Low-Sodium canned goods.
You will not even miss the extra salt!
“About 75 percent of our total salt intake comes from salt added to processed foods by manufacturers and salt that cooks add to foods at restaurants and other food service establishments” (fda.gov).
See my earlier post for the FDA Sodium Guidelines.
John and I had not realized what a difference this simple swap had made until we accidentally bought a regular canned vegetable item and it tasted like a salt lick!
John and I tried this chili recipe from Jennie-O and have really enjoyed it. 220 calories per serving.
Ingredients
1 (20-ounce) package JENNIE-O TURKEY STORE® Extra Lean Ground Turkey
1 cup coarsely chopped onion
1 red bell pepper, cut into 1/4-inch cubes
2 cloves garlic, minced
2 jalapeño peppers, seeded and minced (optional)
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried marjoram leaves
1/4 teaspoon crushed red pepper flakes (optional)
1/4 teaspoon ground cinnamon
2 (16-ounce) cans of low sodium whole tomatoes, drained and coarsely chopped
1 (16-ounce) can black beans, drained and rinsed
8 ounce tomato sauce
1/4 cup fresh cilantro, chopped
4 tablespoons low fat shredded Cheddar cheese
Directions
In a large stockpot, combine turkey, onion, red pepper, garlic, jalapeño peppers, chili powder, cumin, coriander, oregano, marjoram, red pepper flakes and cinnamon. Cook mixture over medium-high heat, stirring occasionally, until turkey is no longer pink. Stir in tomatoes and bring to a boil. Reduce heat and simmer uncovered for 5 minutes. Stir in beans and cilantro. Continue cooking for an additional 5 minutes. Serve topped with cheese. Makes about 10 cups.
Nutrient Analysis – per serving Calories 220 Total Fat g 2.5 Chol mg 40 Sodium mg 190 Total Carb g 23 Fiber g 8 Sugars g 6 Protein g 29This recipe is Biggest Loser approved
Nov. 8, 2009 – ANNAPOLIS, Md - Naval Academy Director of Athletics Chet Gladchuk announced today that Tray Calisch (‘00), Steve Fehr (‘82), Matt Harmon (‘09) and John Skaggs (‘04) have been named to the All-Navy-Marine Corps Memorial Stadium Team as specialist and that Wayne Hardin (1959-64), Paul Johnson (2002-07) and George Welsh (1973-81) have been named to the team as head coaches. The team was selected as part of the 50th anniversary celebration of Navy-Marine Corps Memorial Stadium.
An Ironman Race is 2.4-mile swim, a 112-mile bike and a 26.2-mile marathon.
John and I were able to cheer on some of the finishers last night and were totally impressed and inspired! We had a great time watching you guys run across that line with complete accomplishments on your faces. We might have to train for one ourselves. Congratulations again! You are all true athletes.
Like most individuals, John and I love Chick-fil-A. We have greatly reduced our number of visits this year and feel very proud. However, we still visit on occasion. This past Thursday evening we had Chick-fil-A for dinner and John went back to get his Icedream cone (which he loves!) for dessert. He was talking to the lady at the counter about the Icedream cone and that it wasn’t too high in calories (170 actually) and the lady said “Yeah, unlike the Peppermint Milkshake it is loaded with calories and sugar. You have to stay in the gym forever after one of those.” Now, we all know that milkshakes at any fast food restaurant are not good for you and contain a lot of calories, sugar and fat. But John could not get home fast enough to look up the nutritional information on the peppermint Milkshake and here it is:
Now, John was shocked at the amount of sugar and started looking of equivalents and per his calculations 125g of sugar equals:
1 1/4 cup of sugar or 1 gallon no sugar added Blue Bell! That is crazy!
We do admire Truett Cathy for many reasons and agree with him on many topics even the following quote: “Food is essential to life. Therefore, make it good.”
However, we feel you still need to consider nutrition.
Shout out to Jeremy: Chick-fil-A Peach Milkshake has: 850 calories, 21g fat, 153g carbs, 15g protein, 1g fiber, 540 mg sodium, 144g sugar.
Half Stick margarine
1/2 cup packed Splenda Brown Sugar
1/2 cup Splenda
2 Eggs (1 whole egg, 1 egg white)
1 tsp Vanilla
1 cup Wheat Flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp Salt
2 cups Old Fashioned Oat Meal
Heat oven to 350 degrees. Cream together margarine and splendas. Add egg and egg white and vanilla beat well. Add flour, baking soda, cinnamon, and salt mix well. Stir in oatmeal. Drop tbsp full onto ungreased cookie sheet. Bake 10-12 minutes.
Calories: 90 per cookie
One of my morning favorites — thanks to Cinda!
15 Calories – 30mg Sodium - 4g Carbohydrate – 0g Sugar – Caffeine Free (yeah!) – Rich in Vitamin C
Know What You’re Eating
Hershey’s Fun Bar vs. Tootsie Rolls vs. Nestle Crunch: Each Hershey’s “Fun” bar has about 75 calories. A Nestle Crunch mini-bar has 60 calories, and just three Tootsie Roll Midgees have 70 calories. What about those Hershey’s Special Dark miniatures? They’re each 38 calories.
Pez vs. Smarties vs. Candy Corn: One (15-tablet) roll of Smarties has 25 calories and 25 grams of sugar. The candy corn has 150 calories for 20 pieces. That’s 7.5 calories each–about the same as one almond, except that the almond is a nutrition powerhouse. One roll of Pez has 35 calories and 9 grams of sugar. And remember that many of these candies contain dyes that have been associated with hyperactivity in kids.
Twizzlers vs. Peeps vs. Now and Later: Each Halloween-sized pack of Twizzlers has 140 calories- along with red dye number 40. For eight pumpkin Peeps (32 grams) the calorie cost is 110, with 26 grams of sugar (about 6.5 tablespoons). The Now and Later has 40 calories in each small bar.
Tootsie Roll Snack Bars vs. York Dark Chocolate Covered Peppermint Patties: There is some misperception out there that York Peppermint Patties are healthy, but I’m not sure why. Each 13.3-gram patty has 50 calories and 9 grams of sugar. Tootsie Roll Snack Bars are also 50 calories each.
Tootsie Pop vs. Charms Blow Pop (with Gum) vs. Dum Dums: That’s 60 calories for both the Blow Pop and the Tootsie Pop, and only 19.67 calories for the Dum Dum.
Speaking of Halloween —- Check out John’s latest costume creation over on The Cardboard Boat.
Happy Halloween weekend everyone!
We are putting together a 5K run/walk on Thanksgiving day for everyone that would like to participate. I know I would love to get my exercise in early on Thanksgiving and be ready to eat turkey! Here is the info:
Date: Thanksgiving Day
Time: 9am
Location: Pensacola, FL (route to be determined)
Entry Fee: $0.00
30 days for all of you who need to start training…. you can do it!!!
