll be the first to admit that I am a complete weakling; thank goodness I have a strong boyfriend to carry heavy things for me, or I would be in a world of trouble. I’ve done some researching, and I think I’ve found the perfect resource to get my flabby butt into a tightly toned physique: Beachbody Workouts.

If you’re thinking to yourself, “Whoa, Kate! Take it easy! Beachbody is the makers of those super hardcore P90X2 and Insanity workout programs.” Well, you’re exactly right! If I’m going to get toned up, I’m not going to mess around; which is precisely why I am opting for Beachbody workouts; I only want the best. 

Allow Me To Introduce You To My New Best Friend, Beachbody!

I’ve never tried Beachbody's ever so popular P90X2 or Insanity workout programs, but I have always wanted to. And not just because everyone I talk to who completes these programs undergo a total body transformation, but because these programs actually make sense! 

Unlike other fitness plans, they don't make false promises; they tell you straight up that these programs are not the work of magic, and that they take nothing less than everything you’ve got. Since I am the type of person who gets a personal high out of challenging myself, I am confident that these programs will work wonders for my body.

Yes, I know how scary they look...Bring it on!

The best part? Beachbody has tapped into my iPhone addiction and created a P90X iPhone app that will allow me to track my reps and weight usage, view my very own customized progress reports, keep a detailed log of my nutrition, and share my results with others!

My plan is to combine P90X2 workouts with the Insanity workouts so that I’ll get maximum results. I’ll keep you informed as I begin the program, and I’ll post weekly pictures and measurements as I go through the process.

I am absolutely thrilled to start this journey, but I’m even more excited to share it with my readers. Once I complete the Insanity and P90X2 workout programs, who knows what kind of fitness goals I’ll be able to achieve? But, I can’t wait to find out!

Strawberry Shortcake Cupcakes

If you’re like most people, you have a serious sweet tooth and a need to fuel those sugar cravings. Lucky enough for me, I’m not much of a sweets fan; I will, however, double fist a bowl of pasta like nobody’s business.

For those of you who have a hard time sticking to a healthy diet when it comes to sugary snacks and sweets, I have some excellent news for you: I’ve created a 45 calorie cupcake that tastes like your favorite 1,000 calorie cupcake indulgences. It’s called the strawberry shortcake cupcake, and it’s simply divine.

Even for me, an anti-sweets connoisseur, I found pleasure in these delicious little cakes. I made them today for Daniel’s family birthday party, and had no leftovers. Furthermore, when I shared the news that each cupcake clocked in at around 45 calories, people were shocked.

Ready to try this recipe out for yourself? I’m sure you are! Here’s a detailed, step-by-step guide, with pictures, courtesy of Daniel (thanks, babe)!

Here’s what you’ll need:

• One Box of Betty Crocker Angel Food Cake Mix
• Fresh Strawberries
• One 16 Ounce Tub of Light CoolWhip
• Chocolate Sprinkles
• ½ Cup of Ghirardelli Semi-Sweet Chocolate Chips

1. Preheat your oven to 375 degrees
2. Prepare the Angel Food Cake according to the package instructions
3. Pour the mixed Angel Food Cake batter into a one gallon Ziploc bag, and seal tightly.
4. Snip a small cut in the bottom corner of the bag, and distribute the batter into cupcake liners in a cupcake pan. Fill each liner about ¾ of the way full. Putting the batter into a Ziploc bag is my personal preference, because it makes it extremely easy to add the batter, and makes cleanup a snap.
5. After you’ve filled each cupcake liner, add five chocolate chips to the middle of each cupcake and push them down so that they are no longer visible.
6. Put them on the second rack of your oven, and bake for 13 minutes, or until golden.
7. While your cupcakes are baking, start slicing those strawberries! I sliced mine into fours (first halve each strawberry, then halve those halves… if that makes sense)? Anyway, the strawberries just need to be small enough to fit onto the top of your cupcakes. But, we will get to that step in a minute.
8. Once your cupcakes have finished baking, take them out and put them on a cooling rack for about 30 minutes (or until cool). Remember, you’ll be using Cool Whip as your frosting, so you’ll want to make sure they are completely cool, or else you’ll have a giant, runny mess on your hands (and countertop).
9. Once your cupcakes are completely cooled, now it’s time to top them with Cool Whip. To complete this step, distribute your entire container of Cool Whip into another one gallon Ziploc bag, and snip a small cut on the bottom corner.
10. Then, squeeze the Cool Whip onto each cupcake in a circular pattern, making sure to cover the entire surface, and build up a little peak so that the strawberries look adorable when they are placed on top.
11. After you’ve added the Cool Whip, you can top them with chocolate sprinkles. Not only does this look super cute, but the sprinkles complement the surprise chocolate chips that are warm and melty inside.
12. Finally, top with 2-3 slices of strawberry by pushing them down into the center of the icing and cake.
13. Stuff your face!

This recipe is easy, quick and so good it's just ridiculous. Check out the pictures below for some more guided instructions!

Adding the batter into the cupcake liners. Please ignore my hideously dirty kitchen. Cupcake baking isn't a clean job ;)

Adding the chocolate chips! Just make sure to push them down so that they are completely covered by the batter!

After baking, this is what they should look like. I got it right the first time; I couldn't believe it! I have a tendency to pop things in the oven and totally forget about them. Not this time :)

Here's step one of the icing process. Just start on the outer edge, and work your way in; piece of cake! No pun intended ;)

And, here's how the icing should look after you've finished! Of course, you can add more or less to taste, but Cool Whip is delicious... There was no chance of me scrimping in that department.

After you've iced them to your liking, you'll coat them with some chocolate sprinkles, and add your strawberries. The final product looks like this, and they taste even better! Don't worry, I didn't forget about adding the strawberries to the one in the back; it was made special to accommodate a strawberry allergy.

Find more healthy, and delicious recipes on my Nutrish & Delish Pintrest board, here. I’m a total spaz when it comes to pinning healthy recipes; I just can't stop! You’re sure to find something that you’ll love on my boards!

Also, if you find a recipe that is totally unhealthy that you want to make healthy, just let me know! I have a knack for turning unhealthy foods into healthy foods, by just swapping out a few ingredients.

Stick with me, I’ll show you all the best ways to get fit, while still eating like it’s your job :)

A Journey, Indeed

A Constant Struggle

I’ll never forget the day I started my first diet. I was nine years old, and weighing in at a plump 126 pounds. As I stepped on the scale at my pediatrician’s office and watched the scale reveal those horrifying numbers, I quietly dabbed my tears on the sleeve of my Tweety Bird sweatshirt. If someone would have told me then that I would struggle with my weight for the rest of my life, I wouldn’t have believed them.

Nonetheless, my weight struggles and body image issues followed me around my entire life. After several months of dieting and strict limitations by my parents, I lost a measly 11 pounds and reached 115 pounds; a size nearly 40 pounds heavier than all of my friends.

It was then that I realized that I would forever be different. Now, let’s not forget that I’m 5’9” (this, of course, was always my favorite excuse for why I weighed so much), so I'll always weigh more than those cute little petite girls that I’ve always wanted to look like.

As I entered middle school, I was still a bigger girl, but not nearly as big as the “fat” girls in my school. These poor girls were much bigger than I, and had serious self-esteem issues. I wonder if they knew that someone half their size was going through the same torment as they were? Probably not.

Even in my early years of high school, I was bigger, but still a cute girl. I wore about a size 13 and “large” shirt size, so I could still squeeze my way into the trendy junior fashions.

Losing Control

It wasn’t until the summer between my junior and senior year of high school that things took a turn for the worse. During that summer, I gained about 30 pounds, putting me at 210 pounds. Think that’s bad? Just wait, it gets worse. As my senior year continued, I packed on an unsettling amount of weight.

At my high school graduation ceremony, I crossed the stage at 251 pounds, and honestly believed that I looked good. It wasn’t until a month and a half later that I woke up and faced reality.

One afternoon, I was walking to my bedroom at my parent’s house, and caught a glimpse of my body in the bathroom mirror. It was then that I finally saw myself, or whoever that giant girl was. I was shocked. I locked myself in my bedroom, and cried myself to sleep at 5:30 p.m.

The next day, I decided it was time to transform myself. I started an intense diet and exercise program that would yield me unbelievable results. In only 45 short days, I dropped 40 pounds, and started my first day of college at 211 pounds.

Throughout college, I gained and lost steadily; my weight ranged anywhere from 211 pounds to 175 pounds. Upon graduating from college, I was 195 pounds and ranging between a size 14 and 16. 

Where I'm at Now

Now, nearly three years later, I am 100 pounds lighter and wearing a size 6, but still not satisfied with my body image. I know what you’re thinking, what more do I want, right? Yeah, I often think the same thing. I wish it was that easy to see the progress I’ve made, but I suffer from a psychological condition called Body Dysmorphic Disorder (BDD).

This condition is very prominent among those with eating disorders, as well as young people whose bodies undergo a total transformation. With this condition, you only see the way you really look, sometimes. Other times, I look in the mirror and see that sweaty, 18 year old, 251 pound girl.

However, with regular reassurance exercises, I’ve managed to live a healthy, normal life with this condition. Although BDD sometimes gets the best of me, I usually feel back to normal the next day. In a way, I hate BDD, but in another way, I love it; it’s almost like a really annoying trophy of the success I’ve made.

Now What?

Now that I’ve gotten my weight to a healthy place, I’ve been focusing heavily on exercise and nutrition. I work out about 4 times per week, and cook healthy recipes that I spend hours searching for on Pintrest, and pin to my Nutrish & Delish board. You can view all of my favorite recipes and workouts that actually work right here on my blog!

My goal for you, and myself, is to live each day to the fullest. By getting your mind and body in the right place, you can do just that.